NordicTrack Elite 9500 Treadmill User manual

USER'S MANUAL
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Save this manual
for future reference.
Serial Number Decal
Model No. NTL01909.0
Serial No.
Write the serial number in the space
above for reference.
Part No. 287665 R1009A Printed in USA © 2009 CON P, nc.
QUESTIONS?
f you have questions, or if parts are
damaged or missing, DO NOT CON-
TACT THE STORE; please contact
Customer Care.
IMPORTANT: Please register this
product (see the limited warranty
on the back cover of this manual)
before contacting Customer Care.
CALL TOLL-FREE:
1-888-825-2588
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT
ON THE WEB:
www.nordictrackservice.com
www.nordictrack.com
CON Health & Fitness, nc. ( CON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions. The frame and drive motor are warranted for a life-
time. Parts are warranted for two (2) years from the date of purchase. Labor is warranted for one (1)
year from the date of purchase.
This warranty extends only to the original purchaser. CONʼs obligation under this warranty is limited to
repairing or replacing, at CONʼs option, the product through one of its authorized service centers. All re-
pairs for which warranty claims are made must be preauthorized by CON. f the product is shipped to a
service center, freight charges to and from the service center will be the customerʼs responsibility. For
replacement parts shipped while the product is under warranty, the customer will be responsible for a
minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge.
This warranty does not extend to any damage to a product caused by or attributable to freight damage,
abuse, misuse, improper or abnormal usage, or repairs not provided by an CON authorized service cen-
ter; to products used for commercial or rental purposes or as store display models; or to products trans-
ported or purchased outside the US. No other warranty beyond that specifically set forth above is autho-
rized by CON.
CON is not responsible or liable for indirect, special, or consequential damages arising out of or in con-
nection with the use or performance of the product; damages with respect to any economic loss, loss of
property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or other
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of in-
cidental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of
merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set
forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the
above limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights that vary from state to state.
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
LIMITED WARRANTY
IMPORTANT: You must register this product within 30 days of the purchase date to avoid added
fees for service needed under warranty. Go to www.nordictrackservice.com/registration.
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to pro-
vide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART L ST and the EXPLODED
DRAW NG near the end of this manual)

43
TABLE OF CONTENTS
WARNNGDECALPLACEMENT ..............................................................2
MPORTANTPRECAUTONS .................................................................3
BEFOREYOUBEGN .......................................................................6
ASSEMBLY ...............................................................................7
HOWTOUSETHECHESTPULSESENSOR ...................................................13
OPERATONANDADJUSTMENT ............................................................14
HOWTOFOLDANDMOVETHETREADMLL ..................................................29
TROUBLESHOOTNG ......................................................................31
EXERCSEGUDELNES ...................................................................35
PARTLST ...............................................................................37
EXPLODEDDRAWNG .....................................................................39
ORDERNGREPLACEMENTPARTS ..................................................BackCover
LMTEDWARRANTY...............................................................BackCover
This drawing shows the locations of the warning decals. If a decal is missing
or illegible, call the telephone number on the front cover of this manual
and request a free replacement decal. Apply the decal in the location
shown. Note: The decals may not be shown at actual size.
WARNING DECAL PLACEMENT
NordicTrack is a registered trademark of CON P, nc.
2
EXPLODED DRAWING E—Model No. NTL01909.0 R1009A
89
70
465
67
63
4
4
4
120
121
66
71
123
13
124
126
4
4
125
78
78
13
13
13
13
5
128
129
53
25
4
4

42
1. Before beginning this or any exercise pro-
gram, consult your physician. This is espe-
cially important for persons over age 35 or
persons with pre-existing health problems.
2. It is the responsibility of the owner to ensure
that all users of this treadmill are adequately
informed of all warnings and precautions.
3. Use the treadmill only as described.
4. Place the treadmill on a level surface, with at
least 8 ft. (2.4 m) of clearance behind it and 2
ft. (0.6 m) on each side. Do not place the
treadmill on any surface that blocks air open-
ings. To protect the floor or carpet from dam-
age, place a mat under the treadmill.
5. Keep the treadmill indoors, away from mois-
ture and dust. Do not put the treadmill in a
garage or covered patio, or near water.
6. Do not operate the treadmill where aerosol
products are used or where oxygen is being
administered.
7. Keep children under age 12 and pets away
from the treadmill at all times.
8. The treadmill should be used only by persons
weighing 350 lbs. (159 kg) or less.
9. Never allow more than one person on the
treadmill at a time.
10. Wear appropriate exercise clothes when
using the treadmill. Do not wear loose clothes
that could become caught in the treadmill.
Athletic support clothes are recommended for
both men and women. Always wear athletic
shoes. Never use the treadmill with bare feet,
wearing only stockings, or in sandals.
11. When connecting the power cord (see page 14),
plug the power cord into a surge suppressor
(not included) and plug the surge suppressor
into a grounded circuit capable of carrying 15
or more amps. No other appliance should be on
the same circuit. Do not use an extension cord.
12. Use only a single-outlet surge suppressor that
meets all of the specifications described on
page 14. To purchase a surge suppressor, see
your local NordicTrack dealer or call the tele-
phone number on the front cover of this man-
ual and order part number 146148, or see your
local electronics store.
13. Failure to use a properly functioning surge
suppressor could result in damage to the con-
trol system of the treadmill. If the control sys-
tem is damaged, the walking belt may slow,
accelerate, or stop unexpectedly, which may
result in a fall and serious injury.
14. Keep the power cord and the surge suppres-
sor away from heated surfaces.
15. Never move the walking belt while the power
is turned off. Do not operate the treadmill if
the power cord or plug is damaged, or if the
treadmill is not working properly. (See
TROUBLESHOOTING on page 31 if the tread-
mill is not working properly.)
16. Read, understand, and test the emergency
stop procedure before using the treadmill (see
HOW TO TURN ON THE POWER on page 16).
17. Never start the treadmill while you are stand-
ing on the walking belt. Always hold the
handrails while using the treadmill.
18. The treadmill is capable of high speeds.
Adjust the speed in small increments to avoid
sudden jumps in speed.
19. The pulse sensor is not a medical device.
Various factors, including the user's move-
ment, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
20. Never leave the treadmill unattended while it
is running. Always remove the key, unplug the
power cord, and switch the reset/off circuit
breaker to the “off” position when the tread-
mill is not in use. (See the drawing on page 6
for the location of the reset/off circuit breaker.)
WARNING: To reduce the risk of serious injury, read all important precautions and in-
structions in this manual and all warnings on your treadmill before using your treadmill. ICON as-
sumes no responsibility for personal injury or property damage sustained by or through the use of
this product.
IMPORTANT PRECAUTIONS
3
EXPLODED DRAWING D—Model No. NTL01909.0 R1009A
99
94
94
114
114
116
116
23
50
104 23
78
80
13 4
44
110
13
80
4
78
78
78
4
4
122
127
4
4131
131

21. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. (See
ASSEMBLY on page 7, and HOW TO FOLD
AND MOVE THE TREADMILL on page 29.) You
must be able to safely lift 45 lbs. (20 kg) to
raise, lower, or move the treadmill.
22. Do not change the incline of the treadmill by
placing objects under the treadmill.
23. When folding or moving the treadmill, make
sure that the storage latch is holding the
frame securely in the storage position.
24. Inspect and properly tighten all parts of the
treadmill regularly.
25. Never insert or drop any object into any
opening on the treadmill.
26. DANGER: Always unplug the power
cord immediately after use, before cleaning
the treadmill, and before performing the main-
tenance and adjustment procedures de-
scribed in this manual. Never remove the
motor hood unless instructed to do so by an
authorized service representative. Servicing
other than the procedures in this manual
should be performed by an authorized service
representative only.
27. The treadmill is intended for in-home use
only. Do not use the treadmill in any commer-
cial, rental, or institutional setting.
28. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
29. Do not store the television in temperatures
below -40° F (-40° C) or above 140° F (60° C).
Do not operate the television in temperatures
below 23° F (-5° C) or above 90° F (35° C).
30. To protect the treadmill and television during
lightning storms, unplug the power cord from
the wall outlet and disconnect the cable sys-
tem. This will prevent damage due to light-
ning and power line surges.
31. If an outside antenna or cable system is con-
nected, be sure that the antenna or cable sys-
tem is grounded to provide some protection
against voltage surges and built-up static
charges. Section 810 of the National
Electrical Code, ANSI/NFPA No. 70-1984, pro-
vides information with respect to proper
grounding of the mast and supporting struc-
ture, grounding of the lead-in wire to an an-
tenna discharge unit, size of grounding con-
ductors, location of antenna discharge unit,
connection to grounding electrodes, and re-
quirements for the grounding electrode.
32. An outside antenna system should not be lo-
cated in the vicinity of overhead power lines
or other electric light or power circuits, or
where it can fall into such power lines or cir-
cuits. When installing an outside antenna sys-
tem, extreme care should be taken to keep
from touching such power lines or circuits, as
contact with them might be fatal.
33. To reduce the risk of electric shock, do not re-
move the cover or the back of the television.
There are no user serviceable parts inside.
Refer servicing to qualified service personnel.
4 41
EXPLODED DRAWING C—Model No. NTL01909.0 R1009A
73
74
83
38
86
85
87
87
86
85
38
64
87
38
38
82
81
82
81
82
81
95
96
90
64
90
90
75
64
90
4
4
82
81
44
4
4
4
4
49
76
77
29
90
72
90
72
90
41
111
112
102
97
97 49
109
64
26
26 26
26
75
46
69
69
29
29
29
29
92
91
93
115

40 5
SAVE THESE INSTRUCTIONS
Power Lines
Ground
Clamps
Ground
Clamps
Ground
Clamp
Bonding
Jumper
Standoff
nsulators
Antenna
Lead-in Wire
Ground Wire
Ground
Wire Antenna
Discharge Unit
To External 75 Ohm
Terminal of Treadmill
Mast
Service
Entrance
Equipment
Power Service Grounding
Electrode System (e.g.
nterior Metal Water Pipe)
Service
Entrance
Conductors
Optional Antenna Grounding Electrode Driven 8
Feet (2.44 m) nto The Earth ( f Required By Local
Codes). See NEC Section 810–21 (f).
34. Upon completion of any service or repairs to
the treadmill or the television, ask the service
technician to perform safety checks to con-
firm that the unit is in proper operating condi-
tion.
• Use No. 10 AWG (5.3 mm2) copper, No. 8
AWG (8.4 mm2)aluminum, No. 17 AWG (1.0
mm2) copper-clad steel or bronze wire, or
larger as a ground wire.
• Secure an antenna lead-in and ground
wires to the house with stand-off insulators
spaced from 4 to 6 feet (1.22 to 1.83 m)
apart.
• Mount an antenna discharge unit as close
as possible to where the lead-in enters the
house.
• Use a jumper wire not smaller than No. 6
AWG (13.3 mm2) copper, or the equivalent
when a separate antenna-grounding elec-
trode is used. See NEC Section 810-21 (j).
Note to CATV system installer: This reminder is
provided to call the CATV system installerʼs at-
tention to Article 820-40 of the NEC that provides
guidelines for proper grounding and, in particu-
lar, specifies that the cable ground shall be con-
nected to the grounding system of the building,
as close to the point of cable entry as practical.
118
2
1
1
2
117
38
100
113
38 119
28
31
106
37
38
24
38
107
108
39
40
4
21
3
3
3
3
4
44
4
4
4
45
45
79
3
21
42
4
3
3
3
42
132
EXPLODED DRAWING B—Model No. NTL01909.0 R1009A

6 39
Thank you for selecting the revolutionary NordicTrack®
EL TE 9500 PRO treadmill. The EL TE 9500 PRO
treadmill offers an impressive selection of features de-
signed to make your workouts at home more enjoyable
and effective. And when youʼre not exercising, the
unique treadmill can be folded up, requiring less than
half the floor space of other treadmills.
For your benefit, read this manual carefully before
using the treadmill. f you have questions after read-
ing this manual, please see the front cover of this man-
ual. To help us assist you, note the product model
number and serial number before contacting us. The
model number and the location of the serial number
decal are shown on the front cover of this manual.
Before reading further, please review the drawing
below and familiarize yourself with the labeled parts.
BEFORE YOU BEGIN
Handrail
Fan
Personal Television/Console Book Holder
Key/Clip
Reset/Off
Circuit Breaker
Walking Belt
Foot Rail Power Cord
dler Roller
Adjustment Bolts
Accessory Tray
Pulse Sensor
Platform Cushion
58
57
54
29
59
68
38
52
29
14
9
10
62
60
105
56
4
6
47
62
10
7
8
7
12
32
4
4
4
8
61
61
105
56
48
55
33
33
69
69
33
36
9
30
19
16
15
17
15
16
19
30
17
29
51
38
68
52
18
4
4
35
18
29
11
34
4
4
4
13
46
29
4
101
20
55
55
103
43
13
98
88
22
27
84 69
130
133
EXPLODED DRAWING A—Model No. NTL01909.0 R1009A

738
ASSEMBLY
Assembly requires two persons. Set the treadmill in a cleared area and remove all packing materials. Do not
dispose of the packing materials until assembly is completed. Note: The underside of the treadmill walking
belt is coated with high-performance lubricant. During shipping, some lubricant may be transferred to the top of
the walking belt or the shipping carton. This is normal and does not affect treadmill performance. f there is lubri-
cant on top of the walking belt, simply wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner.
Assembly requires the included hex key and your own Phillips screwdriver .
Use the drawings below to identify the assembly hardware. The number in parentheses below each drawing is
the key number of the part, from the PART L ST near the end of this manual. The number after the parentheses
is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it is preattached
to one of the parts to be assembled. To avoid damaging plastic parts, do not use power tools for assem-
bly. Extra hardware may be included.
3/8" Star Washer
(90)–10
3/8" x 3 3/4" Bolt (72)–4
3/8" Nut (38)–2
#8 x 3/4"
Tek Screw (29)–4
3/8" x 1 1/4"
Bolt (64)–6
3/8" x 2" Bolt (113)–1
3/8" x 1 3/4" Bolt (117)–1
1. Make sure that the power cord is unplugged.
With the help of a second person, raise the front
of the treadmill and insert the crossbar on the
Base (83) into the cutout in the cardboard stand
as shown. Serious injury may occur if the
treadmill moves forward or backward and
falls off the cardboard stand. A second per-
son must hold the treadmill until assembly
step 2 is completed to prevent the treadmill
from moving, tipping, or falling.
83
Cardboard
Stand
1
WARNING: Serious injury
may occur if the treadmill moves for-
ward or backward and falls off the card-
board stand. A second person must
hold the treadmill until assembly step 2
is completed to prevent the treadmill
from moving, tipping, or falling.
Key No. Qty. Description Key No. Qty. Description
101 1 Latch Warning Decal
102 1 AV Wire Nut
103 1 5/32" Hex Key
104 1 Chest Pulse Strap
105 2 Split Washer
106 1 ncline/Controller Wire
107 1 ncline Stop Bracket
108 1 Stop Bracket Spacer
109 1 Static Decal
110 1 Console Plate
111 2 TV Cable Nut
112 1 TV Cable Star Washer
113 1 3/8" x 2" Bolt
114 4 Handrail Cover Fastener
115 1 Audio/Video Wire Harness
116 2 Console Clamp
117 1 3/8" x 1 3/4" Bolt
118 1 Latch Knob
119 1 Latch Cap
120 1 Left Grip
121 1 Right Grip
122 2 4" Ground Wire
123 1 Console TV Cable
124 1 Speaker Cover
125 1 Speaker
126 4 #6 x 1/2" Screw
127 2 #8 x 1/2" Ground Screw
128 1 Chest Pulse Receiver
129 1 Console Warning Decal
130 1 Filter Wire
131 2 Handrail Cap
132 1 Motor Sensor Wire
133 2 Motor Bushing
*–4" White Wire, M/F
*–Userʼs Manual
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.

37
PART LIST—Model No. NTL01909.0 R1009A
To locate the parts listed below, see the EXPLODED DRAW NG near the end of this manual.
Key No. Qty. Description Key No. Qty. Description
12Foot Rail Cover
22 Foot Rail
3 16 #8 x 3/4" Track Screw
4 56 #8 x 3/4" Screw
51Book Rack
61Walking Platform
72Belt Guide
84#8 Belt Guide Screw
92 solator
10 2 1/4" x 1 1/2" Bolt
11 1 Drive Roller/Pulley
12 1 Magnet
13 17 #8 x 1/2" Screw
14 1 Reed Switch Clamp
15 2 ncline Rod Bushing
16 2 Lift Arm
17 2 3/8" x 3/4" Bolt
18 2 Hood Mount
19 2 Lift Arm Spacer
20 1 Reed Switch
21 2 Cushion Track
22 1 Power Cord Grommet
23 4 #8 x 1" Screw
24 1 3/8" x 1 3/4" Hex Bolt
25 1 Audio Wire
26 4 Base Foot Spacer
27 1 Reset/Off Circuit Breaker
28 1 Drive Belt
29 13 #8 x 3/4" Tek Screw
30 2 3/8" x 1 3/4" Patch Bolt
31 1 Drive Motor
32 2 Drive Motor Bolt
33 4 1/4" Nut
34 1 Electronics Bracket
35 1 Front Cap
36 1 Controller
37 1 ncline Rod
38 10 3/8" Nut
39 1 Lift Motor
40 1 3/8" x 2" Bolt
41 1 AV Cover
42 2 Platform Cushion
43 1 Power Cord Bracket
44 1 Motor Hood
45 4 Hood Clip
46 2 Grommet
47 1 Walking Belt
48 1 Frame
49 1 TV Cable
50 1 Chest Pulse Sensor
51 1 Right Rear Foot
52 4 Rear Wheel
53 1 TV Remote
54 1 Right Rear Cap
55 4 1/4" Star Washer
56 2 1/4" x 2 1/2" Bolt
57 1 Hex Key
58 1 Left Rear Foot
59 1 Left Rear Cap
60 1 dler Roller
61 2 5/16" Flange Nut
62 2 5/16" x 1 1/4" Bolt
63 1 Fan
64 6 3/8" x 1 1/4" Bolt
65 1 Console Base
66 1 Console
67 1 TV Console
68 2 3/8" x 3 3/4" Wheel Bolt
69 7 #8 x 1/2" Electronics Screw
70 1 Access Door
71 1 Console Wire Harness
72 4 3/8" x 3 3/4" Bolt
73 1 Left Upright
74 1 Right Upright
75 1 Upright Wire Harness
76 1 Left Base Cover
77 1 Right Base Cover
78 8 #8 x 3/4" Tek Screw
79 1 Hood Accent
80 4 #8 Star Washer
81 4 Base Foot
82 4 #8 x 1" Tek Screw
83 1 Base
84 1 Motor Spacer
85 2 3/8" x 2 3/8" Bolt
86 2 Wheel
87 3 Caution Decal
88 1 Power Cord
89 1 Key/Clip
90 10 3/8" Star Washer
91 4 Releasable Tie
92 2 Tie Clamp
93 10 Plastic Tie
94 2 Handrail Cover
95 1 Left Upright Sleeve
96 1 Right Upright Sleeve
97 1 AV Wire
98 1 #8 Nut
99 1 Handrail
100 1 Storage Latch
8
2. dentify the Right Upright (74), which is marked
with a “Right” sticker. Hold the Right Upright
near the Right Base Cover (77). See the inset
drawing. Locate the wire tie in the rectangular
hole in the lower end of the Right Upright. Tie
the wire tie securely around the end of the
Upright Wire Harness (75). Then, pull the other
end of the wire tie up through the Right Upright
until the Upright Wire Harness is routed com-
pletely through the Right Upright.
Gently pull up on the Upright Wire Harness (75)
as you set the Right Upright (74) on the Base
(83) inside the Right Base Cover (77). Be care-
ful not to pinch the Upright Wire Harness.
Attach the Right Upright (74) to the Base (83)
with two 3/8" x 3 3/4" Bolts (72) and two 3/8"
Star Washers (90). Do not tighten the Bolts
yet. Note: t may be necessary to tip the tops of
the Uprights forward slightly as you thread the
Bolts into the Uprights.
Hold the Left Upright (73) near the Left Base
Cover (76). Pull the TV Cable (49) and the AV
Wire (97) into the rectangular hole in the lower
end of the Left Upright and out of the top of the
Left Upright. Set the Left Upright on the Base
(83) inside the Left Base Cover. Attach the Left
Upright to the Base with two 3/8" x 3 3/4" Bolts
and two 3/8" Star Washers (not shown). Do not
tighten the Bolts yet.
With the help of a second person, lower the
treadmill off the cardboard stand. Save the card-
board stand for step 9.
83
76
75
Wire
Tie
77
2
74
73
49
97
90
72
3. dentify the Right Upright Sleeve (96) and the
Left Upright Sleeve (95); the Upright Sleeves
are marked. Slide the Right Upright Sleeve onto
the Right Upright (74), and slide the Left Upright
Sleeve onto the Left Upright (73).
95
“Right”
“Left”
96
3
74
73
75
74
Wire
Tie

9
4. With the help of a second person, hold the con-
sole assembly near the Uprights (73, 74).
Connect the Upright Wire Harness (75) to the
Console Wire Harness (71). See the inset draw-
ing. The connectors should slide together
easily and snap into place. f they do not, turn
one connector and try again. IF THE CONNEC-
TORS ARE NOT CONNECTED PROPERLY,
THE CONSOLE MAY BE DAMAGED WHEN
THE POWER IS TURNED ON. Remove the wire
tie from the Upright Wire Harness. 71
Console
Assembly
4
75
Wire
Tie 74
5. Connect the TV Cable (49) and the AV Wire
(97) to the cables extending from the console
assembly. Then, insert the connectors down into
the Uprights (73, 74).
Next, insert the brackets on the Handrail (99) into
the Uprights (73, 74). Make sure that no wires
are pinched. 49
73
97
5
74
99
6. Partially tighten three 3/8" x 1 1/4" Bolts (64)
with three 3/8" Star Washers (90) into the Right
Upright (74). Next, partially tighten three 3/8" x
1 1/4" Bolts with three 3/8" Star Washers (not
shown) into the Left Upright (73). Then, firmly
tighten the six Bolts.
73
74
64
64
90
90
75
6
73
99
71
Console
Assembly
36
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times. Stretches: Hamstrings, back of knees
and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot to-
ward 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.
3. 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.
4. 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.
5. 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.
1
2
3
4
5

3510
7. Slide the Right Upright Sleeve (96) up against
the console assembly. Attach the Right Upright
Sleeve with two #8 x 3/4" Tek Screws (29).
Attach the Left Upright Sleeve (not shown) to
the console assembly in the same way.
29
96
29
7
Console
Assembly
8. Orient the Storage Latch (100) so that the large
barrel and the Latch Knob (118) are in the posi-
tions shown.
Remove the tie from the upper end of the
Storage Latch (100). Attach the upper end of the
Storage Latch to the bracket on the Frame (48)
with a 3/8" x 1 3/4" Bolt (117) and a 3/8" Nut
(38).
Remove the tie from the lower end of the
Storage Latch (100). Keep the holes in the
Latch Cap (119) aligned with the holes in the
Storage Latch. Make sure to keep the Latch
Cap inside the Storage Latch. Attach the
Storage Latch to the bracket on the Base (83)
with a 3/8" x 2" Bolt (113) and a 3/8" Nut (38).
Note: t may be necessary to move the Frame
back and forth to align the Storage Latch with
the bracket.
Lower the Frame (48) (see HOW TO LOWER
THE TREADM LL FOR USE on page 30). 38
38
Large
Barrel
83
119 113
48
117
118
100
8
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. f your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise— f your goal is to strengthen your
cardiovascular system, you must perform aerobic exer-
cise, which is activity that requires large amounts of
oxygen for prolonged periods of time. For aerobic ex-
ercise, adjust the intensity of your exercise until your
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
EXERCISE GUIDELINES
WARNING: Before beginning any
exercise program, consult your physician.
This is especially important for persons over
age 35 or persons with pre-existing health
problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is in-
tended only as an exercise aid in determining
heart rate trends in general.