FLOW FITNESS DTM400i Runner Treadmill Instruction Manual

Manual
www.flowfitness.com
Runner DTM400i Treadmill

Copyright © Flow Fitness.
All rights reserved. Nothing in this instruction manual may be used or reproduced in any form or way without the express written permission of Flow Fitness.

Important information

1.1 Health

Important:
read this instruction manual first and follow the instructions carefully before using the product.

• Consult an expert to determine the training level that is most suitable for you.
• If you experience any dizziness, nausea or any other physical discomfort while training, cease the training immediately and consult a physician.
• Watch your heart beat during the training and immediately stop training when values are inconsistent.
• We advise you to do warming up and cooling down exercises during five to ten minutes before and after use of the product. This way your heart rate can increase and decrease gradually and you can prevent painful muscles.

1.2 Safety

• Only use this product as described in this instruction manual.
• Before using this product check that the product functions as it should. In case of malfunction or a defect stop training immediately and contact your vendor.
• Do not use the product when there is a malfunction.
• The product is only meant for use in the home and it has to be positioned on a flat surface.
• The product can only be used by one person at the time.
• The product can be used by persons with a body weight of up to 120 kilos.
• Always make sure that there is at least one meter of free space in all directions around the product when you are training.
• Don’t stick any objects in any opening of the equipment.
• Keep children and pets away from the product.
• Handicapped persons should get consent from a medical expert and follow their directions for training with the product.
• Do not place hands or feets under the product.
• Never hold your breath during a training session. Your breathing should be at a normal interval depending on the intensity of the training.
• Start your training schedule slowly and build it up gradually.
• Always wear appropriate clothing during training. Don’t wear anything that’s too loose and can get caught between moving parts of the equipment.
•  When moving the equipment always use the appropriate lifting techniques to prevent back injury.
• Check screws and bolts regularly and fasten them if they are loose.
• The owner of the product is responsible for all users to be aware of the warnings and instructions as mentioned in this instruction manual.
• This product is intended for use in a clean and dry environment. Storage in cold and / or moist areas could lead to problems with the product.
• This product is not suitable for therapeutic supports / or professionally use in physical therapy.

WARNING
Have your physical condition checked by a licensed physician before you start training.
This is particularly important for persons over 35 years old or persons who have any problems with their health. Read all instructions before using the equipment. Flow Fitness is not responsible for any personal injury or damage to property caused by the use of this equipment.
This product is not suited for rental or use in a commercial or professional environment.

Introduction

Thank you for purchasing the Runner DTM400i Treadmill.
This manual contains all information necessary for the use and operation of the treadmill.
This guide also contains tips and advice on how to train.
Flow Fitness wishes you successful and enjoyable training sessions.

2.1 Contents of package

2.2 Important parts

2.3 Specifications

Computer

• 12 Total programs
• 1 Manual program
• 8 Preset programs
• 3 user programs
• Bluetooth, train with the Fitshow app

Heart rate reception

• Hand pulse sensors

Size

Size folded

Technical

• Motor 1.25 HP Continious 2.5 HP PEAK
• Incline 0 – 12% (0-12 levels)
• Speed 1-18 KPH
• Quick keys for speed and incline
• Running Deck (LxW) 130 x 48 cm
• 120 kg max user weight

Extra

• Audio AUX input
• USB charger

Fitness

What is fitness? In general a fitness exercise can be described as an activity that makes your heart pump more oxygen from your lungs to your muscles by means of circulating the blood. The more strenuous the training, the more fuel (oxygen) the muscles need and the more work the heart has to do to pump oxygen rich blood to the muscles. If you are in good physical shape your heart can pump more blood to the muscle with each contraction. This means the heart doesn’t have to contract as many times to transport the necessary oxygen to your muscles. Your resting heart beat and heart beat when exercising will therefore decrease.

3.1 Training by heart rate

While training it is important to monitor your heart rate. The heart rate is essential for the result of your training. Your best training heart rate depends firstly on your age. Your maximum heart beat can be determined by this. Secondly the most effective heart rate depends on your training goals. If your training goal is to lose weight, then the most effective training is at 60% of your maximum heart rate. If your training goal is to improve your stamina, then you should train at 80% of your maximum heart rate.
The body stores energy in two forms: carbohydrates and fat. When we exercise we use a combination of these two energy supplies. If the training intensity is at a high level the body will mostly choose the energy that burns fast: carbohydrates. Since there is a limited supply of these carbohydrates you can’t continue this for a long period of time. When training at a low intensity the body will mostly choose to use a long lasting source of energy: fat. Since this is stored in large quantities in the body, you can continue this kind of training for a longer time.
Below you will find a schedule allowing you to calculate the best heart rate for your training. In this schedule each age category has a range that your heart rate should be in during your training. The middle column has the values you should try to maintain if you
want to lose weight. If you want to improve your stamina you should try to maintain therates in the right column.

Age| Weight lost (beats per minute) 60%| Improve stamina (beats per minute) 85%
---|---|---
20 -24| 120 – 118| 170 -167
25 – 29| 117 – 115| 166 – 163
30 – 34| 114 – 112| 162 – 158
35 – 39| 111 – 109| 157 – 154
40 – 44| 108 – 106| 153 – 150
45 – 49| 105 – 103| 149 – 145
50 – 54| 102 – 100| 144 – 141
55 – 59| 99 – 97| 140 – 137
60 and older| 96 – 94| 136 – 133

For each individual the best way to start training is different. If you have not exercised in some time or are overweight, you should start your training schedule slowly and gradually increase the level of activity.
In the last chapter of this instruction manual you will find several different training schedules (chapter 5. general information). You can use these schedules to reach your training goals. The schedules are divided in two phases. The first phase can be used for  beginners or persons who start training after a long period of inactivity. During this phase the level of intensity is built up gradually. After six weeks the second phase begins. You can then choose a training schedule to lose weight or improve your stamina.

3.2 Warming up and cooling down

A good training schedule starts with a good warming up and ends with a cooling down of the muscles. This will prevent painful muscles and injury. Below you will find some suitable exercises.

Head Roll
Tilt your head to the right. Hold this for one second, so that you feel a little pull in the muscles on the left side of your neck. Do the same for the other side, front and back. Repeat two or three times.
Toe Touch
Slowly bend forward with your back and arms relaxed. Bend as far as you can and hold the position for ten seconds. Repeat this two or three times.
Side Stretch
Extend both your arms up in the air and reach as high as you can with your right arm. Lean a bit to the left so that the muscles in the right side of your torso are stretched. Hold this position for one second. Relax and make the same motion on the other side of your body. Repeat this three or four times.
Knee bend
Set your feet shoulder-width apart and your stretched your hands out. Lower yourself no more than 10cm by bending your knees. Come back up again and repeat several times.
Lower back stretch
Begin on all fours. Stretch your arms out in front of you, allowing your face to lower to a position near the floor. Gently sit back. Rest your glutes just above your heels. Ease back and feel the gentle stretch in your lower back.
Hamstring Stretch
Sit down on the floor with your right leg extended in front of you and place the sole of your left foot on the inside of your right upper leg. Bend forward in the direction of your right foot and hold this position for ten seconds. Relax and then do the same with your other leg. Repeat two or three times.

3.3 Assembly
Step 1: Unfolding
This chapter describes how to assemble the DTM400i treadmill. Before assembling remove all parts from the box and make sure there is enough space available for the assembly.

1. Press the lever indicated in the image below with your feet or hand.
2. Now turn the computer with computer post upright until you feel the computer is fixed into place.

Step 2: Assembling the extra handlebars

1. Remove the four bolt hole covers from the handlebars with hand pulse sensors.
2. Assemble the two extra handlebars (114) by fastening four bolts (75) with the included Allen tool.

Step 3: Leveling the treadmill
With the adjusting feed you are able to level the treadmill. Rotate the adjusting feed underneath the end running deck until the deck is levelled and stand firmly on the ground.
When replacing the treadmill to an other location you will need to level the treadmill again.
Step 4: Placing the safety key
Place the safety key inside the safety key holder in the middle of computer. For security reasons when exercising always place the clip on the other end of the safety key rope onto your clothes. When the safety key is removed from the holder the treadmill will make an emergency stop.
When the display show “SAFE” it indicates that the safety key is not placed or not placed correctly. Without correct placement of the safety key the computer cannot start a training exercise.

Unfold the tablet holder
Turn the tablet holder at the back of the computer upwards until it is fixed into place.
Fold the tablet holder
Before folding press the tablet holder to the left to unlock the folding mechanism. Now you are able to fold back the tabled holder.

Power Supply
Before you start exercising, you must turn on the treadmill. Make sure the power cord is plugged in and the on / off switch is switched to “I”. The on / off switch is located at the back of the treadmill underneath the motor cover.
For your own safety it is important that the power cord is plugged into a grounded outlet!

Power Supply
Before you start exercising, you must turn on the treadmill. Make sure the power cord is plugged in and the on / off switch is switched to “I”. The on / off switch is located at the back of the treadmill underneath the motor cover.
For your own safety it is important that the power cord is plugged into a grounded outlet!

3.4 Storage / Prepare for use
Folding and storage

1. Before folding the treadmill remove the power cable and fold down the tablet holder.
2. Grab the handlebars and press the folding lever with your feed. Now turn the computer down towards the running deck.
3. Now extend both supporting transporting wheels as shown in the image below.
4. Lift the end of the running deck to transport the treadmill. You are able to store the treadmill horizontally or vertical. You can use the supporting transporting wheels to move the treadmill sideways.

3.5 Use of the computer

Standby
After 4 minutes of inactivity the computer will automatically turn into standby mode. Press one of the SPEED or INCLINE buttons to wake the computer from standby.
End a training session
During an exercise you are able to stop the training by pressing the STOP key on the computer or pulling out the safety key.

Manual Program
With the manual program you are able to set your preferable speed and incline level.
Manual – Quick start
Press the START key. The computer will countdown from 3 to zero. Then the computer will give a sound signal and the running belts starts turning at 1.0 KPH. You can start your training exercise. All values on the computer will increase.
Manual – Training with target value
With the manual program you are also able to set; time, speed or calories as a target value.

1. Press the MODE key once to set a target training duration. Press MODE twice to set a target distance or press MODE three times to set target calories. The selected value will flash on the computer. Use the INCLINE or SPEED keys to change the value.
   You only able to set one target value.

2. Press the START key to start the training session.

The training will start with the lowest speed and incline level. During the training session you are able to adjust the speed and incline level the speed and incline keys or quick keys. The training is finished when the set training value has been reached. The computer will give three sound signals before gradually slowing the running belt.

Preset programs
There are 8 different preset programs. With the preset programs the speed and incline values will be changed automatically according to the programs profile. Below you can find a overview of the 8 different programs with speed and incline profile.

1. Select one of the 8 programs with the PROGRAM key. Press the program key until the  desired program (P01-P08) appears on the screen.
2. Wait a few seconds or pres the MODE key to set the desired training duration. The time value starts blinking at the default 30 minutes. Use the INCLINE or SPEED Speed Incline keys to change the time.
3. Press the START key to start the training session.

The duration of one segment (with according speed and incline level) will be determined by the set training duration. Before changing to the next segment the computer will give a sound as warning for a possible change in speed and / or incline level. During the training session you are able to modify the speed and / or incline for the current segment with the INCLINE or SPEED keys. The training is finished when the set duration has been elapsed. The computer will give three sound signals before gradually slowing the running belt.
User programs
You are able to make and safe three user programs (U01-U03). Each user program is divided into 10 segments for which you can set the speed and incline level.

Make or change a user program:

1. Select the desired user program (U01-U03) with the PROGRAM key. The user programs are just after the preset programs (P01-P08) in the main menu.
2. Press the MODE key to set the speed and incline level of the first segment. Press the SPEED keys to set the desired speed and press the INCLINE keys to set the desired incline level.
3. Press the MODE key to go to the next segment and use the INCLINE , SPEED keys again to set the preferred speed and incline.
4. Repeat the previous step until all the 10 segments are set.
5. Now press the MODE key to set the training duration with the INCLINE or SPEED keys.
6. Press the START key to start your trainings session. You user program will be saved automatically.

Start a saved user program:

1. Select the desired user program (U01-U03) with the PROGRAM key. The user programs are just after the preset programs (P01-P08) in the main menu.
2. Now wait a few seconds until the time value on the computer start flashing at the default 30 minutes. Now set your preferred training time with the INCLINE , SPEED keys.
3. Press the START key to start your trainings session.

The duration of one segment (with according speed and incline level) will be determined by the set training duration. Before changing to the next segment the computer will give a sound as warning for a possible change in speed and / or incline level. During the training session you are able to modify the speed and / or incline for the current segment with the INCLINE or SPEED keys. The training is finished when the set duration has been elapsed. The computer will give three sound signals before gradually  slowing the running belt.

3.6 Connect the Fitshow app
Operate your Runner DTM400i treadmill with your mobile device trough the FitShow app.
Control a manual program in the app, run your favorite route with street view, set fitness goals and log your results.
Download the FitShow app by searching ‘iFitShow; in the Apple iOS App store or search for ‘FitShow’ in the Google Android Play store. You can also follow one of the links below
Apple iOS App store
https://itunes.apple.com/US/app/id1099080595?mt=8
Google Antroid Play Store
https://play.google.com/store/apps/details?id=com.fitshow&hl=en

3.7 Maintenance
Maintaining the sliding surface
Every 1 or 2 months (even if the treadmill is not in use) or every 50 hours of use, the sliding surface under the running deck needs to be lubricated with the included silicone lubricant.
Make sure that the power is disconnected and loosen the adjusting bolts of the rear roller. Lubricate the surface, distribute the silicone lubricant evenly. When you are finished fastening the adjustment bolts of the rear roller. Center the treadmill again as described on the next page

Cleaning
The metal and plastic parts of the product can be cleaned by using standard cleaning products. However, make sure that all parts are completely dry before they are used again.
Flow Fitness advises to fasten nuts and bolts, check and fasten pivot points once every six weeks. For fastening use the tool supplied with the product.
To prevent unnecessary wear, the product can only be used indoors and in a dry environment.

Centring and tensioning the belt
Within the first weeks of using the treadmill, it is possible that you need to centre the belt.
For example this can happen when applying more pressure to the left foot over your right.
Make sure the treadmills is running with a speed between 3 and 5 KPH. At the back of the frame there are two adjustment bolts. These bolts allow you to adjust the rear roller. When the treadmill is running to the left, you need to turn the left adjusting bolt clockwise on the and the right adjustment bolt counter clockwise. In the event that the treadmill is right, you have to turn the left adjustment bolt counter-clockwise and the right adjustment screw clockwise. Make sure the belt stays well tensioned and is not waving.

General information

4.1 Training schedule
Introduction schedule

Training schedule to improve stamina (follow-up to introduction training schedule)

4.2 Exploded view

General information

4.3 Troubleshooting

2. Check if the switch near the adapter cable is set to ON or I.
3. Check if the fuse near the switch . If the fuse is broken contact your reseller.
Problem| Segments of the screen don’t light up.
Solution| The screen LED are damaged, contact your reseller.
Problem| The screen shows “SAFE”.
Solution| The safety key is not placed (correctly). Place the safety key into the
designated area of the treadmill.
Problem| My iOS or Android device is not connecting to the DTM400i.
Solution| 1. Turn off any app used for connecting to the DTM400i.
2. Turn off the treadmill with the 1/0 switch. Wait 5 seconds, and turn the treadmill back on again.
3. Enter the bluetooth settings menu of your mobile device. Choose the option “Forget this device” and turn off the bluetooth
4. Repeat the bluetooth connection steps described in this manual.
In case your problem is not resolved or not described, consult the fitness reseller where you purchased this product.

Warranty

5.1 Warranty

The warranty is provided by the Flow Fitness distributor of your country and the reseller where you have purchased your product. Please check
https://www.flowfitness.com/en/dealers/ for contact information.

Notities / Notes

Runner DTM400i Treadmill – ENG
www.flowfitness.com

References

• Get in your Flow with Flow Fitness
• Reseller - Flow Fitness

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