NordicTrack 4200 R - Manual (Page 6)

ASSEMBLY
Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not
dispose of the packing materials until assembly is completed. Assembly requires the included allen wrench
and your own flat-bladed screwdriver , wire cutters , and adjustable
spanner .
Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, a
small amount of lubricant may be transferred to the top of the treadmill or the shipping carton. This is a normal
condition and does not affect treadmill performance. If there is lubricant on top of the walking belt or foot pads,
simply wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner.
2. With the help of a second person, carefully raise both
Uprights (99) to a vertical position. Press the Latch Knob
Sleeve (111) into the left Upright and hold the Latch Knob
Spacer (112) against the left Upright.
Remove the Latch Knob (113) from the Latch Pin (107).
Make sure that the Latch Pin Collar (109) and the Spring
(110) are on the Latch Pin. (Note: If there are two Latch
Pin Collars, place one on each side of the Spring.) Insert
the Latch Pin into the Latch Knob Sleeve (111) and the
Left Upright (99).
Tighten the Latch Knob (113) onto the Latch Pin (107).
99
112
111
113
110
109
107
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1. Slide the treadmill out of the box. Insert the three Cage
Nuts (96) into the three indicated holes in the treadmill.
To insert each Cage Nut (96), first hook one side of the
Cage Nut into the hole and then use a flat-bladed screw-
driver to press the other side into the hole, as shown.
96
96
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3. With the help of a second person, raise the Walking
Platform (24) to the storage position and make sure that
the latch pin is engaged as described on page 25.
Position the Base Plate (91) on the treadmill as shown.
Attach the Base Plate with the three Base Plate Screws
(92). Note: It may be helpful if a second person tips the
treadmill slightly as you tighten the Screws.
If the treadmill rocks slightly, turn one or both of the
Levelling Feet (127) under the Uprights (99) until the
rocking motion is eliminated. Carefully lower the Walking
Platform (24) to the floor as described on page 26.
91
24
92
99 127
127
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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 to-
ward 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 flat on the floor. 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 ten-
dons, bend your back leg as well. Stretches: Calves, achilles ten-
dons 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.
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WARNING:
Do not plug in the power
cord until the treadmill is completely assembled.