Precor 9.21i manuale d’uso

page 1 USA R Owner’ s Man ual Low Impact T readmills f eatur ing the Heart Rate Interactive System R R[...]

page 2 When using an electrical appliance, basic precautions should always be taken, including the following: • Read all instructions before using the M9.21i or M9.21si. These instructions are written to ensure your safety and to protect the unit. Before beginning any fitness program, you should obtain a complete physical examination by your phys[...]

page 3 Personal Safety • Assemble and operate the treadmill on a solid, level surface. Locate the treadmill at least 4 feet from walls or furniture. Keep the area behind the treadmill clear. • Check the M9.21i or M9.21si treadmill before each use. Completely assemble the treadmill before using it. • Turn OFF (O) and unplug the treadmill when [...]

page 4 • Use only one chest strap at a time inside the range of the receiver. If the receiver tries to process several signals simultaneously, an incorrect heart rate reading could result. Be sure to keep any other transmitters at least 5 feet (1.5 meters) away from the receiver on your M9.21i or M9.21si treadmill. • Keep the equipment dry. Alt[...]

page 5 Canadian Department of Communications “This digital apparatus does not exceed the (Class B) limits for radio noise emissions from digital apparatus set out in the Radio Interference Regulations of the Canadian Department of Communications.” “Le présent appareil numérique n’émet pas de bruits radioéélectriques dépassant les limi[...]

page 6 Table of Contents Before You Begin ............................................................ 1 Unpacking the M9.21i or M9.21si Low Impact Treadmill ................. 1 Setting Up the Low Impact Treadmill ............................ 3 Installation Requirements ............................................................... 3 Assembly Inst[...]

page 7 Before Y ou Begin 1 Thank you for purchasing the Precor M9.21i or M9.21si Low Impact Treadmill which feature several sophisticated and beneficial technologies: Ground Effects, Integrated Footplant Technology, Smart Rate® , and the Heart Rate Interactive System . Ground Effects allows the treadmill’s running bed to “float” on specially[...]

page 8 After unpacking the treadmill, open the hardware kit (refer to Diagram 1) and make sure that you have the following items: (A) four frame-to-base plate bolts (B) two water bottle cage mounting bolts (C) two lower handrail clamp bolts (D) four split star washers—place on frame-to-base bolts (E) four internal star washers—2 for lower handr[...]

page 9 Setting Up the Low Impact T readmill 2 CAUTION: Do not remove or otherwise bypass the 3-prong plug with an adapter or extension cord in order to use a non-grounded outlet. Electrical damage can occur if the treadmill is connected to an improper power source. You do not need any special knowledge or experience to set up a M9.21i or M9.21si tr[...]

page 10 2. Remove the treadmill’s hood using a phillips head screwdriver. Unscrew all six screws and set them aside. See Diagram 2. Grasp both sides of the hood with your hands and pull up to remove the hood from the base. Diagram 2 Hood Screw Base Remove the hood. Wheel PRECOR PRECOR Diagram 3 Upright column support Lower board Front plate Ribbo[...]

page 11 6. Secure the upright column support to the base by lifting it into position onto the base mounting plate. See Diagram 4. Align the bolt holes and hold onto the upright column support as you insert the frame-to-base bolts and finger tighten. Alternately tighten each bolt using the 5/16" hex key (F) provided. 7. With the upright column [...]

page 12 10. To mount the lower portion of the handrails, take the lower handrail clamps (J), two of the internal star washers (E), and lower handrail clamp bolts (C) out of the hardware kit. Refer to Diagram 6 while taking the following steps: Note : Perform these steps on one side of the treadmill before proceeding to the other side. a. Put one in[...]

page 13 11. Return to the upper handrail clamp, check to see that the foam on the handrails touches the edge of the clamp, readjust the handrails if necessary, and tighten the bolts securely using the 3/16" hex key (H) provided. 12. Install the water bottle cage by placing one internal star washer (E) on each of the mounting bolts (B). Positio[...]

page 14 CAUTION: Do not walk on the running belt during this procedure. CAUTION: If you hear or notice any chafing or the running belt appears to be getting damaged, stop the running belt immediately by pressing the STOP key. Contact a Precor Service Representative. Checking the Alignment of the Running Belt The belt is aligned at the factory befor[...]

page 15 3 As simple as using the M9.21i or M9.21si Low Impact Treadmill might seem, you should read this section so that you can use the treadmill safely and effectively. This section of the owner’s manual provides the basic information you need for exercising on your treadmill, including the following: • locating the ON and OFF switch • usin[...]

page 16 Understanding the Electronic Console The electronic console lets you control your M9.21i or M9.21si treadmill session. As you work out, the electronic display provides constant feedback about your progress. Information about distance covered, elapsed time, speed, total caloric burn, degree of incline, and heart rate (if you use the Precor H[...]

page 17 SPEED : The speed at which you are travelling appears in this display. Your speed can appear in miles per hour (0.5 to 10 mph) or kilometers per hour (0.8 to 16 kph). If you wish to change the display, you can follow the instructions found in Customizing the Display. CALORIES : When you enter your accurate weight, the number of calories you[...]

page 18 CHANGE: In Manual mode, the CHANGE key lets you select the feature that you want to appear on the display. The feature remains displayed until you press CHANGE again. In other programs, pressing the CHANGE key activates the scan function. Starting from the top of the display, each feature is displayed sequentially and then, the course profi[...]

page 19 4 Before using your treadmill, we recommend that you follow these instructions and go through a preliminary demonstration of the treadmill. When using the treadmill, follow these general guidelines: • At the beginning of a workout, take several minutes to bring your heart rate into your training zone, shown in Diagram 15 in Chapter 6. •[...]

page 20 4. Straddle the running belt with your feet firmly planted on the right and left staging platforms. (Stand close enough to the electronic console so that you can extend your arms to easily touch the keys.) 5. Using the clip provided, securely attach the magnetic safety key to your clothing near your waistline where it will not interfere wit[...]

page 21 Using the QUICK START™ Feature The words “quick start” imply that you can start your workout immediately. Once you insert the magnetic safety key and attach the safety clip to your clothing, the QUICK START feature on the M9.21i or M9.21si treadmill allows you to bypass the setup prompts and access manual mode. The weight setting defa[...]

page 22 Changing the Interval Course Profile Interval training provides numerous benefits. Since interval training segments the workout into smaller components, a 20- or 30-minute workout seems to pass more quickly. In addition, studies have shown that it is a more efficient method for achieving aerobic benefits—you start seeing improved cardiova[...]

page 23 Using the Weight Loss Program The Precor Weight Loss Program incorporates the latest findings on fat-burning and weight loss through exercise. It is based on research at the world-renowned Cooper Institute for Aerobics Research. The Weight Loss Program is similar to the interval course program on your M9.21i or M9.21si treadmill. The Weight[...]

page 24 Using the Manual Course Program Manual mode lets you use the M9.21i or M9.21si treadmill for an indefinite period of time while controlling the speed and incline. You can choose the Manual course program in two different ways: • pressing QUICK START at the Precor banner or any set-up prompt displays the manual course profile. The weight s[...]

page 25 Creating Custom Courses on the M9.21si You can program the M9.21si and create your own course profiles using the two custom courses (“ CUST1 ” and “ CUST2 ”). Programming a custom course is easy. You just create the custom courses as you work out by determining the speed and incline for each 0.1 mile segment along the 8-mile maximum[...]

page 26 Using the Precor Heart Rate Option 5 The Precor Heart Rate Interactive System has many unique features. When you use the Precor Heart Rate Option and have the optional heart rate receiver installed in the electronic console, your heart rate can appear on the display. The Smart Rate and Heart Rate displays simplify the correlation between he[...]

page 27 Utilizing the Heart Rate Interactive Capabilities You can make each program on the treadmill a heart rate interactive course by monitoring and maintaining your heart rate in the Smart Rate® zone best suited for your specific needs. You can access Smart Rate only if the optional heart rate receiver is installed in your unit and you wear the[...]

page 28 4. The software verifies that it detects the heart rate signal and a prompt appears requesting that you press the SPEED ▲ key to begin your workout. Important : Hold onto the handrail. If the treadmill is not already at 0% incline, it automati- cally returns to 0% incline. 5. Use the SPEED ▼ or ▲ keys to control the running belt’s s[...]

page 29 To help you get started in planning and carrying out your fitness program, this section provides some basic information on aerobic exercise—such as how hard you should work out, how long each session should be, and how often you need to exercise to benefit from a regular program. Getting the Most Out of Y our Workout 6 Diagram 14 1. Trape[...]

page 30 Diagram 15 shows your recommended heart rate training zone, which is calculated using your age and your maximum aerobic heart rate. Your maximum aerobic heart rate is equal to 220 minus your age. The chart is based on a resting heart rate of about 72 for males and 80 for females. Your optimum training zone is between 65% and 80% of your max[...]

page 31 How Long Should I Exercise? The length of each exercise session depends on your fitness level. Exercise physiologists have determined that, to attain cardiovascular benefits from exercise, you should maintain your heart rate in its training zone for at least 15 minutes. This is in addition to your warm-up time, and does not include cool dow[...]

page 32 Maintaining the Low Impact T readmills 7 The M9.21i or M9.21si Low Impact Treadmill requires little maintenance to keep it running smoothly and efficiently. However, the customer is responsible for the typical maintenance tasks such as, cleaning the treadmill and adjusting the running belt. If you fail to maintain the treadmill as described[...]

page 33 C A U T I O N : T u r n O F F t h e t r e a d m i l l a n d w i t f o r t h e b e lt t o s t o p w h e n a d j u s t i n g o r w o r k i n g n e a r t h e r e a r r o l l e r . B e v e r y c a r e f u l t o k e e p y o u r f i n g e r s o r a n y l o o s e o b j e c t c l e a r o f t h e b e l t a n d r o l l e r s . T h e t r e a d m i ll [...]

page 34 3. Insert the Safety key, turn ON the treadmill, press the QUICK START key, and then increase the running belt speed to 3 mph (5 kph) by pressing the SPEED ▲ key. 4. Observe the running belt for a couple of minutes. The belt should track centered on the running bed. 5. Press STOP to stop the running belt. 6. If the belt needs additional a[...]

page 35 Obtaining Service Do not attempt to service the M9.21i or M9.21si Low Impact Treadmill yourself except for minor belt adjustments and maintenance as described in this manual. The M9.21i or M9.21si treadmill does not contain any user-serviceable parts. For information about product operation or service, contact an authorized Precor dealer or[...]

page 36 Precor Incorporated P.O. Box 3004 Bothell, WA USA 98041-3004 M9.21i and M9.21si Low Impact T readmills featuring the Heart Rate Interactive System Specifications Length: 67 inches (170 cm) Width: Handrails 28.5 inches (71 cm) Base 25 inches (63.5 cm) Height: 44 inches Running surface: 51 inches by 17 inches (129.5 cm by 43 cm) Motor: 2.0 hp[...]