FITNESS #1 HOME

Size: px

Start display at page:

Download "FITNESS #1 HOME"

Dale Atkins
5 years ago
Views:

1 TROJAN MY SPACE MY TIME 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

3 10107M-3

4 10107M-4

5 10107M-5

6 10107M-6

7 CAUTION: Ensure that cables are not damaged during assembly or when tightening screws M-7

8 CAUTION: Ensure that cables are not damaged during assembly or when tightening screws Recheck all bolts and nuts are tightened securely before using the machine 10107M-8

9 10107M-9

10 10107M-10

11 10107M-11

COMPUTER KEYS Start/stop key Press the start/stop key and the treadmill begins to run at a speed of 1.0km/h. When the treadmill is running at a speed of more than 3.

12 COMPUTER KEYS Start/stop key Press the start/stop key and the treadmill begins to run at a speed of 1.0km/h. When the treadmill is running at a speed of more than 3.5km/h, press the start/stop key and the treadmill stops slowly. During this operation, no other keys will function. If the speed is less than 3.5km/h the treadmill stops immediately if the start/stop key is pushed. Clear/set key When the treadmill stops, press the clear/set key and all the data will be cleared. Press the button again for 3 seconds and TIME, DISTANCE and CALORIES can be changed. Press set + or set - to set TIME, DISTANCE and CALORIES. Now press start/stop and the treadmill runs at the speed of 1km/h and the set figures will start counting down. When the figures reach 0 the treadmill will stop. Mode key When all the figures are cleared, press the mode key to choose the running program. There are 12 pre-set programs that can be chosen from and each program lasts 30 minutes. The speed can be set to automatically change every minute, or it can be changed manually as required. A bell rings 3 times to warn the user just before the program ends M-12

13 FUNCTIONS Speed key Incline key Speed shortcut key Incline shortcut key Safety key Press this key, + or -, to adjust the running speed of the treadmill. Press this key, + or -, to adjust the incline of the treadmill. Press WALK, JOG or RUN, to move to the desired speed you want. The highest speed is 16km/h. Press INCLINE 3, 6, 9, to move to the desired incline you want. The highest incline level is 10. The treadmill will not operate unless the safety key is inserted into the treadmill. In the event of an emergency, pull the safety key out and the treadmill will stop immediately Getting Started Power the treadmill on by plugging it into an appropriate wall outlet, then turn on the power switch located on the front of the treadmill below the motor cover. Ensure that the safety key is installed, as the treadmill will not power on without it. When the power is turned on, all the lights on the display will light up for a short time. Self-Checking When using the treadmill for the first time, it is necessary for the treadmill to carry out a self-check: Remove the safety key, press and hold MODE, and then insert the safety key. The treadmill now enters into the self-checking mode. During this mode, pressing START/STOP can terminate the self-checking, but this is not recommended. Quick-Start Operation Press and release START/STOP to activate the display (if it is not already on). Note: Installing the safety key will also activate the consol. Press and release START/STOP to begin belt movement at 1.0 km/hr. Adjust to the desired speed using the + or -. You may also use the rapid speed keys (WALK, JOG, and RUN) to adjust the speed. The speed range is from 1.0km/h to 16.0km/h. To slow the treadmill down, press and hold the - key until the desired speed is reached. You may also press the rapid speed adjust keys: WALK, JOG or RUN. Whilst running press START/STOP and the running belt will gradually slow down if the speed is above 1.5km/h. If the speed is under 1.5km/h, then it will stop immediately. Whilst running press CLEAR to reset all numbers except the speed. Then enter into manual mode. To stop the tread-belt, press and release START/STOP M-13

14 10107M-14

15 10107M-15

9. FITNESS TIPS AND TECHNIQUES AEROBIC EXERCISE Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs.

16 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-16

17 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-17

18 M-18 5

19 10107M-19

20 NO. DESCRIPTION Q TY 1 Main Frame 1 2 Frame Base 1 3 Incline Bracket 1 4 Right Upright 1 5 Left Upright 1 NO. DESCRIPTION Q TY 23 Frame Base Cover (R) 1 24 Motor Top Cover 1 25 Rear Adjustment Base (L) 1 26 Rear Adjustment Base (R) 1 27 Handpulse Assembly 2 6 Consol Support 1 27~3 1000mm Hand Pulse Sensor Assembly W/ Cable 2 7 Outer Slide 1 8 Inner Slide 1 9 Locking Knob 1 10 Incline Motor 1 11 Drive Belt 1 12 Motor Bracket 1 13 Drive Motor 1 14 Running Belt 1 15 Running Deck 1 16 Front Roller W/Pulley 1 17 Rear Roller 1 18 Sleeve for Frame Base Front Wheel 2 19 Rear Wheel Sleeve 2 20 Consol 1 20~1 Consol Top C over 1 20~2 Consol Bottom Cover 1 20~3 Magnet Stop Plate 2 20~4 300mm Safety Switch Module W/Cable 1 20~5 Consol Display Board 1 20~7 3 10mm Sheet Metal Screw 2 21 Button Head Plug 2 22 Frame Base Cover (L) 1 28 Motor Cover Anchor 1 29 Indentation End Cap 2 30 Wheel Cover 2 31 Frame Base Front Wheel 2 32 Frame Base Rear Wheel 2 33 Handgrip Foam 2 34 Foot Rail mm Square End Cap mm Quadrate Safety Key 1 37 Grommet 1 38 Breaker 1 39 On/Off Switch 1 40 Power Cord mm Connecting Wire (White) mm Connecting Wire (Black) cm Connecting Wire (Black) 1 44 Controller mm 10P Computer Cable (Upper) mm 10P Computer Cable (Lower) mm Sensor W/Cable 1 49 Frame Cover mm Square End Cap M-20

21 NO. DESCRIPTION Q TY mm Square End Cap /2 1-1/4 Hex Head Bolt /8 3-1/4 Hex Head Bolt /8 3/4 Hex Head Bolt 4 55 M8 60mm Hex Head Bolt 1 56 M8 12mm Hex Head Bolt /16 1mm Button Head Socket Bolt /8 1-3/4 Hex Head Bolt /8 2 Flat Head Socket Bolt /2 28mm Carriage Bolt /4 60mm Socket Head Cap Bolt 2 62 M6 20mm Flat Head Socket Screw 6 63 M5 10mm Phillips Head Screw mm Tapping Screw /2 8T Nyloc Nut /8 7T Nyloc Nut /16 7T Nyloc Nut 4 68 M8 7T Nyloc Nut /8 1-1/2 Hex Head Bolt /8 45mm Hex Head Bolt /8 2T Split Washer 6 72 M8 1.5T Split Washer /16 1-3/4 Button Head Socket Bolt / T Flat Washer /8 25 2T Flat Washer 5 76 Ø50 Ø13 3T Nylon Washer 2 77 Ø10 Ø25 3T Nylon Washer / T Flat Washer 2 79 M5 Star Washer mm Sheet Metal Screw 5 NO. DESCRIPTION Q TY mm Sheet Metal Screw 4 82 Belt Guide mm Tapping Screw mm Sheet Metal Screw 2 85 Cylinder 1 86 M5 Split Washer /8 2-1/2 Hex Head Bolt 1 88 Wire Tie M ount /16 15mm Button Head Socket Bolt / T Flat Washer / T Curved Washer 6 92 Combination M5 Allen Wrench & Phillips Head Screw Driver 94 Lubricant mm Tapping Screw mm Tapping Screw 6 97 Sensor Rack mm Square End Cap 2 99 Rubber Foot Rear Roller Cover mm Tapping Screw Ø10 Ø25 0.8T Nylon Washer Round Cap M6 25mm Flat Head Socket Screw mm Connecting Cable Of Motor Choke Filter mm Connecting Wire (White) mm Tapping Screw M-21

22 10107M-22

23 10107M-23

24 10107M TROJAN

TROJAN CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE

TROJAN CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE TROJAN MY SPACE MY TIME CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT. KEEP THIS MANUAL FOR FUTURE REFERENCE 10229-1 10229-2 10229-3 10229-4 Lat Bar Guide Rod