Precor M9.20s manual

page 1 0 R Owner ’ s Manual Low Impact T readmill 0 R USA R[...]

page 2 Safety Information—Save These Instructions Before beginning any fitness program, you should have a complete physical examination by your physician. Il est conseillé de subir un examen médical complet avant d’entreprendre tout programme d’exercise. Si vous avez des étourdissements ou des faiblesses, arrêtez les exercices immédiatem[...]

page 3 roller. Do not make any adjustments to the running belt when someone is standing on the machine. • Keep the power cord away from heated surfaces. • Never drop or insert any object into any opening. Keep hands away from moving parts. • Do not operate where aerosol (spray) products are being used or where oxygen is being administered. ?[...]

page 4 • Do not rock the unit. Do not stand or climb on the handrails, electronic console, or hood. • Do not attempt to service the M9.20 or M9.20s treadmill yourself other than the assembly and maintenance instructions found in this manual. See Obtaining Service in the maintenance section of this manual. • Do not overexert yourself or work t[...]

page 5 DANGER Improper connection of the equipment-grounding conductor can result in a risk of electric shock. Check with a qualified electrician or serviceperson if you are in doubt as to whether the treadmill is properly grounded. Do not modify the plug provided with the treadmill—if it will not fit the outlet, have a proper outlet installed by[...]

page 6 Before You Begin 7 About this Manual 7 Unpacking the M9.20 or M9.20s Treadmill 8 Setting Up the M9.20/s Low Impact Treadmill 10 Installation Requirements 10 Assembly Instructions 11 Checking the Alignment of the Running Belt 17 Using the M9.20/s Low Impact Treadmill 18 Understanding the Electronic Console. 18 Keys on the Electronic Console 1[...]

page 7 1 Befor e Y ou Begin Thank you for purchasing one of the most technologically advanced electronic treadmills available: the M9.20 and M9.20s Low Impact Treadmills. These treadmills feature two of the most sophisticated and beneficial technologies Precor has ever created: Ground Effects Low Impact System and Integrated Footplant Technology . [...]

page 8 Unpacking the M9.20 or M9.20s Treadmill The M9.20 or M9.20s treadmill is carefully tested and inspected before shipment. Precor ships the unit in six pieces as listed below: • running bed assembly • lift column assembly • electronic console display • handrails • lift column trim • owner’s manual, limited warranty card, and hard[...]

page 9 After unpacking the treadmill, open the hardware kit (refer to Diagram 1) and make sure that you have the following items: (A) five frame-to-base plate bolts (B) four bolts–upper handrail clamp (C) three upper handrail clamp screws (D) two lower handrail clamp screws (E) two internal star washers (F) two external star washers (G) five spli[...]

page 10 2 Setting Up the M9.20/s Low Impact T r eadmill You do not need any special knowledge or experience to set up a M9.20 or M9.20s Low Impact Treadmill. However, you must review and follow the instructions in this manual. If you do not assemble and use the treadmill according to the following guidelines, you could void the Precor limited warra[...]

page 11 Assembly Instructions To assist you in the assembly of the treadmill, the items in the hardware kit shown in Diagram 1, correspond to a particular letter in the alphabet. These letters appear throughout the assembly instructions. Refer to Diagram 1 while performing the steps below. To assemble the M9.20/s treadmill, take the following steps[...]

page 12 5. Align the five holes in the lift column assembly base with the five holes in the crossbeam. While your assistant holds the lift column assembly firmly in place, put a split lock washer (G) on each of the five frame-to-base plate bolts (A). Insert the bolts into the five holes and finger-tighten. 6. Using the hex key (I) provided, begin t[...]

page 13 12. Place two external star washers (F) onto two of the upper handrail clamp bolts (B) and have your assistant help you place the handrail clamp into the groove on the lift column. Align the upper handrail clamp with the mounting holes on the lift column. See Diagram 4. 13. Insert the bolts (B) through the handrail clamp and into the lift c[...]

page 14 17. Align the electronic console mounting holes with the handrail clamp. Mount the electronic console onto the handrail clamp by placing the two external star washers (F) onto the two handrail clamp bolts (B). See Diagram 6. Insert the bolts through the base of the handrail clamp and into the elec- tronic console. Tighten the bolts securely[...]

page 15 21. To mount the lower portion of the handrails, refer to Diagram 8 while taking the following steps: Note : Perform the following steps on one side of the treadmill before proceeding to the other side. a. Slide the lower handrail flange along its guide rail until it is aligned with the handrail mounting bolt hole. The flange should line up[...]

page 16 23. Attach the lift column trim by following these steps. While performing these steps, refer to Diagram 9 for further clarification. a. Position the trim strip so that the notched end points up. See Diagram 9. b. Insert the base of the trim through the opening in the hood. c. Raise the trim until the notched end of the trim touches the und[...]

page 17 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 18 3 Using the M9.20/s Low Impact T r eadmill As simple as using the M9.20/s treadmill might seem, you should read this section so that you can use it safely and effectively. This section provides the basic information you need for exercising on your treadmill, including the following: • a brief description of the electronic console • inst[...]

page 19 When you are working out, if the display is set to “scan” two indicator lights appear to the left of the word SCAN on the display and remain stationary while you are in the SCAN mode. Another two indicator lights appear next to the field that is being displayed. The indicator lights move sequentially through each field every time a new [...]

page 20 Use the INCLINE keys to change the running bed incline up to 10 %. Simply, press the appropriate arrow key until the desired percent of incline is displayed. You can change the incline anytime during a workout. When you change incline, note that the number shown on the display changes faster than the elevation motor can respond. Once you se[...]

page 21 Using the Magnetic Safety Key The magnetic safety key lets you stop the treadmill’s running belt. Use this key in an emergency or when you are finished exercising. Pulling the key off the console or moving it to the OFF position, has the same effect as turning OFF the treadmill using the ON/OFF switch. Once you remove the key from the ACT[...]

page 22 Working Out on Your M9.20/s Treadmill Before using your 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 workout[...]

page 23 2. Straddle the running belt with your feet firmly planted on the right and left side platforms. Stand close enough to the electronic console so you can extend your arms and touch the keypad. 3. Using the clip provided, securely attach the magnetic safety key to your exercise clothing at your waistline where it will not interfere with your [...]

page 24 8. If desired, after reviewing the displays, reset them to zero by pressing and holding HOLD TO RESET for several seconds. 9. Detach the magnetic safety key cord from your clothing and place the safety key in the OFF position on the electronic console. Placing the safety key in the OFF position trips the circuit breaker and turns OFF the tr[...]

page 25 Below are some suggestions that may help you incorporate the Interval mode into your workout: • If you are starting an exercise program, the Interval mode option can help you increase your workload gradually. For example, in the beginning, you may simply want to specify the same speed for both Work and Rest intervals. Then, to increase yo[...]

page 26 Using the Weight Loss Mode The Precor Weight Loss mode 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 mode is similar to the interval course program on your M9.20/s treadmill. The Weight Loss mod[...]

page 27 Medium High Medium Medium Low High Low Perceived Level of Fitness 0 1 2 3 4 5 6 7.3 5.8 5.0 3.5 2.1 Speed in kilometers per hour Table 2 Speed calculated in KPH Set the speed of the treadmill based on your perceived level of fitness (low, medium, or high—see Table 1 or Table 2). The incline is preset to accommodate your level of fitness. [...]

page 28 2. Straddle the running belt with your feet firmly planted on the right and left side platforms. (Stand close enough to the electronic console, so that you can extend your arm and touch the keypad.) Use the clip on the magnetic safety key and attach it to your clothing at your waistline. 3. At the “ ENTER WEIGHT ” prompt, simultaneously[...]

page 29 Using a Preprogrammed Course on the M9.20s To use a preprogrammed course, follow the instructions below. Remember, when you use the electronic console, hold onto the handrail to maintain your balance. You should also use the handrail whenever you speed up, slow down, or stop the treadmill. CAUTION: If this is the first time you have operate[...]

page 30 Diagram 12 M9.20s course profiles Manual Course Change your speed and incline as you exercise. Weight Loss Course 28 minute program. Maximizes calorie and fat burn. Running Courses Each segment equals 0.1 miles. Walking Courses Each segment equals 0.05 miles. Interval Course Alternating one minute rest and work intervals. Custom Courses Cre[...]

page 31 5. At the “ SELECT COURSE ” prompt, choose your workout course using the keys: either WALK, RUN, CUST. 1, CUST. 2, MAN’L, INTV, WT.LS. and then press ENTER. The course you choose takes you through a set series of incline intervals, with inclines varying according to the level of the course. If you choose WALK or RUN a prompt appears a[...]

page 32 Creating Custom Courses on the M9.20s You can program the M9.20s and create your own course profiles using the two custom courses (“ CUST. 1 ” and “ CUST. 2 ”). 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 maxim[...]

page 33 5. As you move through the course, you can continue to change the course profile by using the SPEED and INCLINE keys on the segment that is blinking. You cannot “go back” to a segment once you move beyond it. However, you can pause by pressing STOP. The following prompts appear and scroll across the display: •“ PRESS “ENTER” TO [...]

page 34 4 Getting the Most Out of Y our W orkout A workout on the M9.20/s Low Impact Treadmill provides excellent and efficient cardiovascular conditioning, while strengthening and toning all the major muscle groups in the lower body. Darkened areas in Diagram 13 indicate the muscles improved. Diagram 13 Muscles improved 1. Trapezius 2. Deltoid 3. [...]

page 35 How Hard Should I Exercise? Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard enough to raise your heart rate to a certain minimum level, called the “training zone.” Your training zone depends on your age and level of fitness. Diagram 14 shows your recommended heart rate training zone, which[...]

page 36 Once you locate your pulse, look at a clock with a second hand, and count the beats for six seconds. Multiply that number by 10 to determine the total number of beats per minute. For example, if you count 14 beats over six seconds, the total number of beats per minute is 140. Compare the total number of beats with your training zone as iden[...]

page 37 5 The M9.20/s 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 below, it could affect or void the limited warra[...]

page 38 CAUTION: Turn OFF the treadmill and wit for the belt to stop when adjusting or working near the rear roller. Be very careful to keep your fingers or any loose object clear of the belt and rollers. The treadmill wll not stop immeadiately if an object becomes caught in the belt or rollers. 2. Locate the left belt adjustment bolt at the rear o[...]

page 39 Adjusting the Tension of the Belt Proper belt tension 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). To adjust the running belt tension, take the following steps: 1. Make sure[...]

page 40 Precor Incorporated P.O. Box 3004 Bothell, WA USA 98041-3004 P/N 36188-102 9/94 Precor and "M" are registered trademarks of Precor Incorporated. © 1989 Precor Incorporated. Specifications subject to change without notice. 1-800-4-PRECOR[...]