Trojan Marathon 220 Owner's manual

Brand: Trojan

Model: Marathon 220

Category: Fitness, gymnastics & weight training

Type: Owner's manual

TROJAN

MY SPACE MY TIME

CAUTION

READ ALL PRECAUTIONS AND

INSTRUCTIONS IN THIS MANUAL

BEFORE USING THIS EQUIPMENT.

KEEP THIS MANUAL FOR

FUTURE REFERENCE

MARATHON 220

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 9

6. MAINTENANCE 10

7. GROUNDING INSTRUCTIONS 11

8. COMPUTER FUNCTIONS 12

9. FITNESS TIPS & TECHNIQUES 14

10. CONDITIONING GUIDELINES 15

11. WARM -UP AND COOL-DOWN 16

12. FREQUENTLY ASKED QUESTIONS 17

13. PARTS LIST 18

14. EXPLODED DRAWING 20

15. TROJAN 1 YEAR LIMITED WARRANTY 21

16. TROJAN REPAIRS PROCEDURE 22

10258-3

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 876 526 (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inactive,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.

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 others supervising adults must provide close supervision of children if the equipment is used in the presence

of children.

INSTALLATION

TROJAN recommends that all equipment:

• Besecuredtoorsetuponasolid,levelsurfacetostabilise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.

• 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orassemblingyourTROJANequipmentto

avoid injury.

• DonotattempttoadjusttheseatorhandlebarswhileyouareonyourTROJANequipment.

• Servicingotherthantheproceduresinthismanualshouldbeperformedbyanauthorisedservicerepresentativeonly.

10258-4

1. SAFETY INSTRUCTIONS (CONT.)

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.

• 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 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.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

• Keepthepowercordawayfromheatedsurfaces.

• Neverusetheequipmentifthepowercableorplugisfrayedordamaged.

• Neverusetheequipmentifthecord,equipmentorsurroundingoorareaiswetordamp.

• Donotmodifytheplugprovidedwiththeproduct.

USER WEIGHT LIMITATIONS

• ThisTROJAN TOUR 370 STATIONERY CYCLE maynotbeusedbypersonsweighingmorethan120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 876526 (0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.

10258-5

Consol

Safety Key

Hand Pulse

Running Belt

Inclination Adjustor

Wheel

LockingPin

Upright

SPECIFICATIONS

Motor: 1.0 hp continuous / 2.0 hp peak

Speed: 1-12 kph

Functions: Speed / distance / time / calories / scan / hand pulse

Programs - 12 pre-set / 1 manual

Elevation: Manual 3 levels

Running deck (mm): 1200 (l) x 400 (w)

Set-up size (mm): 1525 (l) x 715 (w) x 1250 (h)

User weight: 100 kg (maximum)

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.

• 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 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.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

• Keepthepowercordawayfromheatedsurfaces.

• Neverusetheequipmentifthepowercableorplugisfrayedordamaged.

• Neverusetheequipmentifthecord,equipmentorsurroundingoorareaiswetordamp.

• Donotmodifytheplugprovidedwiththeproduct.

USER WEIGHT LIMITATIONS

• ThisTROJAN TOUR 370 STATIONERY CYCLE maynotbeusedbypersonsweighingmorethan120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 876526 (0861 Trojan), within the Republic of South Africa or visit www.trojanhealth.co.za.

2. PRE ASSEMBLY CHECK LIST

ThankyouforchoosingtheTROJANMARATHON220.Wetakegreatprideinproducingthis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MARATHON220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 MARATHON 220.

10258-6

3. HARDWARE LIST

#95.

Curved Washer (2pcs)

#79.

Flat Washer (8pcs)

#97. Combination M5 Allen Key &

Phillips Head Screw Driver (1pc)

#99. Lubricant (1pc)

#44. Safety Key (1pc)

#94.

ButtonHeadSocketBolt(10pcs)

10258-7

4. ASSEMBLY STEPS

Note:

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

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

STEP 1: UNPACK UNIT

•Removetheunitfromtheboxandplaceitonalevel

surface.

STEP 2: LOWER COMPUTER

CABLE ASSEMBLY

•ConnecttheLowerComputerCable(46)

to the Middle Computer Cable (42).

STEP 3: UPRIGHT ASSEMBLY

•InserttheLeftandRightUprights(3,4)intothe

Frame Base (2).

•SecuretheUprights(3,4)with6”x½”Button

HeadSocketBolts(94),4”x18x1.5TFlat

Washers(79)and2”x23x1.5TCurved

Washers (95) using the Combination M5 Allen

Key and Phillips Head Screw Driver (97).

Note: Do not over tighten the Nuts and Bolts during

assembly. After the unit is assembled you can tighten

all Nuts and Bolts.

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.

10258-8

4. ASSEMBLY STEPS

STEP 4: UPPER COMPUTER

CABLE ASSEMBLY

•ConnecttheMiddleComputerWire(42)tothe

Upper Computer Cable (45).

•ConnecttheUpperHandPulseWire(106)withthe

Lower Hand Pulse Wire (55).

STEP 5: CONSOL ASSEMBLY

•AttachtheConsolSupport(5)ontotheLeftand

Right Uprights (3, 4) using 4

”x½”ButtonHead

SocketBolts(94)and4

”x18x1.5TFlat

Washers (79) using the Combination M5 Allen

Wrench and Phillips Head Screw Driver (97).

Recheck

all bolts and nuts are

tightened securely

before using the machine

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.

10258-9

FOLDING

Ensure the incline angle of the treadmill is set to its lowest position by

adjusting the Inclination Adjustor to the decline position (3).

Pullthelockingknob(asshowninFigure1)untilthetreadmill

running board can be lifted. Lift the treadmill running board up until

lockingknobclicksintothehole.

UNFOLDING

Holdthetreadmillrunningboardwithlefthand.Pullthelocking

knob(asshownFigure2)withyourrighthandandslowlylowerthe

treadmill running board. Remove your right hand as you slowly lower

therunningboardtotheoor.

Note:Loweringoftherunningdeckcancauseinjuryifcautionisnot

takenwhenloweringthedeck.Pleasekeepsmallchildrenawayfrom

thetreadmillwhenloweringthedeck.

TRANSPORT

First place your right foot on right base foot tube, then with two

hands hold the left and right handgrip tubes and pull machine towards

your body. You can now easily transport machine to desired position.

5. UNFOLDING / FOLDING / TRANSPORT

Set to decline position (3)

Pulllockingpin

10258-10

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.

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treadmill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the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.

10258-11

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normal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.

10258-12

8. COMPUTER FUNCTIONS

COMPUTER OPERATION INSTRUCTION

After powering on the display will show E0 if the Safety Key is not in place on the consol. When the Safety Key is in place

the consol will enter the Ready mode.

BUTTON FUNCTIONS:

Safety Key: The Safety Key is to be used in case of emergency. Removing the Safety Key will bring the treadmill to

a stop. If the Safety Key is not in place the treadmill will not work and the consol will show E0. Replace the

Safety Key to start training.

Fast: Press this button to speed up the running speed. Each time the button is pressed the speed increases

by 0.5 km/h.

Slow: Press this button to slow down the running speed. Each time the button is pressed the speed decreases by

0.5 km/h.

Mode: This is the program selection button. Press this button to select the desired training mode from P0 (manual)

to P1 – P12 which are the pre-programmed programs. Each of the 12 pre-set programs is divided into

30 speed segments which are pre-set.

Clear / Set:

Press this button to set parameters. Press to select the required value and move to next parameter that is

required to be set. To discontinue the training mode, press this button to return to the ready mode and

select a new training program.

Start / Stop: Press this button to start. When all parameters are set and conrmed, press this button to start the training

mode. If you press this button and no program is selected the treadmill defaults to the manual training

program. Pressing this button when training will stop the program.

SPEED HOTKEY FUNCTION:

You can use the speed hotkey to choose the suitable exercise mode for walking, jogging, and running.

The default speed setting is:

WALK: 4 km/h

JOG: 7 km/h

RUN: 10 km/h

10258-13

8. COMPUTER FUNCTIONS (CONT.)

OPERATING PROCEDURES:

Quick Start Mode: Place the Safety Key into position and press Start to start the unit in the manual mode with all default

values.

Manual Mode: Use the Mode button to choose P0 (Manual) program and press Clear / Set to set the countdown

parameters. Set the parameters in the sequence of TIME, DISTANCE, CALORIES. The display will

show the parameter that needs to be set. Use the Fast / Slow keys to select the desired values then press

Mode to conrm the setting and to move to the next parameter. When nished setting all parameters or

during setting the parameters press Start to start the program. When any parameter is counted down to

zero, the treadmill automatically stops. Press Start if you want to continue, and the treadmill will

start counting up to the set parameters. Use the Fast / Slow keys to select your Speed and press the Mode

button to switch the display parameters. Press Stop to end the training program.

Built-in Program Mode: There are 12 built-in speed patterns in programs P1-P12. Each program has 30 speed segments,

each segment lasts 1 minute i.e. 30 minutes total training time for each program.

Error Message:

E0: Safety Key is not in place and the treadmill is locked. Insert the Safety Key.

E1: No speed signal is received. This means the front roller pulley (which has a magnet on it), has a gap of less than

3 mm between the magnet and the speed sensor. Plaese call the Trojan call centre on 0861 876 526 (0861 TROJAN)

INCLINE ADJUSTMENT

• Turn the Left and Right Incline Adjustor (29, 30) to adjust the treadmill incline position. This is a manual incline mechanism

and it is important to ensure both sides are set to the same height.

• The Incline Adjustors (29, 30) have three incline levels. 1 is the highest setting and 3 the lowest setting.

• When folding up the treadmill running deck the Incline Adjustors may hit the handlebars preventing the unit from being

folded up. If this is the case, turn both Incline Adjustors until they are not in the way.

10258-14

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be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.Andasalwaysconsultyourphysician

beforebeginninganyexerciseprogram.

MUSCLE CHART

TROJAN MARATHON 220 TREADMILL

TheexerciseroutinethatisperformedontheTROJANMARATHON220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.

10258-15

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.

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-seconds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

10258-16

11. WARM-UP AND COOL-DOWN

WORKOUT GUIDELINES

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

Awarm-up,consistingof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,consistingof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.)

Acool-down,with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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,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,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,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,thenrelax.Repeat3

times. Stretches: Quadriceps and hip muscles.

For more information visit www.trojanhealth.co.za

10258-17

12. FREQUENTLY ASKED QUESTIONS

1. My consol is showing E0

• TheSafetyKeyisnotinplace.PlacetheSafetyKeyontotheconsolandbegintraining.

2. My consol is showing E1

• Nospeedsignalisrecieved.Pleasecontactourcallcentreon0861 876 526 (0861 TROJAN).

3. 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neckpiecewhenassemblingtheunit.

4. 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re-sample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 0861 876 526 (0861 TROJAN).

5. My LCD is dim

• Checkifunitisindirectsunlight,moveifnecessary.Ifdisplaydoesnotimprove,pleasecontact

0861 876 526 (0861 Trojan).

6. Maintenance and cleaning.

• Useaclean,damp,softragtocleanthesurface.

• Useamilddetergenttocleanthedirtyspots.

• Donotuseasteelbrushoremeryclothtocleanthesurface.

• Immediatelyafterexercisewipeoffanysweatfromthesurfaceoftheequipment.Perspirationcontainssaltwhich

could ruin the equipment.

10258-18

13. PARTS LIST

NO DESCRIPTION

QTY

1 Main Frame 1

2 Frame Base 1

3 Left Upright 1

4 Right Upright 1

5 Consol Support 1

6 Outer Slide 1

7 Inner Slide 1

8 Inclination Adjustor Bar 1

9 Wheel Sleeve 2

10 LockingKnob 1

11 Belt Guide 2

12 MotorBracket 1

13 Motor 1

14 Drive Belt 1

15 RunningDeck 1

16 Running Belt 1

17 Front Roller W/Pulley 1

17/1 Magnet 1

18 Rear Roller 1

19 Frame Cover 1

20 Consol Assembly 1

20/1 Consol Top Cover 1

20/2 Consol Inner Cover 1

20/3 Square Magnet Stop Plate 2

20/4 300 mm Safety Switch Module W/Cable 1

20/8 3x10mmSheetMetalScrew 2

20/9 3.5x12mmSheetMetalScrew 6

21 Motor Top Cover 1

24 Inclination Ajustor Bushing 2

25 Rear Adjustment Base (L) 1

26 Rear Adjustment Base (R) 1

27 Motor Cover Anchor 1

28 Transportation Wheel 2

29 Wheel Cover 2

30 Rubber Foot Pad 2

31 Foot Rail 2

32 Rubber Foot 6

33 Ø25x50mmSquareEndCap 2

34 Rubber Foot Pad 2

35 Isolator 2

36 Inclination Adjustor (L) 1

37 Inclination Adjustor (R) 1

38 Wire Protective Rubber 1

41 Grommet 1

42 600 mm Computer Cable (Lower) 1

43 Handgrip Foam 2

44 800 mm Ellipse Safety Key 1

45 800 mm Computer Cable (Upper) 1

NO DESCRIPTION

QTY

46 1100 mm Computer Cable (Middle) 1

47 100mmx764x764ConnectingWire(Black) 1

48 250mmx764x764ConnectingWire(White) 1

49 250mmx764x764ConnectingWire(Black) 1

50 Motor Controller 1

51 Breaker 1

52 On/Off Switch 1

53 Power Cord 1

54 Handpulse Assembly 2

55 400 mm Handpulse Wire (Lower) 2

56 Ø10xØ25x3TNylonWasher 1

57 1000 mm Sensor W/Cable 1

58 SensorRack 1

59 Ø1”x1”SquareEndCap 1

60 Ø21.4x21.4mmSquareEndCap 1

61 1/2”x98mmHexHeadBolt 2

62 3/8”x3/4”HexHeadBolt 4

63 3/8”x1-3/4”HexHeadBolt 1

64 3/8”x1-1/2”HexHeadBolt 1

65 M8x60mmHexHeadBolt 1

66 3/8”x2-1/2”HexHeadBolt 1

68 5/16”x1-1/4”ButtonHeadSocketBolt 2

69 5/16”x1-3/4”ButtonHeadSocketBolt 2

70 1/4”x60mmSocketHeadCapBolt 2

71 M6x20mmFlatHeadSocketScrew 6

72 M5x10mmPhillipsHeadScrew 2

73 3/8”x2TSplitWasher 4

74 M8x8TNylocNut 1

75 1/2”x8TNylocNut 2

76 5/16”x7TNylocNut 2

77 3/8”x7TNylocNut 2

78 3/8”x7TFlatWasher 5

79 5/16”x18x1.5TFlatWasher 10

80 1/2”x26x2TFlatWasher 2

81 3/8”x19x1.5TFlatWasher 2

82 5/16”x35x1.5TFlatWasher 2

83 5x25mmTrappingScrew 4

84 5x16mmTrappingScrew 5

85 5x16mmTrappingScrew 18

86 M5 Split Washer 2

87 4x12mmSheetMetalScrew 4

88 5 mm Star Washer 2

89 4x50mmSheetMetalScrew 2

90 M8x12mmHexHeadBolt 2

91 M8x1.5TSplitWasher 2

92 Ø8.5xØ36NylonCap 2

93 5x19mmTappingScrew 8

94 5/16”x1/2:ButtonHeadSocketBolt 10

10258-19

13. PARTS LIST (CONT.)

NO DESCRIPTION

QTY

95 5/16”x23x1.5TCurvedWasher 2

97 Combination M5 Allen Key & Phillips Screw

Driver

99 Lubricant 1

100 Rear Roller Cover 2

101 3.5x16mmTappingScrew 6

102 Wire Tie Mount 6

103 Handgrip End Cap 2

105 M6x25mmFlatHeadSocketScrew 2

106 550 mm Handpulse Wire (Upper) 2

113 Non-Slip Rubber (L) 1

114 Non-Slip Rubber (R) 1

115 Filter 1

116 Choke 1

117 400 m/m Connecting Cable Of Motor 1

118 250 mm Connecting Wire (White) 1

119 13 mm Bolt Cap 2

120 14 mm Bolt Cap 2

121 5x12mmTappingScrew 6

10258-20

14. EXPLODED DRAWING

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Trojan Marathon 220 Owner's manual

Brand: Trojan

Model: Marathon 220

Category: Fitness, gymnastics & weight training

Type: Owner's manual

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Trojan Marathon 220 Owner's manual

Trojan Marathon 220 Owner's manual

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