NordicTrack_Treadmill

Model No. NCTL11992

Serial No.

Find the serial number in the location shown below. Write the serial number in the space above for reference.

Serial Number Decal

If you require SERVICE for this product, please call

SEARS: 1-800-4 MY HOME

(469-4663)

If you are MISSING PARTS or require INFORMATION on how

to operate this product, call

1-888-936-ICON

(4266)

CAUTION

Read all precautions and instruc- tions in this manual before using this equipment. Save this manual for future reference.

USER'S MANUAL

Visit our website at

www.nordictrack.com

TABLE OF CONTENTS

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

LIMITED WARRANTY

tends only to the original purchaser. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product at one of its authorized service centers. All products for which warranty claim is made

of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential damages of whatsoever nature. Some provinces do not allow the exclusion or limitation of incidental or consequential dam- ages. 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 provinces do not allow limitations on how long an im- plied warranty lasts. Accordingly, the above limitation may not apply to you.

This warranty gives you specific legal rights. You may also have other rights which vary from province to province or so specified by the retailer of your equipment.

ICON OF CANADA, INC., 900 de l???Industrie, St. Jer??me, QC J7Y 4B8

IMPORTANT PRECAUTIONS

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

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 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 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 124 kgs (275 lbs.).

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

10.When connecting the power cord (see page 8), plug the power cord into a surge protector (not included) and plug the surge protector into a grounded circuit capable of carrying 15 amps or more. No other appliance should be on the

same circuit. Do not use an extension cord.

11.Use only a CUL-listed surge protector, rated

at 15 amps, with a 14-gauge cord of 1,5 m (5 ft.) or less in length. Do not use an extension cord.

12.Keep the power cord and the surge protector away from heated surfaces.

13.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.)

14.Never start the treadmill while you are stand- ing on the walking belt. Always hold the handrails while using the treadmill.

15.The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed.

16.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.

17.Using hand weights and not holding the handrails may compromise your ability to maintain your balance. Hand weights should be used only by experienced users.

18.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.)

19.Do not attempt to raise, lower, or move the treadmill until it is properly assembled. (See ASSEMBLY on page 6, and HOW TO FOLD

AND MOVE THE TREADMILL on page 25.) You

must be able to safely lift 20 kg (45 lbs.) in order to raise, lower, or move the treadmill.

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

21.When folding or moving the treadmill, make

sure that the storage latch is fully closed.

22.When using iFIT.com CD???s and videos, an electronic ???chirping??? sound will alert you when the speed and/or incline of the treadmill is about to change. Always listen for the ???chirp??? and be prepared for speed and/or in- cline changes. In some instances, the speed and/or incline may change before the per- sonal trainer describes the change.

23.When using iFIT.com CD???s and videos, you can manually override the speed and incline settings at any time by pressing the speed and incline buttons. However, when the next

???chirp??? is heard, the speed and/or incline will change to the next settings of the CD or video program.

24.Always remove iFIT.com CD???s and videos

from your CD player or VCR when you are not using them.

25.Inspect and tighten all parts of the treadmill regularly.

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

27. 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.

28. This treadmill is intended for in-home use

only. Do not use this treadmill in any commer- cial, rental, or institutional setting.

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

Read all instructions before using. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

SAVE THESE INSTRUCTIONS

The decals shown below have been placed on your treadmill. If the decal is missing or illegible, please call our Customer Service Department, toll-free, to order a free replacement decal (see ORDERING RE- PLACEMENT PARTS on the back cover). Apply the decal in the location shown.

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

Program

Display

FEATURES OF THE CONSOLE

The advanced console offers an impressive selection

of features to help you get the most from your exercise. When the console is in the manual mode, the speed

and incline of the treadmill can be changed with a touch of a button. As you exercise, the console will provide continuous exercise feedback. You can even measure your heart rate using the built-in pulse sensor.

Five preset workout programs are also offered. Each program automatically controls the speed and incline of the treadmill to give you an effective workout. The included hand weights can be used to add upper-body exercise to your workouts as well. You can even create your own custom workout programs and store them in memory for future use.

In addition, the console offers a fitness test program that measures your relative fitness level and a pulse- driven program that automatically adjusts the speed and incline of the treadmill to keep your heart rate near a target level during your workout. Note: The fitness test program and the pulse-driven program require the use of an optional chest pulse sensor (see page 24).

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 (CD???s are available sep- arately). 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 per- sonal 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 instructor???the 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. See www.iFIT.com for complete details.

To purchase iFIT.com CD???s or videocassettes call toll- free at 1-888-936-4266 .

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 below) 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 program. If you are taking medication regularly, consult your physician to find whether the medication will affect your exercise hart rate.

???Using hand weights and not holding the

handrails may compromise your ability to maintain your balance. Hand weights should be used only by experienced users.

??? 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

1Attach the clip to the waistband of your clothes.

steps backward until the key is pulled from the console. If the key is not pulled from the con- sole, adjust the position of the clip as needed.

Then, remove the key from the console.

is inserted, the treadmill incline system may auto- matically calibrate itself???the treadmill will rise to the highest incline level and then return to the low- est incline level.

5 Enter your weight.

Although you can use the console without

entering your weight, the console will count the calories you burn more

accurately if you enter

your weight. To enter your weight, press either of the Weight buttons. The current weight setting will appear in the Speed/Pace display. Press the

Weight buttons again to enter your weight. Four seconds after the buttons are pressed, the weight setting will disappear from the display. Your weight will then be saved in memory.

Note: The console can display speed and dis-

tance in either miles or kilometers. To find which unit of measure-

ment is selected, hold

down the Stop button while inserting the key into

the console. An ???E,??? for English miles, or an ???M,???

the unit of measurement. When the desired unit of measurement is selected, remove the key and

then reinsert it. Note: For simplicity, all instructions in this manual refer to miles.

To reset the displays, press the Stop button, re- move the key, and then reinsert the key.

6 Measure your heart rate, if desired.

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

When you are finished using the treadmill, move the on/off switch near the power cord to the off position and unplug the power cord.

HOW TO USE PRESET PROGRAMS

1Insert the key fully into the console.

See GETTING STARTED on page 10.

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.

Current Segment

Each program is divided into several time seg- ments of different lengths. The Time display shows both the time remaining in the program and the time remaining in the current segment. One speed setting and one incline setting are pro- grammed for each segment. The speed setting for the first segment

will be shown in the flashing

Current Segment column of the pro- gram display. (The incline set- tings are not

shown in the program display.) The speed set- tings for the next twelve segments will be shown in the twelve columns to the right.

When only three seconds remain in the first seg- ment of the program, both the Current Segment column and the column to the right will flash, a se-

the second segment will then be shown in the flashing Current Segment column and the tread- mill will automatically adjust to the speed and in- cline settings for the second segment.

The program will continue in this way until the speed setting for the last segment is shown in the Current Segment column and no time remains in

the Time display. The walking belt will then slow to a stop.

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 set-

tings may move downward so that only the highest indicators in the columns will appear in the pro-

gram display. When the speed settings move to the left again and not all of the indicators in the Current Segment column are lit, the speed settings will move back up.

Refer to step 5 on page 11.

5 Measure your heart rate, if desired.

See step 6 on page 12.

6 When the program has ended, remove the key.

See step 7 on page 12.

HOW TO CREATE CUSTOM PROGRAMS

1Insert the key fully into the console.

See GETTING STARTED on page 10.

cline settings are not shown in the program dis- play.) To program the desired speed and incline settings for the first segment, simply adjust the speed and incline of the treadmill to the desired levels with the Speed and Incline buttons. Every

few times one of the Speed buttons is pressed, an additional indicator will light or darken in the Current Segment column.

When the first segment of the program is com- pleted, the current speed setting and the current incline setting will be stored in memory. All columns in the program display will then move one column to the left and the speed setting for the second segment will be shown in the flashing Current Segment column. Program speed and incline settings for the second segment as de- scribed above.

Repeat this procedure until you have programmed speed and incline settings for as many segments as desired???custom programs can have from one to forty segments.

To stop the program temporarily, press the Stop button. All displays will pause and the Time dis- play will begin to flash. To restart the program,

press the Start Program button or the Speed??? button.

Press the Stop button, remove the key, and 5 then reinsert the key.

When you have programmed speed and incline settings for as many segments as desired, press the Stop button, remove the key, and then reinsert the key. The speed and incline settings that you programmed and the number of completed

segments will be stored in memory. To use the custom program, see HOW TO USE CUSTOM PROGRAMS on page 15.

6 Remove the key.

See step 7 on page 12.

When the cool-down segment is completed, the walking belt will slow to a stop. After the fitness test program is com-

pleted, your fitness level will be shown in the

Time display. There are ten fitness levels??? fitness level 10 (FL:10) is the highest. Remem-

ber, the fitness program is intended 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 ???PLS??? will flash in the Heart Rate/Calories display. If your pulse is not detected during the last thirty seconds of any 4-minute segment (after 4 minutes, after 8 minutes, etc.), the fitness test pro- gram w ill end and the Time display will show a fit- ness 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.

6 When the program has ended, remove the key.

See step 7 on page 12.

lems, or if you are over 60 years of age and have been inactive, do not use the pulse-driven program. If you are taking medication regularly, consult your physician to find whether the medication will affect your exercise heart rate.

Follow the steps below to use the pulse-driven program.

1Put on the chest pulse sensor.

Refer to the instructions included with the chest pulse sensor to put on the chest pulse sensor.

2 Insert the key fully into the console.

See GETTING STARTED on page 10.

3 Select the pulse-driven program.

HOW TO CONNECT THE TREADMILL TO YOUR

CD PLAYER, VCR, OR COMPUTER

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.

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.

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 CONNECT YOUR HOME STEREO on page 20.

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 CD???s 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

19.Note: To purchase iFIT.com CD???s or videocas- settes, call toll-free 1-888-936-4266.

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

1Insert the key fully into the console.

See GETTING STARTED on page 10.

iFIT.com button lights.

3 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 videocassette, insert the videocassette into your VCR.

4 PressVCR. the PLAY button on your CD player or

A moment after the button is pressed, your per- sonal trainer will begin guiding you through your workout. Simply follow your personal trainer???s instructions. Note: If the Time display is flashing,

press the Start button or the Speed??? button on the console. 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 ???chirping??? sound will alert you when the speed and/or incline of the treadmill is about to change.

some instances, 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 or video program.

a moment, the walking belt will begin to move at 1.0 mph. When the next ???chirp??? 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 Tim e 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 18.

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 display is not flashing. If the Time display is flashing, press the Start but-

ton 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 con- sole 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.

Follow your progress with the LED track and 5 the displays.

See step 5 on page 11.

6 Measure your heart rate, if desired.

Refer to step 6 on page 12.

When the program is completed, remove the 7 key.

See step 7 on page 12.

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.

To use programs from our internet site, the treadmill must be connected to your home computer. See HOW

TO CONNECT YOUR COMPUTER on page 20. 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.

1Insert the key fully into the console.

See GETTING STARTED on page 10.

Follow the desired links on our internet site to 5 select a program.

Read and follow the on-line instructions for using a program.

Follow the on-line instructions to start the 6 program.

When you start the program, an on-screen count- down will begin.

Return to the treadmill and stand on the foot

7 rails. Find the clip attached to the key and slide the clip onto the waistband of your clothing.

See step 5 on page 11.

9 When the program has ended, remove the key.

See step 7 on page 12.

THE INFORMATION MODE/DEMO MODE

The console features an information mode that keeps track of the total number of hours that the treadmill has been operated and the total number of miles that the walking belt has moved. The information mode also allows you to switch the console from miles per hour to kilometers per hour. In addition, the information mode allows you to turn on and turn off the demo mode.

To select the information mode, hold down the Stop button while inserting the key into the console. When the information mode is selected, the following informa- tion will be shown:

The Time display will show the total number of hours that the treadmill has been used.

The Distance/Laps display will show the total number of miles that the walking belt has moved.

To exit the information mode, remove the key from the console.

THE OPTIONAL CHEST PULSE SENSOR

An optional chest pulse sensor adds even more features to the console. The chest pulse sensor provides

HOW TO MOVE THE TREADMILL

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

age position as described above.Make sure that the pin on the lock knob is inserted into the slot in the catch.

1. Hold the handrails as shown and place one foot against a wheel.

2. Tilt the treadmill back until it rolls freely on the front 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.

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, pull the lock knob to the left and hold it. Pivot the treadmill down until the frame is past the pin on the lock knob. Note: You may need to push the handrail to the side slightly.

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.

TROUBLE-SHOOTING

Most treadmill problems can be solved by following the steps below. Find the symptom that applies, and

follow the steps listed. If further assistance is needed, call our Customer Service Department toll-free at 1-888- 936-4266, Monday through Friday, 8h00 until 18h30 Eastern Standard Time (excluding holidays).

PROBLEM: The power does not turn on

SOLUTION: a. Make sure that the power cord is plugged into a surge protector, and that the surge protector is plugged into a properly grounded outlet. (See HOW TO PLUG IN THE POWER CORD on page

8.) Use only a CUL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.

b. After the power cord has been plugged in, make sure that the key is fully inserted into the console.

c.Check the circuit breaker located on the treadmill near the power cord. If the switch protrudes as shown, the circuit breaker has tripped. To reset the circuit breaker, wait for five minutes and then press the switch back in.

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 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 fully into the console.

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 displays of the console do not function properly

in drawing a. Remove the Screws (39, 83) from the hood. Raise the Uprights (69) and carefully remove the hood.

Locate the Reed Switch (10) and the Magnet (7) on the left side of the Pulley (8). Turn the Pulley until the

Retighten the Screw. Re-attach the hood, and run the treadmill for a few minutes to check for a correct speed reading.

CONDITIONING GUIDELINES

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 pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general.

The following guidelines will help you to plan your ex- ercise program. For more detailed exercise informa- tion, obtain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the

desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows 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 ???train- ing zone.??? The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

is to burn fat, adjust the speed and 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 and incline of the treadmill until your heart rate is near the middle number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be ???aerobic.??? Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand

on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up??? Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up in- creases your body temperature, heart rate and circula-

tion in preparation for exercise.

Training Zone Exercise???After warming up, increase the intensity of your exercise until your pulse is in your

training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your

pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise???never

hold your breath.

A Cool-down??? Finish each workout with 5 to 10 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 be- tween workouts. After a few months, you may com- plete up to five workouts each week if desired.

The key to success is to make exercise a regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch???never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot to- ward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

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

4. Quadriceps Stretch

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

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

ORDERING REPLACEMENT PARTS

To order replacement parts, call our Customer Service Department toll-free at 1-888-936-4266, Monday through Friday, 8h00 until 18h30 Eastern Standard Time (excluding holidays). When ordering parts, please be prepared to give the following information:

??? the MODEL NUMBER OF THE PRODUCT (NCTL11992)

???the SERIAL NUMBER OF THE PRODUCT (see the front cover of this manual)

???the KEY NUMBER AND DESCRIPTION OF THE PART(S) (see the PART LIST on pages 30 and 31 and the

???Other

7)What was the primary reason for purchasing this ICON product?

8)Did you consider purchasing fitness equipment from another manufacturer?

9)Based on your impression of what you have purchased, would you buy another ICON product?

If not, what other brand name equipment would you purchase?

THANK YOU FOR YOUR TIME ?? 2001 ICON of Canada, Inc. Printed in USA

NordicTrack is a registered trademark of ICON Health & Fitness, Inc.