ProForm 360P User Manual

Serial

Number

Decal

M

odel No. PETL30134

Serial No.

CAUTION

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

USER'S MANUAL

Part No. 222837 R0505A Printed in USA © 2005 ICON IP, Inc.

ORDERING REPLACEMENT PARTS

To order replacement parts, contact the ICON Health & Fitness, Ltd. office, or write:

ICON Health & Fitness, Ltd.
Customer Service Department
U

nit 4, Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK

Tel:

Outside the UK: 0 (044) 113 387 7133
Fax: [phone]

To help us assist you, please be prepared to give the following information:

• The MODEL NUMBER of the product (PETL30134)

• The NAME of the product (PROFORM

®

360 P treadmill)

• The SERIAL NUMBER of the product (see the front cover of this manual)

• The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED DRAW-

ING in the centre of this manual)

Class H Fitness Product

QUESTIONS?

As a manufacturer, we are com­mitted to providing complete
customer satisfaction. If you
have questions, or if there are
missing or damaged parts,
please call:

or write:
ICON Health & Fitness, Ltd.
Customer Service Department
Unit 4
Revie Road Industrial Estate
Revie Road
Beeston
Leeds, LS118JG
UK

email: [e-mail]

08457 089 009

08457 089 009

www.iconeurope.com

Visit our website at

TABLE OF CONTENTS

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

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

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

OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13

TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

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

Note: An EXPLODED DRAWING and a PART LIST are attached in the centre of this manual.

19

PROFORM is a registered trademark of ICON IP, Inc.

2

NOTES

18 3

1. It is the responsibility of the owner to ensure
that all users of this treadmill are adequately
informed of all warnings and precautions.

2. Use the treadmill only as described.

3. Keep the treadmill indoors, away from mois­ture and dust. Do not put the treadmill in a
garage or covered patio, or near water.

4. Place the treadmill on a level surface, with at
least 2.5 m (8 ft.) of clearance behind it and

0.5 m (2 ft.) on each side. Do not place the
treadmill on a surface that blocks any air
openings. To protect the floor or carpet from
damage, place a mat under the treadmill.

5. Do not operate the treadmill where aerosol
products are used or where oxygen is being
administered.

6. Keep children under the age of 12 and pets
away from the treadmill at all times.

7. The treadmill should be used only by persons
weighing 113 kg (250 lbs.) or less.

8. Never allow more than one person on the
treadmill at a time.

9.

Wear appropriate exercise clothes when
using the treadmill. Do not wear loose clothes
that could become caught in the treadmill.
Athletic support clothes are recommended for
both men and women.

Always wear athletic
shoes. Never use the treadmill with bare feet,
wearing only stockings, or in sandals.

10. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. (See
ASSEMBLY on page 6, and HOW TO FOLD
AND MOVE THE TREADMILL on page 13.)
You must be able to safely lift 20 kg (45 lbs) to
raise, lower, or move the treadmill.

11. When connecting the power cord (see page 9),
plug the power cord into an earthed circuit.

No other appliance should be on the same cir­cuit. When replacing the fuse, an ASTA ap­proved BS1362 type should be fitted to the
fuse carrier. A 13 amp fuse should be used.

12. If an extension cord is needed, use only a 3­conductor, 1mm

2

(14-gauge) cord that is no

longer than 1.5 m.

13. Do not change the incline of the treadmill by
placing objects under the treadmill.

14. Keep the power cord away from heated sur­faces.

15. Never move the walking belt whilst the power
is turned off. Do not operate the treadmill if
the power cord or plug is damaged, or if the
treadmill is not working properly. (See BE­FORE YOU BEGIN on page 5 if the treadmill is
not working properly.)

16. Never start the treadmill whilst you are stand­ing on the walking belt. Always hold the
handrails whilst using the treadmill.

17. The treadmill is capable of high speeds.
Adjust the speed in small increments to avoid
sudden jumps in speed.

18.

The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.

19. Never leave the treadmill unattended whilst it
is running. Always remove the key, unplug
the power cord and move the on/off switch to
the off position when the treadmill is not in
use. (See the drawing on page 5 for the lo ca­tion of the on/off switch.)

20. When folding or moving the treadmill, make
sure that the storage latch is fully closed.

WARNING:T

o reduce the risk of burns, fire, electric shock, or injury to persons, read the

following important precautions and information before operating the treadmill.

IMPORTANT PRECAUTIONS

SUGGESTED STRETCHES

T

he correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.

1

. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts, then
relax. Repeat 3 times. Stretches: Hamstrings, back of knees and
back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot to­ward you and rest it against the inner thigh of your extended leg.
Reach toward your toes as far as possible. Hold for 15 counts, then
relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower
back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat 3
times for each leg. To cause further stretching of the achilles ten­dons, bend your back leg as well. Stretches: Calves, achilles ten­dons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your but­tocks as possible. Hold for 15 counts, then relax. Repeat 3 times
for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.

1

2

3

4

5

4 17

The decals shown have been placed on the treadmill. If a
decal is missing, or if it is not legible, please call our
Customer Service Department to order a free replacement
decal (see the back cover of this manual). Apply the decal in
the location shown.

21. Inspect and properly tighten all parts of the
t

readmill regularly.

22. Never insert any object into any opening.

23.

DANGER: Always unplug the power

cord immediately after use, before cleaning the
treadmill, and before performing the mainte­nance and adjustment procedures described in

this manual. Never remove the motor hood un­l

ess instructed to do so by an authorised ser­vice representative. Servicing other than the
procedures in this manual should be performed
b

y an authorised service representative only.

24. The treadmill is intended for in-home use
o

nly. Do not use the treadmill in a commer-

cial, rental, or institutional setting.

WARNING:Before beginning this or any exercise program, consult your physician. This

is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. ICON assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.

SAVE THESE INSTRUCTIONS

CONDITIONING GUIDELINES

The following guidelines will help you to plan your ex­ercise program. For more detailed exercise informa­tion, obtain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom­mended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
above your age. The three numbers define your “train­ing zone.” The lower two numbers are recommended
heart rates for fat burning; the higher number is the
recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the
pulse sensor on the console.

Fat Burning

To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible

carbohydrate calories

for en-

ergy. Only after the first few minutes does your body
begin to use stored

fat calories

for energy. If your goal

i

s to burn fat, adjust the speed and incline of the tread­mill until your heart rate is near the lowest number in
your training zone.

For maximum fat burning, adjust the speed and incline
of the treadmill until your heart rate is near the middle
number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys­tem, your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up—Start each workout with 5 to 10 minutes
of stretching and light exercise. A proper warm-up in­creases your body temperature, heart rate and circula­tion in preparation for exercise.

Training Zone Exercise—After warming up, increase
the intensity of your exercise until your pulse is in your
training zone for 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep your
pulse in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exercise—never
hold your breath.

A Cool-down—Finish each workout with 5 to 10 min­utes of stretching to cool down. This will increase the
flexibility of your muscles and will help prevent post-ex

-

ercise 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, you may com­plete up to five workouts each week if desired. 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 physi­c

ian. This is especially important for individu­als over the age of 35 or individuals with pre­existing health problems.

The pulse sensors are not medical devices.
Various factors, including the user's move­ment, may affect the accuracy of heart rate
readings. The pulse sensors are intended
only as exercise aids in determining heart rate
trends in general.