USER MANUAL

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CAUTIONREAD ALL PRECAUTIONS AND

INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT.

KEEP THIS MANUAL FOR FUTURE REFERENCE.

TR 200TREADMILL AUTOINCLINE CARDIO

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INDEX

• Important Safety Instructions ________________________________ 3

• Grounding Instructions _______________________________________ 5

• Pre Assembly Check List ______________________________________ 6

• Hardware & Tools List ________________________________________ 7

• Parts List ____________________________________________________ 8

• Exploded Drawing ___________________________________________ 10

• Assembly Steps ______________________________________________ 11

• Computer Functions __________________________________________ 14

• Operation Instructions _______________________________________ 15

• Folding Instructions __________________________________________ 18

• Technical Parameter _________________________________________ 19

• Exercise Instructions ________________________________________ 20

• Maintenance ________________________________________________ 23

• Centre The Running Belt _____________________________________ 25

• Fitness Tips & Techniques _____________________________________ 26

• Conditioning Guidelines _______________________________________ 27

• Warm Up & Cool Down _______________________________________ 28

• 2 Year Limited Warranty ______________________________________ 29

• Repair Procedure _____________________________________________ 30

• Notes _______________________________________________________ 31

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IMPORTANT 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 TROJAN (0861 876526), within the Republic of South Africa. Customers residing outside South Africa can contact us on +27 10 206 4405.

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 classification. 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.

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 sufficient ventilation to ensure proper operation.• Be set up with sufficient space around the equipment so that all exercises can be completed safely. It is

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

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.

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ACCESS CONTROL

• Trojan recommends that all fitness 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.

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 TROJAN (0861 876526) to arrange a repair. Customers residing outside South Africa can contact us on +27 10 206 4405.

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 fitting 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.

USER WEIGHT LIMITATIONS

• This Trojan TR 200 Treadmill may not be used by persons weighing more than 110 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 TROJAN (0861 876526) within the Republic of South Africa or visit www.trojanhealth.co.za.Customers residing outside South Africa can contact us on +27 10 206 4405.

IMPORTANT SAFETY INSTRUCTIONS

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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 qualified 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 fit the outlet have a proper outlet installed by a qualified 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 figure. Make sure that the product is connected to an outlet with the same configuration as the plug. No adaptor should be used with this product.

Please unplug the treadmill when not in use to avoid any damage in the event of power surges.

GROUNDED OUTLETGROUNDING PIN

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PRE ASSEMBLY CHECK LIST

Thank you for choosing the Trojan TR 200 Treadmill. 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’s 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 TR 200 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 review the drawing below and familiarise yourself with the parts that are labelled.

Read this manual carefully before using the Trojan TR 200 Treadmill.

Wheel

Console

RunningBelt

Hand Pulse

Upright

Safety Key

Running Deck 1200 mm (l) x 430 mm (w)

Set-up Size 1540 mm (l) x 720 mm (w) x 1290 mm (h)

User Weight 110 Kg (maximum)

Speed 1 - 16 Km/h

Programs Time, Speed, Distance, Calories, Pulse, Program, Incline

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HARDWARE & TOOLS LIST

INSTRUCTIONS FOR ASSEMBLY

• Before you start to assemble, please check the hardware packaging to make sure all parts are included.• Basic tools, such as spanners will be provided for assembly.

Main Frame1 PC

1 12 51

64

72

70 71

Safety Key1 PC

Lock Washer 86 PCS

Oil Bottle1 PC

MP3 Wire1 PC

M8 x 40 Bolt2 PCS

5# Allen Key1 PC

M8 x 16 Bolt4 PCS

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PARTS LIST

No. Description Qty

1 Main Frame 1

2 Base Frame 1

3 Upright Bracket 2

4 Motor Bracket 1

5 Computer Bracket 1

6Motor Bottom Cover Running Board Strengthening Tube

1

7 Cushion 4

8 Bolt ST4.2 X 25 4

9 Front Roller 1

10 Rear Roller 1

11 Cylinder 1

12 5# Allen Wrench 5 mm 1

13 DC Motor 1

14 Running Board 1

15 Bolt M6 X 35 4

16 Moving Wheel 2

17 Inner Circle End Cap 2

18 Motor Up Cover 1

19 Bolt 7

20 Side Rails 2

21 Right Back End Cover 1

22 Left Back End Cover 1

23 Incline Motor 1

24 Motor Belt 1

25 Power Wire Buckle 1

26 Running Belt 1

27 Foot Pad 4

28 Ring Wire Protector B 2

29 Transportable 2

No. Description Qty

30 Moving Wheel Cover 2

31 Standard Power Wire 1

32 Switch 1

33 Foam 2

34 Overload Protector 1

35 Computer Up Cover 1

36 Bolt ST4.2 x 20 8

37 Ac Single Wire 1

38 Speed +/ -Key 1

39 Incline +/- Key 1

40 Control 1

41 Computer Bottom Wire 1

42 Computer Up Wire 1

43 Bolt 1

44 Magnetic Ring 1

45 Brown Single Line 1

46 Bolt 1

47 I Lock Nut M6 6

48 Bolt ST4.2 x 55 2

49 Bolt ST4.2 x 13 17

50 Bolt M6 x 65 3

51 Bolt M8 x 16 10

52 Bolt M8 x 45 2

53 Bolt M8 x 42 1

54 Bolt M10 x 55 2

55 Flat Washer C 7

56 Panel 1

57 Bolt M5 x 8 5

58 I Lock Nut M8 10

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No. Description Qty

59 Bolt M8 x 25 1

60 Bolt ST4.2 x 19 6

61 Strengthen Tube 2

62 Strengthen the Bar Cushion 4

63 Lock Washer 5 1

64 Lock Washer 8 10

65 Lock Washer 6 3

66 Nylon Isolation Mat 4

67 Spring Washer 6

68 Bolt M6 x 37 2

69 Bolt M8 x 25 4

70 Bolt M8 x 40 4

71 Safety Key 1

72 Oil Bottle 1

73 Spring Washer 1

74 Spring Washer 2

75 Computer Bottom Cover 1

76 Bolt M10 x 4 1

77 Lock Washer 4

78 Flat Ring C 2

80 Incline fFame 1

81 Bolt M10 x 45 4

82 Turning Tube 8

83 Bolt M10 6

84 Barb Cushion 2

PARTS LIST

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EXPLODED DRAWING

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ASSEMBLY STEPS

1. PREPARATION

• Before assembling make sure that you will have enough space around the item.• Use the supplied parts and hardware for the assembly.• Before assembling please check whether all the required parts have been supplied as per the exploded

drawing on the opposite page.

STEP 1STEP 1:

Open the carton, remove all the parts and place the Main Frame (1) on level ground.

STEP 2:

Lift the Computer frame upwards. Using 5# Allen key (12), Bolt M8 x 16 (51) and Lock Washer (64), secure the Computer Frame (1) on the Right andLeft Uprights.

Notice: Do not squash the wires inside the tube. Ensure that wires are connected. When locking the Bolts, please hold the upright tubes, to avoid them falling down.

STEP 2

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ASSEMBLY STEPS

STEP 3:

Pull up the Uprights and the Computer.

Notice: Support the upright with one hand to avoid it falling down and possibly causing injury.

STEP 4:

Use the 5# Allen Key (12), to tighten theBolt M8 x 45 (70) to Lock Washer (64) and secure the Right Upright onto the Base Frame (2).

Use 5# Allen Key (12) to tighten M8 x 16Bolt (51) and Lock Washer (64) and secure the Left Upright onto the Base Frame. Please Refer to the corresponding image.

Notice: Support the Upright with one hand to avoid it falling down and possibly causing injury.

STEP 3

STEP 4

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STEP 5:

Insert the Safety Key (71) into the slot on the console.

PLEASE ENSURE THE ASSEMBLY HAS BEEN COMPLETED PER THE ABOVE INSTRUCTIONS AND THAT ALL BOLTS ARE SECURELY TIGHTENED. ONCE THIS HAS BEEN CHECKED, YOU MAY PROCEED WITH THE INSTRUCTIONS THAT FOLLOW. PLEASE ENSURE THAT YOU READ THE INSTRUCTIONS CAREFULLY BEFORE OPERATING THE TREADMILL.

ASSEMBLY STEPS

STEP 5

ATTENTION:

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FUNCTION BUTTON:

SPEED: Displays speed and programTIME: Displays running timeDIST: Displays distanceCAL: Displays caloriesPUL: Displays heart rate data FUNCTIONS AND OPERATIONS:

PROG: When the treadmill is on standby, press PROGRAM to make a selection between “P1 - P12 — FAT”.

MODE: When the treamill is in standby mode, press MODE to make a selection between: default mode, time countdown, distance countdown and calorie countdown mode.

START: When the treadmill is in standby mode, press START to start the treadmill. STOP: When the motor is running, press STOP to stop the treadmill. SPEED +: When the treadmill is in standby mode press SPEED + to increase the set value. When the treadmill is running, press SPEED + to increase the speed. SPEED -: When the treadmill is in standby mode press SPEED - to decrease the set value. When the treadmill is running, press SPEED - to decrease the speed. INCLINE +: When the treadmill is in standby mode press INCLINE + to increase the set value. When the motor is running, press INCLINE + to increase the incline. INCLINE -: When the treadmill is in standby mode press INCLINE - to decrease the set value. When the motor is running, press INCLINE - to decrease the incline.

MAIN FUNCTIONTurn on the power switch and the Computer will light up and the machine will enter into a standby mode.

COMPUTER FUNCTIONS

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OPERATION INSTRUCTIONS

START-UP QUICKLY (MANUAL):• Place the Safety Key in the slot on the console. • Press “START” and the screen will display 3—2—1 with a corresponding “Beep” and the treadmill will start. • Use the “SPEED +” and “SPEED –“ buttons to adjust the speed of the treadmill.• To stop the treadmill, press the “STOP” button or remove the Safety Key from the slot on the console.

MANUAL MODE: How to enter manual mode: • Switch on the power supply. The treadmill will switch on and automatically enter the default mode undermanual mode; • When the treadmill is in standby mode, press MODE to select the default mode under the manual mode.

FIXED PROGRAM MODE: • Press START and the treadmill will start running. The speed will gradually increase to the speed of the first stage of the auto program (see details in the table of program parameters); • Press SPEED +/ SPEED - to adjust the speed; • Press INCLINE +/ INCLINE - to adjust the incline; • Press the speed shortcuts to get to the speed marked on the display quicker; • Press incline shortcut to get to the incline marked on the display quicker; • Each program is divided into 20 stages. The time for each stage will be divided by the 20 stages.• The buzzer will sound three times when switching from one stage to another; • When the set time reduces to zero, the speed will gradually reduce until the machine comes to a complete stop, followed by 3 “Beeps”. The computer will display END. 5 seconds later, the machine will return to standby mode.• Remove the safety key to stop the treadmill immediately. The LCD screen will display “---” and the buzzer will “Beep” 3 times.

HEART RATE TEST:When holding the hand pulse with two hands, the screen will show your heart rate after 5 seconds. In orderto get an accurate heart rate reading, please use this mode when the machine has stopped. Ensure you holdthe hand pulse for more than 30 seconds.

NOTE: The heart rate data is just for reference and should not be used as medical data.

BODY FAT TESTPress ‘PROGRAM’ button until ‘FAT’ shows on the screen. ‘FAT’ is a body fat test mode. Press ‘MODE’ tochoose parameter ‘SEX / AGE / HEIGHT / WEIGHT’, and TIME/DIST. When each parameter appears, press SPEED ▼/▲to adjust the data. Once completed press ‘MODE’ button to finish. The display will show“-5- and“---” andthe treadmill will enter into ready condition. Hold the handle pulse with two hands and it will show your BMIdata after 5 seconds.

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DATA DISPLAY AND SET RANGE

BMI REFERENCE

ENERGY-SAVING MODEThe system has an energy-saving function. In standby mode, if the treadmill has not received any instructionfrom the user after 10 minutes, the system will enter the energy-saving mode automatically. Press any keyto restart the system.

SAFETY KEY FUNCTIONThe safety key can be removed at any time. The LCD screen will display “---” and the buzzer will “Beep” 3times. The treadmill will come to an immediate stop. When the safety key is removed, all settings will resetto default.

RUNNING DATA DISPLAY AND SETTING RANGE

OPERATION INSTRUCTIONS

DEFAULT RANGE MARK

SEX 1 (MALE) 1 — 2 1 = MALE 2 = FEMALE

AGE 25 10 — 99

HEIGHT 170 cm 100 — 200 cm

WEIGHT 70 Kg 20 — 150 Kg

BMI

30 OBESE

MINIMUMVALUE

DEFAULTSETTING

SETTINGRANGE

DISPLAYRANGE

TIME (M : S) 0:00 30:00 5:00 - 99:00 0:00 - 99:59

SPEED IN METRIC SYSTEM (KM/H)SPEED IN IMPERIAL SYSTEM (MI/H)

0:00 N/A N/A 1.0 - 18.0 km/h0.6 - 11 mi/h

INCLINE (%) 00 N/A N/A 0.00 - 99.9

DISTANCE (KM / MI) 0.0 1.00 0.50 - 99.90 0.00 - 99.99

CALORIES 0 50.0 10.0 - 999.0 0.0 - 999.9

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PROGRAM TABLE

OPERATION INSTRUCTIONS

TIMEPROGRAM

To set time ÷ 20 time = running time of each period

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

P1 SPEED 2 3 3 4 5 3 4 5 5 3 4 5 4 4 4 2 3 3 5 3

INCLINE 1 1 2 2 2 3 3 3 2 2 1 2 2 1 1 3 3 2 2 2

P2 SPEED 2 4 4 5 6 4 6 6 6 4 5 6 4 4 4 2 2 5 4 2

INCLINE 1 2 2 2 2 3 3 2 2 2 2 2 3 3 3 4 4 3 2 2

P3 SPEED 2 4 4 6 6 4 7 7 7 4 7 7 4 4 4 2 4 5 3 2

INCLINE 2 3 3 2 2 3 3 3 2 2 2 2 4 4 4 6 6 3 2 2

P4 SPEED 3 5 5 6 7 7 5 7 7 8 8 5 9 5 5 6 6 4 4 3

INCLINE 2 3 3 2 2 3 3 3 2 2 2 2 4 4 4 6 6 3 2 2

P5 SPEED 2 4 4 5 6 7 7 5 6 7 8 8 5 4 3 3 6 5 4 2

INCLINE 3 3 3 4 4 5 5 5 4 4 4 4 5 5 3 3 3 2 2 2

P6 SPEED 2 4 4 4 5 6 8 8 6 7 8 8 6 4 4 2 5 4 3 2

INCLINE 3 5 5 5 4 4 4 3 3 3 3 4 4 4 3 3 3 4 3 2

P7 SPEED 2 3 3 3 4 5 3 4 5 3 4 5 3 3 3 6 6 5 3 3

INCLINE 4 4 4 4 3 3 6 6 6 7 7 8 8 9 9 6 6 5 4 4

P8 SPEED 2 3 3 6 7 7 4 6 7 4 6 7 4 4 4 2 3 4 4 2

INCLINE 4 5 5 5 6 6 6 7 8 9 9 9 10 10 10 12 12 8 6 3

P9 SPEED 2 4 4 7 7 4 7 8 4 8 9 9 4 4 4 5 6 3 3 2

INCLINE 5 5 5 6 6 6 4 4 6 6 5 5 8 8 9 9 9 7 4 2

P10 SPEED 2 4 5 6 7 5 4 6 8 8 6 6 5 4 4 2 4 4 3 3

INCLINE 5 6 6 6 7 5 8 8 4 4 4 5 5 8 8 10 10 8 6 3

P11 SPEED 2 5 8 10 7 7 10 10 7 7 10 10 6 6 9 9 5 5 4 3

INCLINE 4 5 3 2 6 6 2 2 2 2 2 4 5 6 3 2 5 5 2 0

P12 SPEED 3 4 9 9 5 9 5 8 5 9 7 5 5 7 9 9 5 7 6 3

INCLINE 1 2 3 2 3 5 5 0 0 2 3 5 7 3 3 5 6 5 3 3

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FOLDING INSTRUCTIONS

PULLING UP:

Pull up the Base Frame at (A), as illustrated, until you hear a click sound indicating that the Air Pressure Bar (B) is in position.

Note: Please unplug the power cord to shut down machine completely before folding or unfoldingthe machine.

PULLING DOWN:

Place one hand on (A), tap (B) on the cylinder with your foot and pull the running deck down. The running deck will lower automatically.

Note: Please unplug the power cord to shut down machine completely before folding.

To prevent injury, please ensure that you, children or pets are not in the way of the descending running deck.

ATTENTION: PLEASE COMPLETE ASSEMBLY AS ILLUSTRATED ABOVE AND ENSURE ALL BOLTS ARE LOCKED TIGHT. BEFORE YOU USE THE TREADMILL, PLEASE READ THE INSTRUCTION CAREFULLY.

PULLING UP

PULLING DOWN

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TECHNICAL PARAMETER

ASSEMBLY SIZE (mm) 1540 x 720 x 1290 POWER Per the rating label

FOLDING SIZE (mm) 831 x 710 x 1362MAX OUTPUTPOWER

Per the rating label

RUNNING SURFACE (mm) 430 x 1200 SPEED RANGE 1 - 16 km/h

NET WEIGHT 51 KG MAX USER

WEIGHT110 KG

1 LCD WINDOW

Speed, Time,

Distance, Calories,

Pulse

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EXERCISE INSTRUCTIONS

Using your Treadmill provides you with several benefits, it will improve your physical fitness, tonemuscle and in conjunction with calorie controlled diet help you lose weight.

THE WARM UP PHASEThis stage helps get the blood flowing around the body and the muscles working properly. It will also reducethe risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown below. Eachstretch should be held for approximately 30 seconds, do not force or jerk your muscles into a stretch.If it hurts, STOP.

THE EXERCISE PHASEThis is the stage where you put the effort in. After regular use, the muscles in your legs will becomestronger. Work at your own pace, but it is very important to maintain a steady tempo throughout.The rate of work should be sufficient to raise your heart beat into the target zone shown on the

graph below.

Down Stretch

Quad Stretch

Tendon Stretch

Groin Stretch

Hamstring Stretch

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EXERCISE INSTRUCTIONS

This stage is to let your Cardiovascular System and muscles wind down. This is a repeat of the warm upexercise e.g. reduce your tempo, continue for approximately 5 minutes. The stretching exercises should nowbe repeated, again remembering not to force or jerk your muscles into the stretch.

As you get fitter you may need to train longer and harder. It is advisable to train at least three times a week,and if possible space your workouts evenly throughout the week.

MUSCLE TONINGTo tone muscle while on your Treadmill you will need to have the resistance set quite high. This willput more strain on your leg muscles and may mean you cannot train for as long as you would like. If you arealso trying to improve your fitness, you need to alter your training program. You should train as normalduring the warm up and cool down phases, but towards the end of the exercise phase you should increaseresistance, making your legs work harder than normal. You may have to reduce your speed to keep yourheart rate in the target zone.

WEIGHT LOSSThe important factor here is the amount of effort you put in. The harder and longer you work the more

calories you will burn.

WARM UP STAGEPlease consult with your doctor or professional person before use.Before you use the motorized treadmill, please learn how to control the machine. It is important tounderstand how to start the machine, stop the machine and how to adjust the speed of the machine. Afterthat, you can begin using the treadmill. Stand on anti-slip pads located on both sides of the running deckand hold the handle bar with both hands. Keep the machine at the low speed of about 1.6~3.2 Km/h, thentest the running machine speed by using one foot. Once you are used to the speed, then you can run on themachine and you can add the speed between 3 and 5 Km/h. Keep the speed about 10 minutes,then stop the machine.

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EXERCISE STAGELearn how to adjust the speed and incline before using. Walk at about 1 km at a stable velocity and writedown the time, it will take you about 15-25 minutes. If walking at 4.8 km/h, it will take you about 12 minutesin 1 km. If you feel comfortable at the stable velocity, you can add the speed and incline. EXERCISE INTENSITYTo improve the intensity of your exercise you can increase the speed gradually to your

EXERCISE FREQUENCYThe cycle time: 3 - 5 times per week and 15 - 60 minutes per workout. You can control the running intensity through adjusting the velocity and incline of treadmill. We suggestthat you don’t set the incline at first; increasing the incline is the effective way to strengthen theexercise’s intensity. Consult with your physician or health professional before starting your workoutProfessionals can help you make up the suitable exercise time-chart according to your age and health ondition, determine the velocity of movement, and the intensity of exercise. Please stop at once, If you feelchest tightness, chest pain, irregular heart beat, difficulty breathing , dizziness or other discomfort duringexercise. You should consult with your physician or health professional.If you have limited experience in using a treadmill you can follow the below guideline:Speed 0.8-3.0 Km/h BeginnerSpeed 3.0-4.5 Km/h Slow walking Speed 4.5-6.0 Km/h Normal walkingSpeed 6.0-7.5 Km/h Fast Walking Speed 7.5-9.0 Km/h JoggingSpeed 9.0-12.0 Km/h Fast Jog/Run

ATTENTION: VELOCITY OF MOVEMENT AT ≤6 KM/H, IS A NORMAL WALKING SPEED.THE VELOCITY OF MOVEMENT AT ≥9 KM/H IS CONSIDERED A RUNNING SPEED.

EXERCISE INSTRUCTIONS

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MAINTENANCE

Reasonable cleaning/lubricating should be made to extend the life time of this unit. Performance is maximised when the belt and mat are kept as clean as possible.

WARNING

The mat/deck friction may play a major role in the function and life of your treadmill and

that is why we recommend you constantly lubricate this friction point to prolong the serviceable life of your treadmill. Failing to do this may void your warranty.• Unplug power cord before maintenance.• Stop treadmill before folding.

GENERAL CLEANING• Use a soft, damp cloth to wipe the edge of the belt and the area between the belt

edge and frame. A mild soap and water solution along with a nylon scrub brush will clean the top of the textured belt. This task should be done once a month. Allow to dry before using.

• On a monthly basis, vacuum underneath your treadmill to prevent dust building up. Once a year, you should remove the black motor shield and vacuum out dirt that may have accumulated.

GENERAL CARE• Check parts for wear before use.• Always replace the mat if worn and any other defective parts.• If in doubt do not use the treadmill and contact our help line.

Take care to protect carpets and floor in case of leakages. This product is a machine that contains moving parts which have been greased/lubricated and could leak out.

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MAINTENANCE

General cleaning of the unit will greatly prolong the treadmill. Keep treadmill clean by dusting regularly. Be sure to clean the exposed part of the deck on either side of the running deck and also the side rails. This reduces the buildup of foreign material underneath the walking belt.

The top of the belt may be cleaned with a wet, soapy cloth. Be careful to keep liquid away from inside the motorized treadmill frame or from underneath the belt.

WARNING: Always unplug the treadmill from the electrical outlet before removing the motor cover. At least once a year remove the motor cover and vacuum under the motor cover. RUNNING BELT AND DECK LUBRICATIONThis treadmill is equipped with a pre-lubricated, low maintenance deck system. The belt/ deck friction may play a major role in the function and life of your treadmill, thus requiring periodic lubrication. We recommend a periodic inspection of the deck.

We recommend lubrication of the deck according to the following:• Light user (less than 3 hours/ week) annually • Medium user (3-5 hours/ week) every six months• Frequent user (more than 5 hours/ week) every three months

ATTENTION: Any repair must be done by a professional technician.

After 2 hours of use it is recommended that the treadmill be turned off for at least 10 minutes before being used again.

To avoid slipping during running as well as possibly damaging the belt it is important that the belt is kept tight over the rollers. You can adjust the distance between the plates and the belt. Be careful not to make belt too tight or too loose.

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CENTRE THE RUNNING BELT

ILLUSTRATION A

Place treadmill on a level surface. Run Treadmill atapproximately 6-8 km/h to check the running condition.If the belt has drifted to the right, turn the right adjustingbolt 1/4 turn clockwise, then start running until centeringthe belt.

ILLUSTRATION B

If the belt has drifted to the left, turn the left adjustingbolt 1/4 turn clockwise, then start running until centeringthe belt.

ILLUSTRATION C

Periodically adjust the tightness of the belt as the belttends to loosen after use. Turn the left andright adjusting bolt 1/4 turn clockwise, then re-startrunning.

Turn the bolt until the belt is tight.

ILLUSTRATION A

ILLUSTRATION B

ILLUSTRATION C

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FITNESS TIPS & TECHNIQUES

VISIT: www.trojanhealth.co.za for equipment choices and exercise programs

AEROBIC EXERCISEAerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs.Aerobic exercise improves the fitness of your lungs and heart − your body’s most important muscle. Aerobicexercise fitness is promoted by any activity that uses your large muscles (arms, legs, or buttock, forexample). Your heart beats quickly and you breathe deeply. An aerobic exercise should form part of yourentire exercise routine.

WEIGHT TRAININGAlong 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 andstrengthen 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 CHARTTROJAN TR 200 TREADMILLThe exercise routine that is performed on the Trojan TR 200 Treadmill will develop the lower bodymuscle group as well as condition the circulatory system and provide a good aerobic workout. These musclegroups are highlighted on the muscle chart below.

Trapezius

Posterior

TricepLatissimus Dorsi

Gluteals

Hamstrings

Gastrocnemius

TrapeziusAnteriorPectoralis MajorSerratus AnteriorBicepsAbdominalSartorius

Quadriceps

Tibialis

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EXERCISE INTENSITY

To maximise the benefits of exercising, it is important to exercise with the proper intensity. The proper intensitylevel can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should bemaintained at a level between 65% and 85% of your maximum heart rate as you exercise. This is known as yourtarget zone. You can find your target zone in the table below.

During the first few months of your exercise program, keep your heart rate near the low end of your target zone asyou exercise. After a few months, your heart rate can be increased gradually until it is near the middle of yourtarget zone as you exercise.

To measure your heart rate, stop exercising but continue moving your legs or walking around and place two fingerson your wrist. Take a six second heartbeat count and multiply the results by 10 to find your heart rate. Forexample, if your six second heartbeat count is 14, your heart rate is 140 beats per minute. (A six second count isused 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

CONDITIONING GUIDELINES

How you begin your exercise program depends on your physical condition. If you have been inactive forseveral years, or are severely overweight, you must start slowly and increase your time on the equipment, afew minutes per workout.

Initially, you may be able to exercise only for a few minutes in your target zone, however, your aerobicfitness will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s importantto work at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. The better youraerobic fitness, the harder you will have to work to stay in your target zone. Please remember theseessentials:

• 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.

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WARM UP & COOL DOWN

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WORKOUT GUIDELINES CLEANINGEach workout should include the following three parts:

1. 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.

2. TRAINING ZONE EXERCISE: 20 to 30 minutes of exercising with your heart rate in your training zone. (Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes).

3. COOL-DOWN: 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCYTo maintain or improve your condition, plan three workouts each week, with at least one dayof rest between workouts. After a few months of regular exercise, you may complete up to fiveworkouts each week, if desired. Remember, the key to success is to make exercise a regular andenjoyable part of your everyday life.

SUGGESTED STRETCHESThe correct form for several basic stretches is shown at the rightMove slowly as you stretch, hold the position and never bounce.

1. TOE TOUCH STRETCHStand with your knees bent slightly and slowly bend forwardfrom your hips. Allow your back and shoulders to relax as you reachdown toward your toes as far as possible. Hold for 15counts, 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 towardyou and rest it against the inner thigh of your extended leg. Reachtoward 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 STRETCHWith one leg in front of the other, reach forward and place your handsagainst a wall. Keep your back leg straight and your back foot flat onthe floor. Bend your front leg, lean forward and move your hips towardthe wall. Hold for 15 counts, and then relax. Repeat 3 times for eachleg. To cause further stretching of the Achilles tendons, bend you backleg as well. Stretches: Calves, Achilles tendons and ankles.4. QUADRICEPS STRETCHWith one hand against a wall for balance, reach back and grasp onefoot with your other hand. Bring your heel as close to your buttocksas 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. Pullyour feet toward your groin area as far as possible. Hold for 15 counts,and then relax. Repeat 3 times.Stretches: Quadriceps and hip muscles.

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2 YEAR LIMITED WARRANTY

The Manufacturer hereby provides a warranty to the original purchaser of this product (‘the Consumer’)that this product will be free of manufacturing defects in materials and workmanship which undernormal, personal, family or household use (commercial use expressly excluded) manifest themselves within 2 years from the date of purchase.

EXCLUSIONS• The warranty does not include and will not be construed to cover products damaged as a result of disaster, misuse, commercial use, not in accordance within the written instructions included with the product, abuse and/or any non-authorised modification of the product, incorrect installation of the product or normal wear and tear.• All demo models carry a 3 month warranty.

WAIVERThe warranty and the obligations of the Manufacturer provided herein are in lieu of, and the consumer,waives all other warranties, guarantees, conditions or liabilities, express or implied, arising by law orotherwise, including without limitation, any obligation of the manufacturer in respect of any injury,loss or damage (direct, indirect or consequential) arising out of the use of, or inability to use thisproduct and whether or not occasioned by the manufacturer’s negligence or any act or omission on its part.

PROOF OF PURCHASEAny claim in terms of the warranty must be supported by a proof of purchase or a warranty number.Warranty numbers can be issued through contacting our Trojan Call Centre on 0861 Trojan(0861 876526) or online at www.trojanhealth.co.za. Customers residing outside South Africa can contact us on+27 10 206 4405. If such proof is not available, then notwithstanding anything to the contrary herein, theservice agent’s prevailing charges for services/repairs including call out and/or spares will be payable by theConsumer upon collection or delivery of the repaired product.

The Consumer does not need to return the product to the store. The Consumer should call the TrojanCall Centre on 0861 Trojan (0861 876526). Customers residing outside South Africa can contact us on+27 10 206 4405 and the call centre will advise of the procedure. During the warranty period the productmay only be serviced and/or repaired by the Manufacturer’s duly authorised agent(s).

/ +27 10 206 4405

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REPAIRS PROCEDURE

Visit facebook.com/trojanhealthwww.trojanhealth.co.za #18M06T015

Should you experience any faults or breakdowns on your Trojan equipment, please adhere to the followingprocedure to have the fault rectified speedily and professionally.Do not return the product to the store. Call the Trojan Call Centre on 0861 Trojan (0861 876526) to log the faulty product (under warranty or out ofwarranty). Customers residing outside South Africa can contact us on +27 10 206 4405.The operator or technical advisor will try identify the fault, and will book a service team call out.The service team will endeavour to fix the problem in your home on an agreed date and time. Only if the fault cannot be repaired in the convenience of your home, will the service team take the faultyproduct back to the service centre.

Items repaired in our service centre will be returned to your home on an agreed date and time.

Note: Should you live in an outlying area or outside South Africa, it may be necessary to return the product to the store nearest to you. Our service operator will advise you of your repair procedure.

COST OF REPAIRS

UNDER WARRANTYAny items still under warranty will be repaired free of charge, as long as it complies with the terms andconditions of the warranty (refer to “warranties” section in this manual). Any items that need to be repairedthat are NOT covered in the warranty will be for the consumer’s expense. A quote for the repair/replacementof these items will be provided to the consumer for approval prior to repairs being conducted.

OUT OF WARRANTY Any items that need to be repaired once the warranty has expired will be for the consumer’s expenseincluding call out fees. A quote for the repair/replacement of these items will be provided to the consumer for approval prior torepairs being conducted.

Manufactured For Masstores (Pty) Ltd.16 Peltier Drive, Sunninghill, Ext 6, Sandton, 2146, South Africa.

MADE IN CHINA

If this product p roves to be faulty d uring normal use due to d efective materials or workmanship. Refer t o our website for terms and conditions.

Please call us for any product queries, after s ales support, repairs or installations.

Always consult a physician before starting a new exercise routine

Use in conjunction with a healthy eating plan

Only use product for its intended purpose to prevent injury

YEARWARRANTY

0861 876 5260861 TROJAN

+27 10 206 4405

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NOTES

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NOTES