Pacemaster Sx-pro - Pacemasterservice.com

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,- -. . _. c~.,.~ j About This Manual I This manualcontainsall of the information you will needto know aboutyour PaceMastertreadmill. Pleaseread this manual in its entiretv before attemotin2 to use lour treadmill. For your safety and the protection of your wewill have warnings andother information throughout this manual. This treadmill information beincluded in bold print and marked byvaluable the symbols \ i ' below. Be absolutely sure to thoroughly read and understand this information. When you see the symbol t'f!i?CAUTION:be sure to understand and utilize this information. Failure to do so may result in personal injury or damage to your treadmill. When you see the symbol ~:Q:!m it appears. you will find useful suggestions related to the section in which 021193A PACEMASTERSX-PRO ! I i I I [, , t ,.' r- I., . r "'C;1;~:; .~~~' I I I f I ~ ~. ~ , , ,4 . 0 WNER S MANUAL Manufactured by: Aerobics Inc, 385 Main st. Little Falls NJ 07424 I (201) 256-9700 , I j ! -'" --'c-- --- Congratulationson the purchaseof your PaceMasterTreadmill. Not only did you buy oneof the highest quality treadmillson the market,you alsoobtainedexcellentvaluefor your dollar. Aerobics,Inc was foundedin 1968,and hasover 25 yearsexperiencein designingand building treadmills. Aerobics,Inc : is a family ownedand operatedbusinesscomprisedof physicalfitnessenthusiasts.Our goal is to provide the consumerwith outstandingquality Treadmills at affordableprices. \ , This manualcoversall threePaceMasterconfigurations; . non-elevation(X model) . handcrankelevation(H model) , . I i automatic elevation (A model) If you havea non-elevationPaceMaster,pleasedisregardthe referencesto elevation. Table of Contents About This Manual SafetyFirst InstallationRequirements --Unpackingyour Treadmill Tools for Assembly Assemblingyour PaceMaster Understandingthe PaceMasterControl Panel ExerciseandYour Treadmill Using PaceMasterfor the First Time Using the PreprogrammedCourses DesigningYour Own Courses Maintenance Troubleshooting 'lVarranty Specifications 'lVorkoutlog i L. Front Cover 1 3 3 4 4 7 10 12 13 15 16 17 18 18 Back cover ! SafetyFirst OBSERVE THE FOLLOWING PRECAIJTIONS AT ALL TIMES. Before starting any exerciseprogram, contact your personal physician and have a complete physi. cal. Only your physician can recommenda heart rate training zone that is suitable for you. . If at any time during your exerciseprogram you find the exerciseabnormally difficult, or if you encounter dizziness,feel faint, experiencechest pains, feel as though your heart may be skipping beats, or you experienceforced heavy breathing after minimum exercise,or you experienceseverepain in the legs, ankles, knees,etc. STOP exercising and consult your physician. Page1 _I - r ~ ,- Safety First continued " . If an extensioncord is required,useonly a 14gaugethreewire extensioncord no longerthan 12 .' ! feet. Do not bypassthe threewire plug with an adapter. \ ,1 . Children should not be allowed to usethe treadmill. I . Always usethe magnetic safety key with the cord attached to yourself for the duration of your workout. I . Do not allow anyoneto reach under or be near the treadmill while you are exercising. . . Never attempt to mount or dismount the tread belt while it is still moving. Never allow more than one person on the treadmill at a time. . Never leave the treadmill unattended while running. Always turn the power off when the tread mill is not in use by removing the safety magnetic key and storing it in a safe place to prevent unauthorized useof the treadmill. . . When you are finished exercising, be sure to leaveyour treadmill in a non-elevatedposition to help prevent toys or other objects from getting trapped under your treadmill. Always unplug your treadmill during a electrical storm or during prolonged periods of non-use. . Never move the treadbelt 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. . Always unplug the power cord before performing any maintenanceor adjustment procedures describedin this manual. Never drop or insert any object into any opening. . The heart rate timer is not a medical device. Various factors, including your ability to find and accurately count your pulse will affect the accuracy of the heart rate reading. It is intended as an aid in determining heart rate trends in general. . Wear only the appropriate running or walking shoeswhile exercising. We recommendthat you I i have one pair of shoesfor useonly on the treadmill to prevent you from tracking outdoor debris on to your treadmill. .. . Wear appropriate exerciseattire when using the treadmill. Do not wear looseclothing that couldbecomecaughtin the treadmill. We recommendathleticsupportclothesfor both men and women. . I Page2 r I : ,--' = --" ~_c,~c-c~ -,~~~- ,c; ", Installation Requirements . I ~ I Electrical Requirements:It is the ownersresponsibilityto be surethat the electricalrequirementsfor PaceMasterare adequate.PaceMasterrequiresstandardhouseholdcurrent(120 V AC) and a dedicated 20 amp circuit. The treadmill hasa threeprong plug, this groundingplug is necessary.Attempting to bypassit with an adapter or in any way defeating it's purpose can result in a serious shock hazard. As a safetyprecautionyou shouldunplug the treadmill during electrical stormsor if the treadmill will not be in usefor periodsgreaterthan one week. ' '/ CAUTION: If you need to usean extensioncord it must be a 14 gaugethree wire cord rated for 120VAC useand no longer than 12 feet. 15;/1. ~ . Whereto install your treadmill?: Your treadmill shouldbe installedon a flat level surfaceneara 120Volt/20Ampelectricaloutlet,preferablyno morethan5 feetfrom theoutletto eliminatetheneed for an extensioncord. You must havea minimum of 4 feet clearancebetweenthe rear of the treadmill and any wall or obstruction. c '" ~:Q!m If you are installing your treadmill on a carpeted surface, usea pad or scrap pieceof carpet in betweento avoid marking or soiling of the carpet. Deep pile carpet is not recommended. \ Unpacking Your Treadmill . I The PaceMasteris packedin four pieces: the main unit, the siderails,the stepplates,and the hardware packagewhichcontainsthismanual.Onceyouhaveremovedall of thepiecesfrom thebox,inspec- i tion of the treadmill shouldbe madeto checkfor any concealeddamagethat may haveoccurred . duringshipment. ~efore asse~blingyour treadmill, openthe hardwarepackageandverify that you havethe following Itemsaccordingto the model you havepurchased. " non-elevation manual elevation ~ automatic elevation 3/16" alIenwrench 1 1 1 1/4-20X 2" bolts 2 2 2 ; 1/4-20X I" bolts 2 2 2 1/4-20X 5" bolts 2 2 2 small black washer 4 4 4 rubberbushing 2 2 2 stepplates 2 2 2 plastic caps 2 2 2 safetymagnetickey 1 1 1 handcrankassembly 1 (packedin the treadmill box) handcrankbracket 1 1/8" alIenwrench 1 7/16" shaftcollar 1 aluminumspacer 1 #8 x 3/4" sheetmetal screws 2 thin black oval shim 1 If any partsaremissingpleasecontactyour authorizedPaceMasterdealer. r Page3 . f 1- -' ' : . - Tools Required for Assembly . 3/16" alIen wrench (supplied) . 1/8" alIen wrench (suppliedfor manualelevationmodelsonly) Assembly Instructions 1. Begin by looseningbolts "B" two completeturns each counter-clockwisewith the 3/16" alIen wrenchsupplied. 2. To preventdamageto the graphicsandmotor cover, carefully pivot the handlebarupwardwhile pressingthe legsof the handlebar outwardfrom the motor cover until the handlebar is almostvertical (be sure to leave the cardboard inserts betweenthe handle bar and motor cover while raising it and do not raise past vertical). Now align upperholes"A "with the holesin the motor cover,then usea 1/4-20x 2" alIen bolt, andone washerto securethe handlebar on each ; side(do not tighten bolts" A" yet). .g!CAUTION: ~ FIG.' Do not tighten completely any of the bolts until all bolts have beeninstalled. 3. To install the siderailsfIrst placea 1/4-20xl" alIenbolt on the long end of the 3/16" alIenwrenchandinsertthe bolt throughhole "C" in the handlebaruntil it is protrudingthroughthe hole in the other sideof the handlebar.Nowplacetherubbergrommetin thetop -, end of the handlebar and gently turn the bolt clockwise into the top end of the siderail (Do not tighten completelyyet). Use this sameprocedureto install the other siderail. l 4. To install the stepplatesusethe 1/4-20x 5" bolts, two washers,and the stepplates. Begin by placing the stepplate betweenthe lower end of the sider~l and the frame as shown. Slide the bolt with a washerthroughthe siderailand the step plate into the hole in the frame andturn the bolt clockwiseto tighten it. Now tighten the remainingsiderailand handlebar bolts securely,howeverbolts" A" in figure 1 shouldbe ~c tightenedby insertingthelongendof thealIenwrench in to bolt" A" andtightening(thismethodshould preventovertightening bolt IIA" which might distort Ii thehandlebar and/ordamagethegraphic). 1 ~ FIG. 2 FIG. 3 5. Checkthat all bolts are secure,then insert the plasticcapsinto hole "C" (fig 2) in the handlebar. , If you haveeither the non-elevationor automaticelevationmodelPaceMaster,proceedto "TestingYour Treadmill" Page4 l f ! -- '" :'-;j::~~:::: c Hand Crank Installation 1..To install the handcrankbracket"H" locatethe two #8 x 3/4 sheetmetal screws"F", one aluminum spacer"G", and the handcrankbracket"H". Install the bracketas shownin figure 4. Make surethat the aluminumspacerfits flush againstthe control panel frame andthat it doesnot over lap the control panel. 2. Removethe plastic protectivecap and the plastic sleevefrom the handcrankassembly"J". Now locate the shaftcollar "I" andthe 1./8"alIen wrenchand have themready. FIG.' 3. Gently insert the handcrankassembly"]" throughthe handcrankbracket"H". Use carenot to pushthe bushingsout of the handcrankbracket. After the end, of handcrankassembly"J" is throughthe handcrank bracket,slide the shaftcollar "I" onto the shaftand temporarilytightenit half way up the shaft. Do not insert the shaft into the motor housing yet. j ; 4. Turn the handcrankto the 6 o'clock position (handcrank pointing to the rear of the machine). Insertthe shaft. FIG. 5 through the hole in the motor housing down as far as it will go. Turn the handcrank very slightly back and fourth while applying a slight downward pressure until you feel a "click" as the ball and coupler mate. Turn the handcrank 2-3 turns to confirm that it is completely mated. If the treadmill does not begin to elevate repeat step 4. 5. Once the ball joint and coupler are fully mated, loosen the set screw in the shaft collar "I" using the 1/8" alIen wrench. Now slide the shaft collar "I" towards the handcrank bracket "H" while placing the thin black oval shim between the bottom of the handcrank bracket and the shaft collar as shown below. Slide the shaft collar against the shim and tighten the shaft collar. Once the shaft collar is tightened remove the shim. This procedure will assurethat the proper clearance (.035 in.) is obtained between the shaft collar and the handcrank bracket. Page 5 Black Handcrank Handcrank oval Shaft shim bracket collar shaft ,j ~ TestingYour Treadmill . § 9' Your treadmill is completelyadjustedandtestedat the factory. However,due to changesoccurring during shipmentit shouldbe tested. Onceyou haveassembledyour treadmill and it is locatedwhere it will be used,proceedasfollows (do not makeany adjustmentsunlessnecessary).Checkto confirm that the power saverswitch is in the Power Saver position beforetesting(see"PowerSaver"page 10). f CAUTION: When performing thesetestsDO NOT stand on the treadbelt. Stand on the step plates only. 1. After your treadmill is in placeandpluggedin to the wall outlet, attachthe garmentclip (locatedon the end of the cord oppositethe safetymagnetickey) to your clothing at waist level andinsert the magnetic key in to the recesson the control panel. You will see"150" in the speedwindow and "Lb" flashing in the distancewindow of the display. This is the currentuserweight entered,for testingthis is fine (in standardoperationyou could changethis numberto representyour weight by pressingthe UP or DOWN buttons). 2. Now setthe workout time for 3 minutesby pressingthe MIN button 3 times and setthe workout speedby pressingthe FASTER button until the speeddisplayedis 2.0 m.p.h.. 3. While standingon the stepplatespressthe START / STOP button. After a few seconddelay the treadbeltwill begin to move. ~~ If the treadbeltdoesnot move,or stopsafter a few secondsand displaysan error message, make a note of the error messageand refer to the trouble shooting section. 4. After the treadmill hasreached2.0 m.p.h.andrun for a few minutes,look at the treadbeltto makesure that it is centeredon the bed. If the treadbeltis not centered,refer to the maintenancesectionfor instructionson adjustment. 5. If you havea PaceMasterwith either handcrankor automaticelevation,the elevationshouldbe tested ~ I ' c after assembly. . l I To testhandcrankelevationmodels,begin turning the handcrankclockwise,the elevationwill appear in the distancewindow; Continueelevatingthe treadmill until you reachan elevationof 3.0 percent. Now turn your handcrankcounter-clockwiseuntil you arebackto 0.0 percentelevation(do not force the crank below 0.0 percentor you may damagethe elevationunit). . To test automaticelevationmodelsthe treadbeltmustbe moving, thereforeyou must seta few minutes g -- otworkout time, set a workout speed(use1.0 m.p.h.) , andpressstart. To checkyour current elevation,presseither the UP or DOWN buttonmomentarilyand your currentelevationwill be displayedin the distancewindow. To changeyour elevationyou may either pressandhold the UP or DOWN button (the elevationwill changein .5 percentincrements)or you may repeatedlypresseither button obtaininga .5 percentchangeper pressof the button. Bring the treadmill up to 3.0 percent incline andonceit reaches3.0 percentbring it down to 0.0 percent. CAUTION: Alwa~s!emember to leaveyour treadmill at 0.0 percent incline when finished exerclsmg. Page6 -- --, i Understanding the PaceMasterControl Panel , SX - PRO TIME 888 SPEED [~~~~~~~:=~J MNUTEaSEOONDS r-ME~"V-.. 0000 . 8 B ECAll 0 , , lEW DISTANCE 8 81 [~~~~~~~J;~ SELEO ~ (£) lEARN SLOWE J\~ 'W'E'Rj .f!~~~V ( START/ STOP) . [==~~~~~::J ..lEa 8 ~8 & ~ WE"HT El_TON 5 MIN-.. {;*A-.j°o. l -J C(X)l [X7NN P~CE M:ASTER CONTROLS Although PaceMasterhasmany advancedfeatureswhich allow the usercomplete versatility in meetingexerciseneeds,basicoperationis extremelyeasy. Basic operationinvolves settingyour TIME and SPEEDgoals,thenpressingthe START button. PaceMasterwill gradually I r accelerate to yoursetspeed,maintainthatspeeduntil thetimercountsto zero,thengraduallycometo \1 a completestop. During your exercisethe displayskeeptrack of your time remaining,speed,distance traveled,caloriesburned,and aerobicpoints earned. ; : . MAGNETIC SAFETY KEY - The magneticsafetykey with its red cord andgarmentclip is a safetyfeatureof the PaceMaster.Attach the clip to your clothing at waist level (wherea belt buckle would normally be positioned). To turn PaceMas.ter on insert the circular black key into the recesson the control panel. During exercisean emergencystopcanbe madeat any time by pulling I .. on the cord to releasethe key from its slot. This would happenautomaticallyshoulda fall occur. Using the key to stop PaceMasteris an emergencyprocedure only! Normally you shouldstop PaceMasterby pressingthe stopkey or allowing the timer countto zero. OncePaceMasterhascome to a completestopremovethe key to turn PaceMasteroff. When not in usestorethe magneticsafety key in a safeplace to preventunauthorizeduse. Always usethe magnetic safety key with the clip attached to your waist when operating the PaceMaster. . . r; r . POWER UP - Using the magneticsafetykey asdescribedabove,placethe magnetinto the slot. The control panelwill display "150 Lb" for a few secondsindicating that PaceMasteris setfor a 150 pounduser. You can changethe weight to your weight by pressingthe UP or DOWN buttonsbefore the display disappears.Onceyou changethe weight settingthe new weight will appearduring power up until it is changedagain. You can also accessthe weight settingmodewhenever the treadmill is not in motion by holding down the SELECTbutton for two seconds. MINxlO, MIN, SECxlO - Before exercise,usethesebuttonsto setthe amountof time you wish to exercise. During exercisethe TIME display will count down until zerotime is left. PaceMasterwill then slow to a completestop. During exercise(exceptwarm up or cool down periods)eachpressof the MIN button will increasethe time remainingby one minute. FASTER, SLOWER - Before exercise,usethesebuttonsto setyour exercisespeed.During exercise,thesebuttonsallow you to adjustyour speed. - . SELECT- Use this button to display speedin M.P.H. (miles per hour) or MIN/MILE (the numberof minutesit takesto completeone mile). Page7 - -' ~ . START/STOP - After the TIME and SPEEDare set,pressSTART to beginexercise. A "beep" signalsthat the tteadbeltwill begin slowly acceleratingto the selectedspeed. STOPmay be pressed at anytimeto graduallyslowdownto a completestop. Otherwisethe tteadbeltwill stop automatically when the timer countsdown to zero. A quick but safeemergencystopcan be madeat anytimeby pulling on the safetycord to releasethe magnetickey from its slot. Use this as an emergency procedure only! . PAUSE - At any time during your workout you canput your exercise"on hold" by pressingthe PAUSE button. PaceMasterwill stop,but retain all distance,calories,and aerobicpoints accumulated thus far aswell astime remainingand speed.The SPEEDwindow displays"-P-" to indicatePAUSE is active. You may then answerthe phoneor doorbell. To resumeyour workout whereyou left off pressSTART. . UP, DOWN - On all models,thesebuttonsadjustuserbody weight. SeePOWERUP for details. AutomaticElevationmodels- The UP andDOWN buttonssetthe desiredelevation(incline). Elevationis adjustablefrom 0% incline to 10%in 0.5% increments.To display the currentelevation setting,momentarilypresseither the UP or DOWN button. An "E" will appearin the DISTANCE window followed by the elevationsetting. For examplea 3.5% incline is displayedas "E 3.5". To changeelevationsettingseither repetitively pressor hold down the appropriatebutton. Before exercise,setyour ~esiredelevationvalue. PaceMasterwill not elevateto this settinguntil START is pressedto beginexercise. During exercisePaceMasterwill immediatelyseekany new elevation value setwith the UP or DOWN buttons. After exercise("End" is displayed)return PaceMasterto 0% incline by pressingthe DOWN button until the elevationmechanismstopsmoving. HandcrankElevationmodels- To display the currentelevationsetting,presseither the UP or DOWN button. To changeelevation,turn the handcrankclockwiseto go up or counterclockwiseto go down. Elevationis automaticallydisplayedwhen turning the handcrank.If elevationis crankedeither to far down or to far up, "E Lo" or "E hi" will be displayed. Reversethe crankingdirection until you reach E 0.0 (if "E Lo" wasdisplayed)or EI0.0 (if "E hi" was displayed). . CALORIES - Before exercise,you canpredict the caloriebum for your workout. Enteryour time and speedgoals(andelevationif equipped). PressCALORIES to display your predictedcalorie burn, displayedin the DISTANCE window, precededby the letter "c". For example143caloriesis displayedas "c 143". You may fine tuneyour calorie bum to a specificvalue by changingyour time, speed,(or elevation). If you begin "fine tuning" within threesecondsof pressingthe calorie button, the caloriedisplay will remainuntil "fine tuning" hasstoppedfor threeor more seconds.During exercise,pressthe CALORIE buttonto display the actualamountof caloriesburnedthusfar. The calorie display disappearsthree secondsafter the buttonis pressed. . . AEROBIC POINTS - Functionsthe sameascaloriesbut displaysAerobic Pointsprecededby the letter "P". See"Exerciseand Your Treadmill" for a descriptionof Aerobic Points. HEART RATE - The heartrate timer can be usedany time before,during, or after your workout. First find your pulseeither in your neckor at your wrist. Onceyour pulseis locatedbeginto count the beatsstartingat 3 andcount backwards.When you reachzeropressHEART RATE with your free handand startcounting up. On the tenth beat,pressHEART RATE again. Your pulseis displayedin the distancewindow precededby an "h". This featuremay be usedasoften as necessaryto checkyour pulse. " Your Pulse 3 2 1 0 1 2 3 4 5 6 7 8 9 10 =-~l! ,-::::::::wEARTI ~ Pushthe heartratebutton on thesepulses f'HE~:;-:-, L~~ ~ Page8 I ~ - . - - WARM UP/COOL DOWN - Before exercise,this button addsa 5 minute warm up programprior to your main exerciseroutine, and a 5 minute cool down programfollowing your main routine. The warm up programis designedto loosenyou up and get you readyfor the main exerciseroutine. The cool down programallows your body to gently adjustto the end of a workout insteadof abruptly stopping. Most authoritiesadvisethis methodof exercising. i " , Warm up and cool down speedsarecalculatedby the computer,basedon your main exercise I speed.The warm up programstartsat 50% of the main routine speed,and gradually,over the entire five minute period, acceleratesto 75%. The cool down programstartsat 75% of your setspeed anddeceleratesover the five minute period to 50%. t- For example: If you seta speedof 4 m.p.h.for 20 minutesand you adda Warm up/Cool down program,your total exercisetime will now be 30 minutes. Your workout beginswith a 5 minute warm up startingat 2 m.p.h. and gradually(over 5 min.) acceleratingto 3 m.p.h.. ThenPaceMaster beginsa 20 minute main routine at 4 m.p.h.. At the end of the main routine you begin a 5 minute cool down startingat 3 m.p.h. and gradually(over 5 min.) deceleratingto 2 m.p.h.. Oncethe cool down programis finished PaceMastergently stops. Before exercisethe Warmup/Cool down button glows to indicatea Warmup/Cool down will be addedonceyou pressSTART. During Warm Up the button flashesand a "u" appearsin the time window to indicateWarm up. A Cool down is indicatedby a "c", and a flashing button. At any time during warm up, the W ARM UP buttoncan be pressedto discontinuewarm up and beginyour main exercise. Similarly, during main exerciseyou canpressthe COOL DOWN button to end the exerciseand immediatelybegincool down. . RECALL, VIEW, LEARN - Thesethreebuttonsallow PaceMasterto memorizeyour favorite exerciseroutinesand automaticallyrepeatthem at any desiredtime. This eliminatesthe needto manuallyentertime, speed,andelevationsettingseachtime you exercise. It alsoeliminatesthe need to manuallychangespeedor elevationduring your workout. OncePaceMasterLEARNs a routine, you can RECALL that routine andrepeatit exactly,without having to pressa singlebutton! PaceMasteris shippedfrom the factory with an exerciseprogramalreadystoredin eachof its four memories. You can useany of thesepreprogrammedcoursesor replacethem with your own courses.For a full descriptionof the preprogrammedcoursesseethe sectioncalled "Using the PreprogrammedCourses". Stepby stepinstructionsfor programmingyour own coursescan be found in the section"DesigningYour Own Courses". . RECALL - This button is usedbeforeyour workout. After insertingthe magneticsafetykey and enteringweight, pressRECALL once,to retrievethe first of four programsstoredin PaceMaster's memory. The number"I" lights up abovethe buttonto indicateyou haverecalledprogramone. Notice that time and speedsettings(aswell aselevationsettingsif equipped)are now displayedin the properwindows. PressingRECALL a secondtime recallsprogram"2", pressinga third time recalls "3", the fourth pressrecalls "4". If RECALL is presseda fifth time all memorylights areextinguishedandPaceMasterreturnsto basicmanualoperation. To useone of the programs,RECALL it andthenpressSTART. " j Page9 - - ~ ,- . VIEW - The VIEW buttonmay be usedto examinethe completeprofile of a memorizedprogram beforeyou beginexercising. First useRECALL to accessone of the four storedprograms. The appropriatememorylight (1,2,3,or 4) shouldnow be lit. The initial settingsof time, speedand elevationarealreadybeing displayedin the appropriatewindows. The WARM UP/COOL DOWN button will alsobe lit if the storedprogramcontainswarm up andcool down periods. Now the VIEW button canbe usedto showwhat changeswill takeplaceduring e:xerciseif this programis used. PressVIEW and the following takesplace;The time display adjuststo showthe time at which the fIrst speed(or elevation)changetakesplace. The speeddisplay (or elevation display) flashesthe old setting,thenchangesto the new setting. After a five secondpausethe time display againadjuststo showwhen the next speed(or elevation)changetakesplace. The speed(or elevation)display flashesthe old setting,then changesto the new. This continuesuntil all changes in the programbeing viewedhavebeenshown,and "End" appearsalongwith the total programtime (including warm up and cool down if used)anddistance. . . LEARN - The LEARN button allows PaceMasterto memorizeyour exerciseroutine while you are doing it. Your programis storedin one of the four memoriespreviouslydescribed,replacing the old program. To useLEARN, fIrst useRECALL to selectthe memory(1,2,3,or 4) whereyour program will be stored. Next pressthe LEARN button. The letter "L", abovethe button,lights to show that you haveenteredthe learn mode. The time and speeddisplayswill havedashesin them indicating the old programhasbeenerased.Now enteryour time, speed,andelevation(if equipped)just asyou would in manualoperation. Add a warm up andcool down if desired,andpressSTART to begin exercising. Performyour exerciseexactly the way you wish it to be memorized. As you are exercising,you will notice that eachtime you changespeed(or elevation)the "L" abovethe LEARN buttonflashesfor a few secondsto confirm that the changesare beinglearned. When you have finishedexercising,in other words the time hascounteddown to zeroor you pressedSTOPto shortenyour exercise,"End" will appearin the SPEEDwindow, and the total time of your memorized routine will be shownin the TIME window. POWER SAVER - This switch is locatedon the bottomof the machine,four inchesbehindthe power cord. The switch hastwo settings,power saverandhigh speed.Use the power saverposition at all times for quiet and economicaloperation. Use the high speedsettingonly when speedsin excessof 7.5 m.p.h.will be needed.PaceMasteris shippedfrom the factory with the switch in the power saver setting. Unplug PaceMasterfrom the outlet before changing the switch position. Exercise and Your Treadmill J ~ CAUTION: Beforestarting any exerciseprogram,contactyour personalphysicianand havea completephysical. Only your physiciancan recommenda heart rate training zone that is suitable for you. The following information is provided as a general guideline and should be used as such. You must modify theseguidelines to suit your own personal fitness level. Aerobic, by definition, meansin the presenceof oxygen. Aerobic exerciserefersto a physical activity which requireslarge amountsof oxygenfor long periodsof time. Building strength,muscle tone,and burning fat are benefitsof aerobicexercise. While exercising,your muscles"requirelarge amountsof oxygen,and it is your lungs that must oxygenatethe blood that your heartwill pump to the muscles. Therefore,aerobicexerciseis not only working your muscles,but strengtheningyour cardiovascularsystemaswell. Page10 - ~ I Aerobic points measurethe effectivenessof your exerciseon your cardiovascularsystem. Dr. KennethCooperformulatedthe aerobicpoint systemto allow an individual to determinehow much their workout benefitstheir cardiovascularsystem. According to Dr. Cooper'ssystem,an adult male requires32 aerobicpoints of activity weekly to maintaina minimum cardiovascularfitnesslevel. An adult femalerequires28 aerobicpoints of activity weekly. Theseare not starting goals. Theseare goalsthat shouldgraduallybe worked up to. . How strenuous should my exercisebe? You candeterminehow strenuousto makeyour exerciseby monitoring your heartrate. Your maximum heartrate is the fastestthat your heartcan beat,andis usuallydeterminedby subtractingyour agefrom 220. For exampleif you are40 yearsold your maximumheartrate is 220 - 40 or 180beatsper minute. Exercisingwith a heartrate greaterthan75% of your maximumheartrate may be too strenuousunless you arein excellentphysicalcondition. Exercisingat a heartrate lessthan 50% of your maximumgives your heartandlungs little conditioning. Therefore,it is most beneficialto exercisewith your heartrate between50% and75% of maximum.This 50 - 75% rangeis calledyour targetheartrate zone. Upon beginningan exerciseprogram,keepyour heartrate closerto the low end of your training zone (50%). As your fitnesslevel increases,work up to the higher endof your targetzone(75%). Following at leastsix monthsof regular.exercise somepeoplechooseto exerCIseat ratesof up to 85%. It is not necessary to work that hard to maintaingood cardiovascularcondition. ~I ~ {;~ CAUTION: High blood pressure medicinescan lower your maximum heart rate and thereforelower your training zone. If this applies to you, consult your doctor. . How long should I exercise? . . . 200 ; ' r 1 190.'. H E A R T 180 170 160 150 100% 140 R A T 130 5% 120 Thereare threeequally important partsto a workout; a wann up, a main exerciseroutine, and a cool down. E 100 A wann up shouldbe 5 minutesin duration 90 startingat a lower pace,and gradually increasing,until the beginningof the main . . exerCIse routIne. 80 5% 110 0% 70 20 25 30 35 40 45 50 55 60 65 70 The main routine is the part of your workout during . AGE which you maintain your heartrate in the training zone. The goal for this segmentis 30 - 60 minutes in duration. Initially the time shouldbe lessthan 30 minutes,but asyour fitnesslevel increases,the time in the training zonecanincrease,dependingon how briskly you walk or run. You shouldgradually work up to the 30 - 60 minute goal. .. Following your main routine it is importantto slow down gradually. This allows your body to relax at a saferate. Abrupt stoppingcan causedizzinessandother non-beneficialeffects. Page11 r Ii ~:Q!:m We, at Aerobics Inc., realize the importance of a warm up and cool down. Therefore you may add an automatic 5 minute warm up and cool down to your workout by simply pressingthe warm up/cool down button on the control panel prior to beginning your workout. . How often should I exercise? Exercise3 or 4 timesper week to achieveandthenmaintainyour desiredfitnesslevel. Exercisingless than 3 or 4 timesper week,decreases the benefitsand slowsprogress.An every otherday schedule works best. . Is there a limit to the benefits of exercising? Thatdepends on thebenefitsyou areaimingto achieve.Anythingmorethan30minutesdaily of veryvigorousexercise,or 60minutesdaily of moderately vigorousexercise, resultsin little added 1 1 conditioningof your heartand lungs. If your goal is weight lossor weight control, moreexerciseburns morecalories. But like everythingelsein life, exercisecan be over done. Too much exercisecan have detrimentaleffects. Also keepin mind, effective weight control requiresadjustingyour caloric intakein additionto regularexercise. - Using PaceMasterfor the First Time Before starting any exerciseprogram, contact your personal physician and have a complete physical. Only your physician can recommenda heart rate training zone that is suitable for you. -",' .~: ., CAUTION: Before using your treadmill make surethat alldirections children,pets, and other objects are at leastthree feet away from the treadmill in all during the entire time the treadmill is in operation. 1 Standon the centerof the treadbelt. Attach the clip of the magneticsafetykey to your clothing at waist level. Insert the circular magneticinto the recesson the control panelkeyboard. ~' ,~ " ! ~ . j 11 r I 2 After the machinepowersup, the previousweight settingis displayedin the SPEEDwindow and "Lb" flashesin the DISTANCE window. Adjust this numberto representyour weight using the UP andDOWN buttons. Onceadjusted,the weight display will disappearin a few seconds,indicating that it hasbeenmemorized. Enteringweight hasno effect on PaceMaster's performance,it is only usedto more accuratelycalculatecaloriesburned. 3 Setthe desiredworkout time using the MINx10, MIN, or SECx10buttons. 4 Setthe desiredworkout speedusing the FASTER and SLOWERbuttons. For first time userswe recommenda startingspeedof 2.0 m.p.h.until comfortablewalking on PaceMaster,at which time the speedmay be increased. 5 Keepingone~~ndon thesiderail,pressSTA~T. ~fter ~ few seconddelayt.hetreadbeltwill gr~dually accelerate.inItIally keepboth handson the slderallsuntIl comfortablewalkmg on your treadmIll. Oncecomfortable,try removingyour handsto let them swing naturally,asyou would walking outdoors. Always hold on to the siderailsor handlebar with onehandwhenoperatingthe buttonsof the controlpanel. .. Page12 - - . ~ 6 Now that you are walking, speedand/orelevationmay be varied asoften asdesiredduring your workout. 7 When the timer countsdown to zero,the treadbeltgraduallyslowsto a stop. 8 STOPmay be pressedat any time during your workout to graduallystop. 9 If a problemoccurs,PaceMastercan be stoppedquickly by pulling on the red safetycord to remove the magnetickey from the control panel. The treadmill will stopmore abruptly,but still gently enoughto preventyou from beingthrown. This is an emergencyprocedure only and should not be used as the normal stopping procedure. Using The Preprogrammed Courses This sectiondescribeshow to usethe preprogrammedcoursesor any courseyou might programin the memoryof your PaceMaster. 1 Standon the centerof the treadbelt. Attach the clip of the magneticsafetykey to your clothing at waist level. Insert the circular magneticinto the recesson the control panelkeyboard. 2 Enter your weight at the flashing "Lb" prompt using the VP or DOWN buttons. 3 Pressthe RECALL buttonuntil the numberof the programyou desireis lit. 4 If you are unsureof the profile for your chosenprogram,usethe VIEW buttonto examinethe profile. A descriptionof how the view button works canbe found in the section"V nderstandingthe PaceMasterControl Panel". 'i ; 5 PressSTART to begin your workout. ! 6 During the workout the computerwill notify you of any speedor elevationchangesin the programby flashingthe currentspeedand/orelevationa few times,thendisplayingthe new speed or elevation. . At anytimeduring the workout you may increaseor decreaseyour speedor elevationto meet your own fitnesslevel, but at the next point in time when thereis a speedor elevationchange,the treadmill will go to its new values. You may chooseto overridethesenew valuesat any time. . If thereis a warm up/cooldown aspart of theprogramchosen,you may shortenthe warm up by pressingthe WARM VP buttonprior to its completion. This will advanceyou to the beginningof the main exerciseroutine. You may alsochooseto begin your cool down prior to the endof your main exerciseroutine. This is doneby pressingthe COOL DOWN button beforetime haselapsedon the main routine,this will put you at the beginningof the cool down routine. . During the main routine you may, if desired,lengthenthe workout by pressingthe MIN button,which will add 1 minute to the main routine eachtime you pressit. .. Page13 ", ! 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N UO!t1!A~IH .. ..; ..; P~~S " " "' ~..; .s 8 tIQ 0 ('I .~ '-' = = .a 8 ., = ~0.. ~.. ~0 Q) -~.~ ~ ~ ~ - =*1:.;..".. ~..;"""' U°!11!A~IH ~~s ..; " ~ :J P~S :=::::::::::::::" S .~ ('I "::, ~0= ~0 = ~a Q) ::: -E= ~ ... ... - =! .a 8 ., ~ =*I: i tIQ 0 ~ ~ ~ N"", ~~s Page 14 DesigningYour Own Courses Designingyour own workout courseallows you to tailor the workout to your specific fitnesslevel, abilities, and goals. PaceMasterhasthe ability to rememberfour of your favorite exerciseroutines. One routine can be storedin eachof the four memorypositions. Thesefour memorypositionseachcontaina factory installedprogram. Savingyour own courseinto one of thesememorypositionserasesthe i , i factory program inthat that memory position. Be certain that the properprogram memoryin(1,2,3, or 4) has been selected. Realize you will no longer be able to use the existing that memory position oncea,."ewone is memorized. Thereis a way to restorethe factory installedprogramsonly. Seethe note below. 1 Standon the centerof the treadbelt. Attach the clip of the magneticsafetykey to your clothing at waist level. Insert the circular magneticinto the recesson the control panelkeyboard. 2 Enter your weight at the flashing "Lb" prompt usingthe UP or DOWN buttons. 3 PressRECALL to selectthe memoryposition wherethe new programwill be stored. 4 Pressthe LEARN button. This will erasethe programcurrently storedin this memoryand allow you to storea new one. 5 Setthe desiredworkout time, startingspeed,warm up/cool down (if desired),and startingelevation. 6 PressSTART to begin your workout. Do your exerciseexactly asyou wish it to be memorized. 7 During the workout, speedandelevationchangescan be madeasoften asdesired. The computerwill rememberall of the changesmade. You allowed to makea maximumof 30 speedandelevation changesper course. If 30 changesareexceededthe word "FULL" is displayedfor a few secondsand any further changeswill not be memorized. 8 Whentheworkoutis ended,by eitherpressingstop,or lettingthetimeexpire,thecourseis i automaticallystoredin memory. . During your mainroutineyou may, if desired,lengthenyour workout by pressingthe MIN button, which will add 1 minute to your main routine eachtime you pressit. ~~ To restorea factory programinto a particularmemoryposition: 1 - RECALL the memoryposition (1,2,3,or 4). 2 - Pressand hold down the LEARN buttonfor 3 seconds. 3 - A beepfollowed by the settingsin the TIME and SPEEDwindowsconfirms that the factory programhasbeenrestoredto that memoryposition. . i i i Page15 .J Maintenance ~~ "Sf CAUTION: Be sure to unplug your treadmill before attempting any cleaning or maintenance. Bed and belt cleaning The treadbelton,yourPaceMasterrides on a low friction bed. Properoperationwill bejeopardizedif any water,dirt, solvents,fluids, or abrasivematerialsarepermittedto becomebetweenthe treadbeltand the bed. For this reasonextracaremust be usedin keepingthe treadbeltclean. Use a soft, dampcloth or papertowels to wipe the edgeof the belt andthe areabetweenthe belt and the sideof the machineat leastoncea week to preventdustandresidueaccumulation. CenteringYour Treadbelt ~ To improvetreadbeltlife, the treadbeltshouldremainreasonablycenteredwhile in use. To centerthe treadbelt,fIrst walk on the belt at 2.5 m.p.h.for a few minutes. Determinewhetherthe belt drifts too far to the left or right side. If adjustmentis required,stopthe treadmill and follow the stepslisted below. Never make any adjustments while the treadbelt is moving. CAUTION: The power must be turned off before making adjustments. Use a 7/16" wrenchfor the following adjustments 1 If the belt is drifting to the left, turn the lefthand adjustmentbolt "K" 1/4 turn clockwiseandthe righthandadjustmentbolt "K" 1/4 turn counterclockwise. 2 If the belt is drifting to the right, turn the righthand adjustmentbolt "K" 1/4turn clockwiseandthe lefthand adjustmentbolt "K" 1/4 turn counterclockwise. 3 Walk on the treadbeltfor 1 minute andobserve,if the belt is not yet centered,repeatthe last step. FIG.' Hesitation of the Treadbelt Hesitationof the treadbeltusuallyindicatesslippageof either the treadbelt(the belt you walk on) or the drive belt (the belt connectingthe drive roller to the motor). To determinewhich of thesebeltsis slipping, fIrSt adjustthe drive belt tensionand testto seeif the slippagestops. If the hesitationis not correctedthanthe treadbelttensionneedsadjustment. " Page16 § f} 1'1 CAUTION: The power must be turned off before making adjustments. Drive belt tension adjustment 1 Locatethe two motor tray screwsIlL" on the bottom lefthandsideof the treadmill and loosenthem one half turn eachusing 3/8" wrench. 2 Locatethe drive belt adjustmentscrewin the lower left front cornerbehindthe hole "M" in the black t ' motor housing. Insert the long end of the supplied alIen wrenchthroughthe hole into the drive belt adjustmentscrew. Turn the screw 1/2 turn clockwise. 3 Completethe adjustmentby retighteningthe two motor tray screws"L". 4 Walk on thetreadmillto determineif theslippageis FIG 7 decreasedor eliminated. 5 If no improvementis observed,the hesitationmay be causedby a loosetreadbelt- see"Treadbelt tensionadjustment"below. If improvementis noticedbut slippageis still present,repeatthe procedure and test again. If you tighten the drive belt adjustmentscrew 1 1/2 turns and thereis still hesitation (slippage)contactyour authorizedPaceMasterdealer. Tighteningthe drive belt adjustmentscrew morethan 11/2 turns canresult in bearingdamageto the motor and/ordrive roller. j Treadbelttensionadjustment j 1 Locatethe two treadbeltadjustmentscrews"K" as shown. 2 Turn both the left andright treadbeltadjustmentscrews 1/2 turn clockwise. 3 Walk on the treadmill to seeif the adjustmentyou madedecreasedthe slippage. 4 If a significantdecreasein slippagewas observed, go to step2. If you tighten the treadbelt1 1/2 turns per sideand slippageis still present,do not continue to adjustthe treadbelttension. Contactyour authorizedPaceMasterdealer. FIG. 8 i Troubleshooting Problem No power Cause unit is not pluggedin magnetickey is not in Householdcircuit breaker is off Treadmill circuit breaker Solution plug unit in insen magnetickey turn on circuit breaker resettreadmill circuit breaker hasbeentripped Display reads"ELE ERR J" (automaticelevationmodelsonly) Display readsother messagesand unit doesnot function Page17 ~- Object caughtin elevation Unplug treadmill andlook under mechanism front for foreign objectsor toys Obtain qualified serviceman Call your aut~orizeddealeror to analyzecause the factory r Limited Warranty I - AerobicsInc. warrantiesthis productto be free from defectsin materialand workmanshipundernormal useand servicefor the following periodsfrom the original dateof saleby an AuthorizedDealer. ~ . One Year - Overall machine .. Two Years- Drive motor andElevationmotor Lifetime - Structuralaluminumframe, Steelmotor mount,Handlebar,and Siderails This warranty doesnot cover the failure of this product;if it is damagedwhile in your possession,used I'" for commercial purposes, or if thefailureis causedby unreasonable use,neglect,accident,alteration, or failure to providereasonableandnecessarymaintenance. There are no expressedor implied warranties which extend beyond the warranties listed here. AerobicsInc. neitherassumesnor authorizesany personto assumefor it, any other liability in connection with this product,and underno circumstances,shall AerobicsInc. be liable for any lossor damage, direct or consequentially,arising from the useof, or inability to use,this product. The customeris responsiblefor all transportationcostson any claims madeunderthis warranty. The soleremedyaffordedto the customerunderthis warranty,shall be the repair or replacementof defective pans. This warrantyis limited to the original purchaseronly. Specifications Motor - 2.0 HP continuousduty DC @ 120V AC, 16.8Amps . SpeedRange-.7 to 11.0m.p.h. (.1 m.p.h.increments) ElevationRange(if equipped)- 0 to 10%grade(.5% increments) OperatingTemperatureRange- 50. to 100.F MaximumPermittedWeight- 300lbs ~-,;':"-'. " @Aerobic's,Inc. 1992 Page18 Workout Log i ! This pageshouldbe photocopied andusedto keepa daily recordof your workouts. By recordingyour workoutson a copy of this pageyou will be ableto keeptrack of your progressand this is alsogoodfor motivation. Date Start Miles Time 10/15 5:30 4.61 Calories Aerobic Points 560 20.6 Average Average Warm up Speed Incline Cool down 6.0 0 YES Comments Heartrate was 153 -\ :I i ! ! ! I , ~,. ~