Freemotion R5.7 User Manual

Page 1
USER'S MANUAL
CAUTION
Read all precautions and instruc­tions in this manual before using this equipment. Keep this manual for future reference.
Serial Number
Decal
Model No. SFEX80907.0 Serial No.
Write the serial number in the space above for reference.
QUESTIONS?
If you have questions, or if parts are damaged or missing, PLEASE
CONTACT THE STORE WHERE YOU PURCHASED THIS PRODUCT.
If you are unable to contact the store, call toll-free 1-866-799-8946, Mon.–Fri. 8 a.m.–5 p.m. MST.
www.freemotionfitness.com
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TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE EXERCISE CYCLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
FREEMOTION is a registered trademark of ICON IP, Inc.
WARNING DECAL PLACEMENT
The warning decals shown here have been applied in the locations shown. If a decal is
missing or illegible, call the telephone num­ber on the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal
may not be shown at actual size.
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3
1. Before beginning any exercise program, con­sult your physician. This is especially impor­tant for persons over the age of 35 or per­sons with pre-existing health problems.
2. It is the responsibility of the owner to ensure that all users of the exercise cycle are ade­quately informed of all precautions.
3. Your exercise cycle is intended for home use only. Do not use your exercise cycle in a commercial, rental, or institutional setting.
4. Keep your exercise cycle indoors, away from moisture and dust. Place your exercise cycle on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is enough clearance around your exer­cise cycle to mount, dismount, and use it.
5. Inspect and properly tighten all parts regu­larly. Replace any worn parts immediately.
6. Keep children under age 12 and pets away from your exercise cycle at all times.
7. Your exercise cycle should not be used by persons weighing more than 350 lbs. (159 kg).
8. The pulse sensor is not a medical device. Various factors, including the user's move­ment, may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.
9. Wear appropriate exercise clothes while exercising; do not wear loose clothes that could become caught on your exercise cycle. Always wear athletic shoes for foot protec­tion while exercising.
10. Keep your back straight while using your
exercise cycle; do not arch your back.
11. When you stop exercising, allow the pedals
to slowly come to a stop.
12. If you feel pain or dizziness while exercising,
stop immediately and cool down.
13. Use your exercise cycle only as described in
this manual.
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your exercise cycle before using your exercise cycle. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.
IMPORTANT PRECAUTIONS
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*No water bottle is included
Pulse Sensor
Seat
Handlebar
Pedal/Strap
Wheel
Leveling Foot
Upright Knob
Console
Backrest
Handle
Water Bottle Holder*
BEFORE YOU BEGIN
Congratulations for selecting the revolutionary FREEMOTION
®
R5.7 exercise cycle. Cycling is one of the most effective exercises for increasing cardiovas­cular fitness, building endurance, and toning the entire body. The FREEMOTION R5.7 exercise cycle offers an impressive array of features to let you enjoy this healthful exercise in the convenience and privacy of your home.
For your benefit, read this manual carefully before you use the exercise cycle. If you have questions
after reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual.
Before reading further, please look at the drawing below and familiarize yourself with the labeled parts.
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5
1. Orient the Left Front Stabilizer (15) with the Wheel (17) positioned as shown. Attach the Left Front Stabilizer to the left side of the Frame (1) with three M8 x 16mm Button Screws (54) and three M8 Split Washers (55).
Attach the Right Front Stabilizer (not shown) to the right side of the Frame (1) in the same way.
15
54
1
1
55
55
54
17
ASSEMBLY
Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the pack- ing materials. Do not dispose of the packing materials until assembly is completed. In addition to the included tools, assembly requires your own Phillips screwdriver and adjustable wrench .
As you assemble the exercise cycle, use the drawings below to identify the small parts used in assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the parentheses is the quantity used in assembly. Note: Some small
parts may have been preassembled. If a part is not in the hardware kit, check to see if it has been pre­assembled.
M6 Washer
(75)–7
M6 x 30mm Button
Screw (37)–4
M8 x 50mm Button
Screw (52)–4
M8 Split
Washer (55)–14
M4 x 12mm
Screw (42)–1
M6 x 38mm Button
Screw (67)–3
M4 x 16mm
Round Head
Screw (80)–6
M8 x 16mm Button
Screw (54)–6
M6 x 42mm Button
Screw (81)–4
M10 x 63mm Bolt Set (62)–1
M8 x 19mm Button
Screw (77)–4
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2. While another person lifts the rear of the Frame (1), attach the Rear Stabilizer (16) to the Frame with four M8 x 50mm Button Screws (52) and four M8 Split Washers (55).
52
16
1
4
2
Avoid pinching the
Wires (43, 51) during
this step
1
4. Have another person hold the Upright (2) near the front of the Frame (1). Locate the wire tie (see the inset drawing) in the Upright. Tie the lower end of the wire tie to the Wire Harness (43) and to the Pulse Wire (51). Next, pull the upper end of the wire tie upward out of the top of the Upright. Then, untie and discard the wire tie.
Tip: Avoid pinching the Wire Harness (43) and the Pulse Wire (51) during this step. Attach the
Upright (2) to the Frame (1) with an M10 x 63mm Bolt Set (62).
2
52
55
55
62
43
62
43
51
51
3
7
1
3. Tighten the Upright Knob (7) into the Frame (1).
Wire Tie
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7
6. Tip: Avoid pinching the Wire Harness (43) and the Pulse Wire (51) during this step. Attach the
Handlebar (39) to the Upright (2) with four M6 x 30mm Button Screws (37).
6
Avoid pinching the Wires
(43, 51) during this step
5. The Console (4) can be operated with four “D” bat­teries (not included); alkaline batteries are recom­mended. IMPORTANT: If the exercise cycle has
been exposed to cold temperatures, allow it to warm to room temperature before inserting bat­teries into the Console. If you do not do this, the console displays or other electronic compo­nents may become damaged. Press the tabs on
the battery covers and remove the battery covers. Next, insert four batteries into the Console. Make
sure that the batteries are oriented as shown by the diagram inside the battery compartment.
Then, reattach the battery covers.
The Console (4) can also be operated with a regu­lated 6-volt DC 2-amp power supply (not included).
To purchase a power supply, contact the store where you purchased the exercise cycle or call the telephone number on the front cover of this manual. To avoid damaging the console, use only a manufacturer-supplied power supply.
Plug one end of the power supply into the jack on the exercise cycle; plug the other end into an outlet installed in accordance with all local codes and ordi­nances.
5
4
Batteries
Battery Covers
Batteries
37
37
39
43
51
2
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8
8. Slide the Bottom Handlebar Cover (25) into the slots in the bottom of the Console (4). Attach the Bottom Handlebar Cover and the Top Handlebar Cover (18) to the Handlebar (39) with two M4 x 16mm Round Head Screws (80) and one M4 x 12mm Screw (42).
8
18
25
42
80
80
39
4
Slots
7. While another person holds the Console (4) near the Handlebar (39), connect the console wire har­ness to the Wire Harness (43). Next, connect the console pulse wire to the Pulse Wire (51).
Tip: Avoid pinching the Wire Harness (43) and the Pulse Wire (51) during this step. Insert the
excess wire downward into the Upright (2). Attach the Console (4) to the Handlebar (39) and the Upright with four M4 x 16mm Round Head Screws (80).
2
39
7
4
80
51
Wire
Harness
Pulse
Wire
80
Avoid pinching
the Wires (43, 51)
during this step
43
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9
9. Attach the Seat (9) and the Backrest Frame (60) to the Seat Bracket (11) with four M6 x 42mm Button Screws (81) and four M6 Washers (75) as shown.
Tip: Start all four Round Head Screws before you tighten any of them.
9
11
75
75
81
81
60
9
10. Attach the Backrest (8) to the Backrest Frame (60) with three M6 x 38mm Button Screws (67) and three M6 Washers (75). Tip: Start all three Button
Screws before you tighten any of them.
10
60
75
75
8
75
67
67
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12. Identify the Left Pedal (22), which is marked with an “L” sticker. Using an adjustable wrench, firmly tighten the Left Pedal
counterclockwise
into the Left Crank Arm (24). Tighten the Right Pedal (not shown)
clockwise
into the Right Crank Arm (not
shown). IMPORTANT: Tighten both Pedals as
firmly as possible. After using the exercise cycle for one week, retighten the Pedals. For best per­formance, keep the Pedals tightened.
Adjust the strap on the Left Pedal (22) to the desired position, and press the end of the strap onto the tab on the Left Pedal. Adjust the strap on
the Right Pedal (not shown) in the same way.
12
13. Make sure that all parts are properly tightened before you use the exercise cycle. Note: After assembly is
completed, some extra parts may be left over. Place a mat beneath the exercise cycle to protect the floor.
11. Push the seat handle down. Pull the Seat Carriage (41) towards the back of the exercise cycle until it stops. Then, pull up on the seat handle to lock the Seat Carriage in place.
Attach the Seat Bracket (11) to the Seat Carriage (41) with four M8 x 19mm Button Screws (77) and four M8 Split Washers (55).
Plug the Pulse Extension Wire (85) into the jacks in the Seat Bracket (11) and the Frame (1).
22
Strap
Ta b
24
11
1
41
77
77
Seat
Handle
55
85
55
11
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HOW TO ADJUST THE PEDAL STRAPS
To adjust the pedal straps, first pull the ends of the straps out of the tabs on the pedals. Adjust the straps to the desired position, and then press the ends of the straps onto the tabs.
HOW TO ADJUST THE SEAT
The seat can be adjusted forward or backward to the position that is the most comfortable for you. To adjust the seat, push down on the seat handle, slide the seat to the desired position, and then pull up on the han­dle to lock the seat in place.
HOW TO ADJUST THE UPRIGHT
The upright can be adjusted to the position that is the most comfortable for you. To adjust the upright, first raise the upright so that it is not resting on the upright knob. Next, turn the upright knob clock­wise or counter­clockwise to raise or lower the upright. Then, rest the upright on the upright knob.
Strap
Ta b
Seat
Upright
Knob
Upright
Handle
HOW TO USE THE EXERCISE CYCLE
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CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
The advanced console offers an array of features designed to make your workouts more effective and enjoyable. When you use the manual mode of the console, you can change the resistance of the pedals with the touch of a button. As you exercise, the con­sole will provide continuous exercise feedback. You can even measure your heart rate using the handgrip pulse sensor or the optional chest pulse sensor. Note:
For information about the optional chest pulse sensor, see page 18.
The console also offers eighteen preset workouts. Each workout automatically changes the resistance of the pedals and prompts you to increase or decrease your pedaling pace as it guides you through an effec­tive workout.
In addition, the console features two heart rate work­outs that change the resistance of the pedals to keep your heart rate near target heart rate settings while you exercise.
The console also features the new iFIT Interactive Workout System. The iFIT Interactive Workout System enables the console to accept iFIT cards containing workouts designed to help you achieve specific fitness goals. For example, lose unwanted pounds with the 8­week Weight Loss workout. iFIT workouts control the resistance of the pedals while the voice of a personal trainer coaches you and motivates you through your workouts. A demo iFIT card is included. Additional iFIT cards are available separately. To purchase iFIT
cards, contact the store where you purchased the exercise cycle. If the store does not carry iFit cards, go to www.iFIT.com or call the telephone number on the front cover of this manual.
You can even connect your MP3 player or CD player to the console’s stereo sound system and listen to your favorite workout music or audio books while you exercise.
To use the manual mode of the console, follow the steps beginning on page 13. To use a preset workout, see page 15. To use a heart rate workout, see page 16. To use an iFIT workout, see page 17. To use the stereo sound system, see page 17.
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HOW TO USE THE MANUAL MODE
Note: If there is a sheet of clear plastic on the face of the console, remove the plastic.
1. Press any button on the console or begin ped­aling to turn on the console.
When you turn on the console, the display will light. A tone will then sound and the console will be ready for use.
2. Select the manual mode.
When you turn on the console, the manual mode will be selected. If you have selected a workout, reselect the manual mode by pressing the Heart Rate Control button or any of the three Workouts buttons repeatedly until zeros appear in the display.
3. Begin pedaling and change the resistance of the pedals as desired.
As you pedal, change the resistance of the pedals by pressing the numbered Resistance buttons. There are sixteen resistance levels. Note: After you press a Resistance button, it will take a moment for the pedals to reach the selected resis­tance level.
4. Follow your progress with the display.
While you pedal, the upper left corner of the dis­play will show the elapsed time.
The lower left corner of the display will show your pedaling speed, in miles or kilometers per hour.
The upper right corner of the display will show your heart rate when you use the handgrip pulse sensor or the included chest pulse sensor (see step 5 on page 15).
The lower right corner of the display will show the distance that you have pedaled, in miles or kilome­ters.
The center of the display will show the resistance level of the pedals for a few seconds each time the resistance level changes.
To view the approximate number of calories that you are burning per hour and the approximate number of calories that you have burned during your workout, press the Display button.
You can also view selected information at a larger size. Press the Display button repeatedly to view the elapsed time, the distance that you have ped­aled, your pedaling speed, or the approximate number of calories that you have burned.
To again view the elapsed time, your pedaling speed, and the distance that you have pedaled, press the Display button again.
To view the total distance pedaled since the exer­cise cycle was purchased and the trip distance, press the Odometer button. The information will appear in the display for a few seconds. To reset the trip distance, hold down the Odometer button for a few seconds.
Note: The console can show speed and dis­tance in either miles or kilometers. To determine
which unit of measurement is selected, hold down the decrease button below the Odometer button for a few seconds. The words UNITS: ENGLISH or UNITS: METRIC will appear in the display. Press the increase button to change the unit of measure­ment if desired. Then, press the decrease button again. Note: When the batteries are replaced, it may be necessary to reselect the desired unit of measurement.
Page 14
5.
Measure your heart rate if desired.
You can measure you heart rate using either the handgrip pulse sensor or the optional chest pulse sensor (see page 18 for information about the optional chest pulse sensor). Note: If you hold the handgrip pulse sensor and wear the chest pulse sensor at the same time, the console will not dis­play your heart rate accurately.
If there are sheets of clear plastic on the metal con­tacts on the hand­grip pulse sensor, remove the plas­tic. In addition, make sure that your hands are clean. To measure
your heart rate, hold the handgrip pulse sensor with your palms resting against the metal contacts. Avoid moving your hands or
gripping the contacts tightly.
When your pulse is detected, your heart rate will be shown in the display. For the most accurate heart rate reading, hold the contacts for at least 15 seconds.
If your heart rate is not shown, make sure that your hands are positioned as described. Be careful not to move your hands excessively or to squeeze the metal contacts tightly. For optimal performance, clean the metal contacts using a soft cloth; never
use alcohol, abrasives, or chemicals to clean the contacts.
6. Turn on the fan if desired.
The fan has high, low, and auto speed settings; when you select the auto mode, the speed of the fan will automatically increase or decrease as you increase or decrease your pedaling speed. Press the Fan button repeatedly to select a fan speed or to turn off the fan. Note: If the pedals do not move for about thirty seconds, the fan will turn off auto­matically.
Pivot the fan louvers above the display upward or downward to direct the airflow from the fan.
To turn off the fan, press the Fan button again. Note: If the pedals are not moved for about thirty seconds, the fan will automatically turn off to con­serve the batteries.
7. When you are finished exercising, the console will turn off automatically.
If the pedals are not moved for several seconds, a series of tones will sound and the console will pause.
If the pedals are not moved for about five minutes, the console will turn off and the displays will be reset.
14
Contacts
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15
HOW TO USE A PRESET WORKOUT
1. Press any button on the console or begin ped­aling to turn on the console.
See step 1 on page 14.
2. Select a preset workout.
To select one of the six weight loss workouts, press the Weight Loss Workouts button repeated­ly; to select one of the six aerobic workouts, press the Aerobic Workouts button; to select one of the six competition workouts, press the Competition Workouts button.
When you select a preset workout, the name of the workout will appear in the display for a few seconds. A profile of the resistance settings of the workout will then appear in the display. The display will also show the first resistance setting for the workout for a few seconds.
3. Begin pedaling to start the workout.
Each workout is divided into 20, 30, or 45 one­minute segments. One resistance level and one target pace setting are programmed for each seg­ment. Note: The same resistance level and/or target pace setting may be programmed for consecutive segments.
During the workout, the workout profile will show your progress (see the drawing above). The flash­ing column of the profile represents the current segment of the workout. The height of the flashing column indicates the resistance level for the cur­rent segment. At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash. If a differ­ent resistance level is programmed for the next segment, the resistance level will appear in the display for a few seconds to alert you. The resis­tance of the pedals will then change.
As you exercise, you will be prompted to keep your pedaling pace near the target pace setting for the cur­rent segment. When an upward-pointing arrow appears in the display, increase your pace. When a downward-pointing arrow appears, decrease your pace. When no arrow appears, maintain your current pace.
IMPORTANT: The target pace settings are intended only to provide motivation. Make sure to pedal at a pace that is comfortable for you.
If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the Resistance buttons. However, when the current segment ends, the ped­als will automatically adjust to the resistance level for the next segment.
If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the profile flashes and the last segment of the workout ends.
4. Follow your progress with the display.
During the workout, the display will show the work­out profile, your pedaling speed, and the distance that you have pedaled.
To view the time remaining in the workout instead of the workout profile, press the Display button.
To view the approximate number of calories that you are burning per hour and the approximate number of calories that you have burned during your workout, press the Display button again.
To view the workout profile again, press the Display button again.
5.
Measure your heart rate if desired.
See step 5 on page 15.
6. Turn on the fan if desired.
See step 6 on page 15.
7. When you are finished exercising, the console will turn off automatically.
See step 7 on page 15.
Profile
Arrow
Page 16
HOW TO USE A HEART RATE WORKOUT
1. Press any button on the console or begin ped­aling to turn on the console.
See step 1 on page 13.
2. Select a heart rate workout.
To select one of the heart rate workouts, press the Heart Rate Control button repeatedly until the words HEART RATE 1 or HEART RATE 2 appear in the display.
3. Enter a target heart rate setting.
A few seconds after you select a heart rate work­out, the words ENTER HEART RATE will appear in the display and the number 110 will begin to flash.
During heart rate workout 1, the same target heart rate setting will be programmed for all seg­ments of the workout. If you have selected heart rate workout 1, press the increase and decrease buttons below the Odometer button to enter the desired target heart rate setting (see EXERCISE INTENSITY on page 19).
During heart rate workout 2, different target heart rate settings will be programmed for different segments of the workout. If you have selected heart rate workout 2, press the increase and decrease buttons below the Odometer button to enter the desired maximum target heart rate set­ting for the workout (see EXERCISE INTENSITY on page 19).
4. Hold the handgrip pulse sensor or put on the optional chest pulse sensor.
To use a heart rate program, you must use the handgrip pulse sensor or wear the optional chest pulse sensor (see page 18 for information about the optional chest pulse sensor). Note: If you hold the handgrip pulse sensor and wear the chest pulse sensor at the same time, the console will not display your heart rate accurately.
If you use the handgrip pulse sensor, it is not nec­essary to hold the handgrip pulse sensor continu­ously during heart rate workouts; however, you should hold the handgrip pulse sensor frequently for the workouts to operate properly. Each time
you hold the handgrip pulse sensor, keep your hands on the metal contacts for at least 30 seconds.
5. Begin pedaling to start the workout.
Heart rate workout 1 is divided into 40 one-
minute segments. Note: For a shorter workout, stop exercising or select a different workout before the workout ends.
Heart rate workout 2 is divided into 30 one­minute segments. One target heart rate setting is programmed for each segment. Note: The same target heart rate setting may be programmed for consecutive segments.
During the workout, the workout profile in the dis­play will show your progress. The flashing column of the profile represents the current segment of the workout. The height of the flashing column indi­cates the target heart rate setting for the current segment. At the end of each segment of the work­out, a series of tones will sound and the next seg­ment of the profile will begin to flash.
During both workouts, the console will regularly compare your heart rate to the target heart rate setting for the current segment of the workout. If your heart rate is too far below or above the target heart rate setting, the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate setting. Each time the resistance changes, the resistance setting will appear in the display for a few seconds to alert you.
While you exercise, you will be prompted to main­tain a constant pedaling pace. If an upward-point­ing arrow appears in the display (see the drawing above), increase your pace. If a downward-point­ing arrow appears, decrease your pace. When no arrow appears, maintain your current pace.
16
Profile
Arrow
Page 17
17
If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the Resistance buttons. However, when the console compares your heart rate to the target heart rate setting, the resistance of the pedals may automatically increase or decrease to bring your heart rate closer to the tar­get heart rate setting.
If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the workout ends.
6. Follow your progress with the display.
During heart rate workout 1, the display will
show your heart rate, your pedaling speed, and the distance that you have pedaled. During heart rate workout 2, the display will show the workout profile, your pedaling speed, and the distance that you have pedaled.
To view the time remaining in the workout instead of your heart rate or the workout profile, press the Display button.
To view the approximate number of calories that you are burning per hour and the approximate number of calories that you have burned during your workout, press the Display button again.
To view your heart rate or the workout profile again, press the Display button again.
7. Turn on the fan if desired.
See step 6 on page 15.
8. When you are finished exercising, the console will turn off automatically.
See step 7 on page 15.
HOW TO USE AN IFIT WORKOUT
1. Press any button on the console or begin ped­aling to turn on the console.
See step 1 on page 14.
2. Insert an iFIT card and select a workout.
To use an iFIT workout, insert an iFIT card into the iFIT slot; make sure that the iFIT card is oriented so the metal contacts are face-down and are fac­ing the slot. When the iFIT card is properly insert­ed, the indicator next to the slot will light and words will appear in the display.
Next, select the desired workout on the iFIT card by pressing the up and down buttons next to the iFIT slot.
A moment after you select a workout, the voice of a personal trainer will begin guiding you through your workout. iFIT workouts function in the same way as preset workouts. To use the workout, see steps 3 to 6 on page 16.
HOW TO USE THE STEREO SOUND SYSTEM
To play music or audio books through the con­sole’s stereo sound system while you exercise, first locate the stereo audio cable in the center of the console above the speak­ers. Plug the cable into a jack on your MP3 player or CD player; make sure that the audio cable is fully
plugged in.
Next, press the play button on your MP3 player or CD player. Adjust the volume of the speakers using the volume control on your MP3 player or CD player.
When not in use, insert the stereo audio cable into the storage recess on the console.
iFIT Slot
iFIT Card
Cable
Page 18
18
Inspect and tighten all parts of the exercise cycle reg­ularly. Replace any worn parts immediately.
To clean the exercise cycle, use a damp cloth and a small amount of mild soap. IMPORTANT: To avoid
damage to the console, keep liquids away from the console and keep the console out of direct sunlight.
CONSOLE TROUBLESHOOTING
If the console display becomes dim, the batteries should be replaced; most console problems are the result of low batteries. See assembly step 5 on page 7 for replacement instructions. If the handgrip pulse sensor does not function properly, see step 5 on page
15.
HOW TO LEVEL THE EXERCISE CYCLE
After the exercise cycle has been moved to the loca­tion where it will be used, make sure that the ends of both front stabi­lizer are touching the floor. If the exercise cycle rocks slightly dur­ing use, turn one or both of the leveling feet under the front stabilizers until the rocking motion is eliminated.
HOW TO MOVE THE EXERCISE CYCLE
To move the exercise cycle, hold the handle on the rear stabilizer and carefully lift it until the exercise cycle can be moved on the front wheels. Carefully move the exercise cycle to the desired location and then lower it.
Handle
Wheel
Leveling
Foot
MAINTENANCE AND TROUBLESHOOTING
THE OPTIONAL CHEST PULSE SENSOR
The optional chest pulse sensor provides hands-free operation and continuously monitors your heart rate during your workouts. To purchase the optional
chest pulse sensor, contact the store where you purchased the exercise cycle.
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These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper inten­sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.
To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near­est ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exer­cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses
carbohydrate calories
for energy. Only after the first few minutes of exercise does your body begin to use stored
fat calories
for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.
Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.
WORKOUT GUIDELINES
Warming up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.
Training Zone Exercise—Exercise for 20 to 30 min­utes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise–never hold your breath.
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 FREQUENCY
To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exer­cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.
EXERCISE GUIDELINES
WARNING: Before beginning
this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determin­ing heart rate trends in general.
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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 toward 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 tendons, bend your back leg as well. Stretches: Calves, achilles tendons 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.
1
2
3
4
5
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1 1 Frame 2 1 Upright 3 1 Eddy Mechanism 4 1 Console 5 2 Crank Cover 6 2 Accent Ring 7 1 Upright Knob 8 1 Backrest 9 1 Seat
10 2 Pulse Sensor
11 1 Seat Bracket 12 2 Hand Grip 13 1 Left Front Side Shield 14 1 Right Front Side Shield 15 1 Left Front Stabilizer 16 1 Rear Stabilizer 17 2 Wheel 18 1 Top Handlebar Cover 19 2 Leveling Foot 20 2 Upright Bushing 21 1 Right Pedal/Strap 22 1 Left Pedal/Strap 23 1 Right Crank Arm 24 1 Left Crank Arm 25 1 Bottom Handlebar Cover 26 1 Left Side Shield 27 1 Right Side Shield 28 1 Large Snap Ring 29 1 Pulley 30 1 Magnet 31 1 Crank 32 1 Steel Washer 33 2 Crank Bearing 34 1 Eddy Axle Assembly 35 1 Rail Cap 36 1 Power Jack Bracket 37 4 M6 x 30mm Button Screw 38 1 Resistance Motor 39 1 Handlebar 40 1 Right Front Stabilizer 41 1 Seat Carriage 42 1 M4 x 12mm Screw 43 1 Wire Harness 44 4 M6 Split Washer
45 1 Clamp 46 1 Reed Switch/Wire 47 1 Drive Belt 48 2 Rear Stabilizer Endcap 49 1 Foam Grip 50 2 Flange Screw 51 1 Pulse Wire 52 4 M8 x 50mm Button Screw 53 1 Pillow Block 54 6 M8 x 16mm Button Screw 55 14 M8 Split Washer 56 1 Seat Rail Endcap 57 18 M4 x 16mm Screw 58 2 M8 Jamnut 59 4 Small Snap Ring 60 1 Backrest Frame 61 1 Upright Cover 62 1 M10 x 63mm Bolt Set 63 4 Wheel Bushing 64 1 M4 x 12mm Bright Screw 65 1 Stop Block 66 2 Front Stabilizer Endcap 67 3 M6 x 38mm Button Screw 68 1 Rail 69 2 Wheel Bolt 70 3 M6 x 50mm Bolt 71 4 Seat Carriage Wheel 72 11 M6 Nylon Locknut 73 4 M6 x 20mm Button Bolt 74 1 Water Bottle Holder 75 7 M6 Washer 76 4 M5 x 16mm Button Screw 77 4 M8 x 19mm Button Screw 78 4 Seat Carriage Block 79 4 Block Snap Ring 80 6 M4 x 16mm Round Head Screw 81 4 M6 x 42mm Button Screw 82 2 Crank Cover 83 1 Frame Endcap 84 8 M4 x 19mm Screw 85 1 Pulse Extension Wire
* Hex Key * User’s Manual
Note: Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. *These parts are not illustrated.
Key No. Qty. Description Key No. Qty. Description
PART LIST—Model No. SFEX80907.0 R1007A
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EXPLODED DRAWING A—Model No. SFEX80907.0 R1007A
10
84
9
13
77
84
55
55
77
5
57
6
6
57
5
57
10
57
11
8
77
55
55
77
81
75
26
75
81
60
67
75
79
78
41
59
71
49
74
79
78
78
79
71
59
79
78
35
84
14
57
84
57
27
84
57
84
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23
EXPLODED DRAWING B—Model No. SFEX80907.0 R1007A
12
57
18
2
57
39
80
4
37
20
69
62
63
66
82
17
50
63
57
24
58
15
51
28
61
45
46
83
33
62
20
57
7
36
85
32
33
25
72
72
57
64
80
42
29
30
68
72
80
76
73
70
21
31
72
73
76
50
23
70
76
82
76
72
84
21
65
70
17
63
58
55 54
72
44
38
53
63
69
66
40
19
55
54
72
44
34
3
55
19
54
47
43
22
56
1
48
22
16
55
55
48
52
Page 24
Part No. 256262 R1007A Printed in China © 2007 ICON IP, Inc.
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual)
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