Trojan Cardio 470 Owner's manual

CARDIO 470

TREADMILL

TREADMILL CARE, INSTRUCTION

AND ASSEMBLY MANUAL

INDEX PAGE

1. SAFETY INSTRUCTIONS 3

2. PRE ASSEMBLY CHECK LIST 5

3. HARDWARE LIST 6

4. ASSEMBLY STEPS 7

5. UNFOLDING/FOLDING/TRANSPORT 10

6. MAINTENANCE 11

7. GROUNDING INSTRUCTIONS 12

8. COMPUTER FUNCTIONS 13

9. FITNESS TIPS & TECHNIQUES 17

10. CONDITIONING GUIDELINES 18

11. WARM -UP AND COOL-DOWN 19

12. FREQUENTLY ASKED QUESTIONS 20

13. PARTS LIST 21

14. EXPLODED DRAWING 25

15. TROJAN 1 YEAR LIMITED WARRANTY 26

16. TROJAN REPAIRS PROCEDURE 27

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1. SAFETY INSTRUCTIONS

It is the sole responsibility of the purchaser of TROJAN products to read the owner’s manual, warning labels and instruct

all individuals, on proper usage of the equipment. Understanding each and every warning to the fullest is important. If any

of these instructions or warnings are unclear, please contact TROJAN CUSTOMER SERVICES on 0861 876526

(0861 TROJAN), within the Republic of South Africa.

The equipment is only intended for HOME USE and is NOT INTENDED FOR COMMERCIAL, INSTITUTIONAL AND/

OR STUDIO FACILITIES USE.

Contact TROJAN with any questions regarding this classication. It is recommended that all users of TROJAN be informed

of the following information prior to use.

HEALTH WARNING

• Beforestartinganyexerciseorconditioningprogramyoushouldconsultwithyourpersonalphysiciantoseeifyou

requireacompletephysicalexam.Thisisespeciallyimportantifyouareovertheageof35orhaveneverexercised,

are pregnant or suffer from any illness.

•Ifatanytimeduringexerciseyoufeelfaint,dizzyorexperiencepain,stopexercisingimmediatelyandconsultyour

physician.

•Toavoidmuscularpainandstrain,begineachworkoutbystretchingandwarmingupandendeachsessionbycooling

down and stretching.

•Thisequipmentisnotintendedforusebypersons(includingchildren)withreducedphysical,sensoryormental

capabilities, unless they have been given instruction on the use of this equipment or are supervised.

ACCESS CONTROL

TROJAN recommends that all tness equipment be used in a supervised area. It is recommended that the equipment be

located in an access controlled area. Control is the responsibility of the owner. Keep children away from all equipment.

Parents or other supervising adults must provide close supervision of children, if the equipment is used in the presence of

children.

INSTALLATION

•Besecuredtoorsetuponasolid,levelsurfacetostabilizeandeliminaterockingortippingoverduringtraining.

• Besetupinsideyourhomeawayfrommoistureanddust(theequipmentisnotdesignedforoutdooruse).

• Besetupwithsufcientventilationtoensureproperoperation.

• Besetupwithsufcientspacearoundtheequipmentsothatallexercisescanbecompletedsafely.Itisrecommended

thatthereshouldbeatleast1mofspacearoundtheequipmentwhereaccessisrequiredtoexercise.Fortreadmillsit

isrecommendedthatyouhave2mofspacebehindtherunningdeck.

• Beinstalledbyourteamofinstallers.

PROPER USAGE

•Donotusetheequipmentinanywayotherthanasdesignedorintendedbythemanufacturer.Itisimperativethat

TROJAN equipment is used properly to avoid injury.

•Injuriesmayresultfromexercisingimproperlyorexcessively.

•YourTROJANequipmentshouldonlybeusedbyonepersonatatime.

• Becarefultomaintainyourbalancewhileusing,mounting,dismounting,folding,unfoldingorassemblingyourTROJAN

equipment to avoid injury.

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INSPECTION

•Donotuseorpermituseofanyequipmentthatisdamagedorhaswornorbrokenparts.ForallTROJANequipment

use only replacement parts supplied by TROJAN.

•Alwaysmakesurethatallnutsandboltsaretightenedpriortoeachuse.

•Cablesandbeltsposeanextremedangerifusedwhenfrayed.Alwaysreplaceanycableatrstsignofwear.

•Routinelyinspectallaccessoryclipsthatjoinattachmentstothecablesandreplaceattherstsignofwear.

•Maintainlabelsandnameplates–donotremovelabelsforanyreason.Theycontainimportantinformation.

•Equipmentmaintenance–Preventativemaintenanceisthekeytosmoothoperatingequipment.Pleaseensurethatyou

follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.

•Beforeanyuse,examineallaccessoriesapprovedforusewiththeTROJANequipmentfordamageorwear.

•ShouldyourTrojanequipmentappeardamagedorworn,donotattempttouseorrepairtheequipmentyourself.

Please contact our TROJAN SERVICE DEPARTMENT on 0861 876526 (0861 TROJAN) to arrange a repair.

OPERATING WARNINGS

•Itisthepurchaser’sresponsibilitytoinstructallusersastotheproperoperatingproceduresofallTROJANequipment.

•Keepchildrenawayfromallmovingpartsandawayfromallstrengthequipment.Parentsmustprovideclose

supervision of children if the equipment is used in the presence of children.

•Donotwearloosettingclothingorjewellerywhenusingtheequipment.Itisalsorecommendedthatuserstieup

long hair to avoid contact with moving parts.

•Ensurethatanyonenotusingtheequipmentstaysclearoftheuser,accessoriesandmovingpartswhilethemachineis

in operation.

ELECTRICAL SAFETY

•UseonlyweightselectorpinssuppliedbyTROJAN.Shouldyourpinbelostordamaged,contactourservice

department to arrange delivery of a new pin.

•Ensurethatweightselectorpinsarefullyinsertedaspartialinsertioncancauseweightstofallunexpectedly.

•Neverpintheweightstackinanelevatedposition.

•Neverremoveaselectorpinifanyweightsaresuspended.

•Neverattempttoreleasejammedweightsorpinsthataresuspended.

USER WEIGHT LIMITATIONS

• ThisTROJANCARDIO470TREADMILLmaynotbeusedbypersonsweighingmorethan130kg.

SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE

If any of these instructions or warnings are unclear please contact Trojan Customer Services on

0861 876 526 (0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.

1. SAFETY INSTRUCTIONS (CONT.)

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2. PRE ASSEMBLY CHECK LIST

ThankyouforchoosingtheTROJAN CARDIO 470 TREADMILL.Wetakegreatprideinproducingthisqualityproduct

andhopeitwillprovidemanyhoursofqualityexercisetomakeyoufeelbetter,lookbetterandenjoylifetoitsfullest.

Yes,itisaprovenfactthataregularexerciseprogramcanimproveyourphysicalandmentalhealth.Toooften,ourbusy

lifestyleslimitourtimeandopportunitytoexercise.TheTROJAN CARDIO 470 TREADMILL provides a convenient

and simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle.Before reading

further, please familiarise yourself with the parts that are labelled. Read this manual carefully before using the TROJAN

CARDIO 470 TREADMILL.

Upright

Running Belt

SPECIFICATIONS

Motor: 1.5hpcontinuous/3.0hppeak

Speed: 1-16kph

Functions: Speed / distance / time / calories / incline / pulse

Programs - 24 pre-set / 1 manual

Elevation: Electronic incline 0-12%

Runningdeck(mm): 1190(l)x610(w)

Set-upsize(mm): 1780(l)x820(w)x1375(h)

User weight: 130kg(maximum)

Speed Adjustment Switch

Incline Adjustment Switch

Consol

Wheel

Safety Key

LockingPin

Main Frame

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3. HARDWARE LIST

#74. 3.5 × 12 mm

Sheet Metal Screw (4pcs)

#100. 5/16" × 18 × 1.5T

Flat Washer (6pcs)

#125. M5 × 25 mm

Phillips Head Screw (2pcs)

#44. Safety Key (1pc)

#103. M6 (66 × 88)

Allen Key (1pc)

#99. 5/16" × 1/2"

ButtonHeadSocketBolt(14pcs)

#101. 5/16" × 23 × 1.5T

Curved Washer (8pcs)

#126. M5 × 35 mm

Phillips Head Screw (2pcs)

#104. Lubricant (1pc)

#102. Combination M5 Allen Key &

Phillips Head Screw Driver (1pc)

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4. ASSEMBLY STEPS

WARNING:

•Twopeoplearerequiredtoassemblethetreadmill.

•Pleasefollowtheassemblystepstoavoidinjury.

STEP 1:

•Takethetreadmilloutoftheboxandlayitonaat

surface.

STEP 2:

•ConnecttheLowerComputerCable(53)tothe

Right Upright (4).

STEP 3:

•InserttheLeftandRightUprights(5,4)into

the Frame Base (2) and secure with the eight

5/16”×1/2”ButtonHeadSocketBolts(99),four

5/16”x18x1.5TFlatWashers(100)andfour

5/16” × 23 × 1.5T Curved Washers (101) using

the Combination M5 Allen Wrench & Phillips Head

Screw Driver (102).

CAUTION:

Ensure that cables are not damaged

during assembly or when tightening screws.

CAUTION:

Ensure that cables are not damaged

during assembly or when tightening screws.



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STEP 4:

•ConnecttheMiddleComputerCable(55)tothe

Lower Computer Cable (53).

STEP 5:

•AttachtheConsolSupport(6)ontotheLeftand

RightUprights(5,4)withsix5/16”×1/2”Button

HeadSocketBolts(99),two5/16”x18x1.5TFlat

Washers (100) and four 5/16” × 23 × 1.5T Curved

Washers (101) using the Combination M5 Allen

Wrench & Phillips Head Screw Driver (102).

STEP 6:

•AttachtheLeftandRightOuterHandlebar

Covers (129, 130) to the Consol Support (6) with

four 3.5 × 12 mm Sheet Metal Screws (74) using

the Combination M5 Allen Wrench & Phillips Head

Screw Driver (102).

CAUTION:

Ensure that cables are not damaged

during assembly or when tightening screws.



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STEP 7:

•ConnecttheMiddleComputerCable(55)tothe

Upper Computer Cable (21 ~ 13).

•ConnecttheComputerCable(90~7)tothe

Computer Cable (21 ~ 12).

•IfthereisaHRReceiver,connectthe5PinUpper

HR Receiver Cable (21 ~ 14) and 5 Pin Middle HR

Receiver Cable (90 ~ 8).

STEP 8:

•InserttheConsolAssembly(21)intotheConsol

Support (6).

•AttachtheConsolAssembly(21)totheConsol

Support(6)withtwoM5x25mmPhillipsHead

Screws(125)andtwoM5x35mmPhillipsHead

Screws (126) using the Combination M5 Allen

Wrench & Phillips Head Screw Driver (102) and

tighten them.

CAUTION:

Ensure that cables are not damaged

during assembly or when tightening screws.

CAUTION:

Ensure that cables are not damaged

during assembly or when tightening screws.

Recheck

all bolts and nuts are

tightened securely

before using the machine

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5. UNFOLDING / FOLDING / TRANSPORT

UNFOLDING

• Holdthetreadmillrunningboardwithyourlefthand.

• PulltheLockingKnoboutwithyourrighthandandslowlylowerthetreadmillRunningDeck.

• RemoveyourrighthandasyouslowlylowertheRunningBoardtotheoor.

(As shown in  gure 1 & 2)

FOLDING

• Ensuretheinclineangleofthetreadmillisatitslowestposition.

• PullouttheLockingKnobuntilthetreadmillrunningdeckcanbelifted.

• LiftthetreadmillrunningdeckupuntiltheLockingKnoblockssecurelyintotheframe.

(As shown in  gure 3 & 4)

TRANSPORT

•PlacingyourhandsontheRearEndCap,gentlyPullthetreadmilltowardyouliftingthebaseofthetreadmill.

•Youcannoweasilymovethetreadmilltothedesiredpositionbypushingitonitswheels.

HIGH PRESSURE CYLINDER

Thesoftdropsystemisrunoffahighpressurecylinder.Pleasebeextracarefulnottoknockor

damage the cylinder. If the cylinder is damaged it could affect the smooth operation of the soft drop

functionalityorevenpreventupordownmovementofthedeck.

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LUBRICATION SCHEDULE.

• Checkthetreadboardlubricationduringinstallation.Ifit’snecessary,lubricatethetreadboardusingonehalfofthe

lubricant provided, before using the treadmill for the rst time.

• Ifthetreadmillisusedonaregularbasis,therunningdeckshouldbelubricatedonceamonth.

• Ifthetreadmillisnotusedfortwomonthsormore,thetreadboardmustbelubricatedbeforeuse.

6. MAINTENANCE

HOW TO CHECK TREADBELT FOR PROPER

LUBRICATION

• Liftonesideofthetreadbeltandfeelthetopsurfaceofthetreadboard.

• Ifthesurfaceisslicktothetouch,thennofurtherlubricationisrequired.

• Ifthesurfaceisdrytothetouch,applyonepacketoflubricant

or half of the bottle of lubricant.

BELT TRACKING ADJUSTMENT

• Ifduringuseyounoticethattherunningbelteithershiftstotherightorthe

left of centre, switch off the treadmill, remove the “Safety Key” and unplug

the equipment from the AC power source.

• Iftherunningbeltshiftsleft,usingAllenKeyprovided,turn

 theleftrearrolleradjustmentclockwisenomorethan1/4”ofaturn

(if the running belt shifts right, adjust the right rear roller).

• RemovetheAllenKey,insertthe“SafetyKey”andinsertthe 

AC power cord into the AC outlet. Turn on your treadmill and

observe after running for a few minutes to see if the problem

has been corrected.

• Thismaytakeseveraladjustments,sorepeattheaboveprocedure.

Your treadmill should require little maintenance other than to periodically apply lubricant. Lubricating under the

treadbeltwillensuresuperiorperformanceandextendthetreadmill’slifeexpectancy.

Speed Interval

6 KM / hr. Below 1 year

6~12 KM / hr. 6 months

12 KM / hr. Above 3 months

HOW TO APPLY LUBRICANT

• Liftonesideoftreadbelt.

• Pouronehalfofthelubricantbottleunderthecentreofthetreadbeltonthetopsurfaceofthetreadboard.

• Walkonthetreadmillataslowspeedfor3to5minutestoevenlydistributelubricant.

 NOTE:DONOToverlubricatetreadboard.Anyexcesslubricantthatcomesoutshouldbewipedoff.

NOTE: ONLY USE HALF THE BOTTLE OF LUBRICANT PER APPLICATION.

• NOTE:Ifyourlubricantisnished,thetreadbeltcanbelubricatedwithDubbin.

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7. GROUNDING INSTRUCTIONS

Thisproductmustbegrounded.Ifamalfunctionorbreakdownoccurs,groundingprovidesapathofleastresistancefor

electriccurrenttoreducetheriskofelectricshock.Thisproductisequippedwithacordhavinganequipment-grounding

conductor and a grounding plug. The plug must be plugged into an appropriate outlet that is properly installed and

grounded in accordance with all local codes and ordinances.

DANGER-improperconnectionoftheequipment-groundingconductorcanresultinariskofelectricshock.Checkwith

a qualied electrician or serviceman 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 t the outlet; have a proper outlet installed by a qualied electrician.

Thisproductisforuseonanominal220-240-voltcircuitandhasagroundingplugthatlooksliketheplugillustratedin

thegure.Makesurethattheproductisconnectedtoanoutlethavingthesamecongurationastheplug.Noadaptor

should be used with this product.

GROUNDING ILLUSTRATION

GROUNDED OUTLET

GROUNDING PIN

10282-13

GROUNDING ILLUSTRATION

8. COMPUTER OPERATION FUNCTIONS

KEYS FOR COMPUTER CONSOL

START KEY

PresstheSTARTkeytostarttheRunningBelt,thespeedoftheRunningBeltwillbe1.0km/h.

STOP KEY

WhentheRunningBeltismovingataspeedof3.5km/h,presstheSTOPkeytostoptheRunningBelt.TheRunningBelt

willslowtoastop.OncetheSTOPkeyispressednootherFunctionKeyswillfunction.Ifthespeedofthetreadmillisless

than1.5km/htheRunningBeltwillstopimmediately.

CLEAR / SET KEY

Once the Running Belt has stopped, you can clear all gures by pressing CLEAR / SET. The Time, Distance and Calorie

functions can be changed by pressing the CLEAR / SET button and holding it for 3 seconds. To set the Time, Distance or

Caloriefunctions,pressSET+orSET–.

MODE KEY

Once all the gures have been cleared, press MODE to select your desired running program. There are 24 programs to

select from. Each program is 30 minutes. Your speed can be adjusted throughout the program. A bell will ring 3 times to

indicate the end of a program.

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8. COMPUTER FUNCTIONS (CONT.)

SPEED KEY

PresstheSPEEDkey“

” or “ “ , to adjust the running speed of the treadmill.

INCLINE KEY

PresstheINCLINEkey“

” or “ “, to adjust the incline of the treadmill.

SPEED SHORTCUT KEY

Thesethreekeysadjustyourspeedautomaticallywithoutselectingaspecicprogram.Thefollowingoptionsmaybe

selected,“SpeedWalk”,“Jog”or“Run”.Thehighestspeedofthistreadmillis16km/h.

INCLINE SHORTCUT KEY

Thesethreekeysadjusttheinclineofthetreadmillautomatically.Thefollowingoptionsmaybeselected“3”,“6”or“9”.

The highest incline of this treadmill is “12”.

SAFETY KEY

To stop the treadmill immediately in case of an emergency, remove the SAFETY KEY.

GETTING STARTED

Power the treadmill on by plugging it into an appropriate wall outlet, then turn on the power switch located at the front

of the treadmill below the Motor Shield.

Ensure that the SAFETY KEY is installed, as the treadmill will not power on without it.

When the power is turned on, all the lights on the display will light up for a short time.

SELF-CHECKING

Whenusingforthetreadmillforthersttime,itisnecessarytoallowthetreadmilltocarryoutaself-check:

• RemovetheSAFETYKEY,pressMODEandhold,theninserttheSAFETYKEYagain,themachinewillenterintothe

self-checkingmode.

• Self–checkingmodecanbeterminatedbypressingtheSTARTbutton.

QUICK-START OPERATION

1. Press and release the START button to activate the display, if not already activated. Installing the SAFETY KEY will also

activate the consol display.

2. PressandreleasetheSTARTbuttontostarttheRunningBeltmovingat1.0km/h.AdjustthespeedoftheRunning

Belt by using the “

“ or “ “. The SPEED SHORTCUT KEYS may also be used to adjust the speed. The speed range

isfrom1.0km/h–16.0km/h.

3. To slow the treadmill down, hold the “

“keyuntilthedesiredspeedisreached.TheSPEEDSHORTCUTKEYSmay

also be used to adjust the speed.

4. Whenrunning,pressSTOP,theRunningBeltwillgraduallyslowdown.Ifthespeedisunder1.5km/htheRunning

Belt will stop immediately.

5. Whenrunning,pressCLEAR,thiswillresetallsettingsexceptforthespeedoftheRunningBelt.Thetreadmillwill

then be in Manual mode.

6. To stop the Running Belt, press STOP.

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8. COMPUTER FUNCTIONS (CONT.)

INCLINE FEATURE

• TheINCLINEmaybeadjustedatanytimeduringtheworkout.

• TheINCLINErangeisfrom“0”to“12”levels.

• Pressthe“

” or “ “ to achieve desired level of effort. The three INCLINE SHORTCUT KEYS of “3”, “6” or “9” may

also be used.

• Theconsoldisplaywillindicatetheinclinepercentageasadjustmentsaremade.

• Theinclinewillremaininitspositionwhenthedisplayisturnedoff.

PULSE GRIP FEATURE

ThePulse(HeartRate)consolwindowwilldisplayyourcurrentheartrateinbeatsperminuteduringtheworkout.You

must hold both stainless steel hand pulse sensors in order to display your pulse. A pulse value will display anytime the

upper display is receiving a Hand Pulse signal.

CALORIE DISPLAY

Displaysthecumulativecaloriesburnedduringyourworkout.

NOTE:Thisisonlyaroughguideusedforcomparisonofdifferentexercisesessions,itshouldnotbeusedformedicalpur-

poses.

PROGRAMMABLE OPERATIONS

This treadmill offers 24 pre-set programs. The rst 14 pre-set programs (P1 to P14) are only for speed; the last 10 pre-

setprograms(P15toP24)areacombinationofspeedandincline.CareshouldbetakenwhenusingprogramsP15to

P24 as these are designed for advance users.

NOTE: Children under 16 years of age are not recommended to use the last 10 pre-set programs.

To Select a Program

• Makesurethetreadmillisinthestopposition;pressCLEAR/SETtoenterintoresettingmode.PressMODEto

choose the desired program (P1 to P24), then press START to begin the program with the default values.

• Thespeedwindowwillnowbeshowingthepre-setspeedoftheselectedprogram.

• Eachprogramis30minutes.Thespeedcanbealteredmanuallyorautomaticallyaftereveryoneminuteprogram.

Three seconds before the end of a program a bell will ring three times then the Running Belt will come to a stop.

HEART RATE CONTROL (HRC) PROGRAM:

1. ChoosetheHRCprogramandthenpressSTARTtobeginworkout.Allparametersintheheartratecontrolprogram

will count using the pre-set parameters.

2. UseSPEEDkey“

” or “ “ to set Target Heart Rate value then press ENTER .

3. UseSPEEDkey“

” or “ “tosetworkouttimeandthenpressSTARTtobeginworkout.

Error Codes:

E0: Safetyopenandmessageprompt“Pleaseputonsafetykey”willbedisplayed.

E1: Receive no RPM signal from the Front Roller after 10 second. Error message will be prompted and the machine

will shut down automatically.

E3: Calibration error.

10282-16



8. COMPUTER FUNCTIONS (CONT.)

10282-17

Tr apezius

Posterior

Tricep

Latissimus Dorsi

Gluteals

Hamstrings

Gastrocnemius

Tr apezius

Pectoralis Major

Serratus Anterior

Biceps

Abdominal

Sartorius

Quadriceps

Tibialis

AEROBIC EXERCISE

Aerobicexerciseisanysustainedactivitythatsendsoxygentoyourmusclesviayourheartandlungs.Aerobicexercise

improvesthetnessofyourlungsandheart-yourbody’smostimportantmuscle.Aerobicexercisetnessispromoted

byanyactivitythatusesyourlargemuscles(arms,legs,orbuttock,forexample).Yourheartbeatsquicklyandyoubreathe

deeply.Anaerobicexerciseshouldformpartofyourentireexerciseroutine.

WEIGHT TRAINING

Alongwithaerobicexercisingwhichhelpsgetridofandkeepofftheexcessfatthatourbodiescanstore,weighttraining

isanessentialpartoftheexerciseroutineprocess.Weighttraininghelpstone,buildandstrengthenmuscle.Ifyouare

workingaboveyourtargetzone,youmaywanttodoalesseramountofreps.Alwaysconsultyourphysicianbefore

beginninganyexerciseprogram.

MUSCLE CHART

CARDIO 470 TREADMILL

Theexerciseroutinethatisperformedonthetreadmillwilldevelopthelowerbodymusclegroupaswellascondition

thecirculatorysystemandprovideagoodaerobicworkout.Thesemusclegroupsarehighlightedonthemusclechart

below.

9. FITNESS TIPS AND TECHNIQUES

TrojanandtheHeartandStrokeFoundationhavejoinedforcestoKEEPSOUTHAFRICAMOVING.

TheHeartandStrokeFoundationSouthAfricaencouragesallSouthAfricanstomakeheart-healthychoices

thatincludedailyphysicalactivity,exerciseandabalanceddiet.UseTrojan,SA’sNo.1sellingHomeFitness

brandtogivesyoutheabilitytoboostyourtnesslevelandloweryourriskofcardiovasculardisease.

Visit www.trojanhealth.co.zaforequipmentchoicesandexerciseprograms,and

www.heartfoundation.co.za for information on how to adopt a healthy lifestyle.

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EXERCISE INTENSITY

Tomaximizethebenetsofexercising,itisimportanttoexercisewiththe

proper intensity. The proper intensity level can be found by using your heart

rateasaguide.Foreffectiveaerobicexercise,yourheartrateshouldbe

maintainedatalevelbetween65%and85%ofyourmaximumheartrateas

youexercise.Thisisknownasyourtargetzone.Youcanndyourtargetzone

in the table below.

Duringtherstfewmonthsofyourexerciseprogram,keepyourheartratenearthelowendofyourtargetzoneasyou

exercise.Afterafewmonths,yourheartratecanbeincreasedgraduallyuntilitisnearthemiddleofyourtargetzoneas

youexercise.

Tomeasureyourheartrate,stopexercisingbutcontinuemovingyourlegsorwalkingaroundandplacetwongerson

yourwrist.Takeasix-secondheartbeatcountandmultiplytheresultsby10tondyourheartrate.Forexample,ifyour

six-secondheartbeatcountis14,yourheartrateis140beatsperminute.(Asix-secondcountisusedbecauseyour

heartratewilldroprapidlywhenyoustopexercising.)

Adjusttheintensityofyourexerciseuntil

your heart rate is at the proper level.

For more information visit

www.trojanhealth.co.za

10. CONDITIONING GUIDELINES

Howyoubeginyourexerciseprogramdependsonyourphysicalcondition.Ifyouhavebeeninactiveforseveral

years, or are severely overweight, you must start slowly and increase your time on the equipment; a few minutes

perworkout.

Initially,youmaybeabletoexerciseonlyforafewminutesinyourtargetzonehowever;youraerobictnesswill

improveoverthenextsixtoeightweeks.Don’tbediscouragedifittakeslonger.It’simportanttoworkatyour

ownpace.Ultimately,you’llbeabletoexercisecontinuouslyfor30minutes.Thebetteryouraerobictness,the

harderyouwillhavetoworktostayinyourtargetzone.Pleaseremembertheseessentials:

•Haveyourdoctorreviewyourtraininganddietprogramstoadviseyouofaworkoutroutineyoushouldadopt.

•Beginyourtrainingprogramslowlywithrealisticgoalsthathavebeensetbyyouandyourdoctor.

•Monitoryourpulsefrequently.Establishyourtargetheartratebasedonyourageandcondition.

• Setupyourequipmentonaat,evensurfaceatleast3feetfromwallsandfurniture.

10282-19

11. WARM-UP AND COOL-DOWN

WORKOUT GUIDELINES

Eachworkoutshouldincludethefollowingthreeparts:

Awarm-up:5to10minutesofstretchingandlightexercise.Aproperwarm-upincreasesyourbodytemperature,heart

rate,andcirculationinpreparationforexercise.Trainingzoneexercise:20to30minutesofexercisingwithyourheart

rateinyourtrainingzone.(Note:Duringtherstfewweeksofyourexerciseprogram,donotkeepyourheartratein

yourtrainingzoneforlongerthan20minutes.)cool-down:5to10minutesofstretching.Thiswillincreasetheexibility

ofyourmusclesandwillhelptopreventpost-exerciseproblems.

EXERCISE FREQUENCY

Tomaintainorimproveyourcondition,planthreeworkoutseachweek,withatleastonedayofrestbetweenworkouts.

Afterafewmonthsofregularexercise,youmaycompleteuptoveworkoutseachweek,ifdesired.Remember,thekey

tosuccessistomakeexercisearegularandenjoyablepartofyoureverydaylife.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you

stretch, never bounce.

1.Toe Touch Stretch

Standwithyourkneesbentslightlyandslowlybendforwardfromyourhips.Allow

yourbackandshoulderstorelaxasyoureachdowntowardyourtoesasfaras

possible.Holdfor15counts,andthenrelax.Repeat3times.Stretches:Hamstrings,

backofkneesandback.

2.Hamstring Stretch

Sitwithonelegextended.Bringthesoleoftheoppositefoottowardyouandrest

itagainsttheinnerthighofyourextendedleg.Reachtowardyourtoesasfaras

possible.Holdfor15counts,andthenrelax.Repeat3timesforeachleg.

Stretches:Hamstrings,lowerbackandgroin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall.

Keepyourbacklegstraightandyourbackfootatontheoor.Bendyourfrontleg,

leanforwardandmoveyourhipstowardthewall.Holdfor15counts,andthenrelax.

Repeat 3 times for each leg. To cause further stretching of the Achilles tendons, bend

yourbacklegaswell.Stretches:Calves,Achillestendonsandankles.

4. Quadriceps Stretch

Withonehandagainstawallforbalance,reachbackandgrasponefootwithyour

otherhand.Bringyourheelasclosetoyourbuttocksaspossible.Holdfor15counts,

thenrelax.Repeat3timesforeachleg.Stretches:Quadricepsandhipmuscles.

5.Inner Thigh Stretch

Sitwiththesolesofyourfeettogetherandyourkneesoutward.Pullyourfeet

towardyourgroinareaasfaraspossible.Holdfor15counts,andthenrelax.Repeat

3 times.Stretches: Quadriceps and hip muscles.

For more information visit www.trojanhealth.co.za

10282-20

12. FREQUENTLY ASKED QUESTIONS

Q1. My consol is showing E1

· Computer cannot read the speed value, motor damaged or signal lost.

· Turn off treadmill unplug, leave for 30 seconds and then restart the treadmill.

· If the error persists please contact our TROJAN Call Centre on 0861 876 526 (0861 Trojan).

Q2. My consol is showing E6

· Computer is reading incline incorrectly, incline motor damaged or signal lost.

· Turn off the treadmill, unplug the unit, leave for 30 seconds and then restart the treadmill.

· If the error persists please contact our TROJAN Call Centre on 0861 876 526 (0861 Trojan).

Q3. My computer consol is not working

·Checkthatyourpowercordisinyourpoweroutletandison.

·Checkthatyouhaveapowersupplytoyourhome.

·Ensurethattheconsolcomputercableshavebeenconnectedproperlyintheneckpiecewhenassemblingtheunit.

Q4. The consol cannot read the hand pulse signal

·Thehandpulsesensorswillnotoperatecorrectlyifyourskinisextremelydry.Moistenyourhandsandtryagain.

·Avoidmovingyourhandswhileexercisingandholdthehandspulsesensorsrmlywhileexercising.Ifyoudo

moveyourhandswhileexercising,givethecomputerafewsecondstoresampleanddisplayyourcorrectheart

pulse rate.

· Clean the hand pulse sensors to ensure good contact between your body and the pulse sensor.

· If the error persists, please contact the TORJAN Call Centre on 0861 876 526 (0861 Trojan).

Q5. My LCD is dim

·Checkifunitisindirectsunlight,moveifnecessary.Ifdisplaydoesnotimprove,pleasecontactthe TROJAN Call

Centre on 0861 876 526 (0861 Trojan).

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Trojan Cardio 470 Owner's manual

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