Model No. NTL07806.2 Serial No. Find the serial number in the location shown below. Write the serial number in the space above for reference.

USER'S MANUAL

QUESTIONS?
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CAUTION

Read all precautions and Instructions in this manual before using this equipment. Save this manual for future reference. www.nordictrack.com new products, prizes, fitness tips, and much more!

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS... BEFORE YOU BEGIN... ASSEMBLY... OPERATION AND ADJUSTMENT... HOW TO FOLD AND MOVE THE TREADMILL.. TROUBLESHOOTING... CONDITIONING GUIDELINES... PART LIST... ORDERING REPLACEMENT PARTS... EXPLODED DRAWING... LIMITED WARRANTY... Back Cover
NordicTrack is a registeredtrademark of ICON IP, Inc. 2

IMPORTANT PRECAUTIONS

To reduce the risk of burns, fire, electric shock, or injury to persons, read the following important precautions and information before operating the treadmill. 1. It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions. 2. Use the treadmill only as described. 3. Place the treadmill on a level surface, with at least eight feet of clearance behind it and two feet on each side, Do not place the treadmill on any surface that blocks air openings. To protect the floor or carpet from damage, place a mat under the treadmill. 4. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage or covered patio, or near water, 5. Do not operate the treadmill where aerosol products are used or where oxygen is being administered. 6. Keep children under the age of 12 and pets away from the treadmill at all times, 7. The treadmill should not be used by persons weighing more than 300 pounds. 8. Never allow more than one person on the treadmill at a time, 9. Wear appropriate exercise clothes when using the treadmill. Do not wear loose clothes that could become caught in the treadmill. Athletic support clothes are recommended for both men and women. Always wear athletic shoes. Never use the treadmill with bare feet, wearin# on/), stockings, or in sandals. 10. When connecting the power cord (see page 9), plug the power cord into a surge suppressor (not included) and plug the surge suppressor into a grounded circuit capable of carrying 15 or more amps. No other appliance should be on the same circuit. Do not use an extension cord. 11. Use only a single-outlet surge suppressor that meets all of the specifications described on page 9. To purchase a surge suppressor, see your local NordicTrack dealer or call the tollfree telephone number on the front cover of this manual and order part number 146148, or see your local electronics store. 12. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change speed, accelerate, or stop unexpectedly, which may result in a fall and serious injury. 13. Keep the power cord and the surge suppressor away from heated surfaces. 14. Never move the walking belt while the power is turned off. Do not operate the treadmill if the power cord or plug is damaged, or if the treadmill is not working properly. (See TROUBLESHOOTING on page 22 if the treadmill is not working properly.) 15. Read, understand, and test the emergency stop procedure before using the treadmill (see HOWTO TURN ON THE POWER on page 11). 16. Never start the treadmill while you are standing on the walking belt. Always hold the handrails while using the treadmill. 17. The treadmill is capable of high speeds. Adjust the speed In small increments to avoid sudden jumps in speed, 18. The pulse sensor is not a medical device. Various factors, including the user's movement, 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. 19. Never leave the treadmill unattended while it is running. Always remove the key, unplug the power cord, and switch the reset/off circuit breaker to the off position when the treadmill is not in use. (See the drawing on page 5 for the location of the reset/off circuit breaker.) 20. Do not attempt to raise, lower, or move the treedmlll until it is properly assembled. (See ASSEMBLY on page 6, and HOW TO FOLD AND MOVE THE TREADMILL on page 20.) You must be able to safely lift 45 pounds (20 kg) to raise, lower, or move the treadmill. 21. Do not change the incline of the treadmill by placing objects under the treadmill.

Book Holder Console Accessory Tray Fan Bnsor Key/Clip

Handrail

Latch Knob

Reset/Off

Walking Belt

Foot Rail Power Cord

Cushioned Walking Platform
Rear Roller Adjustment Bolts

ASSEMBLY

Assembly requires two persons. Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packing materials until assembly is completed. Note: The underside of the treadmillwalking belt is coated with high-performance lubricant. During shipping, a small amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, simply wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner.
Assembly requires the included allen wrench -_
and your own phillips screwdriver (_3====_,
rubber mallet _. For help identifying the assembly hardware, see the drawings below. The number in parentheses below each drawing is the key number of the part, from the PART LIST on pages 26 and 27. The number followingthe parentheses is the quantity needed for assembly. Note: Some small parts may have been pre-assembled. If a part is not in the parts bag, check to see if it has been pre-assembled. To avoid damaging plastic parts, do not use power tools for assembly.
Plastic Washer (101 )-4 Extension Leg Nut (91)-4 Star Washer (67)-8 1" Tek Screw (82)-4 Extension Leg Bolt (87)-4 Console Bolt (72)-4 1. Make sure that the power cord is unplugged. With the help of a second person, carefully tip the treadmill onto its side as shown. Partially fold the Frame (55) so the treadmill is more stable. Do not fully fold the Frame until the treadmill is completely assembled, Insert an Extension Leg (97) into the indicated bracket on the base of the Uprights (85). Make sure that the Extension Leg is turned so the Base Pad (81) is on the side shown. If necessary, use a rubber mallet to align the holes in the Extension Leg with the holes in the bracket. Attach the Extension Leg (97) with two Extension Leg Bolts (87), two Star Washers (67), and two Extension Leg Nuts (91) as shown. Firmly tighten the Extension Bolts. With the help of a second person, carefully tip the treadmill onto its other side. 55 Bracket
2. Insert the other Extension Leg (97) into the indicated bracket on the base of the Uprights (85) as shown. Attach the Extension Leg (97) with two Extension Leg Bolts (87), two Star Washers (67), and two Extension Leg Nuts (91) as shown. Firmly tighten the Extension Leg Bolts.

2 Bracket

3. Attach the four Base Pads (81) to the base of the Uprights (85) in the indicated locations with four 1" Tek Screws (82) and four Plastic Washers (101). Note: One replacement Base Pad may be included. Use the Base Pad to replace any Base Pad that becomes worn. With the help of a second person, carefully tip the treadmill down so that the Base Pads (81) are resting on the floor and the Uprights (85) are in the vertical position.
4. Remove the band secunng the UprightWire Harness (73) to the right Upright (85). Have a second person hold the console assembly near the right Upright. Connect the Upright Wire Harness (73) to the wires extending from the console assembly. Make sure to connect the connectors properly (see the inset drawing). The connectors should slide together easily and snap into place. If the connectorsdo not slide together easily and snap into place, turn one connector and try again. IF THE CONNECTORS ARE NOT CONNECTED PROPERLY, THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON. insertthe connectorsintothe right Upright (85),

4 Console Assembly--._.

5. With the help of a second person, set the console assembly on the Uprights (85). Make sure that no wires are pinched. Attach the console assembly with four Console Bolts (72) and four Star Washers (67). Start all four Console Bolts before tightening any of them.

=-72 r85

Console Assembly
6. Press the Latch Insert (77) intothe right side of the left Upright (85), and press the Knob Insert (92) into the left side of the left Upright. Use a rubber mallet, if necessary. Remove the knob from the pin. Make sure that the collar and the spring are on the pin. Next, insert the pin into the Latch Insert, and tighten the knob back onto the pin. 77 lng Collar
7. Make sure that all parts are properly tightened before you use the treadmill. Keep the included allen wrench in a secure place. The alien wrench is used to adjust the walking belt (see page 23). To protect the floor or carpet from damage, place a mat under the treadmill.
If you purchase the optional chest pulse sensor (see page 19), follow the steps below to install the receiver included with the chest pulse sensor, 1. Make sure that the power cord is unplugged. Remove the indicated Screw (7) and the Access Door (95) from the left side of the Console Base (98). 2. Connect the wire on the receiver (A) to the indicated wire extending from the Console Base (98). Hold the receiver so the small cylinder is oriented as shown and is facing the Console Base. Attach the receiver to the plastic posts on the Access Door (95) with the two included small

screws.

Small Screws
3. Make sure that no wires are pinched, Reattach the Access Door (95) with the Screw (7). Discard the other wires included with the receiver.

Cylinder

OPERATION AND ADJUSTMENT
THE PRE-LUBRICATED WALKING BELT Your treadmill features a walking belt coated with highperformance lubricant. IMPORTANT: Never apply silicone spray or other substances to the walking belt or the walking platform. Such substances will deteriorate the walking belt and cause excessive wear. HOW TO PLUG IN THE POWER CORD tric shock. This product is equipped with a cord having an equipment-groundingconductor and a grounding plug. Plug the power cord into a surge suppressor, and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. Important: The treadmill is not compatible with GFCI-equipped outlets. This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illustrated in drawing 1 below. A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available.
Improper of the equipment-grounding conductor can result in an increased risk of electric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product Is properly grounded, Do not modify the plug provided with the product--if it will not fit the outlet, have a proper outlet installed by a qualified electrician.

DANGER:

connection

_Grounded I_ _.1 _

Outlet Box Surge Suppressor
Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your home's power. Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances being turned on or off. To decrease the possibility of your treadmill being damaged, always use a surge suppressor with your treadmill (see drawing I at the right). To purchase a surge suppressor, see your local NordicTrack dealer or call the toll-free telephone number on the front cover of this manual and order part number 146148, or see your local electronics store. Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. There must be a monitoring light on the surge suppressor to indicate whether it is functioning properly. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change speed, accelerate, or stop unexpectedly, which may result in a fall and serious injury. This product must be grounded. If it should malfunction or break down, grounding providesa path of least resistance for electric current to reduce the risk of elec9

! ilp llI% i VJ

Grounded Outlet

Grounding

G_ounding Plug_"_
Grounded Outlet Box Adapter

"QSurge

_uppressor
Metal Screw The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician. The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used it must be held in place by a metal screw. Some 2-pole receptacle outlet box covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter.

CONSOLE DIAGRAM

00000000000000000 OOOO0000000000000 O000000OO00000000000000000 00000000000000000
O00000000OO000000 00000000000000000
00000000000000000 O000000000000OO00000000000000000
00000000000000000 00000000000000000

O000000000000OO00

O000000000OOOOO00 0000000000000000

0000000000000000

Note: If there is a thin sheet of plastic on the face of the console, remove it.
FEATURES OF THE CONSOLE The treadmill console offers an impressive array of features designed to help you get the most from your workouts. When the manual mode of the console is selected, the speed and incline of the treadmill can be changed with the touch of a button. As you exercise, the console will display continuous exercise feedback. You can even measure your heart rate using the builtin handgrip pulse sensor or the optional chest pulse sensor (see page 19). In addition, the console features six preset programs. Each program automatically controls the speed and incline of the treadmill as it guides you through an effective workout. You can even create your own custom workout programs and save them in memory for future use. The console also features the new iFIT Interactive Workout system. The iFIT system enables the console to accept iFIT Interactive Workout Cards containing
workout programs designed to help you achieve specific fitness goals. For example, lose unwanted pounds with the 8-week Weight Loss program, or train for a long-distance run with the Marathon program, iFIT programs automatically control the treadmill while the voice of a personal trainer coaches you and motivates you through every step of your workout. One iFIT Card with three new programs is included. Additional iFIT Cards are available separately. To purchase iFIT Cards at any time, go to www.iFIT.com or call the toll-free telephone number on the front cover of this manual, iFIT Cards are also available at select stores. To use the manual mode of the console, follow the steps beginningon page 11. To use a preset program, see page 14. To create and use a custom program, see pages 15 and 16. To use an iFIT card, see page 17. Note: If there is a sheet of clear plastic on the console, peel off the clear plastic.

Note: If you use the handgrlp pulse sensor and the optional chest pulse sensor at the same time, the console will not display your heart rate accurately. Before using the handgrip pulse sensor, remove the clear plastic film from the metal contacts. In addition, make sure that your hands are clean. To measure your heart rate, stand on the foot rails and hold the metal contacts--avoid moving your hands. When your pulse is detected, the heart symbol beside the Calories/Pulse display will flash and then your heart rate will be shown. For the most accurate heart rate reading, continue to hold the contacts for about 15 seconds.
The Carbs/Inciine display--This display will show the approximate number of grams of carbs you have burned and the inclinelevel of the treadmill. Note: Each time the incline changes, the display will show the incline setting. The Speed/Pace display--This display will show the speed of the walking belt and your pace (pace is measured in minutes per mile). The display willchange from one number to the other every few seconds.
B Turnonthefan if desired.
To turn on the fan at low speed, press the Fan button; the word "LOW" will appear in the matrix for a few seconds. To turn on the fan at high speed, press the button a second time; the word "HIGH" will appear in the matrix.To select the auto mode, press the QIIT!-II buttonagain; the word BKs_=H-_I "AUTO" will appear in the matrix. When the auto mode is selected, the speed of the tan will automatically increase and decrease as the speed of the walking belt increases and decreases. To turn off the fan, press the Fan button again, the word "OFF" will appear in the matrix. Note: If the fan is left on when the walking belt is stopped, the fan will automatically turn off after a few minutes. r_ when you are finished exercising, remove the key. Step onto the foot rails, press the Stop button, and adjust the incline of the treadmill to the lowest setting. The incline must be at the lowest setting when the treadmill is folded to the storage position or the treadmill will be damaged. Next, remove the key from the console and put it in a secure place. Note: If the display remains lit after the key is removed, the console is in the "demo" mode. See page 18 and turn off the demo mode. When you are finished using the treadmill, switch the reset/oft circuit breaker to the "off" position and unplug the power cord.

HOW TO CREATE A CUSTOM PROGRAM
Insert the key into the console. See HOW TO TURN ON THE POWER on page 11.
Select one of the custom programs. To select a custom program, press the Program Select button repeatedly until "P 7" or "P 8" appears in the display.

--It'-

Note: If the custom program has not yet been defined, only three columns of indicators will scroll across the matrix. If more than three columns of indicators appear, see HOW TO USE A CUSTOM PROGRAM on page 16.
HOWTO USE A CUSTOM PROGRAM
speed settingand/or the inclinesetting will flash in the displays to alert you. When the first segment is completed, al/speed settings will move one co/umn to the led The speed setting for the second segment will then be shown in the flashing Current Segment column and the treadmill will automatically adjust to the speed and incline settings for the second segment. The program will continue in this way until the speed setting for the last segment is shown in the Current Segment column and the last segment ends. The walking belt will then slow to a stop. If desired, you can redefine the program while using it. To change the speed or incline setting for the current segment, simplypress the Speed or Inclinebuttons.When the currentsegmentends, the new settingwillbe saved in memory. To increase the length of the program, first wait until the programis completed.Then, pressthe Startbutton and programspeed and inclinesettingsfor as many additionalsegmentsas desired.When you have added as many segments as desired, press the Stop button twice. To decrease the length of the program, press the Stop buttontwiceat any time beforethe programis completed. To stop the program at any time, press the Stop button. The time will begin to flash in the Time/Resistance display. To restart the program, press the Start button or the 1 Step Speed increase button. The walking belt will begin to move at 1 mph. When the next segment of the program begins, the treadmill will automatically adjust to the speed and incline settings for the next segment. B Follow your progress with the displays. See step 5 on page 11. []Measure your heart rate if desired.

one of the custom programs.

Select

To select a custom program, press the Program Select button repeatedly until "P 7" or "P 8" appears in the Calories/Pulse display. As each custom program is selected, the maximum speed setting of the program and the maximum incline setting of the program will flash in the displays for a few seconds. The Time/Distance display will show how long the program will last. A profile of the speed settings of the program will scroll across the matrix. Note: If only three columns of indicators scroll across the matrix, see HOW TO CREATE A CUSTOM PROGRAM on page 15. _'1 Press the Start button or the I Step Speed Increase button to start the program. A moment after the button is pressed, the treadmill will automatically adjust to the first speed and incline settings that you programmed previously. Hold the handrails and begin walking. Each custom program is divided into several oneminute segments. One speed setting and one incline setting are programmed for each segment. The speed setting for the first segment will be shown in the t'l t-I '-I flashing Current Current Segment Segment column of the matrix. (The incline settings are not shown in the matrix.) The speed settings for the following segments will be shown in the columns to the right. When only three seconds remain in the first segment of the program, both the Current Segment column and the column to the right will flash and a series of tones will sound. If the speed and/or the incline of the treadmill is about to change, the
See step 6 on page 12. r_ Turn on the fan if desired. See step 7 on page 13. B When you are finished exercising, remove the key from the console. See step 7 on page 15.
HOW TO USE AN IFIT CARD Insert L1 the key into the console. See HOW TO TURN ON THE POWER on page 11. Insert an iFIT Card and select a program. To use an iFIT program, insert an iFIT Card into the iFIT slot; make sure that the iFIT Card is oriented so the metal contacts are face-down and are inserted into the iFIT slot.
incline settings of the program. Hold the handrails and begin walking. During the program, a personal trainer will guide you through the workout. You can adjust the volume or select an audio setting for your personal trainer (see THE USER'S MODE on page 18). if the speed or incline setting for the current segment is too high or too low, you can manually override the setting by pressing the Speed or Incline buttons; however, when the next segment begins, the treadmill will automatically adjust to the speed and incline settings for the next segment. To stop the program at any time, press the Stop button. The time will begin to flash in the Time/Distance display. To restart the program, press the Start button or the 1 Step Speed increase button. The walking belt will begin to move at 1 mph. When the next segment of the program begins, the treadmill will automatically adjust to the speed and incline settings for the next segment. B Follow your progress with the displays. See step 5 on page 11. B Turn on the fan if desired. See step 7 on page 13. B When you are finished exercising, remove the key from the console. See step 7 on page 15. CAUTION: Always remove iFIT Cards from the iFIT slot when you are not using them.

The upper left digit(s) in the display will show the total number of hours that the treadmill has been used.
The lower right digit(s) in the display will show the total number of miles (or kilometers) that the walking belt has moved. An "E" for English miles or an "M" for metric kilometers will appear as the top right digit in the display. Press the 1 Step Speed increase button to change the unit of measurement if desired.
THE OPTIONALCHESTPULSESENSOR
HOW TO ADJUST THE CUSHIONING SYSTEM The treadmill features a cushioning system that reduces the impact as you walk or run on the treadmill. To increase the firmness of the walking platform, step off the treadmill and slide the cushion adjustors toward the front of the treadmill. To decrease the firmness, slide the cushion adjustors toward the back of the treadmill. Note: It may be helpful to lift on the platform as you slide the adjustors. Make sure that both adjustors are set at the same firmness level. The faster you run on the treadmill, or the more you weigh, the firmer the walking platform should be.
An optional chest pulse sensor offers hands-free operation as it monitors your heart rate during your workouts. To purchase the optional chest pulse sensor, call the toll-free telephone number on the front cover of this manual.

Cushion Adjustor

Decrease
Cushion Adjustor Platform
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill, adjust the incline to the lowest position. If this is not done, the treadmill may be permanently damaged. Remove the key and unplug the power cord. CAUTION: You must be able to safely lift 45 pounds (20 kg) to raise, lower, or move the treadmill. 1. Hold the metal frame firmly in the location shown by the arrow at the right. CAUTION: To decrease the possibility of injury, do not lift the treadmill by the plastic foot rails. Make sure you bend your legs and keep your back straight. As you raise the frame, make sure to lift with your legs rather than your back. Raise the frame about halfway to the vertical position. 2. Move your right hand to the position shown and hold the treadmill firmly. Using your left hand, pull the latch knob to the left and hold it. Raise the frame until the pin is aligned with the hole in the latch catch. Then, carefully release the latch knob. Make sure that the frame is held securely by the pin. To protect the floor or carpet from damage, place a mat under the treadmill. Keep the treadmill out of direct sunlight. Do not leave the treadmill in the storage position in temperatures above 85 Fahrenheit.

Tdpped_

Raise the Upright (85) to the vertical position. Remove the three 3/4" Screws (7) from the Hood (33), and carefully pivot the Hood off.
Locate the Reed Switch (22) and the Magnet (18) on the left side of the Pulley (17). Turn the Pulley until the Magnet is aligned with the Reed Switch. Make sure that the gap between the Magnet and the Reed Switch is about 1/8", If necessary, move the Reed Switch slightly using a slotted screwdriver. Reattach the Motor Hood (not shown), making sure that the 3/4" Screws (not shown) are inserted into the same holes from which they were removed. Run the treadmill for a few minutes to check for a correct speed reading. PROBLEM: The walking belt slows when walked on

Top View

22_ 1/8"_
SOLUTION: a. Use only a single-outlet surge suppressor that meets all of the specifications described on page 9. b. If the walking belt is overtightened, treadmill performance may decrease and the walking belt may become damaged. Remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller bolts counterclockwise, 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each edge of the walking belt 3 to 4 inches off the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is properly tightened.

Rear Roller Bolts

c. If the walking belt still slows when walked on, please see the front cover of this manual. PROBLEM: The walking belt is off-center or slips when walked on SOLUTION: a. If the walking belt is oft-center, remove the key and UNPLUG THE POWER CORD. If the walking belt has shifted to the left, use the allen wrench to turn the left rear roller bolt clockwise 1/2 of a turn; if the walking belt has shifted to the right, turn the left rear roller bolt counterclockwise 1/2 of a turn. Be careful not to overtighten the walking 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 slips when walked on, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller bolts clockwise, 1/4 of a turn. When the walking belt is correctly tightened, you should be able to lift each edge of the walking belt 3 to 4 inches off the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and carefully walk on the treadmill for a few minutes. Repeat until the walking belt is properly tightened.
PROBLEM: The incline of the treadmill does not change correctly SOLUTION: a. With the key in the console, press one of the Incline buttons. While the incline is changing, remove the key. After a few seconds, re-insert the key. The treadmill will automatically rise to the maximum inclinelevel and then return to the minimum level. This will recalibratethe inclinesystem.

CONDITIONING

GUIDELINES
Before beginning this uses easily accessible carbohydrate ca/ories for energy. Only after the first few minutes does your body begin to use stored fatca/or/esfor energy. If your goal is to burn fat, adjust the speed and incline of the treadmill 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

or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with preexisting 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 exercise program. For more detailed exercise information, obtain 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.
If your goal is to strengthen your cardiovascular system, 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 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 minutes of stretchingto cool down. This will increase the flexibility of your muscles and will help prevent post-exercise problems. EXERCISE FREQUENCY To maintain or improve your condition, complete three workouts each week, with at least one day of rest between 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.

115 40

1i90 80

P_ _,_)

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 "training 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. 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

PART LISTmModel

NO. NTL07806.2

R0800A

To locate the parts listed below, see the EXPLODED DRAWING starting on page 28. KeyNo. Qty. Description Left Foot Rail Foot Rail Screw Cushion Adjustor Adjustor Guide Rear Platform Screw Latch Warning Decal 3/4" Screw Adjustor Guide Screw Latch Catch Isolator Platform Screw, Front Belt Guide Belt Guide Screw Frame Pivot Bolt Walking Platform Walking Belt Front Roller Magnet Frame Spacer Nut Reed Switch Clip Reed Switch 1/2" Screw Cable Tie Drive Motor Motor Belt Rear Foot Bolt Right Rear Foot Left Rear Foot Lift Frame Nut Motor Bolt Belly Pan Screw Motor Hood Hood Clip Grommet Upper Clevis Pin Cotter Pin Front Roller Adjustment Bolt Rear Foot Nut Incline Motor Incline Motor Pin, Lower Transformer Controller Reset/Off Circuit Breaker Belly Pan Wheel Housing Screw Power Cord Incline Wire Harness Allen Wrench Tie Holder Releasable Tie Key No. Qty. Description Plastic Tie Front Roller Bushing Right Foot Rail Frame Front Roller Ground Wire Platform Nut Idler Washer Idler Pulley Rear Roller Lock Washer Rear Roller Bracket Rear Roller Bolt Wheel Pin Rear Roller Filter Wire Idler Pulley Bolt Star Washer Idler Arm Bolt Idler Arm Spacer Handrail Round Upright Endcap Console Bolt Upright Wire Harness Idler Arm Idler Arm Spring Latch Assembly Latch Insert Handrail Endcap Square Upright Endcap Lift Frame Pivot Bolt Base Pad 1" Tek Screw U-nut Caution Decal Upright Book Holder Extension Leg Bolt Wheel Housing Front Wheel Console Fan Screw Extension Leg Nut Knob Insert iFIT Wire Lift Frame Access Door Lift Frame Ground Wire Extension Leg Console Base Screw Console Fan Assembly Plastic Washer Rear Roller Washer