Calf StretchFace a solid structure such as a wall with your left foot ahead of your right, toes straight ahead. Bend your left knee, press your hips forward, and lean into the wall. Keep both heels down, your right leg straight, and you left knee over your ankle. Hold for 20 seconds; repeat three to five times with each leg. WARNING! Before beginning this or any exercise program, you should consult your physician. This is especially important for individuals over the age of 35 or individuals wit

2. If treadmill will not operate, please call Ironman Fitness Customer Service at (800) 750-4766. Treadmill walking belt slips or is not centered on rear roller. 1. Refer to “Belt Adjustment” section on page 25. 2. Need help? Call Ironman Fitness Customer Service at (800) 750-4766. Treadmill Error Messages. Your treadmill is equipped with a software package that enables error messages to be displayed when there is a problem. To avoid possible damage to the treadmill and the possibility of injury

Do not attempt to move the treadmill over an uneven or rough surface. Note: The treadmill pictured below may not be identical to your particular model. Power Requirements Improper connection of the equipment grounding connector can result in a risk of an electric shock. Check with a qualified electrician or service man if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product. If plug does not fit into the outlet, have a proper outlet in

A continuous workout will help to improve your cardiovascular functions and increase the ability of your muscles to obtain the oxygen and nutrition. A good workout provides a greater advantage to extend the endurance of muscle and body flexibility. Frequency: How Often Should You Exercise Three to five times a week is highly suggested to improve your cardiovascular and muscle fitness. Intensity: How Hard Should You Exercise The intensity of an exercise is reflected in your heart rate. Exercise m

Wait five minutes and then press the switch back in. 4 Check the house electrical breaker box and the circuit breaker for the room where the treadmill is located. If it has tripped, reset or have an electrician replace the breaker in home. 5 Have an electrician check for inadequate voltage at the outlet. Treadmill loses power during use. 1 Check the circuit breaker located on the front of the treadmill. If the switch protrudes, it has tripped. Wait five minutes and then press the switch back in.

The treadmill will attempt to maintain your target heart rate through adjustments to the incline for the remainder of your workout. In the same respect, if your heart rate isabove your programmed amount of BPM’s, the incline will automatically decrease to lower yourheart rate. You may at any time during the Heart Rate Program adjust/override the speed and/orthe incline by simply pressing the correct corresponding button. You may also change your“Target Heart Rate” at any time by pressing the TAR

The Ironman M3 Elliptical Trainer is a tremendously effective tool for achieving your personal fitness goals. Named after the Ironman Triathlon, you will be able to rely on the quality craftsmanship and durability of the Ironman M3 Elliptical Trainer for years to come. This owner’s manual contains all the information you need to operate and enjoy your Ironman M3 Elliptical Trainer. Please read the manual in its entirety before attempting to exercise on the M3 Elliptical Trainer. QUESTIONS? Call

Warming up prepares the body for the exercise by increasing circulation, supplying more oxygen to the muscles and raising body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. The photos on this page show several forms of basic stretching you may perform before your workouts. In order to achieve an adequate warm-up, perform each stretch three times. TOE TOUCH STRETCH Stand, bending your knees slightly and slowly bend forward from your hips. Allow

(MHR) = Maximum Heart Rate (THR) = Target Heart Rate 220 - age = maximum heart rate (MHZ) MHZ x .60 = 60% of your maximum heart rate. MHZ x .75 = 75% of your maximum heart rate. For example, if you are 30 years old, your calculations will be as follows: 220 - 30 = 190 190 x .60 = 114 (low end or 60% of MHZ) 190 x .75 = 142 (high end or 75% of MHZ) 30 year-old (THR) Target Heart Rate would be 114-142 See Heart Rate Table (on next page) for additional calculations. Monitoring Your Heart Rate TARGE

12. Failure to follow these instructions will void the unit warranty. 3 Before You Start 4 Thank you for purchasing the Ironman 120e Elliptical! This quality product you have chosen was designed to meet your needs for cardiovascular exercise. Before you start, please read the Owner's Manual and become familiar with the operation of your new unit. Remember to take the time to perform the stretching exercises provided to avoid injury. If you are taking medication, consult your physician to see if