NordicTrack_Treadmill

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

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

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

3.Place the treadmill on a level surface, with at least 2 m (8 ft.) 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 place the treadmill in a garage or covered patio, or near water.

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

6.Do not operate the treadmill until it is properly assembled (see HOW TO SET UP THE

TREADMILL on page 7).

7.Regularly inspect and tighten all parts of the treadmill.

8.Keep children under the age of 12 and pets

away from the treadmill at all times.

9.The treadmill should not be used by persons weighing more than 160 kg (350 lbs.).

10.Never allow more than one person on the treadmill at a time.

11.Wear appropriate exercise clothes when

using the treadmill. Do not wear loose clothes that could become caught in the treadmill. Athletic support clothes are recommended for

12.When connecting the power cord (see page 10), plug the power cord into a grounded circuit

capable of carrying 10 or more amps. No other appliance should be on the same circuit. Do not

use an extension cord.

13.Keep the power cord away from heated sur- faces.

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 BE- FORE YOU BEGIN on page 6 if the treadmill 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.The pulse sensor is not a medical device. Various factors, including the user's move- ment, may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

18.Never leave the treadmill unattended while it is running. Always remove the key, unplug the power cord, and switch the on/off circuit breaker to the off position when the treadmill is not in use.

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

20.When using iFIT.com CDs, you will be alerted by an electronic ???chirping??? sound when the speed and/or incline of the treadmill is about to change. Always listen for the ???chirp??? and be prepared for speed and/or incline changes. In some instances, the speed and/or incline may change before the personal trainer de- scribes the change.

21.When using iFIT.com CDs, you can manually override the speed and incline settings at any time by pressing the SPEED and INCLINE but- tons. However, when the next ???chirp??? is heard, the speed and/or incline will change to the next settings of the CD program.

22.Always remove iFIT.com CDs from your CD player when you are not using them.

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

24.Make sure to perform all maintenance proce- dures outlined in this manual. Failure to do so may result in damage to the treadmill.

25. 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. Servicing other than the procedures in this manual should be per- formed by an authorized service representa- tive 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

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

1. Slide the Right and Left Uprights (95, 97) onto the brack-

Raise the Right Upright (95) until the lower hole in the front of the Upright is aligned with the upper hole in the bracket. Thread an Upright Bolt (96) into the Upright and the bracket. Do not fully tighten the Upright Bolt yet.

Repeat this step with the Left Upright (97).

2.While a second person holds the Handrail (91) near the Uprights (95, 97), feed the wires in both sides of the Handrail down into the Uprights. Pull the ends of the

wires out of the lower ends of the Uprights. If there are wire ties on the ends of the wires, remove them.

Finger tighten eight Handrail Bolts (99) into the Uprights (95, 97) and the Handrail (91). Do not tighten the

Handrail Bolts yet. Be careful to avoid pinching the wires.

Note: The CD Holder (86) and the Cup Holder (85) are replaceable. If these parts become dislodged from the Console Base (89), simply press them back into place.

3.Connect the TV Cable (17) and the Right Power Wire Harness (57) in the indicated locations. Push all of the

CAUTION: Before operating the console, read the following precautions.

???Do not stand on the walking belt when turn- ing on the power.

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

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

???The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is in- tended only as an exercise aid in determin- ing heart rate trends in general.

???If you have heart problems, or if you are over 60 years of age and have been inactive, do not use the pulse-driven programs. If you

are taking medication regularly, consult your physician to find whether the medication will affect your exercise heart rate.

???To reduce the possibility of electric shock,

keep the console dry. Avoid spilling liquids on the console and place only a sealed water bottle in the water bottle holder.

GETTING STARTED

1 Plug in the power cord.

Refer to HOW TO CONNECT THE POWER

CORD on page 10.

Move the on/off circuit breaker to the on 2 position.

clip by carefully taking

a few steps backward until the key is pulled from the console. If the key is not pulled from the console, adjust the position as needed.

Insert the key into the console again. After a mo- ment, various displays and indicators on the con- sole will light.

4 Enter your weight.

Although you can use the console without entering your weight, if you enter your weight the console will more accurately count the Calories that you burn. To enter your weight, first press the ENTER AGE/WT button. The words ENTER WEIGHT and the current weight setting will appear in the main display.

Press the + and ??? buttons above the ENTER AGE/WT button to enter your weight. The buttons can be held down to enter your weight quickly.

HOW TO USE THE MANUAL MODE

1 Insert the key into the console.

Refer to GETTING STARTED on page 14.

A moment after the button is pressed, the walking belt will begin to move at 3 kph. Hold the handrails and begin walking.

As you exercise, change the speed of the walking belt as de- sired by pressing the SPEED + and ???

buttons. Each time a

button is pressed, the speed setting will change

by 0.1 kph; if a button is held down, the speed set-

the SPEED + button and then adjust the speed as desired.

4 Change the incline of the treadmill as desired.

To change the incline of the treadmill, press the INCLINE + and ??? but- tons. Each time a but- ton is pressed, the in-

cline will change by 0.5%. The incline range is 0% to 15%. Note: After the buttons are pressed, it may take a moment for the treadmill to reach the se-

lected incline setting.

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

the following information:

Incline ???The left end of the main display will

show the incline level of the treadmill.

for an explanation of your estimated maximum heart rate.) The display will change from one num- ber to the other every seven seconds.

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

To reset the displayed time, distance, and

Calories at any time, press the RESET button.

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

Step onto the foot rails and press the STOP button. Next, remove the key from the console and put the key in a secure place.

When the treadmill is not in use, switch the on/off circuit breaker near the power cord to the off posi- tion and unplug the power cord.

HOW TO USE PRESET PROGRAMS

When a preset program is selected, the maximum incline setting for the program will flash at the left end of the main display and the maximum speed setting will flash at the right end of the main dis- play. After three seconds, the name of the se- lected program, the level of the program, and the total program time will begin to scroll across the main display. If desired, you can change the maxi- mum incline setting or the maximum speed setting

by pressing the INCLINE or SPEED buttons. If

you increase either setting, the difficulty level of the entire program will increase; if you decrease either setting, the difficulty level of the entire pro- gram will decrease.

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

Note: Each time a segment ends and the speed

settings move to the left, if all of the indicators in the CURRENT SEGMENT column are lit, the

speed settings may move downward so that only

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

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

number of lit indicators as the CURRENT SEG- MENT column, an additional indicator may light or

darken in those columns as well.)Important:

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

HOW TO USE PULSE-DRIVEN PROGRAMS

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

the right for an explanation of your estimated max- imum heart rate). The ENDURANCE PULSE pro- gram will keep your heart rate near 80% of your estimated maximum heart rate. The MANUAL PULSE program will keep your heart rate near a percentage that you select.

When a pulse-driven program is selected, the name of the selected program and the total pro- gram time will scroll across the main display. The words ENTER AGE and the current age setting will then be shown.

During pulse-driven

programs, the matrix will show a moving graphic that repre- sents your heart rate. Each time a heart- beat is detected, an

additional peak will appear in the graphic.

4 Enter your age.

Your must enter your age to use a pulse-driven program. To enter your age, press the + and ??? but- tons above the ENTER AGE/WT button. The but-

tons can be held down to enter your age quickly. The age range is 20 to 80 years. When your age is shown, press the ENTER AGE/WT button.

If you have selected the CARDIO WALK PULSE or ENDURANCE PULSE program, go to step 6. If you have selected the MANUAL PULSE pro- gram, go to step 5.

5 Enter a target heart rate setting.

After you have entered your age, the words ENTER PERCENT and the target heart rate set- ting for the program will be shown in the main dis- play. The target heart rate setting represents a percentage 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

beats per minute (220 ??? 30 = 190). If you are 30 years old, a target heart rate setting of 50 is equal to 95 beats per minute (50% of 190 is 95).

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

Each pulse-driven program is divided into one-

minute segments. ( The main display will show both the time remaining in the program and the time re-

maining in the current segment of the program.) One target heart rate setting is programmed for

each segment. (During the MANUAL PULSE pro- gram, the same target heart rate setting will be programmed for all segments.)

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

lowest setting, the speed cannot be increased any further. When the incline reaches the highest set- ting, the speed cannot be decreased any further.

If your pulse is not detected during the program, the letters PLS will flash in the main display and the speed and incline of the treadmill may auto- matically decrease until your pulse is detected. If this occurs, refer to the instructions included with your chest pulse sensor.

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

7 Follow your progress with the main display.

Refer to step 5 on page 15.

8 Whenkey.the program is completed, remove the

Refer to step 6 on page 18.

HOW TO USE THE FITNESS TEST PROGRAM

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

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

During the fitness test

program, the matrix will show a moving graphic that repre- sents your heart rate. Each time a heart- beat is detected, an

additional peak will appear in the graphic.

4 Enter your age.

Your must enter your age to use the fitness

test program. To enter your age, refer to step 4 on page 19.

Press the START button or the SPEED + button 5 to start the program.

When the button is pressed, the main display will show the words LEVEL 1, indicating that the first four-minute level of the fitness test program has begun. The incline of the treadmill will then auto- matically adjust to 3% and the walking belt will begin to move at 2.4 kph. Hold the handrails and begin walking.

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

At the end of each minute of the program, a tone will sound; when the first four-minute level is com- pleted, a tone will sound and the main display will show the words LEVEL 2, indicating that the sec- ond four-minute level has begun. The incline will then change to 4% and the speed of the walking belt will increase to 4 kph.

When the fitness test program is completed, the words COOL-DOWN will be shown in the main

display and a two-minute cool-down period will begin. The speed and incline will then decrease.

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

The fitness test program cannot be stopped tem- porarily and then restarted. However, the program can be stopped at any time with the STOP button. The main display will then show an estimated fit- ness level.

6 Whenkey.the program is completed, remove the

Refer to step 6 on page 18.

HOW TO USE IFIT.COM CD PROGRAMS

To use iFIT.com CDs, your portable CD player must

be connected to the treadmill.See HOW TO CON- NECT YOUR CD PLAYER TO THE TREADMILL on

page 11.

Follow the steps below to use an iFIT.com CD program.

stances, the speed and/or incline may change before the personal trainer describes the change.

If the speed or incline settings are too high or too low, you can manually override the settings at any

time by pressing the SPEED or INCLINE buttons

on the console. However, when the next ???chirp??? is heard, the speed and/or incline will change

to the next settings of the CD program.

To stop the walking belt at any time, press the STOP button on the console. The time will begin to flash in the main display. To restart the pro- gram, press the START button or the SPEED + button. After a moment, the walking belt will begin

to move at 3 kph. When the next ???chirp??? is heard, the speed and incline will change to the

next settings of the CD program. The program can also be stopped by pressing the STOP button

on your CD player.

When the CD program is completed, the walking

belt will stop and the time w ill begin to flash in the main display. Note: To use another CD program,

press the STOP button or remove the key and go to step 1.

Note: If the speed or incline of the treadmill does not change when a ???chirp??? is heard:

???Make sure that the iFIT.com indicator is lit and that the time is not flashing in the main dis- play. If the time is flashing, press the START button or the SPEED + button on the console.

???Adjust the volume of your CD player. 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.

5 Follow your progress with the main display.

Refer to step 5 on page 15.

7 Whenkey.the program is completed, remove the

Refer to step 6 on page 18.

HOW TO USE THE MAINTENANCE MODE

The console features a maintenance mode that allows you to access information and to view and change var- ious default settings. Follow the steps below to use the maintenance mode.

1 Insert the key into the console.

Refer to GETTING STARTED on page 14.

Hold down the ENTER AGE/WT button and the 2 RESET button simultaneously for two seconds

to select the maintenance mode.

When the maintenance mode is selected, the words MAINTENANCE MODE will appear in the main display.

Press the ENTER AGE/WT button to view the 3 total number of hours that the treadmill has

been used.

Press the ENTER AGE/WT button again to 4 view the total distance that the walking belt

has moved.

Any time that the treadmill is not used for several minutes, the console will enter a timeout mode

and the words PUSH ANY BUTTON TO START A NEW PROGRAM will begin to scroll across the main display. To set the number of minutes before the console will enter the timeout mode, press the

+ and ??? buttons above the ENTER AGE/WT but- ton. The delay time can be from 1 to 15 minutes.

Press the ENTER AGE/WT button again and 6 set the program time for the CARDIO WALK 1,

ENDURANCE 1, and FINISH LINE 1 programs.

The CARDIO WALK 1, ENDURANCE 1, and FIN- ISH LINE 1 programs can be set to last for 20, 30, or 40 minutes. To change the setting, press the +

and ??? buttons above the ENTER AGE/WT button.

Press the ENTER AGE/WT button again and set 7 the program time for the CARDIO WALK 2, EN-

DURANCE 2, and FINISH LINE 2 programs.

The CARDIO WALK 2, ENDURANCE 2, and FIN- ISH LINE 2 programs can be set to last for 20, 30, or 40 minutes. To change the setting, press the +

and ??? buttons above the ENTER AGE/WT button.

If there are no controller errors, the words NO CONTROLLER ERRORS will appear in the main display. If there is a controller error, the name of the error will appear in the main display. If this oc- curs, press the RESET button. If the same con- troller error appears repeatedly, please contact your distributor.

Press the ENTER AGE/WT button again to 9 check for system errors.

If there are no system errors, the words NO SYS- TEM ERRORS will appear in the main display. If the words LUBRICATE DECK appear in the main display, the walking platform should be checked

for adequate lubricant. Follow the instructions in step 4 on page 29 to lubricate the walking platform if necessary. Then, refer to HOW TO RESET THE LUBE REMINDER on page 25.

Press the ENTER AGE/WT button again and 10 enable or disable the lubrication reminder.

The console can be set to display the words LU- BRICATE DECK every five minutes when the walking platform needs to be lubricated. Press the + or ??? button above the ENTER AGE/WT button until the words LUBE REMINDER ENABLED ap- pear in the main display. To turn off the lubrication reminder, press the + or ??? button until the words LUBE REMINDER DISABLED appear.

To require the use of the safety key with the con- sole, press the + or ??? button above the ENTER AGE/WT button until the words SAFETY KEY EN- ABLED appear in the main display. To allow the treadmill to be used without the key, press the + or

??? button until the words SAFETY KEY DISABLED appear.

If you have the Basic console, go to step 16. If you have the Workout TV console, go to step 12.

To make the TV available for use, press the + or ??? button above the ENTER AGE/WT button until the words TV POWER ON appear in the main display.

To prevent the TV from being used, press the + or

??? button until the words TV POWER OFF appear.

If you have disabled the TV, go to step 16. If you have enabled the TV, go to step 13.

Press the ENTER AGE/WT button again and 13 select a cable TV connection or an antenna

connection.

If you are using a cable TV connection, press the +

or ??? button beside the ENTER AGE/WTbutton until the words TV MODE CABLE STATIONS ap-

pear in the main display. If you are using an an- tenna connection, press the + or ??? button until the words TV MODE AIR STATIONS appear.

The console has the capability to find and store in memory all of the valid TV channels in your area. While the words PRESS CHANNEL UP TO SCAN TV CHANNELS are scrolling across the main dis- play, press the CHANNEL + button to start the channel scanning process.

The console will begin scanning all TV channels. If no broadcast signal is detected on a channel, the channel will be skipped; if a signal is detected, a tone will sound and the channel will be stored in memory. This process will continue until the high- est channel is reached. The lowest channel stored

in memory will then appear in the main display.

15 Press the ENTER AGE/WT button again and delete or add TV channels.

After all valid TV channels have been stored in the console???s memory, you can delete unwanted channels or add other channels. To delete or add

a channel, first press the CHANNEL + and ??? but- tons until the channel appears in the main display.

to exit the maintenance mode.

To exit the maintenance mode at any time, hold down the ENTER AGE/WT button and the RESET button simultaneously for two seconds.

HOW TO RESET THE LUBE REMINDER

If the words LUBRICATE DECK appear in the main display when the maintenance mode is selected (refer

to step 9 on page 24), follow the steps below to reset the lube reminder.

Flat Screen

Television

Matrix

Main Display

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

FEATURES OF THE CONSOLE

The state-of-the-art Workout TV console offers an im- pressive array of features to make your workouts more effective and enjoyable.

When the manual mode of the console is selected, the speed and incline of the treadmill can be changed with

a touch of a button. As you exercise, the console will provide instant exercise feedback. You can even mea- sure your heart rate using the built-in pulse sensor.

No matter which mode or program you select, the per- sonal TV will allow you to watch the television program of your choice while you exercise.

The console also features new iFIT.com interactive technology. IFIT.com technology is like having a per- sonal trainer right at your side. Using the included audio cable, you can connect your portable CD player to the treadmill and play special iFIT.com CD programs (iFIT.com CDs 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 de-

signed by certified personal trainers.To order iFIT.com

CDs, please contact your distributor.

To upgrade your treadmill with the Workout TV console, contact your distributor.

HOW TO USE THE WORKOUT TV CONSOLE

The Workout TV console offers exactly the same fea- tures as the Basic console, but also incorporates a built-in personal TV. Note: The console has the capa- bility to find and store in memory all of the valid TV channels in your area. You can even screen out un- wanted channels. Refer to pages 23 to 25 for instruc- tions.

To listen to television programs using head- phones, plug your headphones into the indicated jack on the left side of the console.

Note: A CATV cable must be connected to the treadmill in order for cable TV stations to be viewed. Refer to HOW TO CONNECT A CATV CABLE on page 10 for instructions.

To use the Workout TV console, follow the instruc-

tions on pages 14 to 25 of this manual.To use the personal TV, follow the instructions below.

1 Select the desired channel.

Press the CHANNEL + and ??? buttons to select a channel. The selected channel will appear in the main display.

Note: If a satellite receiver, VCR, or DVD player is connected, the channel must be changed at the satellite receiver, VCR, or DVD player.

3 Adjust the volume.

Press the VOLUME + and ??? buttons to select the desired volume. The selected volume setting will appear in the main display.

Regular maintenance is necessary for optimal performance and long treadmill life. Please read and follow all instructions below. If the treadmill is not maintained as described, components may wear excessively

and the treadmill may be damaged.If you have questions about maintenance, please contact your distributor.

CAUTION: Make sure to remove the key and unplug the power cord before performing any maintenance procedures.

WEEKLY MAINTENANCE

1.Inspect and properly tighten all external parts of the treadmill.

2.Apply a mild multi-purpose cleaner to a 100% cotton cloth and remove any dust and grime from the handrails, uprights, foot rails, frame, and motor hood. In addition, wipe the walking platform along the sides of the walk-

3.Make sure that the walking belt is centered and properly tightened. If it is centered and runs smoothly, do not make any adjustments. If the walking belt needs to be adjusted, refer to pages 33 and 34.

MONTHLY MAINTENANCE

1. Remove the two screws attaching the motor hood and lift off

the motor hood. Using a hand-held vacuum, clean the area

covered by the motor hood.Be careful to avoid touchingMotor Belt

any components.

2.Check the motor belt for wear and cracks. If the motor belt needs to be replaced, refer to page 42 to order a new motor

TURNING THE WALKING PLATFORM

Both sides of the walking platform are designed to be used as walking surfaces. Inspect the walking platform peri- odically for wear. If there is any wood showing through the phenolic coating, or if the surface is damaged, the walking platform should be turned over. The walking platform will need to be turned over after every 9,500 to 12,000 kilometres. Follow the instructions below to turn over the walking platform.

3.Reattach the Right and Left Roller Guards (81, 83) with the two Roller Guard Screws (80). Insert the Rear Roller Bolts (82) into the Roller Guards and thread them into the Rear Roller (79). Reattach the Motor Hood

(1)with the two Hood Screws (2).

REPLACING THE WALKING BELT

When the walking belt becomes worn, it should be replaced. The walking belt will need to be replaced after every 19,000 to 24,000 kilometres. Refe r to page 42 to order a new walking belt.

T ROUBLESHOOTING

Most treadmill problems can be solved by following the steps outlined in this section. Find any symptoms that apply, and follow the steps listed. If further assistance is needed, please contact your distributor.

1.SYMPTOM: THE POWER DOES NOT TURN ON

a.Make sure that the power cord is plugged into a properly grounded outlet. (Refer to page 10.)

b.Make sure that the key is inserted into the console.

c.Check the on/off circuit breaker located on the treadmill near the power

cord. Make sure that the on/off circuit breaker is switched to the on position.

2.SYMPTOM: THE POWER TURNS OFF DURING USE

a.Check the on/off circuit breaker located on the treadmill near the power cord. (See drawing 1. c. above.) Make sure that the on/off circuit breaker is switched to the on position.

b.Make sure that the power cord is plugged in.

c.Remove the key from the console. Reinsert the key into the console.

d.If the power still turns off during use, please call Customer Care toll-free.

???On??? Position

c. If the walking belt slips when walked on: Remove the

key and unplug the power cord.Using the included allen

wrench, turn both roller adjustment bolts clockwise 1/4 of a turn. When the walking belt is properly tightened, you

should be able to lift each side of the walking belt 1 to 2 inches off the walking platform. The center of the walking belt should just touch the walking platform. Make sure to keep the walking belt centered. 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.

5.SYMPTOM: THE WALKING BELT STOPS OR THE INCLINE CANNOT BE ADJUSTED EVEN THOUGH

THE CONSOLE REMAINS LIT

a.This indicates that a controller error may have occurred. To correct the problem, refer to step 8 on page 23.

6.SYMPTOM: THE TREADMILL DOES NOT APPEAR TO BE AT THE INCLINE LEVEL SHOWN IN THE

MAIN DISPLAY

a.The incline system may need to be calibrated. To initiate the calibration routine, hold down the SPEED + button and the SPEED ??? button simultaneously for two seconds. During the calibration routine, the treadmill will automatically rise to the highest incline level and then return to the lowest incline level.

7.SYMPTOM: THE WORDS LUBRICATE DECK APPEAR IN THE MAIN DISPLAY

a.If the words LUBRICATE DECK appear in the main display, the walking platform should be lubricated. Follow the instructions in step 4 on page 29 to lubricate the walking platform. After you have lubricated the walking platform, hold down the STOP button and the RESET button simultaneously for two seconds to reset the

service distance. If this is not done, the words LUBRICATE DECK will continue to appear.

FACTORS IN A SENSIBLE DIET

???Choose high-fiber, low-fat, and low-sugar foods: fruits, vegetables, and whole grains.

???Eat at least five servings of fruits and vegetables daily.

???Reduce red meat consumption; eat lean meat, white meat, and fish.

???Choose healthful snacks; bring healthful foods with you to work or in the car.

???Eat regular meals or mini-meals. Control your portion size???don't binge or overeat. Eat slowly.

???Reduce fast food and pre-packaged meals.

???Pay attention to fat content and calories.

???Limit alcoholic beverages and caffeine.

???Drink at least eight to ten glasses of water daily.

EXERCISE STEPS

The following nine steps for designing your exercise program were developed by exercise physiologists at NordicTrack. The actual exercise you perform is only a part of a safe and effective training program. There are many other aspects to developing a life-long commitment to physical fitness.

Be sure to check your heart rate at least twice during an aerobic conditioning session. First, check your heart rate five minutes into your work- out to be sure that you are at the proper intensity. Then, check it again near the end of your workout to verify that you have maintained your target heart rate for the recommended period of time.

TARGET HEART RATE ZONES

200

180

160

Pulse 140 120

100

WEIGHT LOSS TIPS

At least four, 30-minute workouts per week, along with a reduced-calorie diet, are recommended if you are trying to lose weight. However, be sure to stay within your target heart rate zone and exercise a maximum of 5 days per week for 60 minutes per workout.

Good posture is the key to safe, comfortable workouts. Keep your chin up and your head facing forward. Align your head and shoulders with your hips. Avoid leaning forward. Keep your back straight.

4 Warm up before you begin.

A warm-up routine prepares your body and mind

for vigorous exercise. It also helps provide insur- ance against injury and soreness. Warm up with

two to five minutes of slow exercise, at minimal in- tensity.

5 Stretch after your warm-up.

A pliable, well-stretched muscle is less suscepti- ble to injury. Perform the recommended stretches on a smooth, flat surface.

the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward, and move your hips toward the wall. Hold for 15 to 30 seconds, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons, and ankles.

wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 to 30 seconds, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

BENEFITS OF AEROBIC EXERCISE

???Effective weight loss and management

???Added protection from heart disease

???Increased strength and health of bones

???Higher levels of energy for greater productivity during the day

???Healthy stress relief from a pressure-packed day

???Greater intellectual capacity and productivity

6 Get fit with NordicTrack

Effective aerobic exercise has three major compo- nents: frequency ,intensity , and time :

Frequency ???Three to five workouts per week are recommended. Exercise at least four times a

week for weight loss.

Intensity ???Check your heart rate at least twice during your aerobic exercise session: once during the session and once again at the end. Maintain a workout intensity level within your Target Heart Rate Zone. You can measure your heart rate

using the handgrip pulse sensor or the method described below:

1.Lower your wrist below your heart level. This will make your heart rate stronger and easier to feel.

2.Using the

index and middle finger- tips of your right hand, touch your left wrist, one- fourth inch from your wrist joint,

at the base of your thumb.

3. Apply minimal pressure with both fingers???let the beat come to your fingers. If you can't find your pulse, use the opposite wrist and hand.

Time ???Beginning exercisers may wish to start with 5 to 10 minutes of aerobic activity. Those in average physical condition should exercise for 20 to 30 minutes. Highly fit people, or people who want to lose weight, should exercise for 30 to 60 minutes. The key is to maintain your target heart rate for the duration of the workout period.

Remember to take it slowly. Fitness is a lifelong commitment. If you can't go the full 20 minutes from the start, which is common, try to exercise for five minutes at a time, a couple of times a day. Recent research indicates that several short workouts in one day can also provide fitness benefits. Gradually, your stamina will increase and it will become easier to exercise for longer periods of time.

7 Cool down after aerobic exercise.

Keep moving! It is important that you cool down properly to allow your heart rate to decrease slowly after it has been elevated. This helps the blood flow from your extremities back to your heart. Keep your legs moving on the treadmill at a slower pace for at least five minutes following the aerobic phase.

Stretch again at the end of your exercise 8 session.

Stretching after exercise reduces muscle sore- ness. See step 5 on page 36.

9 Participate in strength training.

"Balanced fitness, including both strength training and aerobic exercise, can do more to ensure a happy life than just about anything else known to medical science today."

???Kenneth Cooper, M.D., M.P.H., founder of The Cooper Institute For Aerobic Research, Dallas, Texas.

A strength-training program increases your lean muscle mass. Lean muscle mass aids in burning body fat. With additional muscle mass and

strength, you will receive the full benefits of an ex- ercise program. You will also be less prone to in- juries during the aerobic phase of your workout.

WORKOUT TIPS

Full-body conditioning helps take care of many of life's aches and pains. However, it takes time for your body to adapt to any new routine. Below are some tips that will help ease you into your new NordicTrack routine.

???Begin and end each exercise session with the stretches on page 36. Stretch in a smooth, controlled manner. Hold each stretch for 15 to 30 seconds. You may experience some initial muscle soreness and discomfort as a result of exercising inactive or poorly stretched muscles. For maximum benefit, a stretching routine must be performed every day.

???Be aware of your body's signals and react to them accordingly. At your correct exercise in- tensity, you should be able to whistle or main- tain a normal conversation. If during

exercise you feel tired, light-headed, dizzy, or nauseated, stop exercising immediately and

consult your physician. Your heart rate may also be affected by such things as stress, caffeine, nicotine, or prescription drugs.

WORKOUT PROGRAMS

The Health level typically lasts four to six weeks. At this level you should be concerned with slowly improv-

ing your fitness level and endurance.

Take it slowly. Set mini-goals for yourself. You may want to begin your fitness routine with three or four short, 5- or 10-minute workouts in a day.

Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone.

The Fitness level usually lasts 12 to 20 weeks. (It may last longer, depending on your fitness goals.) At this

level you should strive to achieve your fitness goals.

Set realistic short- and long-term goals for yourself. Frequently re-evaluate your fitness goals and reward yourself as you are successful.

Move on to the Advanced Level when you have reached your fitness goals and your heart rate has moved below your target heart rate zone.

nance program as well. Interval training will add variety to your workout routine and further condition your cardiovascular system. Interval training has been

shown to promote higher levels of aerobic condition-

ing. It consists of spurts of high-intensity activity fol- lowed by active rest periods of exercise at a lower in- tensity. For example, a one-minute spurt of high-resis- tance, fast exercise is followed by a two- to three- minute active rest period of low-resistance, slow exer- cise. The duration of these periods should be based

more on how you feel rather than time. A sequence such as this should be repeated 5 to 20 times during your workout session.

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