Pro-Form 975R User Manual

USER'S MANUAL

CAUTION

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

Serial

Number

Decal

Model No. PFEVEX11500 Serial No.

PROFORM

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

Visit our website at

www.proform.com

new products, prizes,

fitness tips, and much more!

QUESTIONS?

As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if there are missing parts, we will guarantee complete satisfaction.

Please CALL:

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

0345-089009

HOW TO ORDER REPLACEMENT PARTS

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

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

Tel: Country Code:

Fax: 0113-2411120 When calling or writing, please provide the following information:

• The MODEL NUMBER of the product (PFEVEX11500)

• The NAME of the product (PROFORM

975R)

• 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 on page 14).

0345-089009

EXPLODED DRAWING—Model No. PFEVEX11500 R0900A

TABLE OF CONTENTS

IMPORTANTPRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

HOW TO USE THE PROFORM

975R . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

HOW TO USE THE PULSE MONITOR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

MAINTENANCE AND STORAGE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

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

PARTLIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

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

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

IMPORTANT PRECAUTIONS

WARNING:

To reduce the risk of serious injury, read the following important precau-

tions before using the PROFORM®975R.

1. Read all instructions in this manual before using the 975R.

2. It is the responsibility of the owner to ensure that all users of the 975R are adequately informed of all precautions. Use the 975R only as described in this manual.

3. Use the 975R indoors on a level surface. Keep the 975R away from moisture and dust. Place a mat under the 975R to protect the floor or carpet.

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 975R at all times.

6. The 975R should not be used by persons weighing more than 113 kg.

7. Wear appropriate clothing when exercising; do not wear loose clothing that could become caught on the 975R. Always wear athletic shoes when using the 975R.

8. Always keep your back straight when using the 975R. Do not arch your back.

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

10. 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.

11. The 975R is intended for in-home use only. Do not use the 975R in a commercial, rental, or institutional setting.

12. The decal shown below has been placed on the 975R. If the decal is missing or illegible, please call our Customer Service Department at 0345-089009 to order a free replacement decal. Apply the decal in the location shown.

Note: The warning decal is

shown 80% of actual size

PART LIST—Model No. PFEVEX11500 R0900A

1 1 Frame 2 1 Upright 3 1 Seat Frame 4 1 Handlebar 5 2 Wheel Hub 6 1 Left Side Shield 7 1 Right Side Shield 8 1 Console

9 1 Resistance Knob 10 1 Resistance Cable/Control 11 4 M5 x 30mm Screw 12 4 M5 Nut 13 1 Reed Switch/Wire 14 4 M6 x 25mm Hex Screw 15 1 Backrest 16 1 Seat 17 2 Seat Handle 18 4 M6 x 34mm Button Bolt 19 4 Endcap 20 2 25mm x 75mm Endcap 21 6 Tree Fastener 22 19 #8 x 5/8” Screw 23 2 #8 x 3/8” Screw 24 4 M6 x 16mm Phillips Screw 25 3 M10 x 25mm Button Screw 26 3 M10 Split Washer 27 1 Left Pedal Strap 28 1 Right Pedal 29 1 Left Crank Arm 30 1 Right Crank Arm 31 1 Right Pedal Strap 32 1 Magnet 33 2 M4 x32mm Screw 34 7 M6 Flat Washer 35 2 Rubber Bumper 36 2 M8 Flanged Hex Nut 37 2 M6 Eyebolt 38 2 Adjustment Bracket 39 4 M6 Nut 40 2 M10 Washer 41 2 Wheel 42 1 Flywheel

43 1 10mm x 13mm Spacer 44 1 Flywheel Axle 45 1 Left Pedal 46 2 Wheel Spacer 47 2 M6 x 16mm Self-tapping Screw 48 2 Round Endcap 49 3 M6 x 35mm Phillips Screw 50 1 Cable Clamp 51 1 M6 x 56mm Bolt 52 2 M8 Split Washer 53 1 Clamp Assembly 54 2 Pulse Grip 55 2 Pulse Wire 56 1 Resistance Hook 57 1 Resistance Spring 58 1 Magnet Bracket 59 1 M8 x 65mm Hex Bolt 60 1 M8 Nylon Locknut 61 1 Drive Belt 62 4 M10 x 70mm Carriage Bolt 63 1 2” x 4” Endcap 64 1 Frame Bushing 65 1 Seat Frame Bushing 66 4 M6 Nylon Locknut 67 4 M6 Split Washer 68 1 Lock Knob 69 1 Seat Bracket 70 4 M6 x 48mm Button Bolt 71 4 M10 Nylon Locknut 72 1 Front Stabiliser 73 1 Rear Stabiliser 74 3 Crank Bearing 75 2 Crank Cap 76 2 Crank Bolt 77 2 Snap Ring 78 1 Crank Spacer 79 1 Crank Axle 80 1 Pulley 81 1 M4 x 16 mm Screw

# 1 User’s Manual # 1 4mm Allen Wrench # 1 5.5mm Allen Wrench

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.

BEFORE YOU BEGIN

Thank you for selecting the innovative PROFORM

975R. The PROFORM 975R offers a unique form of low-impact exercise that offers greater cardiovascular benefits and increased muscle toning. The 975R features adjustable resistance to let you tailor your exercise to the level that’s perfect for you. And when you’re not exercising, the 975R can be folded for compact storage.

For your benefit, read this manual carefully before you use the PROFORM 975R. If you have additional

questions, 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 PFEVEX11500. The serial number can be found on a decal attached to the 975R (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.

Seat Handle

Pulse Grip

FRONT

BACK

Seat

Resistance Knob

Water Bottle Holder (bottle not included)

Seat Frame

Lock Knob

Backrest

Reading Rack

Pedal

Pedal Strap

Console

RIGHT SIDE

KeyNo. Qty. Description KeyNo. Qty. Description

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.

134

ASSEMBLY

Place all parts of the PROFORM®975R in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed.

Assembly requires the included tools and your own adjustable spanner .

If further assistance is needed, please call our Customer Service Department at 0345-089009.

PART CHART

Use the part drawings below to identify the small parts used in assembly. The number in parenthesis below each drawing refers to the key number of the part. The second number refers to the quantity used in assembly.

Note: Some small 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-assembled.

M10 Split Washer (26)–3

M10 x 25mm Button Screw (25)–3

#8 x 5/8” Screw (22)–4

M10 Flat Washer (40)–1

M10 Nylon Locknut (71)–4

M6 Nylon Locknut (66)–4

M6 Split Washer (67)–4

M6 x 25mm Hex Screw (14)–4

M6 x 48mm Button Bolt (70)–4

M6 x 34mm Button Bolt (18)–4

M6 Flat Washer (34)–7

M10 x 70mm Carriage Bolt (62)–4

M6 x 16mm Phillips Screw (24)–4

M6 x 35mm Phillips Screw (49)–3

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.

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.

512

1. Loosen the Lock Knob (68) on the right side of the Frame (1). Slide the Seat Frame (3) out until it stops. Tighten the Lock Knob.

Identify the Rear Stabiliser (73), which has Wheels (41) on the ends. Attach the Rear Stabiliser to the Seat Frame (3) with two M10 x 70mm Carriage Bolts (62) and two M10 Nylon Locknuts (71).

2. Attach the Front Stabiliser (72) to the Frame (1) with two M10 x 70mm Carriage Bolts (62) and two M10 Nylon Locknuts (71).

3. Attach the Upright (2) to the Frame (1) with three M10 x 25mm Button Screws (25) and three M10 Split Washers (26). Be careful not to pinch the

Reed Switch Wire (13) or the Resistance Cable (10).

4. Route both Pulse Wires (55) up through the Upright (2) as shown.

Attach the Handlebar (4) to the Upright (2) with two M6 x 25mm Hex Screws (14) and two M6 Split Washers (67), but do not tighten the Screws yet.

Make sure that the Screws are threaded into the indicated holes. Note: Two additional Screws will be attached in step 6.

CONDITIONING GUIDELINES

Exercise has proven essential for good health and well-being. Regular participation in a well-rounded exercise program results in a stronger and more efficient heart, improved respiratory function, increased stamina, better weight management, increased ability to deal with stress, and greater self-esteem.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. You can find your training zone in the table below. Training zones are listed according to age and physical condition.

During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months of regular exercise, your heart rate can be increased until it is near the middle of your training zone as you exercise.

To measure your heart rate, first exercise for at least four minutes. Then, stop pedalling and measure your heart rate using the pulse sensor. If you have any questions, see HOW TO USE THE PULSE SENSOR on page 10 of this manual. If your heart rate is too high, decrease the intensity of your exercise. If your heart rate is too low, increase the intensity of your exercise.

WORKOUT GUIDELINES

A well-rounded workout includes three important parts: A warm-up, consisting of 5 to 10 minutes of stretching

and light exercise. Aproper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training zone exercise, consisting of 20 to 40 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 complete up to five workouts each week, if desired. Important: 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.

TRAINING ZONE (BEATS/MIN.)

20 25 30 35 40 45 50 55 60 65 70 75 80

AGE CONDITIONEDUNCONDITIONED

133–162 132–160 130–158 129–156 127–155 125–153 124–150 122–149 121–147 119–145

118–144 117–142 115–140

–

138–167 136–166 135–164 134–162 132–161 131–159 129–156 127–155 126–153 125–151 123–150 122–147 120–146

–

WARNING:Before beginning

this or any exercise program, consult your physician. This is especially important for individuals over the age of 35or individuals withpre-existinghealth 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.

116

6. Finish attaching the Handlebar (4) to the Upright (2) with two additional M6 x 25mm Hex Screws (14) and M6 Split Washers (67). Tighten all four Hex

Head Screws.

7. Attach the Seat Bracket (69) to the Seat Frame (3) with four M6 x 48mm Button Bolts (70) and four M6 Flat Washers (34).

8. Attach the Seat (16) to the Seat Bracket (69) with four M6 x 16mm Phillips Screws (24).

5. Connect the Reed Switch Wire (13) and the Pulse Wires (55) to the corresponding wires on the Console (8). If your Console has a ground wire, attach it to the Upright (2) with the M4 x 16 mm Screw (81).

Next, attach the Console (8) to the Upright (2) with four #8 x 5/8” Screws (22).

Press the Resistance Knob (9) onto the Resistance Control (10). Be sure that the mark on the Knob is correctly aligned.

Console

Wires

Inspect and tighten all parts of the PROFORM®975R regularly. The 975R 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, the pedals must be kept properly tightened. Regularly tighten both pedals.

BATTERYREPLACEMENT

If the console does not function properly, the batteries should be replaced. To replace the batteries, refer to assembly step 12 on page 8.

HOW TO STORE THE PROFORM®975R

When the PROFORM

975R is not in use, the Seat Frame (3) can be adjusted to the storage position. First, loosen the Lock Knob (68) on the right side of the Frame (1). Slide the Seat Frame (3) into the Frame as far as possible. Tighten the Lock Knob. Store the PROFORM

975R indoors, away from moisture and

dust.

MAINTENANCE AND STORAGE

10. Attach the Backrest (15) to the Seat Bracket (69) with three M6 x 35mm Phillips Screws (49), and three M6 Flat Washers (34).

11. Identify the Left Pedal (45); there is an “L” on the Left Pedal for identification. Using an adjustable wrench, tighten the Left Pedal counterclockwise into the Left Crank Arm (29). Tightenthe Right Pedal (not shown) clockwise into the Right Crank Arm. Tighten

both Pedals as fully as possible.

Important: After using the exercise cycle for one week, retighten the pedals. For best performance, the pedals must be kept properly tightened.

Next, adjust the Pedal Strap (27) on the Left Pedal (45) to the desired position. Press the Pedal Strap onto the adjustment tab on the Left Pedal. Adjust the Pedal Strap on the Right Pedal (not shown) in the same way.

Tab

9. Attach a Seat Handle (17) to the Seat Bracket (69) with two M6 x 34mm Button Bolts (18) and two M6 Nylon Locknuts (66).

Attach the other Seat Handle (17) to the Seat Bracket (69) in the same manner.

BATTERYINSTALLATION

Before the console can be operated, two 1,5V batteries must be installed (see assembly step 12 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 pedalling. 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 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. Anew 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. 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

The built-in pulse monitor allows you to measure your heart rate at any time during your workouts. You can measure your heart rate before you begin exercising, while you exercise, and again when you finish.

To use the pulse monitor, first make sure that the power is on. Next, stop exercising, rest both feet on the floor, and place your hands on the metal contacts of the pulse monitor. Your palms must be resting on

the inner contacts and your fingers must be touching the outer contacts. Avoid moving your

hands. When your pulse is detected, a heart-shaped indicator in the display will flash. After a moment, three dashes will appear and your heart rate will be shown. For the most accurate reading, continue to hold the contacts for about 15 seconds.

PULSE MONITOR TROUBLE-SHOOTING

• Do not squeeze the metal contacts too tightly or

move your hands while using the pulse monitor. Doing so may interfere with heart rate readings. If the pulse monitor is not used correctly, the heartshaped indicator in the display will flash repeatedly but your heart rate will not be shown.

•If an “L” or an “H” appears in the display, the pulse monitor is receiving too little or too much pulse information. Let go of the metal contacts and then place your hands on the contacts again. Your palms must be resting on the inner contacts and your fingers must be touching the outer contacts.

• For the most accurate heart rate reading, wait for about 15 seconds.

• For optimal performance of the pulse monitor, keep the metal contacts clean. The contacts can be cleaned with a soft cloth—do not use alcohol, abrasives, or chemicals.

Metal Contacts

HOW TO USE THE PULSE MONITOR

HOW TO ADJUST THE SEAT FRAME POSITION

The Seat Frame (3) can be adjusted to the position that is the most comfortable for you. To adjust the Seat Frame, first loosen the Lock Knob (68) on the right side of the Frame (1). Slide the Seat Frame forward or backward to the desired position. Tighten the Lock Knob.

HOW TO ADJUST THE PEDAL STRAPS

To adjust each Pedal Strap (27), first pull the end of the Pedal Strap off the adjustment tab on the Pedal (45). Align a different hole in the Pedal Strap with the tab. Press the Pedal Strap onto the tab.

HOW TO ADJUST THE PEDALLING RESISTANCE

The pedalling resistance can be adjusted with the Resistance Knob (9) located on the Console (8). To increase the resistance, turn the

Resistance Knob clockwise; to decrease the resistance, turn the Resistance Knob counterclockwise.

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 modes of the display are described below.

Speed—This mode displays your pedalling speed, in miles per hour.

Time—This mode displays the elapsed time. Note: If you stop exercising, the time mode will pause.

Distance—This mode displays the total distance you have pedalled, in miles.

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

Calorie—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.

Pulse—This mode shows your heart rate when the pulse monitor is used. (See HOW TO USE THE PULSE MONITOR on page 10.)

HOW TO USE THE PROFORM®975R

Tab

12. The Console (8) requires either two or three 1,5V batteries (not included); alkaline batteries are recommended. Open the battery cover (not shown) on the back of the Console. Press the batteries into the battery clip. Make sure that the negative (–)

ends of the batteries are touching the springs.

Close the battery cover. Note: If the battery clip holds three batteries, you must insert three batteries.

Batteries

Battery

Clip

13. Make sure that all parts are properly tightened before you use the PROFORM®975R. Note: Some hard-

ware may be left over after assembly is completed.

LED Track

Pro-Form 975R User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual