Pro-Form | 480 CX | User`s manual | Pro-Form 480 CX User`s manual

Model No. PETL40906.0
Serial No.
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,
please call:
08457 089 009
or write:
ICON Health & Fitness, Ltd.
Customer Service Department
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK
email: csuk@iconeurope.com
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
USER'S MANUAL
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6
OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
PROFORM 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.
12. 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 TROUBLESHOOTING on page 26 if the treadmill is
not working properly.)
1. It is the responsibility of the owner to ensure
that all users of this treadmill are adequately
informed of all warnings and precautions.
2. Use the treadmill only as described.
3. Place the treadmill on a level surface, with at
least 2.5 m (8 ft.) of clearance behind it and
0.5 m (2 ft.) on each side. Do not place the
treadmill on a surface that blocks any air
openings. To protect the floor or carpet from
damage, place a mat under the treadmill.
13. Read, understand, and test the emergency
stop procedure before using the treadmill (see
HOW TO TURN ON THE POWER on page 13).
14. 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.
15. 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.
16. The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.
6. Keep children under the age of 12 and pets
away from the treadmill at all times.
7. The treadmill should be used only by persons
weighing 136 kg (300 lbs.) or less.
17. Never leave the treadmill unattended while it
is running. Always remove the key and unplug
the power cord when the treadmill is not in
use.
8. Never allow more than one person on the
treadmill at a time.
9. Wear appropriate exercise clothes when
using the treadmill. Do not wear loose clothes
that could become caught in the treadmill.
Athletic support clothes are recommended for
both men and women. Always wear athletic
shoes; never use the treadmill with bare feet,
wearing only stockings, or in sandals.
18. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. (See
ASSEMBLY on page 6, and HOW TO FOLD
AND MOVE THE TREADMILL on page 24.)
You must be able to safely lift 20 kg (45 lbs.) to
raise, lower, or move the treadmill.
19. When folding or moving the treadmill, make
sure that the storage latch is fully engaged.
10. When connecting the power cord (see page
11), plug the power cord into an earthed circuit. No other appliance should be on the
same circuit. When replacing the fuse, an
ASTA approved BS1362 type should be fitted
to the fuse carrier. A 13 amp fuse should be
used.
20. When using iFIT.com programs, an electronic
“chirping” sound will alert you when the
speed and/or incline of the treadmill is about
to change. Always listen for the “chirp” and
be prepared for speed and/or incline changes.
In some instances, the speed and/or incline
may change before the personal trainer describes the change.
11. Keep the power cord away from heated surfaces.
3
21. When using iFIT.com programs, you can
manually override the speed and incline settings by pressing the speed and incline buttons. However, when the next “chirp” is
heard, the speed and/or incline will change
to the next settings of the CD or video program.
24. Never insert any object into any opening.
25.
cord immediately after use, before cleaning
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.
22. Always remove iFIT.com CDs and videos
from your CD player or VCR and disconnect
your MP3 player when you are not using
them.
23. Inspect and properly tighten all parts of the
treadmill regularly.
DANGER: Always unplug the power
26. This treadmill is intended for in-home use
only. Do not use this 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 decals shown at the right have been placed on the treadmill. If a decal is missing, or if it is illegible, call the telephone number on the front cover of this manual
and order a free replacement decal. Apply the decal in the location shown. Note:
The decals are not shown at actual size.
4
BEFORE YOU BEGIN
Thank you for selecting the new PROFORM® 480 CX
treadmill. The 480 CX treadmill combines advanced
technology with innovative design to help you get the
most from your exercise in the convenience of your
home. And when you’re not exercising, the 480 CX
treadmill can be folded up, requiring less than half the
floor space of other treadmills.
ing this manual, please 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 PETL40906.0
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 questions after read-
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Accessory Tray
Console
Handgrip Pulse Sensor
Key/Clip
Handrail
Storage Latch
Circuit Breaker
On/Off Switch
Walking Belt
Foot Rail
Cushioned Walking Platform
for maximum exercise comfort
BACK
RIGHT SIDE
Rear Roller
Adjustment Bolts
5
Handrail Bolt (20)–4
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. Note: The underside of the 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
Latch Screw
is lubricant on top of the walking belt, wipe off the lubricant
with a soft cloth and a mild, non-abrasive cleaner.
(XXX)–2
Assembly requires the included hex keys,
3/4”rubber
Tek Screw
(58)–8
own
mallet
.
your own phillips screwdriver
Extension Leg Bolt (64)–4
, and your
For help identifying the assembly hardware, see the drawings below. The number in parentheses below each
drawing is the key number of the part, from the PART LIST on pages 30 and 31. The number following the parentheses is the quantity needed for assembly. Note: If a part is not in the parts bag, check to see if it has been
pre-assembled. To avoid damaging plastic parts, do not use power tools for assembly.
1” Tek Screw
(22)–4
Screw (3)–11
Sliver Ground
Screw (33)–1
1/4
Star Washer (8)–8
Handrail Bolt/ Extension Leg Bolt (64)–8
H
W
1. Make sure that the power cord is unplugged.
1
With the help of a second person, carefully tip
the treadmill onto its left side as shown. Partially
fold the Frame (58) so the treadmill is more stable. Do not fully fold the treadmill until it is
completely assembled.
77
89
Insert an Extension Leg (89) into the base of the
Upright (84) as shown. Note: Be careful not to
pinch the Upright Wire Harness (77) in the
base of the Upright. To fully insert the
Extension Leg, it may be necessary to tap on it
with a mallet. Next, insert two Extension Leg
Bolts (64) with Star Washers (8) into the bottom
of the Extension Leg, and firmly tighten the
Extension Leg Bolts.
8
64
58
6
2. With the help of a second person, carefully tip
the treadmill onto its right. Partially fold the
Frame (58) so the treadmill is more stable. Do
not fully fold the treadmill until it is completely assembled.
2
89
Insert the other Extension Leg (89) into the base
of the Uprights (84) as shown. Next, insert two
Extension Leg Bolts (64) into the bottom of the
Extension Leg, and firmly tighten the Extension
Leg Bolts.
8
64
58
.
3. Attach four Base Pads (82) to the base of the
Uprights (84) with four 1” Tek Screws (22).
3
82
With the help of a second person, carefully raise
the treadmill so that all four Base Pads (82) are
on the floor and the Upright (84) is in a vertical
position.
84
82
22
22
84
22
82
4. Have a second person hold the Handrail (20)
near the Uprights (84). Insert the Upright Wire
Harness (77) into the hole in the bottom of the
Handrail and out of the top as shown.
82
4
64
8
Next, set the Handrail (20) on the Uprights (84).
Do not let the Upright Wire Harness (77) fall
into the right Upright.
20
64
8
Attach the Handrail (20) with four Handrail Bolts
(64) and four Star Washers (8); start all four
Handrail Bolts and then firmly tighten them.
77
84
84
7
5. While a second person holds the console assembly near the Handrail (20), attach the ground
wire to the indicated hole in the Handrail with a
Ground Screw (33).
5
Ground
Wire
33
Hole
20
Console
Assembly
6. While the second person continues to hold the
console assembly, locate the wire harness underneath the console assembly.
6
Connect the wire harness from the console assembly to the Upright Wire Harness (77). Make
sure to connect the connectors properly (see
the inset drawing). The connectors should
slide together easily and snap into place. If
the connectors do not slide together easily and
snap into place, turn one connector and then try
again. IF THE CONNECTORS ARE NOT CONNECTED PROPERLY, THE CONSOLE MAY
BE DAMAGED WHEN THE POWER IS
TURNED ON. Then, insert the connectors downward into the Handrail (20).
77
Wire
Console
Assembly
77
20
7. Set the console assembly on the Handrail (20).
Be careful to avoid pinching any of the wires.
Make sure that the ground wire (see step 5)
and the wire harness from the console assembly (see step 6) are in the indicated channel.
7
Console Assembly
Channel
Hand tighten five Screws (3) into the Handrail
(20) and the console assembly. Start all five
Screws, but do not tighten them yet. Do not
put Screws into the two indicated holes.
20
3
3
No Screws
8
3
8. Hand tighten four additional Screws (3) into the
Handrail (20) and the console assembly. Then,
tighten all nine Screws used in step 7 and
this step; do not overtighten the Screws.
8
Console Assembly
Plug in the power cord as described on page 11,
and turn on the power as described on page 13.
Note: The treadmill may automatically rise to the
maximum incline level and then return to the
minimum level.
9. Attach the Latch Housing (73) to the left Upright
(84) with two Screws (3). Make sure that the
large hole in the Latch Housing is on the
side shown. Do not overtighten the Screws.
3
20
3
9
If the pin is not preassembled in the Latch
Housing (73), remove the knob from the pin.
Make sure that the collar and the spring are on
the pin as shown. Insert the pin into the Latch
Housing, and tighten the knob back onto the pin.
84
73
Knob
Spring
3
Large
Hole
Collar
Pin
10.Place the treadmill in the storage position (see
HOW TO FOLD AND MOVE THE TREADMILL
on page 24).
10
58
25
Next, place the cylinder end of the Shock (92)
near the bracket on the base of the Uprights
(84).
84
25
See the two small inset drawings. Using your fingernail or the end of a screwdriver, press on the
end of the Shock Pin (25) to loosen it from the
Shock (92). Next, rotate the Shock Pin and pull it
out of the Shock. Be careful to avoid losing
the Shock Pin.
92
Bracket
Cylinder
10a
See drawing 10a. Press the cylinder end of the
Shock (92) onto the ball on the bracket. Next, insert the end of the Shock Pin (25) through two of
the small holes in the end of the Shock. Then,
rotate the Shock Pin until it clips onto the Shock.
25
92
9
Bracket
25
11.Raise the Shock (92) to a vertical position.
Remove the Shock Pin (25) from the raised end
of the Shock as described in step 6. If necessary, rotate the Shock to align the end of the
Shock with the ball on the bracket on the Frame
(58).
11
58
Bracket
25
Next, press the Incline increase and decrease
buttons until the ball on the bracket is aligned
with end of the Shock (92). Then, press the end
of the Shock onto the ball. Note: It may be necessary to press the end of the Shock onto the
ball while the Frame is moving.
92
11a
See drawing 11a. Insert the Shock Pin (25) into
the two indicated small holes in the end of the
Shock (92). Then, rotate the Shock Pin until it
clips onto the Shock. Note: Extra Shock Pins are
included.
Holes
92
25
Press the Incline decrease button until the
treadmill is at the lowest incline level. Then,
unplug the power cord and lower the treadmill
Frame (58) to the floor.
12. Make sure that all parts are properly tightened before you use the treadmill. Note: Extra hardware may
be included. Keep the included hex keys in a secure place; the large hex key is used to adjust the walking belt
(see page 27). To protect the floor or carpet, place a mat under the treadmill.
If you purchase the optional chest pulse sensor (see page 23), follow the steps below to install the receiver
included with the chest pulse sensor.
1. Remove the key from the console and unplug
the power cord.
85
Remove the Screw (3) and the Access Door (76)
from the back of the Console Base (85).
2. Connect the wire on the receiver (A) to the indicated wire extending from the Console Base
(85). Hold the receiver so the small cylinder is
oriented as shown and is facing the Console
Base. Attach the receiver to the plastic posts on
the Access Door (76) with the two included small
screws.
Small Screws
Wire
A
Small
Cylinder
3. Make sure that no wires are pinched. Reattach
the Access Door (76) with the Screw (3). Discard
the other wires included with the receiver.
76
10
3
OPERATION AND ADJUSTMENT
THE PRE-LUBRICATED WALKING BELT
Your treadmill features a walking belt coated with high-performance 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
This product must be earthed. If it should malfunction or break
down, earthing provides a path of least resistance for electric current to reduce the risk of electric shock. This product is equipped
with a power cord having an equipment-earthing conductor and an
earthing plug. Important: If the power cord is damaged, it must
be replaced with a manufacturer-recommended power cord.
1
Socket on treadmill
See drawing 1. Plug the indicated end of the power cord into the
socket on the treadmill.
See drawing 2. Press the pins on the power cord into the metal clips
in the adapter as shown. Close the adapter cover over the end of the
power cord and tighten the screw in the adapter. Important: Make
sure that the adapter cover is secure and the screw has been
tightened before using the power cord.
FR/SP
2
Adapter
Cover
Screw
Pins
Adapter
See drawing 3. Plug the power cord into an appropriate outlet that is
properly installed and earthed in accordance with all local codes and
ordinances. Important: The treadmill is not compatible with
GFCI-equipped outlets.
3
FR/
Metal
Clips
Outlet
IT
DANGER:
Improper connection of the equipment-earthing 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 earthed. 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.
FR/SP
11
GR
IT
CONSOLE DIAGRAM
Note: If there is a sheet of clear plastic
on the face of the console, remove it.
Clip
Key
FEATURES OF THE CONSOLE
you can connect the treadmill to your portable stereo,
home stereo, computer, or VCR and play special
iFIT.com MP3, CD, and video programs (iFIT.com MP3
programs, CDs, and videocassettes are available separately). iFIT.com programs automatically control the
speed and incline of the treadmill as a personal trainer
guides you through every step of your workout; highenergy music provides added motivation. To download iFIT.com MP3 programs, go to www.iFIT.com.
To purchase iFIT.com CDs or videocassettes, call
the telephone number on the front cover of this
manual.
The treadmill console offers a selection of features
designed to make your workouts more effective. When
you select the manual mode of the console, you can
change the speed and incline of the treadmill with the
touch of a button. As you exercise, the console will
display continuous exercise feedback. You can even
measure your heart rate using the handgrip pulse sensor or the optional chest pulse sensor (see page 23).
The console also features ten trainer programs. Each
trainer program automatically controls the speed and
incline of the treadmill as it guides you through an effective workout. In addition, the console offers two
heart rate programs. Each heart rate program adjusts
the speed and incline of the treadmill to keep your heart
rate near a target heart rate during your workout. Note:
You must wear the optional chest pulse sensor to use
the heart rate programs.
With the treadmill connected to your computer, you
can also go to www.iFIT.com and access iFIT.com
programs directly from our Web site. See
www.iFIT.com for more information.
To use the manual mode of the console, follow the
steps beginning on page 13. To use a trainer
program, see page 15. To use a heart rate program,
see page 16. To use an iFIT.com MP3, CD, or video
program, see page 17. To use an iFIT.com program
directly from our Web site, see page 19.
The console also features iFIT.com interactive technology. Having iFIT.com technology is like having a personal trainer in your home. Using a stereo audio cable,
12
HOW TO TURN ON THE POWER
Plug in the power cord
(see page 11). Next, locate the on/off switch near
the power cord. Make sure
that the switch is in the
“on” position.
increase and decrease
buttons. Each time you
press a button, the
speed setting will
change by 0.1 km/h; if
you hold down a button,
the speed setting will change in increments of 0.5
km/h. Note: After you press the buttons, it may take
a moment for the walking belt to reach the selected
speed setting.
On
Position
Next, stand on the foot rails of the treadmill. Find the
clip attached to the key (see the drawing on page 12)
and slide the clip onto the waistband of your clothes.
Then, insert the key into the console. After a moment,
the display will light. 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.
If you press one of the numbered speed buttons,
the walking belt will gradually change in speed until
it reaches the selected speed setting.
To stop the walking belt, press the Stop button.
The time will begin to flash in the display. To
restart the walking belt, press the Start button, the
Speed increase button, or one of the numbered
speed buttons.
Note: The first time the treadmill is used, observe
the alignment of the walking belt, and center the
walking belt if necessary (see page 23).
HOW TO USE THE MANUAL MODE
1
Insert the key into the console.
4
See HOW TO TURN ON THE POWER above.
2
To change the incline of
the treadmill, press the
Incline increase and decrease buttons. Each
time you press a button,
the incline will change by
0.5%. Note: After you press the buttons, it may
take a moment for the treadmill to reach the selected incline setting.
Select the manual mode.
When you
insert the
key, the
manual
mode will be
Track
selected. If
you have
selected a program, reselect the manual mode by
pressing the Heart Rate Programs button repeatedly until a track appears in the display.
3
Change the incline of the treadmill as desired.
5
Follow your progress with the display.
When the
manual mode
is selected,
the display
will show a
Track
track that
represents
400 meters (1/4 mile). As you walk or run, the indicators around the track will appear in succession
until the entire track appears. The track will then
disappear and the indicators will again begin to appear in succession.
Start the walking belt.
To start the walking belt, press the Start button,
the Speed increase button, or one of the speed
buttons numbered 2 through 18.
If you press the Start button or the Speed increase button, the walking belt will begin to move
at 2 km/h. As you exercise, change the speed of
the walking belt as desired by pressing the Speed
13
To measure your heart rate, stand on the foot
rails and hold the metal contacts on the
handrail—avoid moving your hands. When your
pulse is detected, the heart symbol in the right side
of the display will begin to flash each time your
heart beats, one or two dashes will appear, and
then your heart rate will be shown. For the most
accurate heart rate reading, continue to hold
the contacts for about 15 seconds.
The left side of the display will show the
elapsed time, the distance that you have
walked or run, and the
incline level of the treadmill. Note: When a program is selected (except for
heart rate program 2), the display will show the
time remaining in the program instead of the
elapsed time.
7
The right side of the
display will show the
approximate number of
calories you have
burned, the speed of
the walking belt, and
your pace (in minutes per kilometer). The right side
of the display will also show your heart rate when
you use the handgrip pulse sensor or the optional
chest pulse sensor.
To turn on the fan, press the Fan button. To turn
on the fan at high speed, press the button a second time. To turn off the fan, press the button a
third time. Note: If the fan is left on when the walking belt is stopped, the fan will automatically turn
off after a few minutes.
8
Note: The console can display speed and distance in either kilometers or miles. To find which
unit of measurement is selected, or to change the
unit of measurement, see THE INFORMATION
MODE on page 23. Note: For simplicity, all instructions in this section refer to kilometers.
When you are finished exercising, remove the
key.
Step onto the foot rails, press the Stop button, and
adjust the incline of the treadmill to the lowest
setting. The incline must be at the lowest setting
when you fold the treadmill to the storage position you will damage the treadmill. Next, remove
the key from the console and put it in a secure
place. Note: If the display remains lit after the
key is removed, the console is in the “demo”
mode. See page 23 and turn off the demo mode.
To reset the display, press the Stop button, remove the key, and then reinsert the key.
6
Turn on the fan if desired.
Measure your heart rate if desired.
When you are finished using the treadmill,
switch the on/off switch to the “off” position
and unplug the power cord.
Note: If you
use the
handgrip
pulse sensor
and the optional chest
Contacts
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.
14
play.) The speed settings for the next several segments will be shown in the columns to the right.
HOW TO USE A TRAINER PROGRAM
1
When only three seconds remain in the first segment of the program, both the Current Segment
column and the column to the right will flash and a
series of tones will sound. If the speed and/or incline of the treadmill is about to change, the speed
setting and/or the incline setting will flash in the
display to alert you.
Insert the key into the console.
See HOW TO TURN ON THE POWER on page
13.
2
Select a trainer program.
To select
one of the
trainer programs,
press the
Trainer
Programs
button repeatedly
until one of the program indicators (“P1” through
“P10”) appears in the display. When a trainer program is selected, the program time will appear in
the display, the maximum incline setting of the
program and the maximum speed setting of the
program will flash in the display for a few seconds,
and a profile of the speed settings of the program
will scroll across the display.
3
When the first segment is completed, 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. Note: If all of the indicators in the Current
Segment column are lit, the speed settings may
move downward so that only the highest indicators
appear in the display.
The program will continue in this way until the
speed setting for the last segment is shown in the
Current Segment column and the last segment
ends. The walking belt will then slow to a stop.
If the speed or incline setting for the current segment is too high or too low, you can manually
override the setting by pressing the Speed or
Incline buttons. Every few times a Speed button is
pressed, an additional indicator will appear or disappear 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 Segment column, an additional indicator may appear or disappear in those columns as
well. Important: When the current segment
ends, the treadmill will automatically adjust to
the speed and incline settings for the next segment.
Press the Start button or the Speed increase
button to start the program.
A moment after you press the button, the treadmill
will automatically adjust to the first speed and incline settings of the program. Hold the handrails
and begin walking.
Each program is divided into 30, 50, or 60 oneminute segments. One speed setting and one incline setting are programmed for each segment.
Note: The same speed setting and/or incline setting
may be programmed for two or more consecutive
segments.
To stop the program at any time, press the Stop
button. The time will begin to flash in the display.
To restart the program, press the Start button or
the Speed increase button. The walking belt will
begin to move at 2 km/h. When the next segment
of the program begins, the treadmill will automatically adjust to the speed and incline settings for the
next segment.
The speed
setting for
the first segment will be
shown in
Current Segment
the flashing
Current
Segment column of the display. (The incline settings are not shown in the upper part of the dis-
15
4
Follow your progress with the display.
HOW TO USE A HEART RATE PROGRAM
See step 5 on page 13.
5
Heart rate program 1 will automatically adjust the speed
and incline of the treadmill to keep your heart rate within
a preset range during your workout. Heart rate program
2 will keep your heart rate near a target heart rate setting
that you select.
Measure your heart rate if desired.
See step 6 on page 14.
6
Turn on the fan if desired.
CAUTION:
If you have heart problems, or if you are over 60 years of age and
have been inactive, do not use the heart rate
programs. If you are taking medication regularly, consult your physician to find whether the
medication will affect your exercise heart rate.
See step 7 on page 14.
7
When you are finished exercising, remove the
key from the console.
See step 8 on page 14.
Follow the steps below to use a heart rate program.
1
Put on the optional chest pulse sensor.
See the instructions included with the chest pulse
sensor.
2
Insert the key into the console.
See HOW TO TURN ON THE POWER on page
13.
3
Select a heart rate program.
To select a heart rate program, press the Heart
Rate Programs button repeatedly until “P1” or
“P2” appears in the display.
If heart rate
program 1
is selected,
a profile of
the target
heart rate
settings of
the program
will scroll
across the display.
If heart rate program 2 is selected, a graphic
representing your heartbeat will appear in the display.
16
4
flash and a series of tones will sound. When the
first segment ends, all target heart rate settings
will move one column to the left. The target heart
rate setting for the second segment will then be
shown in the flashing Current Segment column.
Enter a target heart rate setting.
If heart rate program 1
is selected, the maximum target heart rate
setting of the program
will appear in the display.
If desired, press the increase and decrease buttons beside the Heart
Rate Programs button to change the maximum
target heart rate setting (see EXERCISE INTENSITY on page 28). Note: If you change the maximum target heart rate setting, the intensity level of
the entire program will change.
During both heart rate programs, the console will
regularly compare your heart rate to the current
target heart rate setting. If your heart rate is too
far below or above the target heart rate setting,
the speed of the walking belt will automatically increase or decrease to bring your heart rate closer
to the target heart rate setting. If the speed of the
walking belt reaches 12 km/h and your heart rate
is still too far below the target heart rate setting,
the incline of the treadmill will also increase.
If heart rate program 2 is selected, the target
heart rate setting for the program will be displayed. If desired, press the increase and decrease buttons beside the Heart Rate Programs
button to change the target heart rate setting (see
EXERCISE INTENSITY on page 28). Note: The
same target heart rate setting will be programmed
for the entire program.
5
If the speed or incline setting is too high or too low
at any time during the program, you can adjust the
setting with the Speed or Incline buttons. However,
each time the console compares your heart rate to
the target heart rate setting, the speed and/or incline of the treadmill may automatically change to
bring your heart rate closer to the target heart rate
setting.
Press the Start button or the Speed increase
button to start the program.
If your pulse is not detected during the program,
the letters “PLS” will flash in the display and the
speed and/or incline of the treadmill may automatically decrease.
A moment after you press the button, the treadmill
will automatically adjust to the first speed and incline settings of the program. Hold the handrails
and begin walking.
To stop the program at any time, press the Stop
button. The time will begin to flash in the display.
To restart the program, press the Start button or
the Speed increase button. The walking belt will
begin to move at 2 km/h. When the console compares your heart rate to the target heart rate setting, the speed and/or incline of the treadmill may
automatically change to bring your heart rate
closer to the target heart rate setting.
Heart rate program 1 is divided into 30 one-minute
segments. One target heart rate setting is programmed for each segment. (Note: The same target heart rate setting may be programmed for two
or more consecutive segments.) Heart rate program 2 is divided into 100 one-minute segments.
The same target heart rate setting is programmed
for all segments. Note: For a shorter workout, simply stop the program before it ends.
6
If heart rate
program 1 is
selected, the
target heart
rate setting
Current Segment
for the first
segment will
be shown in the flashing Current Segment column
of the display. The target heart rate settings for the
next several segments will be shown in the
columns to the right. When only three seconds remain in the first segment, both the Current
Segment column and the column to the right will
Follow your progress with the display.
See step 5 on page 13.
7
Turn on the fan if desired.
See step 7 on page 14.
8
When you are finished exercising, remove the
key from the console.
See step 8 on page 14.
17
HOW TO CONNECT YOUR PORTABLE STEREO
HOW TO CONNECT THE TREADMILL TO USE
IFIT.COM PROGRAMS
Note: If your stereo has an RCA-type AUDIO OUT
jack, see instruction A below. If your stereo has a
3.5 mm LINE OUT jack, see instruction B. If your
stereo has only a PHONES jack, see instruction C.
To use iFIT.com MP3 or CD programs, you must
connect the treadmill to your MP3 player, CD player,
portable stereo, home stereo, or computer. See pages
18 and 19 for connecting instructions. To use iFIT.com
programs directly from our Web site, you must connect the treadmill to your computer. See page 19 for
connecting instructions. To use iFIT.com video programs, you must connect the treadmill to your VCR.
See page 20 for connecting instructions.
A. Plug one end of a long 3.5 mm to RCA stereo audio
cable (available at electronics stores) into the input
jack on the console. Plug the other end of the cable
into the AUDIO OUT jack on your stereo.
A/B
HOW TO CONNECT YOUR MP3 PLAYER OR CD
PLAYER
AUDIO OUT
LINE OUT
RIGHT
LEFT
A. Plug one end of the included 3.5 mm to 3.5 mm
stereo audio cable into the input jack on the console. Plug the other end of the cable into a jack on
your MP3 player or CD player. Plug your headphones into the headphone jack on the console.
AUDIO OUT
LINE OUT
RIGHT
Audio Cable
LEFT
A
B. See the drawing above. Plug one end of a long 3.5
mm to 3.5 mm stereo audio cable (available at electronics stores) into the input jack on the console.
Plug the other end of the cable into the LINE OUT
jack on your stereo. Note: While the cable is
plugged into the LINE OUT jack, do not plug your
headphones into the headphone jack on the console.
A
PHONES LINE OUT
LINE OUT
PHONES
A
Audio
Cable
C. Plug one end of a long 3.5 mm to 3.5 mm stereo
audio cable (available at electronics stores) into the
input jack on the console. Plug the other end of the
cable into the PHONES jack on your stereo. Plug
your headphones into the headphone jack on the
console.
PHONES
Headphones
C
PHONES
Audio
Cable
Headphones
C
C
18
HOW TO CONNECT YOUR HOME STEREO
HOW TO CONNECT YOUR COMPUTER
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 a long 3.5 mm to 3.5 mm stereo
audio cable (available at electronics stores) into the
input jack on the console. Plug the other end of the
cable into the LINE OUT jack on your computer.
Note: While the cable is plugged into the LINE OUT
jack, do not plug your headphones into the headphone jack on the console.
A. Plug one end of a long 3.5 mm to RCA stereo audio
cable (available at electronics stores) into the input
jack on the console. Plug the other end of the cable
into the LINE OUT jack on your stereo. Note: While
the cable is plugged into the LINE OUT jack, do not
plug your headphones into the headphone jack on
the console.
A
A
LINE OUT
CD
VCR
Amp
LINE OUT
Audio Cable
LINE OUT
Audio Cable
A
CD
VCR
Amp
LINE OUT
LINE OUT audio
B. Plug one end of a long 3.5 mm to RCA stereo
cable (available at electronics stores) into the input
jack on the console. Plug the other end of the cable
into an RCA Y-adapter (available at electronics
stores). Next, remove the wire that is currently
plugged into the LINE OUT jackCD
on your stereo and
plug the wire into the unused side of the Y-adapter.
VCR
Plug the Y-adapter into the LINE
OUT jack on your
stereo. Note: While the Y-adapter
is plugged into the
Amp
LINE OUT jack, do not plug your headphones into
the headphone jack on the console.
A
A
B
LINE OUT
CD
VCR
Amp
Audio
Cable
B
LINE OUT
RCA
Y-adapter
Wire removed from
LINE OUT jack
B
19
HOW TO CONNECT YOUR VCR
HOW TO USE AN IFIT.COM MP3, CD, OR VIDEO
PROGRAM
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.
To use an iFIT.com MP3, CD, or video program, you
must connect the treadmill to your MP3 player, CD
player, or VCR. See HOW TO CONNECT THE
TREADMILL TO USE IFIT.COM PROGRAMS on
pages 18 to 20. To download iFIT.com MP3 programs, go to www.iFIT.com. To purchase iFIT.com
CDs or videocassettes, call the telephone number
on the front cover of this manual.
A. Plug one end of a long 3.5 mm to RCA stereo audio
cable (available at electronics stores) into the input
jack on the console. Plug the other end of the cable
into the AUDIO OUT jack on your VCR.
Follow the steps below to use an iFIT.com MP3, CD,
or video program.
A
ANT. IN
VIDEO AUDIO
IN
RF OUT
CH
3 4
OUT
1
AUDIO OUT
RIGHT
LEFT
Insert the key into the console.
See HOW TO TURN ON THE POWER on page 13.
2
To select the
iFIT.com
mode, press
the iFIT button. The letters “iFIT”
will appear
in the display.
ANT. IN
VIDEO AUDIO
IN
RF OUT
CH
3 4
Audio Cable
Select the iFIT.com mode.
OUT
AUDIO OUT
RIGHT
A
B. Plug one end of a long 3.5 mm to RCA stereo audio
LEFT
cable (available at electronics stores) into the input
jack on the console. Plug the other end of the cable
into an RCA Y-adapter (available at electronics
stores). Next, remove the wire that is currently
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
your VCR.
ANT. IN
VIDEO AUDIO
IN
RF OUT
CH
3 4
3
OUT
A
Press the Play button on your MP3 player, CD
player, or VCR.
Note: If you are using an iFIT.com CD, insert the
CD into your CD player; if you are using an
iFIT.com videocassette, insert the videocassette
into your VCR.
B
ANT. IN
VIDEO AUDIO
IN
RF OUT
CH
3 4
OUT
B
Audio Cable
A moment after the Play button is pressed, your
personal trainer will begin guiding you through
your workout. Simply follow your personal trainer’s
instructions. Note: If the time is flashing in the display, press the Start button or the Speed increase
button on the console. The treadmill will not respond to an MP3, CD, or video program while the
time is flashing in the display.
RCA
Y-adapter
Wire removed from
AUDIO OUT jack
During the program, an electronic “chirping” sound
will alert you when the speed and/or incline of the
treadmill is about to change. CAUTION: Always
listen for the “chirp” and be prepared for speed
and/or incline changes. In some instances, the
speed and/or incline may change before your
personal trainer describes the change.
B
20
• Make sure that the audio cable is properly
connected.
If the speed or incline settings are too high or too
low, you can manually override the settings at any
time by pressing the Speed or Incline buttons on
the console. However, when the next “chirp” is
heard, the speed and/or incline will change to
the next settings of the program.
• If you are using a portable CD player and the
CD skips, set the CD player on the floor or another flat surface instead of on the console.
To stop the walking belt at any time, press the
Stop button on the console. The time will begin to
flash in the display. To restart the program, press
the Start button or the Speed increase button.
After a moment, the walking belt will begin to
move at 2 km/h. When the next “chirp” is
heard, the speed and/or incline will change to
the next settings of the program.
4
Follow your progress with the display.
See step 5 on page 13.
5
Measure your heart rate if desired.
See step 6 on page 14.
6
When the program is completed, the walking belt
will stop. Note: To use another MP3, CD, or video
program, press the Stop button or remove the key
and go to step 1 on page 20.
Turn on the fan if desired.
See step 7 on page 14.
7
Note: If the speed and/or incline of the treadmill
does not change when a “chirp” is heard:
When you are finished exercising, remove the
key from the console.
See step 7 on page 17.
• Make sure that the letters “iFIT” appear in the
display and that the time is not flashing in the
display. If the time is flashing, press the Start
button or the Speed increase button on the
console.
CAUTION: Always remove iFIT.com CDs and
videocassettes from your CD player and VCR
and disconnect your MP3 player when you are
not using them.
• Adjust the volume of your MP3 player, CD
player, or VCR. If the volume is too high or too
low, the console may not detect the program
signals.
21
Hold the handrails, step onto the walking belt, and
begin walking. During the program, an electronic
“chirping” sound will alert you when the speed
and/or incline of the treadmill is about to change.
CAUTION: Always listen for the “chirp” and be
prepared for speed and/or incline changes.
HOW TO USE AN IFIT.COM PROGRAM
DIRECTLY FROM OUR WEB SITE
Our Web site at www.iFIT.com allows you to access
programs directly from the internet. Additional options
are soon to be available. See www.iFIT.com for details.
If the speed or incline settings are too high or too
low, you can manually override the settings at any
time by pressing the Speed or Incline buttons on
the console. However, when the next “chirp” is
heard, the speed and/or incline will change to
the next settings of the program.
To use programs from our Web site, you must connect
the treadmill to your home computer. See HOW TO
CONNECT YOUR COMPUTER on page 19. In
addition, you must have an internet connection and
an internet service provider. A list of specific system requirements is found on our Web site.
To stop the walking belt at any time, press the
Stop button on the console. The time will begin to
flash in the display. To restart the program, press
the Start button or the Speed increase button.
After a moment, the walking belt will begin to
move at 2 km/h. When the next “chirp” is heard,
the speed and incline will change to the next
settings of the program.
Follow the steps below to use a program from our
Web site.
1
Insert the key into the console.
See HOW TO TURN ON THE POWER on page 13.
2
Select the iFIT.com mode.
When the program is completed, the walking belt
will stop. Note: To use another program, press the
Stop button and go to step 5.
See step 2 on page 20.
3
Go to your computer and start an internet
connection.
4
Start your web browser, if necessary, and go to
our Web site at www.iFIT.com.
5
Follow the desired links on our Web site to select a program.
Note: If the speed and/or incline of the treadmill
does not change when a “chirp” is heard, make
sure that the letters “iFIT” appear in the display
and that the time is not flashing in the display.
In addition, make sure that the audio cable is
properly connected.
8
Read and follow the on-line instructions for using a
program.
6
Follow your progress with the display.
See step 5 on page 13.
9
Follow the on-line instructions to start the
program.
When you are finished exercising, remove the
key from the console.
See step 7 on page 14.
When you start the program, an on-screen countdown will begin.
7
Return to the treadmill and stand on the foot
rails. Find the clip attached to the key and slide
the clip onto the waistband of your clothes.
When the on-screen countdown ends, the program
will begin and the walking belt will begin to move.
22
THE INFORMATION MODE
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 indicators in the display will automatically appear in a preset sequence; the buttons on the
console will not operate. If a “d” appears when the information mode is selected, press the Speed decrease button so “d” disappears.
The console features an information mode that keeps
track of treadmill usage information. The information
mode also allows you to select kilometers or miles as
the unit of measurement and to turn on and turn off the
demo mode.
To select the information mode, hold down the Stop
button, insert the key into the console, and then release
the Stop button. When the information mode is selected, the following information will appear in the display:
To exit the information mode, remove the key from the
console.
THE OPTIONAL CHEST PULSE SENSOR
An optional chest pulse sensor adds even more features to the console. The chest pulse sensor offers
hands-free operation, and enables you to use the console’s two heart rate programs. To purchase the optional chest pulse sensor, call the telephone number on the front cover of this manual.
The center of the
display will show
the total number
of kilometers or
miles that the
walking belt has
moved. The
lower part of the
display will show
the total number of hours that the treadmill has been
operated. In addition, an “M” for metric kilometers or an
“E” for English miles will appear in the lower part of the
display. To change the unit of measurement, press the
Speed increase button.
IMPORTANT: If a “d” appears in the display, the console is in the “demo” mode. This mode is intended to be
used only when a treadmill is displayed in a store.
23
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL FOR STORAGE
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 20 kg (45 lbs.) to raise, lower,
or move the treadmill.
1. Hold the metal frame firmly in the location shown by the
arrow at the right. CAUTION: To decrease the possibility
of injury, do not lift the frame by the plastic foot rails.
Make sure you bend your legs and keep your back
straight. As you raise the frame, lift with your legs rather
than your back. Raise the frame about halfway to the vertical
position.
Frame
2. Move your right hand to the position shown and hold the
treadmill firmly. Using your left hand, pull the latch knob to
the left and hold it. Raise the frame until the latch catch is
aligned with the latch pin, and then slowly release the latch
knob. Make sure that the frame is held securely by the
latch pin, as shown.
Latch
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 30° Celsius (85° Fahrenheit).
Latch
Catch
HOW TO MOVE THE TREADMILL
Deck
Before moving the treadmill, convert the treadmill to the storage
position as described above. Make sure that the frame is held
securely by the latch pin.
Handrails
1. Hold one handrail with one hand, and place your other hand
on the deck. Place one foot against one of the wheels.
2. Tilt the treadmill back until it rolls freely on the wheels.
Carefully move the treadmill to the desired location. To reduce the risk of injury, use extreme caution while moving the treadmill. Do not move the treadmill over an uneven surface.
3. Place one foot against one of the wheels, and carefully lower
the treadmill until it is resting in the storage position.
24
Wheels
Engaged
HOW TO LOWER THE TREADMILL FOR USE
1. Hold the treadmill with your right hand as shown. Pull the
latch knob to the left and hold it. Pivot the frame down until it
is past the latch pin.
Latch
Knob
2. Hold the metal frame firmly with both hands, and lower it
to the floor. CAUTION: To decrease the possibility of injury, do not lower the frame by gripping only the plastic
foot rails. Do not drop the frame to the floor. Make sure to
bend your legs and keep your back straight.
Frame
25
TROUBLESHOOTING
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 see the front cover of this manual.
PROBLEM: The power does not turn on
SOLUTION: a. Make sure that the power cord is plugged into a properly earthed outlet (see page 11). If an extension cord is needed, use only a 3-conductor, 1 mm2 (14-gauge) cord that is no longer than 1.5 m
(5 ft.). Important: The treadmill is not compatible with GFCI-equipped outlets.
b. After the power cord has been plugged in, make sure that the key is inserted into the console.
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
d. Check the on/off switch located on the treadmill
near the power cord. The switch must be in the
“on” position.
d
Tripped
Reset
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 the drawing
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 (see d. above).
e. If the treadmill still will not run, see the front cover of this manual.
PROBLEM: The displays of the console do not function properly
SOLUTION: a. Remove the key from the console and UNPLUG THE
POWER CORD. With the help of a second person,
carefully tip the Uprights (84) down as shown. Next, remove the three Screws (3) and the three 3/4” Screws
(83). Note: A phillips screwdriver with a shaft at least
5” long is required.
a
3
83
84
3
26
With the help of a second person, carefully raise the
Uprights (84) to the position shown. Carefully pivot the
Hood (41) off.
Locate the Reed Switch (63) and the Magnet (46) on
the left side of the Pulley (47). 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 3 mm (1/8 in.). If necessary, loosen
the Screw (3), move the Reed Switch slightly, and
then retighten the Screw. Reattach the Hood, and run
the treadmill for a few minutes to check for a correct
speed reading.
41
Top
View
84
3 mm
46
63
3
47
PROBLEM: The walking belt slows when walked on
SOLUTION: a. If an extension cord is needed, use only a 3-conductor, 1mm2 (14-gauge) cord that is no longer
than 1.5 m (5 ft.).
b. If the walking belt is overtightened, treadmill performance may decrease and the walking belt may become damaged. Remove the key and UNPLUG THE
POWER CORD. Using the hex key, turn both rear
roller bolts counterclockwise, 1/4 of a turn. When the
walking belt is properly tightened, you should be able
to lift each edge of the walking belt 5 to 7 cm (2 to 3
in.) off the walking platform. Be careful to keep the
walking belt centered. Then, 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
5–7 cm
Rear Roller Bolts
c. If the walking belt still slows when walked on, please see the front cover of this manual.
PROBLEM: The walking belt is off-center or slips when walked on
SOLUTION: a. If the walking belt is off-center, first remove the key
and UNPLUG THE POWER CORD. If the walking
belt has shifted to the left, use the hex key to turn
the left rear roller bolt clockwise 1/2 of a turn; if the
walking belt has shifted to the right, turn the left
bolt counterclockwise 1/2 of a turn. 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 slips when walked on, first remove
the key and UNPLUG THE POWER CORD. Using
the hex key, turn both rear roller bolts clockwise, 1/4
of a turn. When the walking belt is correctly tightened,
you should be able to lift each edge of the walking
belt 5 to 7 cm (2 to 3 in.) off the walking platform. Be
careful to keep the walking belt centered. Then, 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.
27
a
b
CONDITIONING 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 sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The pulse sensor is intended only as an exercise aid in determining heart rate trends in
general.
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
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.
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
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
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
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
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.
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 postexercise problems.
EXERCISE FREQUENCY
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.
28
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.
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.
29
5
PART LIST—Model No. PETL40906.0
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
2
8
23
1
8
2
4
8
2
2
4
2
2
1
2
1
1
9
1
1
1
6
1
2
2
1
1
2
1
1
2
6
17
1
2
1
1
1
1
3
1
1
1
2
1
1
1
Description
Key No. Qty.
Isolator Decal
3/4” Tek Screw
Screw
Catch
Foot Rail Screw
Front Isolator
Isolator Washer/Roller Washer
Star Washer
Platform Bolt, Back
Platform Bolt, Front
Belt Guide Screw
Belt Guide
Motor Isolator
Power Cord Adapter
Frame Pivot Bolt
Left Foot Rail
Right Foot Rail
U-nut
Static Decal
Handrail
Latch Pin Assembly
1” Tek Screw
Console Ground Wire
Motor Bolt
Shock Clip
Motor Belt
Drive Motor
Frame Washer
Outlet Assembly
Filter Wire
Lift Frame Bolt
Lock Nut
1/2” Screw
Console
Fan Screw
Power Cord
Console Fan
Controller
Electronics Bracket
Roller Star Washer
Hood
Front Roller Bushing
Lift Frame
Upright Endcap
Front Roller Bolt
Magnet
Front Roller
48
49
50
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
30
1
1
1
1
1
2
1
1
1
1
1
1
1
1
1
1
8
2
4
1
2
1
2
12
1
1
3
1
1
1
1
1
2
2
6
11
1
1
1
2
1
2
2
2
1
2
2
R0706A
Description
Walking Belt
Walking Platform
Filter
Rear Roller
Left Rear Endcap
Rear Roller Bolt
Right Rear Endcap
Hex Key
Incline Stop Bracket
Ground Wire
Frame
Belly Pan
Reed Switch Bracket
Reed Switch Clip
Front Roller Nut
Reed Switch
Handrail Bolt/Extension Leg Bolt
Handrail Endcap
Star Washer
Transformer
Caution Decal
Warning Decal
Platform Nut
Cable Tie
Cotter Pin, Bottom
Latch Housing
Tie Clamp
Releasable Tie
Access Door
Upright Wire Harness
Console Wire Harness
Key/Clip
Front Wheel
Wheel Bolt
Base Pad
3/4” Screw
Upright
Console Base
Cotter Pin, Top
Hair Pin Cotter Pin
Incline Motor
Extension Leg
Rear Roller Bracket
Isolator
Shock
Isolator Bracket Cover
Isolator Bolt, Bottom
95
96
97
98
99
100
101
1
1
1
1
1
1
1
Idler Arm Pivot Bolt
Idler Arm Spacer
Idler Arm
Idler Arm Spring
Idler Arm Washer
Idler Arm Nut
Idler Arm Pulley
102
#
#
#
1
1
1
1
Pulley Bolt
6” Blue Wire, 2F
4” Red Wire, M/F
User’s Manual
“#” indicates a non-illustrated part.
Specifications are subject to change without notice.
31
5
32
55
53
70
16
52
7
90
40
5
2
9
69
57
33
83
3
4
53
91
5
7
40
51
49
1
2
9
94
7
93
5
11
54
90
83
48
12
17
6
3
5
58
70
5
10
15
47
5
46
1
11
10
12
94
7
93
91
5
6
3
15
EXPLODED DRAWING—Model No. PETL40906.0
R0706A
EXPLODED DRAWING—Model No. PETL40906.0
R0706A
33
33
38
66
27
26
33
96
39
98
97
95
13
101
33
67
102
33
24
50
100
99
28
66
33
66
32
42
14
29
18
63
56
30
36
45
86
87
88
40
43
28
62
32
72
41
87
3
63
2
33
83
83
61
60
83
2
83
3
59
2
2
3
2
33
EXPLODED DRAWING—Model No. PETL40906.0
R0706A
8
3
64
8
3
20
3
8
64
18
65
3
3
8
3
3
3
77
84
3
73
3
18
65
21
44 3
32
68
31
82
22
33
77
32
31
82
3
22
18
44
89
8
81
82
64
22
92
68
82
80
32
82
89
22
8
25
64
32
80
82
22
81
34
18
22
EXPLODED DRAWING—Model No. PETL40906.0
R0706A
37
35
35
34
79
33
85
3
3 19
76
78
3
3
71
75
33
74
35
ORDERING REPLACEMENT PARTS
To order replacement parts, contact the ICON Health & Fitness, Ltd. office, or write:
ICON Health & Fitness, Ltd.
Customer Service Department
Unit 4, Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK
Tel:
08457 089 009
Outside the UK: (44) 0113 387 7133
Fax: (44) 0113 387 7125
To help us assist you, please be prepared to give the following information:
• the MODEL NUMBER of the product (PETL40906.0)
• the NAME of the product (PROFORM 480 CX treadmill)
• the SERIAL NUMBER of the product (see the front cover of this manual)
• the KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED
DRAWING on pages 30-35 of this manual)
Part No. 237918 R0706A
Printed in China © 2006 ICON IP, Inc.
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