Trojan Marathon 220 Owner's manual

Trojan
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.
5
16
5
16
5
16
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
5
16
”x½”ButtonHead
SocketBolts(94)and4
5
16
”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
94
79
94
79
5
3
4
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
2
1
3
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
Anterior
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.
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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
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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
1
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

Trojan
Brand
Trojan
Model
Marathon 220
Category
Fitness, gymnastics & weight training
Type
Owner's manual
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