Manual Reebok ACD4 TREADMILL (page 35 of 38) (English)

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CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Save this manual

for future reference.

Serial Number

Decal

QUESTIONS?

As a manufacturer, we are com-

mitted to providing complete

customer satisfaction. If you

have questions, or if there are

missing parts, we will guarantee

complete satisfaction through

direct assistance from our fac-

tory.

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

Model No. RBTL19991

Serial No.

USER'S MANUAL

Visit our website at

www.workoutwarehouse.com

new products, prizes,

fitness tips, and much more!

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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27

TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28

REEBOK UNIVERSITY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34

HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35

LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

Note: An EXPLODED DRAWING is attached in the center of this manual.

TABLE OF CONTENTS

REEBOK and the Vector Logo are registered trademarks and service marks of Reebok. This product is

manufactured and distributed under license from Reebok International.

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 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.

4. Keep the treadmill indoors, away from mois-

ture and dust. Do not put the treadmill in a

garage or covered patio, or near water.

5. Do not operate the treadmill where aerosol

products are used or where oxygen is being

administered.

6. Keep children under the age of 12 and pets

away from the treadmill at all times.

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.

9. Wear appropriate exercise clothing when

using the treadmill. Do not wear loose cloth-

ing 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.

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.

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.

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 tread-

mill is not working properly.)

15. Never start the treadmill while you are stand-

ing on the walking belt. Always hold the

handrails while using the treadmill.

16. The treadmill is capable of high speeds. Adjust

the speed in small increments to avoid sudden

jumps in speed.

17. To reduce the possibility of the treadmill over-

heating, do not operate the treadmill continu-

ously for longer than one hour.

18. The heart rate monitor is not a medical de-

vice. Various factors, including the user's

movement, may affect the accuracy of heart

rate readings. The heart rate monitor is in-

tended only as an exercise aid in determining

heart rate trends in general.

19. Never leave the treadmill unattended while it

is running. Always remove the key, unplug

the power cord and move the on/off switch to

the off position when the treadmill is not in

use. (See the drawing on page 5 for the loca-

tion of the on/off switch.)

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 27.)

You must be able to safely lift 45 pounds (20

kg) to raise, lower, or move the treadmill.

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.

23. Inspect and tighten all parts of the treadmill

regularly.

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.

IMPORTANT PRECAUTIONS

24. When using iFIT.com CDÕs and videos, an

electronic ÒchirpingÓ sound will alert you

when the speed and/or incline of the treadmill

is about to change. Always listen for the

ÒchirpÓ and be prepared for speed and/or in-

cline changes. In some instances, the speed

and/or incline may change before the per-

sonal trainer describes the change.

25. When using iFIT.com CDÕs and videos, you

can manually override the speed and incline

settings by pressing the speed and incline

buttons. However, when the next ÒchirpÓ is

heard, the speed and/or incline will change to

the next settings of the CD or video program.

26. Always remove iFIT.com CDÕs and videos

from your CD player or VCR when you are not

using them.

27. Never drop or insert any object into any

opening.

28. This treadmill is intended for home use only.

Do not use this treadmill in any commercial,

rental, or institutional setting.

29. DANGER: Always unplug the power

cord immediately after use, before cleaning

the treadmill, and before performing the main-

tenance and adjustment procedures de-

scribed 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.

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 have been placed on

your treadmill. If a decal is missing, or if

it is not legible, please call our Customer

Service Department, toll-free, to order a

free replacement decal (see HOW TO

ORDER REPLACEMENT PARTS on page

35). Apply the decal in the location

shown.

(One decal on

each side)

Note: The decal below is shown at 38% of actual size.

Thank you for selecting the new REEBOK

ACD4

treadmill. The ACD4 treadmill combines advanced

technology with innovative design to let you enjoy an

excellent form of cardiovascular exercise in the conve-

nience and privacy of your home. And when youÕre not

exercising, the unique ACD4 can be folded up, requir-

ing less than half the floor space of other treadmills.

For your benefit, read this manual carefully before

using the treadmill. If you have additional questions,

please 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 mention the product model

number and serial number when calling. The model

number is RBTL19991. The serial number can be

found on a decal attached to the treadmill (see the

front cover of this manual for the location).

Before reading further, please review the drawing

below and familiarize yourself with the parts that are

labeled.

Handrail

Storage Latch

Book Holder

Key/Clip

Circuit

Breaker

On/Off Switch

Walking Belt

Front

Wheel

Foot Rails

Power

Cord

Rear Roller

Adjustment Bolts

Water Bottle Holder

(Bottle is not included)

RIGHT SIDE

LEFT SIDE

BEFORE YOU BEGIN

Console

Set the treadmill in a cleared area and remove all packing materials. Make sure that all parts are included

before you dispose of the packing materials.

HOW TO SET UP THE TREADMILL

1. With the help of a second person, carefully raise the

Uprights (39) until the treadmill is in the position shown.

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.

HOW TO PUT ON THE HEART RATE MONITOR

Before you use the heart rate monitor, please read all

instructions on this page and the following page.

The heart rate mon-

itor consists of two

components: the

chest strap and the

sensor unit.

Refer to drawing 2

and attach the

chest strap to the

sensor unit. Insert

one of the tabs on

the chest strap

through one end of

the sensor unit.

Make sure to press

the end of the sen-

sor unit under the

buckle on the chest

strapÑthe tab

should be almost

flush with the sen-

sor unit.

Next, wrap the heart

rate monitor around

your chest and at-

tach the other end of

the chest strap to

the sensor unit.

Adjust the length of

the chest strap, if

necessary.

The heart rate moni-

tor should be under

your clothing, tight

against your skin, and as high under the pectoral mus-

cles or breasts as is comfortable. Make sure that the

logo on the sensor unit is facing forward and is right-

side-up.

Pull the sensor unit away from your body a few inches

and locate the two electrode areas on the inner side.

The electrode areas are 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.

HEART RATE MONITOR CARE AND MAINTENANCE

¥ 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.

¥ 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

¥ Do not expose the heart rate monitor to tempera-

tures above 122¡ Fahrenheit (50¡ Celsius) or below

14¡ Fahrenheit (-10¡ Celsius).

¥ Do not excessively bend or stretch the sensor unit

when using or storing the heart rate monitor.

¥ 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.

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.

¥ 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.

¥ Use saline solution such as saliva or contact lens

solution to wet the two electrode areas on the

sensor unit. If heart rate readings do not appear until

you begin perspiring, re-wet the electrode areas.

¥ As you walk or run on the treadmill, position your-

self 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.

HOW TO USE THE HEART RATE MONITOR

Chest Strap

Sensor Unit

Tab

Buckle

Sensor

Unit

¥ 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 contrac-

tions (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.

¥ The CR2032 battery may need to be replaced.

Follow the steps at the right to replace the battery.

Locate the battery cover

on the back of the sen-

sor unit. Insert a coin

into the slot in the cover

and turn the cover coun-

terclockwise to the

ÒopenÓ position. Remove

the cover.

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

TREADMILL OPERATION

THE PERFORMANT LUBE

WALKING BELT

Your treadmill features a walking belt coated with

PERFORMANT LUBE

, a high-performance lubricant.

IMPORTANT: Never apply silicone spray or other

substances to the walking belt or the walking plat-

form. They will deteriorate the walking belt and

cause excessive wear.

HOW TO PLUG IN THE POWER CORD

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 re-

sult from weather conditions or from other appliances

being turned on or off.

To decrease the pos-

sibility of your tread-

mill being damaged,

always use a surge

protector (not in-

cluded) with your

treadmill.

Surge protectors are

sold at most hardware

stores and department

stores. Use only a UL-

listed 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 pro-

vides a path of least re-

sistance for electric cur-

rent to reduce the risk of

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 ap-

propriate outlet that is properly installed and

grounded in accordance with all local codes and

ordinances. Important: The treadmill is not com-

patible with GFCI-equipped outlets.

This product is for use on a nominal 120-volt circuit,

and has a grounding plug that looks like the plug illus-

trated 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 recep-

tacle as shown in drawing 2 if a properly grounded out-

let is not available.

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 elec-

trician to determine if the outlet box cover is

grounded before using an adapter.

DANGER: Improper connection

of the equipment-grounding conductor can

result in an increased risk of electric shock.

Check with a qualified electrician or service-

man 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 in-

stalled by a qualified electrician.

Grounded Outlet Box

Grounding Plug

Treadmill Power Cord

Grounding Plug

Grounding Pin

Surge Protector

Grounding Pin

Adapter

Lug

Metal Screw

Grounded Outlet

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, incline,

and cushion level of the treadmill can be changed with

a touch of a button. As you exercise, the LED displays

will provide continuous exercise feedback.

The console also offers thirteen preset workout

programsÑten programs automatically control the

speed and incline of the treadmill as they guide you

through effective fat-burning, aerobic, or performance

workouts; two pulse programs control the speed and

the incline of the treadmill to keep your heart rate near

target heart rate settings during your workouts; and a

pulse-based fitness test program estimates your relative

fitness level.

You can even create your own custom workout programs

and store them in memory for future use.

In addition, the console features a workout history

mode that keeps track of the total hours you have exer-

cised, the miles you have walked or run, the calories

and fat calories you have burned, and your average

speed. The console can display the totals for the

previous 7 days or the totals since the workout history

mode was last reset.

The console also features new iFIT.com interactive

technology. iFIT.com technology is like having a per-

sonal trainer right in your home. Using the included

audio cable, you can connect the treadmill to your home

stereo, portable stereo, or computer and play special

iFIT.com CD programs (CDÕs are available separately).

iFIT.com CD programs automatically control the speed

and incline of the treadmill as a personal trainer guides

you through every step of your workout. High-energy

music provides added motivation. Each CD features two

programs designed by certified personal trainers.

In addition, you can connect the treadmill to your VCR

and TV and play iFIT.com video programs (videocas-

settes are available separately). Video programs offer

the same benefits as iFIT.com CD programs, but add

the excitement of working out with a class and an

instructorÑthe hottest new trend at health clubs.

With the treadmill connected to your computer, you can

also go to our new internet site at www.iFIT.com and

access basic programs, audio programs, and video

programs directly from the internet. And by adding an

optional iFIT.com module to the treadmill, you can use

virtually endless features from our internet site. See

www.iFIT.com for complete details. To purchase

iFIT.com CDÕs or videocassettes or an optional

iFIT.com module, call toll-free 1-800-735-0768.

Note: If there is a thin sheet of clear plastic

on the face of the console, remove it.

DIAGRAM OF THE CONSOLE

Refer to the drawing on page 10.

A. CUSHION ButtonsÑThese buttons control the firm-

ness of the walking platform. There are ten different

firmness levels.

B. CUSHION DisplayÑThis display shows the firm-

ness level of the walking platform.

C. ENTER ButtonÑThis button is used to enter age,

weight, and maximum heart rate settings.

D. + and Ð ButtonsÑThese buttons are used to change

age, weight, and maximum heart rate settings.

E. USER ButtonÑThis button is used to select user in-

formation. Up to three different users can store age,

weight, and maximum heart rate settings.

F. QUICK SPEED ButtonsÑThese buttons allow you

to quickly select speed settings.

G. LED DisplaysÑThese displays provide continuous

feedback of the calories and fat calories you have

burned, the elapsed time, the distance you have

walked or run, the number of laps you have com-

pleted, the speed of the walking belt, and your

current pace. In addition, the PULSE display shows

your heart rate when the heart rate monitor is worn.

Note: The console can display speed and dis-

tance in either miles or kilometers (see page 14).

For simplicity, all instructions in this manual

refer to miles.

H. LED MatrixÑWhen the manual mode is selected,

the matrix will show your progress on an LED track.

When a workout program is selected, the matrix will

show the upcoming speed or target heart rate set-

tings of the program.

I. Manual/Program IndicatorsÑThese indicators show

when the manual mode, a workout program, or the

iFIT.com mode is selected.

J. 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 12 mph.

K. STOP ButtonÑThis button stops the walking belt.

When the button is pressed, the LED displays will

pause and the TIME display will flash.

L. MODE ButtonÑThis button is used to select the

manual mode, workout programs, and the iFIT.com

mode.

M. START ButtonÑThis button starts the walking belt.

N. LEARN ButtonÑThis button is used to program

speed and incline settings for custom programs.

O. 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.

P. 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 0%

to 12%.

Q. INCLINE DisplayÑThis display shows the incline

level of the treadmill. Note: No indicators will light

when the incline is at 0% or 0.5%; the first indicator

will light when the incline is at 1% or 1.5%; the sec-

ond 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%, etc.

R. 7-DAY ButtonÑThis button allows you to view the

number hours you have exercised, the miles you

have walked or run, the calories and fat calories

you have burned, and your average speed for the

previous 7 days (see THE WORKOUT HISTORY

MODE on page 21).

S. TOTAL ButtonÑThis button allows you to view the

total hours you have exercised, the miles you have

walked or run, the calories and fat calories you

have burned, and your average speed since the

workout history mode was last reset.

T. HISTORY RESET buttonÑThis button resets the

workout history mode.

Make sure that the

on/off switch, located

on the front of the

treadmill, is in the on

position.

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. Pull the cord

on the clip to make sure

that the clip is securely

attached to your waistband. Next, insert the key into

the console. After a moment, various displays and indi-

cators will light.

To use the manual mode, follow the steps beginning

on page 13. To use a fat burn, aerobic, or perfor-

mance program, see page 15. To use a pulse pro-

gram, see page 16. To use the fitness test program,

see page 17. To create and use a custom program,

see pages 19 and 20. To use the workout history

mode, see page 21. To use an iFIT.com CD or video

program, refer to page 24. To use an iFit.com pro-

gram directly from our internet site, see page 26.

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.

If you enter your weight into the console, the CALS/

FAT CALS display will be more accurate. If you want to

use the fitness test program, you must enter your age.

If you want to use pulse programs 1 or 2, you must

enter your age and a maximum heart rate setting.

If you want to enter your weight, your age, or a maxi-

mum heart rate setting, follow the instructions below.

Press the USER button.

Press the USER button

to designate yourself as

user 1. The USER 1

indicator will remain lit

without flashing. Note: To

designate yourself as

user 2 or user 3, press the USER button repeat-

edly. IMPORTANT: Each time you use the tread-

mill, make sure that the correct user is selected.

Enter your weight if desired.

The current weight set-

ting 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 weight 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.

HOW TO ENTER USER INFORMATION

HOW TO TURN ON THE POWER

CAUTION: Before operating the

console, read the following precautions.

¥ Do not stand on the walking belt when turn-

ing on the power or starting the walking belt.

¥ Always wear the clip (see O on page 10)

while operating the treadmill. If the key is

pulled from the console, the walking belt will

stop.

¥ The treadmill is capable of high speeds;

adjust the speed in small increments.

¥ The heart rate monitor is not a medical de-

vice. Various factors may affect the accuracy

of heart rate readings. The heart rate monitor

is intended only as an exercise aid in deter-

mining 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 three pulse-driven programs. If

you are taking medication regularly, consult

your physician to find whether the medica-

tion will affect your exercise heart rate.

¥ To reduce the risk of electric shock, keep the

console dry. Avoid spilling liquid on the

console and use only a sealable water bottle.

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 age

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 mem-

ory, even when the power cord is unplugged.

Enter a maximum heart rate setting if desired.

The current

maximum

heart rate set-

ting will be

shown in the

LED matrix.

When pulse

programs 1 or

2 are used,

this is the highest level that your heart rate will

reach during the program. This setting is a per-

centage of your estimated maximum heart rate.

(Your estimated maximum heart rate is 220 minus

your age. For example, if you are 30 years old,

your estimated maximum heart rate is 190.) If de-

sired, you can change the maximum heart rate

setting by pressing the + and Ð buttons. Each but-

ton 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 65% to 85%. When

the desired setting is shown, press the ENTER

button. Note: When the key is removed from the

console, the maximum heart rate setting will be

reset to 65%.

Insert the key into the console.

See HOW TO TURN ON THE POWER on page 12.

Select user 1, 2, or 3.

When the key is inserted,

user 1 will be selected,

as shown by the USER 1

indicator. If you have

designated yourself as

user 2 or 3, press the

USER button repeatedly until the appropriate indi-

cator lights.

Enter your weight if desired.

If you have not entered your weight, see HOW TO

ENTER USER INFORMATION on page 12.

Select the manual mode.

When the key is inserted,

the manual mode will be

selected. If you have se-

lected a workout pro-

gram or the iFIT.com

mode, you can select

the manual mode again by pressing the MODE

button repeatedly until the manual indicator lights.

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 begin

walking. As you exer-

cise, change the speed of the walking belt as de-

sired by pressing the SPEED buttons or the

QUICK SPEED buttons. CAUTION: Change the

speed in small increments to avoid sudden

jumps in speed.

To stop the walking belt, 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: When either 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.

HOW TO USE THE MANUAL MODE

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 but-

tons are pressed, it will

take a moment for the

treadmill to reach the selected incline setting.

Adjust the cushion level of the walking platform

if desired.

The walking platform is

specially designed to

cushion the impact as

you walk or run on the

treadmill. The firmness of

the walking platform can

be adjusted with the

CUSHION buttons. There

are ten different firmness levels. Note: The faster

you run on the treadmill, the firmer the walking

platform should be. If the walking platform is too

soft, the treadmill may bounce excessively.

Follow your progress with the LED track and

the LED displays.

The LED

TrackÑThe

LED track rep-

resents a dis-

tance of 1/4

mile. As you

exercise, the

indicators

around the

track will light one at a time until you have com-

pleted 1/4 mile. A new lap will then begin.

CALS/FAT CALS

displayÑThis display

shows the approximate

numbers of calories and

fat calories you have

burned (see FAT BURN-

ING on page 33). Every seven seconds, the display

will change from one number to the other.

PULSE displayÑThis

display shows your heart

rate when the heart rate

monitor is worn. (See

page 7.)

SPEED/PACE displayÑ

This display shows 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: When either of

the SPEED buttons is pressed, the display will

show the speed setting.

How to select miles per

hour or kilometers per

hour: Speed can be dis-

played in either miles per

hour (mph) or kilometers

per hour (kph). To change

the unit of measurement, first hold down the STOP

button while inserting the key into the console. The

SPEED/PACE display will show either an ÒEÓ (for

English miles) or an ÒMÓ (for Metric kilometers).

Press the SPEED + button to change the unit of

measurement. Then, remove and reinsert the key.

DISTANCE/LAPS

displayÑThis display

shows the distance that

the walking belt has

moved and the number

of laps you have com-

pleted (one lap equals 1/4 mile). The display will

alternate between one number and the other every

seven seconds.

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 pro-

gram is selected, this

display will show the time remaining in the program.

When you are finished exercising, stop the

walking belt and remove the key.

Step onto the foot rails and press the STOP button.

Next, change the incline of the treadmill to the

lowest setting. The incline must be at the low-

est setting when the treadmill is folded to the

storage position or the treadmill will be dam-

aged. Remove the key from the console and put it

in a secure place. Finally, move the on/off switch to

the off position and unplug the power cord.

The ten fat burn, aerobic, and performance programs

automatically control the speed and incline of the tread-

mill as they guide you through effective workouts de-

signed to help you achieve specific exercise goals.

Follow the steps below to use a fat burn, aerobic, or

performance program.

Insert the key into the console.

See HOW TO TURN ON THE POWER on page

12.

Select user 1, 2, or 3.

See step 2 on page 13.

Enter your weight if desired.

If you have not entered your weight, see HOW TO

ENTER USER INFORMATION on page 12.

Select the desired program.

When the key is inserted,

the manual mode will be

selected. To select a fat

burn, aerobic, or perfor-

mance program, press

the MODE button

repeatedly until one of the fat burn, aerobic, or

performance indicators lights. The LED matrix will

show the first eighteen speed settings of the

program you have selected. The SPEED/PACE

display will flash the programÕs maximum speed

setting and the INCLINE display will flash the pro-

gramÕs maximum incline setting for ten seconds.

Press the START button or the SPEED + button

to start the program.

A moment after the button is pressed, the treadmill

will automatically adjust to the first speed and in-

cline settings for the program. Hold the handrails

and begin walking.

Each program is divided into several time periods

of different lengths. One speed setting and one in-

cline setting are programmed for each period. The

speed setting for the first period is shown in the

flashing CURRENT PERIOD column of the LED

matrix. (The incline settings are not shown in the

matrix.) The

speed settings

for the next

eighteen peri-

ods will be

shown in the

eighteen

columns to the

right.

When only

three seconds remain in the first period of the pro-

gram, both the CURRENT PERIOD column and

the column to the right will flash, a series of tones

will sound, and all speed settings will move one

column to the left. The speed setting for the sec-

ond period will then be shown in the flashing

CURRENT PERIOD column and the treadmill will

automatically adjust to the speed and incline set-

tings for the second period.

The program will continue in this way until the

speed setting for 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.

Note: Each time a period ends and the speed set-

tings move to the left, if all of the indicators in the

CURRENT PERIOD column are lit, the speed set-

tings may move downward so that only the highest

indicators in the columns will appear in the LED

matrix. When the speed settings move to the left

again and not all of the indicators in the CURRENT

PERIOD column are lit, the speed settings will

move back up.

If the speed or incline setting for the current

period is too high or too low, you can manually

override the setting by pressing the SPEED or

INCLINE buttons. Every few times one of the

SPEED buttons is pressed, an additional indicator

will light or darken in the CURRENT PERIOD col-

umn. If any of the columns to the right of the

CURRENT PERIOD column have the same num-

ber of lit indicators as the CURRENT PERIOD col-

umn, an additional indicator may light or darken in

those columns as well. Note: If you manually ad-

just the speed setting so that all of the indicators in

the CURRENT PERIOD column are lit, the speed

settings in the LED matrix will not move downward

as described above. Note: If you manually over-

ride the speed or incline setting for the current

period, when the period ends the treadmill will

automatically adjust to the speed and incline

settings for the next period.

CURRENT PERIOD

HOW TO USE FAT BURN, AEROBIC, AND

PERFORMANCE PROGRAMS

To stop the program temporarily, press the STOP

button. The TIME display will begin to flash. To

restart the program, press the START button or the

SPEED + button. To end the program, press the

STOP button, remove the key, and then reinsert the

key.

Adjust the cushion level of the walking platform

if desired.

See step 7 on page 14.

Follow your progress with the LED displays.

See step 8 on page 14.

When the program is completed, remove the

key.

Make sure that the incline of the treadmill is at

the lowest setting. The incline must be at the

lowest setting when the treadmill is folded to

the storage position or the treadmill will be

damaged. Next, 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.

Pulse programs 1 and 2 automatically control the speed

and incline of the treadmill to keep your heart rate within

a predetermined range during your workouts.

Follow the instructions below to use pulse programs 1

or 2.

Insert the key into the console.

See HOW TO TURN ON THE POWER on page 12.

Select user 1, 2, or 3.

See step 2 on page 13.

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 pulse programs 1 or 2, 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 12.

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 pro-

gram 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.

Select the desired program.

When the key is inserted,

the manual mode will be

selected. To select pulse

program 1 or 2, press the

MODE button repeatedly

until the pulse program 1

or 2 indicator lights. The first nineteen target heart

rate settings of the program you have selected will

appear in the LED matrix.

Press the START button or the SPEED + button

to start the program.

A moment after the button is pressed, the treadmill

will automatically adjust to the first speed and in-

cline settings for the program. Hold the handrails

and begin walking.

Pulse pro-

grams 1 and 2

consist of

twenty-three,

one-minute

periods. One

target heart

rate setting is

programmed

for each

period. The

target heart rate setting for the first period will be

shown in the flashing CURRENT PERIOD column

of the LED matrix. The target heart rate settings for

the next eighteen periods will be shown in the eigh-

teen columns to the right.

When only three seconds remain in the first period

of the program, both the CURRENT PERIOD col-

umn and the column to the right will flash and a

series of tones will sound. All target heart rate

settings will then move one column to the left. The

target heart rate setting for the second period will

then be shown in the CURRENT PERIOD column.

HOW TO USE PULSE PROGRAMS 1 AND 2

CURRENT PERIOD

As the program progresses, the speed and/or

incline of the treadmill will change automatically to

keep your heart rate near the heart rate setting

shown in the CURRENT PERIOD column. The

program will continue until the heart rate setting for

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.

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 adjust-

ments 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.

To stop the program temporarily, press the STOP

button. The TIME display will begin to flash. To

restart the program, press the START button or the

SPEED + button. To end the program, press the

STOP button, remove the key, and then reinsert the

key.

Adjust the cushion level of the walking platform

if desired.

See step 7 on page 14.

Follow your progress with the LED displays.

See step 8 on page 14.

When the program is completed, remove the

key.

See step 8 on page 16.

The fitness test program is designed to estimate the rel-

ative fitness level you have achieved. For the best re-

sults, the fitness test program should be used at a time

when your energy level is high; the program should not

be used if you have already exercised during the day.

The fitness test program consists of up to seven

4-minute segments and is followed by a 2-minute cool-

down period. The speed and/or incline of the treadmill

will automatically increase at the beginning of each 4-

minute segment. When your heart rate reaches 70% of

your estimated maximum heart rate, the FITNESS

TEST will end. After the 2-minute cool-down period, the

console will display your estimated fitness level.

To use the fitness test program, follow the steps below.

Insert the key into the console.

See HOW TO TURN ON THE POWER on page 12.

Select user 1, 2, or 3.

See step 2 on page 13.

Enter your age into the console.

To use the fitness test program, you must

enter your age. If you have not entered your age,

see HOW TO ENTER USER INFORMATION on

page 12.

Put on the heart rate monitor.

The heart rate monitor must be worn when the fit-

ness test program is used. (See HOW TO USE

THE HEART RATE MONITOR on page 7.) Note:

The fitness test program can be started without a

heart rate reading; however, the program will auto-

matically stop if your heart rate is not detected 4

minutes after the program is started.

Select the fitness test program.

When the key is inserted,

the manual mode will be

selected. To select the

fitness test program,

press the MODE button

repeatedly until the ÒFÓ

indicator lights. The first eighteen speed settings of

the program will appear in the LED matrix.

HOW TO USE THE FITNESS TEST PROGRAM

Press the START button or the SPEED + button

to start the program.

A moment after the but-

ton is pressed, the in-

cline of the treadmill will

automatically adjust to

3% and the walking belt

will begin to move at 1.5

mph. The DISTANCE/LAPS display will show an

ÒL 1Ó (level 1), indicating that the first 4-minute

segment of the fitness test program has begun.

Hold the handrails and begin walking.

The fitness test program is divided into seven,

four-minute segments. Each segment consists of

four, one-minute periods. One speed setting and

one incline

setting are

programmed

for each pe-

riod. The

speed setting

for the first pe-

riod will be

shown in the

flashing

CURRENT PERIOD column of the LED matrix.

(The incline settings are not shown in the matrix.)

The speed settings for the next eighteen periods

will be shown in the eighteen columns to the right.

When only three seconds remain in the first pe-

riod of the program, both the CURRENT PERIOD

column and the column to the right will flash, a

tone will sound, and all speed settings will move

one column to the left. The speed setting for the

second period will then be shown in the flashing

CURRENT PERIOD column.

When the first four-minute segment of the pro-

gram is completed, both the CURRENT PERIOD

column and the column to the right will flash, a se-

ries of tones will sound, and all speed settings will

move one column to the left. The LED matrix will

then show an ÒL 2,Ó indicating that the second 4-

minute segment has begun. The incline will then

adjust to 4% and the speed will increase to 2.5

mph.

At the beginning of each four-minute level, the

speed and/or incline of the treadmill will automati-

cally increase. The fitness test program will con-

tinue in this way until your heart rate reaches 70%

of your estimated maximum heart rate, and the

current four-minute segment is completed. The fit-

ness test program will then be completed, regard-

less of how many segments remain.

When the fitness test pro-

gram is completed, the

letter ÒCÓ will appear in

the DISTANCE/ LAPS

display and a two-minute

cool-down period will

begin. The incline will then adjust to 1% and the

speed will decrease.

When the cool-down pe-

riod is completed, the

walking belt will slow to a

stop and your fitness

level will be shown in the

TIME display. There are

ten fitness levelsÑfitness level 10 (FL:10) is the

highest. Remember, the fitness test program is in-

tended only to indicate your relative fitness level.

Note: The SPEED and INCLINE buttons will not

function while the fitness test program is selected.

If your pulse is not detected during the program,

the letters ÒPLSÓ will flash in the PULSE display. If

your pulse is not detected during the last thirty

seconds of any four-minute segment (after four

minutes, after eight minutes, etc.), the fitness test

program will end and the TIME display will show a

fitness level of 0 (FL: 0).

The fitness test program cannot be stopped tem-

porarily and then restarted. However, the program

can be stopped at any time by pressing the STOP

button. The TIME display will then show an esti-

mated fitness level.

When the program is completed, remove the

key.

See step 8 on page 16.

Custom programs 1 and 2 are workout programs that

you create. The programs control both the speed and

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.

Insert the key into the console.

See HOW TO TURN ON THE POWER on page 12.

Select user 1, 2, or 3.

See step 2 on page 13.

Enter your weight if desired.

If you have not entered your weight, see HOW TO

ENTER USER INFORMATION on page 12.

Select custom program 1 or 2.

When the key is inserted,

the manual mode will be

selected. To select a cus-

tom program, press the

MODE button repeatedly

until the custom 1 or 2 indi-

cator lights.

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

begin walking.

Press the LEARN button and program the

desired speed and incline settings.

When the LEARN button is

pressed, the LEARN indic-

tor will light. Speed and in-

cline settings can be pro-

grammed 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 pe-

riod. The

speed setting

for the first pe-

riod is shown

in the flashing

CURRENT

PERIOD col-

umn 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 but-

tons are pressed, one additional indicator will light

or darken in the CURRENT PERIOD column.

When the first period of the program is completed,

three tones will sound and the current speed and in-

cline settings will be stored in memory. All speed

settings shown in the LED matrix will then move one

column to the left and the speed setting for the sec-

ond period will be shown in the flashing CURRENT

PERIOD column. Program speed and incline set-

tings 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 pro-

gram, press the START or SPEED

button.

Press the STOP button, remove the key, and

then reinsert the key.

When you have programmed speed and incline

settings for as many one-minute periods as

desired, press the STOP button, remove the key,

and then reinsert the key. 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 PRO-

GRAMS on page 20.

When the program is completed, remove the

key.

See step 8 on page 16.

CURRENT PERIOD

HOW TO CREATE CUSTOM PROGRAMS

Insert the key into the console.

See HOW TO TURN ON THE POWER on page

12.

Select user 1, 2, or 3.

See step 2 on page 13.

Enter your weight if desired.

If you have not entered your weight, see HOW TO

ENTER USER INFORMATION on page 12.

Select custom program 1 or 2.

When the key is in-

serted, the manual

mode will be selected.

To select a custom pro-

gram, press the MODE

button repeatedly until

the custom 1 or 2 indicator lights.

Press the START button or the SPEED + but-

ton to start the program.

A moment after the button is pressed, the walking

belt will begin to move. Hold the handrails and

begin walking.

Each custom program is divided into one-minute

periods. One speed setting and one incline setting

are programmed for each period. The speed set-

ting for the

first period is

shown in the

flashing CUR-

RENT PE-

RIOD column

of the LED

matrix. (The

incline

settings are

not shown in

the matrix.)

When only three seconds remain in the first period

of the program, both the CURRENT PERIOD col-

umn and the column to the right will flash and

three tones will sound. All speed settings will then

move one column to the left. The speed setting

for 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 in this way until the

speed setting for 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.

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 set-

tings can be reprogrammed only when the in-

dicator is lit. Next, adjust the speed and incline of

the treadmill with the SPEED and INCLINE but-

tons. When the current period of the program is

completed, the new speed and incline settings will

be stored in memory. When you have repro-

grammed speed and incline settings for as many

periods as desired, press the LEARN button

again.

To stop the program temporarily, press the STOP

button. The TIME display will begin to flash. To

restart the program, press the START button or

the SPEED + button. To end the program, press

the STOP button, remove the key, and then rein-

sert the key.

Adjust the cushion level of the walking platform

if desired.

See step 7 on page 14.

Follow your progress with the LED displays.

Refer to step 8 on page 14.

When the program is completed, remove the

key.

See step 8 on page 16.

HOW TO USE CUSTOM PROGRAMS

CURRENT PERIOD

The console features a workout history mode that

keeps track of the total hours you have exercised, the

miles you have walked or run, the calories and fat

calories you have burned, and your average speed.

The console can display the totals for the previous 7

days or the totals since the workout history mode was

last reset.

Enter the current time into the console.

If you have previously entered the current

time, go to step 2.

For the workout history mode to be accurate, the

current time must be entered into the console.To

check the time setting, first hold down the STOP

button while inserting the key into the console.

The time setting will ap-

pear in the TIME display.

Note: The console uses

a 24-hour clock; if the

current time is 6:45 pm,

the display should show

18:45.

To change the time set-

ting, first press the

LEARN button. The

minute digits in the TIME

display will begin to

flash. Press the USER +

or Ð button to set the

minute digits to the cor-

rect time. Press the

LEARN button again. The hour digits will begin to

flash. Press the + or Ð button to enter the correct

hour. Then, press the LEARN button again. When

the correct time is shown, remove the key from the

console and then reinsert it. Note: Once the cur-

rent time is entered, it will be saved in memory,

even when the power cord is unplugged.

Select user 1, 2, or 3.

See step 2 on page 13.

If the walking belt is moving, press the STOP

button.

To access the workout history mode, the walking

belt must be stopped.

Press the 7-DAY button or the TOTAL button.

When the 7-DAY button or the TOTAL button is

pressed, the TIME dis-

play will show the total

number of hours you

have exercised. Note:

The total will be rounded

off to the nearest hour. If

the total reaches 10,000 hours, the display will

reset to zero.

Press the 7-DAY button

or the TOTAL button

again. The SPEED/

PACE display will show

your average speed.

Press the 7-DAY button

or the TOTAL button

again. The DISTANCE/

LAPS display will show

the total number of miles

you have walked or run.

Note: The total will be rounded off to the nearest

mile. If the total reaches 1,000 hours, the display

will reset to zero.

Press the 7-DAY button

or the TOTAL button

again. The CALS/

FAT CALS display will

show the total number of

calories you have burned.

Note: The total is shown in thousandths; if the dis-

play shows 1.02, for example, you have burned

1,020 calories. If the total reaches 10,000 calories,

the display will reset to zero.

Press the 7-DAY button

or the TOTAL button

again. The CALS/

FAT CALS display will

show the total number of

fat calories you have

burned. Note: The total is shown in thousandths; if

the display shows 1.02, for example, you have

burned 1,020 fat calories. If the total reaches

10,000 fat calories, the display will reset to zero.

Reset the workout history mode if desired.

To reset the workout history mode, press the HIS-

TORY RESET button. All displays will be reset to

zero.

Exit the workout history mode.

To exit the workout history mode, press any button

on the console except the 7-DAY, TOTAL, or HIS-

TORY RESET button.

THE WORKOUT HISTORY MODE

HOW TO CONNECT THE TREADMILL TO YOUR

CD PLAYER, VCR, OR COMPUTER

To use iFIT.com CDÕs, the treadmill must be con-

nected to your portable CD player, portable stereo,

home stereo, or computer with CD player. See pages

22 and 23 for connecting instructions. To use iFIT.com

videocassettes, the treadmill must be connected to

your VCR. See page 24 for connecting instructions. To

use iFIT.com programs directly from our internet

site, the treadmill must be connected to your home

computer. See page 23 for connecting instructions.

HOW TO CONNECT YOUR PORTABLE CD PLAYER

Note: If your CD player has separate LINE OUT and

PHONES jacks, see instruction A below. If your CD

player has only one jack, see instruction B.

A. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into the LINE OUT jack on

your CD player. Plug your headphones into the

PHONES jack.

B. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into a 3.5mm Y-adapter

(available at electronics stores). Plug the Y-adapter

into the PHONES jack on your CD player. Plug your

headphones into the other side of the Y-adapter.

HOW TO CONNECT YOUR PORTABLE STEREO

Note: If your stereo has an RCA-type AUDIO OUT

jack, see instruction A below. If your stereo has a

3.5mm LINE OUT jack, see instruction B. If your

stereo has only a PHONES jack, see instruction C.

A. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into the included adapter. Plug

the adapter into an AUDIO OUT jack on your stereo.

B. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into the LINE OUT jack on

your stereo.

C. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into a 3.5mm Y-adapter

(available at electronics stores). Plug the Y-adapter

into the PHONES jack on your stereo. Plug your

headphones into the other side of the Y-adapter.

LINE OUT

PHONES

LINE OUT

PHONES

Audio

Cable

Head-

phones

AUDIO OUT

RIGHT

LEFT

Audio

Cable

Adapter

LINE OUT

Audio

Cable

PHONES

Audio

Cable

PHONES

Audio

Cable

3.5mm

Y-adapter

Headphones

3.5mm

Y-adapter

Headphones

HOW TO CONNECT YOUR HOME STEREO

Note: If your stereo has an unused LINE OUT jack,

see instruction A below. If the LINE OUT jack is

being used, see instruction B.

A. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into the included adapter.

Plug the adapter into the LINE OUT jack on your

stereo.

B. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into the included adapter.

Plug the adapter into an RCA Y-adapter (available

at electronics stores). Next, remove the wire that is

currently plugged into the LINE OUT jack on your

stereo and plug the wire into the unused side of the

RCA Y-adapter. Plug the RCA Y-adapter into the

LINE OUT jack on your stereo.

HOW TO CONNECT YOUR COMPUTER

Note: If your computer has a 3.5mm LINE OUT jack,

see instruction A. If your computer has only a

PHONES jack, see instruction B.

A. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into the LINE OUT jack on

your computer.

B. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into a 3.5mm Y-adapter

(available at electronics stores). Plug the Y-adapter

into the PHONES jack on your computer. Plug your

headphones or speakers into the other side of the

Y-adapter.

VCR

Amp

LINE OUT

Audio

Cable

Adapter

LINE OUT

Audio

Cable

VCR

Amp

LINE OUT

Audio

Cable

RCA

Y-adapter

Wire removed from

LINE OUT jack

Adapter

PHONES

Audio

Cable

3.5mm

Y-adapter

Headphones/Speakers

HOW TO CONNECT YOUR VCR

Note: If your VCR has an unused AUDIO OUT jack,

see instruction A below. If the AUDIO OUT jack is

being used, see instruction B. If you have a TV with

a built-in VCR, see instruction B. If your VCR is

connected to your home stereo, see HOW TO CON-

NECT YOUR HOME STEREO on page 23.

A. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into the included adapter.

Plug the adapter into the AUDIO OUT jack on your

VCR.

B. Plug one end of the audio cable into the jack on the

front of the treadmill near the power cord. Plug the

other end of the cable into the included adapter.

Plug the adapter into an RCA 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

RCA adapter. Plug the RCA adapter into the AUDIO

OUT jack on your VCR.

HOW TO USE IFIT.COM CD AND VIDEO

PROGRAMS

To use iFIT.com CDÕs or videocassettes, the treadmill

must be connected to your portable CD player, portable

stereo, home stereo, computer with CD player, or VCR.

See HOW TO CONNECT THE TREADMILL TO YOUR

CD PLAYER, VCR, OR COMPUTER on page 22.

Note: To purchase iFIT.com CDÕs or videocas-

settes, call toll-free 1-800-735-0768. Follow the steps

below to use an iFIT.com CD or video program.

Insert the key into the console.

See HOW TO TURN ON THE POWER on page 12.

Select user 1, 2, or 3.

See step 2 on page 13.

Select the iFIT.com mode.

When the key is in-

serted, the manual

mode will be selected.

To use an iFIT.com CD

or video program, press

the MODE button re-

peatedly until the iFIT.com indicator lights. The let-

ters ÒI FITÓ and three indicators will appear in the

LED matrix.

Insert the iFIT.com CD or videocassette.

If you are using an iFIT.com CD, insert the CD into

your CD player. If you are using an iFIT.com video-

cassette, insert the videocassette into your VCR.

Press the PLAY button on your CD player or

VCR.

A moment after the button is pressed, your personal

trainer will begin guiding you through your workout.

Simply follow your personal trainerÕs instructions.

Note: If the TIME display is flashing, press the

START button or the SPEED + button on the con-

sole. The treadmill will not respond to a CD or video

program when the TIME display is flashing.

During the CD or video program, an electronic

ÒchirpingÓ sound will alert you when the speed

and/or incline of the treadmill is about to change.

CAUTION: Always listen for the ÒchirpÓ 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.

AUDIO OUT

RIGHT

LEFT

VIDEO AUDIO

ANT. IN

RF OUT

OUT

Audio

Cable

Adapter

VIDEO AUDIO

ANT. IN

RF OUT

OUT

Audio

Cable

Adapter

Wire removed from

AUDIO OUT jack

RCA Adapter

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 ÒchirpÓ

is heard, the speed and/or incline will change

to the next settings of the CD or video program.

To stop the walking belt at any time, press the

STOP button on the console. The TIME display

will begin to flash. To restart the program, press

the START button or the SPEED + button. After a

moment, the walking belt will begin to move at 1.0

mph. When the next ÒchirpÓ is heard, the

speed and incline will change to the next set-

tings of the CD or video program. The program

can also be stopped by pressing the stop button

on your CD player or VCR.

When the CD or video program is completed, the

walking belt will stop and the TIME display will

begin to flash. Note: To use another CD or video

program, press the STOP button or remove the

key and go to step 1 on page 24.

Note: If the speed or incline of the treadmill

does not change when a ÒchirpÓ is heard:

¥ make sure that the iFIT.com indicator is lit and

that the TIME display is not flashing. If the

TIME display is flashing, press the START

button or the SPEED + button on the console.

¥ adjust the volume of your CD player or VCR. If

the volume is too high or too low, the console

may not detect the program signals.

¥ make sure that the audio cable is properly

connected, that it is fully plugged in, and that

it is not wrapped around a power cord.

¥ if you are using your portable CD player and

the CD skips, set the CD player on the floor or

another flat surface instead of on the console.

Adjust the cushion level of the walking plat-

form if desired.

See step 7 on page 14.

Follow your progress with the LED displays.

See step 8 on page 14.

When the program is completed, remove the

key.

See step 8 on page 16.

HOW TO USE PROGRAMS DIRECTLY FROM

OUR INTERNET SITE

Our new internet site at www.iFIT.com allows you to

access a selection of programs that interactively con-

trol your treadmill to help you achieve your specific ex-

ercise goals. In addition, you can play iFIT.com audio

and video programs directly from the internet. By

adding an optional iFIT.com module to the console,

you can use virtually endless features from our internet

site. Explore www.iFIT.com for details. To purchase an

optional iFIT.com module, call toll-free 1-800-884-0620.

To use programs from our internet site, the treadmill

must be connected to your home computer. See HOW

TO CONNECT YOUR COMPUTER on page 23. In

addition, you must have an internet connection and

an internet service provider. A list of specific system

requirements will be found on our internet site. Follow

the steps below to use a program from our internet site.

Insert the key into the console.

See HOW TO TURN ON THE POWER on page 12.

Select user 1, 2, or 3.

See step 2 on page 13.

Select the iFIT.com mode.

When the key is in-

serted, the manual

mode will be selected.

To use an iFIT.com CD

or video program, press

the MODE button re-

peatedly until the iFIT.com indicator lights. The

letters ÒI FITÓ and three indicators will appear in

the LED matrix.

Go to your computer and start an internet

connection.

Start your web browser, if necessary, and go to

our internet site at www.iFIT.com.

Follow the desired links on our internet site to

select a program.

Read and follow the on-line instructions for using a

program.

Follow the on-line instructions to start the

program.

When you start the program, an on-screen count-

down will begin.

Return to the treadmill and stand on the foot

rails. Find the clip attached to the key and slide

the key onto the waistband of your clothing.

When the on-screen countdown ends, the program

will begin and the walking belt will begin to move.

Hold the handrails, step onto the walking belt, and

begin walking. During the program, an electronic

ÒchirpingÓ sound will alert you when the speed

and/or incline of the treadmill is about to change.

CAUTION: Always listen for the ÒchirpÓ and be

prepared for speed and/or incline changes.

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 ÒchirpÓ

is heard, the speed and/or incline will change

to the next settings of the program.

To stop the walking belt at any time, press the

STOP button on the console. The TIME display

will begin to flash. To restart the program, press

the START button or the SPEED + button. After a

moment, the walking belt will begin to move at 1.0

mph. When the next ÒchirpÓ is heard, the

speed and incline will change to the next set-

tings of the program.

When the program is completed, the walking belt

will stop and the TIME display will begin to flash.

Note: To use another program, press the STOP

button and go to step 5.

Note: If the speed or incline of the treadmill

does not change when a ÒchirpÓ is heard, make

sure that the iFIT.com indicator is lit and that

the TIME display is not flashing. In addition,

make sure that the audio cable is properly con-

nected, that it is fully plugged in, and that it is

not wrapped around a power cord.

Follow your progress with the LED displays.

See step 8 on page 14.

When the program is completed, remove the

key.

See step 8 on page 16.

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 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 in-

jury, 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.

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 stor-

age position in temperatures above 85¡ Fahrenheit.

HOW TO MOVE THE TREADMILL

Before moving the treadmill, convert the treadmill to the stor-

age position as described above. Make sure that the lock-

ing pin is inserted into the left handrail.

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 tread-

mill until it is resting in the storage position.

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 lock knob to the left. Pivot the treadmill down until the frame is past the locking pin.

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.

Book Holder

Base

Hood

HOW TO FOLD AND MOVE THE TREADMILL

Storage

Knob

Locking

Handrail

Closed

Open

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. 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 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.

d. Check the on/off switch located on the treadmill

near the power cord. The switch must be in the 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 perfor-

mance 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, in-

sert the key and run the treadmill for a few minutes.

Repeat until the walking belt is properly tightened.

c. If the walking belt still slows when walked on, please call our Customer Service Department, toll-free.

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 toll-

free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays).

Tripped

Reset

Tripped

Reset

Position

TROUBLE-SHOOTING

Rear Roller Adjustment Bolts

3ÓÐ4Ó

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.

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.

PROBLEM: The heart rate monitor does not function properly

a. If the heart rate monitor does not function properly, refer to HEART RATE MONITOR TROUBLE-

SHOOTING 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

PROBLEM: The displays and indicators on the console remain lit after the key is removed

SOLUTION: a. Hold down the STOP button while inserting the key into the console.

Make sure that there is not a letter ÒdÓ in the CALS/FAT CALS

display. If a ÒdÓ appears in the display, the console is in the ÒdemoÓ

mode. This mode is intended to be used only when a treadmill is dis-

played in a store. When the console is in the demo mode, the power

cord can be plugged in, the key can be removed from the console,

and the displays and indicators on the console will automatically light

in a preset sequence, although the buttons on the console will not operate. If a ÒdÓ appears in the

CALS/FAT CALS display, press the SPEED Ð button so the display is blank. Then, remove

the key from the console.

PROBLEM: The displays of the console do not function properly

SOLUTION: a. Remove the key from the console and unplug the

power cord. Next, remove the two Short Hood

Screws (133) from the Motor Hood (62). Pivot the

Uprights (39) in the direction shown by the arrow until

the handles are resting on the floor. Note: It will be

easier and safer if two people perform this opera-

tion.

Locate the two Screws (41) in the space between the

front edge of the Motor Hood (62) and the treadmill.

Remove the Screws.

Return the Uprights (39) to the vertical position. Lift off the Motor Hood (62), being careful not to

damage the hook and loop fasteners on the front of the belly pan.

Locate the Reed Switch (59) and the Magnet (56) on

the left side of the Pulley (8). Turn the Pulley until the

Magnet is aligned with the Reed Switch. Make sure

that the gap between the Magnet and the Reed

Switch is about 1/8Ó. If necessary, loosen the Screw

(64) and move the Reed Switch slightly. Retighten the

Screw.

Re-attach the Motor Hood (62) and run the treadmill

for a few minutes to check for a correct speed reading.

Top

View

1/8Ó

133

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.

Working with the worldÕs best professionals, Reebok

University has created a host of original programs,

such as Step Reebok

, Walk Reebok

, Slide Reebok

and Reebok City Jam

. The industry has adopted

Reebok programming as the ÒgoldÓ standard. Our

guidelines and terminology are used by fitness profes-

sionals and participants around the world, and our

exceptional programming has been approved in the

United States by AFAA and ACE for continuing educa-

tion credits.

WALKING AND CARDIORESPIRATORY

ENDURANCE

Scientific studies confirm that

walking at a moderate to brisk

pace can enhance aero-

bic fitness. Rippe and

his colleagues

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.

Pollock and his colleagues

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 car-

diovascular 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 ben-

efits as the runners.

On the basis of current research, it seems clear that

walking at a moderate to brisk pace can be an excel-

lent aerobic activity.

WALKING AND REDUCED RISK FOR CARDIOVAS-

CULAR DISEASE

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 triglyc-

erides (a storage form of fat), thus reducing the risk for

cardiovascular disease.

Duncan and his colleagues

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 colleagues

concluded that walking as little as

five city blocks per day can reduce the risk of cardio-

vascular 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 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.

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 complica-

tions suffered from broken bones. Adequate calcium in

the diet and weight-bearing exercises seem to reduce

the risk of osteoporosis.

REEBOK UNIVERSITY

Several studies have reported that regular walking at

moderate to brisk speeds appears to increase bone

density. Specifically, Fradin and his colleagues

found

that 70-year-old subjects who walked at least 30 min-

utes per day had higher bone mineral content than

subjects who walked less than 30 minutes per day.

Jones and his colleagues

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.

Since walking can be comfortably performed by people

of any age, walking appears to be practical and effec-

tive in reducing a person's risk for developing osteo-

porosis.

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 responsibili-

ties. People who are unable to cope with these types

of stressors are often tense and anxious, and may

even become physically or psychologically ill.

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.

Cramer and his colleagues

specifically examined the

effect of brisk walking on mildly obese sedentary

women and found that walking improved general psy-

chological 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 be-

cause one foot remains in contact with the ground at

all times. Walking at speeds of 3 miles per hour pro-

duces vertical impact forces that are around 1.25 times

body weight, whereas running at 7 miles per hour in-

creases vertical impact forces to more than 2.5 times

body weight.

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 colleagues

reported that 14% of the elderly sub-

jects participating in a walking study suffered training-

related orthopedic injuries, mostly to the lower leg and

foot. The majority of injuries occurred in the group as-

signed 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 muscu-

loskeletal system, the less risk of becoming injured.

Because of the low-impact nature of walking, the inci-

dence of injury appears to be low when compared to

other high-impact activities.

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 com-

position 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 fit-

ness. 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 Well-

Being,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 moder-

ate and high intensity walking in the elderly.Ó Journal of

Gerontology, 1992, 47(3):M61Ð6.

The following guidelines will help you to plan your ex-

ercise program. RememberÑthese are general guide-

lines only. For more detailed exercise information, ob-

tain 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 recom-

mended 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 Òtrain-

ing zone.Ó The lower two numbers are recommended

heart rates for fat burning; the higher number is the

recommended heart rate for aerobic exercise.

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.

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 en-

ergy. 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 tread-

mill until your heart rate is near the lowest number in

your training zone.

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 sys-

tem, your exercise must be Òaerobic.Ó Aerobic exercise

is activity that requires large amounts of oxygen for pro-

longed 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, ad-

just the speed or 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-upÑStart each workout with 5 to 10 minutes

of stretching and light exercise. A proper warm-up in-

creases your body temperature, heart rate and circula-

tion 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 exer-

ciseÑnever hold your breath.

A Cool-downÑFinish each workout with 5 to 10 min-

utes of stretching to cool down. This will increase the

flexibility of your muscles and will help prevent post-ex-

ercise 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.

WARNING: Before beginning this

or any exercise program, consult your physi-

cian. This is especially important for individu-

als over the age of 35 or individuals with pre-

existing health problems.

The heart rate monitor is not a medical de-

vice. Various factors, including the user's

movement, may affect the accuracy of heart

rate readings. The heart rate monitor is in-

tended only as an exercise aid in determining

heart rate trends in general.

EXERCISE GUIDELINES

1 2 Foot Rail

2 1 Front Roller Nut

3 1 Front Left Endcap

4 1 Key/Clip

5 2 Frame Pivot Spacer

6 1 Front Roller/Pulley

7 16 Platform Screw

8 2 Belt Guide

9 2 Caution Decal

10 8 Isolator Spacer Screw

11 1 Cushion Optic Disk

12 2 Adjustable Deck Cushion

13 1 Walking Belt

14 1 Walking Platform

15 1 Storage Knob Screw

16 1 Storage Knob Shaft

17 1 Storage Pin

18 1 Spring Clip

19 1 Storage Latch Insert

20 1 Storage Knob

21 1 Frame

22 2 Rear Roller Adj. Bolt

23 5 Roller Adj. Washer

24 1 Rear Endcap (Right)

25 5 8Ó Cable Tie

26 1 Lower Incline Motor Bolt

27 1 Releasable Wire Tie

28 1 51Ó Console Wire

29 1 Tie Clamp

30 1 Belly Pan

31 1 Latch Decal

32 1 Rear Foot

33 1 Black/White Wire Harness

34 2 Frame Bolt

35 12 Belly Pan Fastener

36 1 Front Right Endcap

37 1 Ground Screw

38 1 Ground Wire

39 1 Upright

40** 1 iFIT.com Video

41 36 Screw

42 2 Left Pulse Pad

43 2 Right Pulse Pad

44 1 Console Base (top)

45 1 Motor Belt

46 1 Console Base

47 2 Motor Tension Bolt

48 3 Small Screw

49 1 Small Bolt

50 2 Lock Washer

51 1 Optic Switch

52 1 Small Nut

53 1 Foam Grip (Left)

54 4 Motor Nut

55 2 Static Decal

56 1 Magnet

57 2 Upright Grommet

58 1 Motor/Pulley/Flywheel/Fan

59 1 Reed Switch/Sensor Wire

60 1 Reed Switch Clip

61 2 Hood Fastener

62 1 Motor Hood

63 1 Controller

64 25 Electronics Screw

65 1 Power Supply

66 4 Plastic Stand-Off

67 2 Hood Bracket (Front)

68 1 Electronics Plate

69 1 Hood Support Bracket

70 1 Motor Adjustment Bolt

71 1 Lift Frame

72 2 Hood Bracket (Side)

73 1 Chest Strap

74 1 Motor Isolator Plate

75 4 Motor Bolt

76 4 Motor Isolator

77 7 Incline Motor Nut

78 1 Incline Motor Bolt

79 1 Front Roller Adj. Bolt

80 1 Allen Wrench

81 2 Isolator Spacer

82 1 Incline Motor

83 1 Front Belly Pan

84 1 Power Cord

85 1 On/Off Switch

86 1 Circuit Breaker

87 1 Power Cord Grommet

88 1 Incline Motor Shield

89 2 Front Wheel Bolt

90 2 Front Wheel

91 1 Foam Grip (Right)

92 4 Bumper

93 2 Isolator

94 1 Wire Harness

95 1 Shock

96 1 Stop Bracket

97 1 Cushion Adjustment Motor

98 2 Upright Endcap

99 4 Upright Endcap Screw

100 1 Rear Endcap (Left)

Key No. Qty. Description Key No. Qty. Description

PART LISTÑMODEL NO. RBTL19991 R0700A

To locate the parts listed below, refer to the EXPLODED DRAWING attached in the center of this manual.

101 2 Nylon Washer

102 2 Incline Spacer

103 1 Console

104 2 Motor Tension Washer

105 1 Motor Star Washer

106 1 Motor Pivot Bolt

107 1 Sensor Unit

108 1 Motor Bracket

109 2 Motor Tension Nut

110 2 Cushion Screw

111 2 Cushion Plate

112 1 Warning Decal

113 1 Reading Rack

114 1 8Ó Wire Harness

115 1 Rear Roller

116 1 Cushion Rod

117 2 Sensor Foam

118 1 Pulse Receiver

119 1 Receiver Bracket

120 2 Wheel Sleeve

121 1 Transformer

122 2 Cushion Adj. Nut

123 1 24Ó Reed Wire

124** 1 iFIT.com CD

125 8 Console Base Side Screw

126 1 Incline Stop Bracket

127 1 10Õ iFIT.com Audio Cable

128 1 Jack

129 1 12Ó Audio Cable

135** 1 iFIT.com Module

131 2 Hood Fastener

132 1 12Ó Wire Harness

133 2 Short Hood Screw

# 1 8Ó Blue Wire, 2 F

# 1 8Ó Blue Wire, M/F

# 1 14Ó White Wire, 2 F

# 1 8Ó White Wire, M/F

# 1 9Ó Black Wire M/F

# 1 4Ó Black Wire , 2 F

# 1 8Ó Red Wire, M/F

# 1 8Ó Green Wire, F/Ring

# 1 User's Manual

* Includes all parts shown in the box

**These parts are optional. For information about the

iFIT.com module, call toll-free 1-800-884-0620. For

information about iFIT.com CDÕs or videocassettes,

call toll-free 1-800-735-0768

# These parts are not illustrated

Specifications are subject to change without notice

Key No. Qty. Description Key No. Qty. Description

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 (RBTL19991)

¥ The NAME of the product (REEBOK

ACD4 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 page 34 and this page and the

EXPLODED DRAWING attached in the center of this manual).

HOW TO ORDER REPLACEMENT PARTS

K. Niebergall

PRODUCT LIT. GROUP

100

115

130**

124**

40**

111

116

110

122

112

EXPLODED DRAWINGÑMODEL NO. RBTL19991 R0700A

125

133

102

101

103

106

108

105

109

125

102

125

113

131

118

117

119

107

120

121

127

128

129

126

132

104

114

101

EXPLODED DRAWINGÑMODEL NO. RBTL19991 R0700A

WHAT IS COVEREDÑThe entire REEBOK

ACD4 (ÒProductÓ) is warranted to be free of all defects in material and work-

manship.

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 com-

ponent, 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, im-

proper 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 satisfac-

tion.

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, al-

ways 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 war-

ranty.

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

LIMITED WARRANTY

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Reebok ACD4 TREADMILL Manual

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