Inspiration Pursuit User manual

OWNER’S GUIDE
Pursuit Treadmill
MAR16/2010
RISK WARNING
FAILURE TO FOLLOW THE PROCEDURES BELOW MAY RESULT IN SERIOUS INJURY DUE TO THE OPERATION OF THE
PINCH POINT AREA BETWEEN THE RUNNING GEAR AND THE UPRIGHT FRAMES.
• DO NOT TIP THE BOX ON ITS SIDE WITH THE TREADMILL STILL IN IT.
• DO NOT MOVE THE TREADMILL OUT OF THE BOX UNTIL THE UNIT HAS BEEN ASSEMBLED
1. LAY BOX ON A STABLE, FLAT SURFACE AND ENSURING THE TOP SIDE IS FACING UP.
2. COLLAPSE ALL FOUR SIDES OF THE BOX BEFORE COMMENCING UNIT ASSEMBLY IN ACCORDANCE WITH THE ASSEMBLY
INSTRUCTIONS.
3. ONCE ASSEMBLED, ONLY MOVE THE TREADMILL OUT OF THE BOX ON ITS WHEELS WHILE THE DECK IS IN THE FOLDED AND
LOCKED POSITION.
• ONCE ASSEMBLED AND REMOVED FROM THE BOX DO NOT TIP THE TREADMILL ON ITS SIDE.
ALWAYS READ THESE INSTRUCTIONS AND USE THIS PRODUCT STRICTLY IN ACCORDANCE WITH THIS SAFETY
INFORMATION - KEEP THIS NEAR OR ON THE PRODUCT AT ALL TIMES FOR EASE OF REFERENCE. WHILST USING
THE PRODUCT THERE ARE RISKS AND THE PRODUCT MUST ONLY BE USED AFTER READING AND THEN ONLY IN
ACCORDANCE WITH THESE SAFETY INSTRUCTIONS.

2
Congratulations on purchasing
a fitness equipment from
Inspiration Fitness
You have chosen a high quality, safe and innovative piece of equipment as your training
partner and we are certain it will keep you motivated on the way to achieving your personal
fitness goals.
Please take the time to read this owner’s manual as it will help you to get the most out of
your new equipment.
INTRODUCTION

3
Contents
Safety Information 04
Customer Support 06
Assembly Instructions 07
Operational Instructions 10
• Adjustment Running Mat ................................. 10
• Deck Lubrication .................................................... 10
• Safety Key .................................................................. 11
• The Display Range ................................................ 11
• Operations Guide .................................................. 12
• Quick Start ................................................................. 12
• Target Modes ........................................................... 12
• Program Modes ...................................................... 13
• Error Messages ........................................................ 13
Features 14
• Monitoring Your Heart Rate ............................. 14
• Adjusting Incline .................................................... 14
• Fold Up / Fold Down ........................................... 14
Maintenance 15
Warranty 16
Fitness Guide 17
• Starting and finishing your workout .......... 17
• Correct running form .......................................... 17
• How long should I exercise for ...................... 17
• Suggested Stretches ............................................ 18
• Heart Rate Training ............................................... 19
Exploded Drawing / Part List 20
TABLE OF CONTENTS

4
Disclaimer
While every eort has been made to ensure that the
information contained in this guide is accurate and
complete, no liability can be accepted for any errors
or omissions. Inspiration Fitness reserves the right to
change the specications of the hardware and software
described herein at any time without prior notice.
No part of this guide may be reproduced, transmitted,
transcribed, stored in a retrieval system, or translated
into any language in any form, by any means, without
the prior written permission of Inspiration Fitness.
Inspiration Fitness makes no warranties for damages
due to mistaken operation or malfunction of the
equipment.
Assembly Precautions:
Failure to follow the procedures below may result in serious
injury due to the operation of the pinch point area between
the running gear and the upright frames.
• Do not tip the box on its side with the treadmill still in it.
• Do not move the treadmill out of the box until the unit
has been assembled:
1. Lay box on a stable, flat surface and ensuring the top
side is facing up.
2. Collapse all four sides of the box before commencing
unit assembly in accordance with the assembly
instructions.
3. Once assembled, only move the treadmill out of the
box on its wheels while the deck is in the folded and
locked position.
• Once assembled and removed from the box do not tip
the treadmill on its side.
• Only fold and move the treadmill strictly in accordance
with the Operation Instructions called - “Easy - Lift Fold
Up”, “Soft Drop Fold Down” and “Moving The Treadmill”.
Safety Key:
• This treadmill is provided with a safety key. The treadmill
will not operate without the safety key inserted.
• A safety key is fitted in case of need for an emergency
stop.
• The safety key should be attached to the user via the cord
and clip. If for any reason the user falls, the cord will pull
the safety key from the treadmill and the treadmill will
begin to decelerate.
Operation Precautions:
• Before use, always ensure that the treadmill is positioned
on a solid, flat surface. Always allow a clear space
measuring 1 metre wide by 2 metres long directly behind
the treadmill.
• Regularly check to see that all nuts, bolts and fittings are
securely tightened. Periodically check all moving parts for
obvious signs of wear or damage.
• The safety level of the treadmill can only be maintained
only if it is regularly examined for wear and tear.
• Replace defective components immediately. If you are in
any doubt, do not use the treadmill. Contact CUSTOMER
SUPPORT.
• Use this treadmill only for its intended use as described in
this manual. Do not use attachments not recommended
by the manufacturer.
• Always check that any pins / fixings are tight and secure
before use and / or after adjustment.
• In an emergency, take hold of the handrails and place
your feet on the side platforms provided. Once you are
stable, pull out the safety key. The treadmill will begin to
decelerate until it stops.
• Never overload the treadmill (See Maximum User Weight
on next page).
• Never use the treadmill in any manner other than the way
explained in these instructions and / or any wall-chart
supplied.
• Do not put the treadmill on its side - injury could result
by the closing of its base to the arms.
• To prevent possible damage of the electronics from
lightning strikes or electrical surges this equipment needs
to be kept switched off and unplugged when not in use.
• It is recommended that a surge protector is used with
this equipment.
SAFETY INFORMATION
RISk wARNINg
AlwAys reAd these instructions And use this equipment strictly in AccordAnce with this sAfety informAtion - Keep
this neAr or on the equipment At All times for eAse of reference. whilst using the equipment there Are risKs And the
equipment must only be used After reAding And then only in AccordAnce with these sAfety instructions. this list is not
eXhAustiVe / sAVe these instructions.

5
Other Precautions:
• Parents and others in charge of children should be aware
of their responsibility. The playful instinct of children can
lead to situations and behavior for which this equipment
is not intended.
• If children are allowed to use this equipment, their
mental and physical development and above all their
temperament should be taken into account. They should
be instructed, controlled and supervised at all times
so that the equipment is only used correctly and in
accordance with this safety information.
• This equipment is under no circumstances suitable as a
children’s toy.
• Please keep all children away from this equipment when
in use. Do not in any circumstances allow children to
climb on or play with the equipment when it is not in
use.
• This equipment is not intended for use by persons
(including children) with reduced physical, sensory
or mental capabilities, or lack of experience and
knowledge, unless they have been given supervision or
instruction concerning use of this equipment by a person
responsible for their safety.
• This equipment is intended for use in clean dry
conditions. You should avoid storage in excessively
cold or damp places as this may lead to corrosion and
other related problems that are outside our control. FOR
INDOOR USE ONLY.
• Clean only with a damp cloth. Do not use solvent
cleaners.
• Keep young children away from this machine at all times.
Contact with the moving surface may result in severe
friction burns.
Fitness Precautions:
Before you undertake any program of exercise that will
increase cardiovascular activity, please be sure to consult
with your doctor. Frequent strenuous exercise should be first
approved by your doctor and then the equipment used strictly
in accordance with any directions or recommendations from
your doctor.
If you feel any pain or abnormal symptoms, STOP YOUR
WORKOUT IMMEDIATELY. Consult your physician immediately.
Exercise Precautions:
• Wear proper workout clothing: Do not wear loose
clothing.
• Do not wear shoes with leather soles or high heels.
• Tie all long hair back.
• Remove all personal jewelry before exercising.
• Ensure you warm-up well before using the equipment as
this will help to prevent muscle strain.
• After eating, allow 1-2 hours before exercising as this will
help to prevent muscle strain.
• Injuries may result from incorrect or excessive training
and using the equipment otherwise than as directed or
recommended by your doctor.
Maximum user weight
The maximum user weight of this equipment is 110kg.
Safety Standards
This equipment meets the requirements of the EU’s EMC and
Low Voltage directives (where applicable), ISO20957 1 & 6 -
CLASS HC / BSEN60335 - 1. Therefore the equipment carries
the following marks:
Protect the environment by not disposing of this
product or batteries with household waste. Check
your local authority for recycling advice and
facilities.
SAFETY INFORMATION

6
Care & Maintenance
• Always place the equipment in a dry environment.
• Use a warm, damp cloth to keep the product clean.
• No wet cleaning of electrical components. Unplug before
any care and maintenance.
• The safety level of the equipment can be maintained
only if it is regularly examined for damage and wear. This
includes any ropes, pulleys, nuts, bolts, moving parts,
bushes, chains, wheels, bearings & connection points etc.
• Ensure that you inspect the product regularly - at least
once a week is recommended.
• Ensure that all fixings are tight before use.
• Always replace damaged / worn components with
original parts from the manufacturer.
Customer Support
Should you require any assistance regarding this product
please gather the following information and then contact us
using the details below:
• Serial No. - This can be found on the sticker below,
located as indicated. For future reference, please write
down your serial number in the space provided below.
• Original purchase date
• Place of purchase
• Information about the place and conditions of use
• Precise description of the issue / defect
Your serial no. is:
Contact Us
ENGLAND
York Way, Daventry, Northants, England NN11 4YB
Tel: [phone]
Helpdesk Tel: [phone]
Fax: [phone]
AUSTRALIA
Unit 1, Lot 2, Swaffham Road, Minto, N.S.W. 2566 Australia
Tel: [phone]
Fax: [phone]
CUSTOMER SUPPORT

7
Getting Started
Collapse box bottom and lay sides down
before assembly. Do not dispose of the
packing materials until assembly is completed.
Read each step carefully before beginning.
If you are missing a part, please contact our
technical support.
After unpacking the unit, open the hardware
bag and make sure that you have all the
following items. Some hardware may be
already attached to the part.
ASSEMBLY INSTRUCTIONS
Part No. 71 x 1
Allen Key
Fixings
Part No. 64 x 1
Allen Key
Part No. 7 x 14
Round Head Allen Screw (M8 x 15L)
Part No. 86 x 14
Curved Washer (Ø8)
Part No. 77 x 6
Self Tapping Screw (M4 x 15L)
RISk wARNINg
do not moVe treAdmill out of the boX until unit is Assembled And do not tip the boX on its side with the treAdmill in
it. Also once the Assembled treAdmill hAs been remoVed from the boX do not tip the treAdmill on its side. collApse boX
bottom And lAy sides down before Assembly. when moVing Assembled treAdmill out of the boX, moVe it out of the boX on
its wheels while the decK is in the folded And locKed position. fAilure to follow this procedure mAy result in serious
inJury due to pinch point AreA between the running geAr And the upright frAmes.

8
Step 1
Step 2
ASSEMBLY INSTRUCTIONS
Part No. 7 x 4
Round Head Allen Screw (M8 x 15L)
Fixings
Part No. 86 x 4
Curved Washer (Ø8)
Part No. 7 x 10
Round Head Allen Screw (M8 x 15L)
Fixings
Part No. 86 x 10
Curved Washer (Ø8)

9
Final Check
Your treadmill is now assembled. Please make the following final checks:
• Make sure all screws / bolts are tightened.
• Make sure the equipment is on a flat, level surface.
Power Up
• Plug one end of power cable into the treadmill as shown.
• Plug the other end into a suitable AC outlet (220-240 volt, 50/60 Hz).
• Switch the treadmill on using the on/off switch.
• Attach the safety key to the console.
NOTE: Before you run on the treadmill for the first time, use the Quick Start instruction and allow the treadmill to run
independently for 10 minutes. Check the running mat is tightened correctly and runs smoothly. If you think the mat needs
adjusting please see next page for more details.
Step 3
ASSEMBLY INSTRUCTIONS
Part No. 77 x 6
Self Tapping Screw (M4 x 15L)
Fixings

10
OPERATIONAL INSTRUCTIONS
Adjusting Running Mat Tension
Note: Check lubrication before adjusting the mat as symptoms can be similar.
The tension of the mat has been pre-set at the factory; however, with use the mat can
stretch slightly and become loose. If the mat is too loose you will find it starts to slip
during use. To tighten the mat:
1. Set the treadmill to run at 3km/h.
2. Locate the adjustment screws at the end of the treadmill (One on each side).
3. Using the allen key provided, adjust both screws by 1/2 turn clockwise.
4. Re-test the mat tension. If the mat still slips, repeat step 3.
TIP: When correctly tensioned you should be able to lift the edge of the mat about 5 -
7cm - please only check this when the power is turned off.
NOTE: If the mat is too tight, turn the screws anti-clockwise. Do not over tighten the mat - only turn the screws 1/2 turn before
re-checking the mat.
Adjusting Running Mat Alignment
The alignment of the mat has been pre-set at the factory, however, the mat can be caused to run out-of-line by a user’s running
style (eg. more weight on one foot), or if it’s placed on an uneven surface - so it may need adjusting from time to time. If the mat
is running out of alignment it will track towards either the left or right hand side of the running deck. To re-align:
1. Set the treadmill to run at 3km/h.
2. Locate the adjustment screws at the end of the treadmill (One on each side).
3. If your mat moves to the right, using the allen key provided, adjust the right screw by 1/2 turn clockwise. (If it tracks to the
left, perform the same operation on the left screw)
4. Let the treadmill run for a minute to see if it re-aligns to the centre. If more adjustment is needed repeat step 3.
WARNING! Do not over tighten rollers! This will cause premature roller bearing failure!
Deck Lubrication
NOTE: Keeping the deck lubricated is the most important activity you can carry out to prolong the life of your treadmill.
An insufficiently lubricated deck will cause the running mat, running deck and motor to wear out much quicker. How often you
should lubricate depends on usage, we recommend the following:
• Light use (less than 3 hours a week) - every 8 months.
• Medium use (3 to 5 hours a week) - every 4 months.
• Heavy use (more than 5 hours a week) - every 2 months.
You can check for proper lubrication levels at any time by doing the following:
• Disconnect the treadmill from the power supply.
• Fold up the running deck, so the treadmill is in the storage position.
• Put your hand underneath the mat and feel along the running deck, as close to the centre of the deck as you can.
- If your hand gets a light coating of lubricant then no further lubrication is required.
- If the surface feels dry and your hand feels clean, then apply more lubricant.
NOTE: If in doubt apply a little lubricant.
Your treadmill comes ready supplied with a bottle of lubrication oil - to use, apply a liberal amount to a lint free cloth and run
cloth along the length of the running deck (underneath the mat). It’s important to try and get the lubricant as close to the
centre of the deck as possible. Check the lubrication level as detailed above and re-apply with the cloth if necessary.
If you need more lubricant, we recommend you use the Lube-N-Walk Treadmill Lubrication Kit, it can be obtained from local
distributors - see the Contact Us details at the front of this manual.

11
OPERATIONAL INSTRUCTIONS
Safety Key
The treadmill will only operate when the safety key is in position - if the safety key is removed
while the treadmill is in operation, it will stop immediately. Before every workout session
please make sure you attach the safety key to the console and the clip at the other end to
your clothing. When the treadmill is not in use, you should remove the safety key and store it
somewhere safe, out of the reach of children.
The Display Range
Initial Value Setting Range Display Range
TIME (mm:ss) 0:00 8:00 ~ 99:00 0:00 ~ 99:59
SPEED (km/h) 0.0 N/A 0.8 ~ 13.0
DISTANCE (km) 0.00 1.0 ~ 99.0 0.0 ~ 99.9
PULSE (bpm) HP N/A 40 ~ 199
CALORIES 0 10 ~ 990 0 ~ 999

12
Operations Guide
Button Description
START Begin work out.
STOP Stop the treadmill.
MODE During standby, press “MODE”button to switch modes in the following order:
TIME MODE > CALORIES MODE > DISTANCE MODE > NORMAL MODE
PROGRAM During standby, press “PROG” button to switch programs in the following order:
P1 > P2 > P3 > NORMAL MODE
SPEED + During work out: Increase speed by 0.1km/h, holding down the button will increase
increment rate.
During standby: Increase the active mode setting by one, holding down the button will
increase increment rate.
SPEED - During work out: Decrease speed by 0.1km/h, holding down the button will increase
increment rate.
During standby: Decrease the active mode setting by one, holding down the button
will increase increment rate.
QUICK KEY 1 ~ 12 KM/H Activates the corresponding speed.
Quick Start
Press “START” button and motor will begin at 0.8 km/h after a countdown from 3.
Operations:
• Use “Speed + / -” buttons to change speed. (0.8 ~ 13.0 km/h)
• Press “STOP” to stop workout.
Target Modes
Press “MODE” button to select target programs: TIME > CALORIES > DISTANCE > NORMAL MODE
Target Time:
• Default: 20 minutes
1. Press “Speed + / -” buttons to change target time. (8:00 ~ 99:00)
2. Press “START” to begin workout.
Target Calories:
• Default: 50 calories
1. Press “Speed + / -” buttons to change target calories. (10 calories ~ 990 calories)
2. Press “START” to begin workout.
Target Distance:
• Default: 5.0km
1. Press “Speed + / -” buttons to change target distance. (1.0 km ~ 99.0 km)
2. Press “START” to begin workout.
Operations:
• Use “Speed + / -” buttons to change speed. (0.8 ~ 13.0 km/h)
• Press “STOP” to stop workout.
OPERATIONAL INSTRUCTIONS

13
Program Modes
Press “PROG” button to select program: P1 > P2 > P3 > NORMAL MODE
• Default: 20 minutes
1. Press “Speed + / -” buttons to change target time. (8:00 ~ 99:00)
2. Press “START” to begin workout.
Operations:
• Use “Speed + / -” buttons to change speed. (0.8 ~ 13.0 km/h)
• Press “STOP” to stop workout.
MP3 Player
The treadmill comes supplied with a cable that allows you to connect your MP3 player.
Simply connect one end into the treadmill and the other end into the headphone socket
of your MP3 player and adjust the volume using your MP3 player.
Error Messages
Error Specication Treatment
Er1 • Connect error between panel and controller • Check that the lines between panel and controller
are connected or not.
Er2 • Error on motor/MOS crash • Check that the line to motor is connected or not.
Er3 • Error on speed sensor line/Un-work of walking
belt.
• Check that the walking belt is locked by remoras.
• Check that the speed sensor line is connected or
not.
• Check the placement of sensor or the photo disk is
correct or not.
Er4 • Binding of RELAY • Replace the device
Er5 • Over the current • Check the loading.
Er9 • Safety key not plug in • Check Safety Key
OPERATIONAL INSTRUCTIONS

14
FEATURES
Monitoring Your Heart Rate
The treadmill is fitted with 2 hand pulse sensors. To obtain a pulse reading you
must have both your left and right hands on the sensors at the same time. Do
not grip the hand sensors too tight and allow the computer a few seconds to
display the reading.
NOTE: Some people may not be able to obtain an accurate hand pulse reading
due to variations in circulation.
Adjusting Incline
To adjust the incline level, pull out the fix pin and raise or lower main frame.
Then reinsert fix pin.
To Fold Up
To make storage simple, quick and easy, this treadmill features a hydraulic folding
system. To fold:
• Lift the running deck until you hear the sound of the deck locking into position
- this ensures the deck is locked in place and will not fall back down.
To Un-fold
1. Whilst taking the weight of the deck with your right hand, pull the knob with
your left hand.
2. Let the deck slowly guide itself down to the floor.
NOTE: Make sure there is nothing obstructing the deck as it lowers.

15
Maintenance
Proper maintenance is very important to ensure your treadmill is always in top working condition. Improper maintenance could
cause damage or shorten the life of your treadmill and exceed the LIMITED WARRANTY coverage.
Important: Never use abrasives or solvents to clean the treadmill. To prevent damage to the computer, keep liquids away and
keep it out of direct sunlight.
Inspect and tighten all parts of the treadmill regularly. Replace any worn parts immediately
Cleaning
Routine cleaning of your treadmill will extend the product’s life.
Warning: To prevent electrical shock, be sure the power to the treadmill is OFF and the power cord is unplugged from the wall
electrical outlet before attempting any cleaning or maintenance.
Important: Never use abrasives or solvents to clean the treadmill. To prevent damage to the computer, keep liquids away and
keep it out of direct sunlight.
After each workout: Wipe off the console and other treadmill surfaces with a clean, water dampened soft cloth to remove
excess perspiration.
Weekly: Use of a treadmill mat is recommended for ease of cleaning. Dirt from your shoes contacts the belt and eventually
makes it to underneath the treadmill. Vacuum the underneath treadmill once a week.
MAINTENANCE

16
wARRANTY
This product is supplied with a standard warranty as follows:
• 12 months frame
• 12 months other parts
• 12 months labour
This product is warranted for use in a home, personal, family or household environment Please Note: Warranty details may vary
from one market area to another
Warranty Terms
Inspiration Fitness warrants that the Product you have purchased from an authorized Inspiration Fitness reseller is free from
defects in materials and workmanship. The Warranty is valid subject to normal and reasonable use in the environment as
described above, and correct assembly of the product during the warranty period. The warranty period extends to the original
purchaser only. It is not transferable to anyone who subsequently purchases the Product from you.
The warranty excludes normal wear and tear on parts. Your sales receipt, showing the date of purchase of the product, is your
proof of the date of purchase.
This warranty becomes valid only if the Product is assembled / installed according to the instructions / directions included
with the product. This warranty does not extend to any product that has been damaged or rendered defective: (a) as a result
of accident, misuse, abuse or lack of reasonable care; (b) by the use of parts not manufactured by Inspiration Fitness or sold by
Inspiration Fitness; (c) by modification of the product; (d) as a result of service by anyone else other than Inspiration Fitness or an
authorized Inspiration Fitness warranty service provider.
During the warranty period, Inspiration Fitness will at no additional charge provide replacement part(s) or repair the product (at
Inspiration Fitness’s option) if it becomes defective, malfunctions or otherwise fails to conform with this warranty under normal,
non-commercial, personal, family or household use. In repairing the product, Inspiration Fitness may replace defective parts or
at the option of Inspiration Fitness, use serviceable used parts that are equivalent to new parts in performance. All exchanged
parts and products replaced under this warranty will become the property of Inspiration Fitness. Inspiration Fitness reserves the
right to change manufacturers of any part to cover any existing warranty.
If the product must be returned, you must return the Product or defective part to Inspiration Fitness in its original container
(or equivalent) with Proof of Purchase. Any evidence of alteration, erasing or forgery of proof of purchase documents will be
cause to void this warranty. You must prepay any shipping charges and you are responsible for insuring any product or part
that is returned. Should any product submitted for warranty service be found to be ineligible, an estimate of repair cost will be
furnished and the repair will be made if requested, upon Inspiration Fitness’s receipt of payment or acceptable arrangement
of payment. Under no circumstances will returns be accepted without return authorization by our Customer Service
department.
To obtain warranty service you must provide the following information:
Name of Product, Product Code, Batch No, Date Purchased, and Nature of fault or part number required.
Neither dealer of this product nor any retail establishment selling this product has any authority to make any warranties or to
promise remedies in addition to, or inconsistent with, those stated above. This warranty does not affect your statutory rights.
Please note that warranty terms may vary from one market area to another.

17
FITNESS gUIDE
Starting Your Workout
ALWAYS CONSULT YOUR DOCTOR BEFORE UNDERTAKING A NEW EXERCISE REGIME. IF YOU EXPERIENCE NAUSEA,
DIZZINESS OR OTHER ABNORMAL SYMPTOMS DURING EXERCISE, STOP AT ONCE AND CONSULT YOUR DOCTOR.
Begin each workout with a warm up session - a few minutes of stretching to help prevent strains, pulls and cramps:
1. Get onto the treadmill, using the handrails for support, and place your feet on the side rails. (Either side of the running
mat)
2. Activate the treadmill. (Using the details found in the Operation Instructions)
3. The treadmill will start at the lowest speed, step onto the mat and walk at the same speed.
4. Continue the rest of your workout.
Finishing Your Workout
1. Turn the treadmill to the lowest speed and incline settings.
2. Using the handrails for support place your feet on the side rails. (Either side of the running mat)
3. Stop the treadmill.
4. Turn the treadmill off at the main power switch and remove the plug from the electrical outlet.
5. Remove the safety key.
6. If necessary, wipe the treadmill down with a damp cloth.
7. End each workout with a cool down session - a few minutes of stretching to help prevent strains, pulls and cramps.
Correct Running Form
• Run in the centre of the running mat.
• Keep your head up and look straight ahead.
• Shoulders should be square and level, don’t round your shoulder or swing them forwards or backwards.
• Keep your torso straight with the chest up so there’s plenty of room for the diaphragm to move for proper breathing
actions.
• Do not lean forwards, backwards or slouch, as all of these posture deviations can place a lot of stress on the lower back,
interfering with proper running mechanics and possibly causing lower back injury.
• Feet should be pointed straight ahead and land directly under the hips.
How long should I exercise for?
That really depends on your current level of fitness. If you’re just starting out on a new exercise program, you should start
gradually and build up - do not try to do too much too quickly. 30 minutes, 3 times a week should be enough. Don’t push
yourself too hard - you should never feel exhausted during or following exercise.

18
Suggested Stretches
The correct form for several basic stretches is shown at the
right. Move slowly as you stretch—never bounce.
1. Hamstring Stretch
Sit with one leg extended. Bring the 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 counts, then relax. Repeat 3 times for each leg.
Stretches: Hamstrings, lower back and groin.
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
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.
3. 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.
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 counts, then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.
FITNESS gUIDE

19
Heart Rate Training
To get the most out of your new equipment and see the best results from your training you should exercise at the right level of
effort, and that means listening to your heart! Working out to a target heart rate means you can direct your workout to achieve
different goals:
GOOD HEALTH - For those wishing to improve quality of life and general well being. Your session will need to be done at an
intensity of between 50 - 60% of your estimated maximum heart rate, should last about 30 minutes and can be done on most
days of the week.
WEIGHT LOSS - To see a significant reduction in body fat, your sessions must be a little more intense - between 60 and 70% of
your estimated maximum heart rate. These sessions can also be performed on most days of the week for up to 30 minutes.
IMPROVING FITNESS LEVELS - These sessions should be performed at 70- 80% of your estimated maximum heart rate and
can also involve bouts of interval training that would have your heart rate peaking for short times near your maximum heart rate
level. These are intense sessions and will require at least a 48 hours rest between sessions.
Calculating Your Target Heart Rate
First, you need to find your estimated maximum heart rate using the formula “220 minus your age in years”. If you are 35 years
old, your estimated maximum heart rate is: 220 - 35 = 185 beats per minute (bpm)
Next, to calculate your target heart rate, simply multiply your estimated maximum heart rate (185 bpm) by the applicable
percentage. So, if your goal is better heart: 185 x 60% = 111bpm
TIP: Heart rate training requires you to monitor your heart rate throughout the workout. For this we recommend using a chest
strap (If your machine has a wireless receiver) or a heart rate monitor.
Target Heart Rate Zone Estimated by Age*
AGE TARGET HEART RATE ZONE
(55% - 90% OF MAXIMUM HEART RATE)
AVERAGE MAXIMUM
HEART RATE 100%
20 YEARS 110-180 BEATS PER MINUTE 200 BEATS PER MINUTE
25 YEARS 107-175 BEATS PER MINUTE 195 BEATS PER MINUTE
30 YEARS 105-171 BEATS PER MINUTE 190 BEATS PER MINUTE
35 YEARS 102-166 BEATS PER MINUTE 185 BEATS PER MINUTE
40 YEARS 99-162 BEATS PER MINUTE 180 BEATS PER MINUTE
45 YEARS 97-157 BEATS PER MINUTE 175 BEATS PER MINUTE
50 YEARS 94-153 BEATS PER MINUTE 170 BEATS PER MINUTE
55 YEARS 91-148 BEATS PER MINUTE 165 BEATS PER MINUTE
60 YEARS 88-144 BEATS PER MINUTE 160 BEATS PER MINUTE
65 YEARS 85-139 BEATS PER MINUTE 155 BEATS PER MINUTE
70 YEARS 83-135 BEATS PER MINUTE 150 BEATS PER MINUTE
*For cardiorespiratory training benefits, the American College of Sports Medicine recommends working out within a heart rate
range of 55% to 90% of maximum heart rate. To predict the maximum heart rate, the following formula was used:
220 - Age = predicted maximum heart rate
FITNESS gUIDE

20
ExPLODED DRAwINg
28
70
104