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Owner’s Manual
R
Electronic
Treadmill Ergometer
R
page 1
USA
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Safety Information Before beginning any fitness program, you should have a complete physical examination by your personal physician. Review this manual to become familiar with the M9.4 Electronic Treadmill Ergometer operations. Be sure to read and observe the following guidelines when using this treadmill: • Read the Owner’s Manual and follow all instructions. Note for Club Owners: To ensure the proper use and safety of the M9.4 treadmill, make sure that all users review this manual. Please mak
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• Do not set anything on the handrail, electronic console, or hood. Never place liquids on any part of the treadmill. • 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 M9.4 treadmill yourself. This treadmill does not have any user-serviceable parts. See Getting Se
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Table of Contents Before You Begin 5 1 About this Manual 5 Unpacking the M9.4 Treadmill 6 Setting Up the M9.4 Electronic Treadmill Ergometer 7 2 Installation Requirements 7 Assembly Instructions 7 Checking the Alignment of the Running Belt 11 Using the M9.4 Electronic Treadmill Ergometer 12 3 Understanding the Electronic Console 12 Running on the M9.4 Electronic Treadmill 14 Getting the Most Out of Your Workout 16 4 How Hard Should I Exercise? 17 How Long Should I Exercise? 18 How Often Should I
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Before You Begin 1 Congratulations on purchasing one of the newest, most technologically advanced electronic treadmills available, the Precor M9.4 Electronic Treadmill Ergometer. This treadmill belongs to Precor’s exciting "M" series of exercise equipment, a superior combination of high technology and ergonomics. The precision engineered M9.4 treadmill features a monocoque aluminum frame, a running platform designed with built-in shock absorption, and the most durable and comfortable running sur
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Unpacking the M9.4 Treadmill Your M9.4 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 unpack the parts from the original shipping container. CAUTION: This unit weighs over 150 pounds. To avoid back strain and to ensure the safety of the unit and yourself, we
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Setting Up the M9.4 Electronic Treadmill Ergometer 2 You do not need any special knowledge or experience to set up an M9.4 Electronic Treadmill Ergometer. However, you must carefully review and follow the instructions in this manual. If you do not assemble and use this treadmill according to the following guidelines, you could void the Precor warranty. Installation Requirements Follow these installation requirements when installing the treadmill: • Set up the M9.4 treadmill on a solid flat surfa
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Photo 1 Handrail/display assembly Handrail/display assembly Running bed Handrail/display assembly mounts 3. Remove the four 5/16" locknuts and washers (two on each side) from the handrail/display assembly mounts near the front of the running bed as shown in Photo 1. 4. Position the handrail assembly so both the right and left handrail columns align over the mounts. Replace the washers and locknuts. Using the hex key provided in the hardware kit, securely tighten each locknut. 5. Locate the ribbo
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Installing lift Photo 3 motor Lift motor Lift motor support mount 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). Insert the bolt through the lift motor mount and into the lift motor. Follow the same proce- dure for the second shoulder bolt
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12. Place the lift motor cover onto the lift motor. Using the four 3/8" screws found in the hardware kit, securely attach the cover to the lift motor. Photo 5 Secure lift platform and lift tube Lift platform Lift tube Long shoulder bolt 13. Lay the treadmill on its right-hand side with the help of another person. Note: Right and left are determined while standing behind the treadmill, facing towards the front of the machine. 14. Locate the long shoulder bolt and 3/8" locknut in the hardware kit
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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 alignment: CAUTION: Do not walk on the running belt during this procedure. 1. Locate the ON/OFF power switch at the front of the black hood and turn ON the t
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Using the M9.4 Electronic Treadmill Ergometer As simple as using the M9.4 treadmill might seem, you should read this section 3 so that you can use it safely and easily. This section provides the basic infor- mation you need to exercise on your treadmill, including the following: • a brief description of the electronic console • instructions for exercising on the treadmill Understanding the Electronic Console The electronic console lets you control your M9.4 treadmill session. As you work out, el
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Center Display During a workout, the center display moves from TIME, MPH, and MILES in Window five second intervals. TIME: Functions like a stopwatch and provides your total exercise time per session, up to a maximum of 59 minutes and 59 seconds. Use this display to keep track of how long you have exercised in a given session. MPH: Shows your workout speed, from 1.0 to 10 mph. Use this display to measure your workout speed at any given moment. MILES: This display shows the distance you have trav
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GRAY and arrows: Use these keypads to change incline. Simply press the appropriate arrow until the desired percent of incline is displayed. When you change incline, please note that the number shown on the screen changes faster than the lift motor can respond. Once you select an elevation, there might be a brief delay before the running belt reaches that elevation. Running on the M9.4 Electronic Treadmill Ergometer This section explains how to run or walk on the treadmill. Before using the M9.
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6. When you are finished exercising, press the SPEED keypad until the running belt stops moving and comes to a safe stop. Note: Always allow yourself a cool-down period of a few minutes before bringing the machine to a complete halt. 7. If desired, after reviewing the displays, reset them to zero by pressing and holding ENTER WEIGHT for three seconds. page 15
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Getting the Most Out of Your Workout 4 A workout on the M9.4 Electronic Treadmill Ergometer provides excellent and efficient cardiovascular conditioning, while strengthening and toning all the major muscle groups in the lower body. Darkened areas in Diagram 1 indicate the muscles worked. To get the most out of each workout, a general understanding of the principles behind aerobic training is invaluable. The best source of fitness information is your specialty fitness dealer. In addition to provi
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MAXIMUM ATTTAINABLE HEART RATE Advanced Beginner Intermediate Diagram 2 Your heart rate HEART RATE TRAINING ZONES 200 200 195 190 185 190 180 180 175 175 180 171 170 170 166 165 170 166 162 160 162 157 155 160 157 153 150 153 148 149 145 150 144 145 139 140 100% 140 136 135 140 136 133 131 130 132 130 126 128 90% 123 123 119 120 85% 115 112 108 110 105 102 100 70% 90 80 20 25 30 35 40 45 50 55 60 65 70 75 YOUR AGE How Hard Should I Exercise? Studies show that to achieve the benefits of aerobic e
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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 warm-up time, and does not include cool- down. You should always allow several minutes to bring your heart rate into the training zone, by starting out slowly and gradually increasing the work level. S
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Maintaining the M9.4 Electronic Treadmill Ergometer The M9.4 treadmill requires little maintenance to keep it running smoothly and 5 efficiently. Typical maintenance tasks include cleaning the treadmill and adjusting the running belt. Instructions for both procedures are provided in this section. Cleaning the Treadmill Your Precor treadmill relies on low friction for efficient operation. To keep the friction low, the treadmill must be as clean as possible. CAUTION: Turn OFF the treadmill and unp
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Photo 7 Adjusting the running belt Belt adjustment bolt Take the following steps to adjust the running belt on the M9.4 treadmill (see Photo 7 for clarification). To ensure proper safety while adjusting your treadmill, all adjustments must be made while the treadmill is turned OFF. 1. Make sure that the treadmill is OFF and that the running belt is completely stopped. 2. Locate the belt adjustment bolt at the rear of the treadmill (see Photo 7). The direction you turn the bolt depends on how the
