¨
Serial Number
Decal
USER'S MANUAL
Model No. PFTL39191
Serial No.
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if there are
missing or damaged parts, we
will guarantee complete satisfaction through direct assistance
from our factory.
TO AVOID UNNECESSARY DELAYS, PLEASE CALL DIRECT TO
OUR TOLL-FREE CUSTOMER
HOT LINE. The trained technicians on our Customer Hot Line
will provide immediate assistance, free of charge to you.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.ÐFri., 6 a.m.Ð6 p.m. MST
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual
for future reference.
Visit our website at
www.proform.com
new products, prizes,
fitness tips, and much more!
2
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
MAINTENANCE AND TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: An EXPLODED DRAWING and PART LIST are attached in the center of this manual. Please save them for
future reference.
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. Place the treadmill on a level surface, with 8
feet of clearance behind it. 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.
4. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a
garage or covered patio, or near water.
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 250 pounds or less.
8. Never allow more than one person on the
treadmill at a time.
9. Wear appropriate exercise clothing when
using the treadmill. Do not wear loose clothing 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. When connecting the power cord (see page 7),
plug the power cord into a surge protector (not
included) and plug the surge protector into a
grounded circuit capable of carrying 15 or
more amps. No other appliance should be on
the same circuit. Do not use an extension cord.
11. Use only a UL-listed surge protector, rated at
15 amps, with a 14-gauge cord of five feet or
less in length. Do not use an extension cord.
12. Keep the power cord and the surge protector
away from heated surfaces.
13. Never move the walking belt while 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 4 if the treadmill is
not working properly.)
WARNING: To 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
3
The decal shown below has been placed on your treadmill. If the
decal is missing, or if it is not legible, please call our Customer
Service Department, toll-free, to order a free replacement decal
(see ORDERING REPLACEMENT PARTS on the back cover of
this manual). Apply the decal in the location shown.
Note: Decal is shown at 38% of actual size.
14. Never start the treadmill while you are
standing on the walking belt. Always hold
the handrails while using the treadmill.
15. The treadmill is capable of high speeds.
Adjust the speed in small increments to
avoid sudden jumps in speed.
16. Never leave the treadmill unattended while
it is running. Always remove the key and unplug the power cord when the treadmill is
not in use.
17. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. (See
ASSEMBLY on pages 5 and 6, and HOW TO
MOVE THE TREADMILL on page 10.) You
must be able to safely lift 45 pounds (20 kg)
to raise, lower, or move the treadmill.
18. When folding or moving the treadmill, make
sure that the storage latch is fully closed.
19. Inspect and tighten all parts of the treadmill
every three months.
20. Never drop or insert any object into any
opening.
21. 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 unless instructed to do so by
an authorized service representative.
Servicing other than the procedures in this
manual should be performed by an authorized service representative only.
22. This treadmill is intended for in-home use
only. Do not use this treadmill in any commercial, 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
4
Thank you for selecting the new PROFORM¨385C
treadmill. The 385C treadmill combines advanced
technology with innovative design to let you enjoy an
excellent form of cardiovascular exercise in the convenience and privacy of your home. And when youÕre not
exercising, the unique 385C can be folded up, requiring
less than half the floor space of other treadmills.
For your benefit, read this manual carefully before
using the treadmill. If you have additional questions,
please call our Customer Service Department toll-free
at 1-800-999-3756, Monday through Friday, 6 a.m.
until 6 p.m. Mountain Time (excluding holidays). To
help us assist you, please note the product model
number and serial number before calling. The model
number of the treadmill is PFTL39191. The serial number can be found on a decal attached to the treadmill
(see the front cover of this manual for the location).
Before reading further, please review the drawing
below and familiarize yourself with the labeled parts.
BEFORE YOU BEGIN
Handrail
Handrail
Console
Storage Latch Key/Clip
Circuit
Breaker
Incline
Leg
Walking Belt
Hood
Cushioned Walking
Platform
Front Wheel
Foot Rails
Power Cord
Rear Roller
Adjustment Bolts
Water Bottle
Holder (Bottle
not included)
Towel Rack
Accessory Tray
RIGHT SIDE
LEFT SIDE
5
ASSEMBLY
Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not
dispose of the packing materials until assembly is completed. Refer to the drawings below to identify the small
parts used in assembly. Assembly requires the included allen wrench and your own phillips screw-
driver , adjustable wrench , and scissors .
Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, a
small amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal
condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, simply wipe off
the lubricant with a soft cloth and a mild, non-abrasive cleaner.
1. With the help of a second person, carefully raise the
Uprights (14), the Right Handrail (57), and the Console
Base (6) until the treadmill is in the position shown. Be
careful not to pull on the Wire Harness (26). Set the
Right Handrail on the right Upright until step 3 is completed.
Refer to the inset drawing. Insert one of the Extension
Legs (41) into the treadmill as shown. (Note: It may be
helpful to tip the Uprights (14) in the direction shown by
the arrow as you insert the Extension Leg.) Make sure
that the Base Pad (36) is on the bottom of the Extension
Leg. Attach the Extension Leg with an Extension Leg
Screw (34). Be sure to push on the head of the
Extension Leg Screw while tightening it.
Attach the other Extension Leg (41) in the same way.
1
Handrail Washer (16)Ð2
Extension Leg Screw (34)Ð2
3 1/2" Handrail Bolt (59)Ð2
5/16" Washer (32)Ð2
Catch Screw (13)Ð2
Handrail Bolt (15)Ð2
Screw (55)Ð8
Handrail Nut (82)Ð2
34
41
14
26
14
57
6
36
2. Without removing the tape from the Latch (12), attach the
Latch to the left Upright (14) with four Screws (55). Make
sure that the Screws are tight, but do not overtighten
them; if the Screws are overtightened, the Latch will
not slide smoothly. After the Latch is attached, remove
any visible tape.
Note: The inset drawing shows how the parts of the Latch
(12) fit together.
12
55
14
2
Spacer
Springs
Bracket
Latch
6
3. Cut the plastic tie holding the cage nut in the upper end of
Left Handrail (2).
Position the Left Handrail (2) on the left Upright (14). The
lower end of the Left Handrail should be on the outside of
the Extension Leg (41) as shown. Thread a Handrail Bolt
(15) with a Handrail Washer (16) into the left Upright and
the Left Handrail. Do not tighten the Handrail Bolt yet.
Attach the lower end of the Left Handrail (2) to the
Extension Leg (41) with a 3 1/2Ó Handrail Bolt (59), a
5/16Ó Washer (32), and a Handrail Nut (82). Do not
tighten the Handrail Bolt yet.
Attach the Latch Catch (88) and the Latch Catch Spacer
(74) to the left side of the Frame (70) with two Catch
Screws (13). Be careful not to overtighten the Screws.
59
32
15
16
14
82
41
2
3
59
32
15
16
14
32
82
41
5
4. With the help of a second person, lift the Right Handrail
(57) off the right Upright (14). Hold the Console Base (6)
and the Right Handrail in the position shown. Feed all of the
excess Wire Harness (26) into the Right Handrail, through
the indicated bracket, and down into the right Upright; bend
the Wire Harness, if necessary.
Cut the indicated plastic tie off the Right Handrail (57).
Make sure that the Wire Harness (26) is in the bracket and
insert the bracket into the right Upright (14). Make sure
that the Wire Harness is not pinched.
5. Thread a Handrail Bolt (15) with a Handrail Washer (16)
into the right Upright (14) and the Right Handrail (32). Do
not tighten the Handrail Bolt yet.
Attach the lower end of the Right Handrail (32) to the
Extension Leg (41) with a 3 1/2Ó Handrail Bolt (59), a 5/16Ó
Washer (32), and a Handrail Nut (82).
Tighten all parts used in this step and in step 3.
26
Bracket
Plastic Tie
57
14
4
6
6. Attach the Console Base (6) to the Left and Right
Handrails (2, 57) with four Screws (55).
7. Make sure that all parts are tightened before you use
the treadmill. Keep the included allen wrench in a safe
place. The allen wrench is used to adjust the walking belt
(see page 13). To protect the floor or carpet, place a mat
under the treadmill.
55
6
55
2
57
6
74
70
88
13
7
OPERATION AND ADJUSTMENT
THE PERFORMANT LUBETMWALKING BELT
Your treadmill features a walking belt coated with
PERFORMANT LUBETM, a high-performance lubricant.
IMPORTANT: Never apply silicone spray or other
substances to the walking belt or the walking platform. They will deteriorate the walking belt and
cause excessive wear.
HOW TO PLUG IN THE POWER CORD
Your treadmill, like any other type of sophisticated
electronic equipment, can be seriously damaged by
sudden voltage changes in your homeÕs power.
Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances
being turned on or off.
To decrease the possibility of your treadmill being damaged,
always use a surge
protector (not included) with your
treadmill.
Surge protectors are
sold at most hardware
stores and department
stores. Use only a ULlisted surge protector,
rated at 15 amps, with a
14-gauge cord of five
feet or less in length.
This product must be
grounded. If it should
malfunction 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 a surge
protector, and plug the surge protector into an appropriate 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,
and has a grounding plug that looks like the plug illustrated in drawing 1 below. A temporary adapter that
looks like the adapter illustrated in drawing 2 may be
used to connect the surge protector to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available.
The temporary adapter should be used only until a
properly grounded outlet (drawing 1) 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 outlet box
covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is
grounded before using an adapter.
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 productÑif it will
not fit the outlet, have a proper outlet installed by a qualified electrician.
1
2
Grounded Outlet Box
Grounded Outlet Box
Grounding Plug
Treadmill Power Cord
Grounding Plug
Grounding Plug
Grounding Pin
Surge Protector
Grounding Pin
Grounding Pin
Adapter
Lug
Metal Screw
Grounded Outlet
DIAGRAM OF THE CONSOLE
Clip
Key
Pulse Sensor Incline Control
Speed Control
Monitor Display
BATTERY INSTALLATION
The console requires two "AA" batteries (not included). Alkaline batteries are recommended. To install batteries, open the battery cover as shown below.
Press two batteries into the battery compartment, with
the negative (Ð) ends of the batteries touching the
springs. Close the battery cover, push up on the tab,
and then push the tab forward as shown. Be sure that
the tab locks into place.
STEP BY STEP CONSOLE OPERATION
Step onto the foot rails of the treadmill. Find the clip
attached to the key (see the drawing above), and slide
the clip onto the waistband of your clothing. Follow the
steps below and on page 9 to operate the console.
Insert the key fully into the power switch.
Note: Inserting the key
will not turn on the display. The display will
turn on when the
ON/RESET button is
pressed or when the
walking belt is started.
(If you just installed
batteries, the display will already be on.)
1
Batteries
Battery Cover
Battery
Cover Tab
CAUTION: Before operating the
console, read the following precautions.
¥ Do not stand on the walking belt when turning
on the power.
¥ Always wear the clip (see the drawing above)
while operating the treadmill. When the key is
removed from the console, the walking belt will
stop.
¥ Adjust the speed in small increments.
¥ The training zones marked around the speed
control are general guidelines only. See page
14 or more information.
¥ To reduce the possibility of electric shock, keep
the console dry. Avoid spilling liquids on the
console and use only a sealable water bottle.
8
9
Reset the console and start the walking belt.
Turn the speed
control to the RESET
position. Note: Each
time the walking belt
is stopped, the
speed control must
be turned to the
RESET position before the walking belt
can be restarted.
Next, slowly turn the speed control until the walking belt begins to move at slow speed. Carefully
step onto the walking belt and begin exercising.
Change the speed of the walking belt as desired
by turning the speed control.
To stop the walking belt, step onto the foot rails
and turn the speed control to the RESET position.
Follow your progress with the monitor modes
When the power is
turned on, the console will automatically
scan through five
modes. A flashing
mode indicator will
show which mode is
currently displayed.
The modes are described below.
¥ SpeedÑThis mode shows your speed, in miles
per hour.
¥ TimeÑThis mode shows the elapsed time. Note:
If you stop exercising for ten seconds or longer,
the time mode will pause.
¥ Distance (DIST)ÑThis mode shows the total
number of miles you have walked or run.
¥ Fat Calories (FAT CALS)ÑThis mode shows the
approximate number of fat calories you have
burned. (See FAT BURNING on page 14.)
¥ Calories (CALS)ÑThis mode shows the approxi-
mate number of calories you have burned.
¥ PulseÑThis mode shows your heart rate.
If desired, reset the display by pressing the
ON/RESET button.
Measure your pulse, if desired.
To measure your
pulse, stand on
the foot rails and
place your
thumb on the
pulse sensor as
shown. The
pulse sensor is
pressure activatedÑfully press it down. Do not
press too hard, or the circulation in your thumb
will be restricted, and your pulse will not be detected. Next, raise
your thumb slightly
until the heart-shaped
indicator in the pulse
display flashes
steadily. Hold your
thumb at this level.
After a few seconds,
three dashes will appear in the display and your
pulse will be shown. Hold your thumb on the sensor for another 15 seconds for the most accurate
reading.
If the displayed pulse appears to be too high or too
low, or if your pulse is not displayed, lift your thumb
off the sensor and allow the display to reset. Press
down again on the sensor as described above.
Make sure that your thumb is positioned as
shown, and that you are applying the proper
amount of pressure. Try the sensor several times
until you become familiar with it. Remember to
stand still while measuring your pulse.
Adjust the incline of the treadmill as desired.
To change the incline,
press the top or bottom of
the incline control until the
desired incline level is
reached.
When you are finished exercising, stop the
walking belt and remove the key.
Step onto the foot rails, stop the walking belt and
remove the key from the console. The displays will
turn off about six minutes after the key is removed.
Note: The display will automatically turn off in
order to conserve the batteries any time that
the walking belt is stopped and the ON/RESET
button is not pressed for six minutes.
6
5
4
3
2
Mode Indicator
Pulse Sensor
Pulse Indicator
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL FOR STORAGE
Unplug the power cord. Caution: You must be able to
safely lift 45 pounds (20 kg) in order to raise, lower, or
move the treadmill.
1. Hold the treadmill with your hands in the locations shown at
the right. Caution: To decrease the possibility of injury,
bend your legs and keep your back straight. As you
raise the treadmill, make sure to lift with your legs
rather than your back. Raise the treadmill about halfway to
the vertical position.
2. Move your right hand to the position shown and hold the
treadmill firmly. Press out on the storage latch. Raise the
treadmill until the storage latch closes over the catch.
Make sure that the storage latch is fully engaged over
the catch.
To protect the floor or carpet from damage, place a mat
under the treadmill. Keep the treadmill out of
direct sunlight. Do not leave the treadmill in the storage position in temperatures above 85¡ Fahrenheit.
HOW TO MOVE THE TREADMILL
Before moving the treadmill, convert the treadmill to the storage position as described above. Make sure that the stor-
age latch is closed fully over the catch.
1. Hold the handrails and place one foot on the base as
shown.
2. Tilt the treadmill back until it rolls freely on the front wheels.
Carefully move the treadmill to the desired location. Never
move the treadmill without tipping it back. To reduce
the risk of injury, use extreme caution while moving the
treadmill. Do not attempt to move the treadmill over an
uneven surface.
3. Place one foot on the base, and carefully lower the tread-
mill until it is resting in the storage position.
Base
Front Wheels
Catch
Closed
Storage
Latch
10
11
HOW TO LOWER THE TREADMILL FOR USE
1. Hold the upper end of the treadmill with your right hand as
shown. Using your left thumb, press the storage latch and
hold it. Pivot the treadmill until the frame and foot rail are
past the storage latch.
2. Hold the treadmill firmly with both hands, and lower the
treadmill to the floor. Caution: To decrease the possibility
of injury, bend your legs and keep your back straight.
Opened
Storage
Latch
12
MAINTENANCE AND TROUBLE-SHOOTING
Most treadmill problems can be solved by following the steps below. Find the symptom that applies, and
follow the steps listed. If further assistance is needed, please call our Customer Service Department tollfree at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays).
PROBLEM: The power does not turn on
SOLUTION: a. Make sure that the power cord is plugged into a surge protector, and that the surge protector is
plugged into a properly grounded outlet. (See HOW TO PLUG IN THE POWER CORD on page
7.) Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or
less in length.
b. After the power cord has been plugged in, make sure that the key is fully inserted into the con-
sole. (See step 1 on page 8.)
c. Check the circuit breaker located on the treadmill
near the power cord. If the switch protrudes as
shown, the circuit breaker has tripped. To reset the
circuit breaker, wait for five minutes and then press
the switch back in.
PROBLEM: The power turns off during use
SOLUTION: a. Check the circuit breaker located on the treadmill frame near the power cord (see 1. c. above). If
the circuit breaker has tripped, wait for five minutes and then press the switch back in.
b. Make sure that the power cord is plugged in.
c. Remove the key from the console. Reinsert the key fully into the console. (See step 1 on page 8.)
d. If the treadmill still will not run, please call our Customer Service Department, toll-free.
PROBLEM: The displays of the console do not function properly
SOLUTION: a. Check the batteries in the console. See BATTERY INSTALLATION on page 8. Most problems are
the result of drained batteries.
b. Remove the key from the console and UNPLUG THE
POWER CORD. Remove the screws from the hood.
Carefully remove the hood. Locate the Reed Switch
(86) and the Magnet (87) on the left side of the Pulley
(85). Turn the Pulley until the Magnet is aligned with
the Reed Switch. Make sure that the gap between
the Magnet and the Reed Switch is about 1/8Ó. If
necessary, loosen the Screw (13) and move the Reed
Switch slightly. Retighten the Screw. Re-attach the
hood, and run the treadmill for a few minutes to check
for a correct speed reading.
Tripped
Tripped Reset
c
87
86
13
Top
View
1/8Ó
85
Reset
13
PROBLEM: The walking belt slows when walked on
SOLUTION: a. Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in
length.
b. If the walking belt is overtightened, treadmill perfor-
mance may decrease and the walking belt may be
permanently damaged. Remove the key and UN-
PLUG THE POWER CORD. Using the allen wrench,
turn both rear roller adjustment bolts counterclockwise, 1/4 of a turn. When the walking belt is properly
tightened, you should be able to lift each side of the
walking belt 2 to 3 inches off the walking platform. Be
careful to keep the walking belt centered. Plug in the
power cord, insert the key and run the treadmill for a
few minutes. Repeat until the walking belt is properly
tightened.
c. If the walking belt still slows when walked on, please call our Customer Service Department, toll-
free.
PROBLEM: The walking belt is off-center
SOLUTION: a. If the walking belt has shifted to the left, first remove
the key and UNPLUG THE POWER CORD. Using
the allen wrench, turn the left rear roller adjustment
bolt clockwise, and the right bolt counterclockwise,
1/4 of a turn each. Be careful not to overtighten the
walking belt. Plug in the power cord, insert the key
and run the treadmill for a few minutes. Repeat until
the walking belt is centered.
b. If the walking belt has shifted to the right, first remove
the key and UNPLUG THE POWER CORD. Using
the allen wrench, turn the left rear roller adjustment
bolt counterclockwise, and the right bolt clockwise,
1/4 of a turn each. Be careful not to overtighten the
walking belt. Plug in the power cord, insert the key
and run the treadmill for a few minutes. Repeat until
the walking belt is centered.
PROBLEM: The walking belt slips when walked on
SOLUTION: a. If the walking belt slips when walked on, first remove
the key and UNPLUG THE POWER CORD. Using
the allen wrench, turn both rear roller adjustment
bolts clockwise, 1/4 of a turn. When the walking belt
is correctly tightened, you should be able to lift each
side of the walking belt 2 to 3 inches off the walking
platform. Be careful to keep the walking belt centered.
Plug in the power cord, insert the key and carefully
walk on the treadmill for a few minutes. Repeat until
the walking belt is properly tightened.
Rear Roller Adjustment Bolts
2ÓÐ3Ó
b
b
a
a
14
CONDITIONING GUIDELINES
The following guidelines will help you to plan your exercise program. RememberÑthese are general guidelines only. 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
on 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 are your Òtraining zone.Ó
The lowest number is the recommended heart rate for
fat burning; the middle number is the recommended
heart rate for aerobic exercise; the highest number is
the recommended heart rate for aerobic exercise.
To measure your heart rate, use the pulse sensor on the
console. If your heart rate is too high or too low, adjust
the speed and incline of the treadmill as needed.
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 energy. Only after
the first few minutes does your body begin to use stored
fat calories for energy. If your goal is to burn fat, adjust
the speed and incline of the treadmill until your heart
rate is near the low end of your training zone. (See
pages 8 and 9.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular system,
your exercise must be Òaerobic.Ó 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 middle of your training zone. (See pages
8 and 9.)
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning, set
the speed control on the console to PERFORMANCE to
help you maintain the proper intensity level. Note: During
the first few weeks of your exercise program, keep your
heart rate near the low end of your training zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-upÑStart 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 exerciseÑAfter warming up, increase
the intensity of your exercise until your heart rate is in
your training zone for 20 to 60 minutes. (During the first
few weeks of your exercise program, do not keep your
heart in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exerciseÑnever
hold your breath.
A cool-downÑFinish each workout with 5 to 10 minutes of stretching to cool down. This will increase the
flexibility of your muscles and will help prevent postexercise problems.
WARNING: Before beginning this
or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with preexisting health problems.
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.
15
SUGGESTED STRETCHES
The correct form for several basic stretches is shown in the
drawings at the right. Move slowly as you stretchÑnever
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 both legs. 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 both legs. 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 both legs. 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.
Exercise Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween 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.
1
2
3
4
5
PART LISTÑModel No. PFTL39191 R1299A
Key No. Qty. Description
1 1 Key/Clip
2 1 Left Handrail
3 2 Cage Nut
4 1 Incline Control
5 4 Rear Isolator Screw
6 1 Console Base
7 1 Speed Control Knob
8 1 Speed Potentiometer
9 1 Battery Cover
10 1 Incline Motor
11* 1 Console Assembly
12 1 Storage Latch
13 10 Catch Screw/Belly Pan Screw
14 1 Upright/Base
15 2 Handrail Bolt
16 7 Handrail Washer/Roller Washer
17 1 Motor Belt
18 1 Motor Swivel Nut
19* 1 Motor/Pulley/Flywheel/Fan
20 1 Pulley/Flywheel/Fan
21 1 Motor
22 4 Motor Tension Bolt/Incline Bolt
23 1 Motor Tension Washer
24 1 Motor Tension Star Washer
25 1 Motor Swivel Bolt
26 1 Wire Harness
27 2 Ground Wire Screw
28 1 Hood
29 1 Hood Shield
30 16 Small Screw
31 1 Warning Decal
32 4 Handrail Washer
33 2 Frame Pivot Bolt
34 2 Extension Leg Screw
35 10 Electronics Screw
36 6 Base Pad
37 2 Wheel Bolt
38 2 Wheel
39 7 Wheel Nut/Base Pivot Nut
40 1 Controller
41 2 Extension Leg
42 1 Circuit Breaker
43 1 Power Cord Grommet
44 1 Power Cord
45 1 Left Upright Spacer
46 4 Isolator
47 2 Frame Pivot Washer
48 1 Choke
Key No. Qty. Description
49 1 Motor Locknut
50 2 Belt Guide
51 1 Belly Pan
52 1 Releasable Tie
53 2 Cable Tie Clamp
54 1 Motor Belly Pan
55 18 Screw
56 4 8Ó Wire Tie
57 1 Right Handrail
58 1 Incline Wire Harness
59 2 3 1/2Ó Handrail Bolt
60 2 Extension Leg Assembly
61 1 Right Upright Spacer
62 2 Rear Isolator
63 1 Latch Catch
64 2 Incline Wheel Bolt
65 2 Incline Wheel
66 4 Incline Leg Nut
67 2 Incline Pivot Bolt
68 1 Ground Wire
69 1 Incline Leg
70 1 Frame
71 2 Rear Roller Adj. Bolt
72 1 Rear Roller Endcap
73 1 Allen Wrench
74 1 Latch Catch Spacer
75 1 Left Foot Rail
76 1 Rear Roller
77 4 Platform Screw
78 1 Frame Guide
79 1 Walking Platform
80 1 Walking Belt
81 1 Front Roller Adjustment Bolt
82 2 Handrail Nut
83 1 Right Foot Rail
84 1 Sensor Clip
85 1 Front Roller/Pulley
86 1 Reed Switch
87 1 Magnet
88 1 Latch Catch
89 2 Extension Leg Endcap
# 1 4Ó White Wire, Pig Tail
# 1 8Ó Blue Wire, Pig Tail
# 1 UserÕs Manual
* Includes all parts shown in the box
# These parts are not illustrated
36
36
13
30
13
13
54
13
13
35
35
29
42
30
30
28
30
30
43
44
35
40
37
38
39
39
38
37
72
71
16
71
16
70
30
3
57
55
32
59
82
55
3
32
59
55
12
35
7
8
63
11*
39
39
10
22
22
4
57
41
36
30
16
89
82
1
2
6
55
55
15
16
17
18
19*
26
15
16
25
21
20
22
23
24
13
84
86
87
85
45
77
77
16
81
14
33
34
36
30
56
27
53
52
46
35
50
48
35
61
34
41
79
80
77
83
77
46
5
75
76
62
47
49
5
39
39
16
55
89
91
91
58
13
78
9
46
35
35
46
35
67
51
31
27
68
39
64
65
69
66
64
65
66
67
39
73
32
47
62
60*
60*
30
30
88
13
74
EXPLODED DRAWINGÑModel No. PFTL39191 R1299A
Part No. 161941 R1299A Printed in USA © 1999 ICON Health & Fitness, Inc.
ORDERING REPLACEMENT PARTS
To order replacement parts, call our Customer Service Department toll-free at 1-800-999-3756, Monday through
Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). When ordering parts, please be prepared to give
the following information:
¥ The MODEL NUMBER OF THE PRODUCT (PFTL39191).
¥ The NAME OF THE PRODUCT (PROFORM¨385C treadmill).
¥ The SERIAL NUMBER OF THE PRODUCT (see the front cover of this manual).
¥ The KEY NUMBER AND DESCRIPTION OF THE PART(S) (see the EXPLODED DRAWING and PART LIST
attached to the center of this manual).
If possible, place the treadmill near your telephone for easy reference when calling.
LIMITED WARRANTY
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and
material, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product at one of its authorized service centers. All
products for which warranty claim is made must be received by ICON at one of its authorized service
centers with all freight and other transportation charges prepaid, accompanied by sufficient proof of purchase. All returns must be pre-authorized by ICON. This warranty does not extend to any product or
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 to products used as store display models. 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 or damages with respect to any economic loss, loss
of property, loss of revenues or profits, loss of enjoyment or use, costs of removal, 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 is limited in its 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 which vary from state to state.
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813
PROFORM is a registered trademark of ICON Health & Fitness, Inc.
Loading...