ICON Health & Fitness NordicTrack POWERTREAD 1500 User manual

Model No. 831.298800
Serial No.
Find the serial number in the location
shown below. Write the serial number
in the space above for reference.
_ Serial
Number
Decal
Questions?
As a manufacturer, we are com-
mitted to providing complete
customer satisfaction. If you
have questions, or if there are
missing or damaged parts, we
will guarantee complete satis-
faction through direct assistance
from our factory.
TO AVOID UNNECESSARY
DELAYS, PLEASE CALL DIRECT
TO OUR TOLL-FREE CUSTOMER
HOT LINE. The trained techni-
cians on our Customer Hot Line
will provide immediate assis-
tance, free of charge to you.
CUSTOMER HOT LINE:
1-888-825-2588
Mon.-Fri., 6 a.m.-6 p.m. MST
for future reference.
USER'S MANUAL
SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179

Table of Contents
Important Precautions ....................................................................... 3
Before You Begin ........................................................................... 5
Assembly ................................................................................. 6
Treadmill Operation ......................................................................... 7
How to Fold and Move the Treadmill ........................................................... 13
Maintenance and Trouble-shooting ............................................................ 15
Conditioning Guidelines .................................................................... 18
Part List ................................................................................. 22
Ordering Replacement Parts ................................................................. 23
Limited Warranty ................................................................... Back Cover
Note: An Exploded Drawing is attached in the center of this owner's guide.
2

Important Precautions
wearing onrystockings, or in sandals.
18. When folding or moving the treadmill, make
10. Use only a single-outlet surge suppressor
that is UL 1449 listed as a transient voltage
surge suppressor (TVSS). The surge suppres-
sor must have a UL suppressed voltage rating
of 400 volts or less and a minimum surge dis_
sipation of 450 joules. The surge suppressor
19. Inspect and tighten all parts of the treadmill
every three months.
20. The roller guards must be 1/8 inch from the
rear roller (see the drawing on page 5).
Remove the key and adjust the roller guards,
if necessary.

Thedecalshownbelowhasbeenplacedonyourtreadmill.Ifthedecalismissing,orif it isnotlegible,
pleasecallourCustomerServiceDepartmenttoll-freetoorderafree replacement decal (see the back
cover of this manual). Apply the decal in the location shown.
• Gardez les enfants
dloignds du tapis roulant
en tout temps.
• Veuillez vous assurer que
le Ioquet de rangement
est compl_tement ferm6
avant de d0placer le tapls
roulant ou de le ranger.
Avis Important: Rdglez
le degr6 d'inclinalson
au minimum avant de
plier le tapis roulant.
•Never allow children to
play on or around
treadmill.
Storage latch must be
fully engaged before
treadmill is moved or
stored.
Important: incline must
be set at lowest level
before folding treadmill
into storage position,
KEEPHANDSANDFEETAWAY
FROMTHIS AREAWHILETHE
TREADMILLIS IN OPERATION. (There is one decal
on each side)
4

Before You Begin
Thank you for selecting the new NordicTrack
PowerTread TM 1500 treadmill. The PowerTread 1500
treadmill combines advanced technology with innova-
tive design to let you enjoy an excellent form of cardio-
vascular exercise in the convenience and privacy of
your home. And when you're not exercising, the unique
PowerTread 1500 can be folded up, requiring lessthan
half the floor space of other treadmills.
For your benefit, read this manual carefully before
using the treadmill. If you have additional questions,
please call our toll-free Customer Service Department
at 1-888-825-2588, Monday through Friday. 6 a.m.
until 6 p.m. Mountain Time (excluding holidays). To
help us assist you, please note the product model
number and serial number before calling. The model
number of the treadmill is 831.298810. The serial num-
ber can be found on a decal attached to the treadmill
(see the front cover of this manual for the location).
Before reading further, please review the drawing
below and familiarize yourself with the parts that are
labeled.
Handrails
Storage Latch
Walking Belt
Foot Rails 1
Roller Guards
Rear Roller ]
Adjustment Bolts
ghts
Circuit
Breaker
On_ff
Switch
Power Cord
Cushioned Walking Platform
*IMPORTANT: Always wear the clip while operating the treadmill. If the key is pulled from the
console, the walking belt will stop.
5

Assembly
Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Assembly
requires a phillips screwdriver (_i_===_==_ (not included).
1. With the help of a second person, carefully raise the
Uprights (70) until the Wheels (30) are resting flat on the
floor.
3O
2. Remove the two indicated Screws (43) from the left Upright
(70).
Attach the Storage Latch (5) and the two Latch Spacers
(93) to the left Upright (70) with the two Screws (43). Be
careful not to overtighten the Screws.
Note: If it is difficult to fold or lower the treadmill,
remove one or both of the Latch Spacers (93).
3. Remove the backing from the Wrench Clip (88). Press the
Wrench Clip onto the left or right Upright (70) in the indi-
cated location. Press the Allen Wrench (87) into the
Wrench Clip.
4. Make sure that all parts of the treadmill are properly
tightened. Place a mat beneath the treadmill to
protect the floor or carpet.
6

Treadmill Operation
THE PERFORMANT LUBE TM WALKING BELT
Your treadmill features a walking belt coated with
PERFORMANT LUBE TM, a high-performance lubricant.
IMPORTANT: Never apply silicone spray or other
substances to the walking belt or the walking plat-
form. Such substances will deteriorate the walking
belt and cause excessive wear.
HOW TO PLUG IN THE POWER CORD
Your treadmill, like any other type of sophisticated
electronic equipment, can be seriously damaged by
sudden voltage changes in your 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 asurge
suppressor with your treadmill (see drawing 1 at
the right).
Surge suppressors are sold at most hardware stores
and department stores. Use only a single-outlet surge
suppressor that is UL 1449 listed as a transient voltage
surge suppressor (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.
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.
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
[_ ]_'-1 ,._ Surge Suppressor
_ !T...Grounding Pin
unding Pn_
Grounded Outlet (3rounding Plug_"_
_¢_Gr°u;dt°j _1 d:;dteOUtlet:uiie Suppressor
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.
7

DIAGRAM OF THE CONSOLE
¢*u| gUTTam lul¢_ ,Irl, m,r I
.m.*_ SM|=._ ,._ gt'AgT/|N_I=
g,Jgg hAM aplpATIOm
• pr... =T_r,mT/I==lr [g 0_|,'|mO_ /
N|s.l,t n&.tll .mTIWgl'ry tg =*g go gO ga 70 el &OI
J
EKEy IPI|O INCL;N|
-- Key
Note: If there is athin
sheet of plastic on the
console, remove it.
FEATURES OF THE CONSOLE
The treadmill console offers an impressive array of
features designed to make your workouts more effective.
When the console is in the manual mode, the speed
and incline of the treadmill can be changed with a touch
of a bL:ttcn. As you e;<_.rcise,four d!s_!_-7_will provide
continuous exercise feedback. In addition, three preset
programs will automatically control the incline of the
treadmill as they guide you through effective workouts.
To use the MANUAL mode, follow the steps on pages 9
and 10. To use the INCLINE programs, see pages 11
and 12.
Note: The console can display speed and distance in
either miles or kilometers (see Speed Display on page
10). For simplicity, all instructions in this owner's guide
refer to miles.
8

i] Plug in the power cord.
Follow the instructions on page 7 to plug in the
power cord. When the power cord is plugged in, the
displays on the console will flash once. (Note: If the
key is in the console when the power cord is
plugged in, the letters "PO" will
flash in the SPEED display. If
this occurs, remove the key.)
Next, press the on/off switch
on the front of the treadmill to
the on position,
laStand on the foot rails of
the treadmill. Locate the
clip attached to the key
and slide it onto your
waistband. Next, insert
the key fully into the con-
Insert the key fully into the console.
sole. After a moment, the displays will light. Note:
When you are familiar with the console, you may go
directly to step 4 if desired. The first time you use
the console, please follow all steps.
[] Select the MANUAL mode.
When the key is
inserted, the MANUAL
mode will be selected. If
a different program has
been selected, press
the PROGRAM SELECT
button repeatedly until a _P-1" appears in the TIME/
PACE display (program 1 is the MANUAL mode).
B
J
B Press the START/ENTER button or the SPEED
"+" button to start the walking belt.
After the button is pressed, there will be a brief
pause; the walking belt will then begin to move at
1.0 mph. Hold the handrails and begin walking.
As you exercise,
change the speed of the
walldng belt as desired
by pressing the SPEED
buttons. Each time one
of the buttons is
pressed, the speed will change by 0.1 mile per hour
(mph). The buttons can be held down to change the
speed quickly. The speed range is 0.5 mph to 10
mph. Note: When the SPEED buttons are pressed,
the SPEED display wilt show the selected speed
setting for six seconds. The display will then show
the actual speed of the walking belt.
To stop the walking belt momentarily, press the
STOP button. The displays will pause and the
TIME/PACE display will begin to flash. To restart
the walking belt, press the START/ENTER button or
the SPEED "+" button. To stop the walking belt and
reset the displays, hold down the STOP button for
two seconds.
Change the incline of the treadmill if desired.
To change the incline
of the treadmill, press
the INCLINE buttons.
Each time one of the
buttons is pressed, the
incline will change by
r !:mh I
c,.Lqr
0.5%. The buttons can be held down to change the
incline quickly. The incline range is 1.5% to 10%.
The incline setting is shown in the INCLINE/
DISTANCE display.
Note: After the INCLINE buttons are pressed, it may
take a few seconds for the treadmill to reach the
selected incline setting. When you are finished
exercising, change the incline of the treadmill to
1.5%. The incline must be at 1.5% before the
treadmill is folded to the storage position or the
treadmill may be damaged.
9

r,_ Follow your progress with the four displays.
PULSE/CALORIES display
This display shows the
your heart rate* and the
approximate number of
calories you have
burned during your
workout. The display
i_-Imh
will change from one number to the other every
seven seconds. Indicators below the display will
show which number is currently shown.
*For your heart rate to be shown, you must wear
the optional CardioTrack TM heart rate monitor.
TIME/PACE display
This display shows the
total time that the walk-
ing belt has been mov-
ing and your current
pace (pace is mea-
sured in minutes per
mile). The display will change from one number to
the other every seven seconds. Indicators below the
display will show which number is currently shown.
Note: When an INCLINE program is selected, the
display will show the time remaining in the program
rather than the elapsed time.
SPEED display
This display shows the
current speed of the
walking belt. Note:
When the SPEED but-
tons are pressed, the
display will show the
5'-I
SPEED J
selected speed setting for six seconds. The display
will then show the actual speed of the walking belt.
Note: The speed can be shown in either miles per
hour (mph) or kilometers per hour (kph). The KPH
indicator beside the SPEED display will light when
the speed is shown in kph. To change the unit of
measurement, first
hold down the START/."
ENTER button while
inserting the key into
the console. An "E" for
english (miles) or an
"M" for metric (kilometers) will appear in the
PULSE/CALORIES display. Press the SPEED %"
button to change the unit of measurement. Remove
and then reinsert the key.
INCLINE/DISTANCE display
This display shows the
distance that the walk-
ing belt has moved
and the current incline
level of the treadmill.
Every seven seconds,
I r Fmh
the display will change from one number to the
other. Indicators below the display will show which
number is currently shown.
Note: When the INCLINE buttons are pressed, the
display will change to show the selected incline set-
ting. If the KPH indicator beside the SPEED display
is dark, the distance will be displayed in miles. If the
KPH indicator is lit, the distance will be displayed in
kilometers.
B When you are finished exercising, stop the
walking belt and remove the key.
Step onto the foot rails and press the STOP button.
Change the incline of the treadmi!! to 1.5%. The
incline must be at 1.5% before the treadmill is
folded to the storage position or the treadmill
may be damaged.
Next, remove the key
from the console. Store
the key in a secure
place. In addition,
press the on/off switch
to the off position. (See
the drawing near the top of page 9,)
lO

The three INCLINE
programs automati-
cally control the
incline of the tread-
mill during your
workouts. The
graphs labeled P2,
P3, and P4 on the
console show how
the incline will
/ ......... /
change during the HIKER, AEROBIC CROSS
TRAINER, and INTERVAL programs. Follow the steps
below to use an INCLINE program.
U
F:I
S]
Plug in the power cord.
See step 1 on page 9.
Insert the key fully into the console.
See step 2 on page 9.
Select one of the INCLINE programs.
When the key is
inserted, the MANUAL
mode will be selected.
To select one of the
INCLINE programs,
press the PROGRAM
SELECT button repeatedly until a "P-2," "P-3," or
"P-4" appears in the TIME/PACE display. (Program
2 is the HIKER program; Program 3 is the AERO-
BIC CROSS TRAINER program; Program 4 is the
INTERVAL program.)
B Press the START/ENTER button or the SPEED
"+" button to start the program.
When the button is pressed, the SPEED display will
flash and a tone will sound twice. If the incline of the
treadmill is higher than 1.5%, it will automatically
decrease to 1.5%. After a moment, the walking belt
will begin to move at 1.0 mph. Hold the handrails
and begin walking.
As you exercise, the incline of the treadmill will peri-
odically change as indicated by the graphs labeled
P2, P3, and P4 on the console. The speed of the
walking belt can be changed as desired during the
program with the SPEED buttons. The TIME/PACE
display will show the time remaining in the program.
During the last three minutes of the program, the
walking belt will slow to allow you to cool down.
During the last ten seconds of the program, the
incline will decrease to 1.5%. When no time
remains, the walking belt will slow to a stop.
To stop the program momentarily, press the STOP
button. The displays will pause and the TIME/PACE
display will begin to flash. To restart the program,
press the START/ENTER button or the SPEED "+"
button. To end the program, hold down the STOP
button for two seconds.
Note: While the program is in progress, the difficulty
level of the program can be adjusted, if desired, with
the INCLINE buttons. Press the INCLINE %" button.
A number will flash in the INCLINE/DISTANCE
display for three seconds. This number is the
maximum incline that the treadmill will reach during
the program. Press the INCLINE %" button again.
Each time the button is pressed, the maximum
incline setting and all other incline settings of the
program will increase slightly. The INCLINE "-"
button can be used in the same way to decrease the
difficulty level of the program.
Follow your progress with the four displays.
See step 6 on page 10.
r_ When the program is completed, remove the key
from the console.
Make sure that the incline of the treadmill is set
at 1.5%. Remove the key from the console. Store
the key in a secure place. In addition, press the
on/off switch to the off position. (See the drawing
near the top of page 9.)
11

Notes
12

How to Fold and Move the Treadmill
HOW TO FOLD THE TREADMILL FOR STORAGE
Before folding the treadmill, adjust the incline to the
lowest position. Next, unplug the power cord. Caution:
You must be able to safely lift 45 pounds (20 kg) in order
to raise, lower, or move the treadmill.
1. Hold the treadmill with your hands in the locations shown
at the right. To decrease the possibility of injury, bend
your legs and keep your back straight. As you raise
the treadmill, make sure to lift with your legs rather
than your back. Raise the treadmill halfway to the vertical
position.
2. Move your right hand to the position shown and hold the
treadmill firmly. Raise the treadmill until the frame passes
the storage latch. Make sure that the storage latch is
inserted into the slot in the side of the frame.
To protect the floor or carpet from damage, place a
mat under the treadmill. Keep the treadmill out of
direct sunlight. Do not leave the treadmill in the
storage position in temperatures above 85°
Fahrenheit.
HOW TO MOVE THE TREADMILL
Before moving the treadmill, convert the treadmill to the
storage position as described above. Make sure that the
storage latch is inserted into the slot in the side of the
frame.
1. Hold the handrails of the treadmill as shown. Place one
foot on the base in the indicated location.
2. Tilt the treadmill back until it roils freely on the front wheels.
Carefully move the treadmill to the desired location. Never
move the treadmill without tipping it back, or the base
pads may come off. To reduce the risk of injury, use
extreme caution while moving the treadmill. Do not
attempt to move the treadmill over an uneven surface.
3. Place one foot on the base, and carefully lower the tread-
mill until it is resting in the storage position.
Wheels
13

HOW TO LOWER THE TREADMILL FOR USE
1. Hord the upper end of the treadmill with your right hand as
shown. Using your reftthumb, press the storage latch to
the teft. Pivot the treadmill until the frame and |oot rails
are past the storage latch.
J Storage Latch
,t/
2+Hold the treadmill firmly with both hands, and lower the
treadmill to the floor. To decrease the possibility of
injury, bend your legs and keep your back straight.
14

Maintenance and Trouble-shooting
Most treadmill problems can be solved by following the simple 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 1-888-825-2588, Monday through Friday, 6 a.m, until 6 p.m. Mountain Time (excluding holidays).
1. SYMPTOM: THE POWER DOES NOT TURN ON
a. Make sure that the power cord is plugged into a surge suppressor, and that the surge suppressor is plugged
into a properly grounded outlet. (See How to Plug in the Power Cord on page 7.) Use only a single-outlet
surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppres-
sor 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.
b. After the power cord has been plugged in, make sure that the key is fully inserted into the console. (See step
2 on page 9.)
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 at the front of the treadmill
near the power cord. The switch must be in the on position.
C
Tripped
On
Position
2. SYMPTOM: THE POWER TURNS OFF DURING USE
a. Check the circuit breaker located on the treadmill frame near the power cord (see 1. c. above). Ifthe circuit
breaker has tripped, wait for five minutes and then press the switch back in.
0, Check to make sure thai the on/off switch is in the on position. (See 1. d. above.)
c. Make sure that the power cord is plugged in,
d. Remove the key from the console. Reinsert the key fully intothe console. (See step 2 on page 9.)
e. If the treadmill still will not run, please call our Customer Service Department toll-free.
3. SYMPTOM: AN ERROR CODE ("El" OR "E6") APPEARS ON THE CONSOLE
a. If the console detects an incline error, an "E6" may appear in the INCLINE/DISTANCE display when the
INCLINE buttons are pressed, and when the display shows the current incline level. If this error code
appears, remove the key from the console, wait for ten seconds, and then reinsert the key. If the error code
appears again, call our Customer Service Department. Do not operate the treadmill until the problem is
corrected,
b. If the console detects a speed error (no speed signal, an erratic speed signal, etc.), an "El" may appear in
the SPEED display. If this error codes appears, remove the key from the console, wait for ten seconds, and
then reinsert the key. If the error code appears again, call our Customer Service Department. Do not oper-
ate the treadmill until the problem is corrected.
15

4. SYMPTOM: THE WALKING BELT IS OFF-CENTER WHEN WALKED ON
a. If the walking belt has shifted to the left, first remove the key
and UNPLUG THE POWER CORD. Using the included allen
wrench, turn the left rear roller adjustment bolt clockwise, and
the right bo_tcounterctockwise, 1/4 of a turn each. Be careful not
to overtighten the walking belt. Plug in the power cord, insert the
key and run the treadmill for a few minutes. Repeat until the
walking belt is centered.
b. If the walking belt has shifted to the right, first remove the
key and UNPLUG THE POWER CORD. Using the allen wrench,
turn the left rear roller adjustment bolt counterclockwise, and the
right bolt clockwise, 1/4 of a turn each. Be careful not to over-
tighten the walking belt. Plug in the power cord, insert the key
and run the treadmill for a few minutes. Repeat until the walking
belt is centered.
c. If the walking belt slips when walked on, first remove the key
and UNPLUG THE POWER CORD. Using the allen wrench, turn
both rear roller adjustment bolts clockwise, 1/4 of a turn. When
the walking belt is correctly tightened, you should be able to lift
the edges of the walking belt 3 to 4 inches off the walking plat-
form. Be careful to keep the walking belt centered. Plug in the
power cord, insert the key and run the treadmill for a few min-
utes. Repeat until the walking belt is properly tightened.
5. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON
a. Use only a UL-Iisted surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in _ength.
b. if the walking belt is overtightened, treadmill performance may
decrease and the walking belt may be permanently damaged.
Remove the key and UNPLUG THE POWER CORD. Using the
allen wrench, turn both rear roller adjustment bolts counterclock-
wise, 1/4 of a turn. When the walking belt is correctly tightened,
you should be able to lift the edges of the walking belt 3 to 4
inches off the walking platform. Be careful to keep the walking
belt centered. Plug in the power cord, insert the key and run the
treadmill for a few minutes. Repeat until the walking belt is prop-
erly tightened. Rear Roller Adjustment Bolts
c. Ifthe walking belt still slows when walked on, please contact our Customer Service Department.
16

6. SYMPTOM: THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY
a. Remove the screws from the hood. Carefully remove the hood.
Locate the Reed Switch (74) and the Magnet (95) on the left side
of the Pulley (17). Turn the Pulley until the Magnet is aligned with
the Reed Switch. Make sure that there is a 1/8"gap between
the Magnet and the Reed Switch. If necessary, loosen the
Screw (90) and move the Reed Switch slightly. Retighten the
Screw. Re-attach the hood, and run the treadmill for a few min-
utes to check for a correct speed reading.
III
__118"--
9o __
Top
View
m
17

Conditioning Guidelines
FACTORS IN A SENSIBLE DIET
• Choose high-fiber, low-fat, and low- n-sugar
foods: fruits vegetable& and WhOlegra ns
• Eatat least five servings of fruits and
vegetables each day.
• Cut backon red meat consumption: eat lean
meat. white meat, and fish.
• Choose healthy snacks; br ng healthy foods
with _,outo work or in the car_
• Eat reoular meats or mini-meals, Control your
portionsize--don't binge or overeat Eat
slowly
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.
E!Determine your target heart rate.
Your target heart rate (THR), is the rate at which
you would like your heart to work during aerobic
exercise. It is expressed as a percentage of your
maximum heart rate (MHR). MHR is the maximum
number of times that your heart can pump during
one minute. To determine your approximate MHR,
subtract your age (in years) from 220. This is only
an estimation of your MHR---only clinicsl stress
testing can provide an actual MHR reading.
Once you have determined your MHR, you can
establish your target heart rate zone. Beginning
exercisers may wish to start at 60 to 70 percent of
their MHR. This level is called the Health level.
Exercise at 70 to 85 percent of your MHR for the
optimal training, aerobic, or cardiovascular level--
the Fitness level. Advanced exercisers, or those
wishing to do sports, athletic conditioning, or inter-
val training workouts should exercise at 80 to 85
percent of the MHR for short periods of time. The
chart below shows Target Heart Rate Zones for
Health, Fitness, and Advanced exercisers.
Be sure to check your heart rate at least twice
during an aerobic conditioning session. First, check
your heart rate five minutes into your workout 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
2OO
A medical examination or consultation with your
physician is essential.
180 _.._
160 "_ _"_-
Consult your physician before beginning "3 140 ':"_...... _'°_
...... _ _'_*_ _" _i_ii _
any exercise program. I_. 120 iiiiiiiiiiiiiiiiiiiiiii;iiii!:_ii_i_iiiii_i_i_:::::=:::,::::;__ _xs__i_i*i:_:_:........
/=,JU
80
25 30 35 40 45 50 55 60 65 70
B Establish personal fitness goals. Age
Set attainable, realistic goals. Reward yourself
when you meet those goals. Remember, your
goals should act as a guide for your workout
program.
Beginner, Optimal train- / / Sports,athletic I
low-intensity + Iing, aerobic or / [c°nditi°ning, I
longduration = cardiovascular [ ] intervaltraining I
fat burning J
18

B
[]
Warm up before you begin.
Awarm-up routine prepares your body and mind
for vigorous exercise. It also provides insurance
against injury and soreness. Warm up with two to
five minutes of slow exercise, at minimal intensity.
Stretch after your warm-up.
A pliable, well-stretched muscle is tess susceptible
to injury. Perform the recommended stretches on a
smooth, flat surface.
The correct form for several stretches is described
below (refer to the drawings at the right). Be sure to
move slowly as you stretch--never bounce.
1. Toe Touch Stretch--Sit with your knees bent
slightly and slowly bend forward from your hips.
Allow your back and shoulders to relax as you
reach toward your toes as far as possible. Hold for
15 to 30 seconds, then relax. Repeat 3 times.
Stretches: Hamstrings, back of knees, and back.
2. 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 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.
3. Hamstring Stretch--Sit with one leg extended.
Bringthe sole of the opposite foot toward you and
rest it against the inner thigh of your extended leg.
Reach toward your toes as far as possible. Hold for
15 to 30 seconds, then relax. Repeat 3 times for
both legs. Stretches: Hamstrings, lower back, and
groin.
4. 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 to 30 seconds, then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.
5. 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 to 30
seconds, then relax. Repeat 3 times for each leg.
Stretches: Quadriceps and hip muscles.
2
4
3
19

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
• Hearthy stress relief from a pressure-packed
day
• Greater intellectual capacityand productivity
OGet FIT with the PowerTread 1500.
Effective aerobic exercise has three major parts:
frequency, intensity, and time. The acronym "FtT"
may help you to remember these three parts:
[] "F" stands for the frequency of your workouts.
Three to five workouts per week are recom-
mended. Exercise at least four times a week for
weight loss.
[] "1"refers to the intensity of your workout.
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 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 fingertips
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.
B
[] 'q" is for the time or duration of your workout.
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 to the time factor is that you 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.
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
session.
Stretching after exercise reduces muscle soreness.
See step 5 on page 19.
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
exercise program. You will also be less prone to
injuries during the aerobic phase of your workout.
2O