Model No. 30755.0

Serial No.

Write the serial number in the space above for future reference.

Serial Number Decal

QUESTIONS?

As a manufacturer, we are com- mitted to providing complete cus- tomer satisfaction. If you have questions, or if parts are damaged or missing, PLEASE DO NOT CONTACT THE STORE. For assis- tance, contact our Customer Service Department.

CALL TOLL-FREE:

1-888-936-4266

Mon.???Fri., 8:00 until 17:00 EST (excluding holidays)

OR E-MAIL US: customerservice@iconcanada.ca

CAUTION

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

USER???S MANUAL

Notre site internet

www.proform.com

1.Before beginning any exercise program, con- sult your physician. This is especially impor- tant for persons over the age of 35 or persons with pre-existing health problems.

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

3.Use the treadmill only as described.

4.Place the treadmill on a level surface, with at least 8 ft. (2.4 m) of clearance behind it and 2 ft. (0.6 m) on each side. Do not place the treadmill on any surface that blocks air open- ings. To protect the floor or carpet from dam- age, place a mat under the treadmill.

5.Keep the treadmill indoors, away from mois- ture and dust. Do not put the treadmill in a garage or covered patio, or near water.

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

7.Keep children under the age of 12 and pets away from the treadmill at all times.

8.The treadmill should be used only by persons weighing 300 lbs. (136 kg) or less.

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

10.Wear appropriate exercise clothes when using the treadmill. Do not wear loose clothes that could become caught in the treadmill. Athletic support clothes are recommended for both men and women. Always wear ath- letic shoes. 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 suppres-

sor (not included) and plug the surge sup- pressor 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 single-outlet surge suppressor that meets all of the specifications described on page 9.

13.Failure to use a properly functioning surge suppressor could result in damage to the con- trol system of the treadmill. If the control sys- tem is damaged, the walking belt may change speed, accelerate, or stop unexpectedly, which may result in a fall and serious injury.

14.Keep the power cord and the surge suppres- sor away from heated surfaces.

15.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 TROU- BLESHOOTING on page 19 if the treadmill is not working properly.)

16.Read, understand, and test the emergency stop procedure before using the treadmill (see HOW TO TURN ON THE POWER on page 11).

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

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

19.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.

20.Use the included dumbbells only as de- scribed in this manual. Properly store the dumbbells in the dumbbell holders on the console when you are not using them. If the dumbbells are improperly stored, they may fall off the console, causing the user to trip.

21.Never leave the treadmill unattended while it is running. Always remove the key, unplug the power cord, and switch the reset/off cir- cuit breaker to the off position when the treadmill is not in use. (See the drawing on page 5 for the location of the circuit breaker.)

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

23.When folding or moving the treadmill, make sure that the storage latch is fully closed.

24.Never insert any object into any opening on the treadmill.

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

26.DANGER: Always unplug the power cord immediately after use, before cleaning the treadmill, and before performing the mainte- nance and adjustment procedures described in this manual. Never remove the motor hood un- less instructed to do so by an authorized ser- vice representative. Servicing other than the procedures in this manual should be performed by an authorized service representative only.

27.This treadmill is intended for in-home use only. Do not use this treadmill in a commer- cial, rental, or institutional setting.

Thank you for selecting the revolutionary PROFORM?? XP 580 CROSSTRAINER treadmill. The XP 580 CROSSTRAINER treadmill offers an impressive array of features designed to make your workouts at home more enjoyable and effective. And when you???re not ex- ercising, the unique XP 580 CROSSTRAINER tread- mill can be folded up, requiring less than half the floor space of other treadmills.

For your benefit, read this manual carefully before using the treadmill. If you have questions after read-

ing this manual, please see the front cover of this man- ual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual.

Before reading further, please review the drawing below and familiarize yourself with the labeled parts.

1.Make sure that the power cord is unplugged.

With the help of a second person, carefully tip the treadmill onto its left side as shown. Partially fold the Frame (58) so the treadmill is more sta- ble. Do not fully fold the treadmill until it is completely assembled.

Insert an Extension Leg (89) into the base of the Uprights (84). Hold an Extension Leg Nut (67) in the bottom of the Extension Leg, and thread a 2.5" Extension Leg Bolt (65) into the top of the Extension Leg. Next, thread a 2.25" Extension Leg Bolt (92) into the bottom of the Extension Leg. Firmly tighten the Extension Leg Bolts.

Slide a Front Endcap (44) onto the base of the Uprights (84). Partially tighten a Front Endcap Screw (14) into the Front Endcap and the base.

THE PRE-LUBRICATED WALKING BELT

Your treadmill features a walking belt coated with high- performance lubricant. IMPORTANT: Never apply sil- icone spray or other substances to the walking belt or the walking platform. Such substances will deteriorate the walking belt and cause excessive wear.

HOW TO PLUG IN THE POWER CORD

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 product???if it will not fit the outlet, have a proper outlet installed by a qualified electrician.

Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your home???s power. Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances being turned on or off. To decrease the possibility of your treadmill being damaged, always use a surge suppressor with your treadmill (see drawing 1 at the right).

Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge sup- pressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. There must be a moni- toring light on the surge suppressor to indicate whether it is functioning properly. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change speed, accelerate, or stop unexpect- edly, which may result in a fall and serious injury.

This product must be grounded. If it should malfunc- tion or break down, grounding provides a path of least resistance for electric current to reduce the risk of elec- tric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding

plug. Plug the power cord into a surge suppressor, and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. Important: The treadmill is not compatible 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 suppressor to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available.

1

Grounded Outlet Box

Surge Suppressor Grounding Pin

2

Grounded Outlet Box

Adapter

Surge Suppressor

Lug

Metal Screw

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.

FEATURES OF THE CONSOLE

The treadmill console offers a selection of features de- signed to make your workouts more effective.

When you select the manual mode of the console, you can change the speed and incline of the treadmill with the touch of a button. As you exercise, the console will display continuous exercise feedback. You can even measure your heart rate using the handgrip pulse sen- sor or the optional chest pulse sensor (see page 16 for information about the optional chest pulse sensor).

The console also features four calorie workouts that au- tomatically control the speed and incline of the treadmill to help you burn unwanted pounds during your work- outs. In addition, the console offers four cross training workouts designed to help you to burn calories and en- hance your cardiovascular system while toning and strengthening your muscles. The cross training work- outs control the speed and incline of the treadmill and

prompt you to perform a variety of strength exercises during your workouts. One upper body workout, one lower body workout, and two total body workouts are offered. Note: The strength exercises require the use of dumbbells and an inflatable exercise ball (not in- cluded). To purchase dumbbells or an exercise ball, call the telephone number on the front cover of the manual.

To use the manual mode of the console, follow the steps beginning on page 11. To use a calorie workout, see page 14. To use a cross training workout, see page 15.

Note: If there is a sheet of clear plastic on the face of the console, remove the plastic. To prevent dam- age to the walking platform, wear clean athletic shoes while using the treadmill. The first time the treadmill is used, observe the alignment of the walking belt, and center the walking belt if neces- sary (see page 20).

HOW TO TURN ON THE POWER

IMPORTANT: If the treadmill has been exposed to cold temperatures, allow it to warm to room tem- perature before turning on the power. If you do not do this, the console displays or other electrical components may become damaged.

2. Enter your weight if desired.

If you enter your weight into the console, the con- sole will display a more accurate estimate of the number of calories that

Plug in the power cord (see page 9). Next, locate the reset/off circuit breaker on the treadmill frame near the power cord. Switch the circuit breaker to the reset position.

Reset

Position

you burn. To enter your weight, press the weight

increase and decrease buttons repeatedly. Note: Once you have entered your weight, it will be saved in memory.

3. Select the manual mode.

IMPORTANT: The console features a display demo mode, designed to be used if the treadmill is dis- played in a store. If the displays light as soon as you plug in the power cord and switch the circuit breaker to the reset position, the demo mode is turned on. To turn off the demo mode, hold down the Stop button for a few seconds. If the displays remain lit, see THE INFORMATION MODE on page 17 to turn off the demo mode.

Next, stand on the foot rails of the treadmill. Find the clip attached to the key (see the drawing on page 10) and slide the clip onto the waistband of your clothes.

Then, insert the key into the console. After a moment, the displays will light. IMPORTANT: In an emergency situation, the key can be pulled from the console, causing the walking belt to slow to a stop. Test the clip by carefully taking a few steps backward; if the key is not pulled from the console, adjust the posi- tion of the clip.

HOW TO USE THE MANUAL MODE

1.Insert the key into the console.

See HOW TO TURN ON THE POWER above.

lected a work-

out, reselect the manual mode by pressing either of the Select buttons repeatedly until a track ap- pears in the upper half of the display.

4. Start the walking belt.

To start the walking belt, press the Start button, the Speed increase but- ton, or one of the buttons numbered 1 to 10.

If you press the Start button or the Speed increase button, the walking belt will begin to move at 1 mph. As you exercise, change the speed of the walking belt as desired by pressing the Speed increase and decrease buttons. Each time a button is pressed, the speed setting will change by 0.1 mph; if a button is held down, the speed setting will change in increments of 0.5 mph. Note: After the buttons are pressed, it may take a moment for the walking belt to reach the selected speed setting.

If one of the numbered buttons is pressed, the walk- ing belt will gradually change speed until it reaches the selected speed setting.

To stop the walking belt, press the Stop button. The time will begin to flash in the display. To restart the walking belt, press the Start button, the Speed increase button, or one of the numbered buttons.

5. Change the incline of the treadmill as desired.

To change the incline of

the treadmill, press the Incline increase and de- crease buttons. Each

time a button is pressed, the incline will change by

0.5%. Note: After the buttons are pressed, it may take a moment for the treadmill to reach the se- lected incline setting.

6.Follow your progress with the display.

Note: The display features six background col- ors. To select a color, press the Display Color button repeatedly. To adjust the contrast of the display, see THE INFORMATION MODE on page 17.

that represents 1/4 mile. As you walk or run, indica- tors will appear in succession around the track until the entire track appears. The track will then disap- pear and the indicators will again begin to appear in succession.

The left side of the display

will show the elapsed time, the distance that you have walked or run, and the in- cline level of the treadmill.

Note: When a workout is

selected, the display will show the time remaining in the workout instead of the elapsed time.

The right side of the dis-

play will show the ap- proximate number of calories you have burned while walking or running,

the speed of the walking

belt, and your pace in minutes per mile. The right side of the display will also show your heart rate when you use the handgrip pulse sensor or the op- tional chest pulse sensor.

Note: The console can display speed and distance in either miles or kilometers. To find out which unit of measurement is selected or to change the unit of measurement, see THE INFORMATION MODE on page 17. Note: For simplicity, all instructions in this section refer to miles.

To reset the display, press the Stop button, remove the key, and then reinsert the key.

7.Measure your heart rate if desired.

Note: If you use the handgrip pulse sensor and the optional chest pulse sensor at the same time, the console will not display your heart rate accurately.

sure that your hands are clean.

To measure your heart rate, stand on the foot rails and hold the metal contacts on the handrail??? avoid moving your hands. When your pulse is de- tected, a heart-shaped indicator will flash in the right side of the display each time your heart beats, one or two dashes will appear, and then your heart rate will be shown. For the most accurate heart rate reading, continue to hold the contacts for about 15 seconds.

8.Turn on the fan if desired.

The fan features low and high speed settings. Press the fan button repeatedly to select a fan speed or to turn off the fan. Note: If the fan is on when the walking belt is stopped, the fan will turn off automatically after a few minutes.

9.When you are finished exercising, remove the key from the console.

Step onto the foot rails, press the Stop button, and adjust the incline of the treadmill to the lowest setting. The incline must be at the lowest setting or you may damage the treadmill when you fold it to the storage position. Next, remove the key from the console and put it in a secure place.

When you are finished using the treadmill, switch the reset/off circuit breaker to the ???off??? position and unplug the power cord. IMPORTANT: If you do not do this, the treadmill???s electrical components may wear prematurely.

HOW TO USE A CALORIE WORKOUT

1.Insert the key into the console.

See HOW TO TURN ON THE POWER on page 11.

2.Enter your weight.

See step 2 on page 11. Note: Always enter your weight before using a calorie workout; the speed and incline settings of the workout will depend on the weight setting that you enter.

3.Select a calorie workout.

To select

one of the four calorie workouts,

press the left Select button repeatedly. When a calo-

rie workout is

selected, the display will show the calorie goal (the approximate number of calories to be burned dur- ing the workout) and the number of minutes that the workout will last. In addition, the maximum in- cline setting of the workout and the maximum speed setting of the workout will flash in the dis- play. A few seconds after a calorie workout is se- lected, a profile of the speed settings of the work- out will scroll across the display.

4.Press the Start button to start the workout.

A moment after the button is pressed, the treadmill will automatically adjust to the first speed and in- cline settings of the workout. Hold the handrails and begin walking.

Each workout is divided into 30, 35, 40, or 45 one- minute segments. One speed setting and one in- cline setting are programmed for each segment. Note: The same speed setting and/or incline setting may be programmed for two or more consecutive segments.

During the workout, the profile will show your progress. The flashing seg- ment of the

profile represents the current segment of the work- out. The height of the flashing segment indicates the speed setting for the current segment. At the end of each segment, a series of tones will sound and the next segment of the profile will begin to flash. If a different speed and/or incline setting is programmed for the next segment, the speed or in- cline setting will flash in the display to alert you.

The workout will continue in this way until the last segment of the profile flashes in the display and the last segment ends. The walking belt will then slow to a stop.

If the speed or incline setting for the current segment is too high or too low, you can manually override the setting by pressing the Speed or Incline buttons. Important: When the current seg- ment of the workout ends, the treadmill will au- tomatically adjust to the speed and incline set- tings for the next segment.

To stop the workout at any time, press the Stop button. To restart the workout, press the Start but- ton or the Speed increase button. The walking belt will begin to move at 1 mph. When the next seg- ment of the workout begins, the treadmill will auto- matically adjust to the speed and incline settings for that segment.

Important: The calorie goal is an estimate of the number of calories that you will burn during the workout. The actual number of calories that you burn will depend on your weight. In addi- tion, if you manually change the speed or in- cline of treadmill during the workout, the num- ber of calories you burn will be affected.

5.Follow your progress with the display.

See step 6 on page 12.

6.Measure your heart rate if desired.

See step 7 on page 13.

7.Turn on the fan if desired.

See step 8 on page 13.

8.When you are finished exercising, remove the key from the console.

See step 9 on page 13.

HOW TO USE A CROSS TRAINING WORKOUT

1.Insert the key into the console.

See HOW TO TURN ON THE POWER on page 11.

2.Select a cross training workout.

To select

one of the four cross training

workouts, press the right Select button re-

peatedly.

When a cross training workout is selected, the dis- play will show the word UPPER, LOWER, or TOTAL and the number of minutes that the work- out will last. In addition, the maximum incline set- ting of the workout and the maximum speed setting of the workout will flash in the display. A few sec- onds after a cross training workout is selected, a profile of the speed settings of the workout will scroll across the display.

3.Press the Start 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 of the workout. Hold the handrails and begin walking.

Each program is divided into 25, 30, or 45 one- minute segments. One speed setting and one in- cline setting are programmed for most segments. (Note: The same speed setting and/or incline setting may be programmed for two or more consecutive segments.) During other segments, the console will prompt you to perform strength exercises.

During the workout, the profile will show your progress. The flashing seg- ment of the

profile represents the current segment of the work- out. The height of the flashing segment indicates the speed setting for the current segment. At the end of each segment, a series of tones will sound and the next segment of the profile will begin to flash. If a different speed and/or incline setting is programmed for the next segment, the speed or in- cline setting will flash in the display to alert you.

The workout will continue in this way until the last segment of the profile flashes in the display and the last segment ends. The walking belt will then slow to a stop.

If the speed or incline setting for the current segment is too high or too low, you can manually override the setting by pressing the Speed or Incline buttons. Important: When the current seg- ment of the program ends, the treadmill will au- tomatically adjust to the speed and incline set- tings for the next segment.

To stop the workout at any time, press the Stop button. The time will begin to flash in the display. To restart the workout, press the Start button or the Speed increase button. The walking belt will begin to move at 1 mph. When the next segment of the workout begins, the treadmill will automatically ad- just to the speed and incline settings for that seg- ment.

4.Perform the first strength exercise when prompted.

When the first strength exercise segment be- gins (only one indicator will flash in

the Current Segment column), the walking belt will slow to a stop and the name of the first strength exercise will appear in the display for a few sec- onds.

Next, the dis-

play will show the recom-

mended number of repetitions

for the first strength exercise.

Remove the clip from the waistband of your clothes, step off the treadmill, and prepare to begin the first strength exercise. Every few seconds, the console will sound a tone; when a tone sounds, perform one repetition of the exercise. Exercise with a slow, steady motion; do not perform more than one repetition each time a tone sounds. The display will count down the repetitions as you per- form them.

Note: Refer to the accompanying exercise chart to see the correct form for each exercise. When per- forming lunges, alternate legs with each repetition. When performing dumbbell rows, perform half the repetitions with your right arm and half the repeti- tions with your left arm. The strength exercises re- quire the use of dumbbells and an inflatable exer- cise ball (not included). To purchase dumbbells or an exercise ball, call the telephone number on the front cover of this manual.

5.Continue the cross training workout.

When you have performed the recommended num- ber of repetitions, the words PRESS START will appear in the display. To continue the cross train- ing workout, step onto the treadmill, slide the clip back onto the waistband of your clothes, and press the Start button. The treadmill will automati- cally adjust to the speed and incline settings for the next segment.

The workout will continue in this way until the last segment ends. The walking belt will then slow to a stop.

6.Follow your progress with the display.

See step 6 on page 12.

7.Measure your heart rate if desired.

See step 7 on page 13.

8.Turn on the fan if desired.

See step 8 on page 13.

9.When you are finished exercising, remove the key from the console.

See step 9 on page 13.

THE INFORMATION MODE

The console features an information mode that keeps track of treadmill usage information. The information mode also allows you to select miles or kilometers as the unit of measurement, to adjust the contrast of the display, and to turn on and turn off the demo mode.

To select the information mode, hold down the Stop button, insert the key into the console, and then release the Stop button. When the information mode is se- lected, the following information will appear in the dis- play:

A number from 1

to 20 will appear in the upper part of the display.

This number is

the contrast set- ting of the dis-

play; 1 is the lowest setting and 20 is the highest set- ting. To change the contrast of the display, press the weight increase and decrease buttons.

The center of the display will show the number of

hours that the treadmill has been operated.

The lower right

corner of the display will show the total number of miles or kilometers that the walking belt has moved.

In addition, an ???E??? for English miles or an ???M??? for metric kilometers will appear in the lower left part of the dis- play. To change the unit of measurement, press the Speed increase button.

Note: The console features a display demo mode, de- signed to be used if the treadmill is displayed in a store. While the demo mode is turned on, the console will function normally when you plug in the power cord, switch the circuit breaker to the reset position, and in- sert the key into the console. However, when you re- move the key, the displays will remain lit, although the buttons will not function. If the demo mode is turned on, a ???d??? will appear in the lower right display while the in- formation mode is selected. To turn on or turn off the demo mode, press the Speed decrease button.

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

THE OPTIONAL CHEST PULSE SENSOR

An optional chest pulse sensor offers hands-free oper- ation as it continuously tracks your heart rate during your workouts. To purchase the optional chest pulse sensor, call the telephone number on the front cover of the manual.

HOW TO FOLD THE TREADMILL FOR STORAGE

Before folding the treadmill, adjust the incline to the

lowest position. If you do not do this, the treadmill may be per- manently damaged. Remove the key and unplug the power cord. CAUTION: You must be able to safely lift 45 lbs. (20 kg) to raise, lower, or move the treadmill.

1.Hold the treadmill with your hands in the location shown by the arrow at the right. CAUTION: To decrease the possibility of injury, bend your legs and keep your back straight. As you raise the frame, make sure to lift with your legs rather than your back. Raise the frame about halfway to the vertical position.

2.Move your right hand to the position shown, and hold the treadmill firmly. Using your left hand, pull the latch knob to the left and hold it. Raise the frame until the catch is past the latch pin. Then, slowly release the latch knob. Make sure that the frame is securely held by the latch pin.

To protect the floor or carpet from damage, place a mat under the treadmill. Keep the treadmill out of direct sun- light. Do not leave the treadmill in the storage position in temperatures above 85?? F. (30?? C).

HOW TO MOVE THE TREADMILL

Before moving the treadmill, convert it to the storage position as described above. Make sure that the frame is held securely by the latch pin.

1.Hold the handrails and place one foot against one of the wheels.

2.Tilt the treadmill back until it rolls freely on the wheels. Carefully move the treadmill to the desired location. Never move the treadmill without tipping it back. To reduce the risk of in- jury, use extreme caution while moving the treadmill. Do not attempt to move the treadmill over an uneven surface.

3.Place one foot against a wheel, and carefully lower the tread- mill until it is resting in the storage position.

HOW TO LOWER THE TREADMILL FOR USE

Engaged

Catch

Latch Knob

Latch Pin

Handrails

c.Check the reset/off circuit breaker located on the treadmill frame 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.

PROBLEM: The power turns off during use

c

Tripped Reset

PROBLEM: The displays of the console do not function properly

SOLUTION: a. Remove the key from the console and UNPLUG THE POWER CORD. Remove the three hood Screws (2). Carefully pivot the Hood (41) off.

Locate the Reed Switch (63) and the Magnet (46) on the left side of the Pulley (47). Turn the Pulley until the Magnet is aligned with the Reed Switch. Make sure that the gap between the Magnet and the Reed Switch is about 1/8 in. (3 mm). If necessary, loosen the Screw (72), move the Reed Switch slightly, and then retighten the Screw. Reattach the Hood, and run the treadmill for a few minutes to check for a correct speed reading.

b.If the walking belt is overtightened, treadmill perfor- mance may decrease and the walking belt may be- come damaged. Remove the key and UNPLUG THE POWER CORD. Using the hex key, turn both rear roller bolts counterclockwise, 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each edge of the walking belt 2 to 3 in. (5 to 7 cm) off the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is properly tightened.

SOLUTION: a. If the walking belt is off-center, first remove the key and UNPLUG THE POWER CORD. If the walking belt has shifted to the left, use the hex key to turn the left rear roller bolt clockwise 1/2 of a turn; if the walking belt has shifted to the right, turn the bolt counterclockwise 1/2 of a turn. Be careful not to over- tighten the walking belt. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is centered.

b.If the walking belt slips when walked on, first re- move the key and UNPLUG THE POWER CORD. Using the hex key, turn both rear roller bolts clock- wise, 1/4 of a turn. When the walking belt is correctly tightened, you should be able to lift each side of the walking belt 2 to 3 in. (5 to 7 cm) off the walking plat- form. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and care- fully walk on the treadmill for a few minutes. Repeat until the walking belt is properly tightened.

EXERCISE GUIDELINES

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

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 determining heart rate trends in general.

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above your age define your ???training zone.??? The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.

Burning Fat???To burn fat effectively, you must exer- cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

Aerobic Exercise???If your goal is to strengthen your cardiovascular system, you must perform aerobic exer- cise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic ex- ercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Warming up???Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise???Exercise for 20 to 30 min- utes with your heart rate in your training zone. (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 exercise???never hold your breath.

Cooling down???Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibility of your muscles and helps to prevent post-exercise 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 of regular exer- cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

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