background image

BEFORE

YOU 
BEGIN

28

INTRODUCTION

IMPORT

ANT

PRECAUTIONS

ASSEMBL

Y

BEFORE

YOU 
BEGIN

TREADMILL

OPERA

TION

LIMITED

W

ARRANTY

TROUBLESHOOTING

MAINTENANCE

CONDITIONING

GUIDELINES

ASSEMBL

Y

TREADMILL

OPERA

TION

BEFORE YOU 

BEGIN

ASSEMBL

Y

ASSEMBL

Y

29

INTRODUCTION

IMPORT

ANT

PRECAUTIONS

TREADMILL OPERA

TION

CONDITIONING GUIDELINES

TROUBLESHOOTING & 

MAINTENANCE

LIMITED WARRANTY

CONDITIONING GUIDELINES

ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN ExERCISE PROGRAM.

HOW OFTEN? (Frequency of Workouts)

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 breakfast, during lunch hour or while 

watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a 

time when you won’t be interrupted. 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? (Duration of Workouts)

For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 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? (Intensity of Workouts)

How  hard  you  workout  is  also  determined  by  your  goals.  If  you  use  your  treadmill  to  prepare  for  a  5K  run, 

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  using  the  grip  pulse  handlebars  and  the  second  is  by  evaluating  your  perceived  exertion  level  

(this is simpler than it sounds!)

PERCEIVED ExERTION LEVEL

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if 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 these warning signs of overexertion.

CONDITIONING GUIDELINES

iPod

®

 Docking Station

iPod

®

 Dock Inserts

Note: Dock insert sizes
vary for each iPod.

Using Speaker/MP3 Audio Function
1)

  Leave 

RUBBER PLUG

 at bottom of

 DOCKING STATION

2)

  To hold your 

MP3

 player in place in the 

DOCKING STATION

, use 

the 

UNIVERSAL MP3 PLAYER INSERT

.

    Note: Only iPods are compatible with the 

CONNECTOR PIN

 in 

the iPod Docking station.

3)

  Connect the included 

AUDIO ADAPTOR CABLE

 to the 

AUDIO IN 

JACK

 on the top of the 

CONSOLE

 and the 

HEADPHONE JACK

 on 

your 

CD / MP3

 player.

4)

  Use your 

CD / MP3

 player buttons to adjust song settings.

NOTE: If you don’t want to use the speakers, you can plug your 

headphones into the 

AUDIO OUT JACK

 at the bottom of 

the 

CONSOLE

.

5)

  Remove the 

AUDIO ADAPTOR CABLE

 when not in use.

USING 

NON-iPod

®

 

MP3 / CD PLAYERS

Universal MP3 Player 

Dock Insert

ENTERTAINMENT INFORMATION

The iPod

 Docking Station is the entertainment solution 

for your workouts. Various models of iPod with a dock 

connector can fit with the use of the included inserts.

Using Your iPod Docking Station (iPod not 

included)

1) 

Remove rubber plug from bottom of 

DOCKING 

STATION

.

2) 

Place the insert that fits your 

iPod

 model into 

the 

DOCKING STATION

. NOTE:  Dock inserts will 

not fit all of the way to the bottom of the docking 

station.

3) 

Plug in your 

iPod

 by matching the dock connector 

pin on the treadmill with the dock connector on 

your 

iPod

.

USING 

iPod

®

 

AUDIO PLAYER

NOTE: If you want to connect a different sized 

iPod

, simply lift out the insert and replace 

with a new one.

4) 

Use the 

iPod

 controls on the bottom of 

the 

CONSOLE

 to adjust volume and song 

settings.  

NOTE: If you don’t want to use the speakers, 

you can plug your headphones into the 

AUDIO 

OUT JACK

 at the bottom of the 

CONSOLE

.

5) 

Replace the rubber plug into the bottom of 

the 

DOCKING STATION

 when the station is not 

in use. 

NOTE:

 

iPod audio will not play through 

speakers if audio adaptor cable is plugged in 

while iPod is in the 

DOCKING STATION

.

LS16.9T_owners_manual_Rev.1.1.indd   28-29

9/9/09   10:57 AM

Summary of Contents for LS16.9T

Page 1: ...TREADMILL USER S GUIDE FOR MODEL LS16 9T LS16 9T_owners_manual_Rev 1 1 indd 1 9 9 09 10 56 AM...

Page 2: ...at offers the most comfort the best reliability and the highest quality in its class LIVESTRONG Treadmills deliver INTRODUCTION Important Precautions Assembly Before You Begin Treadmill Operation Cond...

Page 3: ...recommended that the treadmill is warmed up to room temperature before first time use Failure to do so may cause premature electronic failure SAVE THESE INSTRUCTIONS Read all instructions before using...

Page 4: ...ll FAILURE TO FOLLOW THESE INSTRUCTIONS COULD RESULT IN INJURY Before proceeding find your treadmill s serial number and model name located to the left of the on off power switch and power cord and en...

Page 5: ...NE bolt A light application of grease may aid in the installation of hardware Any grease such as lithium bike grease is recommended PRE ASSEMBLY MAIN FRAME BRACKET SCREW A CONSOLE MAST BOOT SCREW B EN...

Page 6: ...8 2 mm Qty 4 HARDWARE BAG 3 CONTENTS ASSEMBLY STEP 4 HARDWARE BAG 4 CONTENTS CONSOLE MAST BOLTS B SPRING WASHER C ARC WASHER D MAST RING CONSOLE CONSOLE WIRES BOLT B 15 mm Qty 4 SPRING WASHER C 8 2 mm...

Page 7: ...HANDLEBAR A Open HARDWARE BAG 5 B Align LEFT HANDLEBAR with CONSOLE as shown C To attach the top of the LEFT HANDLEBAR to the CONSOLE slide HANDLEBAR CAP through HANDLEBAR and place 2 SCREWS F into t...

Page 8: ...t walking on the belt only after the belt has begun to move Never start the treadmill at a fast running speed and attempt to jump on WARNING NEVER USE THE TREADMILL WITHOUT SECURING THE SAFETY KEY CLI...

Page 9: ...attached iPOD audio settings P AUDIO IN NOT SHOWN Plug your CD MP3 player into the console using the included audio adaptor cable Q AUDIO OUT HEADPHONE JACK NOT SHOWN Plug your headphones into this j...

Page 10: ...a time has been chosen press ENTER 4 SELECT A LEVEL Select a Level using the KEYPAD arrow keys PROGRAMMING BUTTON or use the default time Once a LEVEL has been chosen press ENTER Finishing YOUR PROGRA...

Page 11: ...0 1 0 2 0 1 0 2 5 1 0 2 5 1 5 1 0 Speed 1 0 1 5 2 0 4 0 2 0 4 0 2 0 4 5 2 0 4 5 1 5 1 0 Level 2 Elevation 1 0 1 5 1 0 2 5 1 0 2 5 1 5 3 0 1 5 3 0 1 5 1 0 Speed 1 0 1 5 2 0 4 5 2 0 4 5 2 5 5 0 2 5 5 0...

Page 12: ...sing the arrow keys and press enter 3 Choose a target heart rate using the arrow keys on the programming button and press enter Note Use the chart provided in this guide to determine your target heart...

Page 13: ...re deleting While using your saved program you are able to adjust the speed or incline but any changes will not be saved PROGRAM INTERVALS HR P9 Automatically adjusts peak and valley incline levels wi...

Page 14: ...ifically relates to the user that is chosen Note If no user is selected and clock and date are not set no data will be tracked RESET Reset all recorded information for User 1 or User 2 by selecting th...

Page 15: ...intensity The first is by monitoring your heart rate using the grip pulse handlebars and the second is by evaluating your perceived exertion level this is simpler than it sounds PERCEIVED EXERTION LEV...

Page 16: ...hand 3 SITTING HAMSTRING LOWER BACK MUSCLE STRETCH Sit on the floor with your legs together and straight out in front of you Do not lock your knees Extend your fingers towards your toes and hold for...

Page 17: ...hing exercises listed above to loosen and relax your muscles An important step in developing a long term fitness program is to determine your goals Is your primary goal for exercising to lose weight I...

Page 18: ...ure especially the console cable Unplug and reconnect the console cable to verify Make sure the console cable is not pinched or damaged in any way Turn the power off unplug the power cable and wait 60...

Page 19: ...everal minutes until calibration is complete MAINTENANCE Cleanliness of your treadmill and its operation environment will keep maintenance problems and service calls to a minimum For this reason we re...

Page 20: ...anufacturer is not responsible or liable for indirect special or consequential damages economic loss loss of property or profits loss of enjoyment or use or other consequential damages of whatsoever n...

Page 21: ...a problem and we want to have an opportunity to correct it for you Note Please read the troubleshooting section before contacting Customer Tech Support To receive additional product information visit...

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