NordicTrack Viewpoint 3200 Treadmill Canadian English Manual - Page 10

PART LIST-Model No. 30279.0

Get NordicTrack Viewpoint 3200 Treadmill PDF manuals and user guides View all NordicTrack Viewpoint 3200 Treadmill manuals
Add to My Manuals
Save this manual to your list of manuals

Page 10 highlights

Working Out-Include 6 to 10 different exercises in each workout. Select exercises for every major muscle group, emphasizing areas that you want to develop. To give balance and variety to your workouts, vary the exercises from workout to workout. Rest for a short period of time after each set: • Muscle Building-Rest for three minutes after each set. • Toning-Rest for one minute after each set. • Weight Loss-Rest for 30 seconds after each set. Cooling Down-Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems. EXERCISE FORM Move through the full range of motion for each exercise and move only the appropriate parts of the body. Perform the repetitions in each set smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath. STAYING MOTIVATED For motivation, keep a record of each workout. Write the date, the exercises performed, the resistance used, and the numbers of sets and repetitions completed. Record your weight and key body measurements once a month. To achieve good results, make exercise a regular and enjoyable part of your life. PART LIST-Model No. 30279.0 R0809A Key No. Qty. 1 1 2 1 3 1 4 2 5 1 6 1 7 1 8 1 9 4 10 2 11 4 12 4 13 4 14 1 15 1 16 2 Description Frame Front Leg Rear Leg Stabilizer Backrest Frame Pivot Bracket Backrest Seat Foam Pad Pad Tube 19mm Round Inner Cap 50mm Round Outer Cap 50mm Square Inner Cap 45mm Square Inner Cap 25mm x 50mm Inner Cap M10 x 63mm Bolt Key No. Qty. 17 4 18 4 19 10 20 2 21 1 22 4 23 1 24 4 25 3 26 2 27 2 28 1 * - * - * - Description M6 x 60mm Screw M10 x 63mm Carriage Bolt M10 Locknut M10 Washer Locking Pin M6 Washer M10 x 85mm Bolt M6 x 16mm Screw M10 x 20mm Bolt M10 x 70mm Bolt M10 Large Washer M4 x 16mm Screw Userʼs Manual Exercise Guide Grease Packet 10

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
10
Key No. Qty.
Description
Key No. Qty.
Description
1
1
Frame
2
1
Front Leg
3
1
Rear Leg
4
2
Stabilizer
5
1
Backrest Frame
6
1
Pivot Bracket
7
1
Backrest
8
1
Seat
9
4
Foam Pad
10
2
Pad Tube
11
4
19mm Round Inner Cap
12
4
50mm Round Outer Cap
13
4
50mm Square Inner Cap
14
1
45mm Square Inner Cap
15
1
25mm x 50mm Inner Cap
16
2
M10 x 63mm Bolt
17
4
M6 x 60mm Screw
18
4
M10 x 63mm Carriage Bolt
19
10
M10 Locknut
20
2
M10 Washer
21
1
Locking Pin
22
4
M6 Washer
23
1
M10 x 85mm Bolt
24
4
M6 x 16mm Screw
25
3
M10 x 20mm Bolt
26
2
M10 x 70mm Bolt
27
2
M10 Large Washer
28
1
M4 x 16mm Screw
*
–
Userʼs Manual
*
–
Exercise Guide
*
–
Grease Packet
PART LIST—Model No. 30279.0
R0809A
Working Out
—Include 6 to 10 different exercises in
each workout. Select exercises for every major muscle
group, emphasizing areas that you want to develop. To
give balance and variety to your workouts, vary the
exercises from workout to workout.
Cooling Down
—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FORM
Move through the full range of motion for each exer-
cise and move only the appropriate parts of the body.
Perform the repetitions in each set smoothly and with-
out pausing. The exertion stage of each repetition
should last about half as long as the return stage.
Exhale during the exertion stage of each repetition and
inhale during the return stroke. Never hold your
breath.
Rest for a short period of time after each set:
• Muscle Building—Rest for three minutes after each
set.
• Toning—Rest for one minute after each set.
• Weight Loss—Rest for 30 seconds after each set.
STAYING MOTIVATED
For motivation, keep a record of each workout. Write
the date, the exercises performed, the resistance
used, and the numbers of sets and repetitions com-
pleted. Record your weight and key body measure-
ments once a month. To achieve good results, make
exercise a regular and enjoyable part of your life.