Jan 04, 2019 Best Manual Treadmills for Users with Knee and Hip Problems. Because manual treadmills rely on your movement to keep that belt in motion, using one can be a little hard on hips and knees. Add to that the dramatic incline seen on some of these manual treadmill models, and it’s easy to imagine the possibility for injury.
The fanciest and most expensive alternative to running out-of-doors--the electronically controlled, electric-powered treadmill--isn't the only training option for indoor runners. Manual treadmills offer cheaper roads to fitness, but without the pleasantries that make indoor training more tolerable. Provide the entertainment yourself, and acquire fitness under budget, with challenges not provided by powered machines. Manual treadmills contribute to cardio fitness and efficiently burn calories, all in the privacy of the home, but they don't coddle slackers. Instead of power-assisted running, manual treadmills require hard work.
Credit: Ibrakovic/iStock/Getty Images
Step 1
Choose appropriate clothing. Wear shorts or comfortable long pants when running on a manual treadmill. Treadmill running places unusually repetitive stress on the feet and will require good running shoes.
Step 2
Prepare distractions. Not many runners actually focus on running--most use mental tricks or electronic entertainments to circumvent any habitual aversion to activity. Place the treadmill in front of a television, and coincide your workouts with your favorite TV programs, or time your workout with a headset and your favorite musical selections.
Step 3
Set the incline according to the manufacturer's guidelines. Since manual treadmills depend on the user for power, the belt of the machine must be set to the user's weight. Properly set, a manual treadmill provides challenge but not damaging stress.
Step 4
Start slowly. Stepping forward and pushing back with your legs begins the action of a manual treadmill. Consistent resistance results from an interaction between the movement of the user and an internal energy-storage system--usually a flywheel. Change speeds gradually when accelerating or coming to a stop.
Step 5
Use the handles of the machine only when starting and stopping. Resting on the machine robs users of the machine's real benefits. Once the manual treadmill reaches running speed, release the handles and keep going.
Things You'll Need
- Manual treadmill
- Timer
- Running shoes
- Entertainment devices
Tip
Turn the thermostat down before beginning a training session. Seventy degrees might be comfortable for watching TV, but when you are running on a manual treadmill, it's steamy.
Consult the owner's manual for maintenance tips, and follow the maintenance schedule exactly. Powered machines deal with the extra friction of faded lubrication by working harder themselves, but manual machines place the load on the user. Proper lubrication guarantees a controllable workout.
Warning
Treadmill running isn't the same as running across real-world terrain. Treadmills provide a good workout but don't offer the full range of movement and random stresses of road running. Include the important differences on your own by alternating steady runs with sprints.
MaxTrac index Motorola index Back to Home | Motorola Radius Mobile Radios M100, M206, M208, M214, M216 Series Compiled by Robert W. Meister WA1MIK |
All of this information came from the Motorola Radius Service Manual 6880101W58A circa 1988/1989 with lots of revision sheets. All of the boards listed below are used in the MaxTrac mobile radios; see the MaxTrac Detailed Service Manual for schematics. All electronic parts are interchangeable except the firmware, which governs the radio's model number and features. (You can replace the EPROM with MaxTrac firmware but then you'd need to use MaxTrac software to program it, and the model number would change.) The front panel labels and volume control knob are slightly different. The RADMBL (HVN9173 or HVN9174) DOS-only RSS package is used to program the Radius radios. These radios are all conventional; trunking was only available on the MaxTrac models.
M100 series have 2 modes. M206 series have 6 modes. M214 series have 14 modes and seem to be the only ones that offer Scanning. They require an expanded logic board (one with firmware on an EPROM). Motorola introduced the M208 and M216 series, which have 8 and 16 modes respectively. The model numbers have Revision letter B for the 8 and 16 mode radios. Channel Steering is also available on radios with the 16-pin accessory jack. The only Radius firmware IC is HLN9277A.
This is not meant to be an all-encompassing, know-all, do-all article about Motorola Radius radios. As such, there may be additional, newer information available from other sources. It's just a summary of information extracted from the above-mentioned service manual. For all intents and purposes, the Radius models mentioned here are identical to the MaxTrac 50, 100, and 300 models documented elsewhere. A lot of assemblies can be mixed, matched, and swapped between the two radio series. The radios and RSS are no longer sold but some of the more common parts are still available from Motorola.
NOTES:
[1]: 29 MHz is shown instead of 29.7 MHz as the low limit for some frequency ranges or bands.
[2]:Power values are in Watts.
[3]:Band, Band Segment, and Freq Range values are in MHz.
[1]: 29 MHz is shown instead of 29.7 MHz as the low limit for some frequency ranges or bands.
[2]:Power values are in Watts.
[3]:Band, Band Segment, and Freq Range values are in MHz.
12-Character Model Number Decoder (characters 1-7):
Mount | Power | Band | Model Series |
---|---|---|---|
D: dash | 0: 2 | 1: 29-50 | LRA7: Radius |
3: 15-25 | 3: 136-174 | ||
4: 30-40 | 4: 403-470 | ||
5: 60 | 5: 806-871 |
12-Character Model Number Decoder continued (characters 8-12):
Modes | Band Segment | Revision | Package |
---|---|---|---|
3: 2 | 29: 403-430 | A: 2,6,14 modes | K: standard |
7: 6 or 8 | 32: 29-36 | B: 2,8,16 modes | |
P: 14 or 16 | 33: 36-42 | ||
34: 42-50 | |||
A5: All Others | |||
A6: 800 T/A |
Radio Model Numbers:
Model Number | Series | Power | Freq Range | Modes | Options |
---|---|---|---|---|---|
D04LRA77A5AK | M206 | 2 | 449-470 | 6 | (P,D) |
D04LRA7PA5AK | M214 | 2 | 449-470 | 14 | (P,D) |
D33LRA73A5BK | M100 | 25 | 136-162 | 2 | P,D |
D33LRA77A5BK | M208 | 25 | 146-174 | 8 | P,D |
D33LRA7PA5BK | M216 | 25 | 146-174 | 16 | P,D,S |
D34LRA73A5AK | M100 | 25 | 449-470 | 2 | (P,D) |
D34LRA77A5AK | M206 | 25 | 449-470 | 6 | (P,D) |
D34LRA7PA5AK | M214 | 25 | 449-470 | 14 | (P,D) |
D35LRA73A5AK | M100 | 15 | 800 non-TA | 2 | (P,D) |
D35LRA73A6AK | M100 | 15 | 800 T/A | 2 | P,D |
D35LRA77A5AK | M206 | 15 | 800 non-TA | 6 | (P,D) |
D35LRA77A6AK | M206 | 15 | 800 T/A | 6 | P,D |
D35LRA7PA5AK | M214 | 15 | 800 non-TA | 14 | (P,D) |
D35LRA7PA6AK | M214 | 15 | 800 T/A | 14 | P,D,S |
D43LRA73A5BK | M100 | 40 | 146-174 | 2 | P,D |
D43LRA77A5BK | M208 | 40 | 146-174 | 8 | P,D |
D43LRA7PA5BK | M216 | 40 | 146-174 | 16 | P,D,S |
D44LRA7329AK | M100 | 35 | 403-430 | 2 | P,D |
D44LRA73A5BK | M100 | 35 | 449-470 | 2 | P,D |
D44LRA7729AK | M206 | 35 | 403-430 | 6 | P,D |
D44LRA77A5BK | M208 | 35 | 449-470 | 8 | P,D |
D44LRA7P29AK | M214 | 35 | 403-430 | 14 | P,D,S |
D44LRA7PA5BK | M216 | 35 | 449-470 | 16 | P,D,S |
D45LRA7PA6AK | M214 | 35 | 800 T/A | 14 | P,D,S |
D51LRA9732AK | M206 | 60 | 29-36 | 6 | P,D |
D51LRA9733AK | M206 | 60 | 36-42 | 6 | P,D |
D51LRA9734AK | M206 | 60 | 42-50 | 6 | P,D |
D51LRA9P32AK | M214 | 60 | 29-36 | 14 | P,D |
D51LRA9P33AK | M214 | 60 | 36-42 | 14 | P,D |
D51LRA9P34AK | M214 | 60 | 42-50 | 14 | P,D |
Options Column Letters: P = PL, D = DPL, S = Scan. Values in parentheses are assumed because every Radius can do PL, DPL, and CSQ.
Board Numbers: the 3rd letter specifies the frequency band: N: Not Frequency Specific (i.e. logic boards), B: 29-50 MHz, D: 136-174 MHz, E: 403-470 MHz, F: 806-870 MHz. Newer versions of some boards will have a B suffix instead of an A suffix.
RF Boards (the same as the MaxTrac):
Board # | Freq Range |
---|---|
HLB4099A | 29-36 |
HLB4100A | 36-42 |
HLB4101A | 42-50 |
HLD4321A | 136-162 |
HLD4322A | 146-174 |
HLE4424A | 403-430 |
HLE4425A | 449-470 |
HLE9310A | 449-470 |
HLF4095A | 800 NON-TA |
HLF9122A | 800 T/A |
Logic Boards (the same as the MaxTrac):
Board # | Type | Acc Jack |
---|---|---|
HLN5173A | Expanded | 5-pin |
HLN9123A | Masked | 5-pin |
HLN9313A | Expanded | 16-pin |
Power Amplifiers (probably the same as the MaxTrac):
Board # | Freq Range | Power |
---|---|---|
HLB4105A | 29-36 | 60 |
HLB4106A | 36-42 | 60 |
HLB4107A | 42-50 | 60 |
HLD4323A | 136-162 | 25 |
HLD4324A | 146-174 | 25 |
HLD4326A | 146-174 | 40 |
HLE4430A | 403-430 | 35 |
HLE4431A | 449-470 | 25 |
HLE4432A | 449-470 | 35 |
HLE9502A | 449-470 | 2 |
HLF4097A | 800 T/A | 15 |
HLF4098A | 800 T/A | 35 |
Radius, MaxTrac, and a whole bunch of other terms are trademarks of Motorola, Inc.
Send corrections and additions to the author at: his-callsign [ at ] comcast [ dot ] net.
Back to the top of the page
Up one level (MaxTrac index)
Up two levels (Motorola index)
Back to Home
Up one level (MaxTrac index)
Up two levels (Motorola index)
Back to Home
This page originally posted on Friday 01-May-2009
Article text, artistic layout, and hand-coded HTML © Copyright2009 by Robert W. Meister WA1MIK.
This web page, this web site, the information presented in and on its pages and in these modifications and conversions is © Copyrighted 1995 and (date of last update) by Kevin Custer W3KKC and multiple originating authors. All RightsReserved, including that of paper and web publication elsewhere.