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Summary of Contents for Precor M9.5sp
- Page 1 Programmable Owner’s Manual Treadmill Ergometer page 1...
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Page 2: Safety Information
Never allow children on or near the M9.5sp treadmill. Never leave children unsupervised around the treadmill. • Check the M9.5sp treadmill before each use. Do not use the treadmill if it is not completely assembled or is damaged in any way. •... - Page 3 Do not use accessory attachments that are not recommended by the manufacturer—such attachments might cause injuries. • Do not attempt to service the M9.5sp treadmill yourself. This treadmill does not have any user-serviceable parts. See Getting Service later in this manual for service information.
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Page 4: Table Of Contents
Checking the Alignment of the Running Belt ....11 Using the M9.5sp Treadmill ......... 12 Understanding the Electronic Console ......12 How to Use the M9.5sp Treadmill ........14 Creating Custom Courses ..........16 Configuring the M9.5sp Default Settings ......20 Getting the Most Out of Your Workout .... -
Page 5: Before You Begin
If you ever have a question about a prompt, the “Help” feature can give clarification. The M9.5sp Programmable Treadmill Ergometer has unique features which set it apart from conventional treadmills. To maximize your use of the M9.5sp treadmill, please study this guide thoroughly. About this Manual This Owner’s Manual explains how to assemble and use the M9.5sp Program-... -
Page 6: Unpacking The M9.5Sp Treadmill
Unpacking the M9.5sp Treadmill Your M9.5sp treadmill is carefully inspected before shipment, so it should arrive in good operating condition. Precor ships the unit in five pieces as listed below: • running bed assembly • handrail/display assembly • lift motor •... -
Page 7: Setting Up The M9.5Sp Treadmill
Follow these installation requirements when installing the treadmill: • Set up the M9.5sp treadmill on a solid, level surface. Do not install the treadmill on deeply padded, plush, or shag carpeting due to possible damage to the carpet and the machine. If the treadmill is placed on a carpeted surface, place a piece of heavy cardboard, plywood, or other smooth, flat surface under the unit to protect the carpet and treadmill. - Page 8 Install handrail/ Photo 1 display assembly. Handrail/display assembly Handrail/display assembly mount 4. Position the handrail assembly so both the right and left handrail columns align over the mounts. (See Photo 1.) Replace the washers and locknuts. Using the 1/2" box end wrench, begin to tighten each locknut. Alternate between each one until all four locknuts are snug up against the handrail columns.
- Page 9 Secure top two Photo 3 bolts. Lift motor Treadmill motor Lift motor support mount 7. Slide the lift motor into position, shaft side down, with the long tube toward the front of the treadmill and the short tube facing the treadmill motor. (See Photo 3.) 8.
- Page 10 CAUTION: Precor recommends that two people move the treadmill to its final location. A fully-assembled M9.5sp treadmill is very heavy, and might cause back strain if one person tries to move it. 17. If you need to move the treadmill, ask for assistance from another person.
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Page 11: Checking The Alignment Of The Running Belt
5. Press and hold STOP to stop the running belt. Using the ON/OFF switch, turn OFF the treadmill. If the belt is functioning correctly, the M9.5sp Programmable Treadmill Ergome- ter is assembled and ready to use. If the belt needs alignment, refer to Aligning the Running Belt for instructions before using the treadmill. -
Page 12: Using The M9.5Sp Treadmill
Using the M9.5sp Treadmill As simple as using the M9.5sp treadmill might seem, you should read this section so that you can use it safely and easily. This section provides the basic information you need to exercise on your treadmill, including the following: •... - Page 13 Up arrow: Use this multi-function key to increase body weight and belt speed in program mode only. Also, push if the arrow corresponds to the desired choice on screen. Down arrow: Use this multi-function key to decrease body weight and belt speed in program mode only.
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Page 14: How To Use The M9.5Sp Treadmill
Gently stretch your lower body and back after a workout to help prevent stiffness or soreness. The M9.5sp treadmill has a series of standard startup prompts that you must answer before each workout. For example, these startup prompts let you specify whether you want to use the 440-yard (400 meter) track or one of the programmed courses. - Page 15 Constant or Average speed by pressing the appropriate black arrow. Choose Constant if you want the M9.5sp treadmill to maintain a selected speed throughout the course. Choose Average if you want the treadmill to slow down on inclines to maintain a constant calorie burn.
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Page 16: Creating Custom Courses
M9.5sp treadmill. An example of a custom designed course (the Boston Marathon) is shown on the graph in Diagram 1. The M9.5sp treadmill provides 20 sections (miles or kilometers) in which you can plot a custom course. Each section is composed of 10 segments. - Page 17 Boston Marathon custom designed course Diagram 1 Miles +12% Segment +12% Finish The programmable courses are packaged by segment length. For example, the segment length in Courses 1 through 10 is .05 miles (0.5 mile incremental sections let you design up to a ten mile course). For courses 11 through 15, the segments are 0.1 miles.
- Page 18 4. To enter custom course mode, at the “Set Configuration?” prompt, press one of the arrows on the left keypad to answer NO . 5. Nineteen different course plans are available and can be customized to your particular needs. The following table shows the segment length and the associated course length.
- Page 19 8. The flashing segment indicates your current position on the course. Use the black directional arrows on the left keypad to change the position of the flashing segment and to design specific portions of the course: FWD press to move the flashing segment from left to right BK press to move flashing segment from right to left UP press...
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Page 20: Configuring The M9.5Sp Default Settings
Configuring the M9.5sp Treadmill Default Settings The M9.5sp treadmill lets you preset many of the answers to the standard startup prompts. Configuring the default settings eliminates the time it takes to answer all the startup prompts, letting you begin your workout sooner. - Page 21 7. At the “Program Speed” prompt, select one: If you want... Then... To be asked this prompt at the Press ENTER beginning of each session Constant speed Press Average speed Press 8. At the “Use Pacer” prompt, select one: If you want... Then...
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Page 22: Getting The Most Out Of Your Workout
Getting the Most Out of Your Workout A workout on the M9.5sp Programmable Treadmill Ergometer provides excel- lent and efficient cardiovascular conditioning, while strengthening and toning all the major muscle groups in the lower body. The darkened areas in Diagram 2 indicate the muscles worked. -
Page 23: How Hard Should I Exercise
Your heart rate. Diagram 3 HEART RATE TRAINING ZONES 100% YOUR AGE How Hard Should I Exercise? Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard enough raise your heart rate to a certain minimum level, called a “training zone.”... -
Page 24: How Long Should I Exercise
How Long Should I Exercise? The length of each exercise session depends on your fitness level. Exercise physiologists have determined that, to attain cardiovascular benefits from exercise, you should maintain your heart rate in the training zone for at least 15 minutes. -
Page 25: Maintaining The M9.5Sp Treadmill
Cleaning the Treadmill Your Precor treadmill relies on low friction for efficient operation. To keep the friction low, the treadmill must be as clean as possible. CAUTION: Turn OFF the treadmill and disconnect the power cord before cleaning. - Page 26 Belt adjustment bolt Take the following steps to adjust the running belt on the M9.5sp treadmill (see Photo 7 for clarification). To ensure proper safety while aligning the running belt, all adjustments must be made when the treadmill is OFF.
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Page 27: Adjusting The Tension Of The Running Belt
For information about product operation or service, contact an authorized Precor dealer (or a Precor Factory Authorized Service Company). To locate the dealer nearest you, call 1-800-4-PRECOR. page 27... -
Page 28: Marathon Courses And Custom Graphs
Marathon Courses and Custom Course Grids The following four marathon courses are available for your use. Each course can be programmed into the M9.5sp treadmill by following the instructions found in Creating Custom Courses . Note: After you program the marathons into the treadmill’s memory, it might be helpful to write the actual course number you used in the “Notes”... - Page 29 Diagram 6 Bloomsday Run custom designed course Course Number: #1-10 Course Description: Bloomsday Run - Spokane Segment Length: .05 miles Overall Distance: 7.4 miles/12 kilometers Notes ______________________________________________ __________________________________________________ __________________________________________________ +12% +12% Finish New York City Marathon custom designed course Diagram 7 Course Number: #16-20 Course Description: NY City Marathon Segment Length: .20...
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Page 30: Custom Course Graphs
Diagram 8 Custom Course Grid Sheet +12% +12% +12% +12%... - Page 31 Precor Incorporated Precor and “M” are registered trademarks of Precor Incorporated. P/N 31130-103 © 1987 Precor Incorporated P.O. Box 3004 6/92 Specifications subject to change without notice. Bothell, WA USA 98041-3004 1-800-4-PRECOR page 31...