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Thank you for selecting the revolutionary NordicTrack
®
4500 R treadmill. The 4500 R treadmill offers an im-
pressive array of features to make your home work-
outs more enjoyable and effective.
And when you’re
not exercising, the unique 4500 R can be folded up, re-
quiring less than half the floor space of other treadmills.
For your benefit, read this manual carefully before
using the treadmill. If you have questions after read-
ing this manual, please call our Customer Service
Department at
08457 089 009. To help us assist you,
please note the product model number and serial num-
ber before calling. The model number of the treadmill
is NETL98131. The serial number can be found on a
decal attached to the treadmill (see the front cover of
this manual for the location).
Before reading further, please familiarise yourself with
the parts that are labeled in the drawing below.
BEFORE YOU BEGIN
Handrail
Console
Fan
Latch Knob
Book Holder
Key/Clip
Walking Belt
Flexible Walking Platform
Foot Rail
Rear Roller
Adjustment Bolts
Water Bottle Holder*
Pulse Sensor
RIGHT SIDE
LEFT SIDE
*No water bottle is included.
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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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