Johnson T8000 User manual

No.26, Ching Chuan Rd., Taya Hsiang, Taichung Hsien 428, Taiwan, R.O.C.
TEL: [phone] FAX: [phone]
E-mail: [email protected]
http://www.johnsonfitness.com
Johnson Health Tech. Co., Ltd.

JOHNSON COMMERCIAL TREADMILL
24
T8000/T8000PRO OWNER'S MANUAL
01
JOHNSON COMMERCIAL TREADMILL
TABLE OF CONTENTS
Part 1. Introducing The T8000/T8000PRO
•Thank You For Your Support
02 ...........................................
Part 2. Setup Your Treadmill
•Choosing And Prepare A Site
•Electrical Power Requirements
•Unpacking
03 ....................................................................
Part 3. Assembly T8000/T8000PRO Treadmill
•Attention
•Assembly Instructions
04 .....................................
08
Part 4. Safety Instructions
•Grounding Instructions
•Danger
•Warning
•Children
•Other Safety Tips
........................................................................
10
Part 5. Operating The T8000/T8000PRO
•Functions of Console Buttons
•Quick Start Functions
...............................................
Part 6. Maintenance
•Cleaning
•Centering The Belt
•Tensioning The Belt
16
...................................................................................
Part 7. Developing A Fitness Program
•Stretch First
•The Importance Of The Warm Up And Cool Down
•Exercise Guidelines
•Target Heart Rate Zone
•Perceived Exertion Level
•Achieving Your Fitness Goals
18 ................................................
MEMO

•THANK YOU FOR YOUR SUPPORT
Congratulations and thank you for choosing our T8000/T8000PRO programmed treadmill.
The T8000/T8000PRO is simple to operate and program. It combines high safety, comfort,
convenience and easy of use, as multi-advantages for an excellent treadmill experience.
Your Johnson treadmill is a tremendously effective tool for achieving your personal fitness
goals. Regular use of your treadmill can improve the quality of your life in so many ways.
02 03
Part 1. INTRODUCING T8000/T8000PRO
•CHOOSING AND PREPARE A SITE
The area that you select for your treadmill should be well-lit and well ventilated. Locate the
T8000/T8000PRO on a structurally around and level surface a few feet from walls or other
equipment. If the area has a heavy plush carpet, to protect the carpeting and machinery,
you can place a rigid plastic base under the treadmill.
Please do not place the treadmill in an area of high humidity, such as the vicinity of a
steam room, indoor pool, or sauna. Exposure to intensive water vapor or chlorine could
adversely affect the electronics, as well as other parts of the machine.
To make exercise a desirable daily activity for you, the treadmill should be in an attractive
setting.
•ELECTRICAL POWER REQUIREMENTS
The T8000/T8000PRO requires 220/240 VAC (50/60 HZ), and a grounded electrical outlet (15
amp) on a dedicated circuit. It is particularly important that no sensitive electrical
equipment, such as computer or TV, share the same circuit.
•UNPACKING
Unpack and remove the treadmill from its shipping box. Check for the following parts and
tools.
Part 2. SETUP YOUR TREADMILL
If any of these parts are missing from your package, please contact your JOHNSON
dealer at once.
Console
Handlebar
Console support
Power cord Hardware package
Frame
T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
The Johnson Treadmill should enable you to shape and monitor your workouts to:
Whether you are just getting started in an exercise program or are already in good shape,
the Johnson Treadmill is designed to be an efficient, way to achieve an enhanced level of
fitness. The digital computer enables you to accurately monitor your progress by tracking
time, speed, distance, calories and heart rate.
This Owner's Manual contains all the information included general fitness guidelines, as
well. Please read this Owner's Manual carefully before getting onto the Johnson Treadmill
to work out.
Before starting any exercise program, consult with your physician or health professional.
He or she can help establish the exercise frequency, intensity (target heart rate zone) and
time appropriate for your particular age and condition. If you have any pain or tightness in
your chest, an irregular heartbeat, shortness of breath, feel faint or have any discomfort
while you exercise, Please consult the physician before continuing.
Increase your energy level
Increase cardiovascular and aerobic capacity
Increase lower body muscle strength
Decrease your overall percentage of body fat

•ATTENTION!!!
“AFTER INSTALLATION IS COMPLETED , THE TREADMILL WILL NEED TO BE CALIBRATED
BY USING THE AUTO- CHECK FUNCTION. IF THIS IS NOT DONE, THE TREADMILL'S SPEED
AND INCLINE VALUES MAY INCORRECT AND DAMAGE THE TREADMILL."
DO NOT STAND ON THE BELT WHEN PERFORMING THE AUTO-CHECK FUNTCTION
•ASSEMBLY INSTRUCTIONS
To ensure correct assembly of the T8000/T8000PRO, carefully read and follow these steps:
Please make sure that the power plug is not plugged into the wall outlet while completing
the following procedure.
T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
Part 3. ASSEMBLY T8000/T8000PRO TREADMILL
04 05
Z50
Z50 AC2
E28E
Z51
Z51
AC1
Z53
Z53
Q01
Z52
Z52
N06
N03
N07
N04
AB1
AN1
Z50
Z50
Z51
Z51
REFERENCE SKETCH
REPLACEMENT PARTS LIST:
DESCRIPTION QUANTITY
Package Tool
Z03 L-type Wrench (M10)
Z02 L-type Wrench (M8)
Z01 Cross Driver
Z53 Screw, Socket Head (M5x12L)
Z52 Screw, Socket Head (M8x30L)
Z50 Plane Washer (30x2.0t) 1
1
1
8
8
4
2
Z51 Screw, Socket Head (M10x25L)
REPLACEMENT PARTS & FASTENERS AND ASSEMBLY TOOLS
•AB1 Frame Set
•AC1 Left handle Mast
•AC2 Right handle Mast
•AN1 Console Set
•N03 Left Handle Bar (LH)
•N04 Right Handle Bar (RH)
•N06 Left Handlebar Cap
•N07 Right Handlebar Cap
•Q01 Motor Cover
Step1.
Remove the motor cover. Pull out the console cable and route it through the Right
console mast. Place the console Right then the Left mast in the console post support
brackets. Secure the Right and Left mast with the 4 bolts each provided (Z50, Z51).
Make sure these bolts are tight.

T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
Step4. Place the motor cover onto the treadmill front end and secure with the screws (Z53)
provided. Plug the power cable into the outlet.
Step2. Connect with the console cables from the console set to the motor control board.
Secure the console set with 2 screws (Z52) on each side.
Step3.Put the handle bar into the handle bar frame. Use the handle bar cap (N06, N07) to
secure the handle bar. The handle bar caps separate into right and left, make sure
these caps are in the correct position.
Z53
Z53
N07
N06
Z52
Z52
Step5. AUTO CHECK
• Press and hold both incline "UP" and speed FAST buttons simultaneously for 3
seconds.
• Then the "ENGINEERING MODE" is shown onto the console.
• Press the incline "UP" button to find the "AUTO CHECK" screen.
• Press the incline "SELECT" button and then, the treadmill will run the auto check
function automatically. This will take around 3 minutes to run.
• After auto check is complete "AUTO CHECK OK" will show on the console.
Then, press EMERGENCY STOP key to back to initial starting screen.
06 07

When using an electrical product, basic precautions should always be followed, including
the following:
Read all instructions before using Johnson treadmill. The T8000/T8000PRO Treadmill is
intended for commercial use
• GROUNDING INSTRUCTIONS
Connect this appliance to properly grounded outlet. This product must be grounded.
If it should malfunction or breakdown, grounding provides a path of least resistance for
electrical current to reduce the risk of electrical shock. This product is equipped with a
cord having an equiment-grounding conductor and a grounding plug. The plug must be
plugged into an appropriate outlet that is properly installed and grounded in accordance
with local codes and ordinances.
•DANGER
( Improper connection of the equipment-grounded conductor can result in a risk of
electric shock. )
Check with a qualified electrician or service provider 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 fit the outlet, have a proper outlet installed by a qualified electrician.
This product is for use on a nominal 220/240-volt circuit, and has a grounding plug that
looks like the plug illustrated in sketch as below. A temporary adapter that looks like the
adapter is illustrated below may be used to connect this plug to a 2-pole receptacle as
shown, if a properly grounded outlet is not available. The temporary adapter should
be used only until a properly grounded outlet 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.
Part 4. SAFETY INSTRUCTIONS
08 09
T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
•WARNING
•CHILDREN
•OTHER SAFETY TIPS
To reduce the risk of burns, fire, electrical shock, or injury to people:
Risk of injusry to person- to avoid injury stand on the siderail before stating the treadmill.
Read instructions before use.
1. Use this treadmill for its intended use as described in this manual. Do not use
attachments not recommended by the manufacturer.
2. Never operate this Treadmill if it has a damaged cord or plug, if it is not working
properly, if it has been damaged, or immersed in water. Return the Treadmill to a
dealer for examination and repair.
3. Keep the cord away from heated surfaces.
4. Never drop or insert any object into any opening.
5. Do not use outdoors.
6. To disconnect, turn the switch to the off position, then remove plug from outlet.
7. Only use the power cord provided with your Johnson treadmill.
8. Never place the power cord under carpeting or place any object on top of the power
cord.
9. Do not remove the Treadmill motor covers or roller covers. Service should be performed
only by an authorized Johnson dealer.
10. Unplug your Johnson Treadmill before moving it.
• Keep children off your Johnson Treadmill at all times.
• When Johnson Treadmill is in use, young children and pets should be kept at least 10 feet
away
• When it is necessary to immobilize the treadmill, set the display to read "CHOOSE
PROGRAM USING QUICK KEYS OR SPEED UP OR DOWN KEYS" The hold down the RESET
& ENTER keys. The treadmill will now display "IMMOBILIZED" In this state the treadmill
can not be operated. Both the drive motor & elevation motor are disabled. The treadmill
will remain in this state across power cycles, resets, ect. To return to normal operation
mode repeat the same key sequence, hold down the RESET & ENTER keys. The display will
now read "CHOOSE PROGRAM USING QUICK KEYS OR SPEED UP OR DOWN KEYS"
• CAUTION! If you experience chest pains, nausea, dizziness or shortness of breath, stop
exercising immediately and consult your physician before continuing.
• Do not use your Johnson Treadmill in or near puddled water, where there is moisture on
the floor, or near a swimming pool.
• Do not turn belt by hand.
• Do not wear clothing that might catch on any parts of this Treadmill.
• Read this manual before operating this Treadmill.

T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
• FUNCTIONS OF CONSOLE BUTTONS
Part 5. OPERATING THE T8000/T8000PRO
10 11
JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
• "Select": To confirm each program setting.
• "Emergency stop": To stop all function running
• "Quick Start": To start running the treadmill program.
• "Stop": Press the "Stop" key once to pause the program running for 2 minutes. During
the 2 minute pause, press the "Quick Start" key to continue running the program, or
else the machine will reset automatically. Also, you can press and hold the "Stop" key to
reset the treadmill.
• "Program Quick-Keys": For quick exercise program selections.
• "Speed Keys - numbers": Press the Speed Keys’ numbers to input program Time, Weight,
and Target Heart Rate.
• "Speed Keys - Reset": To cancel the numbers entered by the Speed Keys numbers.
• "Speed Keys - Enter": To confirm each program setting.
• Hold Incline & Speed keys 3 seconds to clear the maintenance lamp.
INCLINE
QUICK-KEYS
QUICK
SPEEDKEY
SPEED
EMERGENCYSTOP
INCILNE TIMESPEED
1. Without anyone on the treadmill, plug the power cord into a power outlet from an
AC 220/240V, 60/50 HZ grounded, 15amp, dedicated electrical outlet.
2. The On/Off switch for your treadmill is located next to the power supply cord's plug in.
Turn the switch to the on "1" position to activate the treadmill.
3. Select following programs to run the treadmill.
Please press the Incline or Speed keys to choose the program Level, Incline,
Speed, Time, Weight and Target Heart Rate. You can also use the Speed keys to input
program Time, Weight and Target Heart Rate.
•QUICK START FUNCTIONS
Press the "Quick Start" key and the LED will show "3", "2", "1", "GO!". The treadmill will start
running from the lowest incline and 0.8 kph, with the default time counting down from 20
minutes.
•Manual
For T8000
1) Choose the "MANUAL" program using the program QUICK-KEYS, then press SELECT.
2) Choose the TIME using SPEED -/+, then press SELECT.
3) Choose the WEIGHT using SPEED -/+, then press SELECT.
4) Press START.
For T8000PRO
1) Choose the "MANUAL" program using SPEED -/+, then press SELECT.
2) Choose the TIME using SPEED -/+, then press SELECT.
3) Choose the WEIGHT using SPEED -/+, then press SELECT.
4) Press START.
•Interval, Weight Loss & Fat Burn
1) Choose the "PROGRAM" program using the Program QUICK-KEYS, then press SELECT.
2) Choose the "LEVEL" using SPEED -/+, then press SELECT.
3) Choose the "TIME" using SPEED -/+, then press SELECT.
4) Choose "WEIGHT" using SPEED -/+, then press SELECT.
5) Press START.
•5K Run
1) Choose the "5K" program using the Program QUICK-KEYS, then press SELECT.
2) Choose the "LEVEL" using SPEED -/+, then press SELECT.
3) Choose "WEIGHT" using SPEED -/+, then press SELECT.
4) Press START.
T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
• FUNCTIONS OF CONSOLE BUTTONS
Part 5. OPERATING THE T8000/T8000PRO
10 11
JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
• "Select": To confirm each program setting.
• "Emergency stop": To stop all function running
• "Quick Start": To start running the treadmill program.
• "Stop": Press the "Stop" key once to pause the program running for 2 minutes. During
the 2 minute pause, press the "Quick Start" key to continue running the program, or
else the machine will reset automatically. Also, you can press and hold the "Stop" key to
reset the treadmill.
• "Program Quick-Keys": For quick exercise program selections.
• "Speed Keys - numbers": Press the Speed Keys’ numbers to input program Time, Weight,
and Target Heart Rate.
• "Speed Keys - Reset": To cancel the numbers entered by the Speed Keys numbers.
• "Speed Keys - Enter": To confirm each program setting.
• Hold Incline & Speed keys 3 seconds to clear the maintenance lamp.
INCLINE
QUICK-KEYS
QUICK
SPEEDKEY
SPEED
EMERGENCYSTOP
INCILNE TIMESPEED
1. Without anyone on the treadmill, plug the power cord into a power outlet from an
AC 220/240V, 60/50 HZ grounded, 15amp, dedicated electrical outlet.
2. The On/Off switch for your treadmill is located next to the power supply cord's plug in.
Turn the switch to the on "1" position to activate the treadmill.
3. Select following programs to run the treadmill.
Please press the Incline or Speed keys to choose the program Level, Incline,
Speed, Time, Weight and Target Heart Rate. You can also use the Speed keys to input
program Time, Weight and Target Heart Rate.
•QUICK START FUNCTIONS
Press the "Quick Start" key and the LED will show "3", "2", "1", "GO!". The treadmill will start
running from the lowest incline and 0.8 kph, with the default time counting down from 20
minutes.
•Manual
For T8000
1) Choose the "MANUAL" program using the program QUICK-KEYS, then press SELECT.
2) Choose the TIME using SPEED -/+, then press SELECT.
3) Choose the WEIGHT using SPEED -/+, then press SELECT.
4) Press START.
For T8000PRO
1) Choose the "MANUAL" program using SPEED -/+, then press SELECT.
2) Choose the TIME using SPEED -/+, then press SELECT.
3) Choose the WEIGHT using SPEED -/+, then press SELECT.
4) Press START.
•Interval, Weight Loss & Fat Burn
1) Choose the "PROGRAM" program using the Program QUICK-KEYS, then press SELECT.
2) Choose the "LEVEL" using SPEED -/+, then press SELECT.
3) Choose the "TIME" using SPEED -/+, then press SELECT.
4) Choose "WEIGHT" using SPEED -/+, then press SELECT.
5) Press START.
•5K Run
1) Choose the "5K" program using the Program QUICK-KEYS, then press SELECT.
2) Choose the "LEVEL" using SPEED -/+, then press SELECT.
3) Choose "WEIGHT" using SPEED -/+, then press SELECT.
4) Press START.

T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
P1 Manual (default time 20 minutes)
P2 Interval (Elevation Changes) (default time 20 minutes)
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Segment
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P3 Weight Loss (Elevation Changes) (default time 20 minutes)
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Level
Segment
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
12 13
•Target HR
1) Choose the "TARGET HR" program using the Program QUICK-KEYS, then press SELECT.
2) Choose your "TARGET HEART RATE" using SPEED -/+, then press SELECT.
3) Choose your "HR CONTROL MODE" using SPEED or INCLINE KEYS:
* If SPEED -/+ is pressed the console will display "Speed HR Control, press - or + to set
Max Speed, then press SELECT"
* If INCLINE UP/DOWN is pressed the console will display "Incline HR Control, press
up or down to set Max Incline, then press SELECT"
4) Choose "TIME" using SPEED -/+, then press SELECT.
5) Choose "WEIGHT" using SPEED -/+, then press SELECT.
6) Press START.
•Fit Test (T8000PRO only)
1) Choose the "FIT TEST" program using the Program QUICK-KEYS, then press SELECT.
2) Choose your "GENDER" using SPEED -/+, then press SELECT.
3) Choose your "AGE" using SPEED -/+, then press SELECT.
4) Choose "WEIGHT" using SPEED -/+, then press SELECT.
5) Press START.

P4 Fat Burn (Elevation Changes) (default time 20 minutes)
P5 5k Run (Elevation Changes) (default time 20 minutes)
P6 Target HR (speed or elevation change) (default time 20 minutes)
0.0
1.5
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Level
Segment
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3.0
1.5
1.5
0.0
0.0
0.0
0.0
0.0
0.0
1.5
1.5
1.5
1.5
3.0
3.0
3.0
3.0
3.0
1.5
1.5
0.0
0.0
0.0
1.5
1.5
1.5
1.5
1.5
1.5
3.0
3.0
4.5
3.0
3.0
1.5
1.5
1.5
0.0
0.5
2.0
0.5
3.5
3.5
3.5
3.5
5.0
5.0
5.0
5.0
5.0
3.5
3.5
2.0
0.5
0.5
2.0
2.0
3.5
5.0
3.5
5.0
5.0
5.0
6.5
5.0
5.0
5.0
3.5
2.0
0.5
0.5
2.0
2.0
3.5
5.0
3.5
5.0
5.0
6.5
6.5
6.5
5.0
5.0
3.5
3.5
0.5
1.0
4.0
2.5
5.5
5.5
5.5
5.5
7.0
7.0
7.0
7.0
7.0
5.5
5.5
4.0
1.0
1.0
4.0
4.0
5.5
7.0
5.5
7.0
7.0
7.0
8.0
7.0
7.0
7.0
5.5
4.0
1.0
1.0
4.0
7.0
5.5
7.0
8.0
7.0
8.0
7.0
8.0
7.0
8.0
7.0
5.5
4.0
1.0
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Segment
1
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14 15
JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
P7 Fitness Test (speed and elevation change) (default time 5 minutes)

Poor Fair Average Good Excellent
MEN
Age
20 - 29
30 - 39
40 - 49
50 - 59
60 +
38↓
34↓
30↓
25↓
21↓
38 - 43
34 - 39
30 - 35
25 - 31
21 - 26
44 - 51
40 - 47
36 - 43
32 - 39
27 - 35
52 - 57
48 - 51
44 - 48
40 - 44
36 - 40
57↑
51↑
48↑
44↑
40↑
Rating
Poor Fair Average Good Excellent
WOMEN
Age
20 - 29
30 - 39
40 - 49
50 - 59
60 +
28↓
27↓
25↓
21↓
17↓
28 - 34
27 - 33
25 - 31
21 - 27
17 - 23
35 - 43
34 - 41
32 - 40
28 - 36
24 - 31
44 - 50
42 - 48
41 - 46
37 - 42
32 - 37
50↑
48↑
46↑
42↑
37↑
Rating
The tables below list Fit-Test results:


• If the belt is too far to the left side:
1) Turn the left roller bolt 1/4 turn counterclockwise (loosen)
2) Turn the right roller bolt 1/4 turn clockwise (tighten)
• If the belt is too far to the right side:
1) Turn the left roller bolt 1/4 turn clockwise (tighten)
2) Turn the right roller bolt 1/4 turn counterclockwose (loosen)
Drive Belt
If you have tensioned the running belt and are still experiencing a slipping sensation,
call your Matrix Dealer. Tensioning of the drive belt should only be performed by an
authorized dealer.
• TENSIONING THE BELT
Running Belt
When you plant your foot on the belt, you can feel a slipping sensation then the belt
has stretched and is slipping across the rollers. This is a normal and common adjustment
on a new treadmill. To eliminate this slipping, tension both sides of the rear roller.
Adjust the Allen bolts 1/4 TURN as shown below. Try the treadmill again to check for slipping.
Repeat if necessary, but NEVER TURN the roller bolts more than 1/4 turn at a time.
CAUTION: OVER-TIGHTENING OF THE ROLLER WILL SEVERELY SHORTEN THE LIFE
OF THE BELT AND MAY CAUSE FURTHER DAMAGE TO OTHER COMPONENTS.
1/4 TURN
1/4 TURN
1/4 TURN
1/4 TURN
1/4 TURN
1/4 TURN
AND
JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
16 17
Part 6. MAINTENANCE
There is a Blue maintenance lamp in on the console to remind the owner to do the
maintenance. When the treadmils accumulated distance reaches 2000kms, the maintenance
lamp will light meaning maintenance is needed.
When the lamp lights on and to be;
• Blue: It means that the treadmill needs to be maintained. To turn off maintenance light
after performing service, hold the "Incline ↓" and "Speed －" at the same time in 3 seconds.
• Red: It means that the treadmill might have some problems, and needs to be checked.
Therefore please contact with your local dealer for service.
• CLEANING
Remove dust with a vacuum or slightly damp cloth.
Never use solvents on the deck or belt. Use of solvents can reduce critical lubrication
of deck and belt.
• CENTERING THE BELT
Your Johnson Treadmill is built with a crowned roller to assure proper tracking of the
belt on the center of the deck. When you run or walk, you may push off harder with one
foot than the other. This uneven deflection can cause the belt to move off center.
Occasionally the belt may need further adjustment to keep it centered. To center the
belt, use the enclosed 8mm Allen wrench to adjust the rear roller position.
• Centering Belt Procedure:
1) Do not wear loose clothing, or loose jewelry while making this adjustment.
2) Never turn the bolts more than 1/4 turn at a time.
3) Tighten one side and loosen the other to prevent over tightening or loosing the belt.
4) Select manual program and press start. Adjust belt speed using console keys to
4 mph (6.4 kph)
After making the adjustment walk on the treadmill for 5 minutes to test. If necessary,
repeat the procedure but never turn the bolts more than 1/4 turn at a time.
Over tightening the belt can significantly shorten the belt life.

Part 7. DEVELOPING A FITNESS PROGRAM
• STRETCH FIRST
Before using your Johnson Treadmill, it is best to spend a few minutes doing a few
gentle stretching exercise.
Stretching prior to exercise will imporve flexibility and reduce chances of exercise
related injury. Ease into each of these stretches with a slow gentle motion.
• Wall Push
Stand 1 1/2 feet from a wall and lean forward pushing against the wall with your
palms. Keep your heels flat and hold this position for a count of 10. Do not bounce.
• Standing Quadriceps Stretch
Using a wall or chair to provide balance, grab your left ankle with your left hand and
hold your foot against the back of your thigh for a count of 10. Repeat with your right
foot and hand.
• Seated Toe Touch
Sit on the floor with your legs together and straight out in front of you. Do not lock
your knees. Extend your fingers towords your toes and hold for a count of 10.
Do not bounce.
• THE IMPORTANCE OF THE WARM UP AND COOL DOWN
• Warm Up
First 2 to 5 minutes of a workout should be devoted to warming up. The warm up
will limber your muscles and prepare them for more strenuous exercise. Warm up on
your Matrix Fitness Treadmill by walking at slow speeds.
• Cool Down
Never Stop exercising suddenly! A cool down period allows your heart to readjust
to the decreased demand. Use a low speed setting during the cool down to gradually
your heart rate. After the cool down, repeat the stretching exercises described at the
beginning of this chapter to loosen and relax your muscles.
• EXERCISE GUIDELINES
Always consult your physician before beginning an exercise program.
• How Often?
The American Heart Association recommends that you exercise at least 3 to 4 days per
week to maintain cardiovascular fitness. If you have other goals such as weight or fat
loss, you will achieve your goal faster with more frequent exercise.
Whether it's 3 days or 6 days, remember that your ultimate goal should be to make
exercise a lifetime habit.
Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn't matter whether it's in the morning before your
shower, during lunch hour or while watching the evening news. What's more improtant
is that it's a time that allows you to keep a schedule, and a time when you won't be
interrupted. If you are to be successful with your fitness program, you have to make
it a priority in your life. So decide on a time, pull out your day planner and pencil in
your exercise times for the next month!
• How Long?
For aerobic exercise benefits, it's recommended that you exercise from between 24
and 32 minutes per session. But start slowly and gradually increase your exercise times.
If you've been sedentary during the past year, it may be a good idea to keep your
exercise times to as little as five minutes initially. Your body will need time to adjust to
the new activity. If your goal is weight loss, a longer exercise session at lower intensities
has been found to be most effective. A workout time of 48 minutes or more is
recommended for best weight loss results.
 • How Hard?
How hard you workout is also determined by your goals. If you use your Johnson
Fitness Treadmill to prepare for racing, you will probably work out at a higher intensity
than if your goal is general fitness. Regardless of your long term goals, always begin
an exercise program at low intensity. Aerobic exercise does not have to be painful to
be beneficial!
There are two ways to measure your exercise intensity. The first is by monitoring your
heart rate, and the second is by evaluating your perceived exertion level (this is simpler
than it sounds!)
To monitor your heart rate you can use a pulse monitor or take your pulse with your
fingers. Pulse monitorsare a convenient tool for monitoring heart rate, but make sure
you use an accurate one. An inaccurate pulse monitor is of little value. You can measure
your pulse with your fingers by placing your first two finger slightly over the blood
vessel (carotid artery) on your neck located next to your Adam's apple. Count your
pulse for ten seconds and multiply by six. This figure is your heart rate in beats per
minute. Compare this number to the Target Heart Rate Zone for your age group.
JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
18 19

JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
20 21
If possible try to define your personal goal in precise, measurable terms, and then put your
goal in writing. The more specific you can be, the easier it will be to track your progress. If
your goals are long term, divide them up into monthly, then weekly segments. Long term
goals can lose some of the immediate motivating benefits. Short term goals are easier to
achieve. Your Matrix Treadmill console provides you with several readouts that can be used
to record your progress. You track Distance, Calories or Time. Time is the most important and
useful of these functions.
• Sample Goals:
Goal setting is a popular motivational technique. It's important to set goals and reward
yourself when initiating a new exercise program because you're attempting to break current
patterns and form a new habit. Whether you use this technique or another, make fitness a
priority in your life. You can achieve the ultimate reward to yourself - you can establish the
exercise habit! Some sample goals may be:
• To strengthen my heart by exercising 24 minutes three days a week.
(Goal Measurement: Exercise Time = 72 minutes a week.)
• To improve my body's ability to burn fat by exercising at a low intensity for 48
minutes per day, 5 days a week. (Goal Measurement: Exercise Time = 240 minutes aweek.)
• To burn off work related stress by exercising for 20 minutes a day on week days.
(Goal Measurement: Exercise Time = 100 minutes a week.)
• Keeping an Exercise Dairy
Photocopy the weekly and monthly log sheets on the folllowing pages to make your
personal exercise log book. As time goes by you'll be able to look back with pride at the
work you're done. As your fitness improves, you can look back and see how far you're
come.
Target Zone 60%-75%
120-150
117-146
114-142
111-138
Age
40
45
50
55
Target Zone 60%-75%
108-135
105-131
102-127
99-123
Age
60
65
70
Target Zone 60%-75%
96-120
93-116
90-113
• PERCEIVED EXERTION LEVEL
The second and simpler way to gauge your exercise intensity is to evaluate your
perceived exertion level. If while exercising you are too winded to maintain a
conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath,
it's time to slow down. Always be aware of other warning signs to overexertion.
• ACHIEVING YOUR FITNESS GOALS
An important step in developing a long term fitness program is to determine your
goals. Is your primary goal for exercising on your Johnson Fitness Treadmill to lose
weight? Improve muscle tone? Relieve stress?
Prepare for the spring racing schedule? Knowing what your goals are will help you
develop a more successful exercise program. Below is a list of some common exercise
goals:
• Weight Loss
• Weight Maintenance
• Improve Body Shape and Tone
• Strengthen Leg Muscles
• Increased Energy Level
• Improved Energy Level
• Improved Sleep Patterns
• Improved Sports Performance
• Improved Cardiovascular Endurance
• Stress Reduction
Age
20
25
30
35
• TARGET HEART RATE ZONE
The most common method for calculating your target heart rate is to first find your
maximum heart rate. The standard formula for this is: 220 - your Age = Maximum
heart rate. You do not want to workout at your maximum heart rate. You want to
workout in your Target Heart Rate Zone. Your Target Heart Rate Zone is a percentage
of your maximum heart rate. The American Heart Association recommends working
out at a Target Heart Rate Zone of between 60% and 75% of your maximum heart rate.
If you are just beginning an exercise program, exercise near or below the lower limit
of your Target Zone.
Lower Limit of Target Zone = maximum heart rate X .6 Upper Limit of Target
Zone = maximum heart rate X .75 You may find the chart below helpful for a quick
reference.

JOHNSON COMMERCIAL TREADMILL JOHNSON COMMERCIAL TREADMILL
T8000/T8000PRO OWNER'S MANUAL T8000/T8000PRO OWNER'S MANUAL
22 23
MONTHLY LOG SHEET
MONTH:
WEEK#
MONTHLY TOTALS
DISTANCE CALORIES TIME
MONTHLY GOAL:
MONTH:
WEEK#
MONTHLY TOTALS
DISTANCE CALORIES TIME
MONTHLY GOAL:
WEEKLY LOG SHEET
WEEK#
DAY
SUN
MON
TUES
WED
THUR
FRI
SAT
DATE
WEEKLY TOTALS
DISTANCE CALORIES COMMENTSTIME
WEEKLY GOAL:
WEEK#
DAY
SUN
MON
TUES
WED
THUR
FRI
SAT
DATE
WEEKLY TOTALS
DISTANCE CALORIES COMMENTSTIME
WEEKLY GOAL: