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EXERCISE GUIDELINES

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. If 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—If your goal is to strengthen your 

cardiovascular system, you must perform aerobic 

exercise, which is activity that requires large amounts 

of oxygen for prolonged periods of time. For aerobic 

exercise, 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 stretch-

ing 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 between workouts. After a few months of regular 

exercise, 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.

    WARNING:

 Before beginning this 

or any exercise program, consult your physi-

cian. This is especially important for persons 

over age 35 or persons with pre-existing 

health problems.

The heart rate monitor is not a medical device. 

Various factors may affect the accuracy of 

heart rate readings. The heart rate monitor is 

intended only as an exercise aid in determin-

ing heart rate trends in general.

Summary of Contents for NETL14819.0

Page 1: ...rence Serial Number Decal USER S MANUAL CUSTOMER SERVICE UNITED KINGDOM Call 0330 123 1045 From Ireland 053 92 36102 Website iconsupport eu E mail csuk iconeurope com Write ICON Health Fitness Ltd Uni...

Page 2: ...als 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...

Page 3: ...o not wear loose clothes that could become caught in the treadmill Athletic support clothes are recom mended for both men and women Always wear athletic shoes Never use the treadmill with bare feet we...

Page 4: ...the treadmill 25 When folding or moving the treadmill make sure that the storage latch is holding the frame securely in the storage position Do not operate the treadmill while it is folded 26 Do not...

Page 5: ...of this manual 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 t...

Page 6: ...umber is the quantity used for assembly Note If a part is not in the hardware kit check to see whether it is preattached Extra parts may be included 5 16 x 3 4 Screw 8 2 8 x 3 4 Screw 2 6 8 x 1 Screw...

Page 7: ...sembly requires the following tools the included hex keys one Phillips screwdriver one adjustable wrench To avoid damaging parts do not use power tools ASSEMBLY 1 To register your product and activate...

Page 8: ...ew 10 94 90 10 90 A 2 81 77 C B D 2 Make sure that the power cord is unplugged Remove the tie securing the Upright Wire 81 to the front of the Base 94 Next identify the Right Upright 90 Have a second...

Page 9: ...Base Covers into place yet 82 90 83 5 89 81 4 Hold the Right Upright 90 against the Base 94 Make sure not to pinch the Upright Wire 81 Attach the Right Upright 90 and a Wheel 101 with two 3 8 x 2 1 4...

Page 10: ...e left side of the Right Upright 90 as shown E E 89 90 81 6 18 18 F F 1 1 81 90 7 G 7 With the help of a second person set the console base assembly G on the Right Upright 90 and the Left Upright not...

Page 11: ...16 Star Washers 11 do not fully tighten the Screws yet Tip You may need to adjust the position of the right handrail assembly to align the Screws properly Attach the left handrail assembly not shown t...

Page 12: ...sembly L Connect the console wire to the Upright Wire 81 Then insert the wires M N into the hole in the Console Base 64 Insert the wires O 81 into the console assembly and position the wires on the de...

Page 13: ...hown do not overtighten the Screws I 14 14 26 Q 28 P L 14 Firmly tighten the two 5 16 x 2 1 2 Screws 28 on each side of the handrail assembly Next identify the Right Handrail Cover 26 Insert the tab P...

Page 14: ...the four 5 16 x 3 4 Patch Screws 4 that you removed in step 5 and four 5 16 Star Washers 11 start all four Patch Screws and then tighten them 11 4 11 90 89 105 4 16 Insert the Tray 31 from the front...

Page 15: ...This side toward belt sticker R is facing the treadmill Attach the Latch Crossbar to the brackets S on the Frame 56 with the two 5 16 x 3 4 Patch Screws 4 that you just removed and two 5 16 Star Washe...

Page 16: ...lastic on the treadmill decals remove the plastic To protect the floor or carpet place a mat under the treadmill To avoid damage to the console keep the treadmill out of direct sunlight Keep the inclu...

Page 17: ...o the socket on the treadmill 2 Plug the power cord into an appropriate outlet that is properly installed and earthed in accordance with all local codes and ordinances GR RU HU Socket on Treadmill Pow...

Page 18: ...ll with the touch of a button As you exercise the console will display instant exercise feedback You can even measure your heart rate using the handgrip heart rate monitor See page 28 for information...

Page 19: ...elected see HOW TO USE THE EQUIPMENT SETTINGS SECTION on pages 25 For simplicity all instructions in this section refer to kilometers HOW TO USE THE TOUCH SCREEN The console features a tablet with a f...

Page 20: ...k See HOW TO USE THE MAINTENANCE SECTION on page 26 for more information 6 Calibrate the incline system First touch your name in the upper left corner Next select the settings main menu Then select th...

Page 21: ...kly If you press one of the numbered speed buttons the walking belt will gradually change speed until it reaches the selected speed setting To stop the walking belt press the Stop button or tap the mi...

Page 22: ...In addition make sure that your hands are clean To measure your heart rate stand on the foot rails and hold the contacts with your palms for approximately ten seconds avoid moving your hands When you...

Page 23: ...me way as the manual mode see pages 21 to 22 When you reach the end of the workout the walking belt will slow to a stop and a workout summary will appear on the screen After you view the workout summa...

Page 24: ...STANCE OR TIME WORKOUT Note To use a distance or time workout the console must be connected to a wireless network see HOW TO USE THE WIRELESS NETWORK MODE on page 26 An iFit account is also required 1...

Page 25: ...he fan if desired See step 7 on page 22 10 When you are finished exercising remove the key from the console See step 8 on page 22 For more information about iFit go to iFit com HOW TO USE THE WORKOUT...

Page 26: ...lways designed to improve your exer cise experience 4 Calibrate the incline system of the treadmill Touch the Calibrate Incline button Then touch the Begin button to calibrate the incline system The t...

Page 27: ...s after following these instructions go to support iFit com for assistance 5 Exit the wireless network mode To exit the wireless network mode touch the back button on the screen HOW TO USE THE SOUND S...

Page 28: ...SHIONS The treadmill features a cushioning system that reduces the impact as you walk or run on the treadmill To adjust the cushions first remove the key from the console and unplug the power cord You...

Page 29: ...direct sunlight Do not leave the treadmill in the storage position in tem peratures above 85 F 30 C HOW TO MOVE THE TREADMILL Before moving the treadmill fold it as described at the left CAUTION Make...

Page 30: ...ter the power cord has been plugged in make sure that the key is inserted into the console c Check the power switch located on the treadmill frame near the power cord If the switch protrudes as shown...

Page 31: ...console freezes and does not respond reset the console to the factory default settings IMPORTANT Doing this will erase all the custom settings you have made to the console Resetting the console requir...

Page 32: ...g belt needs more lubricant see the front cover of this manual d If the walking belt still slows when walked on see the front cover of this manual SYMPTOM The walking belt is not centered between the...

Page 33: ...ic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic...

Page 34: ...ion Decal 44 1 Walking Platform 45 1 Walking Belt 46 2 Belt Guide 47 1 Right Rear Foot 48 4 Cable Tie 49 1 Drive Roller Pulley 50 2 1 4 x 1 1 4 Screw 51 2 9 32 Plastic Bushing 52 4 3 8 Plastic Bushing...

Page 35: ...r Head Screw 109 2 Plastic Snap 110 1 Magnet 111 1 Clip 112 5 8 x 3 4 Truss Head Screw 113 1 Reed Switch 114 2 Motor Bushing 115 2 8 Nut 116 2 8 x 1 2 Machine Screw 117 1 Filter 118 1 Motor Isolator 1...

Page 36: ...37 34 30 59 34 30 59 37 1 39 1 39 2 57 2 40 40 47 2 2 37 37 37 37 35 35 35 35 35 35 35 35 15 2 54 55 39 1 35 35 35 39 1 35 1 39 35 4 34 3 41 53 34 6 4 11 11 108 51 114 20 108 73 117 116 116 115 108 8...

Page 37: ...37 66 65 72 78 2 2 2 2 2 2 2 67 67 33 29 69 70 16 71 33 33 52 52 23 23 33 71 106 2 68 68 68 2 68 2 68 76 75 74 EXPLODED DRAWING B Model No NETL14819 0 R0619A...

Page 38: ...90 101 101 101 101 91 100 99 13 7 13 63 7 13 13 7 13 112 97 112 86 79 25 107 2 2 11 28 86 28 11 81 93 9 2 2 2 2 2 2 5 9 5 88 87 2 1 1 2 2 2 2 95 85 11 4 105 4 11 1 11 4 1 1 1 10 58 96 18 18 2 2 26 2...

Page 39: ...39 31 64 80 103 32 36 38 2 2 2 2 2 14 2 2 2 2 2 2 2 2 14 27 2 2 92 2 98 98 2 2 2 2 2 8 2 2 2 2 2 11 8 11 12 12 2 104 104 104 2 2 EXPLODED DRAWING D Model No NETL14819 0 R0619A...

Page 40: ...T and the EXPLODED DRAWING near the end of this manual ORDERING REPLACEMENT PARTS This electronic product must not be disposed of in municipal waste To preserve the environment this product must be re...

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