Yowza Fitness

Transcript

※TABLE OF CONTENTS 1. PRECAUTIONS．．．．．．．．．．．．．．．．．．．．．．．．．．．．．．．． P2~P3 3. BEFORE YOU BEGIN．．．．．．．．．．．．．．．．．．．．．．．．．．．．．． P4 4. SUPPLIED COMPONENTS / SUPPLIED HARDWARE．．．．．．．．．．．．．．．． P5 5. PARTS LIST．．．．．．．．．．．．．．．．．．．．．．．．．．．．．．．． P6~P8 6. ASSEMBLY INSTRUCTIONS / UNFOLD AND FOLD．．．．．．．．．．．．．． P9~P15 7. EXPLODED DIAGRAM．．．．．．．．．．．．．．．．．．．．．．．．．．． P16~P21 9. TRANSPORT INSTRUCTIONS/ CORRECT USE ．．．．．．．．．．．．．．．． P22~P23 10. ADJUSTING THE INCLINE．．．．．．．．．．．．．．．．．．．．．．．．．．． P24 11. DECK LUBRICATION．．．．．．．．．．．．．．．．．．．．．．．．．．．．． P25 12. RUNNINGBELT ADJUSTMENT．．．．．．．．．．．．．．．．．．．．．．．．．P26 13. IMPORTANT STEPS．．．．．．．．．．．．．．．．．．．．．．．．．．．．．．P27 14. MUSCLE CHART．．．．．．．．．．．．．．．．．．．．．．．．．．．．．．． P28 15. STRETCHING ROUTINE．．．．．．．．．．．．．．．．．．．．．．．．．．．． P29 16. TROUBLESHOOTING．．．．．．．．．．．．．．．．．．．．．．．．．．．．． P30 17. WARRANTY．．．．．．．．．．．．．．．．．．．．．．．．．．．．．．． P31~P32 18. COMPUTER OPERATION．．．．．．．．．．．．．．．．．．．．．．．．． P33~P41 Yowza Technical Support 877-969-9240 Enter Serial Number: ________________________ Enter Original Sales Order # ________________________ Purchase Date: ______________ http://www.yowzafitness.com/ 3 PRECAUTIONS Precautions: WARNING: Before assembling or using the treadmill, please read the following instructions carefully. They contain important information for use and maintenance of the equipment as well as for your personal safety. Keep these instructions in a safe place for maintenance purposes or for ordering spare parts.                               Product-Scope: This product is made for home use only and tested up to a maximum body weight of 100 kilograms. Product-Performance: This treadmill is tested to the European Standard EN 957-1/6 HB. The equipment is not suitable for therapeutic training. Product-Scope: Noise compliance: This treadmill meets the requirements of the noise pollution standards. Product-Performance: The noise creation of treadmill is under 70db. Product-Maintenance: For keeping the run quality use the provided silicon spray every month or after a working time of 100 kilometers between the belt and the running surface. Product-Maintenance: Search for noisy parts: If you should notice unusual noises, like grinding, clacking etc. try to locate it and have it repaired by a professional. Make sure the treadmill is not used until after repairs have been made. Product-Feature: The speed can be changed by the computer. Use-Safety Key System: Insert the safety key in safety key base then fold up safety key to light up the screen of console and fold down safety key to turn off the screen of console. If console can not be lighted up by fold up the safety key or console can not be turned off by fold down the safety key, which will be that safety key System is malfunction. Use-Safety key : After fold up safety key as the safety key is vertical, which means the treadmill is under using, when user pull out the safety key backwards, which will fold down the safety key as the safety key is horizontal and powered off the machine. Use-Safety: The function of the emergency stop: The Safety Key functions as the emergency stop. In an emergency situation, remove the Safety Key from the console and the treadmill will come to a stop. Use-Scope: The exerciser may not be used by persons with a weight of over 100 kg. Use-Scope: This product is designed for the physical exercise by adults. Please ensure that children only use it under adult supervision Use-Environment: Ensure that those present are aware of possible hazards, e.g. movable parts during training. Use-Environment: Ensure that sufficient space is available to use the home exerciser with 2m long x 1m wide of clearance behind it and 1m of clearance for its flanks. Use-Environment: Place the home exerciser on an even, non-slippery surface. Use-Environment: Please ensure that liquids or perspiration never enter the electronic. Use-Environment: Keep the equipment indoors, away from moisture and dust. Do not put the equipment in a garage, covered patio or near water. If stored in this location you warranty will be affected. Use-Environment: The product is made for home use only. Warranty and manufacturer's liability do not extend to any product or damage to the product caused by commercial use. User-Health: Consult your physician before starting with any exercise programs to receive advice on the optimal training technique. User-Health: Incorrect/excessive training can cause health injuries. User-Health: If you feel sickness, chest pain, fits of dizziness or breathlessness during your training, stop training immediately and consult your physician. Product-Preparation: Ensure that training only starts after correct assembly, adjustment and inspection of the home exerciser. Product-Preparation: Follow the steps of the assembly instruction carefully. Product-Preparation: Only use suitable tools for assembly and ask for assistance if necessary. Product-Preparation: Only use original Reebok parts as delivered (see checklist). Product-Preparation: Tighten all adjustable parts to prevent sudden movement while training. Product-Preparation: We suggest using an equipment mat to prevent damage on the ground. Use-Instruction: Please follow the advice as per correct training technique as detailed in the instructions. Use-Instruction: Do not use the home exerciser without shoes or with loose fitting footwear. Use-Safety: Be aware of the position and proper fixation ofadjustable or moving parts while mounting or dismounting the home exerciser. 4 YOWZA LIDO TREADMILL PRECAUTIONS             Use-Safety: Allow the belt to fully stop before dismounting. Use-Safety: Pay attention: never insert any part of your body or clothes into the body of the treadmill while it is running or ready for use. Use-Safety: Attach the emergency stop cord to your clothing before starting the treadmill. The Treadmill has an emergency stop mechanism for your safety. Before starting your workout, fasten the cord of the safety key to your clothing. If the treadmill has been shut down by removing the safety key, restart it by reinserting the key. An automatic restart of the treadmill belt does not occur. An unmonitored use of the treadmill by other people can be prevented by removing the safety key and keeping it safely hidden. In case of any emergency, hold on tightly to the handrail or handle bar with both hands and leave the treadmill by means of the anti-slipping surface of the lateral platform. Activate the emergence stop mechanism (safety cut-out). Use-Safety: Please keep the safety key in a safe place and ensure that it is kept out of reach of children! Product-Power-Safety: The unit requires a power supply of 100V – 120V / 50Hz. It should be connected to a safety socket with a dedicated 10A fuse. Before powering on and using the unit confirm that the the unit is plugged into the appropriate power supply (observe markings) has been connected properly. Product-Maintenance: If the equipment is in regular use, check all its components thoroughly every 1 – 2 months. Pay particular attention to the tightness of bolts and nuts. This applies especially to the securing bolts for saddle and handlebars. Product-Maintenance: Incorrect repairs and structural modifications (e.g. removal or replacement of original parts) may endanger the safety of the user. Product-Maintenance: Damaged components may endanger your safety or reduce the lifetime of the equipment. For this reason, worn or damaged parts should be replaced immediately and the user should refrain from using the equipment until this has been done. Product-Maintenance: Only use original Reebok replacement parts. Product-Maintenance: Do not under any circumstances carry out electrical repairs or alterations yourself. Always ensure that such work is done by a properly qualified electrician/mechanic or the advise of the Technical Support team is sought firstly Product-Maintenance: Disconnect the apparatus from the mains before doing repair, maintenance or cleaning work. WARNING! Heart rate monitoring systems may be inaccurate. Over exercising may result in serious injury or death. If you feel faint stop exercising immediately. Remove the “safety key” and store it in a safe place when the treadmill is not in use. Keep the “safety key” away from children http://www.yowzafitness.com/ 5 BEFORE YOU BEGIN Open the boxes: Open the boxes of your new equipment. Inventory all parts included in the boxes, and compare them to the Supplied Components and Supplied Hardware lists on assembling manual for a full count of the parts included. If you are missing any parts or have any questions contact us directly. Gather your tools: Before you begin, make sure that you have gathered all the necessary tools you may require to assemble the unit properly. Having all of the necessary equipment at hand will save time and make the assembly quick and hassle-free. Clear your work area: Make sure that you have cleared away a large enough space to properly assemble the unit. Make sure the space is free from anything that may cause injury during assembly. After the unit is fully assembled, make sure there is a comfortable amount of free area around the unit for unobstructed operation. Invite a friend: Some of the assembly steps may require heavy lifting. It is recommended that you obtain the assistance of another person when assembling this product. User Weight Limitation: Please note that there is a weight limitation for this product. If you weigh more than 220LBS (Approx. 100 Kgs). It is not recommended that you use this product. Serious injury may occur if the user’s weight exceeds the limit shown here. This product is not intended to support users whose weight exceeds this limit. Care and maintenance: The safety level can be maintained only if it is examined for damage and wear. Replace any defective components immediately and stop all use of the equipment until repaired. Always take care when mounting the equipment. Straddle the equipment by placing your feet on the straddle rails. Dismount from the equipment only after all parts have stopped. Always check the wear and tear components like pulley, belts, etc.…To prevent injury. There is an emergency stop, in the form of a SAFETY KEY, to prevent injury; you can stop the treadmill immediately by actuating the emergency stop for emergency dismount. 6 YOWZA LIDO TREADMILL SUPPLIED COMPONENTS This list identifies the major components you will use to assemble this product. No. Description Qty. 105 Safety Key 1 274 IWM Scale 1 A Power Cord 1 B Silicone bottle 1 C 5mm Allen Wrench 1 . http://www.yowzafitness.com/ PARTS LIST Item No. Description Qty. Part No. 101 Console housing -rear 1 LIDO-101 102 computer 1 103 104 Safety Key base Safety Key base fix bracket 1 1 LIDO-102 LIDO-103 105 Safety Key 1 107 Console housing decorate cover- upper 106 Console housing holder 4 LIDO-106 108 Console housing -lower 1 LIDO-108 112 Computer display overlay 1 LIDO-112 113 Computer Button overlay 1 LIDO-113 201 Fold up grip 1 LIDO-201 202 Upright -left 1 LIDO-202 203 Upright -right 1 LIDO-203 204 Console housing support tube 1 LIDO-204 205 Hand pulse sensor 2 LIDO-205 206 Handlebar cover decorate cover-front 2 LIDO-206 207 Handlebar cover right -inner 1 LIDO-207 208 Handlebar cover right -outside 1 LIDO-208 209 Handelbar cover left -inner 1 LIDO-209 210 Handlebar cover left -outside 1 LIDO-210 211 Side handlebar 2 LIDO-211 212 Folding system connectible plate 1 LIDO-212 213 214 215 216 217 218 219 Stationary pin OD12X32 ø2X3-ø15X16 Spring Fold up grip connect rod ∮1.8X14X49X10 Spring Upright lock pin Fold up grip connector Fold up grip connecting bushing 2 2 2 2 2 2 2 LIDO-213 LIDO-214 LIDO-215 LIDO-216 LIDO-217 LIDO-218 LIDO-219 220 OD6X12-9X3 Plastic insert 4 LIDO-220 230 Handlebar cover decorate cover-front 2 LIDO-230 231 Handlebar Foam grip 2 LIDO-231 232 Upright Sleeve ID25XOD31XOD35X13 4 LIDO-232 274 IWM Scale 1 LIDO-274 302 Transformer 1 LIDO-302 303 Control board 1 LIDO-303 304 Main Frame 1 LIDO-304 305 Rear transport wheel bracket 1 LIDO-305 306 Rear transport axle cap 2 LIDO-306 307 Transportation wheel ID16XOD63.5X24 4 LIDO-307 308 Square foot 60X40X19 2 LIDO-308 309 M8X30 bump bolt 2 LIDO-309 LIDO-104 LIDO-105 LIDO-107 7 8 YOWZA LIDO TREADMILL PARTS LIST Item No. Description 310 311 312 313 314 315 401 402 404 405 406 407 408 409 410 411 412 413 414 415 416 417 418 419 421 422 423 424 425 427 428 429 431 432 501 502 503 504 505 506 507 508 509 510 601 610 Rear roller tube Front roller tube Main frame supporting foot assembly-left Motor holder bracket end cap Main frame supporting foot assembly-Right Wire clip OD7X10X24 Motor Cover-upper Motor hood decorate cover-upper Motor Cover-Front Motor Cover-Bottom Upright lower cover-right Upright lower cover-left Motor hood side cover -right Motor hood side cover -left Transport wheel bracket connecting bushing Power switch board Power Switch-16A Electric protector 230V-10A Electric outlet Stationary pin OD8X17 Fold up foot Connecting plate Transport wheel bracket connecting tube Transport wheel bracket Motor Motor holder Driving belt PU Cushion 8X26X11 Spring ∮1.2X10.7X61X33 washer 21X13X0.7 side rail front decroate cover -Left side rail front decroate cover -Right Fold up foot cover -Left Fold up foot cover -Right Running belt Side rail Side rail decorate strip Side rail end cap-right EVA Foam for main frame Rear end cap - right Rear end cap - left Running deck Side rail guider Belt cover- bottom Grounding cable 2 pin Safety key cable Qty. 1 1 1 4 1 4 1 1 1 1 1 1 1 1 2 1 1 1 1 2 2 2 2 1 1 1 1 1 2 1 1 1 1 1 1 2 2 1 6 1 1 1 8 1 1 1 Part No. LIDO-310 LIDO-311 LIDO-312 LIDO-313 LIDO-314 LIDO-315 LIDO-401 LIDO-402 LIDO-404 LIDO-405 LIDO-406 LIDO-407 LIDO-408 LIDO-409 LIDO-410 LIDO-411 LIDO-412 LIDO-413 LIDO-414 LIDO-415 LIDO-416 LIDO-417 LIDO-418 LIDO-419 LIDO-421 LIDO-422 LIDO-423 LIDO-424 LIDO-425 LIDO-427 LIDO-428 LIDO-429 LIDO-431 LIDO-432 LIDO-501 LIDO-502 LIDO-503 LIDO-504 LIDO-505 LIDO-506 LIDO-507 LIDO-508 LIDO-509 LIDO-510 LIDO-601 LIDO-610 http://www.yowzafitness.com/ PARTS LIST Item No. 620 630 LIST 801 802 803 804 805 806 807 808 809 810 811 812 813 814 815 816 817 818 819 820 821 822 823 824 825 826 827 828 829 830 831 832 833 834 835 836 837 839 840 841 847 848 849 850 A B Description Hand Pulse Sensor wire Seven pin cable M4X12 Screw M4X15 Screw M4X19 Screw M4X12 Screw M8X48 Bolt M8X12 Screw M8X45 Allen Bolt M5X14 Screw M5X14 Screw/washer Round Head Screw M5X14 M10X53 Screw M3X8 Screw M5X10 Screw M8X30 Screw M6X55 Allen Bolt M6X65 Allen Bolt M8X20 Allen Bolt Outside hex head screw M10X80 Head hex screw M12X25 M5 Thin Nut M8 Nut M10 Nut 6.2X13X1.2 Washer 6.4X18X1.5 Washer 8X17X1.5 Washer 8.5X16.5X1.5 Washer 10.5X20X1.5 Washer 9X35X8 Curved Washer M10 C-clip 12X25X3 Washer 8X14X2 Washer OD8XM8X78X25 Bolt M5X24 Screw M8 Thin Nut M4X6 Screw M4X15 Allen head M3X14 Screw washer 21X13X0.7 M6X10 screw Owner manual “C” clip - M15 Cup head hex screw M6X12 “C” clip – M25 Washer 16X26X2 Power cord Silicone oil bottle Qty. Part No. 2 1 53 24 16 3 1 2 4 4 4 10 2 2 2 8 1 1 4 1 2 10 3 1 3 2 6 8 1 2 10 2 2 1 2 2 6 7 4 2 4 1 2 2 4 2 1 1 LIDO-620 LIDO-630 LIDO-801 LIDO-802 LIDO-803 LIDO-804 LIDO-805 LIDO-806 LIDO-807 LIDO-808 LIDO-809 LIDO-810 LIDO-811 LIDO-812 LIDO-813 LIDO-814 LIDO-815 LIDO-816 LIDO-817 LIDO-818 LIDO-819 LIDO-820 LIDO-821 LIDO-822 LIDO-823 LIDO-824 LIDO-825 LIDO-826 LIDO-827 LIDO-828 LIDO-829 LIDO-830 LIDO-831 LIDO-832 LIDO-833 LIDO-834 LIDO-835 LIDO-836 LIDO-837 LIDO-839 LIDO-840 LIDO-841 LIDO-847 LIDO-848 LIDO-849 LIDO-850 LIDO-A LIDO-B 9 10 YOWZA LIDO TREADMILL ASSEMBLY (A) Remove your treadmill from the carton and place it on the floor in an open area. (B) Remove the treadmill and all the components and hardware from the box. (C) Check the quantities of all components and hardware with the component and hardware lists on pages 5. (D) After verifying inventory if there are any missing parts please contact Yowza fitness at 877-969-9240. . http://www.yowzafitness.com/ UNFOLD 1. 2. "CLICK" 11 12 YOWZA LIDO TREADMILL UNFOLD 3. 2 1 4. http://www.yowzafitness.com/ FOLD 1. 2. 1 2 13 14 YOWZA LIDO TREADMILL FOLD 3. 4. http://www.yowzafitness.com/ FOLD 5. 6. . . . . 15 16 YOWZA LIDO TREADMILL IWM WEIGHT IWM WEIGHT SCALE SET UP Max. 3m http://www.yowzafitness.com/ EXPLODED DIAGRAM 17 18 YOWZA LIDO TREADMILL EXPLODED DIAGRAM 205 836 210 836 220 230 209 211 231 808 219 846 204 836 820 827 218 214 833 824 841 201 810 810 213 808 820 219 202 833 218 213 820 211 230 846 231 215 849 214 820 232 849 205 827 220 824 836 216 203 827 836 217 207 208 849 232 849 http://www.yowzafitness.com/ EXPLODED DIAGRAM 838 838 801 402 428 401 801 404 801 801 429 840 416 417 840 431 802 813 826 425 415 418 317 416 427 813 432 410 840 829 410 847 801 840 850 307 839 417 415 826 802 425 839 419 418 412 413 810 307 812 411 847 317 850 414 804 801 409 811 407 820 810 801 801 405 801 828 821 424 832 806 826 831 818 421 422 822 827 423 406 801 408 19 20 YOWZA LIDO TREADMILL EXPLODED DIAGRAM 816 823 311 315 843 303 802 309 504 302 802 316 802 802 844 315 834 820 826 821 315 310 315 802 821 826 309 308 834 809 823 802 815 308 315 809 304 306 830 819 830 317 848 307 306 305 307 848 317 510 801 http://www.yowzafitness.com/ EXPLODED DIAGRAM 502 503 502 507 501 810 503 506 505 810 814 803 509 814 509 508 5 05 21 22 YOWZA LIDO TREADMILL WIRE DIAGRAM http://www.yowzafitness.com/ TRANSPORT 23 24 YOWZA LIDO TREADMILL CORRECT USE Correct biomechanical position: Please refer to left picture. Running straight on the treadmill is made easier by focusing on a fixed object in front of you in the room. Run as if you wanted to approach the object. Always keep a distance which you can reach the front hand bar. Major exercise type: This equipment focuses on your lower body, and it can train your thigh and shank muscles Important: Incorrect/excessive training can cause health injuries. http://www.yowzafitness.com/ ATTENTION Adjusting the incline The treadmill has two levelsofinclination: The level can be changed by adjusting the inclination leg. Use the handle (A) to lift the treadmill with one hand and adjust the inclination leg with the other hand as shown in the drawing (B). A B 25 26 YOWZA LIDO TREADMILL Deck Lubrication Deck Lubrication The walking belt has been pre-lubricated at the factory. However, it is recommended that the walking board be checked periodically for lubrication to ensure optimal treadmill performance. Please ensure the lubrication of the running belt is checked every 4-6 weeks after the initial 100 miles/kilometers of use. Every 30 days or 30 hours of operation lift the sides of the walking belt and feel the top surface of the walking board as far as you can reach. If you feel signs of silicone, no further lubrication is required. If it feels dry to the touch, follow the instructions below. Please use a non-petroleum based silicone. To apply lubricant to the walking belt: 1. Position the walking belt so that the seam is located on top and in center of the walking board. 2. Insert the spray nozzle into the spray head of the lubricant can if a nozzle is required. 3. While lifting the side of the walking belt, position the spray nozzle between the walking belt and the board approximately 6" from the front of the treadmill. Apply the silicone spray to the walking board, moving from the front of the treadmill to the rear. Repeat this on the other side of the belt. Spray approximately 4 seconds on each side. 4. Allow the silicone to "set" for 1 minute before using the treadmill. http://www.yowzafitness.com/ 27 Runningbelt Adjustment Running belt adjustment This information forms part of the self maintenance and must be carried out periodically by the user* Proper maintenance is very important to ensure your treadmill is always in top working condition. Improper maintenance could cause damage or shorten the life of your treadmill and exceed the LIMITED WARRANTY coverage. IMPORTANT: Never use abrasives or solvents to clean the treadmill. To prevent damage to the computer, keep liquids away and keep it out of direct sunlight. Inspect and tighten all parts of the treadmill regularly. Replace any worn parts immediately. Belt Adjustment The running belt has been adjusted properly by the factory. However transportation, uneven flooring or other unpredicted reasons could cause the belt to shift off centre resulting in the belt rubbing with the plastic side rail or end caps and possibly causing damage. To adjust the belt back to its proper position please follow the directions below: If the belt has only moved by 1-2mm this will not affect the operation of your treadmill 1. If your belt tends to walk to the right, simply adjust the left belt tension bolt by turning it 1/4 turn counter clockwise. Follow with a test. 2.If your belt tends to walk to the left, rotate the left tension bolt clockwise 1/4 turn at a time, and follow with a test. If the belt continues to walk to the left, simply adjust the right tension bolt counter clockwise. 3. If your belt appears to be loose, simply tighten both bolts evenly 1/4turn. If it appears tight, simply loosen both bolts evenly 1/4 turn. WARNING! There are two white line with 8mm width on the two side of the running belt but still have gaps away from both side rails, if any side of white line have been totally covered by side rail, it means the running belt is not in the middle, which may cause running belt rubbing side rail. Therefore, if the running belt is not in the middle then the running belt should be adjusted to proper position to keep the same gaps between side rails and running belt. For running belt adjusting, the running belt must be adjusted under the running belt is running within 8-10 km/h speed and to clockwise fasten the right side of rear roller by hex key or to anticlockwise loose the left side of rear roller by hex key when white line of right side has been totally covered by right side rail till this white line totally exposed. On the other hand, clockwise fasten the left side of rear roller by hex key or to anticlockwise loose the right side of rear roller by hex key when white line of left side has been totally covered by left side rail till this white line totally exposed Do not over tighten rollers! This will cause premature roller bearing failure! 28 YOWZA LIDO TREADMILL IMPORTANT STEPS Warning: Before using this product, please consult your personal physician for a complete physical examination. Frequent and strenuous exercise should be approved by your doctor first. If any discomfort should result from your use of this product, stop exercising and consult your doctor. Proper usage of this product is essential. Please read your manual carefully before exercising. Please keep all children away from the equipment during use and when equipment is unattended. Always wear appropriate clothing, including athletic shoes, when exercising. Do not wear loose clothing that could become caught during exercising. Make sure that all bolts and nuts are tightened when equipment is in use. Periodic maintenance is required on all exercise equipment to keep it in good condition. Before beginning: 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 gradually, a few minutes per week. 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. And the better your aerobic fitness, the harder you will have to work to stay in your target zone. But remember these essentials:  Contact your physician before starting a workout or training program. 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.  Supplement your program with some type of aerobic exercise such as walking, jogging, swimming, dancing and/or bicycling. Monitor your pulse frequently. If you do not have an electronic heart rate monitor, have your physician show you the proper way to manually check your pulse by using your wrist or neck. Establish your target heart rate based on your age and condition.  Drink plenty of fluids during the course of your routine. You must replace the water content lost from excessive exercising to avoid dehydration. Avoid drinking large amounts of cold liquids. Fluids should be at room temperature when consumed. http://www.yowzafitness.com/ 29 MUSCLE CHART Targeted muscle groups: The exercise routine that is performed on this product will develop primarily lower body muscle groups. These muscle groups are shown in gray color on the chart below. MUSCLE GROUPS A Shoulder muscles B Pectoral muscles C Bicep muscle D Abdominal muscles E Forearm muscles F Quadricep muscles Calf muscles G Trapezius muscles H Tricep muscles I Back muscles J Gluteal muscles K Hamstring muscles L 30 YOWZA LIDO TREADMILL STRETCHING ROUTINE Warm up and cool down: A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week. Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm-up and cool-down exercises on the following pages: Toe Touch: Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts. Shoulder Lift: Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one count as you lower your right shoulder. Inner Thigh Stretch: Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees towards the floor. Hold for 15 counts. Hamstring Stretch: Sit with your right leg extended. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended. Side Stretch: Open your arms to the side and continue lifting them until they are over your head. Reach your right arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right side. Repeat this action with your left arm. Calf-Achilles Stretch: Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward the wall. Hold, and then repeat on the other side for 15 counts. Head Roll: Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next, rotate your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to the left for one count, and finally, drop your head to your chest for one count. http://www.yowzafitness.com/ 31 TROUBLESHOOTING NOTE: Do not touch any internal electric wires without consulting the manufacturer. Treadmill will not start: Symptom Treadmill will not power up Resolution Check the following:  Make sure the power cord is plugged into a surge protector, the surge protector is plugged into a properly grounded outlet and the surge protector is turned on (refer to the Power Requirements section in this manual).  Equipment circuit breaker is in the reset position  Equipment power switch is in the on position  Safety key is properly inserted into the computer console  Wall outlet is properly functioning with correct voltage (Have an electrician check for inadequate voltage at the outlet refer to the Power Requirements section in this manual)  House circuit breaker is reset and is the proper size. (refer to the Power Requirements section in this manual)  Treadmill stops operation during use Treadmill will not incline(Power fold models only) Treadmill will not unfold Treadmill running belt moves slower than speed displayed on computer Treadmill running belt moves slower than speed displayed on computer Running belt is not centered Running belt is slipping or hesitating while in use Treadmill running belt moves slower than speed displayed on computer Safety key is properly inserted into the computer console  Equipment circuit breaker is in the reset position  House circuit breaker is reset, meets proper requirements and if worn replaced by an electrician. (refer to the Power Requirements section in this manual)  Program time has expired  Check for proper positioning of spring knob for folding(See procedure in owners manual) Power Fold only  Check for proper positioning of spring knob for folding(See procedure in owners manual) Manual Fold only  Folding locking lever is depressed  Metric/English conversion (See owners manual for Metric/English conversion process)  Metric/English conversion (See owners manual for Metric/English conversion process)  Treadmill is properly leveled(See procedure in owners manual)  Center running belt (See Centering procedure in owners manual)  Tension running belt (See process in owners manual)  Metric/English conversion (See owners manual for Metric/English conversion process)  Running belt is not centered Running belt is slipping or hesitating while in use Treadmill is properly leveled(See procedure in owners manual)  Center running belt (See Centering procedure in owners manual)  Tension running belt (See process in owners manual) 32 YOWZA LIDO TREADMILL WARRANTY NOTE: Save this document for your records. This warranty include all YOWZA “LIDO” Products TO OBTAIN SERVICE: CALL 877-969-9240 OR EMAIL [email protected] to report a service issue or manufacturers defect. At the sole discretion of YOWZA FITNESS, Yowza will provide one of the following methods to resolve the service claim: a) dispatching of an authorized independent service technician to repair the product in the home, b) reimburse the customer at a rate of $75.00 per service issue. Service issue is defined as an approved service claim. Limit of one $75.00 payment will be made on each service claim. All repairs must be authorized by YOWZA FITNESS prior to performance of work. Claims on unauthorized repairs may be denied. Many oversights, which are not covered under this Agreement, can be due to simple circumstances such as the Covered Product not being switched on, being unplugged, or a fuse blown at the junction box. WHO IS COVERED: THIS LIMITED WARRANTY IS OFFERED ONLY TO BUYER(s) WHO PURCHASED THE PRODUCT FROM YOWZA OR ONE OF OUR AUTHORIZED DEALER’S IN THAT AUTHORIZED TERRITORY. THIS LIMITED WARRANTY IS NOT OFFERED TO BUYER(S) WHO PURCHASED THE PRODUCT FROM ANY OTHER SOURCE, The terms “you” and “your” are used in this Limited Warranty to refer to the original buyer who purchased the product form YOWZA or one of our authorized dealers in that dealer’s authorized territory, and any person receiving the product in an unused condition as a gift from such original buyer. The terms “we“, “us” and “YOWZA” are used in this Limited Warranty to refer to YOWZA International, Inc. WHAT IS COVERED: This Limited Warranty covers all products that are sold under the YOWZA “LIDO” name to buyers who purchased the product from YOWZA or one of our authorized dealers in that dealer’s authorized territory and used in United States and Canada. Except as otherwise stated in this Limited Warranty, we will repair or correct any product or part defect occurring during the stated WARRANTY PERIOD which we determine is related to materials or workmanship and is not due to normal wear and tear. WHAT IS NOT COVERED: THIS LIMITED WARRANTY DOES NOT COVER PRODUCTS PURCHASED FROM ANY SOURCE THAN YOWZA OR ONE OF OUR AUTHORIZED IN THAT DEALER’S AUTHORIZED TERRITORY. PRODUCTS SOLD, MOVED OR USED OUTSIDE THE BORDERS OF THE CONTINENTAL UNITED STATES AND CANADA ARE SUBJECT TO THE TERMS PROVIDED BY THE LOCAL DISTRIBUTOR AND ARE NOT COVERED BY THIS LIMITED WARRANTY. Product requires normal maintenance including, but not limited to, regular inspection and wear component replacement. We do not warrant damage caused by the lack of normal maintenance repairs such as those detailed within the Owner’s Manual. We do not warrant any causes beyond our control. Corrosion, oxidation or deterioration caused by product location, exposure or environment, or conditions caused by unsuitable finishes, cleaners, or lubricants are not covered. Damage or breakage caused by unauthorized service, installation, alteration, modification, assembly or disassembly, negligence, or conditions of use which are unintended for the product are not warranted. This Limited Warranty does not cover cosmetic or surface corrosion resulting from chips or scratches in the paint. Extra expenses including, but not limited to, loss of machine use and inconvenience are not covered. Due to varying conditions under which the product is used, we offer no warranties, express or implied, as to the length of service. We do not warrant products that have not been paid for, or in the event that we have offered a payment plan, products purchased by buyers who are in arrears on a payment plan. THIS LIMITED WARRANTY DOES NOT COVER UNINTENDED USE. See “INTENDED USE” below. INTENDED USE: This Limited Warranty covers only defects that arise in the ordinary, intended use of the product. Products sold under the YOWZA “LIDO” name are intended for residential use. WARRANTY PERIOD: The warranty period begins on the date on the product was delivered to the original buyer. The warranty period for lifetime frame, and two years on all other parts. The labor portion of the warranty is one years from the date of delivery. WHO WILL PAY LABOR AND TRANSPORTATION COSES: If we determine, during the first year of the warranty period, that the product or any covered part must be shipped to the manufacturing facility for repair or service, all warranty repairs, including transportation costs and labor, will be made at NO CHARGE to you; thereafter, you will be responsible for all costs of repair and service, including labor and transportation costs. WHAT YOU MUST DO TO OBTAIN WARRANTY COVERAGE DO TO OBTAIN WARRANTY COVERAGE: Retain proof of purchase. All warranty repairs and corrections require proof of purchase. To obtain coverage, please contact YOWZA Technical Support (877-969-9240) within seven (7) days after discovery of the defect and follow the directions provided to you by your YOWZA Service Representative. MODIFICATIONS TO WARRANTY ARE NOT AUTHORIZED: No one is authorized to modify, change, transfer or extend in any way the terms of this Limited Warranty. THINGS TO KNOW ABOUT OBTAINING PRODUCT ACCESSORIES, PARTS AND REPAIR SERVICE: To secure repair service under this warranty. http://www.yowzafitness.com/ 33 WARRANTY DISCLAIMER OF WARRANTIES AND LIMITATION OF REMEDIES: It is impossible to eliminate all risks inherently associated with use of the product. Personal injury or other unintended consequences may result because of factors beyond our control. WE MAKE NO OTHER WARRANTIES OF ANY KIND. EXPRESS OR IMPLIED, OTHER THAN THOSE EXPRESSLY SET FORTH WITHIN THIS DOCUMENT. ALL WARRANTIES OTHER THAN THE WARRANTIES EXPRESSLY PROVIDED HEREIN ARE SPECIFICALLY EXCLUDED. IN THE CASE OF NON-CONSUMER BUYERS, ALL IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE ARE HEREBY DISCLAIMED. IN THE CASE OF A CONSUMER BUYER, THE DURATION OF ALL IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE IS LIMITED TO THE DURATION OF THE EXPRESS WARRANTIES PROVIDED WITHIN THIS DOCUMENT. WE WILL NOT BE LIABLE FOR ANY DIRECT OR INDIRECT, CONSEQUENTIAL OR INCIDENTAL DAMAGES, LOSSES OR EXPENSES, INCLUDING BUT NOT LIMITED TO COMMERCIAL LOSSES, BUSINESS INTERRUPTION, OR DAMAGE TO PROPERTY OTHER THAN THE PRODUCT OR PRODUCTS TO WHICH THIS LIMITED WARRANTY APPLIES. EFFECT OF STATE LAWS: Some States do not allow limitations on how long an implied warranty lasts, so the above limitation may not apply to you. Some States do not allow the exclusion or limitation of incidental or consequential damages, so the above limitation or exclusion may not apply to you. This warranty gives you specific legal rights, and you may also have other rights which vary from State to State. If there is a section in there Bout disputes it should read that all disputes must be litigated in Collier county Florida. ALTERNATIVE DISPUTE RESOLUTION FOR NON-CONSUMER BUYERS: WE RESERVE THE RIGHT TO MANDATE ALTERNATIVE DISPUTE RESOLUTION TO SETTLE ANY OR ALL CLAIMS RESULTING FROM THIS SALES TRANSACTION. ALTERNATIVE DISPUTE RESOLUTION PROCEEDINGS WILL BE CONSUCTED IN THE STATE OF FLORIDA ACCORDING TO THE COMMERCIAL RULES OF THE AMERICAN ARBITRATION ASSOCIATION. 34 YOWZA LIDO TREADMILL COMPUTER OPERATION SPEED (A) The speed display range. DISTANCE (B) The DISTANCE display range is from 0.0 to 99.9 km; PROGRAM (C) The range of the PROGRAM from 1 to 6 TIME (D) The TIME display range is from 0:00 to 99:00. The initial TIME is “32:00” USER (E) Press the UP/DOWN button to select the USER CODE from U1 to U7 SEX (F) Press the UP/DOWN button to select your sex. AGE (G) The AGE display range is from 10 to 70 HEIGHT (H) The range of the Speed is from 50 to 220CM /1’08”-7’03” RECOMMEND WEIGHT (I) The computer will display one recommend weight automatically base on user input information. CALORIES(J) The calories display range is from 0 to 999. PULSE(K) THE pulse display 0-199 BPM http://www.yowzafitness.com/ COMPUTER OPERATION BUTTONS AND FUNCTIONS START button Press the button to start the computer or start the program. The initial speed of 0.8 km/h / 0.5 mph STOP / ENTER button Press to confirm a program and preset function values under setting mode. Press to quit preset program and function values after completing a single program. Setting procedure: returns to beginning of setting mode before pressing the START key. Press to stop exercise during workout time. SPEED Up button Press the button to increase the speed or set the program. SPEED Down button Press the button to decrease the speed or set the program. IWM TEST button Press the button to start the IWM Test set up. 35 36 YOWZA LIDO TREADMILL COMPUTER OPERATION POWER ON After connecting the power cord, please insert and flip up the “Safety Key” then following to turn on the Power Switch. The LCD screen will light up. SAFETY KEY The safety key must be inserted into the slot and press to turn up in order to operate the treadmill. Always insert the safety key and attach the clip to your clothing at your waist before beginning your workout. If you should encounter problems and need to stop the motor quickly, simply pull the cord to disengage the safety key from the console. To continue operation turn the power switch to off, turn the safety key to “on” position then turn the switch on again. **Please do not operate the safety key as power switch of treadmill. Please must power off the treadmill by turning power switch off after you finish workout. Please always set the safety key in “on” position then switch on the treadmill by power switch. SLEEP MODE When the power is ON the computer will automatically enter POWER OFF MODE if it is left idle for 5 minutes, press any button to return to the power on status when the computer is in the POWER OFF MODE. QUICK START Press the START after power on the treadmill to enter Quick Start workout mode, when in QUICK START MODE, the treadmill will start at 0.8km/h or 0.5 mph speed. The workout Time, Distance and approximate Calories figure will count up from 0. The running speed will also display on screen. The user can press FAST/SLOW button to adjust running speed. Press the STOP button to pause the program, and START to restart, or press STOP again to return to POWER ON MODE. CONVERSION CONSOLE DISPLAY IN Metric(KM) OR English(ML) Switch the power on, press and hold START button and hold them, then pull up the safety key, console will display “KM” or “ML”, use START button to select between “KM” and “ML”, then press STOP/ENTER to confirm and return power on status. COMPUTER OPERATION Power on –When press ENTER/STOP button and set the program http://www.yowzafitness.com/ COMPUTER OPERATION Program PROGRAM 1 – TIME 1. Select the desired program by pressing the FAST/SLOW button. 2. Press STOP / ENTER to confirm the program. 3. Adjust your desired time by pressing the FAST/SLOW button., press STOP/ENTER to confirm 4. Press START to begin your exercise. TIME: Press FAST/SLOW keys to preset time target value and press START. The time will count down from preset target value when starting exercise. While time counts down, the speed goes down to 0 (zero) by 0.5 km per second (when the preset target is reached). DISTANCE: Accumulates and displays workout distance from start of exercise. CALORIES: Accumulates and displays calories consumed during workout time. SPEED: Displays current speed. To pause the program while exercising, press the STOP/ENTER button. To resume exercising, press the “START” button. To stop the program press the STOP/ENTER button twice. PROGRAM 2 – DISTANCE 1. Select the desired program by pressing the FAST/SLOW button. 2. Press STOP / ENTER to confirm the program. 3. Adjust your desired distance by pressing FAST/SLOW and confirm with STOP/ENTER 4. Press START to begin your exercise. DISTANCE: Press SPEED FAST/SLOW to preset the distance target values and press START. The distance will count down from preset target value. While distance counts down to 0 (zero), speed goes down to 0 (zero) by 0.5 km/h per second (when the preset target is reached). TIME: Accumulates and displays workout time from start of exercise. CALORIES: Accumulates and displays calories consumed during workout time. SPEED: Displays current speed. To pause the program while exercising, press the STOP/ENTER button. To resume exercising, press the “START” button. To stop the program press the STOP/ENTER button twice. 37 38 YOWZA LIDO TREADMILL COMPUTER OPERATION PROGRAM 3 – CALORIES 1. Select the desired program by pressing the FAST/SLOW button. 2. Press STOP / ENTER to confirm the program. 3. Adjust your desired calories by pressing the FAST/SLOW button, press STOP/ENTER to confirm. 4. Press START to begin your exercise. CALORIES: Press SPEED FAST/SLOW keys to preset calories target value and press START. Calories will count down from preset target value. While the distance counts down to 0 (zero), the speed goes down to 0 (zero) by 0.5 km per second (when the preset target is reached). TIME: Accumulates and displays workout time from start of exercise. DISTANCE: Accumulates and displays workout distance from start of exercise. SPEED: Displays current speed. To pause the program while exercising, press the STOP/ENTER button. To resume exercising, press the “START” button. To stop the program press the STOP/ENTER button twice. PROGRAM 4– 20 MINUTES PRESET SPEED 1. Select the desired program by pressing the FAST/SLOW button. 2. Press STOP / ENTER to confirm the program. 3. Press START to begin your exercise. TIME: Accumulates and displays workout time from start of exercise. DISTANCE: Accumulates and displays workout distance from start of exercise. PULSE: Detects and displays current heart rate. CALORIES: Accumulates and displays calories consumed during workout time. SPEED: Displays current speed for desired speed or will run at appointed speed 20-17 17-14 14-11 11-8 8-5 5-0 KM/H 8.0 9.0 10.0 11.0 12.0 12.0 ML/H 5.0 5.6 6.3 6.9 7.5 8.0 TIME SPEED To pause the program while exercising, press the STOP/ENTER button. To resume exercising, press the “START” button. To stop the program press the STOP/ENTER button twice. http://www.yowzafitness.com/ 39 COMPUTER OPERATION PROGRAM 5– 40 MINUTES PRESET SPEED 1. Select the desired program by pressing the FAST/SLOW button. 2. Press STOP / ENTER to confirm the program. 3. Press START to begin your exercise. TIME: DISTANCE: PULSE: CALORIES: SPEED: Accumulates and displays workout time from start of exercise. Accumulates and displays workout distance from start of exercise. Detects and displays current heart rate. Accumulates and displays calories consumed during workout time. Displays current speed for desired speed or will run at appointed speed 40-37 37-34 34-31 31-28 28-16 16-1 1-0 KM/H 4.0 5.0 6.0 7.0 8.0 9.0 10.0 ML/H 2.5 3.1 3.8 4.4 5.0 5.6 6.3 TIME SPEED To pause the program while exercising, press the STOP/ENTER button. To resume exercising, press the “START” button. To stop the program press the STOP/ENTER button twice. PROGRAM 6– 60 MINUTES PRESET SPEED 4. Select the desired program by pressing the FAST/SLOW button. 5. Press STOP / ENTER to confirm the program. 6. Press START to begin your exercise. TIME: DISTANCE: PULSE: CALORIES: SPEED: Accumulates and displays workout time from start of exercise. Accumulates and displays workout distance from start of exercise. Detects and displays current heart rate. Accumulates and displays calories consumed during workout time. Displays current speed for desired speed or will run at appointed speed 60-57 57-54 54-51 51-48 48-45 45-24 24-21 21-0 KM/H 3.0 4.0 5.0 6.0 7.0 8.0 7.0 6.0 ML/H 1.9 2.5 3.1 3.8 4.4 5.0 4.4 3.8 TIME SPEED To pause the program while exercising, press the STOP/ENTER button. To resume exercising, press the “START” button. To stop the program press the STOP/ENTER button twice. 40 YOWZA LIDO TREADMILL COMPUTER OPERATION IWM PROGRAM. INTELLIGENT WEIGHT MANAGEMENT PROGRAM OPERATION PROCEDURES: \ 1. Keep the safety key on “ON” position then turn on the power of treadmill. Press the button of “IWM” on console, the light would start blinking. The blinking light on IWM button means that console is waiting for a signal of users weight measurement from weighing scale. Stand on scales steady until the body weight figure displays on scale and blinks 3 times. The body weight figure will be transmitted to console display automatically. The IWM light will stop blinking and have one “beep” after the users weight data is received. You will see the users weight figure that records on the console screen. You now need to set sex of user. Press the FAST/SLOW buttons to change the user sex between male and female. Press ENTER button to confirm your choice. 2. Press FAST/SLOW buttons to select user ID (between 1 to 7) then press ENTER to confirm. 3. Next set the users age. The default age is 30, press FAST/SLOW buttons to adjust the user age. Press ENTER button to confirm. 4. Now set the user height. Press FAST/SLOW buttons to adjust the users height then press ENTER button to confirm. 5. After the user profile set up is complete, the console will display the recommend user weight on “RECOM.” weight numbers which are calculated through users height based on standard BMI measurements. You can compare the exact body weight and recommend body weight. The console will also automatically generate personalized workout program with target calories and target distance. All you need to do now is press START button and enjoy your workout. After starting the exercise program, the target calories and distance will countdown till zero. The console will adjust speed automatically. 6. You can adjust the speed and incline by pressing FAST/SLOW during exercise. The workout time will be changed according to speed change. For example, if you increase speed manually then the workout time will become shorter accordingly. This is due to It because the target calories been preset by IWM, once you increase speed the workout time will become shorter to maintain the same calories consuming. OPERATING INSTRUCTIONS 1. Put the scale on a hard and flat floor, it doesn’t perform well on carpet or other soft surface, just stand on the scale, it will switch on automatically. Stand on the scale in balance and start to weigh, when the weight is set, the figure will flash 3 times and then you can read it. 2. The scale will automatically turn off after 6 seconds without operation. You can also turn off this scale by yourself by using the switch on the bottom of the scale, on the left is KG, in the middle is switch off and right is LB. 3. Please replace the battery if the screen displays was showed “Lo”. 4. Re-start if the screen shows “Err”. 5. Please note that the figure shows on the display MAYNOT equals to the real weight of your body for the first use, this is for zero tracking setup only ,after the initial setup, your scale is ready to use and accurate. CALIBRATION PROCEDURES OF WEIGHT SCALE This weight scale is sensitive weight measurement device. It will self calibrate when user switch on the power. It needs calibration in following occasions: - - - Switch on the power into KG or LB mode. Change the battery. Move the scale to different place. To avoid incorrect weight measurement, please follow below procedures. Please do not switch off the weight scale after usage, this scale has power saving mode. It will automatically turn on when user step on. Following procedures are required when user switch on the power, change battery or move weight scale to different place. STEP 1: Switch on the power into KG or LB mode to turn on the screen, or reset the weight scale by switching to off then back to KG or LB mode. Hold the weight scale without place on floor until the screen turn off (it takes around 10 seconds). http://www.yowzafitness.com/ 41 COMPUTER OPERATION - - STEP 2: Place the weight scale on floor. STEP 3: Stand on weight scale, the figure of first time measurement might not precise. After the body weight figure fixed on screen, leave scale until the screen turn off. STEP 4: Now you can step on weight scale again and it shows actual weight. FAQ: Q: Why my weight scale cannot figure the body weight precisely? It sometimes measure +2kg or +3kg upon the actual body weight. A: Please perform the procedures of calibration. The weight scale will have precise measurement after self calibrated. Q: Shall I perform the calibrate procedure when switch from KG to LB directly (or reverse)? A: Yes, the calibration is necessary or the weight scale might not work precisely. - SPECIFICATIONS Capacity: 200kg/400lb Division:0.1kg/0.2lb Display: LCD with 4 digits Power: 2 Pieces, AAA battery Temperature for working: 10-35°C Just stand on it for start and the weight scale will automatically off. Units: kg/lb Low battery indication: “Lo” - ATTENTIONS 1. The scale is not a toy, please keeps the children away from it. 2. Don’t put too much things on it in order to protect the scales and battery in it. 3. Stand on the center of the scale to prevent slipping. 4. Keep stable when you are on the scale otherwise the numbers can’t be locked. 5. Big crash is not allowed. 6. Do not use water to clean or put it in water, you can just use a wet cloth to clean, 7. Chemicals are not allowed. 8. Please don’t let the water into device. 9. Away from fire. 10. There is a new battery in it before been packed. 42 YOWZA LIDO TREADMILL COMPUTER OPERATION Heart Rate diagram You can calculate the target-heartrate for your training as follows: Maximum heartrate = 220 minus age For the different trainingtargets you should train with the following percentage of your maximum heartrate: Health/Fat Burning: 50 – 70% of your max. heartrate Fitness/Bodyshaping: 70 – 80% of your max. heartrate Performance: 80 - 90% of your max. heartrate Example: You are 25 years old and want to train for the target Fitness: 220 – 25 = 195 70% of 195 = 136,5 80% of 195 = 156 Your target-heartrate should be between 136,5 and 156 beats per minute. ! This information is for your reference only. To determine your individual training intensity or in case you should have health restrictions please consult your physician before starting exercising. http://www.yowzafitness.com/ 43 ADVICE Advice The owner’s manual is only for the customer reference. Yowzafitness cannot be held responsible for mistakes occurring due to translation or change in technical specification of the product.