Precor 9.5sp manuale d’uso

page 1 R Progr ammab le T readmill Ergometer Owner’ s Man ual USA R[...]

page 2 Safety Information Before beginning any fitness program, you should have a complete physical examination by your physician. Read and observe the following guidelines when using the M9.5sp Programmable Treadmill Ergometer: • Read the Owner’s Manual and follow all instructions. These instructions were written to ensure your safety and to p[...]

page 3 • Keep all electrical components, such as the motor, power cord, and ON/OFF switch, away from water or other liquids to prevent shock. • Do not use accessory attachments that are not recommended by the manufacturer—such attachments might cause injuries. • Do not attempt to service the M9.5sp treadmill yourself. This treadmill does no[...]

page 4 T able of Contents Before You Begin ................................................. 5 About this Manual ............................................................. 5 Unpacking the M9.5sp Treadmill ...................................... 6 Setting Up the M9.5sp Treadmill ......................... 7 Installation Requirements ...............[...]

page 5 1 Befor e Y ou Begin Congratulations on purchasing one of the newest, most technologically ad- vanced electronic treadmills available, the M9.5sp Programmable Treadmill Ergometer. This treadmill belongs to Precor’s exciting “M” series of exercise equipment, which represents a superior combination of high technology and ergonomics. The [...]

page 6 Unpacking the M9.5sp Treadmill Your M9.5sp treadmill is carefully inspected before shipment, so it should arrive in good operating condition. Precor ships the unit in five pieces as listed below: • running bed assembly • handrail/display assembly • lift motor • lift motor cover • hardware kit (contents described below) Carefully un[...]

page 7 Setting Up the M9.5sp T readmill 2 Installation Requirements You do not need special knowledge or experience is required to set up an M9.5sp treadmill. However, you must carefully review and follow the instruc- tions in this manual. If you do not assemble and use this treadmill according to following guidelines, you could void the Precor war[...]

page 8 Handrail/display assembly Photo 1 Install handrail/ display assembly. 5. Locate the ribbon cable connector that protrudes from the handrail/display assembly. 6. Align the tab on the side of the ribbon cable connector with its correspond- ing receptacle on the printed circuit board located near the motor. (See Photo 2.) Make sure that all pin[...]

page 9 Secure top two bolts. Photo 3 7. Slide the lift motor into position, shaft side down, with the long tube toward the front of the treadmill and the short tube facing the treadmill motor. (See Photo 3.) 8. Secure the lift motor by placing one of the two hex-head shoulder bolts on the 5/16" hex wrench (both are found in the hardware kit). [...]

page 10 12. Place the lift motor cover over the lift motor. Locate the four 3/8" screws and appropriate hex key in the hardware kit. Use the screws to securely attach the cover to the lift motor. Do not overtighten the screws. Overtight- ening can cause damage to the plastic cover. Photo 5 Secure lift platform and lift tube. Lift platform Long[...]

page 11 Checking the Alignment of the Running Belt The belt is aligned at the factory before shipment. However, during shipment or by using the treadmill on an uneven surface, the belt might move off center. Proper belt alignment is important because it allows the belt to remain centered and assures smooth operation. Follow these steps to check the[...]

page 12 Using the M9.5sp T r eadmill The left keypad is used to program the desired course or track. Each key provides a separate function. The following information describes each key on the left keypad. HELP : Press this key when you want an explanation of any selection. The information will scroll across the top of the display. Right arrow: Use [...]

page 13 Right Keypad Up arrow: Use this multi-function key to increase body weight and belt speed in program mode only. Also, push if the arrow corresponds to the desired choice on screen. Down arrow: Use this multi-function key to decrease body weight and belt speed in program mode only. Also, press this key if the arrow corresponds to your desire[...]

page 14 How to Use the M9.5sp Treadmill Before using the M9.5sp treadmill, we recommend that you follow these instructions and go through a preliminary demonstration of the treadmill. Then, you will be familiar with the treadmill when you begin your workout. When using the treadmill, follow these general guidelines: • At the beginning of a workou[...]

page 15 5. At the " Select Mode " prompt, choose how you want to program your session (Manual or Program) by using the appropriate black arrow. Select Manua l if you want to start using the treadmill quickly, using the 440-yard (400-meter) track. Select Program if you want to specify a course and distance. 6. (Preconfigured; miles) At the[...]

page 16 Steps for Both Modes 11. (Preconfigured; no pacer) At the “ Pacer Speed ” prompt, specify how fast you want the pacer to move using the appropriate black arrow. Press ENTER. 12. Stand on the running belt with one hand on the handrail for balance, prepared to start walking. 13. (Preconfigured; no warmup) At the “ Warm-up ” prompt, sp[...]

page 17 Diagram 1 Boston Marathon custom designed course 246 8 1 0 12 14 16 18 20 22 24 26 20 Finish +12% 0% -3% +12% 0% -3% Miles Segment The programmable courses are packaged by segment length. For example, the segment length in Courses 1 through 10 is .05 miles (0.5 mile incremental sections let you design up to a ten mile course). For courses 1[...]

page 18 4. To enter custom course mode, at the “ Set Configuration? ” prompt, press one of the arrows on the left keypad to answer NO . 5. Nineteen different course plans are available and can be customized to your particular needs. The following table shows the segment length and the associated course length. For example, if you want to design[...]

page 19 8. The flashing segment indicates your current position on the course. Use the black directional arrows on the left keypad to change the position of the flashing segment and to design specific portions of the course: FWD press to move the flashing segment from left to right BK press to move flashing segment from right to left UP press to in[...]

page 20 Configuring the M9.5sp Treadmill Default Settings The M9.5sp treadmill lets you preset many of the answers to the standard startup prompts. Configuring the default settings eliminates the time it takes to answer all the startup prompts, letting you begin your workout sooner. Precor has preset several of the default answers at the factory, a[...]

page 21 7. At the “ Program Speed ” prompt, select one: If you want... Then... To be asked this prompt at the Press ENTER beginning of each session Constant speed Press Average speed Press 8. At the “ Use Pacer ” prompt, select one: If you want... Then... To be asked this prompt at the Press ENTER beginning of each session To use a pacer Pr[...]

page 22 Getting the Most Out of Y our Workout A workout on the M9.5sp Programmable Treadmill Ergometer provides excel- lent and efficient cardiovascular conditioning, while strengthening and toning all the major muscle groups in the lower body. The darkened areas in Diagram 2 indicate the muscles worked. To get the most out of each workout, a gener[...]

page 23 YOUR AGE YOUR HEART RA TE MAXIMUM A TTT AINABLE HEART RA TE 85% 90% 10 0 % 70% 145 150 155 160 165 170 175 180 185 195 200 190 102 105 108 112 115 119 123 126 130 133 136 140 123 128 132 136 140 145 149 153 157 162 170 166 131 135 139 144 148 153 157 162 175 180 171 166 75 70 65 60 55 50 45 40 35 30 25 20 80 90 100 110 120 130 150 140 160 1[...]

page 24 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 the training zone for at least 15 minutes. This is in addition to your warmup time, and does not include cool- dow[...]

page 25 Maintaining the M9.5sp T readmill 5 Cleaning the Treadmill The M9.5sp Programmable Treadmill Ergometer requires little maintenance to keep it running smoothly and efficiently. Typical maintenance tasks include cleaning the treadmill and aligning the running belt. Instructions for both procedures are provided in this section. Cleaning the Tr[...]

page 26 Photo 7 Adjusting the running belt Take the following steps to adjust the running belt on the M9.5sp treadmill (see Photo 7 for clarification). To ensure proper safety while aligning the running belt, all adjustments must be made when the treadmill is OFF. CAUTION: Do not walk on the running belt during this procedure. 1. Make sure the trea[...]

page 27 Adjusting the Tension of the Running Belt Proper belt adjustment is important for a smooth, steady run. If your physical condition permits, test the belt tension by jogging at 6 mph. If the belt tension is too loose, you will feel a pause in the belt with each footplant (step). Important: For your safety, turn OFF the treadmill when adjusti[...]

page 28 Marathon Courses and Custom Course Grids 6 Diagram 5 Bay to Breakers custom designed course 12 3 45 6 7 5 Finish .5 1.5 2.5 3.5 5.5 6.5 7.5 4.5 +12% 0% -3% +12% 0% -3% Course Number: #1-10 Course Description: Bay to Breakers Segment Length: 0.5 miles Overall Distance: 7.5 miles Notes ______________________________________________ __________[...]

page 29 Bloomsday Run custom designed course Diagram 6 48 1 2 1 6 2 0 24 20 Finish +12% 0% -3% +12% 0% -3% 26 10 14 18 22 26 Course Number: #1-10 Course Description: Bloomsday Run - Spokane Segment Length: .05 miles Overall Distance: 7.4 miles/12 kilometers Notes ______________________________________________ _______________________________________[...]

page 30 Custom Course Grid Sheet Diagram 8 +12% 0% -3% +12% 0% -3% +12% 0% -3% +12% 0% -3%[...]

page 31 USA R Precor and “M” are registered trademarks of Precor Incorporated. © 1987 Precor Incorporated Specifications subject to change without notice. 1-800-4-PRECOR Precor Incorporated P.O. Box 3004 Bothell, WA USA 98041-3004 P/N 31130-103 6/92[...]