Model No. VFMTL1106.0

Serial No.

The serial number is found in the location shown below. Write the serial number in the space above.

Serial Number Decal

Q UESTIONS?

At FreeMotion Fitness, we’re committed to providing complete customer satisfaction. If you have questions, see HOW

TO CONTACT CUSTOMER

CARE on the back cover of this manual.

CAUTION

Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.

USER'S MANUAL

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

HOW TO USE THE CHEST PULSE SENSOR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

TREADMILL OPERATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

SIX-MONTH PREVENTIVE MAINTENANCE RECORD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28

EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30

FREEMOTION is a registered trademark of ICON IP, Inc.

2

IMPORTANT PRECAUTIONS

WARNING:

To reduce the risk of burns, fire, electric shock, or injury to persons, read the following important precautions and information before operating the treadmill.

1. It is the responsibility of the owner to ensure that all users of the treadmill are adequately informed of all warnings and precautions.

2. Use the treadmill only as described in this manual.

3. Place the treadmill on a level surface, with at least eight feet of clearance behind it and two feet on each side. Do not place the treadmill on any surface that blocks air openings. To protect the floor or carpet from damage, place a mat under the treadmill.

4. Keep the treadmill indoors, away from moisture and dust. Do not place the treadmill in a garage or covered patio, or near water.

5. Do not operate the treadmill where aerosol products are used or where oxygen is being administered.

6. Do not operate the treadmill until it is properly assembled (see ASSEMBLY on page 6).

7. Inspect and properly tighten all parts of the treadmill regularly.

8. Keep children under the age of 12 and pets away from the treadmill at all times.

9. The treadmill should not be used by persons weighing more than 350 pounds. Do not allow more than one person on the treadmill at a time.

10. When connecting the power cord (see page

9), plug the power cord into a surge suppressor (not included) and plug the surge suppressor into a grounded circuit capable of carrying 15 or more amps. No other appliance should be on the same circuit. Do not use an extension cord.

11. Use only a single-outlet surge suppressor that meets all the specifications described on page 9. To purchase a surge suppressor, call the toll-free Customer Care telephone number on the back cover of this manual and order part number 146148, or see your local electronics store.

12. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change speed, accelerate, or stop unexpectedly, which may result in a fall and serious injury.

13. Keep the power cord and the surge suppressor away from heated surfaces.

14. Never move the walking belt while the power is turned off. Do not operate the treadmill if the power cord or plug is damaged or if the treadmill is not working properly. (See TROU-

BLESHOOTING on page 22 if the treadmill is not working properly.)

15. Read, understand, and test the emergency stop procedure before using the treadmill (see step 3 on page 11).

16. Never start the treadmill while you are standing on the walking belt. Always hold the handrails while using the treadmill.

17. The treadmill is capable of high speeds.

Adjust the speed in small increments to avoid sudden jumps in speed.

18. The pulse sensors are not medical devices.

Various factors, including the user's movement, may affect the accuracy of heart rate readings. The pulse sensors are intended only as an exercise aid in determining heart rate trends in general.

19. Never leave the treadmill unattended while it is running. Always remove the key, unplug the power cord, and move the on/off switch to the

“off” position when the treadmill is not in use.

20. Do not change the incline of the treadmill by placing objects under it.

3

21. Never insert or drop any object into any opening.

22. Make sure to perform all maintenance procedures outlined in this manual. Failure to do so will void the warranty and may result in damage to the treadmill.

23.

DANGER:

Always unplug the power cord immediately after use, before cleaning the treadmill, and before performing the maintenance and adjustment procedures described in this manual. Servicing other than the procedures in this manual should be performed by an authorized service representative only.

24. The treadmill is intended for in-home use only. Do not use the treadmill in a commercial, rental, or institutional setting.

WARNING:

Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

Read all instructions before using. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

SAVE THESE INSTRUCTIONS

The decal shown below is found on the treadmill in the indicated location. If the decal is missing or illegible, call the toll-free Customer Care telephone number on the back cover of this manual and order a free replacement decal. Apply the decal in the location shown.

!

WARNING

Do not remove or insert this plug while the safety key is inserted in the console. Touch metal frame before removing or inserting plug.

Static sensitive components may be affected.

Underside of Console

!

WARNING

Do not remove or insert this plug while the safety key is inserted in the console. Touch metal frame before removing or inserting plug.

Static sensitive components may be affected.

4

BEFORE YOU BEGIN

Congratulations for selecting the revolutionary

FREEMOTION ® 3000 XLS treadmill. The 3000 XLS treadmill offers an impressive array of features designed to help you achieve your fitness goals in the convenience and privacy of your home.

For your benefit, read this manual carefully before using the treadmill . If you have questions after reading this manual, see the front cover of this manual. To help us assist you, please note the product model number and serial number before contacting us. The model number of the treadmill is VFMTL1106.0. The serial number can be found on a decal attached to the treadmill (see the front cover of this manual for the location of the decal).

Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.

Console

Accessory Tray

Handrail

Handgrip Pulse Sensor

Walking Belt

Foot Rail

Water Bottle Holder*

Key/Clip

Circuit Breaker

On/off Switch

Roller Adjustment Bolts

Power Cord

Cushioned Walking Platform

*No water bottle is included

5

ASSEMBLY

Assembly requires two persons.

Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packing materials until assembly is completed.

Assembly can be completed using the included hex keys.

Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, a small amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, simply wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner.

1. Slide the Right and Left Uprights (95, 97) onto the brackets near the front of the Frame (76). Make sure that the

Uprights are on the correct sides; the indicated holes must be facing inward.

Raise the Right Upright (95) until the lower hole in the front of the Right Upright is aligned with the upper hole in the bracket on the Frame (76). Finger tighten an Upright

Bolt (96) into the Right Upright and the bracket. Do not tighten the Upright Bolt yet.

Repeat this step with the Left Upright (97).

1

97

Holes

96

95

76

96

2. While a second person holds the Handrail (91) near the

Uprights (95, 97), feed the Upright Wire Harness (100) in the Handrail down into the Right Upright. Pull the end of the Upright Wire Harness out of the lower end of the

Right Upright. If there is a wire tie on the end of the

Upright Wire Harness, remove it. Then, set the Handrail on the Uprights.

Finger tighten eight Handrail Bolts (99) into the Uprights

(95, 97) and the Handrail (91). Do not tighten the

Handrail Bolts yet. Be careful to avoid pinching the

Wire Harness (57).

Note: The CD Holder (86) and the Cup Holder (85) are replaceable. If these parts become dislodged from the

Console Base (89), simply press them back in.

3. Connect the Upright Wire Harness (100) to the Power

Wire Harness (57). The connectors should slide together easily and snap into place. If they do not, turn one connector and try again.

Next, insert the connectors down into the hole in the Frame (76), and push all the excess wire harness up into the Right Upright (95).

Make sure that the Wire Harnesses remain fully connected.

2

3

91

99

86

97

99

100

95

89

76

85

99

95

100

57

6

4.

Be careful to avoid pinching your hands or the Wire

Harnesses (not shown) during this step.

While a second person holds the Uprights (95, 97), remove the two Upright Bolts (96) used in step 1. Next, slide the Uprights fully onto the brackets on the Frame

(not shown). Attach each Upright with four Upright Bolts

(96) as shown. Firmly tighten all eight Upright Bolts.

Firmly tighten the eight Handrail Bolts (99).

4

99

97

99

96

5. Plug the indicated end of the Power Cord (48) fully into the treadmill as shown.

5

99

95

96

48

6. After the treadmill is moved to the location where it will be used (see HOW TO MOVE THE TREADMILL below), make sure that both Rear Feet (5) and both

Wheels (not shown) rest firmly on your floor. If the treadmill rocks slightly on your floor, loosen the Rear

Foot Locknut (113) above the right Rear Foot. Turn the right Rear Foot clockwise or counterclockwise until the rocking motion is eliminated. Then, retighten the Rear

Foot Locknut.

6

5

113

113

5

7.

Make sure that all parts are properly tightened before you use the treadmill.

Keep the included hex keys for adjustment purposes. To protect the floor or carpet from damage, place a mat under the treadmill.

HOW TO MOVE THE TREADMILL

Note: It may be helpful to leave the treadmill at an incline while moving it.

Before moving the treadmill, make sure that the power cord is unplugged from the wall outlet.

Due to the size and weight of the treadmill, moving it requires two persons.

While one person lifts the indicated end, firmly hold the handrails and tip the treadmill forward until it rolls on the front wheels. Carefully move the treadmill to the desired location and then lower it.

CAUTION: To reduce the risk of injury, use extreme caution while moving the treadmill. Do not attempt to move the treadmill over uneven surfaces.

7

Lift

Here

Handrails

Wheels

HOW TO USE THE CHEST PULSE SENSOR

HOW TO PUT ON THE CHEST PULSE SENSOR

The chest pulse sensor consists of two components— the chest strap and the sensor unit (see the drawing below). Insert the tab on one end of the chest strap into one end of the sensor unit, as shown in the inset drawing. Press the end of the sensor unit under the buckle on the chest strap. The tab should be flush with the front of the sensor unit.

Tabs

Sensor Unit

Chest Strap

Sensor

Unit

Tab

Buckle

Next, wrap the chest pulse sensor around your chest and attach the other end of the chest strap to the sensor unit.

Adjust the length of the chest strap, if necessary. The chest pulse sensor should be under your clothes, tight against your skin, and as high under the pectoral muscles or breasts as is comfortable. Make sure that the logo on the sensor unit is facing forward and is right-side-up.

Pull the sensor unit away from your body a few inches and locate the two electrode areas on the inner side

(the electrode areas are covered by shallow ridges).

Using saline solution such as saliva or contact lens solution, wet both electrode areas. Then, return the sensor unit to a position against your chest.

CHEST PULSE SENSOR CARE AND MAINTENANCE

• Thoroughly dry the chest pulse sensor after each use. The chest pulse sensor is activated when the electrode areas are wetted and the heart rate monitor is put on; the chest pulse sensor shuts off when it is removed and the electrode areas are dried. If the chest pulse sensor is not dried after each use, it may remain activated longer than necessary, draining the battery prematurely.

• Store the chest pulse sensor in a warm, dry place.

Do not store the chest pulse sensor in a plastic bag or other container that may trap moisture.

• Do not expose the chest pulse sensor to direct sunlight for extended periods of time; do not expose it to temperatures above 122° Fahrenheit (50°

Celsius) or below 14° Fahrenheit (-10° Celsius).

• Do not excessively bend or stretch the sensor unit when using or storing the chest pulse sensor.

• Clean the sensor unit using a damp cloth—never use alcohol, abrasives, or chemicals. The chest strap may be hand washed and air dried.

CHEST PULSE SENSOR TROUBLESHOOTING

The instructions on the following pages explain how the chest pulse sensor is used with the console. If the chest pulse sensor does not function properly, try the steps below.

• Make sure that you are wearing the chest pulse sensor as described at the left. Note: If the chest pulse sensor does not function when positioned as described, move it slightly lower or higher on your chest.

• Use saline solution such as saliva or contact lens solution to wet the two electrode areas on the sensor unit. If heart rate readings do not appear until you begin perspiring, re-wet the electrode areas.

• As you walk or run on the treadmill, position yourself near the center of the walking belt. For the console to display heart rate readings, the user must be within arm’s length of the console.

• The chest pulse sensor is designed to work with people who have normal heart rhythms. Heart rate reading problems may be caused by medical conditions such as premature ventricular contractions (pvcs), tachycardia bursts, and arrhythmia.

• The operation of the chest pulse sensor can be affected by magnetic interference caused by high power lines or other sources. If it is suspected that this is a problem, try relocating the treadmill.

• The CR2032 battery in the chest pulse sensor may need to be replaced (see page 23).

8

TREADMILL OPERATION

THE PRE-LUBRICATED WALKING BELT

Your treadmill features a walking belt coated with highperformance lubricant. IMPORTANT: Never apply silicone spray or other substances to the walking belt or the walking platform. Such substances will deteriorate the walking belt and cause excessive wear.

HOW TO PLUG IN THE POWER CORD tric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. Plug the power cord into a surge suppressor, and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.

Important: The treadmill is not compatible with

GFCI-equipped outlets.

DANGER:

Improper connection of the equipment-grounding conductor can result in an increased risk of electric shock.

Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product—if it will not fit the outlet, have a proper outlet installed by a qualified electrician.

This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illustrated in drawing 1 below. A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available.

1

Grounded Outlet Box

Surge Suppressor

Grounding Pin

Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your home’s power.

Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances being turned on or off. To decrease the possibility of your treadmill being damaged, always use a surge suppressor with your treadmill (see drawing 1 at the right). To purchase a surge suppressor, call the toll-free Customer Care telephone number on the back cover of this manual and order part number 146148, or see your local electronics store.

2

Grounding Pin

Grounded Outlet

Grounding Plug

Grounded Outlet Box

Adapter

Surge Suppressor

Use only a single-outlet surge suppressor that is

UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a

UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules.

The surge suppressor must be electrically rated for

120 volts AC and 15 amps. There must be a monitoring light on the surge suppressor to indicate whether it is functioning properly. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change speed, accelerate, or stop unexpectedly, which may result in a fall and serious injury.

This product must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for electric current to reduce the risk of elec-

Lug

Metal Screw

The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician.

The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover.

Whenever the adapter is used it must be held in place by a metal screw. Some 2-pole receptacle outlet box covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter.

9

Matrix

Main Display

Note: If there is a thin sheet of clear plastic on the face of the console, remove it.

FEATURES OF THE CONSOLE

The console offers an impressive array of features designed to make your workouts at home more effective.

When the manual mode of the console is selected, you can change the speed and incline of the treadmill with the touch of a button. As you exercise, the console will provide continuous exercise feedback. The console will also display your heart rate when you use the handgrip pulse sensor or the chest pulse sensor.

Six preset workout programs are also offered. Each program automatically controls the speed and incline of the treadmill to give you an effective workout.

In addition, the console offers three pulse-driven programs that adjust the speed and incline of the treadmill to keep your heart rate near target levels during your workouts, and a unique fitness test program that measures your relative fitness level.

ETNT34905

(NTL34905.0)

10

CAUTION:

Before operating the console, read the following precautions.

• Do not stand on the walking belt when turning on the power.

• Always wear the clip (see the drawing at the right) while operating the treadmill.

• Adjust the speed in small increments to avoid sudden jumps in speed.

• The pulse sensors are not medical devices.

Various factors, including the user's movement, may affect the accuracy of heart rate readings. The pulse sensors are intended only as exercise aids in determining heart rate trends in general.

• If you have heart problems, or if you are over

60 years of age and have been inactive, do not use the pulse-driven programs. If you are taking medication regularly, consult your physician to find whether the medication will affect your exercise heart rate.

• To reduce the possibility of electric shock, keep the console dry. Avoid spilling liquids on the console and place only a sealed water bottle in the water bottle holder.

3 Insert the key into the console.

Find the key and the clip and attach the clip to the waistband of your clothes.

Next, insert

Key Clip the key into the console.

Key

Important:

In an emergency situation, the key can be pulled from the console, causing the walking belt to slow to a stop. Test the clip by carefully taking a few steps backward; if the key is not pulled from the console, adjust the position of the clip.

Insert the key into the console again. After a moment, various displays and indicators on the console will light.

4 Enter your weight.

Although you can use the console without entering your weight, the console will more accurately count the calories that you burn if you enter your weight. To enter your weight, first press the

ENTER AGE/WT button. The words ENTER

WEIGHT and the current weight setting will appear in the main display.

GETTING STARTED

1 Plug in the power cord.

See HOW TO PLUG IN THE POWER CORD on page 9.

2 Move the on/off switch to the “on” position.

Locate the on/off switch on the treadmill near the power cord. Move the on/off switch to the “on” position.

On

Position

Next, press the + and – buttons above the ENTER

AGE/WT button to enter your weight. To enter your weight quickly, hold the buttons down.

To use the manual mode of the console , follow the steps beginning on page 12. To use a preset program , see page 14. To use a pulse-driven program, see page 15. To use the fitness test program, see page

17.

11

HOW TO USE THE MANUAL MODE

1 Insert the key into the console.

See GETTING STARTED on page 11.

2 Select the manual mode.

When you insert the key, the manual mode will be selected. If you have selected a program, press the MODE button repeatedly until the main display appears as shown below.

3

Press the START button or the SPEED + button to start the walking belt.

A moment after the button is pressed, the walking belt will begin to move at 1 mph. Hold the handrails and begin walking.

As you exercise, change the speed of the walking belt as desired by pressing the

SPEED + and – buttons. Each time a button is pressed, the speed setting will change by 0.1 mph; if a button is held down, the speed setting will change in increments of 0.5 mph. To change the speed quickly, press the QUICK

SPEED buttons. The speed range is 0.5 mph to 12 mph. Note: After the buttons are pressed, it may take a moment for the treadmill to reach the selected speed setting.

To stop the walking belt, press the STOP button.

The time will begin to flash in the main display.

Note: If the walking belt is stopped and no console buttons are pressed for five minutes, the console will enter a time out mode and the words PUSH

ANY BUTTON TO START A NEW PROGRAM will begin to scroll across the main display.

To restart the walking belt, press the START button or the SPEED + button and then adjust the speed as desired.

4 Change the incline of the treadmill as desired.

To change the incline of the treadmill, press the

INCLINE + and – buttons. Each time a button is pressed, the incline will change by 0.5%.

The incline range is 0% to 15%. Note: After the buttons are pressed, it may take a moment for the treadmill to reach the selected incline setting.

5 Follow your progress with the matrix and the main display.

The matrix —When the manual mode is selected, the matrix will display a graph that represents the distance you have walked or run and the vertical distance you have climbed. Each column represents a distance of 0.1 mile; each indicator in the column represents a vertical distance of 25 feet.

The main display —The main display will show the following information:

Incline —The left end of the main display will show the incline level of the treadmill.

Pace/Time —When the manual mode is selected, this section of the main display will show the elapsed time. When a preset program or a pulse-driven program is selected, the display will show the time remaining in the program and the time remaining in the current segment of the program. The display will change from one number to the other every seven seconds. During the fitness test program, the display will show the elapsed time and the time remaining in the current segment of the program. Note: Any time that the speed setting changes, the display will show your current pace (in minutes per mile ) for seven seconds.

12

Distance —The center section of the main display will show the distance that you have walked or run.

Calories —This section of the main display will show the approximate number of calories you have burned.

Pulse/% Max —When you are using the handgrip pulse sensor or the chest pulse sensor, this section of the main display will show your heart rate. Note: When a pulse-driven program is selected, the display will show your heart rate and the corresponding percentage of your age-predicted maximum heart rate . (See step 5 on page

16 for an explanation of your age-predicted maximum heart rate.) The display will change from one number to the other every seven seconds.

Speed —The right end of the main display will show the speed of the walking belt.

Note: The console can display speed and distance in either miles or kilometers. To find which unit of measurement is selected, hold down the STOP button while inserting the key into the console. An E for English miles or an M for metric kilometers will appear on the right end of the main display. Press the SPEED + button to change the unit of measurement. When the desired unit of measurement is selected, remove the key and then reinsert it. Note: For simplicity, all instructions in this manual refer to miles.

To reset the displayed time, distance, and calories at any time, press the RESET button.

6 Measure your heart rate if desired.

To use the chest pulse sensor, see page 8. To use the handgrip pulse sensor, follow the instructions below. Note: If you use the chest pulse sensor and the handgrip pulse sensor at the same time, the console will not display your heart rate accurately. Before using the handgrip pulse sensor, remove the sheets of clear plastic from the metal contacts. In addition, make sure that your hands are clean.

To measure your heart rate, stand on the foot rails and hold the handgrip pulse sensor with both hands.

Your palms must be resting on the upper contacts and your fingers must be touching the lower contacts— avoid moving your hands . When your pulse is detected, the words ACQUIRING PULSE will appear in the main display and then your heart rate will be shown. For the most accurate heart rate reading, continue to hold the contacts for at least 15 seconds.

7 When you are finished exercising, stop the walking belt and remove the key.

Step onto the foot rails and press the STOP button. Next, remove the key from the console and put the key in a secure place. Note: If the displays and indicators on the console remain lit after the key is removed, the console is in the

“demo” mode. See page 21 and turn off the demo mode.

When the treadmill is not in use, switch the on/off switch near the power cord to the “off” position and unplug the power cord.

13

HOW TO USE A PRESET PROGRAM

1 Insert the key into the console.

See GETTING STARTED on page 11.

2 Select one of the six preset programs.

When the key is inserted, the manual mode will automatically be selected. To select one of the six preset programs, press the MODE button repeatedly until the words CARDIO WALK 1, CARDIO

WALK 2, ENDURANCE 1, ENDURANCE 2, FIN-

ISH LINE 1, or FINISH LINE 2 appear in the main display. Note: CARDIO WALK 1 is a low-intensity walking program; CARDIO WALK 2 is a low-intensity running program; ENDURANCE 1 is a medium-intensity walking program; ENDURANCE

2 is a medium-intensity running program; FINISH

LINE 1 is a high-intensity walking program; and

FINISH LINE 2 is a high-intensity running program.

When a preset program is selected, the maximum incline setting for the program will flash at the left end of the main display and the maximum speed setting will flash at the right end of the main display. After three seconds, the name of the selected program and the total program time will scroll across the main display.

When a preset program is selected, the matrix will show a graph representing the speed settings for the program.

3

Press the START button to start the program.

A moment after the button is pressed, the treadmill will automatically adjust to the first speed and incline settings for the program. Hold the handrails and begin walking.

Each program is divided into several time segments of different lengths. The main display will show both the time remaining in the program and the time remaining in the current segment of the program. One speed setting and one incline setting are programmed for each segment. The

CURRENT SEGMENT speed setting for the first segment is shown in the flashing

CURRENT SEG-

MENT column of the matrix. (The incline settings are not shown in the matrix.) The speed settings for upcoming segments are shown in the columns to the right.

When only three seconds remain in the first segment of the program, both the CURRENT SEG-

MENT column and the column to the right will flash and a tone will sound. In addition, if the speed and/or incline of the treadmill is about to change, the speed setting and/or incline setting will flash in the main display to alert you, and three tones will sound. When the first segment ends, all speed settings will move one column to the left .

The speed setting for the second segment will then be shown in the flashing CURRENT SEGMENT column and the treadmill will automatically adjust to the speed and incline settings for the second segment.The program will continue until the speed setting for the final segment is shown in the CUR-

RENT SEGMENT column and no time remains in the program. The walking belt will then slow to a stop.

Note: Each time a segment ends and the speed settings move to the left, if all the indicators in the

CURRENT SEGMENT column are lit, the speed settings may move downward so that only the highest indicators in the columns appear in the matrix.

When the speed settings move to the left again, if not all the indicators in the CURRENT SEGMENT column are lit, the speed settings will move back up.

Note: You can manually override the speed or incline setting for the current segment by pressing the SPEED or INCLINE buttons. Every few times a SPEED button is pressed, an additional indicator will light or darken in the CURRENT SEGMENT column. (If any of the columns to the right of the

CURRENT SEGMENT column have the same number of lit indicators as the CURRENT SEG-

MENT column, an additional indicator may light or

14

darken in those columns as well.) Important:

When the next segment of the program begins, the treadmill will automatically adjust to the speed and incline settings for the next segment.

To stop the program at any time, press the STOP button. The time will begin to flash in the main display. To restart the program, press the START button. The walking belt will begin to move at 1 mph.

When the next segment of the program begins, the treadmill will automatically adjust to the speed and incline settings for the next segment.

HOW TO USE A PULSE-DRIVEN PROGRAM

Pulse-driven programs automatically control the speed and incline of the treadmill to keep your heart rate near a target level while you exercise. Follow the steps below to use a pulse-driven program.

1

Put on the chest pulse sensor.

You must wear the chest pulse sensor to use a pulse-driven program. See the instructions on page 8.

4 Follow your progress with the main display.

See step 5 on page 12.

5 Measure your heart rate if desired.

See step 6 on page 13.

6 When the program ends, remove the key.

Step onto the foot rails. Remove the key from the console and put the key in a secure place. Note: If the displays and indicators on the console remain lit after the key is removed, the console is in the “demo” mode. See page 21 and turn off the demo mode.

When the treadmill is not in use, switch the on/off switch near the power cord to the off position and unplug the power cord.

2 Insert the key into the console.

See GETTING STARTED on page 11.

3

Select one of the three pulse-driven programs.

When the key is inserted, the manual mode will be selected. To select one of the three pulse-driven programs, press the MODE button repeatedly until the words CARDIO WALK PULSE, ENDURANCE

PULSE, or MANUAL PULSE appear in the main display. Note: The CARDIO WALK PULSE program will keep your heart rate near 65% of your age-predicted maximum heart rate (see step 5 on page 16 for an explanation of your age-predicted maximum heart rate). The ENDURANCE PULSE program will keep your heart rate near 80% of your age-predicted maximum heart rate. The

MANUAL PULSE program will keep your heart rate near a percentage that you select.

15

When a pulse-driven program is selected, the name of the selected program and the total program time will scroll across the main display. The words ENTER AGE and the current age setting will then be shown (see step 4 on page 16).

During pulse-driven programs, the matrix will show a moving graphic that represents your heart rate.

Each time a heartbeat is detected, an additional peak will appear in the graphic.

4 Enter your age.

You must enter your age to use a pulse-driven program.

To enter your age, press the + and – buttons above the ENTER AGE/WT button. The buttons can be held down to enter your age quickly.

The age range is 20 to 80 years. When your age is shown, press the ENTER AGE/WT button.

If you have selected the CARDIO WALK PULSE program or the ENDURANCE PULSE program, go to step 6. If you have selected the MANUAL

PULSE program, go to step 5.

5

Enter a target heart rate setting.

After you have entered your age, the words

ENTER PERCENT and the current target heart rate setting for the program will be shown in the main display. The target heart rate setting represents a percentage of your age-predicted maximum heart rate . Your age-predicted maximum heart rate is 220 minus your age. For example, if you are 30 years old, your age-predicted maximum heart rate is 190 beats per minute (220 – 30

= 190). If you are 30 years old, a target heart rate setting of 50 is equal to 95 beats per minute (50% of 190 is 95).

If desired, you can change the target heart rate setting by pressing the + and – buttons above the

ENTER AGE/WT button. The buttons can be held down to change the target heart rate setting quickly. The target heart rate setting can be from

50% to 85% of your age-predicted maximum heart rate.

6 Press the START button to start the program.

A moment after the button is pressed, the treadmill will automatically adjust to the first speed and incline settings for the program. Hold the handrails and begin walking.

Each pulse-driven program is divided into oneminute segments. The main display will show both the time remaining in the program and the time remaining in the current segment of the program.

One target heart rate setting is programmed for each segment. (During the MANUAL PULSE program, the same target heart rate setting will be programmed for all segments.)

When only three seconds remain in the first segment of the program, a series of tones will sound and then the speed and/or incline of the treadmill will change, if needed, to bring your heart rate closer to the target heart rate setting for the next segment. The speed and/or incline setting will flash in the main display to alert you before the speed and/or incline changes. The program will continue until no time remains in the program. The walking belt will then slow to a stop.

If the speed and incline setting for the current segment is too high or too low, you can adjust the setting with the SPEED or INCLINE buttons.

However, if you decrease the speed, the incline will automatically increase ; if you increase the speed, the incline will decrease . If you increase the incline, the speed will decrease ; if you decrease the incline, the speed will increase .

The treadmill will always attempt to keep your heart rate near the target heart rate setting for the current segment.

Note: When the incline reaches the lowest setting, the speed cannot be increased any further. When the incline reaches the highest setting, the speed cannot be decreased any further.

If your pulse is not detected during the program, the letters PLS will flash in the main display and the speed and incline of the treadmill may automatically decrease until your pulse is detected. If this occurs, see the instructions on page 8.

To stop the program at any time, press the STOP button. Pulse-driven programs should not be stopped temporarily and then restarted. To use a pulse-driven program again, reselect the program and start it at the beginning.

7 Follow your progress with the main display.

See step 5 on page 12.

8 When the program ends, remove the key.

See step 6 on page 15.

16

HOW TO USE THE FITNESS TEST PROGRAM

The fitness test program measures your relative fitness level. For the best results, the program should be used at a time when your energy level is high; the program should not be used if you have already exercised during the day. Follow the steps below to use the program.

1 Put on the chest pulse sensor.

You must wear a chest pulse sensor to use a fitness test program. See the instructions on page

8.

2 Insert the key into the console.

See GETTING STARTED on page 11.

3 Select the fitness test program.

When the key is inserted, the manual mode will be selected. To select the fitness test program, press the MODE button repeatedly until the words FIT-

NESS TEST appear in the main display.

When the fitness test program is selected, the words FITNESS TEST will scroll across the main display. The words ENTER AGE and the current age setting will then be shown (see step 4 below).

During the fitness test program, the matrix will show a moving graphic that represents your heart rate.

Each time a heartbeat is detected, an additional peak will appear in the graphic.

4 Enter your age.

Your must enter your age to use the fitness test program.

To enter your age, see step 4 on page 16.

5 Press the START button to start the program.

When the button is pressed, the main display will show the words LEVEL 1, indicating that the first four-minute level of the fitness test program has begun. The incline of the treadmill will automatically adjust to 3% and the walking belt will begin to move at 1.5 mph. Hold the handrails and begin walking.

The fitness test program is divided into seven, four-minute levels. One speed setting and one incline setting are programmed for each level.

At the end of each minute of the program, a tone will sound; when the first four-minute level ends, a tone will sound and the main display will show the words LEVEL 2, indicating that the second fourminute level has begun. The incline will then change to 4% and the speed of the walking belt will increase to 2.5 mph.

At the beginning of each four-minute level, the speed and/or incline of the treadmill will automatically increase. The fitness test program will continue in this way until your heart rate reaches 70% of your age-predicted maximum heart rate and the current four-minute level ends.

The fitness test program will then end, regardless of how many levels remain.

When the fitness test program ends, the words

COOL DOWN will be shown in the main display and a two-minute cool-down period will begin. The speed and incline will then decrease.

When the cool-down period ends, the walking belt will slow to a stop and your fitness level will be shown in the main display. There are ten fitness levels; fitness level 10 is the highest.

17

Note: The SPEED and INCLINE buttons will not function while the fitness test program is selected. If your pulse is not detected during the program, the letters PLS will flash in the main display. If your pulse is not detected at the end of any four-minute level, the fitness test program will end and the main display will show a fitness level of 00.

The fitness test program cannot be stopped temporarily and then restarted. However, the program can be stopped at any time with the STOP button.

The main display will then show an estimated fitness level.

HOW TO CONNECT THE TREADMILL TO YOUR

CD PLAYER, VCR, OR COMPUTER

HOW TO CONNECT YOUR PORTABLE CD PLAYER

A. Plug one end of the audio cable into the indicated jack on the left side of the console. Plug the other end of the cable into the PHONES jack or LINE

OUT jack on your CD player. Plug your headphones into the other jack on the console.

A

6 When the program ends, remove the key.

See step 6 on page 15.

LINE OUT

PHONES LINE OUT

PHONES

Audio

Cable

Headphones

A

PHONES

PHONES

B

18

HOW TO CONNECT YOUR PORTABLE STEREO

Note: If your stereo has an RCA-type AUDIO OUT jack, see instruction A below. If your stereo has a

3.5mm LINE OUT jack, see instruction B. If your stereo has only a PHONES jack, see instruction C.

HOW TO CONNECT YOUR HOME STEREO

Note: If your stereo has an unused LINE OUT jack, see instruction A below. If the LINE OUT jack is being used, see instruction B.

A. Plug one end of the audio cable into the jack on the left side of the console. Plug the other end of the cable into the included adapter. Plug the adapter into an AUDIO OUT jack on your stereo.

A. Plug one end of the audio cable into the jack on the left side of the console. Plug the other end of the cable into the included adapter. Plug the adapter into the LINE OUT jack on your stereo.

A

A

Audio

Cable

Adapter

RIGHT

LEFT

RIGHT

AUDIO OUT

LEFT

RIGHT

LEFT

Audio

Cable

CD

VCR

Amp

LINE OUT

CD

LINE OUT

VCR

Adapter

Amp

LINE OUT

LINE OUT left side of the console. Plug the other end of the A

B

Audio

Cable

LINE OUT LINE OUT

LINE OUT stereo. Plug your headphones into the other jack on the console.

C

PHONES

Audio

Cable

Headphones

C

C

19 left side of the console. Plug the other end of the cable into the included adapter. Plug the adapter into an RCA Y-adapter (available at electronics A plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y-adapter.

Plug the Y-adapter into the LINE OUT jack on your

CD stereo.

VCR

B Amp

LINE OUT

CD

VCR

Amp

LINE OUT

Audio

Cable

RCA

Y-adapter

Adapter

B

HOW TO CONNECT YOUR COMPUTER

A. Plug one end of the audio cable into the indicated jack on the left side of the console. Plug the other end of the cable into the PHONES jack or LINE

OUT jack on your computer. Plug your headphones into the other jack on the console.

A

LINE OUT

HOW TO CONNECT YOUR VCR

Note: If your VCR has an unused AUDIO OUT jack, see instruction A below. If the AUDIO OUT jack is being used, see instruction B. If you have a TV with a built-in VCR, see instruction B. If your VCR is connected to your home stereo, see HOW TO

CONNECT YOUR HOME STEREO on page 19.

A. Plug one end of the audio cable into the jack on the left side of the console. Plug the other end of the cable into the included adapter. Plug the adapter into the AUDIO OUT jack on your VCR.

Audio

Cable

A

Headphones

A

Audio

Cable

ANT. IN

VIDEO AUDIO

IN

CH

34

RF OUT

OUT

Adapter

AUDIO OUT

RIGHT

LEFT

ANT. IN

VIDEO AUDIO

IN

CH

3 4

RF OUT

OUT

AUDIO OUT

RIGHT

LEFT

B

PHONES left side of the console. Plug the other end of the cable into the included adapter. Plug the adapter into an RCA Y-adapter (available at electronics plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y-adapter.

Plug the Y-adapter into the AUDIO OUT jack on

VIDEO AUDIO

IN

RF OUT your VCR.

OUT

CH

34

B

ANT. IN

VIDEO AUDIO

IN

CH

3 4

RF OUT

OUT

RCA

Audio

Y-adapter

Cable Adapter

B

Wire removed from

AUDIO OUT jack

B

20

AUDIO OUT

RIGHT

LEFT

R

AUDIO OUT

C

THE INFORMATION MODE/DEMO MODE

The console features an information mode that keeps track of the total number of hours that the treadmill has been operated and the total distance that the walking belt has moved. The information mode also allows you to switch the console from miles per hour to kilometers per hour. In addition, the information mode allows you to turn on and turn off the demo mode.

To select the information mode, hold down the STOP button while inserting the key into the console. When the information mode is selected, the main display will show the following information:

The left side of the main display will show the total number of hours that the treadmill has been used.

The center of the main display will show the total distance that the walking belt has moved.

The right side of the main display will show an E for

English miles or an M for metric kilometers. Press the

SPEED + button to change the unit of measurement if desired.

IMPORTANT: Make sure that there is not a letter D in the main display. If a D appears, the console is in the

“demo” mode. This mode is intended to be used only when a treadmill is displayed in a store. When the console is in the demo mode, the power cord can be plugged in, the key can be removed from the console, and the displays and indicators on the console will automatically light in a preset sequence; the buttons on the console will not operate. If a D appears in the main display when the information mode is selected, press the SPEED – button so the D disappears.

To exit the information mode, remove the key from the console.

21

TROUBLESHOOTING

Most treadmill problems can be solved by following the steps outlined in this section. Find any symptoms that apply, and follow the steps listed. If further assistance is needed, please see the back cover of this manual.

1. SYMPTOM: THE POWER DOES NOT TURN ON a. Make sure that the power cord is fully plugged into the treadmill. In addition, make sure that the power cord is plugged into a surge suppressor, and that the surge suppressor is plugged into a properly grounded outlet

(see page 9). Use only a single-outlet surge suppressor that meets all the specifications described on page 9.

Important: The treadmill is not compatible with GFCI-equipped outlets. b. Make sure that the key is inserted into the console. c. Check the circuit breaker located on the treadmill frame near the power cord. If the switch protrudes as shown, the circuit breaker has tripped. To reset the circuit breaker, wait for five minutes and then press the switch back in. c

Tripped Reset d. Check the on/off switch located on the treadmill frame near the power cord. The switch must be in the “on” position.

d

On

Position

2. SYMPTOM: THE POWER TURNS OFF DURING USE

50” a. Check the circuit breaker located on the treadmill frame near the power cord (see c. above). If the circuit breaker has tripped, wait for five minutes and then press the switch back in.

b. Make sure that the power cord is plugged in. If the power cord is plugged in, unplug it, wait for five minutes, and then plug it back in.

c. Remove the key from the console. Reinsert the key into the console. d. Make sure that the on/off switch is in the “on” position.

e. If the treadmill still will not run, please see the front cover of this manual.

3. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON a. Use only a single-outlet surge suppressor that meets all the specifications described on page 9.

b. If the walking belt is overtightened, performance may decrease and the walking belt may be damaged. If the walking belt is properly tightened, you should be able to lift each edge of the walking belt 1 to 2 inches off the walking platform. If adjustments need to be made, first remove the key and unplug the power cord . Using the included hex key, turn both rear roller bolts counterclockwise 1/4 of a turn.

Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and use the treadmill for a few minutes. Repeat until the walking belt is properly tightened.

b

Rear Roller

Bolts

1”–2” c. If the walking belt still slows when walked on, please see the front cover of this manual.

22

4. SYMPTOM: THE WALKING BELT IS OFF-CENTER a.

If the walking belt has shifted to the left: Remove the key and unplug the power cord.

Using the included hex key, turn each rear roller bolt 1/4 of a turn in the direction shown. Be careful not to overtighten the walking belt.

Then, plug in the power cord, insert the key, and use the treadmill for a few minutes. Repeat until the walking belt is centered. b.

If the walking belt has shifted to the right: Remove the key and unplug the power cord.

Using the included hex key, turn each rear roller bolt 1/4 of a turn in the direction shown. Be careful not to overtighten the walking belt.

Then, plug in the power cord, insert the key, and use the treadmill for a few minutes. Repeat until the walking belt is centered.

a b c.

If the walking belt slips when walked on: Remove the key and unplug the power cord.

Using the included hex key, turn both rear roller bolts clockwise 1/4 of a turn.

When the walking belt is properly tightened, you should be able to lift each edge of the walking belt 1 to 2 inches off the walking platform. The center of the walking belt should just touch the walking platform. Make sure to keep the walking belt centered. Then, plug in the power cord, insert the key, and use the treadmill for a few minutes. Repeat until the walking belt is properly tightened.

c

5. SYMPTOM: THE CHEST PULSE SENSOR DOES NOT FUNCTION PROPERLY a. If the chest pulse sensor does not function properly, see CHEST PULSE SENSOR TROUBLESHOOTING on page 8. b. If the chest pulse sensor still does not function properly, the battery should be replaced. To replace the battery, locate the battery cover on the back of the sensor unit. Insert a coin into the slot in the cover and turn the cover counterclockwise to the “open” position. Then, remove the cover. b

Cover

CR2032

Battery

Rubber

Gasket

Next, remove the old battery from the sensor unit. Insert a new CR 2032 battery , making sure that the writing is on top. In addition, make sure that the rubber gasket is in place in the sensor unit. Then, reattach the battery cover and turn it to the closed position.

23

6. SYMPTOM: THE SURFACE OF THE WALKING PLATFORM IS DAMAGED a. Both sides of the walking platform are designed to be used as walking surfaces. If the surface becomes damaged, or if there is any wood showing through the coating, the walking platform can be turned over. The walking platform typically needs to be turned over after approximately 6,000 to 7,500 miles. Follow the instructions below to turn over the walking platform.

Remove the key and unplug the power cord.

Remove the two Hood Screws (2) and lift off the Motor Hood (1). Next, remove the two Rear Roller Bolts

(82), the two Roller Guard

Screws (80), and the Right and

Left Roller Guards (81, 83).

82

83

80

6

1

6

2

70

71

82

79

81

80

Next, remove the six Platform

Screws (6). Lift the Rear Roller

(79) and slide it out of the

Walking Belt (71). Lift the

Walking Platform (70) a few inches, slide it out of the

Walking Belt, turn it over, and then slide it back into the

6

Walking Belt. Insert the Rear

Roller back into the Walking

Belt. Reattach the six Platform Screws (6). Reattach the Right and Left Roller Guards (81, 83) with the two

Roller Guard Screws (80). Insert the Rear Roller Bolts (82) into the Roller Guards and thread them into the

Rear Roller (79). Reattach the Motor Hood (1) with the two Hood Screws (2).

Next, the Walking Belt (71) will need to be adjusted to the proper tension. Using chalk, make two marks exactly

50” apart on the Walking Belt as shown in the drawing.

Then, tighten both Rear Roller Bolts (82) until the two chalk marks move apart an additional 3/16” to 1/4”.

Make sure to keep the Walking Belt centered.

71

50”

82

7. SYMPTOM: THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY a. Remove the key from the console and UNPLUG THE POWER

CORD.

Remove the two Hood Screws (2). Carefully lift off the

Motor Hood (1).

2

Locate the Reed Switch (34) and the Magnet (16) on the left side of the Pulley (73). Turn the Pulley until the Magnet is aligned with the Reed Switch. Make sure that the gap between the

Magnet and the Reed Switch is about 1/8”.

If necessary, loosen the Screw (123), move the Reed Switch slightly, and then retighten the Screw. Reattach the Motor Hood (not shown).

Then, run on the treadmill for a few minutes to check for a correct speed reading.

24

Top

View

1/8”

123

34

1

2

73

16

SIX-MONTH PREVENTIVE MAINTENANCE RECORD

Photocopy this form and use it to record the preventive maintenance performed on the treadmill. Each copy of the form can be used for six months (26 weeks). When maintenance is performed, write the date in the appropriate spaces. If the procedures are not performed, components may wear excessively, the treadmill may be damaged, and the warranty will be voided.

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 17

Week 18

Week 19

Week 20

Week 21

Week 22

Week 23

Week 24

Week 25

Week 26

Inspect and tighten all external parts of the treadmill.

Weekly Maintenance

Clean the treadmill.

Check the walking belt for proper tension and alignment.

Monthly Maintenance

Remove the motor hood and vacuum the motor compartment.

Check the motor belt for cracks and other wear.

Check the motor for arcing; check for noises or odors.

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25

EXERCISE GUIDELINES

WARNING:

Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with preexisting health problems.

The pulse sensors are not medical devices.

Various factors, including the user's movement, may affect the accuracy of heart rate readings. The pulse sensors are intended only as an exercise aid in determining heart rate trends in general.

begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near the lowest number in your training zone.

For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone.

Aerobic Exercise

The following guidelines will help you to plan your exercise program. For more detailed exercise information, obtain a reputable book or consult your physician.

EXERCISE INTENSITY

If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity.

The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning and aerobic exercise.

Each workout should include the following three parts:

A Warm-up— Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate and circulation in preparation for exercise.

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers define your “training zone.” The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

Fat Burning

Training Zone Exercise— After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.)

Breathe regularly and deeply as you exercise—never hold your breath.

A Cool-down— Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-exercise problems.

EXERCISE FREQUENCY

To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time.

During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes does your body

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

26

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax.

Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.

4. Quadriceps Stretch

3

1

2

4

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

5

27

PART LIST—Model No. VFMTL1106.0

R1006A

To locate the parts listed below, see the EXPLODED DRAWING on pages 30 and 31.

Key No. Qty.

Description Key No. Qty.

Description

35

36

37

38

39

30

31

32

33

34

25

26

27

28

29

20

21

22

23

24

15

16

17

18

19

10

11

12

13

14

5

6

7

8

9

3

4

1

2

45

46

47

48

49

40

41

42

43

44

50

51

52

53

1

1

1

1

1

1

4

1

1

1

1

1

2

2

1

1

1

1

6

2

4

2

3

1

1

1

2

4

1

1

2

6

6

2

7

1

2

12

2

1

2

1

1

1

1

1

1

1

4

2

1

4

5

Motor Hood

Hood Screw

Foot Rail Screw

Hood Mounting Clip

Rear Foot

Platform Screw

Isolator

Motor Bolt

Isolator Nut

Foot Rail, Left

Foot Rail Inset

Pulse Sensor Base

Left Front Endcap

Idler Arm Bolt

Pulley Screw

Magnet

Tie Block

Outlet Cover

Outlet Back

Motor Belt

Pulley Bolt

Chest Pulse Strap

Small Star Washer

Frame Insert

Idler Pulley

Front Roller Bolt

Lock Washer

Ground Nut

Static Decal

Idler Arm Spring

Motor Nut

Idler Arm

Reed Switch Clamp

Reed Switch

Console Ground Wire

Power Board Harness

CD Holder Foam

Ferrite Clamp

Power Board Bracket

Motor

Motor Isolator

Incline Motor Nut

Incline Motor Bolt, Top

Pulse Sensor Screw

6” Filter Wire

Hood Bracket, Front

On/Off Switch

Power Cord

Power Cord Outlet

Wheel Spacer

Circuit Breaker

Motor Bushing

Motor Mount Washer

88

89

90

91

92

83

84

85

86

87

78

79

80

81

82

73

74

75

76

77

68

69

70

71

72

63

64

65

66

67

58

59

60

61

62

54

55

56

57

98

99

100

101

102

93

94

95

96

97

103

104

105

106

1

1

2

1

17

1

1

1

1

1

6

1

2

1

2

1

20

1

1

6

4

1

1

1

1

1

2

2

2

2

4

4

1

1

1

1

1

2

4

4

8

1

1

1

4

6

1

8

1

1

1

2

1

Idler Arm Nut

Motor Bolt

Pulley Washer

Power Wire Harness

Rail Endcap Screw

Plastic Standoff

CD Holder Foam, Long

Incline Motor

Incline Motor Bolt, Lower

Cup Holder Foam

Wheel Bolt

Wheel

Incline Leg Bolt

Incline Leg Nut

Mounting Clip

Incline Leg

Walking Platform

Walking Belt

Right Front Endcap

Front Roller/Pulley

Foot Rail Screw/Power Box Screw

Right Foot Rail

Frame

Small Insert

Endcap Screw

Rear Roller

Roller Guard Screw

Roller Guard, Right

Rear Roller Adj. Bolt

Roller Guard, Left

Left Rear Endcap

Cup Holder Insert

CD Holder Insert

Key/Clip

Console Assembly

Jack

Handrail Endcap

Handrail

Console Back Screw

Handrail Screw

Releasable Tie

Right Upright

Upright Bolt

Left Upright

Pulse Sensor

Handrail Bolt

Upright Wire Harness

Controller Wire

7/32” Hex Key

5/16” Hex Key

Power Board

Belt Guide Bolt

Motor Bracket

28

Key No. Qty.

107

108

109

110

111

112

113

114

115

116

117

118

119

120

121

122 1

123 15

124

125

1

1

2

2

1

1

2

2

1

2

1

1

1

5

2

4

2

Description

Cable Tie

Belt Guide

Controller Bracket

Right Rear Endcap

Controller

Clip

Rear Foot Locknut

Left Foam Grip

Rear Roller Adj. Washer

Wheel Washer

Right Foam Grip

Nylon Incline Washer

Ground Screw

Hood Bracket, Back

Incline Motor Spacer

Chest Pulse Sensor

Electronics Screw

Transformer

Upright TV Cable

Key No. Qty.

Description

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

1

#

#

#

#

#

126

127

128

129

#

#

#

#

#

#

#

Pulse Receiver

Pulse Plate Wire

Wiring Plate

Motor Bracket

28” Wire Harness, 3 Wire

25” Wire Harness, 5 Wire

22” Wire Harness

20” Wire Harness, 8 Wire

20” Wire Harness, 3 Wire

12” Green Wire, 2 Ring

12” Green Wire, F/M Ring

4” Green Wire F/Ring,14Ga

4” Black Wire, 2F

4” White Wire, M/F

Wire w/Resistor

User's Manual

“#” indicates a non-illustrated part

29

EXPLODED DRAWING—Model No. VFMTL1106.0

1006A

30

31

HOW TO CONTACT CUSTOMER CARE

If you have questions after reading this manual, or if you require assistance, please contact Customer Care at the address and phone number listed below. Please be prepared to give the following information:

• The MODEL NUMBER OF THE PRODUCT (VFMTL1106.0).

• The NAME OF THE PRODUCT (FREEMOTION 3000 XLS treadmill).

• The SERIAL NUMBER OF THE PRODUCT (see the front cover of this manual for the location).

When ordering replacement parts, please also give the KEY NUMBER and DESCRIPTION OF THE PART(S)

(see the PART LIST and the EXPLODED DRAWING on pages 28 to 31).

Customer Care: 1-800-201-2109, Monday–Friday, 7 a.m.–6 p.m. Mountain Time

FreeMotion Fitness, Inc. • 1096 Elkton Drive, Suite 600 • Colorado Springs, CO 80907

Seated Hamstring

FreeMotion Fitness, Inc. • 1096 Elkton Drive, Suite 600 • Colorado Springs, CO 80907

Part No. CC7253 R1006A Printed in USA © 2006 ICON IP, Inc.