ProForm 1200 Pro Elliptical, Epic 1200 Pro, PFEL07807.4 User Manual

www.proform.com
Write the serial number in the space above for reference.
Serial Number
Decal
QUESTIONS?
If you have questions, or if parts are damaged or missing, DO NOT
CONTACT THE STORE; please contact Customer Care.
USERʼS MANUAL
IMPORTANT: Please register this product (see the limited warranty on the back cover of this manual) before contacting Customer Care.
CALL TOLL-FREE:
1-888-533-1333
Mon.–Fri. 6 a.m.–6 p.m. MT Sat. 8 a.m.–4 p.m. MT
ON THE WEB: www.proformservice.com
CAUTION
Read all precautions and instruc­tions in this manual before using this equipment. Keep this manual for future reference.
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
WARNING DECAL PLACEMENT
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.
PROFORM is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical exerciser before using your elliptical exerciser. ICON assumes no responsibility for personal injury or property damage sustained by or
hrough the use of this product.
t
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. It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions.
3. Your elliptical exerciser is intended for home use only. Do not use your elliptical exerciser in a commercial, rental, or institutional set­ting.
4. Keep the elliptical exerciser indoors, away from moisture and dust. Place the elliptical exerciser on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is at least 3 ft. (0.9 m) of clearance in the front and rear of your elliptical exerciser and 2 ft. (0.6 m) on each side.
5. Inspect and properly tighten all parts regu­larly. Replace any worn parts immediately.
6. Keep children under age 12 and pets away from your elliptical exerciser at all times.
7. Your elliptical exerciser should not be used by persons weighing more than 350 lbs. (159 kg).
8. Wear appropriate exercise clothes when exercising; do not wear loose clothes that could become caught on your elliptical exer­ciser. Always wear athletic shoes for foot protection.
9. Hold the handgrip pulse sensor or the han­dlebars when mounting, dismounting, or using your elliptical exerciser.
10. Keep your back straight while using your elliptical exerciser; do not arch your back.
11. The pulse sensor is not a medical device. Various factors, including the userʼs 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.
12. When you stop exercising, allow the pedals to slowly come to a stop.
13. 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.
14. Use your elliptical exerciser only as described in this manual.
3
BEFORE YOU BEGIN
Thank you for selecting the revolutionary PROFORM
PIC 1200 PRO elliptical exerciser. The EPIC 1200
E PRO elliptical exerciser provides an impressive selec­tion of features designed to make your workouts at home more effective and enjoyable.
®
cover of this manual. To help us assist you, note the
roduct model number and serial number before con-
p tacting us. The model number and the location of the serial number decal are shown on the front cover of this manual.
For your benefit, read this manual carefully before you use the elliptical exerciser. If you have ques-
tions after reading this manual, please see the front
Handlebar
Pulse Sensor
Water Bottle Holder*
Ramp
Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.
Fan
Console
Pedal Disc
Handle
Leveling Foot
Wheel
Pedal
*Water bottle is not included
4
ASSEMBLY
#8 x 3/4"
Screw (78)–4
5/16" x 1" Patch
Screw (81)–7
5/16" x 1 1/2" Button
Bolt (73)–4
5/16" Washer
(104)–2
5/16" Split
Washer (105)–5
5/16" Locknut
(106)–4
3/8" x 2 1/2" Patch
Screw (88)–14
5/8" Wave
Washer (102)–2
To hire an authorized service technician to assemble the elliptical exerciser, call 1-800-445-2480.
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed.
In addition to the included tool(s), assembly requires a Phillips screwdriver and an adjustable wrench .
As you assemble the elliptical exerciser, 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. Note: If a part is not in the hardware
kit, check to see if it has been preassembled.
5
1.
To make assembly easier, read the information on page 5 before you begin.
Remove the two packing inserts from the pack­ing materials. With the help of another person,
lace the packing inserts under the front of the
p Frame (1) as shown. Have the other person
hold the elliptical exerciser to prevent it from tipping until this step is completed.
Hold the Front Stabilizer (2) under the Frame (1). Attach the Front Stabilizer with four 3/8" x 2 1/2" Patch Screws (88).
With the help of the other person, remove the packing inserts and lower the Front Stabilizer (2) and the Frame (1).
1
1
2
Packing
Inserts
88
88
2. With the help of another person, place the pack­ing inserts under the rear of the Frame (1) as shown. Have the other person hold the ellip-
tical exerciser to prevent it from tipping until this step is completed.
Next, hold the Rear Stabilizer (3) under the Frame (1). Attach the Rear Stabilizer with four 3/8" x 2 1/2" Patch Screws (88).
With the help of the other person, remove the packing inserts and lower the Rear Stabilizer (3) and the Frame (1).
2
1
Packing
3
88
88
Inserts
6
3. Tip: Do not pinch the Wire Harnesses (97,
54) during this step. Start all screws before tightening any of them.
While another person holds the Upright (6) near
he Frame (1), connect the Upper Wire Harness
t (97) to the Lower Wire Harness (54).
Attach the Upright (6) to the Frame (1) with five 5/16" x 1" Patch Screws (81) and five 5/16" Split Washers (105).
3
Do not pinch the
Wire Harnesses (97,
54) during this step
6
97
54
81
1
4. Apply a generous amount of the included grease to the Pivot Axle (33) and to two 5/8" Wave Washers (102).
Tip: Do not pinch the Upper Wire Harness (97). Insert the Pivot Axle (33) into the Upright
(6). Then, slide a 5/8" Wave Washer (102) onto each end of the Pivot Axle.
Next, orient an Upper Body Arm (12) so that the 5/16" x 78mm Shoulder Patch Screw (71) in the lower end is facing away from the Upright (6).
Slide the Upper Body Arm (12) onto the Pivot Axle (33). Attach the Upper Body Arm with a 5/16" x 1" Patch Screw (81), an Outer Large Axle Cover (94), and a 5/16" Washer (104).
105
81
4
81
104
94
102
Grease
12
71
97
6
Grease
33
102
105
81
104
94
81
12
Attach the other Upper Body Arm (12) in the same way.
71
7
5. Identify the Right Pedal Plate (107), which is attached to the Right Pedal (62). The Right Pedal is marked with a “Right” sticker.
5
Attach the Right Pedal Plate (107) to the Right
edal Arm (8) with three 3/8" x 2 1/2" Patch
P Screws (88).
Repeat this step to attach the Left Pedal Plate and the Left Pedal (not shown).
6. Identify the Right Link Arm (10), which is marked with a “Right” sticker.
Locate the 5/16" x 78mm Shoulder Patch Screw (71) in one end of the Right Link Arm (10) . Tighten the Shoulder Patch Screw into the indi­cated post on the Right Pedal Arm (8).
62
107
8
88
6
Next, locate the 5/16" x 78mm Shoulder Patch Screw (71) in the right Upper Body Arm (12). Tighten the Shoulder Patch Screw into the post on the Right Link Arm (10).
Repeat this step to attach the Left Link Arm (not shown).
12
71
Post
Post
8
71
10
8
. While a second person holds the Console (60)
7
near the Upright (6), connect the console wire to the Upper Wire Harness (97). Then, connect the console pulse wire to the Hand Pulse Wire (65). Insert the excess wire downward into the Upright.
Tip: Do not pinch the wires during this step.
Attach the Console (60) to the Upright (6) with four #8 x 3/4" Screws (78).
7
6
Pulse Wire
Do not pinch the
wires during
this step
0
Console Wire
97
6
78
65
8. Identify the Right Handlebar (31), which is marked with a “Right” sticker, and orient it as shown.
Attach the Right Handlebar (31) to the right Upper Body Arm (12) with two 5/16" x 1 1/2" Button Bolts (73) and two 5/16" Locknuts (106).
Make sure that the Locknuts are in the hexagonal holes.
Repeat this step to attach the Left Handlebar (7) to the left Upper Body Arm (12).
8
7
31
106
73
12
Hexagonal
Holes
12
9
9. IMPORTANT: If the elliptical exerciser has been exposed to cold temperatures, allow it to warm to room temperature before plug-
ing in the Power Cord (55). If you do not do
g this, you may damage the console displays
r other electronic components.
o
Plug the Power Cord (55) into the power socket at the rear of the elliptical exerciser (see HOW TO PLUG IN THE POWER CORD on page 11).
Note: The Ramp (not shown) will calibrate automatically when the elliptical exerciser is plugged in for the first time.
10. Make sure that all parts of the elliptical exerciser are properly tightened. Note: Some hardware may be left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the elliptical exerciser.
9
55
10
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO PLUG IN THE POWER CORD
This product must be grounded. If it should mal-
function or break down, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. Plug the power cord into an appro-
priate outlet that is properly installed and grounded in accordance with all local codes and ordinances. This product is for use on a nominal 120-volt circuit. IMPORTANT: The elliptical exer­ciser is not compatible with GFCI-equipped out­lets.
DANGER: Improper connection
of the equipment-grounding conductor can result in an increased risk of electric shock. Check with a qualified electrician or service­man if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product—if it will not fit the outlet, have a proper outlet installed by a qualified electrician.
HOW TO MOVE THE ELLIPTICAL EXERCISER
Due to the size and weight of the elliptical exer­ciser, moving it requires two persons. Stand in
front of the elliptical exerciser, hold the upright, and place one foot against one of the front wheels. Pull on the upright and have a second person lift the handle on the rear of the frame until the elliptical exerciser will roll on the front wheels. Carefully move the elliptical exerciser to the desired location, and then lower it to the floor.
Pull on upright
A temporary adapter may be used to connect the power cord to a 2-pole receptacle as shown at the right if a prop­erly grounded outlet is not available. The temporary adapter should be used only until a prop­erly grounded outlet can be installed by a qualified electrician.
The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used, it must be held in place by a metal screw. Some 2-pole receptacle out-
let box covers are not grounded. Contact a quali­fied electrician to determine if the outlet box cover is grounded before using an adapter.
Grounded Outlet Box
Adapter
Lug
Metal Screw
Place
your foot
here
Lift here
HOW TO LEVEL THE ELLIPTICAL EXERCISER
If the elliptical exerciser rocks slightly on your floor during use, turn one or both of the leveling feet beneath the rear stabilizer until the rocking motion is eliminated.
11
HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER
o mount the elliptical exerciser, hold the handlebars
T and step onto the pedal that is in the lowest position.
ext, step onto the other pedal. Push the pedals until
N they begin to move with a continuous motion.
Note: The crank arms can turn in either direction. It is recommended that you turn the crank arms in the direction shown by the arrow at the right; however, for variety you can turn the crank arms in the opposite direction.
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 higher pedal first. Then, step off the lower pedal.
Handlebars
Pedals
Crank Arm
12
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 and the incline of the ramp 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.
The console features six target toning workouts designed to work specific areas of the body. The con­sole guides you through each workout with a variety of exercise instructions while automatically changing the resistance of the pedals and the incline of the ramp.
The console also offers sixteen intensity control work­outs. Each intensity control 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 offers two custom workouts that allow you to create your own workouts and store them in memory for future use.
To use the manual mode, see page 14. To use a target toning workout, see page 16. To use an intensity control workout, see page 18. To create a custom workout, see page 19. To use a custom workout, see page 20.
13
HOW TO USE THE MANUAL MODE
4. Follow your progress with the display.
Note: If there is a sheet of clear plastic on the face of
he console, remove the plastic.
t
. Press any button on the console or begin ped-
1
aling 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 any of the Quick Intensity Control Workouts or Quick Target Toning Workouts buttons repeatedly until a track appears in the matrix.
Workouts
Buttons
Track
The far left section of
he display—This section
t
of the display will show
our pedaling pace (in
y revolutions per minute) and the ramp incline level for a few seconds each time the ramp incline level changes. This section of the display will also show your heart rate when you use the handgrip pulse sensor (see step 5 on page 15).
The center left section of the display—This sec-
tion of the display will show the elapsed time. Note: During a workout, except for a custom work­out, the display will show the time remaining in the workout.
The center right section of the display
This section of the display can show your power out­put in watts, your exercise intensity in METs, and the approximate number of calories you have burned. Press the ALT. button repeatedly to view the desired exercise information.
3. Begin pedaling and change the resistance of the pedals and the incline of the ramp as desired.
As you pedal, change the resistance of the pedals by pressing the Resistance increase and decrease buttons. Note: After you press the buttons, it will take a moment for the pedals to reach the selected resistance level.
To vary the motion of the pedals, you can change the incline of the ramp. To change the incline, press the Ramp increase and decrease buttons. Note: After you press the buttons, it will take a moment for the ramp to reach the selected incline level.
The far right section of the display—This section
of the display will show the distance you have pedaled (in miles) and the resistance level of the pedals for a few seconds each time the resistance level changes.
The matrix—The matrix will show a track repre­senting 1/4 mile. As you exercise, indicators will appear in succession around the track until the entire track appears. The track will then disappear and the indicators will again begin to appear in succession.
14
5. Measure your heart rate if desired.
6. Turn on the fan if desired.
If there are
heets of clear
s plastic on the
etal contacts on
m 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, two or three dashes will appear in the 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 metal contacts tightly. For optimal performance, clean the metal contacts using a soft cloth; never use alcohol, abrasives, or chemi-
cals to clean the contacts.
Contacts
The fan has high and low speed settings. Press
he Fan button repeatedly to select a fan speed or
t to turn off the fan.
Pivot the fan louvers above the display upward or downward to direct the airflow from 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 and the console will pause.
If the pedals do not move for about five minutes, the console will turn off and the display will be reset.
When you are finished exercising, unplug the power cord. IMPORTANT: If you do not do this,
the electrical components of the elliptical exer­ciser may wear prematurely.
15
HOW TO USE A TARGET TONING WORKOUT
1. Press any button on the console or begin ped­ling to turn on the console.
a
hen you turn on the console, the display will
W light. A tone will then sound and the console will be ready for use.
As you exercise, the console will display a variety of exercise instructions. For example, the console may instruct you to pedal backwards or to use
nly your upper body during certain segments of
o the workout.
In addition, the colors on the lit muscle display will indicate your exercise intensity:
2. Select a target toning workout.
To select a target toning workout, press the Quick Target Toning Workouts button that has the name of the desired workout.
When you select a target toning workout, the name of the workout will appear in the display for a few seconds and a profile of the resistance lev­els of the workout will scroll across the matrix.
Profile
3. Begin pedaling to start the workout.
Each workout is divided into 30 one-minute seg­ments. One resistance level, one ramp incline level, and one target pace setting are programmed for each segment. Note: The same resistance level, ramp incline level, and/or target pace setting may be programmed for consecutive segments.
Color Exercise Intensity
Pink Low Blue Low Green Medium Yellow Medium Orange High Red High
You will also be prompted to keep your pedaling pace near the target pace setting for the current segment. When the words PEDAL FASTER appear in the display, increase your pace. When the words PEDAL SLOWER appear, decrease your pace. When no words appear, maintain your current pace. IMPORTANT: The target pace set-
tings are intended only to provide motivation. Make sure to pedal at a pace that is comfort­able for you.
During the workout, the workout profile will show your progress (see the drawing above). The flash­ing segment of the profile represents the current segment of the workout. The height of the flashing segment 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 or ramp incline level is pro­grammed for the next segment, the resistance level or the ramp incline level will appear in the display for a few seconds to alert you. The resis­tance of the pedals or the ramp incline level will then change.
16
If the resistance level or the ramp incline level for the current segment is too high or too low, you can manually override the setting by pressing the
esistance or the Ramp buttons. However, when
R the current segment ends, the pedals will automat-
cally adjust to the resistance level for the next
i segment and the ramp incline will automatically adjust to the incline level for the next segment. Note: You can also use the + and - buttons next to the matrix to adjust the resistance settings during an intensity control workout.
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.
When the workout is completed, the display will show a time of 0:00. If you continue to pedal after
the workout is completed, the display will continue to show exercise feedback; however, the display will not show the elapsed time until you select the
anual mode or a new workout.
m
. Follow your progress with the display.
4
See step 4 on page 14.
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.
17
HOW TO USE AN INTENSITY CONTROL WORKOUT
. Press any button on the console or begin ped-
1
aling to turn on the console.
To increase or decrease the overall intensity of the workout, press the + and - buttons next to the matrix. The resistance levels of all remaining seg-
ents in the workout will then increase or
m decrease proportionately.
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 an intensity control workout.
To select an intensity control workout, press the Quick Intensity Control Workouts button that has the profile of the desired workout once for a shorter workout or twice for a longer workout.
When you select an intensity control workout, the name of the workout will appear in the display for a few seconds and a profile of the resistance lev­els of the workout will scroll across the matrix.
Profile
As you exercise, you will be prompted to keep your pedaling pace near the target pace setting for the current segment. When the words PEDAL FASTER appear in the display, increase your pace. When the words PEDAL SLOWER appear, decrease your pace. When no words appear, maintain your current pace. IMPORTANT: The tar-
get 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.
3. Begin pedaling to start the workout.
Each workout is divided into 20, 30, 45, or 67.5 one-minute 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 segment of the profile represents the current segment of the workout. The height of the flashing segment 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.
When the workout is completed, the display will show a time of 0:00. If you continue to pedal after the workout is completed, the display will continue to show exercise feedback; however, the display will not show the elapsed time until you select the manual mode or a new workout.
4. Follow your progress with the display.
See step 4 on page 14.
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.
18
HOW TO CREATE A CUSTOM WORKOUT
1. Press any button on the console or begin ped­ling to turn on the console.
a
hen you turn on the console, the display will
W light. A tone will then sound and the console will be ready for use.
2. Select a custom workout.
To select a custom workout, press the CUSTOM 1 or the CUSTOM 2 button. When you select a cus­tom workout, the words CUSTOM 1 or CUSTOM 2 will appear in the display for a few seconds and a profile of the resistance levels of the workout will scroll across the matrix.
Profile
3. Begin pedaling to start the workout, and program the desired settings.
ach custom workout is divided into 40 one-
E minute segments. You can program one resistance
evel and one target pace setting for each seg-
l ment.
To program a resistance level for the first segment, simply adjust the resistance of the pedals by pressing the Resistance buttons. To program a tar­get pace for the first segment, simply pedal at the desired pace.
At the end of the first segment, the workout will store the current resistance level and your current pace in memory. Program a resistance level and a target pace for the second segment as described above.
Continue exercising for up to forty minutes. Stop pedaling when you are finished with your workout. The workout you created will then be stored in memory. Note: If your workout is less than forty minutes long, any remaining segments in the workout will be stored with the default resistance level and target pace.
4. When the workout is finished, the console will turn off automatically.
See step 7 on page 15.
19
HOW TO USE A CUSTOM WORKOUT
1. Press any button on the console or begin ped­ling to turn on the console.
a
hen you turn on the console, the display will
W light. A tone will then sound and the console will be ready for use.
2. Select a custom workout.
To select a custom workout, press the CUSTOM 1 or the CUSTOM 2 button. When you select a cus­tom workout, the words CUSTOM 1 or CUSTOM 2 will appear in the display for a few seconds and a profile of the resistance levels of the workout will scroll across the matrix. Note: If only the first
row of indicators in the matrix is lit, see HOW TO CREATE A CUSTOM WORKOUT on page
19.
As you exercise, you will be prompted to keep your pedaling pace near the target pace setting for the current segment. When the words PEDAL
ASTER appear in the display, increase your
F pace. When the words PEDAL SLOWER appear,
ecrease your pace. When no words appear,
d 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.
Profile
3. Begin pedaling to start the workout.
Each custom workout can have up to 40 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. The flashing segment of the profile (see the drawing above) represents the current segment of the workout. The height of the flashing segment 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.
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. Change the workout if desired.
If desired, you can change the workout while using it. To change the resistance level for the current segment, simply press the Resistance buttons. At the end of the current segment, the new resistance level will be stored in memory. To
change the target pace for the current seg­ment, simply change your pedaling pace. At the
end of the current segment, your pace will be stored in memory. You can continue exercising and changing the workout for up to forty minutes.
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 15.
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.
20
MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the elliptical exerciser
egularly. Replace any worn parts immediately.
r
To clean the elliptical exerciser, use a damp cloth and a small amount of mild soap. IMPORTANT: To avoid
amage to the console, keep liquids away from
d the console and keep the console out of direct sunlight.
CONSOLE TROUBLESHOOTING
If the console does not turn on, make sure that the power cord is fully plugged in. If the console does not display your heart rate when you hold the handgrip pulse sensor, or if the displayed heart rate appears to be too high or too low, see step 5 on page 15.
HOW TO CALIBRATE THE RAMP
If the ramp is not functioning properly, the ramp may need to be calibrated. To calibrate the ramp, hold down the Start button and the Resistance increase button for about 5 seconds until the display on the console changes. Next, press the Start button once, and then press the Ramp increase button. The ramp will move upward and downward as it calibrates. When the ramp stops moving, the ramp is calibrated. Then, press the Start button repeatedly to return to the manual mode.
HOW TO ADJUST THE BELT
If the pedals slip while you are pedaling, even while the resistance is adjusted to the highest setting, the belt may need to be adjusted.
To adjust the belt, first carefully pry off the right Disc Cover (41) using a flat screwdriver. Next, remove the four screws (not shown) from the center of the right Pedal Disc (40). Gently rotate the Disc away from the elliptical exerciser.
Loosen, but do not remove, the three indicated screws (A). Insert the shaft of a screwdriver downward between the Idler (B) and the Idler Pulley (C). Pull the top of the screwdriver toward the front of the elliptical exerciser until the Belt (57) is tight. Then, tighten the three screws.
41
40
B
C
A
57
Reattach the right pedal disc with the four screws and then reattach the right disc cover.
21
EXERCISE GUIDELINES
WARNING: B
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.
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.
efore beginning this
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
ime. During the first few minutes of exercise, your
t 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.
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.
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.
22
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right.
ove slowly as you stretch—never bounce.
M
. Toe Touch Stretch
1
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.
1
2
3
4
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.
5
23
PART LIST—Model No. PFEL07807.4 R1009A
Key No. Qty. Description Key No. Qty. Description
11Frame 2 31Rear Stabilizer 41Ramp 51Right Ramp Cover 61Upright 71Left Handlebar 81Right Pedal Arm 91Left Pedal Arm
10 1 Right Link Arm
11 1 Left Link Arm 12 2 Upper Body Arm 13 1 Left Lift Arm 14 2 Crank Arm 15 2 Crank Hub 16 1 Hub Spacer 17 1 Large Pulley 18 2 Inner Large Axle Cover 19 1 Crank Spacer 20 1 Crank 21 1 Eddy Mechanism 22 1 Right Lift Arm 23 1 Lift Motor 24 1 Lift Axle 25 1 Lift Pin 26 1 Transformer 27 1 Control Board 28 1 Control Box 29 1 Control Box Cover 30 1 Left Ramp Cover 31 1 Right Handlebar 32 4 Ramp Wheel 33 1 Pivot Axle 34 1 Ramp Axle 35 2 Bushing 36 2 Lift Axle Bushing 37 1 Power Inlet 38 1 Right Shield 39 1 Left Shield 40 2 Pedal Disc 41 2 Disc Cover 42 1 Left Ramp Axle Cover 43 1 Right Ramp Axle Cover 44 1 Front Ramp Cover 45 1 Rear Ramp Cover 46 6 Pivot Bushing 47 1 Reed Switch/Wire 48 4 Stabilizer Cap 49 2 Leveling Foot 50 2 Foot
1 Front Stabilizer
51 2 Wheel
2 1 Left Pivot Cover
5 53 1 Right Pivot Cover 54 1 Lower Wire Harness 55 1 Power Cord 56 1 Left Pedal Assembly 57 1 Belt 58 1 Clamp 59 4 E-clip 60 1 Console 61 1 Water Bottle Holder 62 1 Right Pedal Assembly 63 4 Upper Body Arm Bushing 64 2 Lift Bracket 65 1 Hand Pulse Grip/Wire 66 4 Pedal Arm Cap 67 2 Small Axle Cover 68 4 Medium Axle Cover 69 1 Lift Motor Stop 70 6 Bearing 71 4 5/16" x 78mm Shoulder Patch
Screw 72 2 Handgrip 73 4 5/16" x 1 1/2" Button Bolt 74 4 #6 x 3/8" Screw 75 2 1/2" Hairpin Cotter Pin 76 8 M8 x 18mm Button Screw 77 4 M6 Locknut 78 41 #8 x 3/4" Screw 79 10 #10 x 1/2" Patch Screw 80 10 #10 Fender Washer 81 7 5/16" x 1" Patch Screw 82 2 3/8" x 1" Flange Screw 83 8 M10 x 25mm Patch Screw 84 2 M10 x 20mm Button Screw 85 2 3/8" Locknut 86 1 1/2" x 1 3/4" Pin 87 2 M12 x 25mm Button Screw 88 14 3/8" x 2 1/2" Patch Screw 89 4 Pedal Arm Bushing 90 2 Snap Ring 91 5 #8 x 1/2" Screw 92 4 3/8" Washer 93 2 5/16" x 1/2" Button Screw 94 4 Outer Large Axle Cover 95 2 3/8" x 3/4" Button Screw 96 2 3/8" x 2 1/2" Button Screw 97 1 Upper Wire Harness 98 4 M8 x 35mm Button Screw 99 4 M8 Locknut
24
Key No. Qty. Description Key No. Qty. Description
100 2 3/8" x 1" Patch Screw 101 2 M12 Fender Washer 102 2 5/8" Wave Washer
03 2 3/4" Wave Washer
1 104 10 5/16" Washer
05 5 5/16" Split Washer
1 106 4 5/16" Locknut 107 1 Right Pedal Plate 108 4 M10 x 1mm Snap Ring 109 1 Left Pedal Plate 110 10 M6 Split Washer
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.
*–10" Ground Wire *–12" White Jumper Wire F/F *–12" Black Jumper Wire F/F * *–60" Jumper Wire Harness * *–Lift Motor Reed Switch/Wire *–0.531" Metal Spacer *–Power Jumper Wire *–Userʼs Manual *–Assembly Tool
60" Wire Harness
70" Wire Harness
25
EXPLODED DRAWING A—Model No. PFEL07807.4 R
31
33
6
7
52
53
60
61
65
73
72
72
12
12
66
11
10
8
62
18
94
63
63
71
93
67
89
71
18
94
63
63
93
71
67
89
89
68
70
70
100
81
46
46
94
46
46
81
46
46
79
80
80
94
106
106
78
78
78
73
78
78
104
104
102
102
92
107
110
66
9
68
70
70
100
92
59
66
68
32
95
56
109
79
110
80
66
68
32
95
59
88
71
108
108
89
88
88
108
108
1009A
26
EXPLODED DRAWING B—Model No. PFEL07807.4 R
70
4
5
14
14
15
16
17
19
20
22
23
24
26
27
28
29
34
25
32
35
35
36
36
37
38
39
40
40
41
41
43
42
44
45
74
74
75
91
91
78
78
78
78
78
78
78
78
87
84
84
98
98
75
86
101
99
76
76
54
97
55
57
69
103
92
92
21
77
1
3
48
48
49
49
88
88
82
82
2
48
48
50
50
51
51
78
78
96
85
85
96
88
88
83
83
78
99
15
83
83
32
13
87
101
78
78
78
78
78
30
91
64
47
64
76
78
78
78
78
78
78
59
59
78
58
81
81
90
90
103
105
105
81
104
104
104
104
70
1009A
27
ORDERING REPLACEMENT PARTS
To order replacement parts, see the front cover of this manual. To help us assist you, please 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)
LIMITED WARRANTY
IMPORTANT: You must register this product within 30 days of the purchase date to avoid added fees for service needed under warranty. Go to www.proformservice.com/registration.
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and material, under normal use and service conditions. The frame is warranted for a lifetime. Parts and labor are warranted for ninety (90) days from the date of purchase.
This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped to a service center, freight charges to and from the service center will be the customerʼs responsibility. For replacement parts shipped while the product is under warranty, the customer will be responsible for a min­imal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend to any damage to a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage, or repairs not provided by an ICON authorized service center; to products used for commercial or rental purposes or as store display models; or to products transported or purchased outside the US. No other warranty beyond that specifically set forth above is authorized by ICON.
ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in con­nection with the use or performance of the product; damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or other consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci­dental or consequential damages. Accordingly, the above limitation may not apply to you.
The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to you.
This warranty gives you specific legal rights. You may also have other rights that vary from state to state.
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
Part No. 291884 R1009A Printed in China © 2009 ICON IP, Inc.
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