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CONDITIONING GUIDELINES
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.
The following guidelines will help you to plan your exer-
cise 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 recommended
heart rates for fat burning and aerobic exercise.
To find the proper heart rate for you, first find your age
on the left side of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers to the
right of your age. The three numbers are your "training
zone." The lower two numbers are recommended heart
rates for fat burning; the higher 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
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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 train-
ing 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 system,
your exercise must be "aerobic." Aerobic exercise is ac-
tivity that requires large amounts of oxygen for pro-
longed 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, ad-
just the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
A well-rounded workout includes the following three im-
portant parts:
A Warm-up—Start each workout with 5 to 10 minutes
of stretching and light exercise (see SUGGESTED
STRETCHES on page 15). A proper warm-up increases
your body temperature, heart rate, and circulation 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 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 be-
tween workouts. After a few months, you may complete
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.
BEFORE YOU BEGIN on page 4 if the tread-
mill is not working properly.)
14. Never start the treadmill while you are stand-
ing on the walking belt. Always hold the
handrails while using the treadmill.
15. The treadmill is capable of high speeds.
Adjust the speed in small increments to avoid
sudden jumps in speed.
16. 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.
17. Never leave the treadmill unattended while it
is running. Always remove the key and unplug
the power cord when the treadmill is not in
use.
18. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. (See
ASSEMBLY on pages 5 and 6, and HOW TO
MOVE THE TREADMILL on page 11.) You
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.
SAVE THESE INSTRUCTIONS
The decal shown below has been placed on your treadmill. If the
decal is missing, or if it is not legible, please call our Customer
Service Department at 08457-089009 to order a free replacement
decal (see the back cover of this manual). Apply the decal in the
location shown.
Note: The decal is shown at 38% of actual size.
must be able to safely lift 20 kg (45 lbs.) to
raise, lower, or move the treadmill.
19. When folding or moving the treadmill, make
sure that the storage latch is fully closed.
20. Inspect and tighten all parts of the treadmill
every three months.
21. Never drop or insert any object into any
opening.
DANGER:
22.
Always unplug the power
cord immediately after use, before cleaning
the treadmill, and before performing the main-
tenance and adjustment procedures de-
scribed in this manual. Never remove the
motor hood unless instructed to do so by an
authorised service representative. Servicing
other than the procedures in this manual
should be performed by an authorised service
representative only.
23. This treadmill is intended for in-home use
only. Do not use this treadmill in any commer-
cial, rental, or institutional setting.
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