CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. RememberÑthese are general guide-
lines. For more detailed information about exercise,
obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to burn fat, strengthen your cardio-
vascular system, or increase your athletic perfor-
mance, you can tailor your exercise to your specific
goals. The key to achieving the desired results is to ex-
ercise with the proper intensity.
Burning Fat
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 en-
ergy. 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 speed and incline
of the treadmill until the FAT BURN indicator is lit. (See
TRAINING ZONE MONITOR on page 13.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be Òaerobic.Ó 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. The proper intensity
level for aerobic exercise can be found by using your
pulse as a guide. As you exercise, your pulse should
be kept at a level between 70% and 85% of your maxi-
mum possible heart rate. This is known as your train-
ing zone. You can find your training zone in the table
at the top of this page. Training zones are listed ac-
cording to age and physical condition.
During the first few months of your exercise program,
keep your pulse near the low end of your training zone
as you exercise. After a few months of regular exer-
cise, your pulse can be gradually increased until it is
near the middle of your training zone as you exercise.
You can measure your pulse using the pulse sensor.
Exercise for about four minutes, and then measure
your pulse immediately. If your pulse is too high or too
low, adjust the intensity of your exercise. It may also
be helpful to adjust the speed and incline of the tread-
mill until the AEROBIC indicator is lit. (See TRAINING
ZONE MONITOR on page 13.)
Performance Training
If your goal is high performance athletic conditioning,
adjust the speed and incline of the treadmill until the
PERFORMANCE indicator is lit. (See TRAINING
ZONE MONITOR on page 13.)
WORKOUT GUIDELINES
Each workout should include three parts: (1) a warm-
up, (2) training zone exercise, and (3) a cool-down.
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 23).
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for in-
dividuals over the age of 35 or individuals
with pre-existing health problems.
The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.
20
138-167
133-162
25
136-166
132-160
30
135-164
130-158
35
134-162
129-156
40
132-161
127-155
45
131-159
125-153
50
129-156
124-150
55
127-155
122-149
60
126-153
121-147
65
125-151
119-145
70
123-150
118-144
75
122-147
117-142
80
120-146
115-140
85
118-144
114-139
Age
Unconditioned
Conditioned
Training Zone (Beats/Min.)
22
3
7.
The treadmill should be used only by per-
sons weighing 250 pounds (112 kg) or less.
Do not allow more than one person on the
treadmill at a time.
8.
When connecting the power cord (see HOW
TO PLUG IN THE POWER CORD on page 7),
plug the power cord into an earthed circuit
capable of carrying 8 or more amps. No
other appliance should be on the same cir-
cuit.
9.
If an extension cord is needed, use only a
14-gauge general-purpose three cord of
cable of 5 feet (1,5 meters) or less in length.
10. Keep the power cord away from heated sur-
faces.
11. Never move the walking belt whilst the
power is turned off. Do not operate the tread-
mill if the power cord or plug is damaged, or
if the treadmill is not working properly. (See
BEFORE YOU BEGIN on page 4 if the tread-
mill is not working properly.)
12. Wear appropriate clothing when using the
treadmill; do not wear loose clothing that
could become caught in the treadmill.
Athletic support clothes are recommended
for both men and women.
Always wear ath-
letic shoes; never use the treadmill with bare
feet, wearing only stockings or in sandals.
13. Never start the treadmill whilst you are
standing on the walking belt. Always hold
the handrails or upper body arms whilst
using the treadmill.
14. The treadmill is capable of high speeds.
Adjust the speed in small increments to
avoid sudden jumps in speed.
15. To reduce the possibility of the treadmill
overheating, do not operate the treadmill
continuously for longer than 1 hour.
16. 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.
17. Never leave the treadmill unattended whilst it
is running. Always remove the key and move
the on/off switch to the ÒoffÓ position when
the treadmill is not in use. (See the drawing
on page 4 for the location of the on/off
switch.)
18. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. You
must be able to safely lift 45 pounds (20 kg)
to raise, lower, or move the treadmill.
19. When storing or moving the treadmill, make
sure that the storage latch is fully closed.
20. Never insert any object into any opening.
21. Inspect and tighten all parts of the treadmill
every three months.
22. Always unplug the power cord before per-
forming the maintenance and adjustment
procedures described in this manual. Never
remove the motor hood unless instructed to
do so by an authorised service representa-
tive. Servicing other than the procedures in
this manual should be performed by an au-
thorised service representative only.
23. This treadmill is intended for in-home use
only. Do not use this treadmill in any com-
mercial, rental, or institutional setting.
SAVE THESE INSTRUCTIONS
WARNING:
Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. ICON assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.
