User`s manual

4. Identify the Right Handrail (5), which has a large hole in
the left side. Feed the Wire Harness (53) into the hole in
the bottom of the Right Handrail and out of the large hole
in the side. Note: It may be helpful to use needlenose pli-
ers to pull the Wire Harness out of the hole.
Set the Right Handrail (5) onto the right Upright (37).
Attach the Right Handrail with a Upright Bolt (28) as
shown. Firmly tighten the Upright Bolt.
Attach the Left Handrail (4) as described above. Note:
There is not a wire harness on the left side.
53
Hole
28
5
28
4
32
37
4
36
37
21
3. With the help of a second person, place the Frame (21)
between the Uprights (32, 37). Feed the Wire Harness
(53) into the large round hole near the lower end of the
Right Upright (37), and then pull the Wire Harness out of
the upper end as shown.
See drawing 3a. Raise the Uprights (32, 37) to the vertical
position. Hold an Upright Spacer (58) against one side of
the Frame (21) as shown. Insert a Frame Bolt (36) into the
indicated hole in the Upright Spacer and the Frame. Next,
tighten a Spacer Screw (86) into the Upright Spacer and
the Frame. Remove the Frame Bolt. Repeat on the other
side of the Frame.
With the help of a second person, carefully lift the Frame
(21), and hold the Upright Spacers (58) between the Right
Upright (37) and the Left Upright (not shown). Align the in-
dicated hole in the Right Upright with the hole in the right
Upright Spacer. Next, insert a Frame Bolt (36), with a 3/8”
Star Washer (104), into the Right Upright and the Upright
Spacer, and loosely thread the Upright Bolt into the Frame.
Repeat this step on the left side of the treadmill.
58
86
Hole
18
2. Identify the Right Upright (37), which has a large round
hole near the lower end, and the Left Upright (32).
See drawing 2a. Make sure that there are two U-nuts
(93) in the lower end of each Upright (32, 37).
See drawing 2b. Have a second person hold the Base
(55) so it is resting on the Wheels (34) as shown. Attach
the Right and Left Uprights (32, 37) to the Base with four
Upright Bolts (28) and four 5/16” Star Washers (68).
Do
not tighten the Bolts yet. Make sure that the large
hole in the Right Upright is on the side shown, and
that the two small holes in the Left Upright are on the
side shown. In addition, make sure that the Base is
oriented so the Base Pads (31) are in the location
shown.
93
68
68
37
32
Large
Hole
Small
Holes
31
31
34
55
28
28
37
Hole
2
2a
2b
32, 37
7
3
Holes
104
3a
53
Hole
21
53
37
32
CONDITIONING GUIDELINES
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 recommended
heart rates for fat burning and aerobic exercise.
To find the proper heart rate for you, first find your age
at 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 are your “training zone.”
The lower two numbers are recommended heart rates
for fat burning; the highest number is the recom-
mended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time. During
the first few minutes of exercise, your body uses easily
accessible carbohydrate calories for energy. Only after
the first few minutes does your body begin to use
stored fat calories for energy. If your goal is to burn fat,
adjust the speed and incline of the treadmill until your
heart rate is near one of the lower two numbers 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.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop exer-
cising and place two
fingers on your wrist
as shown. Take a
six-second heartbeat
count, and multiply
the result by ten to
find your heart rate.
(A six-second count is used because your heart rate
drops quickly when you stop exercising.) If your heart
rate is too high or too low, adjust the speed or incline
of the treadmill accordingly.
WORKOUT GUIDELINES
Each workout should include the following three impor-
tant parts:
A Warm-up
Warming up prepares the body for exercise by increas-
ing circulation, delivering more oxygen to the muscles
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 19).
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your pulse is in your training zone for 20 to
60 minutes. (During the first few weeks of your exer
-
cise 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 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise problems.
WARNING: Before beginning
this or any exercise program, consult your
physician. This is especially important for in-
dividuals over the age of 35 or individuals
with pre-existing health problems.