Reebok Fitness | ACD3 RBTL15980 | User`s manual | Reebok Fitness ACD3 RBTL15980 User`s manual

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Model No. RBTL15980
Serial No.
USER'S MANUAL
Serial Number
Decal
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if there are
missing or damaged parts, we
will guarantee complete satisfaction through direct assistance
from our factory.
PLEASE CALL DIRECT TO OUR
TOLL-FREE CUSTOMER HOT
LINE. The trained technicians on
our customer hot line will provide
immediate assistance, free of
charge to you.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.ÐFri., 6 a.m.Ð6 p.m. MST
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
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TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO SET UP THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
HOW TO USE THE HEART RATE MONITOR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
TREADMILL OPERATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
REEBOK UNIVERSITY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: An EXPLODED DRAWING is attached in the center of this manual.
2
IMPORTANT PRECAUTIONS
DANGER:
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 this treadmill are adequately
informed of all warnings and precautions.
13. Keep the power cord and the surge protector
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
BEFORE YOU BEGIN on page 5 if the treadmill is not working properly.)
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. 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.
15. Never start the treadmill while you are standing on the walking belt. Always hold the
handrails while using the treadmill.
4. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a
garage or covered patio, or near water.
16. The treadmill is capable of high speeds. Adjust
the speed in small increments to avoid sudden
jumps in speed.
5. Do not operate the treadmill where aerosol
products are used or where oxygen is being
administered.
17. To reduce the possibility of the treadmill overheating, do not operate the treadmill continuously for longer than one hour.
6. Keep children under the age of 12 and pets
away from the treadmill at all times.
18. The heart rate monitor is not a medical device. Various factors, including the user's
movement, may affect the accuracy of heart
rate readings. The heart rate monitor is intended only as an exercise aid in determining
heart rate trends in general.
7. The treadmill should not be used by persons
weighing more than 300 pounds.
8. Never allow more than one person on the
treadmill at a time.
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. (See the drawing on page 5 for the location of the on/off switch.)
9. Wear appropriate exercise clothing when
using the treadmill. Do not wear loose clothing that could become caught in the treadmill.
Athletic support clothes are recommended for
both men and women.
10. Always wear athletic shoes when using the
treadmill. Never use the treadmill with bare
feet, wearing only stockings, or in sandals.
20. Do not attempt to raise, lower, or move the
treadmill until it is properly set up. (See HOW
TO SET UP THE TREADMILL on page 6 and
HOW TO MOVE THE TREADMILL on page 19.)
You must be able to safely lift 45 pounds (20
kg) to raise, lower, or move the treadmill.
11. When connecting the power cord (see page 9),
plug the power cord into a surge protector
(not included) and plug the surge protector
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.
21. Do not change the incline of the treadmill by
placing objects under the treadmill.
22. When folding or moving the treadmill, make
sure that the storage latch is fully closed.
12. Use only a UL-listed surge protector, rated at
15 amps, with a 14-gauge cord of five feet or
less in length. Do not use an extension cord.
23. Inspect and tighten all parts of the treadmill
regularly.
3
24. Never drop or insert any object into any
opening.
the treadmill, and before performing the maintenance and adjustment procedures described in this manual. Never remove the
motor hood unless instructed to do so by an
authorized service representative. Servicing
other than the procedures in this manual
should be performed by an authorized service
representative only.
25. This treadmill is intended for home use only.
Do not use this treadmill in any commercial,
rental, or institutional setting.
26.
DANGER: Always unplug the power
cord immediately after use, before cleaning
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 decals shown at the right have been
placed on your treadmill. If a decal is
missing, or if it is not legible, please call
our Customer Service Department, tollfree, to order a free replacement decal
(see HOW TO ORDER REPLACEMENT
PARTS on page 27). Apply the decal in
the location shown.
(There is one decal
on each side)
4
BEFORE YOU BEGIN
Thank you for selecting the new REEBOK¨ ACD3
treadmill. The ACD3 treadmill combines advanced
technology with innovative design to let you enjoy an
excellent form of cardiovascular exercise in the convenience and privacy of your home. And when youÕre not
exercising, the unique ACD3 can be folded up, requiring less than half the floor space of other treadmills.
at 1-800-999-3756, Monday through Friday, 6 a.m.
until 6 p.m. Mountain Time (excluding holidays). To
help us assist you, please mention the product model
number and serial number when calling. The model
number is RBTL15980. The serial number can be
found on a decal attached to the treadmill (see the
front cover of this manual for the location).
For your benefit, read this manual carefully before
using the treadmill. If you have additional questions,
please call our Customer Service Department toll-free
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Book Holder
Water Bottle Holder
(Bottle not included)
Console
Handrail
Key/Clip
LEFT SIDE
RIGHT SIDE
Walking Belt
On/Off Switch
Foot Rails
Circuit
Breaker
Storage Latch
Front
Wheel
Power
Cord
Rear Roller
Adjustment Bolts
5
HOW TO SET UP THE TREADMILL
Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packing materials until
set-up is completed. No tools are required.
1. With the help of a second person, carefully raise the
Uprights (39) until the treadmill is in the position shown.
1
39
2. Make sure that all parts are tightened before you use the treadmill. Place a mat under the treadmill to
protect the floor or carpet.
6
HOW TO USE THE HEART RATE MONITOR
HOW TO PUT ON THE HEART RATE MONITOR
HEART RATE MONITOR CARE AND MAINTENANCE
Before you use the heart rate monitor, please read all
instructions on this page and the following page.
The heart rate
monitor consists of
Chest Strap
two components:
the chest strap and
the sensor unit.
Refer to the drawing below to attach
the chest strap to
the sensor unit.
¥ Thoroughly dry the heart rate monitor after each
use. The heart rate monitor is activated when the
electrode areas are wetted and the heart rate
monitor is put on; the heart rate monitor shuts off
when it is removed and the electrode areas are
dried. If the heart rate monitor is not dried after each
use, it may remain activated longer than necessary,
draining the battery prematurely.
Insert the tab on
one end of the
chest strap through
one end of the sensor unit. Press the
end of the sensor
unit under the
buckle on the chest
strap. The tab
should be almost
flush with the front
of the sensor unit.
¥ Store the heart rate monitor in a warm, dry place. Do
not store the heart rate monitor in a plastic bag or
other container that may trap moisture.
¥ Do not expose the heart rate monitor to direct
sunlight for extended periods of time
Sensor Unit
¥ Do not expose the heart rate monitor to temperatures above 122¡ Fahrenheit (50¡ Celsius) or below
14¡ Fahrenheit (-10¡ Celsius).
Tab
¥ Do not excessively bend or stretch the sensor unit
when using or storing the heart rate monitor.
Sensor Buckle
Unit
¥ Clean the sensor unit periodically using a damp
cloth; never use alcohol, abrasives, or chemicals.
The chest strap may be hand washed and air dried.
Next, wrap the
heart rate monitor
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.
HEART RATE MONITOR TROUBLE-SHOOTING
The instructions on the following pages explain
how the heart rate monitor is used with the console.
If the letters ÒPLSÓ appear in the PULSE display or if
the displayed heart rate is excessively high or low,
try the steps below.
The heart rate monitor should be under
your clothing, 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.
¥ Make sure that the heart rate monitor is under your
clothing, tight against your skin, and as high under
the pectoral muscles or breasts as is comfortable. In
addition, make sure that the logo on the sensor unit
is facing forward and is right-side-up. Note: If the
heart rate monitor does not function when positioned
as described, try moving it slightly lower or higher on
your chest.
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 the areas covered by shallow
ridges. Using saline solution such as saliva or contact
lens solution, wet both electrode areas. Return the
sensor unit to a position against 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.
7
¥ 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 armÕs length of the console.
¥ The CR2032 battery may need to be replaced.
Follow the steps below 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
ÒopenÓ position. Remove
the cover.
¥ The heart rate monitor 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 heart rate monitor 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.
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. Replace the battery
cover and turn it to the
closed position.
8
CR2032
Battery
Rubber
Gasket
TREADMILL OPERATION
THE PERFORMANT LUBETM WALKING BELT
electric shock. This product is equipped with a cord
having an equipment-grounding conductor and a
grounding plug. Plug the power cord into a surge
protector, and plug the surge protector into an appropriate outlet that is properly installed and
grounded in accordance with all local codes and
ordinances.
Your treadmill features a walking belt coated with
PERFORMANT LUBETM, a high-performance lubricant.
IMPORTANT: Never apply silicone spray or other
substances to the walking belt or the walking platform. They will deteriorate the walking belt and
cause excessive wear.
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 protector to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available.
HOW TO PLUG IN THE POWER CORD
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 productÑif it will
not fit the outlet, have a proper outlet installed by a qualified electrician.
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.
Your treadmill, like any other type of sophisticated
electronic equipment, can be seriously damaged by
sudden voltage changes in your homeÕs power.
Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances
being turned on or off.
To decrease the pos1
sibility of your treadGrounded Outlet Box
mill being damaged,
Treadmill Power Cord
always use a surge
Grounding Pin
protector (not included) with your
Grounding Plug
Grounding Plug
treadmill.
Surge protectors are
sold at most hardware
stores and department
stores. Use only a ULlisted surge protector,
rated at 15 amps, with a
14-gauge cord of five
feet or less in length.
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
Grounding Pin
Grounded Outlet
2
Grounded Outlet Box
Adapter
Grounding Pin
Grounding Plug
Lug
Metal Screw
9
Surge Protector
H
N
O
A
F
F
G
B
C
J
I
E
K
F
D
L
Note: If there is a thin sheet of clear plastic
on the face of the console, remove it.
M
CAUTION:
Before operating the
console, read the following precautions.
FEATURES OF THE CONSOLE
The advanced console offers an impressive array of
features to make your workouts more effective. When
the console is in the manual mode, the speed and incline of the treadmill can be changed with a touch of a
button. As you exercise, the LED displays will provide
continuous exercise feedback.
¥ Do not stand on the walking belt when turning on the power or starting the walking belt.
¥ Always wear the clip (see M above) while
operating the treadmill. If the key is pulled
from the console, the walking belt will stop.
The console also offers eight preset workout programs:
three speed programs automatically control the speed
of the treadmill as they guide you through effective
workouts; three incline programs automatically control
the incline of the treadmill; and two pulse programs
automatically control the speed and the incline of the
treadmill to keep your heart rate within a predetermined
range during your workouts. You can even create custom workout programs and store them in the consoleÕs
memory for future use.
¥ The treadmill is capable of high speeds;
adjust the speed in small increments.
¥ The heart rate monitor is not a medical device. Various factors may affect the accuracy
of heart rate readings. The heart rate monitor
is intended only as an exercise aid 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 two pulse driven programs. If
you are taking medication regularly, consult
your physician to find whether the medication will affect your exercise heart rate.
To use the manual mode, see page 12; to use a speed
program or an incline program, see page 14; to use a
pulse program, see page 15; to create and use a custom
program, see pages 16 and 17.
¥ To reduce the risk of electric shock, keep the
console dry. Avoid spilling liquid on the
console and use only a sealable water bottle.
Note: The console can display speed and distance
in either miles or kilometers (see page 13). For simplicity, all instructions in this section refer to miles.
10
N. INCLINE ButtonsÑThese buttons control the incline
of the treadmill. Each time a button is pressed, the
incline will change by 0.5%. The incline range is
1.5% to 12%.
DIAGRAM OF THE CONSOLE
Refer to the drawing at the top of page 10.
O. INCLINE DisplayÑThis display shows the incline
level of the treadmill. The first indicator will light
when the incline is at 1.5%. The second indicator
will light when the incline is at 2% or 2.5%, the third
indicator will light when the incline is at 3% or 3.5%,
and so on.
A. ENTER ButtonÑThis button is used to enter age,
weight and maximum heart rate settings.
B. + and Ð ButtonsÑThese buttons are used to change
age, weight and maximum heart rate settings.
C. USER ButtonÑThis button is used to select user information. Up to three different users can store age,
weight and maximum heart rate settings.
HOW TO TURN ON THE POWER
D. QUICK SPEED ButtonsÑThese buttons allow you
to quickly select speed settings.
Make sure that the
on/off switch, located
on the front of the
treadmill, is in the on
position.
E. SPEED ButtonsÑThese buttons control the speed
of the walking belt. Each time a button is pressed,
the speed will change by 0.1 mph; if a button is held
down, the speed will change in increments of 0.5
mph. The speed range is 0.5 mph to 10 mph.
F. LED DisplaysÑThese displays provide continuous
feedback of calories and fat calories burned, distance, laps completed, elapsed time, speed and
pace. In addition, the PULSE display shows your
heart rate when the heart rate monitor is worn.
On
Next, make sure that the power cord is properly plugged
in (see page 9).
Step onto the foot rails of the
treadmill. Find the clip
attached to the key, and slide
the clip onto the waistband of
your clothing. Next, insert the
key into the console. After a
moment, various displays and indicators will light.
G. MANUAL/Program IndicatorsÑThese indicators
show when the manual mode is selected and when
a workout program is selected.
H. LED MatrixÑWhen the manual mode is selected,
this matrix shows your progress on an LED track.
When a workout program is selected, the matrix
shows upcoming incline or speed changes.
HOW TO ENTER USER INFORMATION
I. MODE ButtonÑThis button is used to select the
manual mode and workout programs.
Each time the power is turned
on, the USER 1 indicator will
begin to flash. The console
allows up to three different
users to enter their weight,
their age and a maximum
heart rate setting into the console.
J. START ButtonÑThis button starts the walking belt.
K. LEARN ButtonÑThis button is used to program
speed and incline settings for custom programs.
L. STOP ButtonÑThis button stops the walking belt.
When the button is pressed, the LED displays will
pause and the TIME display will flash. If the button is
held down for two seconds, the displays will be reset.
If you enter your weight into the console, the CALS/
FAT CALS display will be more accurate. If you want
to use a pulse program, you must enter your age and a
maximum heart rate setting.
M. Key with ClipÑThe key turns the console on and
off. The attached clip is designed to be worn on
your waistband. If the key is pulled from the console, the power will automatically turn off.
If you want to enter your weight, your age or a maximum
heart rate setting, follow the instructions on page 12.
11
1
the ENTER button. Note: When the key is removed from the console, the maximum heart rate
setting will be reset to 70%.
Press the USER button.
Press the USER button
to designate yourself as
user 1. The USER 1
indicator will light without
flashing. Note: To designate yourself as user 2 or
user 3, press the USER button repeatedly.
2
HOW TO USE THE MANUAL MODE
1
Enter your weight if desired.
See HOW TO TURN ON THE POWER on page 11.
Note: When you are familiar with the console,
you may go directly to step 4. While learning to
use the console, please read steps 2 and 3.
The current weight setting will be shown in the
CALS/FAT CALS display.
Press the + or Ð button to
enter your weight. Each
button press will change
the weight setting by 1 pound; if a button is held
down, the setting will change in increments of 5
pounds. When your weight is shown, press the
ENTER button. Note: Once your weight is entered,
it will be saved in memory, even when the power
cord is unplugged.
3
2
Enter your weight if desired.
If you have not entered your weight, see HOW TO
ENTER USER INFORMATION on page 11.
3
Select the MANUAL mode.
When the key is inserted,
the MANUAL mode will
automatically be selected.
If you have selected a
workout program, you
can select the MANUAL
mode again by pressing the MODE button repeatedly until the MANUAL indicator lights.
Enter your age if desired.
The current age setting
will be shown in the
PULSE display. Press
the + or Ð button to enter
your age. Each button
press will change the age
setting by 1 year; if a button is held down, the setting will change in increments of 5 years. When
your age is shown, press the ENTER button. Note:
Once your age is entered, it will be saved in memory, even when the power cord is unplugged.
4
Insert the key into the console.
4
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 1.0 mph. Hold
the handrails and carefully begin walking. As you exercise, change the
speed of the walking belt as desired by pressing
the SPEED buttons or the QUICK SPEED buttons. CAUTION: Change the speed in small increments to avoid sudden jumps in speed.
Enter a maximum heart rate setting if desired.
The current
heart rate setting will be
shown in the
LED matrix.
This setting is
a percentage
of your maximum possible
heart rate.
When a PULSE program is used, this is the highest level that your heart rate will reach during the
program. If desired, you can change the maximum
heart rate setting by pressing the + and Ð buttons.
Each button press will change the setting by 1 %;
if a button is held down, the setting will change in
increments of 5%. The setting can be from 70% to
85%. When the desired setting is shown, press
To stop the walking belt for a moment, press the
STOP button. The displays will pause and the
TIME display will begin to flash. To restart the
walking belt, press the START button or the
SPEED + button. Note: To stop the walking belt
and reset all displays, hold down the STOP button
for two seconds.
Note: When one of the SPEED buttons is pressed,
the SPEED/PACE display will show the selected
speed setting for seven seconds. The display will
then show the actual speed of the walking belt.
12
5
How to select miles per
hour or kilometers per
hour: Speed can be displayed in either miles per
hour (mph) or kilometers
per hour (kph). To check
the unit of measurement, first hold down the STOP
button while inserting the key into the console. The
SPEED/PACE display will show an ÒEÓ (for English
miles) or an ÒMÓ (for Metric kilometers). Press the
SPEED + button to change the unit of measurement. Remove and then reinsert the key.
Adjust the incline as desired.
To vary the intensity of
your workout, change the
incline of the treadmill as
desired by pressing the
INCLINE buttons Note:
After the INCLINE buttons are pressed, it may
take a moment for the
treadmill to reach the selected incline setting.
6
Follow your progress with the LED track and
the LED displays.
DISTANCE/LAPS
displayÑThis display
shows both the distance
that the walking belt has
moved and the number
of laps you have completed (one lap equals 1/4 mile). The display will alternate between one number and the other every
seven seconds.
The LED
TrackÑThe
LED track represents a distance of 1/4
mile. As you
exercise, the
indicators
around the
track will light
one at a time until you have completed 1/4 mile. A
new lap will then begin.
Note: If the speed is displayed in miles per hour,
the distance will be displayed in miles; if the speed
is displayed in kilometers per hour, the distance
will be displayed in kilometers.
TIME displayÑThis
display shows the total
time that the walking belt
has been moving. Note:
When a workout program is selected, this
display will show the time remaining in the program.
CALS/FAT CALS
displayÑThis display
shows the approximate
numbers of calories and
fat calories you have
burned (see FAT BURNING on page 24). Every seven seconds, the display
will change from one number to the other.
7
PULSE displayÑThis
display shows your heart
rate when the heart rate
monitor is worn. (See
HOW TO USE THE
HEART RATE MONITOR
on page 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, lower incline of the treadmill to itÕs lowest setting. The incline must be at itÕs lowest setting
when the treadmill is folded to the storage position or the treadmill will be damaged. Remove
the key from the console and put it in a secure
place. In addition, move the on/off switch to the off
position and unplug the power cord.
SPEED/PACE displayÑ
This display shows both
the speed of the walking
belt and your current
pace (pace is measured
in minutes per mile). The
display will alternate between one number and the
other every seven seconds. Note: Each time the
SPEED buttons are pressed, the display will show
the speed setting.
13
If you selected an incline program: The incline display will flash to
show the maximum incline level that the treadmill will reach during the
program. If you want to
change the maximum incline setting, press the
INCLINE buttons. The maximum incline setting
can be from 4% to 10%. Note: The incline range of
all incline programs is 3%. If the maximum incline
setting is 4%, the incline range of the program will
be 1% to 4%; if the maximum incline setting is
10%, the incline range will be 7% to 10%.
HOW TO USE THE SPEED PROGRAMS AND
THE INCLINE PROGRAMS
The three speed programs automatically control the
speed of the treadmill as they guide you through effective workouts; the three incline programs automatically
control the incline of the treadmill.
Follow the steps below to use a speed program or an
incline program.
1
Insert the key into the console.
See HOW TO TURN ON THE POWER on page 9.
2
5
Enter your weight if desired.
If you have not entered your weight, see HOW TO
ENTER USER INFORMATION on page 9.
3
Select the desired program.
When the key is inserted,
the MANUAL mode will
be selected. To select a
speed program or an incline program, press the
MODE button repeatedly
until the desired speed or incline program indicator
lights. The first thirteen settings of the program
you have selected will appear in the LED matrix (the
function of the LED matrix will be explained later).
4
Select a maximum speed or incline setting.
If you selected a speed
program: A number will
begin to flash in the
SPEED/PACE display.
This number is the maximum speed that the
walking belt will reach during the program. If you
want to change the maximum speed setting, press
the QUICK SPEED buttons. The maximum speed
setting can be from 4 mph to 10 mph. Note: The
speed range of all speed programs is 3 mph. If the
maximum speed setting is 4 mph, the speed range
of the program will be 1 mph to 4 mph; if the maximum speed setting is 10 mph, the speed range
will be 7 mph to 10 mph.
Press the START button or the SPEED + button
to start the program.
A moment after the button is pressed, the walking
belt will begin to move. (If an incline program is
selected, the treadmill will also adjust to the first
incline setting of the program, unless it is already
at the first setting.) Hold the handrails and carefully
begin walking.
Each program consists of twenty or thirty, oneminute periods. (The length of the program is
shown in the TIME display.) If a speed program is
selected, one speed setting is programmed for
each period; if an incline program is selected, one
incline setting is programmed for each period. The
speed or
incline settings
CURRENT PERIOD
will be shown
in the LED
matrix. The
speed or incline setting of
the first period
will be shown
in the flashing
CURRENT
PERIOD column. The settings of the next twelve periods will
be shown in the twelve columns to the right.
When only three seconds remain in the first period,
both the CURRENT PERIOD column and the column to the right will flash and three tones will
sound. All speed or incline settings will then move
one column to the left. The setting of the second
period will then be shown in the CURRENT PERIOD column and the treadmill will automatically
adjust to that setting.
14
If an incline program is selected, the speed of the
treadmill can be changed during the program with
the SPEED buttons or the QUICK SPEED buttons.
If a speed program is selected, the incline of the
treadmill can be changed with the INCLINE buttons.
The program will continue until the speed or incline
setting of the last period is shown in the CURRENT PERIOD column of the LED matrix and the
TIME display counts down to zero. The walking
belt will then slow to a stop.
If the program is too easy or too difficult, the intensity of the program can be adjusted. If a speed
program is selected, press the SPEED buttons or
the QUICK SPEED buttons to adjust the maximum
speed setting; if an incline program is selected,
press the INCLINE buttons to adjust the maximum
incline setting (see step 4 on page 14).
To stop the program for a moment, press the
STOP button. The displays will pause and the
TIME display will begin to flash. To restart the program, press the START button or the SPEED +
button. To end the program at any time, hold down
the STOP button for two seconds. The MANUAL
mode will then be selected.
6
HOW TO USE THE PULSE PROGRAMS
The two pulse programs automatically control the
speed and the incline of the treadmill to keep your heart
rate within a predetermined range during your workouts.
Follow the instructions below to use a pulse program.
1
See HOW TO TURN ON THE POWER on page 11.
2
3
Put on the heart rate monitor.
The heart rate monitor must be worn when a pulse
program is used. (See HOW TO USE THE HEART
RATE MONITOR on page 7.) Note: A pulse program can be started without a heart rate reading;
however, the speed and/or incline of the treadmill
will automatically decrease if your heart rate is not
detected during the program.
Follow your progress with the LED displays.
When you are finished exercising, remove the
key.
4
Make sure that the incline of the treadmill is at itÕs
lowest setting. The incline must be at itÕs lowest
setting when the treadmill is folded to the storage position or the treadmill will be damaged.
Remove the key from the console and put it in a
secure place. In addition, move the on/off switch to
the off position and unplug the power cord.
Enter your weight, your age, and a maximum
heart rate setting.
If you enter your weight into the console, the
CALS/FAT CALS display will be more accurate.
To use a pulse program, you must enter your
age and a maximum heart rate setting. If you
have not entered this information, see HOW TO
ENTER USER INFORMATION on page 11.
See step 6 on page 13.
7
Insert the key into the console.
Select the desired program.
When the key is inserted,
the MANUAL mode will
be selected. To select a
pulse program, press the
MODE button repeatedly
until one of the pulse
program indicators lights. The first thirteen settings
of the program you have selected will appear in the
LED matrix (the function of the LED matrix will be
explained later).
5
Press the START button or the SPEED + button
to start the program.
A moment after the button is pressed, the walking
belt will begin to move. Hold the handrails and
carefully begin walking.
15
Each pulse program consists of thirty, one-minute
periods. One heart rate setting is programmed for
each period. The heart rate settings will be shown
in the LED matrix. The heart
CURRENT PERIOD
rate setting of
the first period
will be shown
in the flashing
CURRENT
PERIOD
column. The
settings of the
next twelve
periods will be
shown in the twelve columns to the right.
7
Make sure that the incline of the treadmill is at itÕs
lowest setting. The incline must be at itÕs lowest
setting when the treadmill is folded to the storage position or the treadmill will be damaged.
Remove the key from the console and put it in a
secure place. In addition, move the on/off switch to
the off position and unplug the power cord.
HOW TO CREATE CUSTOM PROGRAMS
When only three seconds remain in the first period,
both the CURRENT PERIOD column and the
column to the right will flash and three tones will
sound. All heart rate settings will then move one
column to the left. The setting of the second period
will then be shown in the CURRENT PERIOD
column.
As the program progresses, the speed and/or
incline of the treadmill will change at any time to
keep your heart rate near the setting shown in the
CURRENT PERIOD column. The program will
continue until the heart rate setting of the last period is shown in the CURRENT PERIOD column
and the TIME display counts down to zero. The
walking belt will then slow to a stop.
The Custom 1 and Custom 2 programs are workout
programs that you create. The programs control both
the speed and the incline of the treadmill, and can be
up to 40 minutes long. The programs are stored in
memory and can be changed as many times as desired.
Follow the steps below to create a custom program.
1
Insert the key into the console.
See HOW TO TURN ON THE POWER on page 11.
2
Enter your weight if desired.
If you have not entered your weight, see HOW TO
ENTER USER INFORMATION on page 11.
If your heart rate is not detected during the program,
the letters ÒPLSÓ will flash in the PULSE display
and the speed and/or incline of the treadmill will
automatically decrease. (See HEART RATE
MONITOR TROUBLE-SHOOTING on page 7.)
While the program is in progress, minor adjustments can be made to the speed or incline of the
treadmill with the SPEED or INCLINE buttons.
However, if you increase the speed, the incline will
automatically decrease; if you decrease the speed,
the incline will increase. If you increase the incline,
the speed will decrease; if you decrease the incline,
the speed will increase. The console will always
attempt to keep your heart rate near the heart rate
setting shown in the CURRENT PERIOD column.
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.
6
When you are finished exercising, remove the
key.
Follow your progress with the LED displays.
See step 6 on page 13.
16
3
Select the Custom 1 or Custom 2 program.
When the key is inserted,
the MANUAL mode will
be selected. To select a
custom program, press
the MODE button
repeatedly until the
Custom 1 or Custom 2 program indicator lights.
4
Press the START button or the SPEED + button
to start the program.
A moment after the button is pressed, the walking
belt will begin to move. Hold the handrails and
carefully begin walking.
5
Press the LEARN button and program the
desired speed and incline settings.
When the LEARN button
is pressed, the LEARN
indictor will light. Speed
and incline settings can
be programmed only
when the indicator is lit.
Each program is divided into one-minute periods.
One speed setting and one incline setting can be
programmed for each period. The speed setting of
the first period
is shown in the
CURRENT PERIOD
flashing CURRENT PERIOD
column of the
LED matrix.
(The incline
settings are not
shown in the
matrix.) To
program speed
and incline
settings for the first period, simply adjust the speed
and incline of the treadmill to the desired levels
with the SPEED and INCLINE buttons. Every few
times the SPEED buttons are pressed, one additional indicator will light or darken in the CURRENT
PERIOD column.
When the first period is completed, three tones will
sound and the current speed and incline settings
will be stored in memory. All settings shown in the
LED matrix will then move one column to the left
and the speed setting of the second period will be
shown in the CURRENT PERIOD column. Program
speed and incline settings for the second period as
described above. Repeat this procedure until you
have programmed speed and incline settings for
as many periods as desired. Programs can have
up to forty periods.
Note: To stop the program for a moment, press the
STOP button. The displays will pause and the
TIME display will begin to flash. To restart the program, press the START or SPEED + button.
6
Hold down the STOP button for two seconds.
When you have programmed speed and incline
settings for as many one-minute periods as
desired, hold down the STOP button for two seconds. The speed and incline settings that you have
programmed and the length of the program will be
stored in memory. To use the program again, see
HOW TO USE CUSTOM PROGRAMS at the right.
7
When the program is completed, remove the key.
Make sure that the incline of the treadmill is at itÕs
lowest setting. The incline must be at itÕs lowest
setting when the treadmill is folded to the storage position or the treadmill will be damaged.
Remove the key from the console and put it in a
secure place. In addition, move the on/off switch to
the off position and unplug the power cord.
17
HOW TO USE THE CUSTOM PROGRAMS
1
Insert the key into the console.
See HOW TO TURN ON THE POWER on page 11.
2
Enter your weight if desired.
If you have not entered your weight, see HOW TO
ENTER USER INFORMATION on page 11.
3
Select the Custom 1 or Custom 2 program.
When the key is inserted, the MANUAL
mode will be selected.
To select a custom program, press the MODE
button repeatedly until
the Custom 1 or Custom 2 program indicator lights.
4
Press the START button or the SPEED + button
to start the program.
A moment after the button is pressed, the walking
belt will begin to move. Hold the handrails and
carefully begin walking.
Each program is divided into one-minute periods.
One speed setting and one incline setting are programmed for
each period.
CURRENT PERIOD
The speed
setting of the
first period is
shown in the
flashing CURRENT PERIOD column
of the LED
matrix. (The
incline
settings are not shown in the matrix.)
When only three seconds remain in the first period,
both the CURRENT PERIOD column and the column to the right will flash and three tones will
sound. All speed and incline settings will then
move one column to the left. The speed setting of
the second period will then be shown in the CURRENT PERIOD column and the speed and incline
of the treadmill will adjust to the second settings
that you programmed previously.
The program will continue until the speed setting of
the last period is shown in the CURRENT PERIOD
column of the LED matrix and the TIME display
counts down to zero. The walking belt will then
slow to a stop.
During the program, the speed and incline settings
of the current period can be adjusted with the
SPEED and INCLINE buttons. Adjustments will not
be stored in memory. To reprogram speed and incline settings, press the LEARN button. The
LEARN indicator will light. Speed and incline settings can be reprogrammed only when the indicator is lit. Next, adjust the speed and incline of
the treadmill with the SPEED and INCLINE buttons.
When the current period of the program is completed, the new speed and incline settings will be
stored in memory. When you have reprogrammed
speed and incline settings for as many periods as
desired, press the LEARN button again.
To stop the program for a moment, press the
STOP button. The displays will pause and the
TIME display will begin to flash. To restart the program, press the START button or the SPEED +
button. To end the program at any time, hold down
the STOP button for two seconds. The MANUAL
mode will then be selected.
5
Follow your progress with the LED displays.
THE INFORMATION MODE
The console features an information mode that keeps
track of the total time and distance accumulated on the
treadmill. The information mode also allows you to
switch the console from miles to kilometers.
To select the information mode, hold down the STOP
button while inserting the key into the console. When the
information mode is selected, the following information
will be shown:
The SPEED/PACE display
will show an ÒEÓ (for English
miles) or an ÒMÓ (for Metric
kilometers). The unit of measurement can be changed by
pressing the SPEED + button.
The TIME display will show
the total number of hours
that the treadmill has been
used.
The DISTANCE/LAPS display will show the total number of miles that the walking
belt has moved.
Refer to step 6 on page 13.
To exit this mode, remove the key from the console.
6
When the program is completed, remove the key.
Make sure that the incline of the treadmill is at itÕs
lowest setting. The incline must be at itÕs lowest
setting when the treadmill is folded to the storage position or the treadmill will be damaged.
Remove the key from the console and put it in a
secure place. In addition, move the on/off switch to
the off position and unplug the power cord.
18
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL FOR STORAGE
1
Before folding the treadmill, adjust the incline to the
lowest position. If this is not done, the treadmill may be
permanently damaged. Next, unplug the power cord.
CAUTION: You must be able to safely lift 45 pounds (20
kg) in order to raise, lower, or move the treadmill.
1. Hold the treadmill with your hands in the locations shown
at the right. CAUTION: To decrease the possibility of injury, bend your legs and keep your back straight. As
you raise the treadmill, make sure to lift with your legs
rather than your back. Raise the treadmill about halfway
to the vertical position.
2. Move your right hand to the position shown and hold the
treadmill firmly. Using your left hand, slide the storage
knob to the right and hold it. Raise the treadmill until the
locking pin is aligned with the hole in the left handrail.
Slowly release the storage knob so that the locking pin
slides into the left handrail. Make sure that the locking
pin is inserted into the left handrail.
2
Open
Locking
Pin
Storage
Knob
To protect the floor or carpet from damage, place a
mat under the treadmill. Keep the treadmill out of
direct sunlight. Do not leave the treadmill in the storage position in temperatures above 85¡ Fahrenheit.
HOW TO MOVE THE TREADMILL
Closed
Handrail
3
Before moving the treadmill, convert the treadmill to the storage position as described above. Make sure that the locking pin is inserted into the left handrail.
Book Holder
1. Hold the handrails as shown and place one foot against
the hood only in the location shown. Do not hold or
push on the book holder or it may be damaged.
2. Tilt the treadmill back until it rolls freely on the wheels.
Carefully move the treadmill to the desired location. Never
move the treadmill without tipping it back. To reduce
the risk of injury, use extreme caution while moving
the treadmill. Do not attempt to move the treadmill
over an uneven surface.
3. Place one foot on the base and carefully lower the treadmill until it is resting in the storage position.
Hood
Base
HOW TO LOWER THE TREADMILL FOR USE
1. Refer to drawing 2 above. Hold the upper end of the treadmill with your right hand as shown. Using your left
hand, slide the storage knob to the right. Pivot the treadmill down until the frame is past the left handrail.
2. Refer to drawing 1 above. Hold the treadmill firmly with both hands and lower the treadmill to the floor.
CAUTION: To decrease the possibility of injury, bend your legs and keep your back straight.
19
TROUBLE-SHOOTING
Most treadmill problems can be solved by following the steps below. Find the symptom that applies, and
follow the steps listed. If further assistance is needed, please call our Customer Service Department tollfree at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays).
PROBLEM: The power does not turn on
SOLUTION: a. Make sure that the power cord is plugged into a surge protector, and that the surge protector is
plugged into a properly grounded outlet. (See HOW TO PLUG IN THE POWER CORD on page
9.) Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or
less in length.
b. After the power cord has been plugged in, make sure that the key is inserted into the console as
far as it will go.
c. Check the circuit breaker located on the treadmill
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
Tripped
d. Check the on/off switch located on the treadmill
near the power cord. The switch must be in the on
position.
Reset
d
On
Position
PROBLEM: The power turns off during use
SOLUTION: a. Check the circuit breaker located on the treadmill frame near the power cord (see 1. 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.
c. Remove the key from the console. Reinsert the key into the console as far as it will go.
d. Make sure that the on/off switch is in the on position.
e. If the treadmill still will not run, please call our Customer Service Department, toll-free.
PROBLEM: The walking belt slows when walked on
SOLUTION: a. Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less.
b. If the walking belt is overtightened, treadmill performance may decrease and the walking belt may be
damaged. Remove the key and UNPLUG THE
POWER CORD. Using the allen wrench, turn both
rear roller adjustment bolts counterclockwise, 1/4 of a
turn. When the walking belt is properly tightened, you
should be able to lift each side of the walking belt 3 to
4 inches off the walking platform. Be careful to keep
the walking belt centered. Plug in the power cord, insert the key and run the treadmill for a few minutes.
Repeat until the walking belt is properly tightened.
b
3ÓÐ4Ó
Rear Roller Adjustment Bolts
c. If the walking belt still slows when walked on, please call our Customer Service Department, toll-free.
20
PROBLEM: The walking belt is off-center
SOLUTION: a. If the walking belt has shifted to the left, first remove
the key and UNPLUG THE POWER CORD. Using
the allen wrench, turn the left rear roller adjustment
bolt clockwise, and the right bolt counterclockwise,
1/4 of a turn each. Be careful not to overtighten the
walking belt. Plug in the power cord, insert the key
and run the treadmill for a few minutes. Repeat until
the walking belt is centered.
b. If the walking belt has shifted to the right, first remove
the key and UNPLUG THE POWER CORD. Using
the allen wrench, turn the left rear roller adjustment
bolt counterclockwise, and the right bolt clockwise,
1/4 of a turn each. Be careful not to overtighten the
walking belt. Plug in the power cord, insert the key
and run the treadmill for a few minutes. Repeat until
the walking belt is centered.
a
b
PROBLEM: The walking belt slips when walked on
SOLUTION: a. If the walking belt slips when walked on, first remove
the key and UNPLUG THE POWER CORD. Using
the allen wrench, turn both rear roller adjustment
bolts clockwise, 1/4 of a turn. When the walking belt
is correctly tightened, you should be able to lift each
side of the walking belt 3 to 4 inches off the walking
platform. Be careful to keep the walking belt centered.
Plug in the power cord, insert the key and carefully
walk on the treadmill for a few minutes. Repeat until
the walking belt is properly tightened.
a
PROBLEM: The heart rate monitor does not function properly
a. If the heart rate monitor does not function properly, refer to HEART RATE MONITOR TROUBLESHOOTING on page 7.
b. If the heart rate monitor still does not function properly, the battery
should be changed. 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 ÒopenÓ position. Remove
the cover.
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. Replace the
battery cover and turn it to the closed position.
CR2032
Battery
Rubber
Gasket
21
REEBOK UNIVERSITY
WALKING AND REDUCED RISK FOR CARDIOVASCULAR DISEASE
Reebok University was launched in 1993 to fulfill a
vision to establish a Òuniversity without wallsÓ that
develops quality, researched, state-of-the-art fitness
programming for the fitness industry throughout the
world.
Several studies have found that regular walking at any
speed can increase HDL-C cholesterol (a high-density
lipoprotein which removes excess cholesterol from the
body) and can lower concentrations of blood triglycerides (a storage form of fat), thus reducing the risk for
cardiovascular disease.
Working with the worldÕs best professionals, Reebok
University has created a host of original programs,
such as Step Reebok¨, Walk ReebokSM, Slide ReebokSM
and Reebok City JamSM. The industry has adopted
Reebok programming as the ÒgoldÓ standard. Our
guidelines and terminology are used by fitness professionals and participants around the world, and our
exceptional programming has been approved in the
United States by AFAA and ACE for continuing education credits.
Duncan and his colleagues3 concluded that exercise
does not have to be vigorous to reduce cardiovascular
risk factors. In other words, people who choose to
stroll rather than walk briskly can reduce their risk for
cardiovascular disease.
After studying the physical activity patterns of 17,000
Harvard alumni over a 20-year period, Paffenbarger
and his colleagues4 concluded that walking as little as
five city blocks per day can reduce the risk of cardiovascular disease, and walking 2 miles per day can
reduce the risk of a heart attack by 28% or more.
Therefore, while walking at a fast pace will improve
aerobic fitness, walking at any speed (slow or fast) can
reduce a person's risk for heart disease.
WALKING AND CARDIORESPIRATORY
ENDURANCE
Scientific studies confirm that
walking at a moderate to brisk
pace can enhance aerobic fitness. Rippe and
his colleagues1 found
that of 500 subjects
tested, 67% of the men
and 90% of the women
were able to reach their
target heart rates by
walking 4 to 4.5 miles
per hour.
WALKING AND WEIGHT REDUCTION
Walking is an excellent activity for burning calories.
The steeper the incline and/or the faster the speed, the
more calories are burned. For example, a 150-pound
person walking at 3.5 miles per hour on flat ground will
burn about 300 calories per hour. This same person
will burn 400 calories per hour on a gentle 4% incline
and 500 calories per hour on a steeper 10% incline. If
this person speeds the pace up to 4 miles per hour on
level ground, 350 calories will be burned in one hour.5
Pollock and his colleagues2 found that middle-aged
men who walked at a pace of 3.5 to 4.5 miles per hour
for 40 minutes four times per week had the same cardiovascular improvements as men the same age who
jogged for 30 minutes three times per week. Although
the intensity of exercise was lower for the walkers than
the runners, the increased duration and frequency of
walking provided the walkers with similar aerobic benefits as the runners.
It should be noted that participants who do not wish to
walk at faster speeds can burn a comparable number
of calories by walking for longer periods of time.
WALKING AND BONE DENSITY
Osteoporosis is a major health problem in the United
States, affecting an estimated 15 to 30 million people.
An age-related disorder, osteoporosis reduces the
density of bones. This disease can be life-threatening
since many older people die as a result of complications suffered from broken bones. Adequate calcium in
the diet and weight-bearing exercises seem to reduce
the risk of osteoporosis.
On the basis of current research, it seems clear that
walking at a moderate to brisk pace can be an excellent aerobic activity.
22
Several studies have reported that regular walking at
moderate to brisk speeds appears to increase bone
density. Specifically, Fradin and his colleagues6 found
that 70-year-old subjects who walked at least 30 minutes per day had higher bone mineral content than
subjects who walked less than 30 minutes per day.
Jones and his colleagues7 reported that sedentary
women (aged 30 to 61 years old) who began a regular
walking program and continued for one year increased
their bone density.
During a 24-week study, not one of 59 participants
who walked five days a week at speeds between 3 and
5 miles per hour sustained a walking-related injury that
necessitated consulting with a physician. Carroll and
his colleagues10 reported that 14% of the elderly subjects participating in a walking study suffered trainingrelated orthopedic injuries, mostly to the lower leg and
foot. The majority of injuries occurred in the group assigned to "fast walking."
It is important to note that all forms of exercise have
some degree of risk associated with the activity.
Generally, the less mechanical stress on the musculoskeletal system, the less risk of becoming injured.
Because of the low-impact nature of walking, the incidence of injury appears to be low when compared to
other high-impact activities.
Since walking can be comfortably performed by people
of any age, walking appears to be practical and effective in reducing a person's risk for developing osteoporosis.
WALKING AND STRESS REDUCTION
There are many stressors in today's society, including
economic concerns, work-related pressures and the
need to balance career goals with home responsibilities. People who are unable to cope with these types
of stressors are often tense and anxious, and may
even become physically or psychologically ill.
REFERENCES
1. Rippe, J., Ross, J., et. al. ÒCardiovascular effects of walking.Ó
(Abstract), Proceedings of the Second International Conference
on Physical Activity, Aging and Sports, July, 1985, p. 47.
2. Pollock, M., Miller, H. Jr., et. al. ÒEffects of walking on body composition and cardiovascular function of middle-aged men.Ó
Journal of Applied Physiology, 1971, 30:126Ð130.
3. Duncan, J., Gordon, N., et. al. ÒWomen walking for health and fitness. How much is enough?Ó Journal of the American Medical
Association, 1991, 266(23):3295Ð9.
4. Paffenbarger, R., Hyde, R., et.al. ÒPhysical activity, all-cause
mortality and longevity of college alumni.Ó New England Journal
of Medicine, 1986, 314:605Ð613.
5. ÒBetter walking workouts.Ó University of California at Berkeley
Wellness Letter, 1992, 8(12):4Ð5.
6. Fradin, K. Grimby, G., et. al. ÒWalking habits and health-related
factors in a 70-year-old population,Ó Gerontology, 1991,
37(5):281Ð8.
7. Jones, P., Hardman, A., et. al. ÒInfluence of brisk walking on the
broadband ultrasonic attenuation of the calcaneus in previously
sedentary women aged 30Ð61 years.Ó Calcified Tissue
International, 1991, 49(2):112Ð5.
8. Blair, S., Collingwood, T., et. al. ÒHealth Promotion for Educators:
Impact on Health Behaviors, Satisfaction, and General WellBeing,Ó American Journal of Public Health, 1984, 74:147Ð49.
9. Cramer, S., Nieman D., et. al. ÒThe effects of moderate exercise
training on psychological well-being and mood state in women.Ó
Journal of Psychosomatic Research, 1991, 35(4Ð5):437Ð49.
10. Carroll, J., Pollack, M., et. al. ÒIncidence of injury during moderate and high intensity walking in the elderly.Ó Journal of
Gerontology, 1992, 47(3):M61Ð6.
Researchers have found that exercise is one way to
help people reduce stress. For example, subjects who
engaged in a regular aerobic conditioning program and
who altered their diets experienced significant gains in
self-concept, feelings of well-being and reduced
depression.8
Cramer and his colleagues9 specifically examined the
effect of brisk walking on mildly obese sedentary
women and found that walking improved general psychological well-being. Walking therefore appears to be
an effective tool for improving psychological well-being.
WALKING AND INJURIES
Walking is often associated with a low injury rate.
Walking is considered to be a "low impact" activity because one foot remains in contact with the ground at
all times. Walking at speeds of 3 miles per hour produces vertical impact forces that are around 1.25 times
body weight, whereas running at 7 miles per hour increases vertical impact forces to more than 2.5 times
body weight.
23
EXERCISE GUIDELINES
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
begin to use stored fat calories for energy. If your goal
is to burn fat, adjust the speed or incline of the treadmill until your heart rate is near the lowest number in
your training zone.
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 heart rate monitor is not a medical device. Various factors, including the user's
movement, may affect the accuracy of heart
rate readings. The heart rate monitor is intended only as an exercise aid in determining
heart rate trends in general.
For maximum fat burning, adjust the speed or incline
of the treadmill until your heart rate is near the middle
number in your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó 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 or incline of the treadmill until your heart
rate is near the highest number in your training zone.
The following guidelines will help you to plan your exercise program. RememberÑthese are general guidelines only. For more detailed exercise information, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
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.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A Warm-upÑStart 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.
Training Zone ExerciseÑAfter warming up, increase
the intensity of your exercise until your heart rate is in
your training zone for 20 to 60 minutes. (During the
first few weeks of your exercise program, do not keep
your heart rate in your training zone for longer than 20
minutes.) Breathe regularly and deeply as you exerciseÑnever hold your breath.
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 Òtraining zone.Ó The lower two numbers are recommended
heart rates for fat burning; the higher number is the
recommended heart rate for aerobic exercise.
A Cool-downÑFinish 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
You can measure your heart rate using the heart rate
monitor. If your heart rate is too high or too low, adjust
the speed or incline of the treadmill accordingly.
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.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
24
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretchÑnever 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.
1
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.
2
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.
3
4
4. Quadriceps Stretch
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.
25
5
PART LISTÑMODEL NO. RBTL15980
R1198A
To locate the parts listed below, refer to the EXPLODED DRAWING attached in the center of this manual.
Key No. Qty.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
2
1
1
1
2
1
8
2
2
8
4
4
1
1
1
1
1
1
1
1
1
2
3
1
1
1
1
1
1
1
1
2
4
4
12
1
1
1
1
1
29
2
2
1
1
1
2
6
1
1
Description
Key No. Qty.
Foot Rail
Front Roller Nut
Front Left Endcap
Key/Clip
Frame Pivot Spacer
Front Roller/Pulley
Platform Screw
Belt Guide
Caution Decal
Isolator Spacer Screw
Isolator
Isolator Spacer
Walking Belt
Walking Platform
Storage Knob Screw
Storage Knob Shaft
Storage Pin
Spring Clip
Spring Clip Screw
Storage Knob
Frame
Rear Roller Adj. Screw
Roller Adj. Washer
Right Rear Endcap
8Ó Cable Tie
4Ó Cable Tie
Releasable Wire Tie
Wire Tie Screw
Tie Clamp
Belly Pan
Latch Decal
Rear Wheel
Platform Screw (Front)
Rear Wheel Bolt/Frame Bolt
Belly Pan Fastener
Front Right Endcap
Ground Screw
Ground Wire
Upright/Base
Left Foam Grip
Screw
Left Pulse Pad
Right Pulse Pad
Console Base (top)
Motor Belt (bottom)
Console Base
Motor Tension Bolt
Small Screw
Small Bolt
Star Washer
51
52
53
54
55
56
57
58*
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
26
1
1
1
4
1
1
2
1
1
1
4
1
1
37
1
4
2
1
1
1
1
2
1
1
4
4
5
2
1
1
1
1
1
1
1
1
1
1
2
2
4
4
2
1
1
6
2
2
4
1
Description
Optic Switch
Small Nut
Right Foam Grip
Motor Nut
Pulley/Flywheel/Fan
Motor
Upright Grommet
Motor/Pulley/Flywheel/Fan
Optic Disc
Sensor Wire
Hood Fastener
Motor Hood
Controller
Electronics Screw
Power Supply
Plastic Stand-Off
Hood Bracket
Electronics Plate
Hood Support
Motor Adj. Bolt
Lift Frame
Small Hood Bracket
Chest Strap
Motor Isolator Plate
Motor Bolt
Motor Isolator
Incline Motor Nut
Incline Motor Bolt
Front Roller Adj. Bolt
Allen Wrench
Reed Switch
Incline Motor
Front Belly Pan
Power Cord
On/Off Switch
Circuit Breaker
Power Cord Grommet
Incline Motor Shield
Front Wheel Bolt
Front Wheel
Bumper Screw
Bumper
Grommet
Wire Harness
Shock
Wheel Nut
Upright Cap
Upright Endcap
Upright Endcap Screw
Left Rear Endcap
Key No. Qty.
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
2
2
1
2
1
1
1
1
4
1
8
1
1
1
1
1
1
1
Description
Key No. Qty.
Nylon Washer
Incline Spacer
Console
Motor Tension Washer
Motor Star Washer
Motor Pivot Bolt
Sensor Unit
Motor Bracket
Motor Tension Nut
Motor Adj. Nut
Console Screw
Optic Switch Bracket
Reading Rack
8Ó Wire Harness
Rear Roller
Front Belly Pan
Sensor Foam
Pulse Receiver
119
120
#
#
#
#
#
#
#
#
#
#
1
2
1
1
1
1
1
1
1
1
1
1
Description
Receiver Bracket
Wheel Sleeve
8Ó Blue Wire, 2 F
8Ó Blue Wire, M/F
14Ó White Wire, 2 F
8Ó White Wire, M/F
8Ó Red Wire, M/F
9Ó Wire M/F
4Ó Black Wire , 2 F
8Ó Green Wire, F/Ring
20Ó Wire Harness
User's Manual
* Includes all parts shown in the box
# These parts are not illustrated
Specifications are subject to change without notice
HOW TO ORDER REPLACEMENT PARTS
To order replacement parts, call our Customer Service Department toll-free at 1-800-999-3756, Monday through
Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give
the following information:
¥ The MODEL NUMBER of the product (RBTL15980)
¥ The NAME of the product (REEBOK¨ ACD3 treadmill)
¥ The SERIAL NUMBER of the product (see the front cover of this manual)
¥ The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST on pages 26 and 27 and the
EXPLODED DRAWING attached in the center of the manual).
27
29
28
27
22
23
100
41
25
26
41
22
23
34
16
24
7
10
15
21
20
35
41
19
18
17
1
31
11
12
41
30
35
14
12
10
41
96
115
33
64
7
11
3
32
8
35
37
38
34
35
33
9
34
33
13
EXPLODED DRAWINGÑMODEL NO. RBTL15980
5
6
41
35
33
10
11
12
R1198A
1
8
64
5
9
34
41
10
11
41
12
36
107
4
40
73
118
117
99
119
114
39
98
103
99
92
91
120
89
111
90
42
99
102
111
98
41
57
53
101
96
94
92
91
111
43
99
57
113
95
94
80
92
91
96
41
44
77
74
70
109
72
54
56
120
64
88
90
89
76
76
71
47
104
55
111
43
108
41
64
46
41
42
92
91 102
111
45
112
77
82
77
75
75
106
48
78
2
79
59
58*
78
23
52
77
81
77
110
54
51
50
49
105
47
104
EXPLODED DRAWINGÑMODEL NO. RBTL15980
72
93
116
69
64
64
67
60
61
R1198A
64
64
68
64
63
101
64
64
67
66
65
62
116
61
83
61
85 86
84
64
87
61
LIMITED WARRANTY
WHAT IS COVEREDÑThe entire REEBOK¨ ACD3 (ÒProductÓ) is warranted to be free of all defects in material and workmanship.
WHO IS COVEREDÑThe original purchaser or any person receiving the Product as a gift from the original purchaser.
HOW LONG IS IT COVEREDÑICON Health & Fitness, Inc. (ÒICONÓ), warrants the hood, covers, belly pan, and decals for
six months after the date of purchase. The motor is covered for three years after the date of purchase. The belt and deck
are covered for two years after the date of purchase. All mechanical components are covered for two years after the date of
purchase. All electrical components are covered for two years after the date of purchase. Labor is covered for one year.
WHAT WE DO TO CORRECT COVERED DEFECTSÑWe will ship to you, without charge, any replacement part or component, providing the repairs are authorized by ICON first and are performed by an ICON trained and authorized service
provider, or, at our option, we will replace the Product.
WHAT IS NOT COVEREDÑAny failures or damage caused by unauthorized service, misuse, accident, negligence, improper assembly or installation, alterations, modifications without our written authorization or by failure on your part to use,
operate, and maintain as set out in your UserÕs Manual (ÒManualÓ).
WHAT YOU MUST DOÑAlways retain proof of purchase, such as your bill of sale; store, operate, and maintain the
Product as specified in the Manual; notify our Customer Service Department of any defect within 10 days after discovery of
the defect; as instructed, return any defected part for replacement or, if necessary, the entire product, for repair.
USERÕS MANUALÑIt is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product. Remember to
do the periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfaction.
HOW TO GET PARTS AND SERVICEÑSimply call our Customer Service Department at 1-800-999-3756 and tell them
your name and address and the serial number of your Product. They will tell you how to get a part replaced, or if necessary,
arrange for service where your Product is located or advise you how to ship the Product for service. Before shipping, always obtain a Return Authorization Number (RA No.) from our Customer Service Department; securely pack your Product
(save the original shipping carton if possible); put the RA No. on the outside of the carton and insure the product. Include a
letter explaining the product or problem and a copy of your proof of purchase if you believe the service is covered by warranty.
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in connection with the use
or performance of the product or damages with respect to any economic loss, loss of property, loss of revenues or profits,
loss of enjoyment or use, costs of removal, installation or other consequential damages of whatsoever nature. Some states
do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not
apply to you.
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or
fitness for a particular purpose is limited in its scope and duration to the terms set forth herein. Some states do not allow
limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to you.
No one is authorized to change, modify or extend the terms of this limited warranty.
This warranty gives you specific legal rights and you may have other rights which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
REEBOK and the Vector Logo
are registered trademarks and service marks of Reebok. This product is
manufactured and distributed under license from Reebok International.
Part No. 148067 H03873-C R1198A
Printed in USA © 1998 ICON Health & Fitness, Inc.
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