CARDIO COACH 460 TREADMILL TREADMILL ASSEMBLY, CARE AND INSTRUCTION MANUAL. FITNESS #1 HOME

Transcription

1 TROJAN MY SPACE MY TIME CARDIO COACH 460 TREADMILL TREADMILL ASSEMBLY, CARE AND INSTRUCTION MANUAL CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE WARRANTY TROJAN #1 HOME SOUTH AFRICA S FITNESS SINCE

2 INDEX PAGE 1. SAFETY INSTRUCTIONS 3 2. PRE ASSEMBLY CHECK LIST 5 3. HARDWARE LIST 6 4. ASSEMBLY STEPS 7 5. UNFOLDING/FOLDING/TRANSPORT 9 6. MAINTENANCE GROUNDING INSTRUCTIONS COMPUTER FUNCTIONS FITNESS TIPS & TECHNIQUES CONDITIONING GUIDELINES WARM -UP AND COOL-DOWN FREQUENTLY ASKED QUESTIONS PARTS LIST EXPLODED DRAWING TROJAN 1 YEAR LIMITED WARRANTY TROJAN REPAIRS PROCEDURE 28

3 1. SAFETY INSTRUCTIONS It is the sole responsibility of the purchaser of TROJAN products to read the owner s manual, warning labels and instruct all individuals on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any of these instructions or warnings are unclear please contact TROJAN Customer Services on (0861 Trojan), within the Republic of South Africa. The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/OR STUDIO FACILITIES USE. Contact TROJAN with any questions regarding this classification. It is recommended that all users of TROJAN be informed of the following information prior to use. HEALTH WARNING Before starting any exercise or conditioning program you should consult with your personal physician to see if you require a complete physical exam. This is especially important if you are over the age of 35 or have never exercised, are pregnant or suffer from any illness. If at any time during exercise you feel faint, dizzy or experience pain, stop exercising immediately and consult your physician. To avoid muscular pain and strain, begin each workout by stretching and warming up and end each session by cooling down and stretching. ACCESS CONTROL TROJAN recommends that all fitness equipment be used in a supervised area. It is recommended that the equipment be located in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment. Parents or other supervising adults must provide close supervision of children if the equipment is used in the presence of children. INSTALLATION TROJAN recommends that all equipment: Be secured to or set up on a solid, level surface to stabilise and eliminate rocking or tipping over during training. Be set up inside your home away from moisture and dust (the equipment is not designed for outdoor use). Be set up with sufficient ventilation to ensure proper operation. Be set up with sufficient space around the equipment so that all exercises can be completed safely. It is recommended that there should be at least 1m of space around the equipment where access is required to exercise. For treadmills it is recommended that you have 2 m of space behind the running deck. Be installed by our team of installers. PROPER USAGE Do not use the equipment in any way other than as designed or intended by the manufacturer. It is imperative that TROJAN equipment is used properly to avoid injury. Injuries may result from exercising improperly or excessively. Your TROJAN equipment should only be used by one person at a time. Be careful to maintain your balance while using, mounting, dismounting, folding, unfolding or assembling your TROJAN equipment to avoid injury. Servicing other than the procedures in this manual should be performed by an authorized service representative only. DANGER: Always unplug the power cord before cleaning any equipment powered by electricity M-3

4 1. SAFETY INSTRUCTIONS INSPECTION Do not use or permit use of any equipment that is damaged or has worn or broken parts. For all TROJAN equipment use only replacement parts supplied by TROJAN. Always make sure that all nuts and bolts are tightened prior to each use. Belts pose an extreme danger if used when frayed. Always replace any belt at first sign of wear. Maintain labels and name plates do not remove labels for any reason. They contain important information. Equipment maintenance Preventative maintenance is the key to smooth operating equipment. Please ensure that you follow our maintenance tips to ensure the continued correct function of your TROJAN equipment. Before any use, examine all accessories approved for use with the TROJAN equipment for damage or wear. Should your TROJAN equipment appear damaged or worn, do not attempt to use or repair the equipment yourself. Please contact our service department on (0861 Trojan) to arrange a repair. OPERATING WARNINGS It is the purchaser s responsibility to instruct all users as to the proper operating procedures of all TROJAN equipment. Keep children away from all moving parts and away from all strength equipment. Parents must provide close supervision of children if the equipment is used in the presence of children. Do not wear loose fitting clothing or jewellery when using the equipment. It is also recommended that users tie up long hair to avoid contact with moving parts. Ensure that anyone not using the equipment stays clear of the user, accessories and moving parts while the machine is in operation. ELECTRICAL SAFETY Keep the power cord away from heated surfaces. Never use the equipment if the power cable or plug is frayed or damaged. Never use the equipment if the cord, equipment or surrounding floor area is wet or damp. All electrical products must be grounded. This product is supplier with the necessary grounding connections. Do not modify the plug provided with the product. If the plug will not fit into the power outlet, have a proper outlet installed by a qualified electrician. USER WEIGHT LIMITATIONS This TROJAN CARDIO COACH 460 may not be used by persons weighing more than 130kg. SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE If any of these instructions or warnings are unclear please contact TROJAN Customer Services on (0861 Trojan), within the Republic of South Africa or visit M-4

5 2. PRE ASSEMBLY CHECK LIST Thank you for choosing the TROJAN CARDIO COACH 460 treadmill. We take great pride in producing this quality product and hope it will provide many hours of quality exercise to make you feel better, look better and enjoy life to its fullest. Yes, it is a proven fact that a regular exercise program can improve your physical and mental health. Too often, our busy lifestyles limit our time and opportunity to exercise. The TROJAN CARDIO COACH 460 treadmill provides a convenient and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle. Before reading further, please familiarise yourself with the parts that are labelled. Read this manual carefully before using the TROJAN CARDIO COACH 460 treadmill. Consol Safety Key Hand Pulse Upright Main Frame Running Belt Wheel 10204M-5

6 3. HARDWARE LIST Item Description Qty Item Description Qty 85 Computer Consol 1 96 Hex Screw M8 x P1.25 x Frame 1 94 Truss Hex Screw M8 x P1.25 x Left Upright Truss Philips Screw M6 x P1.0 x Right Upright 1 97 Hex Wrench 6mm (80mm x 80mm) 1 88 Left Handrail Tube 1 98 Hex Wrench + Screwdriver 5mm Upright Fixing Plastic 2 99 Silicon Left Handrail Cover 1 93 Safety Key/Clip Right Handrail Cover Power Cord 1 92 Bottle 1 41 Truss Philips Self Tapping Screw Ø4 x Right Handrail Tube 1 91 MP3 Sound Cable 1 86 Cup Shelf Spring Washer Washer Lug Wrench M-6

7 4. ASSEMBLY STEPS Note: Two people are required to assemble the treadmill. Please follow the assembly steps to avoid injury. STEP 1: Unpacking even surface. STEP 2: Upright Assembly CAUTION: Ensure that cables are not damaged during assembly or when tightening screws. Attach the Lower Control Wire of Frame (1) to the Guide Thread attached to the Right Upright (82). Place the Left and Right Uprights (81, 82) and Upright Fixing Plastic onto Frame (1) and secure with three Hex Screws (96), three Spring Washer (131) and three Washer (124) on each side. Note: While assembling the uprights, one person should hold the uprights to prevent them falling over. STEP 3: Handrail Assembly CAUTION: Ensure that cables are not damaged during assembly or when tightening screws. Place the Left and Right Handrail Tubes (88, 89) above the uprights and connect the Control Wires in Uprights with the corresponding wire in Handrail Tube (89). Secure the Handrail Tubes (88, 89) and the Uprights with three Hex Screws (94) on each side M-7

8 STEP 4: Consol Assembly CAUTION: Ensure that cables are not damaged during assembly or when tightening screws. Place the Computer Consol (85) above the Handrail Tubes then connect the Control Wires in the Handrail to the corresponding wires in the Computer Consol (85). Secure the Computer Consol (85) onto the Handrail Tubes with 1 Truss Philips Screw (120) and 2 Truss Philips Self Tapping Screws (41) on each side. STEP 5: Cover Assembly Clip Covers (100, 101) onto the Handrails. Place the Cup Shelves (86) into the Computer Consol. Untie the Loincloth. Recheck all bolts and nuts are tightened securely before using the machine 10204M-8

9 5. UNFOLDING / FOLDING / TRANSPORT FOLDING This treadmill can be folded for storage. Switch off the treadmill and remove the plug from the power supply. Stand behind the treadmill and lift the running deck upwards until it locks into place. Be sure to hear the deck click into the upright position. (A) UNFOLDING If you want to use the treadmill, hold the running board with both hands to prevent it from falling unexpectedly. Step on the fixing plate (A) as shown in the drawing. When the running deck disengages from the locking mechanism, pull down gently on the running deck. Release the running deck, and the treadmill will slowly fall to the ground automatically. TRANSPORTING Place your right foot onto the right base foot tube. With two hands holding the left and right handgrip tubes, pull the treadmill toward you. You can now easily move the treadmill to the desired position by pushing it on its wheels. CAUTION: The Cylinder contains high pressure gas. If the Cylinder is hit, it might be damaged and affect the smooth operation of the folding and unfolding mechanism M-9

10 6. MAINTENANCE Your treadmill should require little maintenance other than to periodically apply lubricant. Lubricating under the treadbelt will ensure superior performance and extend the treadmill s life expectancy. HOW TO CHECK TREADBELT FOR PROPER LUBRICATION Lift one side of the treadbelt and feel the top surface of the treadboard. If the surface is slick to the touch, then no further lubrication is required. If the surface is dry to the touch, apply one packet of lubricant or half of the bottle of lubricant. HOW TO APPLY LUBRICANT Lift one side of treadbelt. Pour one half of the lubricant bottle under the centre of the treadbelt on the top surface of the treadboard. Walk on the treadmill at a slow speed for 3 to 5 minutes to evenly distribute lubricant. NOTE: DO NOT over lubricate treadboard. Any excess lubricant that comes out should be wiped off. NOTE: ONLY USE HALF THE BOTTLE OF LUBRICANT PER APPLICATION. NOTE: If your lubricant is finished, the treadbelt can be lubricated with Dubbin. LUBRICATION SCHEDULE Check the treadboard lubrication during installation. If it s necessary, lubricate the treadboard using one half of the lubricant provided, before using the treadmill for the first time. If the treadmill is used on a regular basis, the running deck should be lubricated once a month. If the treadmill has not been used for two months or more, the treadboard must be lubricated before use. BELT TRACKING ADJUSTMENT If during use you notice that the running belt either shifts to the right or the left of centre, switch off the treadmill, remove the Safety Key and unplug the equipment from the AC power source. If the running belt shifts left, using Hex wrench provided, turn the left rear roller adjustment clockwise no more than 1/4 of a turn (if the running belt shifts right, adjust the right rear roller). Remove the Hex wrench, insert the Safety Key and insert the AC power cord into the AC outlet. Turn on your treadmill and observe after running for a few minutes to see if the problem has been corrected. This may take several adjustments, so repeat the above procedure M-10

11 7. GROUNDING INSTRUCTIONS This product must be grounded. If a malfunction or breakdown occurs, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. DANGER - improper connection of the equiment-grounding conductor can result in a 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. This product is for use on a nominal volt circuit and has a grounding plug that looks like the plug illustrated in the figure. Make sure that the product is connected to an outlet having the same configuration as the plug. No adaptor should be used with this product M-11

12 8. COMPUTER FUNCTIONS 8.1 OPERATION INSTRUCTIONS 1. WEIGHT SETTING MODE Displays WT for one second after powering on, before entering into the weight setting mode (Calories calculation use). Press SPEED + / -: Set weight: 23~130kg; Set age: Press ENTER: Confirm weight value and enter into age setting mode. Confirm age value and enter into START/ READY mode. Press START: Computer counts down for 3 seconds and enters into Manual mode. Window Display Weight Setting: Upper screen displays [WT],Lower dot matrix displays [KG] in Metric Unit and [LBS] in English Unit. Age Setting: Upper screen displays [AGE]. Window: Weight setting displays weight value: Age setting displays age value. Start/Ready Mode Under START / READY mode, the display alternates between the Profile of Program1- Program10. Press Program Fast Key: Switch between Program1- Program10, Time Countdown, Distance Countdown, Calories Countdown, HRC 65% - HRC 85%, HRC Target, USER 1, USER 2, BODYFAT. Press START: Computer counts down for 3 seconds and enters into Manual mode. Window Display: Displays Speed and Incline Profile of Program1- Program10 in turn. 2. MANUAL MODE General Mode Press START: Computer counts down for 3 seconds and enters into sport mode (all the values count up). Press STOP: Return to START / READY mode. Sport Mode Press SPEED + / -: Set speed. Press INCLINE + / -: Set incline. Press STOP / RESET: Stop running. Press START: Count down for 3 seconds and enter into sport mode Press FAST KEY: Speed fast key adjustment: 1-10 km/hr, incline fast key adjustment: L0, L2, L4, L6, L8, L M-12

13 8. COMPUTER FUNCTIONS Window Display Window Display: Speed, Incline,Time, Distance, Calories and Pulse. Dot Matrix displays Profile of Speed and Incline. 3. GOAL MODE General Mode Press Program Fast Key: Switch between Program 1 - Program 10, Time Countdown, Distance Countdown, Calories Countdown, HRC 65% - HRC 85%, HRC Target, USER 1, USER 2, BODYFAT. Press GOAL: GOAL mode includes Time Mode, Distance Mode, Calories Mode. Under START / READY mode, use GOAL to switch between functions. Press ENTER: Enter into setting. Press START: Computer counts down for 3 seconds and enters into sport mode. Press STOP / RESET: Return to START / READY mode. Under each different mode, the corresponding symbol is blinking in the display window and displays the default value. The other windows will display the related default values. Time Mode Preset value is 20 minutes. Press SPEED + / -: Adjust target time (5: 00-99: 00). Press START: Computer counts down for 3 seconds and enters into sport mode. Press STOP / RESET: Return to START / READY mode. Distance Mode Preset value is 5 Km. Press SPEED + / -: Adjust target distance (1 Km-99.0 Km). Press START: Computer counts down for 3 seconds and enters into sport mode (all the values count up). Press STOP / RESET: Return to START / READY mode. Calories Mode Preset value is 200 Calories. Press SPEED + / -: Adjust target calories (40 Calories Calories). Press START: Computer counts down for 3 seconds and enters into sport mode (all the values count up). Press STOP / RESET: Return to START / READY mode. Sport Mode Press SPEED + / -: Set speed. Press INCLINE + / -: Set incline. Press STOP / RESET: Stop running. Press START: Computer counts down for 3 seconds and enters into sport mode. Press FAST KEY: Speed fast key adjustment: 1-10 km/hr, incline fast key adjustment: L0, L2, L4, L6, L8, L PROGRAM MODE General Mode Press Program Fast Key: Switch between Program 1 Program 10, Time Countdown, Distance Countdown, Calories Countdown, HRC 65% - HRC 85%, HRC Target, USER 1, USER 2, BODYFAT. Press P1 - P10: Under START / READY mode, use the Fast Key to switch between Program After setting P1 P10, the computer automatically enters into time setting. Press START: Computer counts down for 3 seconds and enters into sport mode. Press STOP / RESET: Return to START / READY mode. Program window will display the current selected Program Number M-13

14 8. COMPUTER FUNCTIONS Setting Mode Preset value is 20 minutes. Press SPEED + / -: Adjust target time (5: 00-99: 00). Press START: Computer counts down for 3 seconds and enters into sport mode. Press STOP / RESET: Return to START / READY mode. Press ENTER: Enter into LEVEL adjustment. Each time you add 1 LEVEL the speed will increase by 1.0 km/hr and incline will increase by 1 LEVEL. There are a maximum of 5 LEVELS. Sport Mode Press SPEED + / -: Set speed. Press INCLINE + / -: Set incline. Press STOP / RESET: Stop running. Press START: Computer counts down for 3 seconds and enters into sport mode. Press Fast Key: Speed fast key adjustment: 1-10 km/hr, incline fast key adjustment: L0, L2, L4, L6, L8, L HRC MODE General Mode Press Program Fast Key: Switch Program 1 Program 10, Time Countdown, Distance Countdown, Calories Countdown, HRC 65% - HRC 85%, HRC Target, USER 1, USER 2, BODYFAT. Press HRC: HRC mode includes heart rate target (65%, 75% or 85%). Under START / READY mode, use HRC to switch to the desired rate. Press ENTER: Under non-target mode, enter into age setting. Target mode enters into the age setting the first time you push ENTER and if you push it a second time it will enter into pulse setting. Press START: Computer counts down for 3 seconds and enters into countdown mode. Press STOP / RESET: Return to START / READY mode. Under the different HEART RATE modes, the Dot Matrix window will display the corresponding heart rate value. Setting Mode Press SPEED + / -: Non-Target mode can adjust age (13-80); Target mode can adjust target pulse value. Press START: Computer counts down for 3 seconds and enters into sport mode (time counts up). Press STOP / RESET: Return to START / READY mode. Sport Mode Press SPEED + / -: Set speed. Press INCLINE + / -: Set incline. Press STOP / RESET: Stop running. Press START: Computer counts down for 3 seconds and enters into sport mode. Press Fast Key: Speed fast key adjustment: 1-10 km/hr, incline fast key adjustment: L0, L2, L4, L6, L8, L10. After 2 minutes, computer begins to detect heartbeat changes. The computer updates the reading once every 10 seconds. Every time the computer detects a change it will automatically adjust the SPEED and INCLINE (up or down as required). SPEED is adjusted by 0.2km/hr and INCLINE by 1 level. If no heartbeat is detected after 2 minutes of starting the computer will display a warning symbol. If no heartbeat is detected continuously for 30 seconds during exercise, the treadmill will stop automatically M-14

15 8. COMPUTER FUNCTIONS 6. USER MODE General Mode Press Program Fast Key: Switch Program 1 - Program10, Time Countdown, Distance Countdown, Calories Countdown, HRC 65% - HRC 85%, HRC Target, USER 1, USER 2, BODYFAT. Press U1, U2: Under START / READY mode, use U1 to switch to USER 1,use U2 to switch to USER 2. After selection the computer automatically enters into time setting. Press START: Computer counts down for 3 seconds and enters into sport mode. Press STOP / RESET: Return to START / READY mode. User window displays the current selected User number. Setting Mode Preset time is 30 minutes. Press SPEED + / -: After entering into time setting mode, adjust target time (20: 00-99: 00). After entering into Profi le setting mode, set SPEED or INCLINE value. Press START: Computer counts down for 3 seconds and enters into sport mode. Press STOP / RESET: Return to START / READY mode. Press Enter: Switch between TIME setting, SPEED setting, INCLINE setting. Sport Mode Press SPEED + / -: Set speed. Press INCLINE + / -: Set incline. Press STOP / RESET: Stop running. Press START: Computer counts down for 3 seconds and enters into sport mode. Press Fast Key: Speed fast key adjustment: 1-10 km/hr, incline fast key adjustment: L0, L2, L4, L6, L8, L BODY FAT MODE General Mode Press Program Fast Key: Switch Program 1 Program 10, Time Countdown, Distance Countdown, Calories Countdown, HRC 65% - HRC 85%, HRC Target, USER 1, USER 2, BODYFAT. Press BodyFat: Use BODYFAT to switch to BODY FAT mode. Press STOP: Return to START / READY mode. Under BODY FAT mode, Dot Matrix displays BODY FAT M-15

16 8. COMPUTER FUNCTIONS Setting Mode Press ENTER: Set age, height, sex and weight in turn, after confirming weight, the computer begins to test fat. Press SPEED + / -: Adjust preset values. Dot Matrix window displays BODY FAT. Body fat mode Press STOP / RESET: Return to START / READY mode. After setting weight, the computer begins to detect heartbeat and BODY FAT window will display---. After successfully calculating BODY FAT, the BODY FAT window will display the fat value. If no pulse is detected, screen displays HOLD GRIP. 8. COOL DOWN MODE General Mode Press START: Computer counts down for 3 seconds and enters into sport mode. Press STOP / RESET: Return to start/ready mode. Sport Mode Press COOL DOWN: Enter into COOL DOWN mode. Cool Down Mode Press STOP / RESET: Stop running. The computer counts down for 4 minutes. The speed value will halve before entering into COOL DOWN mode and the speed will halve every minute thereafter until the time is up, then it will return to START / READY mode. 9. RECOVERY MODE General Mode Press RECOVERY: During workout, press STOP to stop running. Press RECOVERY to enter into RECOVERY mode. Recovery Mode If a heartbeat signal is detected, the heart-shaped picture will alternate on the screen (see below). If no heartbeat signal is detected, the screen displays question mark. Hold the hand grip pulse until the 60 seconds countdown is over. The result will display in the screen. There are 6 Levels, F1 ~ F6, F1 is the best and F6 is the worst. F1: >24 F2: 20~24 F3: 15~19 F4: 10~14 F5: 05~09 F6: 00~ M-16

17 8. COMPUTER FUNCTIONS 8.2 OTHER FUNCTIONS INSTRUCTIONS 1. SAFETY KEY FUNCTION During workout, in the case of an emergency, pull out the safety key to stop the treadmill. If you pull out the safety key during workout, the speed will stop and incline will stay in the angle it was prior to stopping. When you re-insert the safety key, the computer will indicate the incline value prior to stopping and all the values will be zero. 2. METRIC UNIT AND ENGLISH UNIT SWITCH Under START / READY mode, press and hold ENTER for 10 seconds to enter into Metric and English unit setting mode. Press INCLINE + / -: Adjust preset value, KM represents Metric unit, MIL represents English unit. Press ENTER: Confirm the set value and restart the treadmill. 3. SCALE Original Countdown Setting Original Value Countdown Setting Display range TIME (Min : Sec) 0:00 20:00 5:00-99:00 0:00-99:59 SPEED (Km/h) 0.8 N/A N/A km/hr DISTANCE (Km) 0.00 N/A CALORIES (Calories) 0 N/A PULSE (BPM) HP N/A N/A Body Fat (Sex) Body Fat (Age) N/A N/A 3-80 Body Fat (Height) Body Fat (Weight) HRC (Age) 30 N/A N/A Original Countdown Setting Original Value Countdown Setting Display range TIME (Min : Sec) 0:00 20:00 5:00-99:00 0:00-99:59 SPEED (Mil/h) 0.5 N/A N/A mil/hr DISTANCE (Mil) 0.00 N/A CALORIES (Calories) 0 N/A PULSE (BPM) HP N/A N/A Body Fat (Sex) Body Fat (Age) 30 N/A N/A 3-80 Body Fat (Height) LBS Body Fat (Weight) 150 LBS HRC (Age) 30 N/A N/A M-17

18 8. COMPUTER FUNCTIONS 8.3. PROGRAMS 10204M-18

19 8. COMPUTER FUNCTIONS 10204M-19

20 9. FITNESS TIPS AND TECHNIQUES AEROBIC EXERCISE Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs. Aerobic exercise improves the fi tness of your lungs and heart - your body s most important muscle. Aerobic exercise fi tness is promoted by any activity that uses your large muscles (arms, legs, or buttock, for example). Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine. WEIGHT TRAINING Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store, weight training is an essential part of the exercise routine process. Weight training helps tone, build and strengthen muscle. If you are working above your target zone, you may want to do a lesser amount of reps. And as always consult your physician before beginning any exercise program. MUSCLE CHART TREADMILL The exercise routine that is performed on the treadmill will develop the lower body muscle group as well as condition the circulatory system and provide a good aerobic workout. These muscle groups are highlighted on the muscle chart below M-20

21 10. CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must start slowly and increase your time on the equipment; a few minutes per workout. Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobic fitness will improve over the next six to eight weeks. Don t be discouraged if it takes longer. It s important to work at your own pace. Ultimately, you ll be able to exercise continuously for 30 minutes. The better your aerobic fitness, the harder you will have to work to stay in your target zone. Please remember these essentials : Have your doctor review your training and diet programs to advise you of a workout routine you should adopt. Begin your training program slowly with realistic goals that have been set by you and your doctor. Monitor your pulse frequently. Establish your target heart rate based on your age and condition. Set up your equipment on a flat, even surface at least 3 feet from walls and furniture. EXERCISE INTENSITY To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as your target zone. You can find your target zone in the table below. During the first few months of your exercise program, keep your heart rate near the low end of your target zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your target zone as you exercise. To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingers on your wrist. Take a six second heartbeat count and multiply the results by 10 to find your heart rate. For example, if your six second heartbeat count is 14, your heart rate is 140 beats per minute. A six seconds count is used because your heart rate will drop rapidly when you stop exercising. Adjust the intensity of your exercise until your heart rate is at the proper level. For more information visit M-21

22 11. WARM-UP AND COOL-DOWN WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, consisting of 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, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life. SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch, never bounce Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin. 3. Calf / Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles. 4. Quadriceps Stretch With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles For more information visit M-22 5

23 12. FREQUENTLY ASKED QUESTIONS Q1. My consol is showing LS 1. Treadmill has not received a speed signal for 8 seconds. 2. Turn off computer, unplug, leave for 30 seconds, then restart the treadmill. 3. If the error persists please contact our call centre on (0861 Trojan). Q2. My consol is showing E1 1. Memory of the consol is malfunctioning or the CPU is having accessing problems 2. Turn off computer, unplug, leave for 30 seconds, then restart the treadmill. 3. If the error persists please contact our call centre on (0861 Trojan). Q3. My computer consol is not working 1. Check that your power cord is in your power outlet and is on. 2. Check that you have a power supply to your home. 3. Ensure that the consol computer cables have been connected properly in the neckpiece when assembling the unit. Q4. The consol cannot read the hand pulse signal 1. The hand pulse sensors will not operate correctly if your skin is extremely dry. Moisten your hands and try again. 2. Avoid moving your hands while exercising and hold the hands pulse sensors firmly while exercising. If you do move your hands while exercising, give the computer a few seconds to resample and display your correct heart pulse rate. 3. Clean the hand pulse sensors to ensure good contact between your body and the pulse sensor. If the error persists, please contact (0861 Trojan). Q5. My LCD is dim 1. Check if unit is in direct sunlight, move if necessary. If display does not improve, please contact (0861 Trojan) M-23

24 12. PARTS LIST No. Description QTY 1 Frame Assembly 1 2 End Cap Ø25 x 50 x 1.5t 2 3 Power Cord Socket 1 4 Round Head Philips Screw (Bronze) M5 x P0.8 x Power Switch 1 6 Circuit Breaker 1 7 Round Head Philips Self Tapping Screw Ø4 x Extension Wire (White) 14AWG x 1 90mm 9 Extension Wire (Black) 14AWG x 1 250mm x 2T 10 Extension Wire(Black) 14AWG x 1 300mm x 2T 11 Extension Wire (White) 14AWG x x 2T 12 Extension Wire (Kelly) 14AWG x 2 150mm x 1T1R 13 Sensor 1 14 Sensor Fixing Base 1 15 Controller Set 1 16 Truss Philips Screw M5 x P0.8 x Lower Control Wire 1 18 Wire Clip Knob UC-0 (PC- 1 ZUC0) 19 Wire Clip Knob UC-0.5 (PC- 2 ZUC0.5) 20 Washer Drilling Philips Self Tapping Ø4 x 16 6 Screw 21 Motor 1 22 CKS Hex Screw M8 x P1.25 x 80 1 (40mm) 23 Spring Washer M8 x 3.0t 2 24 Rubber Pad Ø18 x Ø8 x 2 2.0t 25 Washer Ø16 x Ø8 x 2 2.0t 26 Drive Belt 230J Running Board 1 28 Shock Absorber Hose PCF Double Sided Tape 25 x 75 x 0.3t 4 30 Truss Philips Screw M5 x P0.8 x Nylon Nut M8 x P Counter Sink Hex Screw M8 x P1.25 x Foam Sticker 30 x 40 x 1.5t 2 34 Running Belt 515 x 2865 x 1 1.6t 35 Running Board Lengthen Plate NALNO No. Description Qty 36 Truss Philips Self Tapping Screw Ø4 x Upper Motor Cover PEZP Sound Isolation Pad PEDP1821A 2 39 Pedal 1 40 Plastic Pedal Fixing Knob PCFP Truss Philips Self Tapping Screw Ø4 x Lower Motor Cover PEZ Washer Drilling Philips Self Tapping Screw Ø4 x Wheel PBKP Truss Hex Screw SAEK288 (Metric 2 Unit Thread) 46 Nylon Nut M10 x P Rear End Cap (Left) 1 48 Rear End Cap (Right) 1 49 Round Head Drilling Philips Self Tapping Ø4 x 20 2 Screw 50 Incline Motor 1 51 Plastic Washer CKS Hex Screw 1 53 Front Roller 1 54 CKS Hex Screw M8 x P1.25 x 55 3 (Full Thread) 55 Washer Ø8 x Ø12 x 3 1.5t 56 Hex Nut M Rear Roller 1 58 Truss Hex Screw M8 x P1.25 x 40 2 (10mm) 59 End Cap Match withø30 2 x 60 x 1.5t 60 Foot Pad PCFP Washer Drilling Philips Self Tapping Ø4 x 20 8 Screw 62 Incline Base Assembly 1 63 End Cap Match withø15 4 x 30 x 2.0t 64 Truss Hex Screw M10 x P1.5 x 35 4 (10mm) 65 Incline Base Flex-shaped Iron Plate NCZT Pin 66 R Pin Ø10 x Ø Folding Flex Tube-Lower 1 68 Iron Nut SDE Pedal NBZ Iron Core NBB Spring NCC M-24

25 13. PARTS LIST 72 Inner End Cap PAZ Truss Philips Screw M4 x P0.7 x Truss Philips Screw M5 x P0.8 x Nylon Nut M5 x P Plastic Post Pad PCAP Truss Hex Screw M8 x P1.25 x Folding Flex Tube-Upper 1 79 Cylinder 1 80 End Cap Match with Ø25 1 x 25 x 0.9t Tube 81 Upright Assembly (Left) 1 82 Upright Assembly (Right) 1 83 Shock Absorber Tube Iron Plate 2 84 Guide Thread 1200mm Long 1 85 Computer Consol 1 86 Cup Shelf 2 87 Hand Pulse Set 2 88 Handrail Tube Assembly (Left) 1 89 Handrail Tube Assembly (Right) 1 90 Foam Grip 2 91 MP3 Sound Cable 1 92 Bottle 1 93 Safety Key 1 94 Truss Hex Screw M8 x P1.25 x Truss Hex Screw M8 x P1.25 x Truss Hex Screw M8 x P1.25 x Hex Wrench 1 98 L-shaped Hex Wrench + Screwdriver 1 99 Silicon Handrail Cover (Left) Handrail Cover (Right) Rubber Pad 20 x 50 x 1.0t Wire Clip Knob UC-2 1 (PCZUC2) 104 Truss Philips Self Tapping Screw Ø5 x Upright Fixing Plastic Bushing Power Cord Base Assembly Wheel PBK Washer Ø19 x Ø6 x Handrail Switch Decal (Elevation) Handrail Switch Decal (Speed) Handrail Switch Plastic Handrail Switch + Wire Round Head Philips Self Tapping Screw Ø3 x Socket Philips Self Tapping Screw Ø3 x Filter Round Head Philips Screw M5 x P0.8 x Choke Truss Philips Screw M6 x P1.0 x CKS Hex Screw M8 x P1.25 x Motor Fixing Plate CKS Hex Screw M8 x P1.25 x (15mm) 124 Washer Ø16 x Ø8 x 8 2.0t 126 Spring Washer M8x1.5t Spring M Retainer Nut M Washer Ø12 x Ø4.5 x 1.0t Transformer Truss Philips Screw M3 x P0.6 x Spring Washer M8 x Lug Wrench M-25

26 14. EXPLODED DRAWING 10204M-26

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28 16. TROJAN REPAIRS PROCEDURE 1. Procedure for repairs Should you experience any faults or breakdowns on your Trojan equipment, please adhere to the following procedure to have the fault rectified speedily and professionally. Do not return the product to the store* Call 0861 Trojan ( ) to log the faulty product (under warranty or out of warranty) The operator will try identify the fault, and will book a service team call out. The service team will call you to agree a date and time to collect the faulty product. Items repaired in our service centre will be returned to your home on an agreed date and time. * Note: Should you live in an outlying area, it may be necessary to return the product to the store nearest to you. Our service operator will advise you of your repair procedure. 2. Cost of Repairs 2.1 Under warranty Any items still under warranty will be repaired free of charge, as long as it complies with the terms and conditions of the warranty. (refer to warranties section in this manual) Any items that need to be repaired that are NOT covered in the warranty will be for the consumer s expense. A quote for the repair/replacement of these items will be provided to the consumer for approval prior to repairs being conducted. 2.2 Out of Warranty Any items that need to be repaired once the warranty has expired will be for the consumer s expense including call out fees. A quote for the repair/replacement of these items will be provided to the consumer for approval prior to repairs being conducted TROJAN #10M9T M-28