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CONDITIONING GUIDELINES

The following guidelines will help you to plan your ex-
ercise program. Remember—these are general guide-
lines only. For more detailed exercise information, ob-
tain 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 recom-
mended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
above your age. The three numbers define your “train-
ing zone.” The lower two numbers are recommended
heart rates for fat burning; the higher number is the
recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the
pulse sensor on the console. If your heart rate is too
high or too low, adjust the speed and incline of the
treadmill.

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 en-

ergy. 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 tread-
mill until your heart rate is near the lowest number in
your training zone. 

For maximum fat burning, adjust the speed and incline
of the treadmill until your heart rate is near the middle
number in your training zone.

Aerobic Exercise

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.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up—

Start each workout with 5 to 10 minutes

of stretching and light exercise. A proper warm-up in-
creases your body temperature, heart rate and circula-
tion in preparation for exercise. 

Training Zone Exercise—

After warming up, increase

the intensity of your exercise until your pulse is in your
training zone for 20 to 60 minutes. (During the first few
weeks of your exercise 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 min-

utes of stretching to cool down. This will increase the
flexibility of your muscles and will help prevent post-ex-
ercise 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, you may com-
plete up to five workouts each week if desired. 

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 individu-
als 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.

Summary of Contents for PFTL79190

Page 1: ...new products prizes fitness tips and much more QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will gu...

Page 2: ...SEMBLY 6 OPERATION AND ADJUSTMENT 8 HOW TO FOLD AND MOVE THE TREADMILL 19 TROUBLE SHOOTING 20 CONDITIONING GUIDELINES 22 PART LIST 23 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover...

Page 3: ...rd of five feet or less in length Do not use an extension cord 12 Keep the power cord and the surge protector away from heated surfaces 13 Never move the walking belt while the power is turned off Do...

Page 4: ...rforming 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 pr...

Page 5: ...ay 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number of the treadmill is PFTL79190 The ser...

Page 6: ...the Uprights 69 down as shown Make sure that the Extension Legs 102 re main in the Uprights Tighten two 1 2 Screws 67 into each Upright and Extension Leg With the help of a second person carefully ti...

Page 7: ...h the Left Foam Grip not shown as described above Note There is no plastic tie in the left side Refer to step 3b Press down on the Console Base 82 as you tighten the four Console Base Screws 80 Be car...

Page 8: ...rly installed and grounded in accordance with all local codes and ordinances This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illus trated in dra...

Page 9: ...e available separately Video programs offer the same benefits as iFit com CD programs but add the excitement of working out with a class and an instructor the hottest new trend at health clubs With th...

Page 10: ...tton The Time Segment Time display will begin to flash To restart the walking belt press the Start button or the Speed s s button Change the incline of the treadmill as desired To change the incline o...

Page 11: ...or the most accurate reading If the displayed heart rate appears to be too high or too low or if your heart rate is not dis played lift your thumbs off the sensors and allow the display to reset Then...

Page 12: ...downward so that only the highest indicators in the columns will appear in the program display When the speed settings move to the left again and not all of the indicators in the Current Segment colu...

Page 13: ...D player Plug your headphones into the other side of the Y adapter HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3...

Page 14: ...the LINE OUT jack on your stereo HOW TO CONNECT YOUR COMPUTER Note If your computer has a 3 5mm LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end...

Page 15: ...es call toll free 1 800 735 0768 Follow the steps below to use an iFit com CD or video program Insert the key into the console See HOW TO TURN ON THE POWER on page 10 Select the iFit com mode When the...

Page 16: ...e 15 Note If the speed or incline of the treadmill does not change when a chirp is heard make sure that the iFit com indicator is lit and that the Time Segment Time display is not flashing adjust the...

Page 17: ...e walking belt will begin to move Hold the handrails step onto the walking belt and begin walking During the program an electronic chirping sound will alert you when the speed and or incline of the tr...

Page 18: ...the demo mode This mode is intended to be used only when a treadmill is displayed in a store When the console is in the demo mode the power cord can be plugged in the key can be removed from the cons...

Page 19: ...ures above 85 Fahrenheit HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to the stor age position as described above Make sure that the pin on the lock knob is inserted int...

Page 20: ...position PROBLEM The power turns off during use SOLUTION a Check the circuit breaker located on the treadmill frame near the power cord see c above If the circuit breaker has tripped wait for five mi...

Page 21: ...alking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered b If the walking belt has shifted to the right first remove the key...

Page 22: ...our 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...

Page 23: ...ulse Strap 64 1 Optional Chest Pulse 65 1 Left Foam Grip 66 2 Handrail Extension 67 8 1 2 Screw 68 1 Lock Knob 69 1 Upright 70 1 Lock Knob Sleeve 71 1 Spring 72 1 Lock Pin Collar 73 1 Pin Clip 74 1 Lo...

Page 24: ...30 27 9 32 34 33 35 9 6 5 9 37 3 36 9 24 38 39 40 41 42 43 39 80 80 83 45 46 47 48 50 49 2 51 1 53 53 52 114 49 47 48 49 49 55 56 57 58 34 59 60 59 34 61 49 55 54 54 110 54 54 62 109 48 48 47 47 111 1...

Page 25: ...0 79 79 78 77 81 82 83 83 83 84 85 86 83 88 83 83 83 83 83 40 89 90 91 92 9 95 94 93 99 100 67 99 100 103 104 102 119 105 120 100 97 98 120 100 103 104 102 106 14 9 95 94 49 93 14 108 69 23 67 116 115...

Page 26: ...f of pur chase All returns must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnor...

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