assembly instructions
Since your treadmill is a heavy piece of equipment, we recommend that after taking off the top portion of
the box, you slit the corners of the lower carton and fold down the sides. This will
eliminate the need for you to pick up the treadmill over the sides of the box.
We also recommend that you use 2 people to assemble your treadmill, as some of the parts need to be
held in place while the electrical connectors are pushed together.
Prior to starting the assembly process take all of the parts out of the box, remove all plastic bags, and
lay them out of the floor to become familiar with the components. Make sure that you remove all parts
packaged underneath the treadmill. You may need to slightly pick up the back of the treadmill to get bet-
ter access to the parts on the bottom. You will notice that the treadmill is completely assembled except for
the handlebars and the display.
PARTS
HARDWARE–TOOLS
The three components of a successful cardiovascular exercise program are:
• Frequency
• Intensity
• Time
In terms of frequency, you should try and exercise at least three times per week. Preferably you should try
to exercise every other day to give your body a days rest in-between workouts.
The intensity of each workout refers to how hard you feel your working and can be measured by your heart
rate. Depending on your fitness goals, exercise between 55% and 90% of your maximum heart rate. A sim-
ple way of estimating your maximum heart rate is by subtracting your age from 220. As a general rule of
thumb, if your fitness objective is to lose weight, you will want to keep your heart rate at between 60% and
75% of your maximum heart rate. If your objective is improved aerobic performance keep your heart rate
between 75% and 85% of your maximum heart rate.
To achieve benefits from your workout, your workout time should be at least 20 minutes per session. If you
are trying to lose weight focus on longer (45 - 60 minutes) less intense workouts, to improve your aerobic
performance focus on shorter more intense workouts.
As a rule of thumb when your exercising, if your having trouble completing a sentence, you are working too
hard. When exercising, you should be able to speak freely without gasping for air.
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