Pro-Form 220 Zle Elliptical, PFEVEL72912.0 User Manual

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Model No. PFEVEL72912.0 Serial No.

Write the serial number in the space above for reference.

Serial Number Decal

(under frame)

QUESTIONS?

If you have questions, or if there are missing parts, please contact us:

UNITED KINGDOM Call: 08457 089 009 From Ireland: 053 92 36102 Website: www.iconsupport.eu E-mail: csuk@iconeurope.com Write:

ICON Health & Fitness, Ltd. c/o HI Group PLC Express Way CASTLEFORD WF10 5QJ UNITED KINGDOM

USER’S MANUAL

AUSTRALIA Call: 1800 993 770 E-mail: australiacc@iconfitness.com Write:

ICON Health & Fitness PO Box 635 WINSTON HILLS NSW 2153 AUSTRALIA

CAUTION

Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.

www.iconeurope.com

TABLE OF CONTENTS

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

IMPORTANT PRECAUTIONS ..................................................................3

BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

HOW TO USE THE ELLIPTICAL ..............................................................13

MAINTENANCE AND TROUBLESHOOTING ....................................................17

EXERCISE GUIDELINES ....................................................................19

PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

ORDERING REPLACEMENT PARTS .................................................. Back Cover

RECYCLING INFORMATION ......................................................... 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.

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 before using your elliptical. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

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. Do not put the elliptical in a garage or covered patio, or near water.

6. Place the elliptical on a level surface, with 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. To protect the floor or carpet from damage, place a mat under the elliptical.

9. The elliptical should not be used by persons weighing more than 250 lbs. (113 kg).

10. 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.

11. Hold the handlebars or the upper body arms when mounting, dismounting, or using the elliptical.

12. 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.

13. The elliptical does not have a freewheel; the pedals will continue to move until the flywheel stops. Reduce your pedaling speed in a controlled way.

14. Keep your back straight while using the elliptical; do not arch your back.

7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.

8. Keep children under age 12 and pets away from the elliptical at all times.

15. 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.

BEFORE YOU BEGIN

Thank you for selecting the new PROFORM® 220 ZLE elliptical. The 220 ZLE 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

Length: 4 ft. 2 in. (127 cm) Width: 2 ft. 1 in. (64 cm) Weight: 93 lbs. (42 kg)

Console

Water Bottle Holder*

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.

Upper Body Arm

Heart Rate Monitor

Handlebar

Pedal Disc

Leveling Foot

Wheel

Pedal

*Water bottle is not included

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 if it

has been preassembled.

M8 Washer

M8 Locknut

(38)–8

M4 x 16mm Self-tapping

Screw (52)–8

(55)–2

Washer (35)–2

M10 Locknut

(33)–2

M8 x 10mm

Screw (27)–6

M8 x 77mm Bolt (79)–2

M10

Washer (69)–2

M8 x 25mm

Screw (56)–2

Small Wave

M6 Bolt Set (25)–2

Large Wave

Washer (76)–2

M8 x 41mm Bolt (50)–6

M10 x 25mm

Screw (40)–2

M10 x 68mm Bolt (34)–4

M10 x 73mm Bolt (7)–2

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 complete all assembly steps.

• To identify small parts, see page 5.

Assembly may be easier if you have a set of wrenches. To avoid damaging parts, do not use power tools.

1. Identify the Front Stabilizer (63), which has Wheels (21).

Orient the Front Stabilizer (63) so that the large

holes face the Frame (1).

While a second person lifts the front of the

Frame (1), attach the Front Stabilizer (63) to the Frame with two M10 x 68mm Screws (34).

In addition to the included tool(s), assembly requires the following tools:

one adjustable wrench

one Phillips screwdriver

one rubber mallet

Large Holes

2. While a second person lifts the rear of the Frame (1), attach the Rear Stabilizer (9) to the Frame with two M10 x 68mm Screws (34).

3. Orient the Upright (2) and the Top Shield (41) as shown. Slide the Top Shield upward onto the Upright.

Have a second person hold the Upright (2) and

the Top Shield (41) near the Frame (1).

See the inset drawing. Locate the wire tie in

the Upright (2). Tie the lower end of the wire tie to the Wire Harness (73). Next, pull the upper end of the wire tie upward out of the top of the Upright.

Tip: To prevent the Wire Harness (73) from

falling into the Upright (2), secure the Wire Harness with the wire tie.

Slide the Upright (2) onto the Frame (1).

Tip: Avoid pinching the Wire Harness (73).

Attach the Upright (2) with two M10 x 73mm Bolts (7) and two M10 Locknuts (33). Do not tighten the Bolts yet.

Wire Tie

Avoid pinching the

Wire Harness (73)

Slide the Top Shield (41) downward to the

Frame (1). Do not press the Top Shield into

place yet.

4. Attach the Water Bottle Holder (29) to the Upright (2) with two M4 x 16mm Self-tapping Screws (52).

Wire Tie

5. Identify the Left and Right Handlebars (85, 86), which are marked with “Left” and “Right” stickers.

While a second person holds the Left and Right

Handlebars (85, 86) near the Upright (2), insert the Sensor Wires (84) into the holes in the Upright and pull them upward out of the Upright.

Tip: Avoid pinching the wires. Attach the Left

and Right Handlebars (85, 86) to the Upright (2) with an M8 x 77mm Bolt (79) and an M8 Locknut (38). Do not tighten the Bolt yet.

Make sure that the M8 x 77mm Bolt (79) is

inserted through the bottom hole in the Left and Right Handlebars (85, 86) and the Upright (2).

6. The Console (23) can use four AA batteries (not included); alkaline batteries are recommended. Do not use old and new batteries together or alkaline, standard, and rechargeable batteries together. IMPORTANT: If the Console has

been exposed to cold temperatures, allow it to warm to room temperature before inserting batteries. Otherwise, you may damage the console displays or other electronic components.

Remove the battery cover from the back of the

Console (23), and insert batteries into the battery compartment. Make sure to orient the bat-

teries as shown by the diagram inside the battery compartment. Then, reattach the bat-

tery cover.

Avoid pinching

the wires

Battery

Cover

7. Untie and discard the wire tie on the Wire Harness (73).

While a second person holds the Console (23)

near the Upright (2), connect the console wires to the Wire Harness (73) and to the Sensor Wires (84).

Console Wires

73, 84

8. Insert the excess wire into the Console (23) or the Upright (2).

Press the Rear Upright Cover (75) into the

Upright (2). Have a second person hold the Rear Upright Cover in place.

Tip: Avoid pinching the wires. Attach the

Console (23) to the Upright (2) with four M4 x 16mm Self-tapping Screws (52).

Avoid pinching

the wires

9. Finish attaching the Left and Right Handlebars (85, 86) to the Upright (2) with an M8 x 77mm Bolt (79) and an M8 Locknut (38).

Tip: While inserting the M8 x 77mm Bolt (79),

avoid pinching or damaging the wires inside the Upright (2).

See step 5. Tighten the M8 x 77mm Bolt (79).

Avoid pinching

the wires

10. Attach the Front Upright Cover (81) to the Upright (2) and the Rear Upright Cover (75) with two M4 x 16mm Self-tapping Screws (52).

11. Identify the Right Upper Body Arm (8), which is marked with an “R” sticker.

Slide an Upper Body Arm Cover (28) upward

onto the Right Upper Body Arm (8).

Slide the Right Upper Body Arm (8) onto an

Upper Body Leg (5).

Tip: Have a second person hold the Upper

Body Arm Cover (28) while you perform this action:

Attach the Right Upper Body Arm (8) to the

Upper Body Leg (5) with three M8 x 41mm Bolts (50) and three M8 Locknuts (38). Make sure

that the Locknuts are inside the hexagonal holes.

Assemble the Left Upper Body Arm (6) and

the other Upper Body Leg (5) in the same way.

Hexagonal

Holes

12. Insert the Pivot Axle (26) into the Upright (2), and center the Pivot Axle.

Using a small plastic bag to keep your fingers

clean, apply a generous amount of the included grease to both ends of the Pivot Axle (26).

Orient an Upper Body Arm Spacer (47) so that

the arrow points toward the floor. Slide the Upper Body Arm Spacer onto the right side of the Pivot Axle (26). Repeat this action on the other side

of the elliptical.

Slide a Small Wave Washer (69) onto the right

side of the Pivot Axle (26). Then, slide the Right Upper Body Arm (8) onto the Pivot Axle. Repeat

this action on the other side of the elliptical.

Tighten an M8 x 25mm Screw (56) and an M8

Washer (55) into each end of the Pivot Axle (26)

at the same time.

Slide the right Upper Body Arm Cover (28)

upward. Then, press the tabs on an Axle Cap (46) into the Upper Body Arm Spacer (47).

Repeat this action on the other side of the elliptical.

Slide the Upper Body Arm Cover (28) downward

to cover the M8 x 41mm Bolts (not shown).

Repeat this action on the other side of the elliptical.

13. Identify the Right Pedal (14) and the Right Pedal Arm (12), which are marked with “Right” stickers, and orient them as shown.

Grease

Arrow

Attach the Right Pedal (14) to the Right Pedal

Arm (12) with three M8 x 10mm Screws (27).

Assemble the Left Pedal (not shown) and the

Left Pedal Arm (not shown) in the same way.

14. Apply a small amount of grease to the axle on the Right Crank Arm (16) and to a Large Wave Washer (76).

Slide the Large Wave Washer (76) and the Right

Pedal Arm (12) onto the axle on the Right Crank Arm (16).

Slide an M10 Washer (35) onto an M10 x 25mm

Screw (40), and tighten the Screw into the axle.

Then, press a Pedal Arm Cap (74) into the Right

Pedal Arm (12).

Repeat this step on the other side of the

elliptical.

15. Apply a small amount of grease to an M6 Bolt Set (25).

Hold the end of the Right Pedal Arm (12) inside

the bracket on the right Upper Body Leg (5).

Attach the right Upper Body Leg (5) to the Right

Pedal Arm (12) with the M6 Bolt Set (25). Do

not overtighten the Bolt Set; the right Upper Body Leg must pivot freely.

Grease

Repeat this step on the other side of the

elliptical.

See step 3. Tighten the M10 x 73mm Bolts (7)

and press the Top Shield (41) into place.

16. Make sure that all parts of the elliptical 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.

Grease

HOW TO USE THE ELLIPTICAL

HOW TO MOVE THE ELLIPTICAL

Due to the size and weight of the elliptical, moving it requires two persons. Stand in front of the elliptical,

hold the upright, and place one foot against one of the wheels. Pull on the upright and have a second person lift the rear stabilizer until the elliptical will roll on the wheels. Carefully move the elliptical to the desired location, and then lower it to the floor.

Upright

HOW TO EXERCISE ON THE ELLIPTICAL

To mount the elliptical, hold the handlebars or the upper body arms and step onto the pedal that is in the lowest position. Then, step onto the other pedal.

Upper Body Arms

Handlebars

Pedals

Lift here

HOW TO LEVEL THE ELLIPTICAL

If the elliptical 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.

Leveling Feet

Place

your foot

here

Wheel

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 can turn the pedal discs in the opposite direction.

To dismount the elliptical, wait until the pedals come to a complete stop. Note: The elliptical 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 lowest pedal.

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

The console offers a selection of features designed to make your workouts more effective.

HOW TO USE THE MANUAL MODE

1. Turn on the console.

To turn on the console, press the On/Reset button

or begin pedaling. The entire display will turn on for a moment; the console will then 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 Onboard Workouts buttons repeatedly until zeros appear in the display.

3. Change the resistance of the pedals 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.

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 pedal, the console will provide continuous exercise feedback. You can even measure your heart rate using the handgrip heart rate monitor.

The console also offers six quick onboard workouts that automatically change the resistance of the pedals and prompt you to vary your pedaling pace while guiding you through an effective workout.

Before using the console, make sure that batteries are installed (see assembly step 6 on page 8). If there is a sheet of plastic on the display, remove the plastic.

4. Follow your progress with the display.

The console has several displays that show the fol-

lowing workout information:

Speed—This display shows your pedaling speed,

in revolutions per minute (rpm).

Time—This display shows the elapsed time.

Note: When a workout is selected, the display shows the time remaining in the workout instead of the elapsed time.

Distance—This display shows the distance you

have pedaled, in total revolutions.

Calories—This display shows the approximate

number of calories you have burned.

Pulse—This display shows your heart rate when

you use the handgrip heart rate monitor.

Scan—When you select this display option, the

upper section of the display will show both time and distance information, and the lower left section of the display will show calories information.

When you turn

on the console, the scan display will be selected automatically. An indicator will appear below the word SCAN to show that the scan display is selected.

Indicator

To reset the display, press the On/Reset button.

To pause the console, stop pedaling. When the console is paused, the time will flash in the display. To continue your workout, simply resume pedaling.

5. Measure your heart rate if desired.

Note: If there are

sheets of plastic on the metal contacts of the handgrip heart rate monitor, remove the plastic.

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.

Contacts

As you exercise,

the upper section of the display will alternately show the elapsed time and the distance that you have pedaled; the lower left section of the display will show the number of calories you have burned. The lower right section of the display will show your pedaling speed.

In addition, the

RPM meter on the right side of the display will provide a visual representation of your pedaling speed. As you increase or decrease your pace, bars will appear or disappear in the RPM meter.

To cancel the scan mode, press the Display button.

The indicator below the word SCAN will disappear. The upper section of the display will then show only the elapsed time. If you press the Display button again, the upper section of the display will show only the distance pedaled. To select the scan mode again, press the Display button repeatedly until an indicator appears below the word SCAN.

RPM Meter

When your pulse is detected, the heart-shaped

indicator in the display will flash each time your heart beats and two dashes will appear. After a moment, your heart rate will be shown in the display.

For the most accurate heart rate reading, continue

to hold the contacts for about 15 seconds. Note: If you continue to hold the handgrip heart rate monitor, the display will show your heart rate for up to 30 seconds. The display will then show your heart rate along with the other modes.

If your heart rate is not shown, make sure that your

hands are positioned as described. Be careful not to move your hand excessively or to squeeze the contacts too tightly. For optimal performance, clean the contacts using a soft cloth; never use alcohol,

abrasives, or chemicals to clean the contacts.

6. When you are finished exercising, the console will turn off automatically.

If the pedals do not move for a few seconds, the

time will flash in the display and the console will pause.

If the pedals do not move for a few minutes, the

console will turn off and the display will be reset.

HOW TO USE A QUICK ONBOARD WORKOUT

1. Turn on the console.

To turn on the console, press the On/Reset button

or begin pedaling. The entire display will turn on for a moment; the console will then be ready for use.

2. Select a quick onboard workout.

To select a quick

onboard workout, press the desired Quick Onboard Workouts button. The name of the workout will appear in the display.

The target speed

settings for the workout will be shown by the target meter in the display. The RPM meter will show your actual pedaling speed.

As the target meter changes in height during the

workout, adjust your pedaling speed so that the same number of bars appears in both meters. If your pedaling speed is slower than the current target speed, an arrow will appear next to the RPM meter to prompt you to increase your speed; if your pedaling speed is faster than the target speed, an arrow will prompt you to decrease your speed.

Target Meter

RPM Meter

A few seconds after you select a quick onboard

workout, the display will show the duration of the workout.

3. Begin pedaling to start the workout.

The quick onboard workouts consist of several

one-minute segments. One resistance level and one target speed (rpm) are programmed for each segment.

Whenever the resistance is about to change, the

resistance level will flash in the display for a few seconds. The resistance of the pedals will then automatically change to the resistance level programmed for the next segment.

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.

IMPORTANT: The target speed settings for the

workout are intended only to provide a goal. Your actual pedaling speed may be slower than the target speed settings, especially during the first few months of your exercise workout. Make sure to pedal at speed that is comfortable for you.

The display will show the time remaining in the

workout. If you stop pedaling for a few seconds, the workout will pause and the time will flash in the display. To resume the workout, simply resume pedaling.

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. When you are finished exercising, the console will turn off automatically.

See step 6 on page 15.

MAINTENANCE AND TROUBLESHOOTING

Inspect and tighten all parts of the elliptical regularly. Replace any worn parts immediately.

To clean the elliptical, use a damp cloth and a small amount of mild dish soap. IMPORTANT: Keep liquids

away from the console and keep the console out of direct sunlight. During storage, remove the batteries from the console.

CONSOLE TROUBLESHOOTING

Most console problems are the result of low batteries. See assembly step 6 on page 8 for replacement instructions.

If the handgrip heart rate monitor does not function properly, see step 5 on page 15.

HOW TO ADJUST THE REED SWITCH

If the console does not display correct feedback, the reed switch should be adjusted.

See EXPLODED DRAWING A on page 22. Using a flat screwdriver, remove the Top Shield (41).

Note: For clarity, the right pedal disc is shown removed in the drawing below.

Locate the Reed Switch (53). Loosen, but do not remove, the M4 x 16mm Self-tapping Screw (52).

Next, rotate the Pulley (61) until a Magnet (58) is aligned with the Reed Switch (53). Slide the Reed Switch slightly toward or away from the Magnet. Then, retighten the M4 x 16mm Self-tapping Screw (52). Rotate the Pulley for a moment.

Repeat these actions until the console displays correct feedback.

When the reed switch is correctly adjusted, reattach the top shield.

HOW TO ADJUST THE DRIVE BELT

If you can feel the pedals slip while you are pedaling, even when the resistance is adjusted to the highest level, the drive belt may need to be adjusted.

To adjust the drive belt, you must remove the left pedal arm, the left pedal disc, and the left shield.

First, see steps 14 and 15 on page 12 and remove the Left Pedal Arm (11).

See EXPLODED DRAWING A on page 22. Using a flat screwdriver, remove the left Pedal Disc (15).

Loosen the M8 x 22mm Flat Head Screw (65) and turn the M10 x 60mm Bolt (62) until the Drive Belt (19) is tight.

Remove all the M4 x 16mm Self-tapping Screws (52) from the Left and Right Shields (3, 4).

Next, remove the two M6 Locknuts (66). Then, remove the Left Shield (3).

When the Drive Belt (19) is tight, tighten the M8 x 22mm Flat Head Screw (65).

Then, reattach the shields, the left pedal disc, and the left pedal arm.

EXERCISE GUIDELINES

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.

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.

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 stretch-

ing 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.

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.

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.

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.

PART LIST

Key No. Qty. Description Key No. Qty. Description

Model No. PFEVEL72912.0 R0312A

1 1 Frame 2 1 Upright 3 1 Left Shield 4 1 Right Shield 5 2 Upper Body Leg 6 1 Left Upper Body Arm 7 2 M10 x 73mm Bolt 8 1 Right Upper Body Arm 9 1 Rear Stabilizer 10 1 Left Crank Arm 11 1 Left Pedal Arm 12 1 Right Pedal Arm 13 1 Left Pedal 14 1 Right Pedal 15 2 Pedal Disc 16 1 Right Crank Arm 17 1 Flywheel 18 1 Shield Bracket 19 1 Drive Belt 20 2 Rear Stabilizer Cap 21 2 Wheel 22 1 Belt Idler 23 1 Console 24 2 Foam Grip 25 2 M6 Bolt Set 26 1 Pivot Axle 27 6 M8 x 10mm Screw 28 2 Upper Body Arm Cover 29 1 Water Bottle Holder 30 2 Snap Ring 31 2 Bearing 32 1 Crank 33 2 M10 Locknut 34 4 M10 x 68mm Screw 35 7 M10 Washer 36 2 M3 x 16mm Screw 37 2 Outer Pedal Arm Bushing 38 9 M8 Locknut 39 2 Inner Pedal Arm Bushing 40 2 M10 x 25mm Screw 41 1 Top Shield 42 2 Leveling Foot Nut 43 2 M10 x 6.5mm Locknut 44 2 Upper Body Arm Cap 45 1 M6 x 10mm Set Screw 46 2 Axle Cap

47 2 Upper Body Arm Spacer 48 2 Frame Spacer 49 6 Upper Body Arm Bushing 50 6 M8 x 41mm Bolt 51 4 M8 x 15mm Screw 52 26 M4 x 16mm Self-tapping Screw 53 1 Reed Switch/Wire 54 1 Clamp 55 3 M8 Washer 56 2 M8 x 25mm Screw 57 2 M6 x 18mm Screw 58 2 Magnet 59 1 M6 Washer 60 4 Front Pedal Arm Bushing 61 1 Pulley 62 1 M10 x 60mm Bolt 63 1 Front Stabilizer 64 10 Mushroom Fastener 65 1 M8 x 22mm Flat Head Screw 66 2 M6 Locknut 67 1 M10 x 4mm Washer 68 1 Key 69 2 Small Wave Washer 70 4 M8 x 10mm Screw 71 4 M4 x 12mm Self-tapping Screw 72 1 Resistance Motor 73 1 Wire Harness 74 2 Pedal Arm Cap 75 1 Rear Upright Cover 76 2 Large Wave Washer 77 1 Resistance Cable 78 1 M8 x 44mm Bolt 79 2 M8 x 77mm Bolt 80 1 M8 Square Nut 81 1 Front Upright Cover 82 1 Plastic Spacer 83 1 M6 x 16mm Screw 84 2 Sensor/Wire 85 1 Left Handlebar 86 1 Right Handlebar 87 2 Leveling Foot 88 2 Pedal Arm Spacer * – Assembly Tool * – Grease Packet * – User’s Manual

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.

EXPLODED DRAWING A

Model No. PFEVEL72912.0 R0312A

EXPLODED DRAWING B

Model No. PFEVEL72912.0 R0312A

42 35

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)

RECYCLING INFORMATION

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.

Pro-Form 220 Zle Elliptical, PFEVEL72912.0 User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual