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Model No. PFEVEX3916.1
www.iconeurope.com
Visit our website at
Serial No.
Write the serial number in the
space above for future reference.
Serial Number
Decal (under frame)
QUESTIONS?
As a manufacturer, we are committed to providing complete customer
satisfaction. If you have questions,
or if there are missing parts, please
contact us at the numbers or
addresses listed below:
USER'S MANUAL
Call: 08457 089 009
Outside UK: 0 (44) 113 3877133
Fax: 0 (44) 113 3877125
E-mail: csuk@iconeurope.com
rite:
W
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road, Beeston
Leeds, LS11 8JG
UK
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
Page 2
TABLE OF CONTENTS
ARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
W
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
OW TO OPERATE THE EXERCISE CYCLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
H
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
WARNING DECAL PLACEMENT
The decal shown here has been
applied in the location shown. If a
decal is missing or illegible, call the
telephone number on the front cover
of this manual and request a free
replacement decal. Apply the decal
in the location shown.
decal may not be shown at actual size.
Note: The
PROFORM is a registered trademark of ICON IP
, Inc.
2
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IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your exercise cycle before using your exercise
ycle. ICON assumes no responsibility for personal injury or property damage sustained by or
c
through the use of this product.
1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
2. Read all instructions in this manual and all
warnings on the exercise cycle before using
the exercise cycle.
3. Us e the exercise cycle only as described in
this manual.
4. It is the responsibility of the owner to ensure
that all users of the exercise cycle are adequately informed of all precautions.
5. The exercise cycle is intended for home use
only. Do not use the exercise cycle in
a commercial, rental, or institutional setting.
6. Keep the exercise cycle indoors, away from
moisture and dust. Place the exercise cycle
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the exercise cycle to mount, dismount, and use it.
7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
8. Keep children under the age of 12 and pets
away from the exercise cycle at all times.
9. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the exercise cycle. Always wear
athletic shoes for foot protection.
10. The exercise cycle should not be used by
persons weighing more than 113kg (250 lbs).
11. The pulse sensor is not a medical device.
Various factors, including the user's movement, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
12. Always keep your back straight while using
the exercise cycle; do not arch your back.
13. If you feel pain or dizziness while exercising,
stop immediately and cool down.
3
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BEFORE YOU BEGIN
Congratulations for selecting the new PROFORM®755
EKG exercise cycle. Cycling is one of the most effective exercises for increasing cardiovascular fitness,
uilding endurance, and toning the entire body. The
b
55 EKG exercise cycle offers an impressive array of
7
features designed to let you enjoy this healthful exercise in the comfort and convenience of your home.
For your benefit, read this manual carefully before
you use the exercise cycle.
Handgrip Pulse Sensor
Adjustment Handle
If you have questions
after reading this manual, please see the front cover
of this manual. To help us assist you, note the product
model number and serial number before contacting
s. The model number and the location of the serial
u
umber decal are shown on the front cover of this
n
manual.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Console
Handlebar
Water Bottle Holder*
Seat
Seat Knob
Seat Post
Seat Post Knob
Side Shield
Leveling Foot
Wheel
Pedal with Strap
*No water bottle is included
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M10 x 85mm Button
Screw (23)–4
M10 x 50mm Button
Screw (48)–3
M6 x 10mm
Screw (46)–2
M4 x 19mm
Screw (47)–2
M10 Split
Washer (55)–3
M4 x 16mm
Screw (54)–4
ASSEMBLY
lace all parts of the exercise cycle in a cleared area and remove the packing materials. Do not dispose of the
P
packing materials until assembly is completed.
In addition to the included hex keys, assembly requires a Phillips screwdriver .
s you assemble the exercise cycle, use the drawings below to identify small parts. The number in parentheses
A
below each drawing is the key number of the part, from the PART LIST near the end of the manual. The number
following the parentheses is the quantity used in assembly. Note: Some small parts may have been pre-
assembled for shipping. If a part is not in the parts bag, check to see if it has been preassembled.
1. While another person lifts the front of the Frame (1),
attach the Front Stabilizer (2) to the Frame with two
M10 x 85mm Button Screws (23).
1
1
2
23
5
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2. While another person lifts the rear of the Frame (1),
attach the Rear Stabilizer (3) to the Frame with two
10 x 85mm Button Screws (23).
M
2
3
1
23
3. While another person holds the Handlebar Post (6)
near the Frame (1), connect the Upper Wire
Harness (51) to the Lower Wire Harness (50). Next,
pull the excess Upper Wire Harness out of the top of
the Handlebar Post, and slide the Handlebar Post
onto the Frame. Be careful not to pinch the Wire
Harnesses.
Attach the Handlebar Post (6) to the Frame (1) with
three M10 x 50mm Button Screws (48) and three
M10 Split Washers (55); tighten the two Button
Screws in the front of the Handlebar Post first,
and then tighten the third Button Screw.
4. Attach the Water Bottle Holder (18) to the
Handlebar Post (6) with two M4 x 19mm
Screws (47).
3
48
Avoid pinching
the wire har-
nesses during
this step
4
6
55
55
6
55
48
51
50
1
18
47
6
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5. The Console (9) requires four 1.5V “D” batteries;
alkaline batteries are recommended. Press the tabs
n the battery cover and remove the battery cover.
o
Next, insert four batteries into the Console; make
sure that the batteries are oriented as shown by
the diagrams inside the Console. Then, reattach
the battery cover.
5
Batteries
Battery
Cover
9
6. Attach the Handlebar (7) to the Handlebar Post (6)
with the Handlebar Clamp (22) and the Adjustment
Handle (10). Note: The Adjustment Handle works
like a spanner. Turn the Adjustment Handle clockwise, pull it away from the Handlebar, turn it counterclockwise, push it toward the Handlebar, and
then turn it clockwise again. Repeat until the
Handlebar is tight.
7. While another person holds the Console (9) near
the Handlebar (7), connect the console wire har
ness to the Upper Wire Harness (51). Insert the
excess wire downward into the Handlebar Post (6).
Attach the Console (9) to the Handlebar (7) with
four M4 x 16mm Screws (54).
pinch the wire harnesses.
Be careful not to
-
6
7
6
7
9
51
7
22
10
54
Console W
Harness
6
void pinching the
A
wire harnesses
during this step
ire
7
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8. Turn the Seat Post Knob (20) counterclockwise sev-
ral turns to loosen it. Next, pull the Seat Post Knob
e
outward, and insert the Seat Post (11) into the
rame (1). Slide the Seat Post upward or downward
F
to the desired position, and release the Seat Post
Knob. Move the Seat Post up or down slightly to
make sure that the Seat Post Knob is engaged
n one of the adjustment holes in the Seat Post.
i
hen, turn the Seat Post Knob clockwise to tighten it.
T
8
1
1
1
20
9. Attach an M6 x 10mm Screw (46) to the Seat
Post (11). Next, slide the Seat Carriage (19) onto the
Seat Post. Then, adjust the Seat Carriage to the
desired position and tighten the Seat Knob (31) into
the Seat Carriage.
See the inset drawing. Attach another M6 x 10mm
Screw (46) to the Seat Post (11).
10. Identify the Left Pedal (24), which is marked with a
“Left” sticker. Using an adjustable wrench, firmly
tighten the Left Pedal
Left Crank Arm (15). Tighten the Right Pedal (not
shown)
shown). Important: Tighten both Pedals as firmly
as possible.
one week, retighten the Pedals. For best perfor
mance, keep the Pedals tightened.
Press the tab on the side of the Left Pedal (24) and
adjust the pedal strap to the desired position.
Adjust the other pedal strap (not shown) in the
same way
clockwise
After using the exercise cycle for
.
counterclockwise
into the Right Crank Arm (not
into the
9
46
11
19
10
-
Strap
ab
T
15
24
31
46
11
11. Make sure that all parts are properly tightened before you use the exercise cycle. Note: Some hard-
ware may be left over after assembly is completed. Place a mat under the exercise cycle to protect the
floor or carpet.
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HOW TO OPERATE THE EXERCISE CYCLE
HOW TO LEVEL THE EXERCISE CYCLE
If the exercise cycle rocks slightly on your floor, turn
ne or both of the leveling feet under the rear stabiliz-
o
er until the rocking motion is eliminated.
HOW TO ADJUST THE HEIGHT OF THE SEAT
For effective exercise, the seat should be at the proper
height. As you pedal, there should be a slight bend in
your knees when the pedals are in the lowest position.
To adjust the seat,
first turn the seat
post knob counterclockwise several
turns to loosen it.
Next, pull the knob,
slide the seat post
upward or downward to the desired
position, and then
release the knob.
Move the seat post
up or down slightly
to make sure that
the knob is
engaged in one of
the adjustment
holes in the seat post. Then, turn the knob clock-
wise to tighten it.
Seat Post
Seat
Seat
Post
Knob
HOW TO ADJUST THE PEDAL STRAPS
To adjust the pedal
traps, press the
s
tabs on the sides
of the pedals and
adjust the pedal
straps to the
desired position.
HOW TO ADJUST THE HANDLEBAR
To adjust the handlebar, first turn the
indicated adjustment
handle counterclockwise to loosen it.
Note: The adjustment handle works
like a spanner. Turn
the handle counterclockwise, pull it
away from the handlebar, turn it clockwise, push it toward the handlebar, and then turn it
counterclockwise again. Repeat until the handlebar is
loose. Move the handlebar up or down to the desired
position and then retighten the handle.
Adjustment
Handle
Strap
Tab
HOW TO ADJUST THE LATERAL POSITION OF
THE SEAT
To adjust the lateral
position of the seat,
first loosen the seat
knob a few turns.
Then, move the seat
forward or backward
to the desired position, and firmly tight
en the seat knob.
-
Seat
Seat Knob
Seat Post
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CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
The advanced console offers a selection of features
designed to make your workouts more effective.
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 exercise, the console will display
continuous exercise feedback. You can even measure
your heart rate using the handgrip pulse sensor or the
optional chest pulse sensor. Note: For information
about the optional chest pulse sensor, see page 15.
The console also features eight smart programs that
automatically change the resistance of the pedals and
prompt you to vary your pedaling pace while guiding
you through effective workouts.
In addition, the console offers two heart rate programs
that automatically control the resistance of the pedals
and prompt you to maintain a constant pedaling pace
to keep your heart rate near target heart rate settings
during your workouts.
To use the manual mode of the console, follow the
steps beginning on page 11. To use a smart program,
see page 12. To use a heart rate program, see
page 13.
IMPORTANT: If the exercise cycle has been
exposed to cold temperatures, allow it to warm to
room temperature before turning on the power
you do not do this, the console displays or other
electrical components may become damaged.
. If
10
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HOW TO USE THE MANUAL MODE
4.
Follow your progress with the display.
ote: If there is a sheet of clear plastic on the face
N
of the console, remove the plastic.
1. Begin pedaling to turn on the console.
A moment after you begin pedaling, the display
will light.
2. Select the manual mode.
Each time you
turn on the console, the manual
mode will be
selected. If you
have selected a
program, reselect
the manual mode by pressing the Smart Programs
button or the Heart Rate Programs button repeatedly until the word MANUAL appears in the lower
left corner of the display.
3.
Change the resistance of the pedals as desired.
As you pedal,
change the resistance of the pedals by pressing
the increase and
decrease buttons
repeatedly. There
are ten resistance levels. Note: After you press the
buttons, it will take a moment for the pedals to
reach the selected resistance level.
he upper left corner of the displaywill show
T
the elapsed time. Note: When a program is select-
d, the display will show the time remaining in the
e
program instead of the elapsed time.
The lower left corner of the display will show
the distance you have pedaled in miles or kilometers.
The upper right corner of the display will show
the approximate number of calories you have
burned. The upper right corner of the display will
also show your heart rate when you use the handgrip pulse sensor or the optional chest pulse sensor.
The lower right corner of the display will show
your pedaling pace in miles or kilometers per hour.
The center of the display will show the resistance
setting of the pedals for a few seconds each time
the resistance setting changes.
11
ou can also view selected information at a larger
Y
size. Press the Display button repeatedly to view
time and distance information, time and calorie
information, or time and speed information. Press
the Display button again to view all information.
The console has three backlight options.
option keeps the backlight on while the console is
on. To conserve the batteries, the “Auto” option
keeps the backlight on only while you are pedal
ing. The “Off” option turns the backlight off. To
select a backlight option, first press and hold down
the Smart Programs button for several seconds.
Next, press the increase button to select the
desired backlight option. Then, press the Smart
Programs button to save your selection.
The “On”
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Page 12
The console can show speed and distance in either
miles or kilometers. The letters MPH or KM/H will
ppear in the display to show which unit of mea-
a
surement is selected. To change the unit of mea-
urement, first press and hold down the Smart
s
Programs button for several seconds. The word
ENGLISH or METRIC will appear in the display.
Next, press the decrease button to select the
desired unit of measurement. Then, press the
Smart Programs button to save your selection.
5.
Measure your heart rate if desired.
You can measure you heart rate using either the
handgrip pulse sensor or the optional chest pulse
sensor (see page 15 for information about the
optional chest pulse sensor). Note: If you hold the
handgrip pulse sensor and wear the chest pulse
sensor at the same time, the console will not display your heart rate accurately.
If there are
sheets of clear
plastic on the
metal contacts on
the handgrip
pulse sensor,
remove the plastic. To measure
your heart rate,
hold the handgrip
pulse sensor with
your palms resting against the metal contacts.
Avoid moving your hands or gripping the contacts too tightly.
When your pulse is detected, one, two, or three
dashes will appear, and then your heart rate will
be show n . For the most accurate heart rate reading, hold the contacts for at least 15 seconds. N
If you continue to hold the handgrip pulse sensor,
the display will show your heart rate for up to 30
seconds.
If the display does not show your heart rate, make
sure that your hands are positioned as described.
Be careful not to move your hands excessively or
to squeeze the metal contacts too tightly. For optimal performance, clean the metal contacts using a
soft cloth;
chemicals to clean the contacts.
never use alcohol, abrasives, or
Contacts
ote:
6.
When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for several seconds, a
one will sound and the console will pause. If the
t
pedals do not move for several minutes and the
buttons are not pressed, the console will turn off
and the display will be reset.
HOW TO USE A SMART PROGRAM
1. Begin pedaling to turn on the console.
A moment after you begin pedaling, the display will
light.
2. Select a smart program.
To select one of the
eight smart programs, press the
Smart Programs
button repeatedly
until Program 1, 2,
3, 4, 5, 6, 7, or 8
appears in the display. The program time and a profile of the resistance settings for the program will also a ppe ar in
the display.
3. Begin pedaling to start the program.
Each program is divided into 20 or 30 one-minute
segments. One resistance setting and one target
pace (speed) setting are programmed for each
segment. Note: The same resistance and/or target
pace setting may be programmed for two or more
consecutive segments.
During the program, the program profile will show
your progress (see the drawing above). The flashing segment of the profile represents the current
segment of the program. The height of the flashing
segment indicates the resistance setting for the
current segment. At the end of each segment of
the program, a series of tones will sound and the
next segment of the profile will begin to flash. If a
different resistance setting is programmed for the
next segment, the resistance setting will appear in
the display for a few seconds to alert you. The
resistance of the pedals will then change.
Profile
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As you exercise,
you will be
rompted to keep
p
your pedaling
ace near the tar-
p
get pace setting
for the current
segment. When
an upward arrow appears in the display, increase
your pace. When a downward arrow appears in
the display, decrease your pace. When no arrow
appears in the display, maintain your current pace.
HOW TO USE A HEART RATE PROGRAM
. Begin pedaling to turn on the console.
1
moment after you turn on the console, the dis-
A
play will light.
2. Select a heart rate program.
To select one of the two heart rate programs,
press the Heart Rate Programs button once or
twice until the desired program is selected.
Important: The target pace settings are intended only to provide motivation. Your actual pace
may be slower than the target pace settings.
Make sure to pedal at a pace that is comfortable for you.
If the resistance setting for the current segment is
too high or too low, you can manually override the
setting by pressing the decrease and increase but-
Important : When the current segment of
tons.
the program ends, the pedals will automatically
adjust to the resistance setting for the next segment.
The program will continue in this way until the last
segment ends. To stop the program at any time,
stop pedaling. Atone will sound and the time will
begin t o flash in the display. To restart the program,
simply resume pedaling.
4. Follow your progress with the display.
See step 4 on page 11.
5.
Measure your heart rate if desired.
See step 5 on page 12.
6.
When you are finished exercising, the console
will turn off automatically.
3.
Enter a target heart rate setting.
When you select a
heart rate program,
the maximum target heart rate setting will appear in
the center of the
display. Press the
increase and
decrease buttons to change the maximum heart
rate setting if desired. Note: If you change the
maximum target heart rate setting, the intensity
level of the entire program will change.
The program time and a profile of the target heart
rate settings for the program will then appear in
the display.
4. Hold the handgrip pulse sensor or wear the
optional chest pulse sensor.
To use a heart rate program, you must hold the
handgrip pulse sensor or wear the optional chest
pulse sensor (see page 15 for information about
the optional chest pulse sensor). Note: If you hold
the handgrip pulse sensor and wear the chest
pulse sensor at the same time, the console will not
display your heart rate accurately.
See step 6 on page 12.
13
If you use the handgrip pulse sensor
essary to hold the handgrip pulse sensor continuously during a heart rate program; however, you
should hold the handgrip pulse sensor frequently
for the program to operate properly.
you hold the handgrip pulse sensor, keep your
hands on the metal contacts for at least 30
seconds.
, it is not nec
Each time
-
Page 14
5. Begin pedaling to start the program.
ach heart rate program is divided into 20 or 30
E
one-minute segments. One target heart rate setting
s programmed for each segment. Note: The same
i
target heart rate setting may be programmed for
two or more consecutive segments.
The target heart rate setting for the first segment
will be shown in the flashing segment of the display. The height of the flashing segment indicates
the target heart rate setting for the current segment. At the end of each segment of the program,
a series of tones will sound and the next segment
of the profile will begin to flash. If a different target
heart rate setting is programmed for the next segment, the target heart rate will appear in the display for a few seconds to alert you.
If the resistance setting for the current segment is
too high or too low, you can manually override the
etting by pressing the decrease and increase but-
s
tons; however, if you change the resistance set-
ings, you might not maintain the target heart rate.
t
Also, when the console compares your heart rate
to the target heart rate setting, the resistance of
the pedals may automatically increase or decrease
to bring your heart rate closer to the target heart
rate setting.
The program will continue in this way until the last
segment ends. To stop the program at any time,
stop pedaling. Atone will sound and the time will
begin t o flash in the display. To restart the program,
simply resume pedaling.
6.
Follow your progress with the display.
As you pedal, the console will regularly compare
your heart rate to the target heart rate setting. If
your heart rate is too far below or above the target
heart rate, the resistance of the pedals will automatically increase or decrease to bring your heart
rate closer to the target heart rate.
You will also be
prompted to pedal
at a steady pace.
When an upward
arrow appears in
the display,
increase your
pace. When a downward arrow appears in the display, decrease your pace. When no arrow appears
in the display, maintain your current pace.
Important: Make sure to pedal at a pace that is
comfortable for you.
See step 4 on page 11.
7.
Measure your heart rate if desired.
See step 5 on page 12.
8.
When you are finished exercising, the console
will turn off automatically.
See step 6 on page 12.
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Page 15
THE OPTIONAL CHEST PULSE SENSOR
he optional chest pulse sensor provides hands-free
T
operation and continuously monitors your heart rate
uring your workouts. To purchase the optional
d
chest pulse sensor, call the telephone number on
the front cover of this manual.
MAINTENANCE AND TROUBLESHOOTING
Inspect and properly tighten all parts of the exercise
cycle regularly. The exercise cycle can be cleaned
with a soft, damp cloth. To prevent damage to the
console, keep liquids away from the console and keep
the console out of direct sunlight.
TIGHTENING THE PEDALS
For best performance, regularly tighten both pedals.
CONSOLE TROUBLESHOOTING
If the console display becomes dim, the batteries
should be replaced. See assembly step 5 on page 7
for replacement instructions. If the console does not
display your heart rate when you use the handgrip
pulse sensor, see step 5 on page 12.
HOW TO LEVEL THE EXERCISE CYCLE
If the exercise cycle
rocks slightly on your
floor, turn one or both
of the leveling feet
until the exercise
cycle is level.
Leveling
Feet
HOW TO ADJUST THE REED SWITCH
If the console does
not display correct
feedback, the reed
switch should be
adjusted. First, use a
small flat screwdriver
to carefully pry off the
left Side Shield
Cover (14). Next,
rotate the left Pedal
Guard (8) and pull it away from the Left Side Shield (4).
Next, locate
the Reed
Switch (57).
urn the Left
T
Crank Arm (15)
until the
Magnet (58) is
aligned with
the Reed
Switch.
Loosen, but do
not remove,
the indicated
M4 x 16mm
Screw (54).
Slide the Reed Switch slightly closer to or away from
the Magnet. Then, retighten the Screw.
Crank Arm for a moment. Repeat until the console
displays correct feedback. When the Reed Switch is
correctly adjusted, reattach the left Pedal Guard (8)
and the left Side Shield Cover (14).
57
54
4
58
T
8
14
15
urn the Left
15
Page 16
EXERCISE GUIDELINES
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.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determining heart rate trends in general.
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
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
the first few minutes of exercise does your body begin
o use stored
t
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.
carbohydrate calories
at calories
f
or energy. If your goal is to
f
for energy. Only after
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.
o find the proper intensity level, find your age at the
T
bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
WORKOUT GUIDELINES
Warming up—Start with 5 to 10 minutes of stretching
and light exercise. Awarm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath.
Cooling down—
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 exercis e a regular and enjoyable part of your
everyday life.
Finish with 5 to 10 minutes of
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SUGGESTED STRETCHES
he correct form for several basic stretches is shown at the right.
T
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, backs of
knees, and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back, and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward, and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat
3 times for each leg. To cause further stretching of the achilles
tendons, bend your back leg as well. Stretches: Calves, achilles
tendons, and ankles.
1
2
3
4
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.
5
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Page 18
PART LIST—Model No. PFEVEX3916.1 R0707A
ey No. Qty. Description Key No. Qty. Description
K
1 1 Frame
2 1 Front Stabilizer
3
4 1 Left Side Shield
5 1 Right Side Shield
6 1 Handlebar Post
7 1 Handlebar
8 2 Pedal Guard
9 1 Console
10 1 Adjustment Handle
11 1 Seat Post
12 1 Seat
13 1 Collar
14 2 Side Shield Cover
15 1 Left Crank Arm
16 1 Right Crank Arm
17 2 Wheel
18 1 Water Bottle Holder
19 1 Seat Carriage
20 1 Seat Post Knob
21 2 Crank Bearing
22 1 Handlebar Clamp
23 4 M10 x 85mm Button Screw
24 1 Left Pedal/Strap
25 1 Right Pedal/Strap
26 2 Crank Cover
27 1 Crank
28 1 Belt
29 2 Leveling Foot
30 2 Handlebar Endcap
1 Rear Stabilizer
31 1 Seat Knob
32 1 Crank Snap Ring
3 4 M6 Nylon Locknut
3
34 1 Pulley
35 2 Wheel Cover
36 1 M4 x 5mm Screw
37 4 M6 Washer
38 1 Crank Washer
39 1 Flywheel
40 4 M6 Split Washer
41 1 Resistance Motor
42 2 Stabilizer Endcap
43 2 M8 Nylon Jamnut
44 4 M8 Split Washer
45 2 5/16" x 1" Flange Screw
46 2 M6 x 10mm Screw
47 2 M4 x 19mm Screw
48 3 M10 x 50mm Button Screw
49 4 M8 Nylon Locknut
50 1 Lower Wire Harness
51 1 Upper Wire Harness
52 4 M6 x 16mm Screw
53 4 M6 Nylon Locknut
54 17 M4 x 16mm Screw
55 3 M10 Split Washer
56 1 Clamp
57 1 Reed Switch/Wire
58 1 Magnet
* 1 User’s Manual
* 2 Hex Key
Note: * indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.
18
Page 19
17
18
6
9
1
7
5
4
8
14
15
24
42
42
41
3
29
29
39
34
11
13
19
12
31
20
8
14
16
25
2
52
38
21
53
46
54
54
54
47
55
48
55
48
23
54
54
45
26
54
54
23
32
21
43
36
49
44
44
54
45
26
54
25
24
27
28
55
50
51
17
43
35
35
33
52
37
37
40
40
10
22
30
54
54
54
56
57
58
EXPLODED DRAWING—Model No. PFEVEX3916.1 R0707A
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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 the 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 part(s) (see the PARTS LIST and the EXPLODED DRAWING near the
end of this manual)
Part No. 256640 R0707A Printed in China © 2007 ICON IP, Inc.
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