R Programmable Treadmill Ergometer R USA Owner’s Manual page 1
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 protect the treadmill. Note for Club Owners: To ensure the proper use and safety of the M9.5sp treadmill, make sure that all users review this manual.
• 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 not have any user-serviceable parts. See Getting Service later in this manual for service information.
Table of Contents 1 2 3 Before You Begin ................................................. 5 About this Manual ............................................................. 5 Unpacking the M9.5sp Treadmill ...................................... 6 Setting Up the M9.5sp Treadmill ......................... 7 Installation Requirements ................................................. 7 Assembly Instructions .......................................................
1 Before You Begin Congratulations on purchasing one of the newest, most technologically advanced 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 M9.5sp treadmill offers 105 professionally-designed exercise programs.
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 unpack the parts from the original shipping container. CAUTION: This unit weighs over 150 pounds.
2 Setting Up the M9.5sp Treadmill 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 instructions in this manual. If you do not assemble and use this treadmill according to following guidelines, you could void the Precor warranty. CAUTION: Precor recommends that two people move the treadmill to its proper location. A fully assembled M9.
Photo 1 Install handrail/ display assembly. Handrail/display assembly Handrail/display assembly mount 4. Position the handrail assembly so both the right and left handrail columns align over the mounts. (See Photo 1.) Replace the washers and locknuts. Using the 1/2" box end wrench, begin to tighten each locknut. Alternate between each one until all four locknuts are snug up against the handrail columns. Photo 2 Install ribbon cable connector.
Photo 3 Secure top two bolts. Lift motor Treadmill 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.
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. Overtightening can cause damage to the plastic cover. 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.
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 treadmill. 2.
3 Using the M9.5sp Treadmill As simple as using the M9.5sp treadmill might seem, you should read this section so that you can use it safely and easily.
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 desired choice on the display. ENTER: Use this key to enter your selection into the program. CANCEL: Press this key to cancel your selection and return to a previous question.
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 workout, take several minutes to bring your heart rate into your training zone, which is shown in Diagram 2 later in this manual.
5. At the "Select Mode" prompt, choose how you want to program your session (Manual or Program) by using the appropriate black arrow. Select Manual 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 “Select Mode” prompt, specify whether you want distance measured in miles or kilometers using the appropriate black arrow. 7.
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, specify whether you want a warmup period. If “Warm-up” is chosen, you may exit the 3-minute warmup session by pressing CANCEL.
Diagram 1 Boston Marathon custom designed course Miles 2 4 6 22 24 26 8 10 12 14 16 18 20 +12% Segment 0% -3% 20 +12% 0% -3% Finish 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 11 through 15, the segments are 0.1 miles. For courses 16 through 19, the segments are 0.
4. To enter custom course mode, at the “Set Configuration?” prompt, press arrows on the left keypad to answer NO . one of the 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 a ten mile course, at the “Course #XX” prompt, select a course numbered 1 through 10.
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 increase incline DN press to decrease incline 9. Change the segment to reflect the desired incline or decline.
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, as shown below: M9.
7. At the “Program Speed” prompt, select one: If you want... To be asked this prompt at the beginning of each session Constant speed Average speed Then... Press ENTER Press Press 8. At the “Use Pacer” prompt, select one: If you want... To be asked this prompt at the beginning of each session To use a pacer To not use a pacer Then... Press ENTER Press Press 9. At the “Use Warmup” prompt, select one: If you want...
4 Getting the Most Out of Your Workout A workout on the M9.5sp Programmable Treadmill Ergometer provides excellent 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 general understanding of the principles behind aerobic training is invaluable. The best source of fitness information is your specialty fitness dealer.
Your heart rate.
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 cooldown. 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.
5 Maintaining the M9.5sp Treadmill 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 Treadmill Your Precor treadmill relies on low friction for efficient operation. To keep the friction low, the treadmill must be as clean as possible.
Photo 7 Adjusting the running belt Belt adjustment bolt 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 treadmill is OFF and the running belt is completely stopped. 2. Locate the belt adjustment bolt at the rear of the treadmill (see Photo 7).
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 adjusting the running belt or working near the rear roller. To adjust belt tension, use the rear belt adjustment bolts (see Photo 7).
6 Marathon Courses and Custom Course Grids The following four marathon courses are available for your use. Each course can be programmed into the M9.5sp treadmill by following the instructions found in Creating Custom Courses. Note: After you program the marathons into the treadmill’s memory, it might be helpful to write the actual course number you used in the “Notes” section above each graph. Use the blank custom course graph to design your own custom courses.
Bloomsday Run custom designed course Diagram 6 Course Number: #1-10 Course Description: Bloomsday Run - Spokane Segment Length: .05 miles Overall Distance: 7.
page 30 Diagram 8 +12% 0% -3% +12% 0% -3% +12% 0% -3% +12% 0% -3% Custom Course Grid Sheet
USA R Precor Incorporated P.O. Box 3004 Bothell, WA USA 98041-3004 Precor and “M” are registered trademarks of Precor Incorporated. © 1987 Precor Incorporated Specifications subject to change without notice.
