Nautilus Ntr300 User manual

C___ __ __ M°"_I

Revo A FF2903

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I. Plug the power cord of the treadmill directly into a dedicated grounded circuit carrying 15 arnps (110 Vblt model)

or 7amps (220 Volt model). We recommend the use of a surge protector. Position the treadmill so that the wall

plug is visible and accessible. If the power cord is damaged, it must be replaced by a power cord from Nautilus.

Please contact your dealer or Nautilus.

Grounding Instructions

This product must be grounded. If it should malfunction or breakdown, grounding provides a path of

least resistance for electric current to reduce the risk of electric shock. This product is equipped with a cord having

an equipment-grounding conductor and a grounding plug. The plug must be plugged into an appropriate outlet

that is properly installed and grounded in accordance witihall local codes and ordinances.

GROUNDED

OUTLET

GROUNDING

PIN (A)

GROUNDED

OUTLET IOX

FO F_t_"I0 V) .. L.JIkJ_li_E©S}")si"ES

[

ADAPTER

METAL

SCREW

TAB FOR (C)

GROUNDING SCREW

2. Position the treadmill on a clear, level surface. Do not place the treadmill on thick carpet as it may interfere with

proper ventilation. Treadmill mats can usually be purchased from your treadmill dealer.

3. Do not place the treadmill near water or outdoors. Don't use the machine in damp or wet conditions.

4. The minimum "clear" distance around the treadmill is 20 inches (.5 meters) on each side and 79 inches (2 meters)

behind the the machine.

5. Inspect the treadmill prior to each use for worn or loose components and then correct, replace or tighten prior to

use. Do not use the treadmill if any area is found to be in need of service.

6. Read, understand, and test the Emergency Stop Procedures on Page 3 before use.

7. Read, understand and carefully follow all warnings, instructions and procedures on the treadmill and in the

owner's manual before using the treadmill.

8. Wear appropriate clothing when exercising on the treadmill. Do not wear long, loose fitting clothing that could

become caught in the treadmill. Always wear running or aerobic shoes with rubber soles.

9. Always attach the safety pull pin rope to your clothing when using the treadmill. If the treadmill should

suddenly increase in speed due to an electronics failure or the speed being inadvertently increased, the treadmill

will come to a sudden stop when the pull pin is disengaged from the console.

Never start the treadmill while you are standing on the walking belt. After turning the power on and

adjusting the speed control, there may be a pause before the walking belt begins to move. Always stand on the

foot rails on the sides of tihe frame until the belt is moving. Care should be used when mounting or dismounting

the treadmill.

1I. Always hold the handrails when initially walking or running on the treadmill, until you are comfortable with the

use of the treadmill.

12. Keepsmallchildrenawayfromthetreadmillduringoperation,

13. The NTR 300 and 500 treadmills are for home use only. The NTR 800 treadmill is for home or light commercial

use (light commercial applications include hotels, schools, and apartment complexes). The NTR 300 and 500 have

a maximum user weight limit of 350 lbs. (159 kgs.). The NTR 800 has a maximum user weight limit of 40(}ibs.

(181 kgs.). Do not exceed the maximum user weight limits.

Keep the top surface of the walking belt cleam

Always unplug the power cord before removing the treadmill motor cover.

When the treadmill is not being used, the power cord should be unplugged and the safety pull pin removed.

FmTNESS SAFEGUANDS

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, STOP! Consult your physician before continuing.

14.

15.

16.

EMERGENCY STOP PROCEDURES

Your treadmill is equipped with a SAFETY KEY that can protect you from serious injury, Insert the Safety key fully into

thesafetyeyhole

ALWAYSCLIPTHESAFETYKEYCLIPTOYOURCLOTHINGDURINGYOURWORKOUT.

Uo]ess there is a. emerge.oV, rio not remove the Safetv Keg when stendiog / walking on the wa][4it_g belt while in

met e..

CAUTION: IF THE SAFETY KEY IS REMOVED FROM THE TREADMILL WHILE IT IS

IN USE, THE TREADMILL WILL STOP IMMEDIATELY° iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

This feature is meant to prevent serious harm and, when used properly, is an excellent way to protect your safety during

your workout.

NORMAL STOP PROCEDURES

1. Step off belt onto the side rails.

2. Press START/PAUSE. The walking belt will stop,

3, Press POWER to turn off the treadmill.

NOTE: For an immediate stop, press POWER key, remove the safety pull pin, or press the

emergency stop key.

CAUTION: THE BELT WILL STOP ABRUPTLY.

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If you are over 45, or have had health problems, and this is your first step towards fitness, check with your physician first. Before you

even yet on ,/our treadmill, stand along side it, and yet used to the controls- raise and lower the speed and incline, and yet a good feel

for the controls. Then get on, straddling the belt with both hands on the handrails. Turn the machine on and set the speed at 1 or 2

MPH. Stand tall, look forward, and "paw" with just one foot several times. Then step onto the belt, and begin walking. After 'youfeel

comfortable, slowly increase the speed to 2 or 3 MPH. Stay at that speed for 10 minutes. Slowly briny the machine to a stop and step off.

Gobs9 Forw:_-,d

Walk a mile at a steady pace, and record your time. It will probably take between 1Band 25 minutes. At 3 MPH, a mile will take about

20 minutes. After you can do this a few times fairly easily, you can gradually increase ,/our speed and grade so you are getting a good

workout that lasts 30 minutes. To begin a walking program, keep in mind that you are in no big hurry. This is for lifetime health, not

overnight magic.

/low Oq:_:n?

e The goal- three to five times a week, for 15 to 60 minutes.

e Schedule workouts in advance; workout even when you don't want to.

e Control intensity of workout by speed and/or by incline.

o Start off with no elevation at first. As you want to increase workout intensity, begin to elevate the machine; it is very effective.

F},_iigest( _ Wo_'kouts

The O_4ickie--

® 15 to 20 minute workout to get the most bang for the time.

®Warm up for 2 minutes at 3 MPH.

® Increase speed to 3.3 MPH then to 3.6 MPH (2 minutes each).

o Add 0.2 MPH of speed every 2 minutes until you reach a speed where you're breathing hard, but not pant[ng. Maintain this speed

for as much time asyou have, slowing by 0.2 MPH increments if you yet out of breath. Leave 4 minutes at the end to slow down

to 3 MPH for a cool down.

o If you have a hard time reaching the breathe-hard intensity through speed increases, increase the machine's incline slightly.

A small increase in incline will raise the intensity of your workout.

]he QAoHe g _'_se_-

o This more intense workout helps you burn more calories.

o Warm up for 5 minutes at 2.5 or 3 MPH.

o Increase 0.2 MPH ever,/2 minutes until you find a challenging pace that you can maintain for 45 minutes.

o To boost your workout, walk for the duration of an hour long TVshow.

o Increase the speed 02 MPH during every eommerdal break.

o Go back to ,/our regular speed until the next break.

o This helps you increase the calorie burn during the ad and while ,/our heart rate is elevated afterward.

Leave4 minutes at the end to walk at 3 MPH for cooling down.

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All you really need are a good pair of shoes. Running shoes are not yew good for walkersl choose walking shoes with a firm heel iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

counter- the hard piece at the back of the shoe that holds the heel in place- and plenty of room for toes so they can spread out as they

push off. Wear loose, comfortable clothes. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

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At any level of walking, a stretching session is a good idea. Warm muscles respond better to stretches than cold ones, so walk for five

or ten minutes until you?e warm. Tt_enstop for the stretches listed below- fives times, 10 or more seconds each, for each leg. Repeat

at the end of the walk.

®Achilles Tendon and Calf- With both hands against a wall, place one foot behind you. Keeping the rear leg straight and its heel on

the ground, lean [n toward the walk Repeat for the other leg.

®Ouadr[eeps- Put your left hand on a wall or table for balance. Then reach 'Four right hand behind 'your back and grasp your right

ankle, pulling it gently towards 'your buttocks until you feel tension along the front of 'your thigh. Repeat on other side.

®Hanqstr[ng- Stand on one leg and prop the other leg parallel to the ground on a table or cabinet top. Slide both hands toward the

propped-up ankle as far as they'll go. Repeat on other side.

If you wish to obtain more [nforrnatbn about starting a walldng or a running program, please refer to the following webs[tes:

®Walking Websites-

The Walking Site- http://www.thewalkingsite.com. This site has some useful information for beginning walkers. The "Beginner"

section has a detailed walking plan to get you started.

® Running Websites-

® Runner's World- http://www.runnersworld.eom. This website has many useful links that give information such as "Beginning,"

"Training," and "Nutrition.: This site has information for runners of all levels- from beginners to experts.

®American Running Association- http://www, americanrunning,org

The above webs[tes are just the beginning of the vast amount of fitness related information you can find on the [nternet.

If you don't have access to the internet, your local library will have fitness books. In addition, hiring a personal trainer can be beneficial

because they are able to assemble a custom walking or running workout program for you.

Good _ck n d_evry_you ftnessgoas he besttme/:_sa't sNOW

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Touch heart rategrip enablesyou to monitor your pulse before,during and after your workout. '(our heart rate will readout on your console'sdisplay.

+Persons who are new to using a treadmill should step off the walking belt onto the side rails to use the touch heart rate feature,

o Turn the treadmill on.

• Place each hand on a metal sensor on the grip; the right hand should be gripping the right sensor and the left hand should be

gripping the left sensor.

e Be careful not to place too much pressure on the grip; this could make the pulse reading inaccurate.

e After six or seven heartbeats, ,four pulse will be displayed in the heart rate window.

_, t, Use YO,_ ('be<; Stas <" rs

00{} ,,0/1,_ IL 300= <_'""

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Usingyour chest strap, you can monitor your heart rate at any time during your workout or you can usea ire-programmed heart rate program.

Attach the transmitter to the elastic strap. Adjust the to fit and

strap length snugly

comfortably against your skin. Secure the

strap around your chest, just below the

chest muscles, and buckle it.

Lift the transmitter off your chest and

moisten the two grooved electrode

areas on the back.

Check that the wet electrode areas are

firmly against your skin,

oThe chest strap will send your heart rate to the treadm[ll's receiverand your pulse will be displayed within a matter of several seconds.

If ,four treadmill is equipped with heart rate programs, you will find an explanation of the heart rate programs on the following

pages in this user's manual.

(Ifyourchesttransmitterrequiresbatteriesfollowtheseinstructionsforreplacement.)

ChestS_apY_'a_s_s'itte/'Ba_t_:ry£q)/scement

Thebatteryinyourcheststrapcanbereplacedwitha3VoltDCLithiumcellbattery.

1.Removethefourscrewsfromthebatterydoorlocatedontherearofthetransmitter.

2.Removethebatterydoorandtheclearplasticbatterycover.

3.Usingasmall,flatbladedscrewdriver,gentlyprythebatteryfromthebatteryDShousing.

Replacewitha3VoltDCLithiumcellbattery.

4.Whenreinstallingthebattery,besurethatthebatteryisplacedintothehousingwiththe

positive"+"sideup. Replacetheclearplasticbatterycoverinsuringthatallthreetabs

aresecureddownbesidethebattery.Replacethebatterydoorandscrews.

Exercise and Health

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It is not a secret that lack of exercise is increasingly becoming a major health issue. Obesity is

on the rise, and being overweight can contribute to an increased risk in heart attack, diabetes,

high blood pressure and other life threatening illnesses.

Most people do not get enough activity during the day to make up for the time they spend at

their desks, driving their cars or sitting in front of their televisions. We have learned that exer-

cising is not simply something we must do to look good and have a great body. Exercise is a

requirement for health, and overall wellness, not to mention it can help you feel great!

The good news is that we are seeing more and more research that indicates we don't have to

work out intensely to see the benefits. Sure, it is great if you can workout for 30-40 minutes

at a time, five days a week. But it is not essential. Shorter bouts of exercise can have a great

effect (especially if you are just starting out), and a little bit of exercise at a time is much bet-

ter than none at all.

And what is really exciting is that research indicates that whether you are young or old, people

who workout at light to moderate intensities may have an easier time sticking to their exercise

programs than those people who work out harder and more often.

So, you do not need to be an athlete or a fitness "die-hard" to benefit from exercise ... you

just need to get started, work out at levels that are comfortable and enjoyable to you and stick

with it!

There are many great reasons why home exercise equipment has increased in popularity over

theyears,buttoppingthe_st_sconvenienceForanyf_tnessprogramtobesuccessful,_tmust

besomethingyouwillsticktoonaregularbasis.Withhomeexerciseequipment,youcanroll

OUt of bed, put on a pair of sweats and start working out while the coffee is brewing. No get-

ting in the car and having to drive to the health club. No standing in line waiting for the equip-

ment to become available.

And there is the comfort and safety factor. Who wants to walk or run outside when it is dark

or is raining? Or try to ride a bike in the middle of heavy traffic? With your home exercise

equipment, you can exercise in the comfort and security of your air-conditioned home.

Privacy and cleanliness are also important. Now you can exercise without feeling rushed or that

anyone is looking at you (which is great if you are embarrassed about carrying around a few

extra pounds). No more sharing sweaty equipment, or wondering if you will catch athlete's

foot in the health club shower.

The biggest advantage, however, may simply be the time factor. With work schedules ever-

changing and busy family obligations, a home gym offers the benefit of being able to work out

when it is most convenient for you. No classes to time your schedule around, or peak times to

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avoid. This is especially convenient if you have children at home. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

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It COUId n't b e e aSier ! iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

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S__J:_sto Getting Started iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

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Onceyouhavemadethecommitmenttostartexercisingathome,herearesomesuggestionsiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

that may help you stay motivated, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

The first step is the most difficult. Any new habit is difficult to establish at first, but it can be iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

done.Bepatient,andplanto start slowand easy.Lessis morewhenyouare firststartingout iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

dont overdo iiiiiiiiiiiiiiii

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Getap.ysi ae×am,fyouhavebeeninactiveforsevera,yearsornewtoanexercisepro- iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

gram,be sureto ask yourdoctorbeforebeginninganyexerciseprogram.Especia,yifyouare iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

over 30, have health problems or have a history of heart disease in your family, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

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Plan for your home fitness center. Set aside an area or a room in your house or apart, ment that iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

isexclusivelyforfitness,andmakesurethatitisascomfortableaspossible,soyou, enioy iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

usingit Ifyoulikemusic,watchingtelevisionorlookingoutsidewhileexercising,makesure iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

these things are accessible. Remember, ifyou don't enjoy the space you are exercising in, you iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

won't be motivated to continue your program, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

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Find an e×ereise buddy. Research has shown that starting an exercise program with someone iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

can increaseyourchancesof stickingto it. Ifyouhavea buddythat is alsostartinga program,iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

you can encourage, motivate and challenge each other, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

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Make fitness a part of your sohedule. Include it in your daily planner just as you would any iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

otherappohtmentP_anaheadfortheweeksothatyoucanbesuretof_t_th Evenifyouareiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

pressedfortimeoneday,a _tt_eexercise_sbetterthannoneata, Dowhatyoucantofitit iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

in, even ifyou have less time than you hoped for. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

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Use positive affirmations. Affirmations will help you program your subconscious to accept new iiiiiiiiiiiiiiiii

beliefs. Saying to yourself a couple of times a day, "1 am living a healthier lifestyle by exercis-

ing several times per week at home, can help you stay on track.

Set goals. Setting goals can be helpful in keeping you motivated, but remember to keep them

realistic. Short-term and long-term goals can make this easier. How many days do you want to

exercise this week? How many workouts would you like to have done in 90 days or a year?

Components of Fitness

Over the past 25 years, many people have focused on walking, running, cycling, swimming

and other types of aerobic activity as their only means of exercise.

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However, we have learned that two other components of fitness are just as important. These

other two components are muscle strength and flexibility. So in addition to having a strong

heart and lungs, we also need to be able to pick up a full bag of groceries and tie our shoes

without having to sit down.

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:iWhen developing your home fitness program, it is only appropriate that you develop all three

components in order to achieve balanced overall fitness. Let's take a look at all three compo-

nents:

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iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:iCardiovascular fitness is training the heart and lungs to be stronger and deliver more oxygen

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiilthroughout your body with less effort. It can help reduce the risk of heart disease, and help

you manage your weight. It is the cornerstone of fitness, and can be achieved in many ways

iiii such as walking or running on the treadmill or outdoors, climbing stairs, cycling, or swimming

:i in the pool or ocean.

For many years, it was suggested that moderate level cardiovascular activity (activities that

make you sweat and breathe and a moderate pace) should be done 3 - 4 days a week for 15

- 45 minutes at a time. It is now recommended that you attempt to do some cardiovascular

activity EVERY day, if possible.

i The good news is that the cardiovascular activity does not need to be moderately intensive

everyday, nor does it need to be sustained for 15 - 45 minutes at a time.

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So while it is ideal to challenge your heart and lungs by doing something like a strong power

walk every other day for 15 - 45 minutes, it is more important to make sure you do at least a

little bit of cardiovascular activity every day, even if you don't do it for very long or very

intensely.

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O000000011ii For example, you might try using your treadmill for a scheduled, moderate level workout for

20 - 30 minutes on Monday, Wednesday, Friday and Sunday (see the intensity monitoring

section for further details on how hard to workout). On the other days, you might try going for

a leisurely stroll 10 minutes in the morning and in the evening (or whenever you can fit it in).

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiilWhatever you do, just make sure you get your body moving, and your heart and lungs pump-

ing for some period of time every day.

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiilMuscularStrength is training your muscles to remain strong using resistance such as dumb-

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lose muscle mass as you get older, and that means that you will actually get "fatter" as you

age, unless you incorporate strength training. HHHHHHHHHHHHHHHHH_

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We have also learned that consistent strength training helps maintain bone and muscle mass

as we get older. For women, strength training (along with cardiovascular training)may also

protect against post-menopausal bone loss and osteoporosis in their later years. HHHHHHHHHHHHHHHHH_

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And strength training is not complicated. It is recommended that you do 8 - 12 repetitions of

8 - 10 major muscle groups at least 2 days a week. However, you don t have to do all these

exercises at once. You can break them up into shorter workouts throughout the day. For

examp,e,youcandoiustupperbodyexercisesinthemorning,andyour,owerbodyexercises

in the evening. Or, you can alternate strength exercises with cardiovascular exercise (often

knownascircuittraining>byswitchingbackandfortheverycoup,eofminutes.

The best part is you don't need complicated equipment or fancy machines. You can do every-

thing you need to do with a simple pair of dumbbells. You can use elastic tubing, or simply do

body weight exercises such as push-ups or lunges.

F_e×ibi_it_ is being able to bend, reach, twist and turn with comfort and ease as we perform

daily tasks, play or exercise. It is perhaps the most ignored component of fitness, but certainly

the easiest one to incorporate into our daily lives because it can be done anywhere and almost

at any time.

To maintain your flexibility, you simply need to stretch. This could be as simple as reaching for ..................................

your toes, or reaching overhead when you wake up in the morning. You can even incorporate

stretching into your strength training workouts by stretching the muscles you have used imme-

diately after you have completed your exercise set.

Like cardiovascular training, it is recommended that you stretch every day. However, you do

not need to create a formalized program. You can simply make sure that you stretch your

major muscle groups throughout the day. Make sure you inchJde your thighs, calves, ham-

strings, back, chest, neck and shoulders.

Do what feels good, but also remember to mix it up. Don't just do traditional "reach and hold"

stretches. Also, try gently moving through a range of motion that is comfortable to you. For

example, you don t have to stretch your neck simply by pulling on your head with your hand.

You can also just rotate the neck slowly around and look side to side.

Nutrition

Of course, every good health and fitness program will also include a good nutrition component. ..................................................................

Good nutrition is likely the most important factor in maintaining ideal body weight and manag-

ing weight loss.

I-_ I III-_ IIIIo C

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!i

iiiiiiiiiiiiiiiiiii

!!!!!!!!!!!!!!!!!i

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii_

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiThere are a variety of schools of thought regarding which nutrition program, diet or eating plan

is best. While we do not promote or endorse any particular one, here are some things to con-

...................................

sider that will help you get on the road to a healthy diet:

iiiiiiiiiiiiiiiiii

UnderstandOalorieBalanee. HOW many Calories you intake, and how many Calories you burn

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiioff w,_ determine whether you will gain or lose weight day to day. It is impossible to achieve

weight loss without some sort of "Caloric deficit" that can be obtained through cutting

Calories, or burning off more than you take in. The wisest approach is to do a little of both -

cutting Calories and exercising. It is the only proven long-term weight management program

that is successful. You should ensure that you are consuming at least 1,200 Calodes per day

total. A total weight loss of no more than 2 Ibs. per week is recommended for long-term

.........................weight management.

Eat a variety of foods. Regardless of your eating plan, you should be sure to include a variety

of foods in your diet, maximizing your intake of fruits and vegetables whenever possible.

Colorful meals and snacks that are divided amongst the 4 food groups will ensure that you

obtain the nutrients needed for your body to function at optimal levels. Any diet that focuses

on just one food group source or processed foods can be unhealthy in the long run, and should

be avoided. Don't focus too much on any particular meal or snack, but rather on your overall

...............................intake of a variety of different foods during any given day.

Drinkwater. Our bodies are made up of over 70°/o water, and most of us don't drink enough.

Carry water with you everywhere you go, and drink as often as you can. This helps the body

function at optimum levels, and can significantly help with weight management.

Eat more often and be mindful of your portions. Research has shown that it can be helpful to

eat smaller meals more often versus 3 larger meals a day if you are looking to promote healthy

weight maintenance or weight loss. And we have discovered that many portions we eat are

iiiiiiiiiiiiiiiiii much larger than necessary, and can be laden with Calories. So, try snacking more and not

eating so many large meals, and share your snacks or food with others (or break your portions

in half) to help manage your Caloric intake.

iiiiiiiiiiiiiiiiii

Monitoring Your Intensity

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiii Whenyouaredohgcard ovascu arworkouts,mportantthatyouworkattheappropriate

intensities when you are first starting out. It is also important that you workout at a variety of

intensities after you have built a fitness base.

iiiiiiiiiiiiiiiiii

Zone Description Your Heart Rate Approximate

Percentage of

Maximum Heart

Rate

Easy Insert the heart rate 50% - 65%

1 Warm-up you get when you are

Cool-down working in Zone 1

Challenging, but comfortable Insert the heart rate 65% - 75%

2 Steady endurance pace you get when you are

working in Zone 2

3 Challenging, and uncomfortable Insert the heart rate 75% - 85%

Race pace you get when you are

working in Zone 3

4 Breathless Insert the heart rate 85% - 90%

Not maximum, but winded you get when you are

Can't keep the pace for very long working in Zone 4

When you are first starting out, you shouUd excUusiveUywork in the Zone 1 and Zone 2 intensities.

After a few weeks, you can occasionally incorporate Zone 3 and Zone 4 intensities for short periods

of time. Remember, when you begin to incorporate Zone 3 and Zone 4 intensities, you will find that

you will UikeUyhave to drop down to Zone 1 intensities shortly thereafter as brief recovery periods.

For variety, you can spend a little bit of time in each of the four Zones during one workout, and then

spend your time in just one Zone during the next workout.

Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and anyone unaware of

their current medical condition should also avoid Zone 3 and Zone 4 without prior clearance from

their doctor.

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiii

These Zones can be translated into target heart rate numbers if your home fitness product has a grip

or telemetric heart rate counter. Research has shown the best way to do this is not to establish heart

rate numbers based upon age, but rather based upon how you feel.

The following chart will allow you to log your heart rate numbers based upon how you feel when

working out. Simply log the heart rate numbers you find when you feel you are working at each of

the specific intensities.

GJ NLS

ZONE DESCRIPTION

Easy

1 War_noup

Cool-down

Challenging, but comtbrtable

2 Steady endurance pace

Challenging, and slightly uncomfortable

3 Race pace

Borderline out of breath

Breathless

4 Not maximum, but winded

Can't keep the pace for very long

As you get in better shape, the heart rate number you obtain for each zone wHUget higher and high-

er, which means your heart is abJe to handJe higher intensities. Or you may find that your numbers

don't change, but you are abJe to stay in Zone 3 and Zone 4 Jonger than you used to.

Don't get too attached to any specific number or target heart rate. If you train properJy, you wiJJnotice

numbers that used to be difficuJt have now become easier. You wiJJaJso notice that if you are sick or

over-tired, you may find that numbers that usuaJJy feeJ fairJy easy are one day much harder, and it is

a good sign to take a break. If you notice that numbers that are usuaJJy very chaJJenging are one day

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!;!

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii_

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!i!

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!__

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii_

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii_i

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

Listening to your body, and using your heart rate numbers (when avaiJabJe) wiJJenabJe you to keep

track of your intensity and see your progress as you train.

Beating the dropout odds

The Surgeon GeneraFs Report on PhysicaJ Activity and HeaJth summarizes a few main points:

1. ReguJar physicaJ activity offers substantiaJ improvements in heaJth and weJJ-being for a

majority of Americans.

2. If you exercise reguJarJy, you'JJ reduce your risk of heart attack, cancer, diabetes, high Mood

pressure, osteoporosis and even the common coJd.

3. ReguJar exercise, regardJess of the intensity, can heJp you controJ stress, sJeep probJems

and depression.

The benefits of exercise and activity are AMAZING! And yet, onJy 22 percent of Americans engage in

exercise for 20 minutes a day. And even among individuaJs who begin exercise programs, the

dropout rate is about 50 percent.

fairJyeasy,then itisa good time to push yourseJf.

Why are you starting an exercise program? For most individuaHs, it is to Hoseweight and Hookbetter,

which are great reasons. However, since changes in your body shape and size can be gradua], and

won't happen overnight, it is important to focus on other benefits so that you wH] remain motivated.

Thrive on the energy that exercise gives you. Watch your heaHth risks scores go down. Pay attention

to how much easier everyday activity is. Notice how much better you are sHeeping. These kind of

additiona] benefits wH] continue to keep you motivated if you make them just as important to you as

weight Moss.

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

AdditionaHHy, try not to view exercise as punishment. Look at it as an investment in your heaHth. If you

don't fee] motivated to workout one day, think of something that is appeaHing to you that is active,

and change your workout. Try not to Metyour workout become routine or mundane, and aHways

remember that some exercise is better than none at aH].So, if you fee] you are not motivated to con-

tinue, stop your workout cathy, or skip a day. It just might be the thing you need to get you excited

aboutyournextworkout.

PossibHy the most important thing is to keep progressing your exercise program showily. Big increases

in time or intensity can set you up for injury, and cause you to drop out. UnHess you are a worHd-cHass

athHete, there is no reason to workout at worHd-cHass HeveHs.Remember to give yourseHf some days

off and get proper rest.

FinaHHy,try to anticipate ]apses. If you are travelling, or your scheduHe is becoming busier, and you are

fearfu] you may get off track, try pHanning ahead. For exampHe, book a hote] that has a workout faciHi-

ty or change up your workout so that you keep your interest high and your boredom How.The bottom

Mineis you must be creative and innovative to keep up your fitness program. With some imagination

and pHanning, it is easy to do.

Exercise is one of ]ife's joys. It energizes you, hemps you Hookand fee] better and puts you on the

road to better heaHth. Your home fitness equipment and gym is worth its weight in goHd.

CongratuHations on making the choice to get started!

Suggested Reading:

The CompHete Home Fitness Handbook by Edmund Burke, Human Kinetics PubHisher.

Full] Body FHexibiHity_by Jay BHahnik, Human Kinetics PubHisher.

BuiHdin_chth and Stamina by Wayne Wescott, PhD, Human Kinetics PubHisher.

Cross-Training for Dummies by Tony Ryan and Martica Heaner, For Dummies PubHisher.

DispJays Messages: Distance {mph or kpb}, CaJeries

{caJeries /hour}, Pace {minutes per mile /kin}, Heart Rate {beats /miuute}.

Time Speed

Selects program uumber durin{j

setup. $emeetseeeldewn eptien

during werkeut.

_°_ _@_ C_p'°'R_ _N_ /IJL

_CikJ

uuuuuuuuuuuuuuuuui

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

Straddle the belt and stand on the side rails, Do not stand on the walking belt while starting or stopping the treadmill, Insert the

safetypullpinandattachthesafetypuUropetoyourclothes.Ifyouareanewuser,stayataslowspeedandholdontothehandrails

untilyoubecome_omfortaUe.

/_ "/( a

1. PressPOWER. iiiiiiiiiiiiiiiii[

2. Adjust weight using "+" or "-" keys.

3. PressSTART/PAUSE.T[rne counts up. The walking belt begins to move at rn[n[rnurn speed.

4,Adjustspeedand_ncl_neusing"+"or"-"keys.

1. Step off belt onto the side rails.

2. PressSTART/PAUSE.Walking belt well stop.

3. PressPOWERto turn off the treadm[Ik

NOTE: For an immediate stop, press POWER, pull out the safety pull pin, or press the Emergency Stop key.

CAUTION: THE BELT WiLL STOP ABRUPTLY.

I.PressPOVVER. iiiiiiiiiiiiiiiii[

2. Adjust weight using %" or "-" keys. Press ENTER.

3. Select Program ! (P1} using PROGRAMkey or %" or "-" keys. Press ENTER.

4. Adjust workout time (0-90 rn[nutes) using "+" or 'L-keys.

5. PressSTART/PAUSE.The time counts down and the walking belt begins to move at m[n[munl speed. If you chose zero as ,/our

workout time, then the time counts up and the workout well continue until you choose to stop (use TO STOPprocedure above) or a

maximumof90minutes.

6. Adjust SPEEDand INCLINE using the "+" or "-" keys.

7. At the end of the workout, the walking belt stops and incline returns to zero. The display shows total calories and distance for

the workout.

8. PressPOWERto turn off the treadmill or allow the treadmill to shut off autornat[cally after 1 minute.

i.PressPOWER.

2.Ad;ustweightusing"+"or"-"keys.PressENTER.

3. Select Program 2, 3, 4, B, 6, 7, or 8 (P2-PS} using the PROGRAMor "+" or "-" keys. Press ENTER.

4. Adjust workout time (!0-90 minutes) using "+" or "-" keys.

B. PressSTART/PAUSE.Time counts down and the walking belt begins to move at mEn[mum speed.

6. Adjustspeedusingthe SPEED "+" or 'L" keys.

7. These programs change the elevation automatically (see "Incline for Programs 2-8" chart).

8. Each Progranl [s divided into 2! segments. The d[spJaygives a v[suaJ and an aud[bJe warning before each segment change. You

may temporarily override the incline of any segment by using the INCLINE "+" or "-" keys. The override lasts until the next

segment change.

9. At the end of the workout, the walking belt stops and incline returns to zero. The display shows total calories and

distancefortheworkout.

10. Press POWERto turn off the treadmill or allow the treadnl[ll to shut off automatically after 1 minute.

NORKO JT SEGMENT

2 3 4 B 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

0 1 1 0 0 1 1 2 2 1 1 0 0 1 1 3 3 3 0 0

0 3 3 0 0 3 3 4 4 3 3 0 0 3 3 B B B 0 0

0 4 4 5 B 6 64 4 3 3 0 0 5 5 7 7 7 0 0

0 0 0 I I I I 3 3 3 3 2 2 2 2 0 0 0 0 0

0 0 0 4 4 4 4 2 2 2 2 5 5 5 5 0 0 0 0 0

0 0 0 5 5 5 5 3 3 3 3 6 6 6 6 0 0 0 0 0

0 0 !0 !0 10 0 0 0 10 10 10 0 0 0 10 10 10 0 0 0

l'(;_'t } "'='. :_ "::;) "÷BO'h

4 ,

Adjust weight using "+" or "-" keys. Press ENTER.

Select Program 9 or 10 (P%PIO) using the PROGRAM or "+" or "-" keys. Press ENTER.

Adjust age using "+" or "-" keys. Press ENTER.

Adjust suggested target heart rate if desired using "+" or "-" ke/s.

Adjust workout time (10-90 minutes) using the '%" or "-" keys.

PressSTART/PAUSE•Time begins to count up and the walking belt begins to move at minimum speed.

The program starts in a WARM UP mode• Adjust the speed using SPEED"+" or "-" keys to slowly increase ,four heart rate. Incline

is set to a precalculated value based on the target heart rate entered. You may adjust the target heart rate at any time using the

INCLINE "+" or "-" keys.

When ,four heart rate is within 10 beats/minute of the target heart rate, the program enters the HEART RATEMODE•Time begins

to count down from the workout time you selected. The program then automatically adjusts the incline to keep ,four heart rate

within 3 beats/minute of the target heart rate. You may adjust the speed at any time. Note: If ,four heart rate is too high above the

target heart rate and the incline is at zero, the treadmill prompts you to reduce speed. If your heart rate is 20 or more beats/minute

above ,four target heart rate, the treadmill exits the heart rate program•

At the end of the workout, the walking belt stops• The display shows total calories and distance for the workout.

PressPOWERto turn off the treadmill or allow the treadmill to shut off automatically after 1 minute.

This treadmill is compatible with most major chest strap brands, including brands that employ coded chest strap technology.

Consult ,/our dealer for additional information and for ordering information.

,}° E Ai[,} t /L_L

_CiLJ

IIART I:AY'E "' ° _''_ ',s _:_<'_, J7{l IJIlr_ .:_l_u, }IIii h, II _J,<lI.

"I +- "I _ I

PIIZ)GI<a 'd:_

Here's a simple way to get into heart rate conditioning.

What [s your primary exercise goal?

)"O

® Weight LosslVVe[ght Control? Use the FAT BURN

PROGRAM. _';

® CardiovascularFitness?Usethe CARDrO

PROGRAM.

The FATBURN PROGRAM(P 9) is for those whose

primary fitness goal [s weight loss or fat reduction.

The target heart rate [s computed as:

(220-age) x 65%

We reconqmend this program for a first time user.

;£ I -

The CARD[O PROGRAM(P 10) [s for those whose

primary goal [s to improve their aerobic fitness level

and to improve sports performance. The target heart

¸i¸i¸i¸i¸ii7¸)¸.........

_;,_,,._..............iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

rate is computed as: iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

,'_,,_,':>: =;_ ,: ::_ x ",:c_. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

1220-agelx=OO_o iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

/,:_:::<s__',,_v, _:_-: ss/_/v_P:_::<:s/,as_/v_:s iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

1PressPOWER iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

2. Adjustvve[ghtusing "+"or"-" keys. PressENTER. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

3. Select Program 11or 12 (P!1 or P12) using PROGRAMor "+" or "-" keys. Press ENTER. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

4. Jd;ust workout time (0-90 minutes) using "+" or %" keys. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

5. PressSTART/PAUIE. The walking belts begins to move at minimum speed, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

6. Set speed and incline for the first segment using SPEED "+" or %" keys and INCLINE %" or "-" keys. iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

7. At the end of one minute, the progranq moves to the second segment. Set the speed and incline for the second segment in the iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

same way. Continue for all 21 segments. Each segment is one minute long. If you chose zero for the workout time, time counts up iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

andtheprogramcontinuaUyrepeatsuntilyouchoosetoendtheworkoutoruntilyoureach_0minutes iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

SIfyousetaworkouttime,thetimecountsdownandtheprogramcontinuaUyrepeatsuntilyoureachtheendofyourworkouttimeiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

If you choose a workout time of less than 21 minutes, then only the number of segments up to that workout time are included in iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

yourworkout iiiiiiiiiiiiiiiii

9. YOUmay end your workout at any time by following TO STOPsection above, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

The treadmill remembers tile settings you made to the 2! segments for the next time you run this progranq. Vt/h[le in use, you may iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

_hangethespeedandinclineforanysegmentThetreadmiUremembersthischangeforthenexttimeyourunthisprogram, iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

,; uu G///I}E

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii@CO01 '" "

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!=You may use the COOLDOWN mode at any time during your workout. When you press the COOLDOWN key, the treadmill exits the pro-

iiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:igram you are in, the incline returns to zero, and the speed remains the same. Pressthe ENTERkey and the display shows calories, calories

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!iper hour, distance, and pace. PressENTERto display the statistics again.

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii If you were in a program where you set the workout time, time continues to count down. At the end of the workout time, the walking

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiil}belt stops. Press POWERto turn off the treadmill, or allow the treadmill to shut off automatically after one rninute.

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!_

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii ' ..........

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii:iYou may Isause 'your workout forup to B minutes at any time during your workout. The PAUSE MODE works in manual mode and in any

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii!=program. To pause, step off the walking belt and onto the side rails. Press START/PAUSE. The walking belt stops. While in the PAUSE

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiMODE, the display shows a counter for the I minute pause.

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii

:iii: i pause.Y°umay resume 'your workout where you left off by standing on the side rails and pressing START/PAUSEat an,/time during the 5 minute

CAUTION: STAND ON THE SIDE RAILS. WALKING BELT STARTS MOVING AT THE SAME SPEED AS

WHEN YOU STOPPED THE BELT.

During theSminute pause, you may end the workout by pressing POWER. ffyoudo not press POWER, the treadmill shuts off

automatically at the end of the 5 minute pause.

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

ZZZZZZZZZZZII

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