528
ASSEMBLY
Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not
dispose of the packing materials until assembly is completed. No tools are required for assembly.
Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, a
small amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal
condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, simply wipe off
the lubricant with a soft cloth and a mild, non-abrasive cleaner.
If further assistance is needed, please call our Customer Service Department at 08457-089 009.
1. With the help of a second person, carefully raise the
Uprights (65) until the treadmill is in the position shown.
2. Press the Lock Knob Sleeve (68) into the left Upright (65).
If necessary, use a rubber mallet to tap the Lock Knob
Sleeve into the Upright.
Remove the Lock Knob (67) from the Lock Pin (72).
Make sure that the Lock Pin Collar (70) and the Lock
Knob Spring (69) are on the Lock Pin as shown. (Note: If
there are two Lock Pin Collars, place one on each side of
the Spring.)Insert the Lock Pin into the Lock Knob Sleeve
(68) and the left Upright (65). Tighten the Lock Knob onto
the Lock Pin.
3. Make sure that all parts are tightened before you use the treadmill. Keep the included allen wrench in a
secure place. The allen wrench is used to adjust the walking belt (see pages 25 and 26). To protect the floor
or carpet from damage, place a mat under the treadmill.
65
1
72
70
69
67
68
65
2
CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. For more detailed information about
exercise, obtain a book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or strengthen your car-
diovascular 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. For effective exercise, your heart rate
should be maintained at a level between 65% and 85%
of your maximum heart rate as you exercise. This is
known as your training zone.
You can find your training zone in the table below.
Training zones are listed according to age and physical
condition.
Burning Fat
To burn fat, you must exercise at a 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 of exercise does your body begin to use stored
fat calories for energy. If your goal is to burn fat, adjust
the intensity of your exercise until your heart rate is
near the low end of your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, 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 intensity of your exercise until your heart
rate is near the middle of your training zone.
WORKOUT GUIDELINES
Each workout should include the following three impor-
tant parts: (1) a warm-up, (2) training zone exercise,
and (3) a cool-down.
Warming Up
Warming up prepares the body for exercise by increas-
ing circulation, delivering more oxygen to the muscles,
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 29).
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your heart rate is in your training zone for 20
to 60 minutes. (During the first few weeks of your exer-
cise program, do not keep your heart rate in your train-
ing zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise—never hold your breath.
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for in-
dividuals over the age of 35 or individuals
with pre-existing health problems.
WARNING: The heart rate moni-
tor is not a medical device. Various factors, in-
cluding your movement, may affect the accu-
racy of heart rate readings. The heart rate
monitor is intended only as an exercise aid in
determining heart rate trends in general.
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 115-140
Age
Unconditioned Conditioned
Training Zone (Beats/Min.)
