ProForm 485 E Elliptical User Manual

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CAUTION

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

Model No. PFEMEL87078 Serial No.

Serial Number Decal

Patent Pending

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 our Customer Service Department.

Please CALL: 0345-089009

Or WRITE: ICON Fitness Lifestyle Ltd. Greenwich House 223 North Street Sheepscar West Yorkshire Leeds LS7 2AA

USER’S MANUAL

The serial number is found in the location shown below. Write the serial number in the space above.

Visit our website at

www.proform.com

new products, prizes,

fitness tips, and much more!

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TABLE OF CONTENTS

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

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

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

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

HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

MAINTENANCE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

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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.

The decal shown at the right has been placed on the elliptical exerciser. If the decal is missing, or if it is not legible, please call our Customer Service Department at

0345-089009

to order a free replacement decal. Apply the decal in the location shown.

1. Read all instructions in this manual before using the elliptical exerciser.

2. Use the elliptical exerciser only as described in this manual.

3. It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions.

4. Place the elliptical exerciser on a level surface, with a mat beneath it to protect the floor or carpet. Keep the elliptical exerciser indoors, away from moisture and dust.

5. Inspect and tighten all parts regularly. Replace any worn parts immediately.

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

7. The elliptical exerciser should not be used by persons weighing more than 115 kg.

8. Wear appropriate clothing when using the elliptical exerciser. Always wear athletic shoes for foot protection.

9. When mounting and dismounting the elliptical exerciser, always hold the handlebars or the T-handle and step onto and off the pedal that is in the lowest position.

10. Each time you stop exercising on the elliptical exerciser, allow the pedals to come to a complete stop before dismounting.

11. Always keep your back straight when using the elliptical exerciser. Do not arch your back.

12. If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling down.

13. The elliptical exerciser is intended for inhome use only. Do not use the elliptical exerciser in a commercial, rental, or institutional setting.

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of serious injury, read the following important precautions before using the PROFORM®485E.

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BEFORE YOU BEGIN

Congratulations for selecting the PROFORM®485E low-impact elliptical exerciser. The PROFORM®485E is an incredibly smooth exerciser that moves your feet in a natural elliptical path, minimising the impact on your knees and ankles. And the unique PROFORM

485E features adjustable resistance, upper-body and stationary handlebars, and a multi-mode exercise monitor to help you get the most from your exercise. Welcome to a whole new world of natural, ellipticalmotion exercise from PROFORM.

For your benefit, read this manual carefully before you use the PROFORM

485E. If you have questions

after reading the manual, call our Customer Service Department at

0345-089009.

To help us assist you, please note the product model number and serial number before calling. The model number is PFEMEL87078. The serial number can be found on a decal attached to the elliptical exerciser (see the front cover of this manual for the location of the decal).

Before reading further, please look at the drawing below and familiarise yourself with the parts that are labelled.

Console

Resistance Knob

FRONT

BACK

LEFT SIDE

Pedal Arm

Pedal Disk

Side Shield

Pedal

Book Holder

Upright

Water Bottle Holder

(bottle not included)

T-Handle

Handlebar

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PART IDENTIFICATION CHART

Use the chart below to identify the small parts used in assembly. The number in parenthesis below each part refers to the key number of the part, from the PART LIST on page 14. The number after the dash indicates

the quantity needed for assembly. Note: Some parts

may have been pre-attached for shipping. If a part is not in the parts bag, check to see if it has been pre-attached.

* Extra parts may be included.

M6 x 16mm Button Head Bolt (54)—2

M6 Black Nylon Locknut (55)—2

M4 x 16mm Round

Head Screw (38)—4

M4 x 19mm Round

Head Screw (16)—6

M10 Nylon Locknut (29)—4

Weld Spacer (49)—2

Pedal Arm Bushing (42)—4

Handlebar Spacer (39)—2

3/4” Axle Cap (43)—4*

Rear Pedal Arm Bushing (11)—4

Pedal Arm Spacer (41)—2*

5/8” Axle Cap (57)—2*

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1. While another person holds the Upright (3) near the Frame (1) as shown, gently pull the Resistance Cable (26) and the Sensor Wire (25) out of the top of the Upright until there is no slack between the Upright and the Frame.

Slide the Upright (3) onto the welded bolts on the Frame (1). Be careful to avoid pinching the

Resistance Cable (26) and the Sensor Wire (25).

Tighten an M10 Nylon Locknut (29) onto each welded bolt.

2. While another person holds the Console (6) near the Upright (3), connect the console wire to the Sensor Wire (25).

Feed the slack Sensor Wire (25) back down into the Upright (3). Attach the Console (6) to the Upright (3) with four M4 x 16mm Round Head Screws (38). Be

careful to avoid pinching the Sensor Wire.

Press the Resistance Control Knob (50) onto the Resistance Control (26).

ASSEMBLY

Assembly requires two people. 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.

Assembly requires a phillips screwdriver , two adjustable spanners , and a rubber mallet .

Welded

Bolts

Console

Wire

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3. Find the Left Pedal (31), which has a ridge on the right side. Attach the Left Pedal to one of the Pedal Arms (12) with three M4 x 19mm Round Head Screws (16) as shown.

Repeat this step to attach the Right Pedal to the other Pedal Arm (not shown).

4. Identify the Left Handlebar (8) (there is an “L” stick-

er on the Left Handlebar). Apply lubricant to the axle on the lower end of the Left Handlebar.

Make sure that there are two Pedal Arm Bushings (42) in each Pedal Arm (12).

Slide a Handlebar Spacer (39) and the Pedal Arm (12) with the Left Pedal (31) onto the Left Handlebar (8) as shown. (Note: These parts fit tightly; it may be helpful to use the rubber mallet.) Next, refer to the PART IDENTIFICATION CHART on page 5 and identify the 3/4” Axle Caps (43). Tap a 3/4” Axle Cap onto the Left Handlebar.

Repeat this step to attach the other Pedal Arm (12) to the Right Handlebar (62).

5. Slide a Weld Spacer (49) onto the left axle on the Upright (3). Make sure that the open side of the Weld Spacer is facing the Upright.

Apply lubricant to the axle on the left Crank

Arm

(59). Slide a Pedal

Arm Spacer (41) onto the left

Crank

Arm.

Make sure that there are two Rear Pedal Arm Bushings (11) in the Pedal Arm (12) attached to the Left Handlebar (8).

With the help of another person, slide the Left Handlebar (8) onto the left axle on the Upright (3) while sliding the left Pedal Arm (12) onto the left Crank Arm (59). (Note: These parts fit tightly; it may be helpful to use the rubber mallet. In addition, it may be helpful to rotate the left Crank Arm (59) to a different position.)

Tap a 5/8” Axle Cap (57) onto the left axle on the Upright (3).

Tap a 3/4” Axle Cap (43) onto the left Crank Arm (59).

Repeat this step to attach the Right Handlebar and the right Pedal Arm (not shown).

Lubricant

Ridge

Lubricant

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7. The Console (6) requires two 1,5V batteries (not included). Alkaline batteries are recommended.

To install batteries, first locate the battery clip under the Console (6). Insert two batteries into the battery clip as shown. Make sure that the batteries are

turned so the negative ends of the batteries (marked “–”) are touching the springs in the battery clip.

8. Make sure that all parts are properly tightened before you use the elliptical exerciser. Note: There may be some hardware left over after assembly is complete. Place a mat under the elliptical exerciser to protect the floor or carpet from damage.

Batteries

Battery

Clip

6. Attach the T-Handle (10) to the Upright (3) with two M6 x 16mm Button Head Bolts (54) and two M6 Black Nylon Locknuts (55).

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HOW TO USE THE ELLIPTICAL EXERCISER

HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER

To mount the elliptical exerciser, firmly hold the handlebars or the T-handle and carefully step onto the pedal that is in the lowest position. Next, step onto the other pedal. Push the pedals until they begin to move with a continuous motion. Note: The pedal disks can

turn in either direction; it is recommended that you turn the pedal disks in the direction shown below; however, to give variety to your exercise, you may choose to turn the pedal disks in the opposite direction.

To dismount the elliptical exerciser, allow the pedals to come to a complete stop. CAUTION: The elliptical

exerciser does not have a freewheel; 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.

HOW TO ADJUST THE RESISTANCE OF THE PEDALS

As you exercise, you can adjust the resistance of the pedals with the resistance knob on the console. To increase the resistance, turn the knob clockwise; to decrease the resistance, turn the knob counterclockwise.

Pedal

Pedal Disk

Resistance Knob

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DESCRIPTION OF THE CONSOLE

The console is designed to help you get the most from your workouts. As you exercise, you can watch your progress around the LED track, while the display provides continuous exercise feedback. The six modes of the display are described below.

SPEED—This mode displays your current exercise speed, in miles per hour.

TIME—This mode displays the length of time you have exercised. Note: If you stop exercising, the time mode will pause until you resume.

DIST.—This mode displays the total distance you have completed, in miles.

LAPS—This mode displays the number of 1/4-mile laps you have completed around the LED track.

CAL.—This mode displays the approximate number of Calories you have burned.

SCAN—This mode displays the speed, time, distance, laps, and calorie modes, for 5 seconds each, in a repeating cycle.

BATTERY INSTALLATION

Before the console can be operated, two 1,5V batteries must be installed. If you have not installed batteries, see assembly step 7 on page 8.

HOW TO OPERATE THE CONSOLE

If there is a thin sheet of clear plastic on the face of the console, remove it.

1. To turn on the power, press the “on/reset” button or simply begin exercising. When the power is turned on, one LED indicator will light in the LED track, and the entire display will appear for two seconds. The console will then be ready for operation.

2. Select one of the six modes:

Scan mode— When the power is turned on, the scan mode will automatically be selected. One mode indicator will show that the scan mode is selected, and a flashing mode indicator will show which mode is currently displayed. Note: If a different mode is selected, you can select the scan mode again by repeatedly pressing the mode button.

Speed, Time, Distance, Laps, or Calorie mode—To select one of these modes for continuous display, press the mode button repeatedly. The mode indicators will show which mode is selected. (Make sure that the scan mode is not selected.)

3. The LED track represents a distance of 1/4 mile. As you exercise, the indicators around the track will light one at a time until you have completed 1/4 mile. A new lap will then begin.

4. To reset the display, press the “on/reset” button.

5. To turn off the power, simply wait for about four minutes. Note: The console has an “auto-off”

feature. If the pedals are not moved and the console buttons are not pressed for four minutes, the power will turn off automatically in order to conserve the batteries.

Mode Indicators

LED Track

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MAINTENANCE

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

The elliptical exerciser can be wiped clean with a soft cloth and mild detergent. Do not use abrasives or solvents. To prevent damage to the console, keep liquids away from the console. Use only a sealable water bottle in the console.

CONSOLE TROUBLE-SHOOTING

If the console does not function properly, the batteries should be replaced. To replace the batteries, refer to assembly step 7 on page 8.

STORAGE

When storing the elliptical exerciser, remove the batteries from the console. Keep the elliptical exerciser in a clean, dry location, away from moisture and dust.

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CONDITIONING GUIDELINES

The following guidelines will help you to plan your exercise program. Remember that 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, 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, maximum fat burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age at 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 “training zone.” The smallest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the largest number is the heart rate for aerobic exercise.

Burning Fat

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 ener- gy. 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 smallest number in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise.

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 intensity of your exercise until your heart rate is near the largest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-second count is used because your heart rate will drop rapidly when you stop exercising.)

WORKOUT GUIDELINES

Each workout should include the following three important parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. (See page 13.) A proper warmup increases your body temperature, heart rate, and circulation in preparation for exercise.

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.

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SUGGESTED STRETCHES

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

1. Toe Touch Stretch

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

2. Hamstring Stretch

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

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot 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.

Training zone exercise, consisting of 20 to 30 minutes of exercising 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.)

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may plan up to five workouts each week, if desired.

Caution: Be sure to progress at your own pace and avoid overdoing it. Incorrect or excessive training may result in injury to your health.

Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.

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PART LIST—Model No. PFEMEL87078 R1199A

Note: “#” indicates a non-illustrated part. “*” indicates that an extra part may be included. Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts.

Key

No. Qty. Description

1 1 Frame 2 2 T-Handle Endcap 3 1 Upright 4 1 Right Side Shield 5 1 Left Side Shield 6 1 Console 7 2 Foam Handlebar Grip 8 1 Left Handlebar

9 2 M8 Lock Washer 10 1 T-Handle 11 4 Rear Pedal Arm Bushing 12 2 Pedal Arm 13 14 M5 x 16mm Screw 14 1 Resistance Strap 15 1 Strap Buckle 16 6 M4 x 19mm Round Head Screw 17 2 1/4” Nylon Locknut 18 2 Adjustment Bracket 19 2 M6 Eyebolt 20 2 M10 Nylon Jam Nut 21 1 Flywheel Axle 22 2 Flywheel Bearing 23 1 Flywheel 24 1 Magnet 25 1 Sensor Wire/Reed Switch 26 1 Resistance Control/Cable 27 4 Stabiliser Endcap 28 1 Tension Spring 29 4 M10 Nylon Locknut 30 1 Belt 31 1 Left Pedal 32 1 Pulley w/Shaft 33 2 Crank Arm Extension

Key

No. Qty. Description

34 1 M4 x 16mm Screw 35 2 5/16” Zinc Bolt 36 2 Pulley Bearing 37 2 Pedal Disk 38 10 M4 x 16mm Round Head Screw 39 2 Handlebar Spacer 40 1 Side Shield Bracket 41 2* Pedal Arm Spacer 42 4 Pedal Arm Bushing 43 4* 3/4” Axle Cap 44 1 M4 x 16mm Flat Head Screw 45 1 Right Pedal 46 4 #8 Flat Washer 47 1 Clamp Nut 48 1 Clamp Bolt 49 2 Weld Spacer 50 1 Resistance Control Knob 51 4 M5 x 25mm Screw 52 1 Return Spring 53 2 M10 Washer 54 2 M6 x 16mm Button Head Bolt 55 2 M6 Black Nylon Locknut 56 4* Pivot Bushing 57 2* 5/8” Axle Cap 58 1 M4 x 64mm Screw 59 2 Crank Arm 60 1 3/4” Plastic Spacer 61 2 5/16” Zinc Washer 62 1 Right Handlebar

# 1 User’s Manual # 2 Side Shield Decal # 1 Warning Decal # 1 Hardware Kit

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EXPLODED DRAWING—Model No. PFEMEL87078 R1199A

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PROFORM is a registered trademark of ICON Health & Fitness, Inc.

HOW TO ORDER REPLACEMENT PARTS

If you encounter any difficulties with this product, or if you need to order replacement parts, write or call the ICON Fitness Lifestyle Ltd. office at:

ICON Fitness Lifestyle Ltd. Greenwich House 223 North Street Sheepscar West Yorkshire Leeds LS7 2AA

Tel: Country Code: 0345-089009 Fax: 0113-2411120

Please provide the following information when calling or writing:

• The MODEL NUMBER of the product (PFEMEL87078)

• The NAME of the product (PROFORM

485E)

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

• The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST AND EXPLODED DRAWING on pages 14 and 15 of this manual).