Pro-Form 790 User Manual

Page 1

USER'S MANUAL

CAUTION

Read all precautions and instruc- tions in this manual before using this equipment. Keep this manual for future reference.

aaa

QUESTIONS?

As a manufacturer, we are com- mitted to providing complete customer satisfaction. If you have questions, or if there are missing or damaged parts, we will guarantee complete satisfac- tion 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

Model No. PFEVEX10890 Serial No.

Write the serial number in the space above for future reference.

Class HC Fitness Product

Serial

Number

Decal

Visit our website at

www.proform.com

new products, prizes,

fitness tips, and much more!

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Page 2

TABLE OF CONTENTS

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

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

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

HOW TO USE THE EXERCISE CYCLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

MAINTENANCE AND TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

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

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

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

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

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Page 3

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of serious injury, read the following important precautions before using the PROFORM®790 exercise cycle.

1. Read all instructions in this manual before using the exercise cycle. Use the exercise cycle only as described.

2. It is the responsibility of the owner to ensure that all users of the exercise cycle are ade- quately informed of all precautions.

3. Use 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 from damage.

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

5. Keep children under the age of 12 and pets away from the exercise cycle at all times.

6. The exercise cycle should not be used by persons weighing more than 250 pounds (115 kg).

7. Wear appropriate clothing when exercising; do not wear loose clothing that could become caught on the exercise cycle. Always wear athletic shoes for foot protection.

8. The pulse monitor is not a medical device. Various factors, including the user's move- ment, may affect the accuracy of heart rate readings. The pulse monitor is intended only as an exercise aid in determining heart rate trends in general.

9. Always keep your back straight when using the exercise cycle. Do not arch your back.

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

11.The exercise cycle is intended for in-home use only. Do not use the exercise cycle in a commercial, rental or institutional setting.

12.The decal shown below has been placed on the exercise cycle. 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.

WARNING: Before beginning this or any exercise program, consult your physician. This is espe- cially 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 dam- age sustained by or through the use of this product.

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BEFORE YOU BEGIN

Thank you for selecting the innovative PROFORM

790 exercise cycle. Cycling is one of the most popular and effective exercises for improving cardiovascular fitness and toning the body. The PROFORM

790 blends advanced engineering with contemporary styling to let you enjoy the benefits of this exercise in the convenience and privacy of your home.

Please read this manual carefully before you use the PROFORM

790. If you have additional ques-

tions, please call our Customer Service Department at 0345-089009. To help us assist you, please mention the product model number and serial number when calling. The model number is PFEVEX10890. The ser- ial number can be found on a decal attached to the PROFORM

790 (see the front cover of this manual

for the location of the decal). Before reading further, please familiarise yourself with

the parts that are labelled in the drawing below.

Handlebars

Pulse Sensor

Water Bottle Holder (bottle not included)

Resistance Knob

FRONT

BACK

RIGHT SIDE

Seat Knob

Seat

Seat Post

Pedal

Console

Front Wheels

Side Shield

Adjustable Endcap

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Page 5

Place all parts of the exercise cycle in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed.

Assembly requires the included allen wrench and screw tool as well as a phillips screwdriver and two adjustable spanners .

Use the chart below for help identifying 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 second number refers to the quantity used for assembly. Note: Some parts may have been pre-attached for shipping purposes. If a part

is not found in the parts bag, check to see if it has been pre-attached.

ASSEMBLY

M10 x 22mm Button Screw (55)–5

M10 Nylon Locknut (44)–4

M8 Nylon Locknut (56)–3

M4 x 16mm Screw (7)–4

M8 Lock Washer (59)–3 M10 Lock Washer (61)–5

M10 x 75mm Carriage Bolt (54)–4

1. The Console (5) requires two 1,5V batteries (not

included). Alkaline batteries are recommended. Refer to the inset drawing. Locate and open the battery cover on the back of the Console. Press two batter- ies into the battery compartment. Make sure that

the negative ends of the batteries (marked “–”) are touching the springs in the battery compart- ment. Close the battery cover.

Insert the console wire through the Handlebar Post (19). Attach the Console (5) to the Handlebar Post with four M4 x 16mm Screws (7).

Batteries

Battery

Cover

Console

Wire

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5. Make sure that there are Round Endcaps (15) on

the ends of the Rear Stabiliser (16). Hold the Rear Stabiliser (16) against the saddle on

the rear of the Frame (13), with the square holes facing away from the saddle. Attach the Rear Stabiliser with two M10 x 75mm Carriage Bolts (54) and two M10 Nylon Locknuts (44).

4. Make sure that there are Adjustable Endcaps (25)

on the ends of the Front Stabiliser (27). Hold the Front Stabiliser (27) against the saddle on

the front of the Frame (13). Make sure that the

Front Stabiliser is turned so the Wheels (26) are not touching the floor. The Wheels should touch

the floor only when the exercise bike is tipped for moving. Attach the Front Stabiliser with two M10 x 75mm Carriage Bolts (54) and two M10 Nylon Locknuts (44).

Square

Holes

3. Attach the Handlebar (18) to the Handlebar Post

(19) with two M10 x 22mm Button Screws (55) and two M10 Lock Washers (61).

2. Refer to drawing 2a. Locate the sheath and make

sure that it remains on the Cable Connector (43). Insert the tip of the Upper Resistance Cable (6) into the opening in the Cable Connector as shown in the inset drawing. Pull up on the Upper Resistance Cable and insert it into the top of the Cable Connector. Center the sheath on the Cable Connector.

Connect the console wire to the Reed Switch Wire (4). Slide the Handlebar Post (19) into the Frame (13), making sure not to pinch any of the wires or cables. Attach the Handlebar Post with three M10 x 22mm Button Screws (55) and three M10 Lock Washers (61).

Console

Wire

Tip

Insert

Here

Sheath

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Page 7

8. Make sure that all parts are tightened before you use the exercise cycle. Note: There may be some

hardware left over after assembly is completed. To protect the floor from damage, place a mat beneath

the exercise cycle.

7. Identify the Left Pedal (20); there is an “L” on the

Left Pedal for identification. Using an adjustable wrench, tighten the Left Pedal counterclockwise into the left side of the Crank (70).

Tighten the Right Pedal (not shown) clockwise into the right side of the Crank (not shown).

6. Turn the Seat Knob (3) counterclockwise several

turns to loosen it. Next, pull back the Seat Knob and insert the Seat Post (9) into the Frame (13). Slide the Seat Post to the desired height and release the Seat Knob. Move the Seat Post up or down slightly until it locks into place. Press the Seat Collar (10) into the Frame (13). Turn the Seat Knob clockwise to tighten it.

Next, attach the Seat (8) to the Seat Post (9) with the three M8 Nylon Locknuts (56) and M8 Lock Washers (59). Note: The M8 Nylon Locknuts and M8 Lock Washers may be pre-attached to the bot- tom of the Seat.

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Page 8

HOW TO ADJUST THE SEAT

For effective exer- cise, the Seat (8) should be at the proper height; as you pedal, there should be a slight bend in your knees when the pedals are at the lowest position. To adjust the Seat, first turn the Seat Knob (3) counterclockwise several turns to loosen it. Next, pull back the Seat Knob, slide the Seat Post (9) to the desired height, and release the Seat Knob. Move the Seat Post up or down slightly until it locks into place. Turn the Seat Knob clockwise to tighten it.

HOW TO ADJUST THE PEDALLING RESISTANCE

To vary the intensi- ty of your exercise, the resistance of the pedals can be changed with the Resistance Knob (53). To increase the resistance, turn the Resistance Knob clockwise; to decrease the resis- tance, turn the Resistance Knob counterclockwise.

HOW TO ADJUST THE PEDAL STRAPS

To adjust each Pedal Strap (45,

50), pull the Pedal Strap off the tab on the pedal. Align the desired hole in the Pedal Strap with the tab and press the Pedal Strap back onto the tab.

HOW TO APPLY AN INFORMATION DECAL TO THE CONSOLE

All of the informa- tion on the con- sole is printed in English. The included decal sheet contains the same infor- mation in five other languages. If English is not your native lan- guage, locate the decal on the decal sheet that is printed in your native language.

Next, peel the information decal off the decal sheet. Apply the decal to the console in the location shown.

BATTERY INSTALLATION

Before the console can be operated, two 1,5V batteries must be installed. If you have not installed batteries, see assembly step 1 on page 5. Note: It will be necessary to remove the console in order to install batteries.

HOW TO USE THE EXERCISE CYCLE

Tab

Decal

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Page 9

DIAGRAM OF THE CONSOLE

The console offers six modes that provide instant exercise feedback. Each mode is displayed for five seconds in a repeating cycle. The modes are described below.

Pulse—This mode displays your heart rate when the pulse sensor is used.

Calorie—This mode displays the approximate number of calories you have burned.

Fat Calorie—This mode displays the approxi- mate number of fat calories you have burned. (See BURNING FAT on page 11.)

Speed—This mode displays your pedaling speed, in kilometers per hour.

Time—This mode displays the length of time you have exercised.

Distance—This mode displays the total number of kilometers you have pedaled during your workout.

HOW TO OPERATE THE CONSOLE

1. To turn on the

power, press the on/reset button or simply begin pedaling. When the power is turned on, the entire display will appear for two seconds. The console will then be ready for operation.

2. When the power is turned on, the console will begin displaying all modes in a repeating cycle (except for the pulse mode). Flashing arrows will show which mode is currently displayed.

3. To measure your pulse, stop ped- aling and place your thumb on the pulse sensor as shown. The pulse sensor is pressure-activat- ed—fully press down the pulse sensor. Do not

press too hard, or the circulation in your thumb will be restricted, and your pulse will not be detected. Next, slightly raise your thumb until the

heart-shaped indicator in the display flashes steadily. Hold your thumb at this level. After 5 to 10 seconds, three dashes will appear in the display and your pulse will then 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 dis- played, 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 pres- sure to the pulse sensor. Try the sensor several times until you become familiar with it.

4. To reset the dis- play, press the on/reset button.

5. To turn off the power, simply wait for about six minutes. Note: The console has an “auto-off” feature. If the pedals are not moved and the con- sole buttons are not pressed for six minutes, the power will turn off automatically in order to con- serve the batteries.

Arrow

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

The exercise cycle can be cleaned with a soft, damp cloth. Avoid spilling liquid on the console or the pulse monitor. Keep the console out of direct sunlight or the display may be damaged. Remove the battery when storing the exercise cycle.

BATTERY REPLACEMENT

If the console does not function properly, the batteries should be replaced (see assembly step 1 on page 5). Note: It will be necessary to remove the console to replace the batteries.

HOW TO LEVEL THE EXERCISE CYCLE

If the exercise cycle does not sit flat on the floor, try turning one or both of the Adjustable Endcaps (25) at the front of the exercise cycle until the exercise cycle is level.

HOW TO ADJUST THE REED SWITCH

If the console does not display correct feedback, the reed switch should be adjusted. To adjust the reed switch, the Left Side Shield (24) and the Flywheel Cover (31) must be removed. Using an adjustable wrench, turn the Left Pedal (20) clockwise and remove it. Next, remove the indicated Screws (2, 32, 35, 49). Turn the Crank (70) to the position shown and slide off the Left Side Shield and the Flywheel Cover.

Next, locate the Reed Switch (4). Turn the crank until the Magnet (33) is aligned with the Reed Switch. Loosen but do not remove the indicated Screw (35). Slide the Reed Switch slightly closer to or away from the Magnet. Retighten the Screw. Turn the Crank for a moment. Repeat until the console displays correct feedback. When the Reed Switch is correctly adjust- ed, re-attach the left side shield, flywheel cover and left pedal.

MAINTENANCE AND TROUBLE-SHOOTING

Front View

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Page 11

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 recom- mended heart rates for fat burning, maximum fat burn- ing, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age at the top of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers below your age. The three numbers are your “training zone.” The lowest number is the recommended 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.

Burning Fat

To burn fat effectively, you must exercise at a rela- tively 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 lowest num- ber 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 num- ber in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exer- cise 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 highest number in your training zone.

WORKOUT GUIDELINES

Each workout should include three important parts: a warm-up, training zone exercise, and a cool-down.

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

Training zone exercise—After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 minutes. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.)

Cool-down—Finish each workout with 5 to 10 min- utes of stretching. This will increase your flexibility and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work- outs 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 make exer- cise a regular and enjoyable part of your everyday life.

CAUTION: Be sure to progress at your own pace and avoid overdoing it. Incorrect or excessive train- ing may result in injury to your health.

WARNING: Before beginning any exercise program, consult your physician. This is espe- cially important for persons over the age of 35 or persons with pre-existing health problems.

The pulse monitor is not a medical device. Various factors, including the user's move- ment, may affect the accuracy of heart rate readings. The pulse monitor is intended only as an exercise aid in determining heart rate trends in general.

b.p.m.

AGE

AEROBIC MAX. FAT FAT BURN

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Page 12

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the drawings below. Move slowly as you stretch—never bounce.

1. Toe Touch Stretch

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

2. Hamstring Stretch

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

3. Calf/Achilles Stretch

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

4. Quadriceps Stretch

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

5. Inner Thigh Stretch

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

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Page 13

NOTES

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Page 14

PART LIST—Model No. PFEVEX10890 R0201A

1 1 49” Drive Belt 2 3 M4 x 38mm Screw 3 1 Seat Knob w/Pin 4 1 Reed Switch w/Wire 5 1 Console 6 1 Upper Resistance Cable 7 4 M4 x 16mm Screw 8 1 Seat

9 1 Seat Post 10 1 Seat Collar 11 1 Seat Tube Spacer 12 1 Spring 13 1 Frame 14 1 Flywheel 15 2 Round Endcap 16 1 Rear Stabiliser 17 2 Foam Grip 18 1 Handlebar 19 1 Handlebar Post 20 1 Left Pedal w/Strap 21 1 Right Pedal w/Strap 22 1 Crank Assembly 23 1 Right Side Shield 24 1 Left Side Shield 25 2 Adjustable Endcap 26 2 Wheel 27 1 Front Stabiliser 28 1 M10 x 50mm Button Head Bolt 29 1 Idler Wheel Bracket 30 1 Flywheel Axle 31 1 Flywheel Cover 32 1 M4 x 25mm Screw 33 1 Magnet 34 1 Idler Spring 35 11 M4 x 16mm Washer Head Screw 36 2 6000 Bearing 37 1 Cable Clamp 38 1 Idler Arm 39 2 M6 Nut

40 1 “C” Magnet 41 2 M10 x 45mm Button Head Bolt 42 1 Idler Pulley 43 1 Cable Connector 44 8 M10 Nylon Locknut 45 1 Right Pedal Strap 46 2 M10 Washer 47 2 Handlebar Endcap 48 1 Reed Switch Clip 49 2 M6 x 16mm Self-tapping Screw 50 1 Left Pedal Strap 51 1 Resistance Hook 52 1 Clamp Nut 53 1 Resistance Knob 54 4 M10 x 75mm Carriage Bolt 55 5 M10 x 22mm Button Screw 56 4 M8 Nylon Locknut 57 1 M8 x 43mm Hex Head Bolt 58 1 M6 x 64mm Hex Head Bolt 59 3 M8 Lock Washer 60 4 #8 Flat Washer 61 5 M10 Lock Washer 62 1 Clamp Bolt 63 1 Cable Cover 64 1 Cover Screw 65 2 M8 Axle Nut 66 1 Idler Bolt 67 1 Idler Nut 68 1 M10 Washer 69 1 M10 Nylon Locknut 70 1 Crank 71 2 Adjustment Bracket 72 2 Eye Bolt 73 2 1/4” Nylon Locknut 74 1 Lower Resistance Cable 75 1 Spacer

# 1 User’s Manual # 1 Caution Decal Sheet # 1 Warning Decal Sheet

KeyNo. Qty. Description KeyNo. Qty. Description

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.

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Page 15

70 66

EXPLODED DRAWING—Model No. PFEVEX10890 R0201A

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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 (PFEVEX10890)

• The NAME of the product (PROFORM

790 exercise cycle)

• 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 the EXPLODED DRAWING on pages 14 and 15).

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