Pro-Form PFIVEL19216.0, 125 CSE, 105 CSE, PFIVEL15216.0 User Manual

Serial Number
Decal
Model No. PFIVEL19216.0 Serial No.
Write the serial number in the space above for reference.
USER’S MANUAL
Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.
CUSTOMER SERVICE
UNITED KINGDOM
Call: 0330 123 1045 From Ireland: 053 92 36102 Website: www.iconsupport.eu E-mail: csuk@iconeurope.com Write:
ICON Health & Fitness, Ltd. Unit 1D, The Gateway Fryers Way, Silkwood Park OSSETT WF5 9TJ UNITED KINGDOM
www.iconeurope.com
2
IFIT and PROFORM are registered trademarks of ICON Health & Fitness, Inc. App Store is a trademark of Apple Inc., registered in the U.S. and other countries. Android and Google Play are trademarks of Google Inc. The BLUETOOTH® word mark and logos are registered trademarks of Bluetooth SIG, Inc. and are used under license. IOS is a trademark or registered trademark of Cisco in the U.S. and other countries and is used under license.
TABLE OF CONTENTS
WARNING DECAL PLACEMENT
WARNING DECAL PLACEMENT. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS ..................................................................3
BEFORE YOU BEGIN ........................................................................4
PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY ................................................................................6
HOW TO USE THE ELLIPTICAL ...............................................................12
CONSOLE FEATURES ......................................................................13
EXERCISE GUIDELINES .....................................................................19
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXPLODED DRAWING ......................................................................22
ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
RECYCLING INFORMATION. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
TECNICHAL SPECIFICATIONS ....................................................... Back Cover
115 Kg
115 Kg
115 Kg
ENGLISH
115 Kg
This drawing shows the location(s) of the warning decal(s). If a decal is missing or illegible, see the front cover of this
manual and request a free replacement decal. Apply the
decal in the location shown. Note: The decal(s) may not be shown at actual size.
3
IMPORTANT PRECAUTIONS
1. Before beginning any exercise program, consult your physician. This is especially
important for persons over age 35 or
persons with pre-existing health problems.
2. Use the elliptical only as described in this
manual.
3. It is the responsibility of the owner to ensure that all users of the elliptical are adequately
informed of all precautions.
4. The elliptical is intended for home use only. Do not use the elliptical in a commercial,
rental, or institutional setting.
5. Keep the elliptical indoors, away from
moisture and dust. Place the elliptical on a level surface, with a mat beneath it to protect
the oor or carpet. Make sure that there is at
least 3 ft. (0.9 m) of clearance in the front and rear of the elliptical and 2 ft. (0.6 m) on each side.
6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
7. Keep children under age 12 and pets away
from the elliptical at all times.
8.The elliptical should not be used by persons weigthing more than 250 lbs. (115 kg).
9. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the elliptical. Always wear athletic shoes for foot protection while exercising.
10. Hold the handlebars or the upper body
arms when mounting, dismounting, or using the elliptical.
11. 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.
12. The elliptical does not have a freewheel; the
pedals will continue to move until the
ywheel stops. Reduce your pedaling speed in a controlled way.
13. Keep your back straight while using the elliptical; do not arch your back.
14. Over exercising may result in serious injury or death. If you feel faint or if you experience pain while exercising, stop immediately and
cool down.
WARNING : To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical before using your elliptical. ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
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BEFORE YOU BEGIN
Thank you for selecting the new PROFORM® 125 CSE elliptical. The 125 CSE elliptical provides a selection of features designed to make your workouts at home more effective and enjoyable.
For your benefit, read this manual carefully before you
use the elliptical. 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 familiarize yourself with the parts that are labeled in the drawing below.
Heart Rate Monitor
Upper Body Arm
Tablet Holder
Pedal Disc
*Water bottle is not included
Pedal
Wheel
Console
Water Bottle Holder*
Leveling Foot
Handlebar
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PART IDENTIFICATION CHART
Use the drawings below to identify the small parts needed for 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 key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see whether it has been
preassembled.
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Go to www.iconservice.ca/CustomerService/ registration and register your product.
• activates your warranty
• saves you time if you ever need to contact Customer Service
• allows us to notify you of upgrades and offers
Note: If you do not have internet access, call
Customer Service (see the front cover of this manual) and register your product.
ASSEMBLY
• Assembly requires two persons.
• Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing
materials until you nish all assembly steps.
• Left and right parts are marked “L” or “Left” and “R” or “Right.”
• To identify small parts, see page 21
• As you assemble the exercice bike, use the draw­ings below to identify small parts. 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 needed for assembly.
• In addition to the included tool(s), assembly requires the following tools:
• one adjustable wrench
• one Phillips screwdriver
• Note: If a part is not in the hardware kit, check to see if it has been preassembled.
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STEP 2
Connect Connecting wire (48) to Main wire con-
nector (7). Then fix the Handlebar post (49) to the Mainframe (1) with Allen pan head screws (38) and Flat washers (22).
STEP 1
Fix the Front stabilizer (2) to the Mainframe (1) with Square neck bolts (6), Arc washers (8), and
Cap nuts (10).Then x the Rear stabilizer (3) to
the Main frame(1) with Square neck bolts (12),Arc washers (8) and Cap nuts (10).
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STEP 3
I. Attach the Swing tube (33L/R) to the Handlebar post (49) with Hex head bolt (36), Spring washers (9) , Flat
washers (35) and Bushing (45) but don’t tighten.
II. Fix the Pedal support tube (25L/R) to the Crank (11) with Nylon nuts (20), Washers (19) and Undee wash-
ers(13), don’t tighten them now.
III. Connect the Swing tube (33L/R) and Pedal support tube (25L/R) with Hex bolt (31), Bushing (29) , Flat washer
(22) and Nylon nut (21), then tighten the Hex bolt (31), Hex bolt (36) and Nylon nut (20).
IV. Attach the Pedal (24L/R) to the Pedal support tube (25L/R) with Hex head bolts (32°, Flat washers (22) and
Nylon nuts (21).
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STEP 4
I. Tighten the L/R Handlebars (40L/R) to the L/R Swing tube (33 L/R) with Nylon nuts (21), Arc washers (37) and
Square neck bolts (46).
II. First pass the Pulse wire (43) through the holes of Handlebar post (49) out of console plate, then fix the Fixed
handlebar (55) on the Handlebar post (49) with Allen pan head screw(38) and Arc washers (8).
III. Tighten the shelf (60) to the handlebar post (49) with Cross pan head screw(27).
33R
33L
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STEP 5
I. Attach the Protective guard A (34L/R-1/2) to the junctions of the Swing tube (33L/R) and the Handlebar (40L/R)
with Cross pan head screws(39).
II. Attach the Protective guard B(44a/b) to the axle on the Handlebar post (49) with Cross pan head screws (39).
III. Attach the Protective guard D (28L/R) to the junctions of the Pedal support tube (25L/R) and the Swing tube
(33L/R) with Cross pan head screws (26&27).
IV. Fix the Protective guard E (15a/b) to the Pedal tube joint (18L/R) with Cross pan head screws (14).
33R
33L
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STEP 6
Tighten the ipad support (58) on the console (51) with Cross pan head screw (59).
Insert the pulse wire (43) and the connecting wire (48) to the back of console (51).
Tighten the console (51) to the handlebar post (49) with Cross pan head screw (47) and flat washer (50).
Note: Before using the machine, make sure all the screws are fasten tightly
Now your machine is ready for use.
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HOW TO EXERCISE ON THE ELLIPTICAL
To mount the elliptical exerciser, hold the upper body arms and step onto the pedal that is in the lowest position. Then, step onto the other pedal. Push the pedals until they begin to move with a continuous motion.
Note: The pedal discs can turn in either direction. It is rec­ommended that you move the pedal discs in the direction shown by the arrow;however, for variety, you may turn the pedal discs in the opposite direction.
The upper body arms are designed to add upper-body exercise to your workouts. As you exercise, push and pull the upper body arms to work your arms, shoulders, and back. To focus on lower-body exercise, hold the upper body arms but do not push or pull them as you exercise.
To dismount the elliptical exerciser, wait until the pedals come to a complete stop.
Note: The elliptical exerciser does not have a free wheel; the pedals will continue to move until the flywheel stops. When the pedals are stationary, step off the highest pedal first. Then, step off the lower pedal.
WHEN YOU ARE FINISHED EXERCISING
If the pedals do not move for several minutes and the but­tons are not pressed, the console will turn off and the
display will be reset.
HOW TO USE THE TABLET HOLDER
IMPORTANT: The tab- let holder is designed for use with most full-
size tablets. Do not place any other elec­tronic device or object
in the tablet holder.
To insert a tablet into the tablet holder, set the bottom edge of the tablet in the tray. Then, pull the clip over the top edge of the tablet. Make sure that the tablet is firmly secured in the tablet holder. Rotate the tablet holder to the desired angle. Reverse these actions to remove the tablet from the tablet holder.
IMPORTANT: If the elliptical has been exposed to cold
temperatures, allow it to warm to room temperature
before you plug in the power adapter. If you do not do this, you may damage the console displays or other
electronic components.
Plug the power adapter into the receptacle on the frame of the elliptical. Insert the appropriate plug adapter into the power adapter if necessary. Then, plug the power adapter into an appropri­ate outlet that is properly installed in accordance with all local codes and ordinances. `
NOTE: Power hole is designed on the back of the
console
HOW TO USE THE ELLIPTICAL
13
Contacts
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 heart rate monitor or a compat­ible heart rate monitor. See cover page for information
about purchasing an optional chest heart rate monitor.
You can also connect your smart device to the console and use an iFit® app to record and track your workout information.
Lose unwanted pounds with the progressive 8-week weight-loss program. Each workout in the program con­trols the resistance of the pedals as it guides you through an effective workout.
The console also offers a selection of preset workouts. Each preset workout automatically changes the resistance of the pedals and prompts you to maintain a target speed as it guides you through an effective workout.
The watts workout changes the resistance of the pedals to keep your watts output near a target level.
You can even connect your personal audio player to the console sound system and listen to your favorite music or audio books while you exercise.
To use the manual mode, see page 14. To use an 8-week weight-loss workout, see page 15. To use a pre­set workout, see page 16. To use the watts workout,
see page 16.
To use the sound system, see page 17. To connect your smart device to the console, see page 17. To con­nect your heart rate monitor to the console, see page
17. To use the settings mode, see page 18.
Note: Before using the console, make sure that batteries are installed. If there is a sheet of plastic on the display, remove the plastic.
CONSOLE FEATURES
14
HOW TO USE THE MANUAL MODE
1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the displays will turn
on, a tone will 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 automatically.
If you have selected a workout,
reselect the manual mode by pressing the Manual button.
3. Begin pedaling and change the resistance of the
pedals as desired.
As you pedal, change the resis-
tance of the pedals by pressing the Resistance increase and decrease buttons.
Note: After you press the but-
tons, it will take a moment for the pedals to reach the selected resistance level.
4. Follow your progress with the displays.
The speed meter—This display
will provide a visual representa­tion of your pedaling speed. As you increase or decrease your pedaling speed, bars will appear or disappear in the speed meter.
Note: During a preset workout, this display will show a target speed zone for each segment of the workout.
The upper display—This dis-
play will show your pedaling speed in revolutions per minute (RPM) and your power output in watts. The display will change every few seconds.
This display will also show the resistance level of the
pedals for a few seconds each time the resistance level changes.
This display will also show your
heart rate (BPM) when you use the handgrip heart rate monitor or a compatible heart rate moni­tor (see step 5).
The center display—This
display will show the distance (Dist.) you have pedaled in miles or kilometers and the elapsed time. The display will change every few seconds.
Note: During a preset workout, the display will show the
time remaining in the workout instead of the elapsed time.
The lower display—This
display will show your pedal­ing speed in miles per hour or kilometers per hour and the approximate number of calo­ries (Cals.) you have burned. The display will change every few seconds.
Change the volume level of the
console by pressing the volume increase and decrease buttons.
To pause the console, stop pedaling. When the
console is paused, the displays will pause. To continue your workout, simply resume pedaling.
To reset the displays to zero, press the On/Reset
button.
Note: The console can show pedaling speed and dis­tance in either miles or kilometers. To change the unit of measurement, see THE SETTINGS MODE on page
16.
5. Measure your heart rate if desired.
You can measure your heart rate using either the
handgrip heart rate monitor or a compatible heart rate monitor. For information about purchasing an optional chest heart rate monitor, see cover page; .
The console is compatible with all BLUETOOTH®
Smart heart rate monitors. To connect your heart rate monitor to the console, see page 15.
Note: If you use both heart rate monitors at the
same time, the BLUETOOTH Smart heart rate mon­itor will have priority.
If there are sheets of plas-
tic on the metal contacts
(A) on the handgrip heart
rate monitor, remove the plastic. In addition, make
sure that your hands are
clean. To measure your heart rate, hold the handgrip heart rate monitor with your palms resting against the contacts.
Avoid moving your hands
or gripping the contacts
tightly.
A
15
When your pulse is detected, a heart-shaped sym-
bol will flash in the upper display and then your heart rate will be shown. 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 contacts tightly. For optimal performance, clean the contacts using a soft cloth; never use alcohol, abra-
sives, or chemicals to clean the contacts.
6. Turn on the fan if desired.
The fan has high and low speed settings. Press the fan
increase and decrease buttons 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.
7. When you are finished exercising, the console will turn off automatically.
If the pedals do not move for several seconds, a series
of tones will sound, the console will pause, and the time will flash in the display.
If the pedals do not move for several minutes, the con-
sole will turn off and the displays will be reset.
HOW TO USE AN 8-WEEK WEIGHT-LOSS WORKOUT
1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the displays will turn
on, a tone will sound, and the console will be ready for use.
2. Select the desired week of the program..
To select the desired week of the
program, press the Select Week button repeatedly until the number of the desired week appears in the display.
3. Select the desired day of the program.
There are three day workouts for
each week of the program. To select the desired day of the pro­gram, press the Select Day button repeatedly until the number of the desired day
4. Start the workout.
Press the Start button and begin pedaling to start the
workout.
Each workout is divided into one-minute segments.
One resistance level and one target speed are programmed for each segment. Note: The same resis­tance level and/or target speed may be programmed for consecutive segments.
At the end of each segment of the workout, a series
of tones will sound. The resistance level for the next segment will appear in the upper display for a few sec­onds to alert you. The resistance of the pedals will then change.
The speed meter (B) will show
two flashing bars that represent the target speed zone for the segment; the target speed zone includes a range of speeds that are within a few RPMs of the target speed for the segment. The solid bars represent your actual pedaling speed.
As you exercise, keep your pedaling speed within the
target speed zone for the current segment by increas­ing or decreasing your pedaling speed or by increasing or decreasing the resistance of the pedals.
IMPORTANT: The target speed is intended only to
provide motivation. Make sure to pedal at a speed and a resistance level 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. IMPORTANT:
When the current segment of the workout ends, the pedals will automatically adjust to the resis­tance level programmed 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 workout ends.
5. Follow your progress with the display.
See step 4 on page 14.
6. Measure your heart rate if desired.
See step 5 on page 14.
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.
B
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HOW TO USE A PRESET WORKOUT
1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the displays will turn
on, a tone will sound, and the console will be ready for use.
2. Select a preset workout.
To select a preset workout, press
the Wt. Loss or Intensity button repeatedly until the number of the desired workout appears in the lower display. The duration of the workout will appear in the center display.
3. Start the workout.
Begin pedaling to start the workout.
Each workout is divided into one-minute segments.
One resistance level and one target speed are programmed for each segment. Note: The same resis­tance level and/or target speed may be programmed for consecutive segments.
At the end of each segment of the workout, a series
of tones will sound. The resistance level for the next segment will appear in the upper display for a few sec­onds to alert you. The resistance of the pedals will then change.
The speed meter (B) will show
two flashing bars that represent the target speed zone for the segment; the target speed zone includes a range of speeds that are within a few RPMs of the target speed for the segment. The solid bars represent your actual pedaling speed.
As you exercise, keep your pedaling speed within the target speed zone for the current segment by increas­ing or decreasing your pedaling speed or by increasing or decreasing the resistance of the pedals.
IMPORTANT: The target speed is intended only to
provide motivation. Make sure to pedal at a speed and a resistance level 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. IMPORTANT:
When the current segment of the workout ends, the pedals will automatically adjust to the resis­tance level programmed 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 workout end
4. Follow your progress with the displays.
See step 4 on page 14.
5. Measure your heart rate if desired.
See step 5 on page 14.
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.
HOW TO USE THE WATTS WORKOUT
1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the displays will turn
on, a tone will sound, and the console will be ready for use.
2. Select the watts workout.
To select the watts workout, press
the Wt. Loss button repeatedly until you come to the last work­out in the menu. The name of the watts workout and the target watts setting for the workout will appear in the displays.
3. Enter a target watts setting.
To enter a target watts setting,
press the Resistance increase and decrease buttons.
4. Start the workout.
Begin pedaling to start the workout.
During the workout, the console will regularly compare
your watts output to the target watts setting.
As you pedal, keep your watts output near the target
watts setting by adjusting your pedaling speed.
If your watts output is too far below or above the tar-
get watts setting, the resistance of the pedals will
B
17
automatically increase or decrease to bring your watts output closer to the target watts setting.
To change the target watts setting at any time dur-
ing the workout, press the Resistance increase
and decrease buttons.
The workout will continue in this way indefinitely. To
pause the console, simply stop pedaling. When the console is paused, the time will flash in the display. To continue your workout, simply resume pedaling.
5. Follow your progress with the displays.
See step 4 on page 14.
6. Measure your heart rate if desired.
See step 5 on page 14.
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 THE SOUND SYSTEM
To play music or audio books through the console sound system while you exercise, plug a 3.5 mm male to 3.5 mm male audio cable (not included) into the jack on the con­sole and into a jack on your personal audio player; make
sure that the audio cable is fully plugged in. Note: To purchase an audio cable, see your local electronics
store.
Next, press the play button on your personal audio player. Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your personal audio player.
THE OPTIONAL CHEST HEART RATE MONITOR
Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the best results is to maintain the proper heart rate during your workouts. The optional chest heart rate monitor will enable you to continuously monitor your heart rate while you exercise, helping you to reach your personal fitness goals. To purchase a chest
heart rate monitor, please see the front cover of this manual.
Note: The console is compatible with all BLUETOOTH Smart heart rate monitors.
HOW TO CONNECT YOUR SMART DEVICE TO THE CONSOLE
The console supports BLUETOOTH connections to smart devices via the iFit app and to compatible heart rate monitors. Note: Other BLUETOOTH connections are not supported.
1. Download and install the iFit app on your smart
device.
On your iOS® or Android™ smart device, open the App
Store℠ or the Google Play™ store, search for the free
iFit app, and then install the app on your smart device.
Make sure that the BLUETOOTH option is enabled on your smart device.
Then, open the iFit app and follow the instructions to
set up an iFit account and customize settings.
2. Connect your smart device to the console.
Follow the instructions in the iFit app to connect your
smart device to the console.
When a connection is established, the LED on the con-
sole will flash blue. Press the Bluetooth Smart button on the console to confirm the connection; the LED on the console will then turn solid blue.
3. Record and track your workout information.
Follow the instructions in the iFit app to record and
track your workout information.
4. Disconnect your smart device from the console if
desired.
To disconnect your smart device from the console,
press and hold the Bluetooth Smart button on the con­sole for 5 seconds.
Note: All BLUETOOTH connections between the con-
sole and other devices (including any smart devices, heart rate monitors, and so forth) will be disconnected.
HOW TO CONNECT YOUR SMART DEVICE TO THE CONSOLE
The console is compatible with all BLUETOOTH Smart heart rate monitors.
To connect your BLUETOOTH Smart heart rate monitor to the console, press the Bluetooth Smart button on the console. When a connection is established, the LED on the console will flash red twice.
Note: If there is more than one compatible heart rate moni­tor near the console, the console will connect to the heart rate monitor with the strongest signal. To disconnect your heart rate monitor from the console, press and hold the Bluetooth Smart button on the console for 5 seconds.
18
Note: All BLUETOOTH connections between the console and other devices (including any smart devices, heart rate monitors, and so forth) will be disconnected.
THE SETTINGS MODE
The console features a settings mode that allows you to select a unit of measurement for the console and to view console usage information.
To select the settings mode, press and hold down the On/ Reset button until the settings mode information appears in the display.
The console can show pedaling speed and distance in either miles or kilometers. The upper display will show the selected unit of measurement. An E for English miles or
an M for metric kilometers will appear in the display. To change the unit of measurement, press the Intensity but­ton repeatedly.
Note: When you replace the batteries, it may be necessary to reselect the unit of measurement.
Press the Wt. Loss button to view the total distance and the total time. The center display will show the total time (in hours) that the console has been used since the exercise bike was purchased. The lower display will show the total dis­tance (in miles or kilometers) that the exercise bike has been pedaled.
To exit the settings mode, press the Wt. Loss button repeatedly.
19
EXERCISE GUIDELINES
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.
WARNING: Before beginning this
or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.
The heart rate monitor is not a medical device. Various factors may affect the accuracy of heart rate readings. The heart rate monitor 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 at on the oor. 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.
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Key No. Qty. Description Key No. Qty. Description
1 1 Main frame 2 1 Front stabilizer 3 1 Rear stabilizer 4 2 Front stabilizer end cap 5 2 Rear stabilizer end cap 6 2 Square neck bolts M8X75 7 1 Main wire connector
8 6 Arc washer Φ8X1.5XΦ25XR33
9 2 Spring washer D8 10 4 Cap nut M8 11 2 Crank 12 2 Square neck bolt M8*90
13 2 Undee washers φ21*φ27*0.3
14 4 Cross pan head screw M5X10 15a/b 4 Protective guard E 16 3 Nylon nut M10X1.5
17 6 Washer φ10.5Xφ20X2
18L/R 2 Pedal tube joint
19 2 Washer Φ10.5*Φ32*2
20 2 Nylon nut M10X1.25 21 10 Nylon nut M8 22 12 Flat washer D8 23 2 Hex head bolt M10x55 24L/R 2 Pedal 25L/R 2 Pedal support tube 26 2 Cross pan head screw ST4X20 27 6 Cross pan head screw ST4X18 28L/B 4 Protective guard D 29 2 Bushing
30 4 Bushing Φ32*Φ26.8*Φ14*28
31 2 Hex bolt M8x75 32 4 Hex bolt M8x45 32 2 Square neck bolt M8*75 33L/R 2 Swing tube 34L-1/2 2 Protective guard A 34R -1/2 2 Protective guard A
35 2 Flat washer Φ8.2XΦ32X2
36 2 Hex head bolt M8x15
37 4 Arc washer Φ20*d8.5*R12.5
38 8 Allen pan head screws M8X16 39 12 Cross pan head screw ST3.5X13 40 L/R 2 Handlebar 41 2 Foam grip 42 2 End cap 43 1 Pulse wire 44a/b 2 Protective guard B 45 2 Bushing 46 4 Square neck bolt M8*45 47 4 Cross pan head screw 48 1 Connecting wire 49 1 Handlebar post 50 4 Flat washer 51 1 Console
52L/R 2 Front cover
53 8 Bushing Φ32*Φ26.8*Φ19*28 54 4 Bushing Φ14*10*Φ10.1
55 1 Fixed handlebar 56 2 Round end cap 57 2 Console cover 58 1 Ipad support 59 6 Cross pan head screw 60 1 Shelf 61 2 Handle pulse
62 1 Flat washer Φ10*Φ14*1
63 1 Idler wheel 64 1 Bushing 2 65 1 Hex head bolt M10*40 66 1 Flange nut M10*1 67 2 Hex nut M6 68 2 Bolt 69 2 U-shaped washer 70 1 Flywheel 71 2 Hex nut M10 72 2 Cross pan head screw st3x10 73 1 Sensor 74 1 Motor 75 4 Bolt M6x15 76 1 Belt wheel 77 1 Axle 78 4 Spring washer D6 79 4 Nylon nut M6 80 1 Belt 81 2 Bushing 1 82L/R 2 Chain cover 83 2 End cap for crank 84 2 End cap 85 2 Bearing 86 2 Bearing 87 1 Flywheel axle 88 1 Thin nut M10x1.0 89 2 Bolt M6x15 90 2 Spring washer d6 91 2 Flat washer d6xd12x1.2 92 2 Spring washer d12 93 1 Magnetic board 94 7 Magnetic 95 1 Axle 96 1 Spring 97 1 Hex bolt M5x45 98 2 Hex nut M5 99 2 Flange nut M10x1.25 100 2 Turn plate 101 1 Adapter 102 1 Tension cable 103 2 Spring washer
PART LIST MODEL N° PFIVEL 19216.0
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated.
22
EXPLODED DRAWING MODEL N° PFIVEL19216.0
23
EXPLODED DRAWING MODEL N° PFIVEL19216.0
Part No. M01231 Printed in China © 2016 ICON Health & Fitness, Inc.
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)
ORDERING REPLACEMENT PARTS
This electronic product must not be disposed of in municipal waste. To preserve the environment, this product must be recycled after its useful life as required by law.
Please use recycling facilities that are authorized to collect this type of waste in your area. In doing so, you will help to conserve natural resources and improve European standards of environmental protection. If you require more information about safe and correct disposal methods, please contact your local city office or the establishment where you purchased this product.
IMPORTANT RECYCLING INFORMATION FOR E. U. CUSTOMERS
TECHNICAL SPECIFICATIONS
Product dimensions (L x W x H) : 120 x 67 x 154 cm Gross Weight (kg): 44,5 kg
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