16. Never leave the treadmill unattended whil t it
i running. Alway remove the key and unplug
the power cord when the treadmill i not in
u e.
17. Do not attempt to rai e, lower, or move the
treadmill until it i properly a embled. (See
ASSEMBLY on page 5 and HOW TO FOLD
AND MOVE THE TREADMILL on page 10.)
You mu t be able to afely lift 20 kg (45 lb .)
to rai e, lower, or move the treadmill.
18. When folding or moving the treadmill, make
ure that the torage latch i fully clo ed.
19. Do not change the incline of the treadmill by
placing object under the treadmill.
20. In pect and properly tighten all part of the
treadmill regularly.
21. Never drop or in ert any object into any
opening.
22. DANGER: Alway unplug the power
cord immediately after u e, before cleaning
the treadmill, and before performing the main-
tenance and adju tment procedure de-
cribed in thi manual. Never remove the
motor hood unle in tructed to do o by an
authori ed ervice repre entative. Servicing
other than the procedure in thi manual
hould be performed by an authori ed ervice
repre entative only.
23. Thi treadmill i intended for in-home u e
only. Do not u e thi treadmill in any commer-
cial, rental, or in titutional etting.
WARNING: Before beginning thi or any exerci e program, con ult your phy ician. Thi
i e pecially important for per on over the age of 35 or per on with pre-exi ting health problem .
Read all in truction before u ing. ICON a ume no re pon ibility for per onal injury or property
damage u tained by or through the u e of thi product.
SAVE THESE INSTRUCTIONS
The decal hown have been placed
on your treadmill. If a decal i mi -
ing, or if it i not legible, plea e call
our Cu tomer Service Department to
order a free replacement decal ( ee
ORDERING REPLACEMENT PARTS
on the back cover of thi manual).
Apply the replacement decal in the
location hown.
Note: The decal below is shown at 40% of actual size.
CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. For more detailed exercise informa-
tion obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system the key to achieving the desired
results is to exercise with the proper intensity. The
proper intensity level can be found by using your heart
rate as a guide. The chart below shows recommended
heart rates for fat burning and aerobic exercise.
To find the proper heart rate for you first find your age
at the top of the chart (ages are rounded off to the
nearest ten years). Next find the three numbers below
your age. The three numbers are your “training zone.”
The lower two numbers are recommended heart rates
for fat burning; the highest number is the recom-
mended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively you must exercise at a relatively
low intensity level for a sustained period of time. During
the first few minutes of exercise your body uses easily
accessible carbohydrate calories for energy. Only after
the first few minutes does your body begin to use
stored fat calories for energy. If your goal is to burn fat
adjust the speed and incline of the treadmill until your
heart rate is near one of the lower two numbers in your
training zone.
Aerobic Exerci e
If your goal is to strengthen your cardiovascular sys-
tem your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles and on the
lungs to oxygenate the blood. For aerobic exercise
adjust the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate stop ex-
ercising and place
two fingers on your
wrist as shown.
Take a six-second
heartbeat count
and multiply the re-
sult by ten to find
your heart rate. (A six-second count is used because
your heart rate drops quickly when you stop exercis-
ing.) If your heart rate is too high or too low adjust the
speed or incline of the treadmill accordingly.
WORKOUT GUIDELINES
Each workout should include the following three impor-
tant parts:
A Warm-up
Warming up prepares the body for exercise by increas-
ing circulation delivering more oxygen to the muscles
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 15).
Training Zone Exerci e
After warming up increase the intensity of your exer-
cise until your pulse is in your training zone for 20 to
60 minutes. (During the first few weeks of your exer-
cise program do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise—never hold your breath.
A Cool-down
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise problems.
WARNING: Before beginning
thi or any exerci e program, con ult your
phy ician. Thi i e pecially important for in-
dividual over the age of 35 or individual
with pre-exi ting health problem .
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