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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. 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 highest number is the recommended heart rate for aerobic exercise. To measure your heart rate during exercise, use the pulse sensor. 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 uses easily accessible carbohydrate calories for en ergy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed or incline of the treadmill until your heart rate is near the lowest number in your training zone. For maximum fat burning, adjust the speed or incline of the treadmill until your heart rate is near the middle number in your training zone. 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 or 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 stretching to 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. 19 PART LIST—Model No. IMTL39105.0 R0605A To locate the parts listed below, see the EXPLODED DRAWING. Key Key Key No. Qty. Description No. Qty. Description No. Qty. Description 1 1 Hood 37 2 3” Bolt 74 1 Left Foot Rail Endcap 2 19 3/4” Screw 38 2 Washer 75 1 Silver Ground Screw 3 1 Motor Belt 39 4 1” Tek Screw 76 2 Handrail Endcap 4 1 Motor Tension Bolt 40 4 Fan Cover Screw 77 4 Wire Tie 5 5 3/8” Washer 41 1 Small Star Washer 78 1 Reset/Off Switch 6 2 Motor Star Washer 42 1 Upright Wire 79 1 Power Cord 7 1 Flywheel 43 1 Console 80 1 Power Cord Grommet 8 1 Drive Motor 44 1 Latch Spacer 81 1 Belly Pan 9 1 Right Upright 45 2 Isolator 82 2 Belt Guide 10 1 Reed Switch 46 1 Photo Switch 83 4 Belt Guide Screw 11 1 Latch Warning Decal 47 1 Console Base 84 1 Fan 12 2 Frame Spacer 48 10 1/2” Screw 85 1 Rear Roller 13 7 Frame Pivot 49 14 Hood Screw/ 86 1 Frame Nut/Motor Nut Deck Rail Screw 87 1 Walking Platform 14 2 Frame Pivot Bolt 50 1 Key/Clip 88 1 Warning Decal 15 4 Walking Platform 51 1 Incline Motor 89 1 Cable Tie Clamp Screw 52 1 Incline Bracket 90 1 Inlet Plate 16 2 Foot Rail 53 1 Incline Motor 91 1 Sensor Clip 17 1 Front Roller/Pulley Bolt (lower) 92 2 Roller Adjustment Bolt 18 1 Magnet 54 3 Incline Pivot Bolt 93 1 Right Rear Endcap 19 1 Motor Pivot Bolt 55 1 Motor Mount Bracket 94 1 Allen Wrench 20 2 Motor Bracket Bolt 56 1 Motor Controller Wire 95 1 Left Rear Endcap 21 1 Right Foot Rail 57 4 Base Pad 96 1 Walking Belt Endcap 58 11 3/4” Tek Screw 97 6 5/16” Star Washer 22 3 Belly Pan Clip 59 1 Controller 98 2 4” Bolt 23 1 Optic Disk 60 1 Lift Frame 99 1 Filter Wire 24 4 Isolator Screw 61 1 Left Upright 100 1 Inlet Plate Screw 25 5 Ground Screw 62 2 Warning Decal # 1 8” Black Wire, R/R 26 2 Platform Nut 63 2 Isolator Cushion # 1 6” Black Wire, R/R 27 1 Fan Grill, Back 64 2 2” Bolt # 1 4” Black Wire, F/F 28 2 Motor Tension Nut 65 2 Base Endcap # 1 4” Black Wire, M/F 29 1 Storage Latch 66 2 Wheel # 4” Blue Wire, F/F 30 1 Latch Catch 67 4 U-nut...