crosswalk 650 manual

crosswalk 650 manual

Serial Number Decal QUESTIONS. As a manufacturer, we are commit- ted to providing complete customer satisfaction. If you have questions, or if parts are missing, PLEASE DO NOT CONTACT THE STORE; please contact Customer Care.ICON as- sumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. Before beginning any exercise program, con- of carrying 15 or more amps. No other appli- sult your physician. This is especially impor- ance should be on the same circuit. Do notNever insert any object into any opening on is running. Always remove the key, unplug the treadmill. DANGER: Always unplug the power treadmill is not in use. (See the drawing on cord immediately after use, before cleaning the page 5 for the location of the circuit breaker.) treadmill, and before performing the mainte- nance and adjustment procedures deThe CROSSWALK 650 treadmill offers an impressive array model number and the location of the serial number of features designed to make your workouts at home decal are shown on the front cover of this manual.And when you?re not ex- ercising, the unique MAXX CROAssembly re- quires two persons. Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packing materials until assembly is completed. Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal condition and does Insert an Extension Leg (89) into the Base (108) 108 as shown. Hold two Extension Leg Nuts (67) in the bottom of Attach the Right Upper Body Arm (not 84 shown) to the Right Upright (not shown) in 13 the same way. 102 103 97 23 9. With the help of a second person, carefully 9 lower the Left and Right Uprights (84, 107) to 105 84, 107 the position shMake sure that 10 the collar and the spring are on the pin.http://finetest2.com/~finetest/files/case-1818-service-manual.xml

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(Note: If there are two collars, place one on each side of the spring.) Next, insert the pin into the Latch Housing (73). Then, tighten the knob onto the pin. Knob 73 Spring Collar Pin 11. Make sure that all parts are properly tightened before you use the treadmill. If there are sheets of clear plastic on the treadmill decals, remove the plastic. To protect the floor or carpet, place a mat under the treThis product is equipped with a cord having an equipment-grounding conductor and a grounding Your treadmill features a walking belt coated with high- plug. Plug the power cord into a surge suppressor, performance lubricant. IMPORTANT: Never apply sil- and plug the surge suppressor into an appropriate icone spray or other substances to the walking outlet that is properly installed and grounded in belt or the walking platform. SuThere are two whole body, two upper body, and two lower body cross trainer workouts The treadmill console offers an impressive array of to choose among. Note: The strength exercises re- features designed to make your workouts more quire the use of dumbbells and an inflatable exercise effective and enjoyable.To purchase dumbbells or an ex- ercise ball, call the telephone number on the front When you selectIf you do not See HOW TO TURN ON THE POWER at the left.Plug in the power cord When you in- (see page 11).The upper part of the display can also show the elapsed time, the distance that you have walked or To change the incline of the treadmill, press the run, the speed of the walking belt, the approximate Incline increase and decrease buttons or one of number of calories you have burned while walking the incline buttons numbered 0 to 10. Each time or running, your pace in minutes per mile, or the in- you press the Incline increase or decrease buttonWhen your pulse is de- calories you have tected, one or two dashes will appear in the right burned while walking or side of the display and then your heart rate will be running, the speed of the shown.http://www.fleseriuassociates.ro/files/case-1816c-service-manual.xml

For the most accurate heart rate read- walking belt, and your pace in minutes per mile.See HOW TO TURN ON THE POWER on page 13. During the workout, the 2. Select one of the six cross trainer workouts.The Current Segment cross trainer flashing seg- workout, ment of the press one of profile repreTo continue the cross trainer exercise workout, step onto the treadmill, slide the clip segment be- back onto the waistband of your clothes, and gins (only press the Start button. The treadmill will automati- one indicator cally adjust to the speed and incline settingWhen only 20 1. Insert the key into the console.See HOW TO TURN ON THE POWER on page 13. To stop the workout at any time, press the Stop button. The time will begin to flash in the display. 2. Select a distance workout. To restart the workout, press the Start button. The walking belt will begin to move at 1The height of the flashing segment indi- 1. Insert the key into the console.The information the Incline increase button mode also allows you to select miles or kilometers as repeatedly. The volume set- the unit of measurement, to select an audio trainer set- ting appears as the upper ting, to adjust the volume and to turn on and turn off right digit in the display. Sav e this ma nual for fut ure ref erenc e. USER'S MANUAL QUESTIONS. As a manufacturer, we are commit- ted to providing complete customer satisfaction.B a c kC o v e r GOLD'S GYM is a registered trademark of Gold's Gym International, Inc. This product is manufactured and distributed under license from Gold's Gym Merchandising, Inc. 2 The decals shown here have been applied in the locations shown. If a decal is missing or illegible, call the telephone number on the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decals may not be shown at actual size.This is especially impor- tant for persons over the age of 35 or per- sons with pre-existing health problems. 2.

It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions. 3. Use the treadmill only as described. 4. Place the treadmill on a level surface, with at least 8 ft. (2.4 m) of clearance behind it and 2 ft. (0.6 m) on each side. Do not place the treadmill on any surface that blocks air open- ings. To protect the floor or carpet from dam- age, place a mat under the treadmill. 5. Keep the treadmill indoors, away from mois- ture and dust. Do not put the treadmill in a garage or covered patio, or near water. 6. Do not operate the treadmill where aerosol products are used or where oxygen is being administered. 7. Keep children under the age of 12 and pets away from the treadmill at all times. 8. The treadmill should be used only by per- sons weighing 350 lbs. (159 kg) or less. 9. Never allow more than one person on the treadmill at a time. 10. Wear appropriate exercise clothes when using the treadmill. Do not wear loose clothes that could become caught in the treadmill. Athletic support clothes are recom- mended for both men and women. Always wear athletic shoes. Never use the treadmill with bare feet, wearing only stockings, or in sandals. 11. When connecting the power cord (see page 11), plug the power cord into a surge sup- pressor (not included) and plug the surge suppressor into a grounded circuit capable of carrying 15 or more amps. No other appli- ance should be on the same circuit. Do not use an extension cord. 12. Use only a single-outlet surge suppressor that meets all of the specifications described on page 11. To purchase a surge suppressor, see your local GOLD?S GYM dealer or call the telephone number on the front cover of this manual and order part number 146148, or see your local electronics store. 13. Failu re to use a p roper ly func tioni ng surg e suppr essor c ould re sult in d amage t o the con - trol sy stem of t he trea dmill.

If the co ntrol s ys- tem is da maged, the wal king be lt may ch ange speed, accel erate, or stop u nexpe ctedl y, which m ay resu lt in a fal l and ser ious in jury. 14. Keep the power cord and the surge suppres- sor away from heated surfaces. 15. Never move the walking belt while the power is turned off. Do not operate the treadmill if the power cord or plug is damaged, or if the treadmill is not working properly. (See TROU- BLESHOOTING on page 25 if the treadmill is not working properly.) 16. Read, understand, and test the emergency stop proce dure b efo re usi ng th e trea dmi ll (se e HOW TO TU RN ON THE P OWER on p age 13). 17. Never start the treadmill while you are stand- ing on the walking belt. Always hold the handrails while using the treadmill. 18. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed. 19. The pulse sensor is not a medical device. Various factors, including the user's move- ment, may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general. W ARNING: To reduce the risk of serious injury, read all important precautions and in- s tructions in this manual and all warnings on your treadmill before using your treadmill. ICON as- sumes no responsibility for personal injury or property damage sustained by or through the use of this product.Se rv ic i ng o th er t h an t he pr oc e d ur es i n t hi s ma n u al s ho u ld b e pe r fo rm e d by a n au t ho ri ze d s er vi c e re pr es e nt at iv e on ly. 26. This treadmill is intended for in-home use only. Do not use this treadmill in a commer- cial, rental, or institutional setting.And when yo u?re no t ex- ercis ing, th e uniqu e MAXX CROSSWALK 650 treadmill can be fo lded up, requi ring le ss than h alf the f loor space o f other t readm ills. For your benefit, read this manual carefully before using the treadmill.

If you have questions after read- ing this manual, please see the front cover of this man- ual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual.With the help of a second person, carefully tip the treadmill onto its left side. Partially fold the Frame (58) so that the treadmill is more stable; do not fully fold the Frame yet. Identify the Right Upright (107), and hold it near the Base (108) at the angle shown. Se e th e i ns et d ra w in g. Tie the wire tie in the Right Upright (107) securely around the end of the Upright Wire (77). Then, pull the other end of the wire tie until the Upright Wire is routed completely through the Right Upright. Make sure that the Upright Wire does not fall into the Right Upright. 1 6 ASSEMBL Y To hire an authorized service technician to assemble the treadmill, call 1-800-445-2480. Assembly re- quires two persons. Do not dispose of the pa cki ng mat eri als u ntil a ssem bly i s comp let ed. Note: The underside of the treadmill walking belt is coated w ith high-performance lubricant. This is a normal condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, simply wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner. Assembly re- quires the included hex key and your own Phillips screwdriver. Use the drawings below to identify the assembly hardware. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number after the parentheses is the quantity needed for assembly. Note: If a part is not in the parts bag, check to see if it is preattached to one of the parts to be assembled. Extra hardware may be included.Hold two Extension Leg Nuts (67) in the bottom of the Extension Leg. Partially fold the Frame (58) so that the treadmill is more stable.

Do not fully fold the Frame yet. Do not tighten the Bolts yet. 4 108 58 84 106 23 105 7 2. Hold the Right Upright (107) against the Base (108). Be careful not to pinch the Upright Wire (77). Do not tighten the Bolts yet. 2 23 7 7 107 105 106 1 08 Set the console assembly on the Uprights (84, 107). Be careful not to pinch the w ires. Plug in the power cord as described on page 11, and turn on the power as described on page 13. (Note: The treadmill may automatically rise to the maximum incline level and then return to the minimum level.) Adjust the incline to the low- est incline level as described in step 4 on page 14. 7 Console Assembly 64 77, 66 64 8 8 107 84 6. With the help of a second person, carefully raise the Right Upright (107) and the Left Upright (not shown) to a vertical position. Have the second person hold the console as- sembly near the Right Upright (107) as shown. Look under the console assembly and locate the Consol e Wire (6 6). Connect the Upright Wire (77) to the Conso le Wire (6 6). See the inset drawing. The connec- tors should slide together easily and snap into place. If they do not, tur n one conne ctor and try a gain.Hold two Extension Leg N uts (67) in the bottom of the Extension Leg.See the lower drawing. Position the Uprights (84, 107) so that the treadmill Frame (58) is centered between the Uprights. Be careful not to overtighten the Bolts. Make sure that the L eft Upper Body Arm is on the indicated side of the Left Handrail (13). Attach the Right Upper Body Arm (not shown) to the Right Upright (not shown) in the same way. 8 13 97 102 103 23 84 Hold the receiver so that the small cylin- der is oriented as shown and is facing the Console Base. Attach the receiver to the plastic posts on the Access Door (76) with the two in- cluded small screws. 3. Make sure that no wires are pinched. Discard the other wires included with the re- ceiver.

If you pu rchas e the opt ional c hest pu lse sen sor (se e page 21 ), follo w the st eps bel ow to inst all the r eceiv er inclu ded wit h the che st puls e senso r. A 85 Small Cylinder 3 76 Wire Small Screws 10. Remove the knob from the pin. Make sure that the collar and the spring are on the pin. (Note: If there are two collars, place one on each side of t he spring.) Next, insert the pin into the Latch Housing (73). Then, tighten the knob onto the p in. 10 Pin Spring Collar Knob 73 11. To protect the floor or carpet, place a mat under the tread- mill. Note: Extra hardware may be included. Keep the included hex key in a secure place; the hex key is used to adjust the walking belt (see pages 26 and 27). IMPORTANT: Never apply sil- i cone spray or other substances to the walking belt or the walking platform. Such substances will deteriorate the walking belt and cause excessive wear. HOW TO PLUG IN THE POWER CORD Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your home?s power. Voltage surges, spikes, and noise interference can result fr om weathe r conditi ons or from o ther appli ances being turned on or off. To decrease the possibility of the treadmill being damaged, always use a surge suppressor with the treadmill (see drawing 1 at the right). To purchase a surge suppressor, see your local GOLD. S GYM de ale r or call the telephone number on the front cover of this manual and o rder part n umb er 146 148, o r see yo ur lo cal el ectr oni cs sto re. Use only a sing le-outlet su rge suppress or that is UL 1449 liste d as a transient v oltage surge s up- pressor (TV SS). The surge s uppressor mu st have a UL suppress ed voltage rat ing of 400 volts o r less and a minimum s urge dissipa tion of 450 joul es. The surge sup pressor must b e electrical ly rated for 120 volts AC an d 15 amps.

There m ust be a moni- toring ligh t on the surge sup pressor to ind icate whether it is f unctioning p roperly. Fai lure to use a properly fu nctioning su rge suppress or could resu lt in damage to th e control syst em of the treadm ill. If the control s ystem is damag ed, the walkin g belt may change sp eed, acceler ate or stop unex pect- edly, which m ay result in a fal l and serious in jury. This product must be grounded. If it should malfunc- tion or break down, grounding provides a path of least resistance for electric current to reduce the risk of elec- t ric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. Plug the power cord into a surge suppressor, and plug the surge suppressor into an appropriate o utlet that is properly installed and grounded in accordance with all local codes and ordinances. Important: The treadmill is not compatible with GFCI-equipped outlets. This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illus- trated in drawing 1 below. A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available. The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician. The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used it must be held in place by a metal screw. Some 2-pole receptacle outlet box covers are not grounded. Contact a qualified elec- trician to determine if the outlet box cover is grounded before using an adapter. DANGER: Improper connection of the equipment-grounding conductor can result in an increased risk of electric shock.

Check with a qualified electrician or service- man if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product—if it will not fit the outlet, have a proper outlet installed by a qualified electrician. 1 2 Grounded Outlet Box Grounded Outlet Box Grounding Plug Surge Suppressor Surge Suppressor Grounding Pin Adapter Lug Metal Screw Grounded Outlet Grounding Pin 1 1 When you select the manual mode of the console, you can change the speed and i nclin e of the tr eadmi ll wit h the t ouch of a button. As you exercise, the console will display continuous exercise feedback. You can even measure your hea rt rate u sing th e built -in han dgrip pulse s ensor o r the optional chest pulse sensor (see page 21). The console also features six interactive cross trainer workouts designed to help you to burn calories and en- hance your cardiovascular system while toning and strengthening your muscles. These workouts feature the voice of a personal trainer to guide you through your workouts. The cross trainer workouts automati- cally control the speed and incline of the treadmill and prompt you to perform a variety of strength exercises during your workout. There are two whole body, two upper body, and two lower body cross trainer workouts to choose among. Note: The strength exercises re- quire the use of dumbbells and an inflatable exercise ball (not included). To purchase dumbbells or an ex- ercise ball, call the telephone number on the front cover of this manual. In ad ditio n, a distance workout counts down the dis- tance as you complete a 5-kilometer or 10-kilometer run. The conso le also f eatur es four p reset w orkou ts. Each wo rkout a utoma tical ly cont rols the s peed an d in- cline o f the tre admil l as it gui des you t hroug h an effe c- tive wo rkout. To t ur n on t he p owe r, f ol lo w th e st ep s be gi nn in g on pa ge 1 3. T o use t he m an ua l mo de o f th e co ns ol e, se e pa ge 1 3.

To use a cross trainer workout, see page 16. To use a distance workout, see page 18. To use a preset workout, see page 19. To use the information mode, see page 20. CONSOLE DIAGRAM Key Clip If you do not d o this, the console displays or other electrical components may become damaged. Plug in th e power c ord (see pa ge 11). Make sure that the circuit breaker is in the “reset” position. IMPORTANT: The console features a display demo mode, designed to be used if the treadmill is dis- played in a store. If the display lights as soon as you plug in the power cord and switch the circuit breaker to the reset position, the demo mode is turned on. To turn off the demo mode, hold down the Stop button for a few seconds. If the display re- mains lit, see THE INFORMATION MODE on page 20 to turn off the demo mode. Next, s tand on t he foot r ails of t he trea dmill. Locat e the clip attached to the key (see the drawing on page 12), and slide the clip securely onto the waistband of your clothes. Then, insert the key into the console. After a moment, the display will light. IMPORTANT: In an emergency situation, the key can be pulled from the console, causing the walking belt to slow to a stop. Test the clip by carefully taking a few steps backward; if the key is not pulled from the console, adjust the position of the clip. HOW TO USE THE MANUAL MODE 1. Inser t the key into th e console. See HOW TO TURN ON THE POWER at the left. 2. Sel ect the m anual m ode. When you in- sert the key, the manual mode will be selected. If you have se- lected a work- out, reselect the manual mode by pressing any of the cross trainer buttons once or twice until a track appears in the display. 3. Sta rt the walking belt. To start the walking belt, press the Start button, the Speed increase button, or one of the speed but- tons numbered 1 to 10. If you press the Start but- ton or the Speed in- crease button, the walk- ing belt will begin to move at 1 mph.

As you exercise, change the speed of the walking belt as desired by pressing the Speed increase and decrease buttons next to the Start button. Each time you press a button, the speed setting will change by 0.1 mph; if you hold down a button, the speed setting will change in in- crements of 0.5 mp h. If you press one of the num- bered 1 Step Speed buttons, the walking belt will gradually increase in speed until it reaches the se- lected speed setting. To stop the walking belt, press the Stop button. The time will begin to flash i n th e dis pla y. T o res ta rt the w al kin g bel t, p res s th e Sta rt button, the Spe ed inc re ase b utt on, or on e of t he nu mbe re d spe ed bu t- ton s. Reset Position Track To change the incline of the treadmill, press the I nclin e increase and decrease buttons or one of the incline buttons numbered 0 to 10. Each time y ou press the Incline increase or decrease button, the incline will change by 0.5%. If you press one of the numbered incline buttons, the treadmill will ad- just to the selected incline setting. Note: After you press the buttons, it may take a moment for the treadmill to reach the selected incline setting. 5. Fol low you r progr ess wit h the dis play. As you wa lk or run, indic a- tors wi ll appe ar in suc cessi on arou nd the tr ack unti l the ent ire tra ck appe ars. Th e track w ill the n disa p- pear an d the ind icato rs will a gain be gin to ap pear in succe ssion. The upp er part o f the dis play ca n also sh ow the elaps ed time, the dis tance t hat you h ave walk ed or run, th e speed o f the wal king be lt, the a pproxi mate n umbe r of calo ries yo u have bu rned wh ile walk ing or runn ing, yo ur pace i n minut es per mi le, or th e in- c line l evel of t he trea dmill. If desi red, pr ess the Displ ay butt on repe atedl y until t he upper p art of th e displ ay show s the inf ormat ion you a re most i nter- ested i n viewi ng.

Not e: Whil e infor matio n is shown in the up per par t of the di splay, the sam e infor ma- tion wi ll not be s hown in t he lowe r parts o f the dis- play. The lef t side of t he disp lay will sh ow the el apsed t ime, the dis tance t hat you h ave walke d or run, a nd the in - cline l evel of t he trea dmill. Note: When a workout is selected (except for the distance workouts), the display will show the time remaining in the workout instead of the elapsed time. Track To reset the display, press the Stop button, remove the key, and the n reins ert the k ey. 6. Measure your heart rate if desired. Note: If you use the handgrip pulse sensor and the optional chest pulse sensor at the same time, the console will not display your heart rate accurately. See page 21 for information on the optional chest pulse sensor. Before using the handgrip pulse sen- sor, remove the sheets of clear plastic from the metal con- tacts. In ad- dition, make sure that your hands are clean. To measure your heart rate, stand on the foot rails and hold the metal contacts on the handrail— avoid movin g yo ur ha nds. Wh en yo ur pu ls e is de - t ec te d, one or two dashes will appear in the right side of the display and then your heart rate will be s hown. For the m ost acc urate heart rate read- ing, continue to hold the contacts for about 15 seconds. 7. Turn on the fan if desired. The fan features low and high speed settings. Press the Fan button repeatedly to select a fan speed or to turn off the fan. Note: If the fan is on when the walking belt is stopped, the fan will turn off automatically after a few minutes. 8. When you are finished exercising, remove the key from the console. St ep o n to t he f oo t r ai ls, p re ss t he S t op b ut to n, an d ad ju s t th e in cl i ne o f th e t re ad mi l l to t he l ow est se tt i ng.

Th e in c li ne m u st b e at t he l o we st s et tin g wh en y o u fo ld t he t r ea dm il l to th e st or ag e p os i- ti on, o r yo u ma y da m ag e th e tr ead mi ll. Ne x t, r e- mo ve t h e ke y fr om t h e co ns o le a nd p ut i t i n a se cu re pl ac e. IMPOR TANT: I f you do not do th is, the t readm ill?s e lectr ical co mpo- nents m ay wear p remat urely Contacts See HOW TO TURN ON THE POWER on page 1 3. 2. Select one of the six cross trainer workouts. To select a cross trainer workout, press one of the Whole Body, Upper Body, or Lower Body buttons; “P 1,” “P 2,” “P 3,” “P 4,” “P 5,” or “P 6” will appear in the display. When a cross trainer workout is se- lected, the workout time will appear in the display, the maximum incline setting of the workout and the maximum speed setting of the workout will flash in the display for a few seconds, and a profile of the spee d set tin gs of th e work out w ill sc rol l acro ss the dis play. No te: Du ri ng th e wo rk ou t, a p er so na l tr ai ne r wi ll gu id e yo u th rou gh t he w or ko ut. Yo u ca n ad ju st t he vo lu me o r sel ec t an a ud io s et ti ng f or y ou r pe rs on al tr ai ne r (s ee TH E IN FO RM AT IO N MO DE o n pa ge 20 ). 3. Pre ss the St art but ton to st art the workout. A moment after you press the Start button, the treadmill will automatically adjust to the first speed and incline settings of the workout. Hold the handr ails an d begin w alkin g. Each workout is divided into 30 or 45 one-minute segme nts. D u ri ng t he worko ut, the profi le will show yo ur progr ess. Th e flash ing seg - ment of t he profi le repr esent s the cur rent se gment o f the wor k- out. Th e heigh t of the fl ashin g segme nt indi cates the spe ed sett ing for t he curr ent seg ment. A t the end of ea ch segm ent, a se ries of t ones wil l sound and the n ext seg ment of t he prof ile wil l begin t o flash.

The workout will continue in this way until the last segme nt of the profile flashes in the display and the last segment ends. The walking belt will then slow to a stop. If the sp eed or in cline s ettin g is too hi gh or too l ow at any ti me duri ng the wo rkout, you can m anual ly overr ide the s ettin g by pres sing th e Speed or Incli ne butt ons; ho wever, when th e next se gment of the wo rkout b egins, the tre admil l will au to- matic ally ad just to t he spee d and inc line se t- tings f or the ne xt segm ent. To rest ar t the w or kou t, pr es s the S ta rt but- ton or the Speed i ncrea se button. The wal king be lt will be gin to mo ve at 1 mph. When the nex t seg - men t of the w ork out be gin s, the t rea dmi ll wil l aut o- mat ical ly adj ust to th e spe ed an d inc li ne se tt ing s for the n ex t seg men t. Current Segment W hen the first strength e xercise segment be- gins (only one indicator will flash in the Current Segment column), the walking belt will slow to a stop and the name of the first strength exercise will appear in the display for a few sec- onds. Next, the personal trainer will tell you the recom- mended number of repetitions for the first strength exercise. Remove the clip from the waistband of your clothes, step off the treadmill, and prepare to begin the first strength exercise. The personal trainer and the display will count the repetitions; perform one repetition of the exercise on each count. Exercise with a slow, steady motion; do not perform more than one repetition for each count. Note: Refer to the accompanying exercise chart to see the correct form for each exercise. When per- forming lunges, alternate legs with each repetition. When performing dumbbell rows, perform half the repetitions with your right arm and half the repeti- tions with your left arm. The strength exercises re- quire the use of dumbbells and an inflatable exer- cise ball (not included).