Pro-Form CrossTrainer56 PFEX39931 User Manual

Model No. PFEX39931 Serial No.

Serial Number Decal

QUESTIONS?

If you have questions, or if there are missing parts, we will guarantee complete satisfac- tion through direct assistance

from our factory.

_iil''''''i'¸'¸'_il_;i!!!liiiiii!_i!_iii!i!!ii!i'_¸_¸'_'''_'

USER'S MANUAL

TO AVOID DELAYS, PLEASE CALL DIRECT TO OUR TOLL-

FREE CUSTOMER HOT LINE. The trained technicians on our

customer hot line will provide immediate assistance, free of charge to you.

CUSTOMER HOT LINE:

1-800-999-3756

Mon.-Fri., 6 a.m.-6 p.m. MST

CAUTION

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

for future reference.

Patent Pending

Visit our website at

www.proform.com

new products, prizes,

fitness tips, and much morel

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS ............................................................. 2

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

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

HOW TO USE THE RECUMBENT CYCLE .................................................... 8

RECUMBENT CYCLE EXERCISE GUIDELINES .............................................. 19

WEIGHT BENCH EXERCISE GUIDELINES .................................................. 20

MAINTENANCE AND TROUBLESHOOTING ................................................. 21

PART LIST ........................................................................... 22

EXPLODED DRAWING ................................................................. 23

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

LIMITED WARRANTY ........................................................... Back Cover

IMPORTANT PRECAUTIONS

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

tions before using the crosstrainer.

1. Read all instructions in this manual before using the crosstrainer.

2. It is the responsibility of the owner to ensure 9. Before using the weight bench, always that all users of the crosstrainer are ade-

quately informed of all precautions.

The crosstrainer is intended for home use

only. Do not use the crosstrainer in a com- mercial, rental, or institutional setting.

4. Place the crosstrainer on a level surface, with a mat beneath it to protect the floor or 11. The crosstrainer includes three pairs of

carpet. Keep the crosstrainer indoors, away hand weights. Do not use other weights with from moisture and dust. the crosstrainer.

5. Inspect and properly tighten all parts regu- 12. When you stop pedaling, allow the pedals to

lady. Replace any worn parts immediately, slowly come to a stop.

6. Keep children under age 12 and pets away 13. The pulse sensor is not a medical device. from the crosstrainer at all times. Various factors may affect the accuracy of

7. The crosstrainer should not be used by per- intended only as an exercise aid in determin- sons weighing more than 250 pounds, ing heart rate trends in general.

that could become caught on the crosstrain- er. Always wear shoes for foot protection.

adjust the seat to the farthest forward posi- tion. Never sit on the backrest or the head-

rest; doing so could cause the crosstrainer

to tip, resulting in injury.

10. Keep your back straight when using the crosstrainer; do not arch your back.

heart rate readings. The pulse sensor is

8. Wear appropriate exercise clothing when 14. If you feel pain or dizziness while exercising,

using the crosstrainer; do not wear clothing stop immediately and begin cooling down.

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 prob-

lems. Read all instructions before using. ICON assumes no responsibility for personal injury or

property damage sustained by or through the use of this product.

BEFORE YOU BEGIN

Congratulations for selecting the new PROFORM ® CROSSTRAINER 56. The unique PROFORM ®

CROSSTRAINER 56 combines a comfortable recum- bent cycle with a convenient weight bench to let you

enjoy both aerobic exercise and strength training exercise in the convenience of your home.

For your benefit, read this manual carefully before

you use the crosstrainer. If you have questions after

reading this manual, please call our Customer Service Department toll-free at 1-800-999-3756, Monday

.ande a

Water Bottle Holder (no water bottle is included) -"q_

WARNING Decal

through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please note the product model number and serial number before calling. The model number is PFEX39931. The

serial number can be found on a decal attached to the crosstrainer (see the front cover of this manual for the

location of the decal).

Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.

Fan

Console

Handgrip Pulse Sensor

ac est \

CAUTION Decal -_,.-'_

Seat

Adjustment Pin

Hand Weight

CAUTION: The decals shown at the right are found on the crosstrainer

in the locations indicated above. If a decal is missing or illegible, call

toll-free 1-800-999-3756 to order a free replacement decal. Apply the

decal in the location shown. Note:

The decals are not shown actual size.

_)1_ CAUTION

_ Adjustment Knob

_,,4,_ Wheel

Pedal/Strap

Adjustment Knob

• Misuseofthis productmayresult inseriousinjury.

• Readuser'smanual andfollowall

warningsand operatinginstructions

_riortouse.

, Do not allow

children onor around machine.

• Replace label if damaged, illegible,

or removed.

Foot

ASSEMBLY

Assembly requires two persons. Place all parts of the crosstrainer in a cleared area and remove the packing

materials. Do not dispose of the packing materials until assembly is completed. In addition to the included

allen wrenches, assembly requires a phillips screwdriver r _ an adjustable wrench Dr ........

and a rubber mallet ( _ •

As you assemble the crosstrainer, use the 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, from the PART LIST on page

22. The second number refers to 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 pre-assembled.

M6 Flat M8 Nylon M10 Zinc Split

Washer (71)-1 Locknut (61)-4 Washer (85)-2

1/2" Nylon

Locknut (52)-1

M4 x 16mm M4 x 22mm M6 x 16mm M6 x 25.4mm Button

Screw (73)-6 Screw (91)-2 Screw (64)-5 Screw (79)-1

M10 Black Nylon

Locknut (63)-2

M10 Zinc Nylon

Locknut (66)-2

M6 x 50mm Screw (69)-1

M8 x 12mm Button

Screw (94)-4

M8 x 14mm Button

Screw (88)-1

M10 x 52mm Zinc Button

Bolt (68)-2

M10 x 112mm Carriage Bolt (65)-2

M8 x 39mm Button

Bolt (76)-2

M10 x 45mm Button

Screw (74)-2

While another person lifts the front of the Frame (1), attach the Front Stabilizer (2) to the Frame with two

M10 x 112mm Carriage Bolts (65) and two M10 Black

Nylon Locknuts (63). Make sure that the Front Stabilizer is turned so the Wheels (30) are not touching the floor.

2. Orient the Frame Rail (3) as shown, with the hexago- nal holes in the indicated position. Insert the end of the Frame Rail into the Rear Stabilizer Covers (7, 8) as

shown. Attach the Rear Stabilizer Covers with two M10 x 45mm Button Screws (74).

Locate the Knob (not shown) on the Seat Carriage (4).

Turn the Knob counterclockwise two or three turns to

loosen it. Next, pull the Knob, slide the Seat Carriage

onto the Frame Rail (3), and then release the Knob.

Make sure that the Seat Carriage is oriented as shown. Move the Seat Carriage back and forth slightly until it locks into position. Then, tighten the Knob.

Hexagonal

Holes

3 4

Slide the Frame Rail (3) onto the indicated round tubes on the Frame (1). Attach the Frame Rail with two M10 x 52mm Zinc Button Bolts (68), two M10 Zinc Split Washers (85), and two M10 Zinc Nylon Locknuts (66).

Set the six Hand Weights (not shown) on the Rear Stabilizer Covers (7, 8) as shown on page 3.

4. With the help of a second person, slide the Backrest Frame (5) onto the top of the Seat Carriage (4). Next,

slide the bracket on the Seat Frame (6) over the

rounded brackets on the Backrest Frame. Align the indicated holes in the Seat Frame, the Backrest

Frame, and the Seat Carriage, and insert the 1/2" x

70mm Button Bolt (51)into the holes. Then, tighten the

1/2" Nylon Locknut (52) onto the Bolt.

Pivot the Backrest Frame (5) up until it is nearly vertical. Insert the Adjustment Pin (29) into the lowest hole in

the rounded brackets on the Backrest Frame and through the corresponding hole in the Seat Carriage (4).

Knob

Align

5. Attach the Seat (12) to the Seat Frame (6) with three M6 x 16mm Screws (64).

6. Attach the Backrest (10) to the Backrest Frame (5)

with two M6 x 16mm Screws (64), an M6 x 50mm Screw (69), and an M6 Flat Washer (71).

7. While another person holds the Upright (13) in the position shown, connect the Upper Wire Harness (35)

to the Lower Wire Harness (36). Carefully pull the

upper end of the Upper Wire Harness to remove

any slack from the Wire Harnesses.

Turn the Knob (not shown) on the right side of the

Frame (1) counterclockwise two or three turns to loosen it. Next, pull the Knob, insert the Upright (13)

into the Frame, and then release the Knob. Move the

Upright up and down slightly until it locks into position. Be careful to avoid pinching the Wire Harnesses (35, 36). Tighten the indicated M6 x

25.4mm Button Screw (79) into the slot in the Upright.

8. While another person holds the Console (16) in the position shown, connect the wire harness on the

Console to the Upper Wire Harness (35). Insert the excess wire harness into the Upright (13).

Attach the Console (16) to the Upright (13) with four

M4 x 16mm Screws (73). Be careful to avoid pinch-

ing the wire harnesses.

Slot

Wire

Harness

Knob

Attach the Water Bottle Holder (89) to the Upright (13) with two M4 x 22mm Screws (91).

Slide the two Handlebar Collars (77) onto the Left Handlebar (11). Insert the Right Handlebar (15) into

the Left Handlebar. Connect the Handlebar Collars, the Left Handlebar, and the Right Handlebar with two

M4 x 16mm Screws (73).

Attach the Handlebar Bracket (95) to the Left and

Right Handlebars (11, 15) with four M8 x 12mm Button Screws (94).

Attach the Handlebar Bracket (95) to the Upright (13) with two M8 x 39mm Button Bolts (76), two M8 Nylon

Locknuts (61), and an M8 x 14mm Button Screw (88).

10. The Console (16) requires four "D" batteries (not included); alkaline batteries are recommended. Remove the indicated screw from the battery drawer. Pull the battery drawer open and insert four batteries.

Make sure that the batteries are oriented as

shown by the markings inside the battery drawer.

Close the battery drawer and reattach the screw. Note: When the batteries are installed correctly, the fan

will turn on for a moment.

Screw

16 Batteries

Battery Drawer

11. Identify the Left Pedal (24), which is marked with an

"L." Using an adjustable wrench, firmly tighten the Left Pedal counterclockwise into the Left Crank Arm

(42). Tighten the Right Pedal (not shown) clockwise into the Right Crank Arm (not shown) in the same

way. Important: Tighten both Pedals as firmly as

possible. After using the crosstrainer for one

week, retighten the Pedals. For the best perfor-

mance, the Pedals must be kept properly tightened.

Adjust the Left Pedal Strap (25) to the desired position

and press the end of the Strap onto the tab on the Left

TaL

Pedal (24). Adjust the Right Pedal Strap (not shown) in the same way.

12. Make sure that all parts of the crosstrainer are properly tightened. Note: Some hardware may be left

over after assembly is completed. To protect the floor or carpet from damage, place a mat under the crosstrainer.

HOW TO USE THE RECUMBENT CYCLE

The crosstrainer features a recumbent cycle for aerobic exercise, and a convenient weight bench for strength training exercise. To use the recumbent cycle, see pages 8 to 19. To use the weight bench, see page 20.

HOW TO ADJUST THE BACKREST HOW TO ADJUST THE UPRIGHT

When the recum- bent cycle is used,

the backrest should be in the upright

position. To adjust the backrest, first pull out the adjust- ment pin. Raise the

backrest until it is nearly vertical, and

then insert the adjustment pin into

the indicated hole in the rounded brackets and the

corresponding hole in the seat carriage.

HOW TO ADJUST THE SEAT

For effective exer- I should be in the

proper position, As you pedal, there should be a slight bend in your knees

when the pedals

are in the farthest position, To adjust

the seat, first turn the indicated

adjustment knob Carriage counterclockwise

two or three turns to loosen it (if the knob is not loosened enough, it may

scratch the rail). Next, pull the knob, slide the seat car- riage to the desired position, and then release the knob. Move the seat carriage back and forth slightly until it locks into position. Then, turn the knob clock-

wise until it is tight.

The upright can be adjusted to the Upright

height that is the most comfortable for

you. To adjust the upright, first turn the indicated adjust-

ment knob counter- clockwise two or three turns to

loosen it (if the knob is not loosened enough, it may scratch the upright). Next, pull the knob, slide the upright to the desired height, and then release the knob. Move the upright

up and down slightly until it locks into position.

Then, turn the knob clockwise until it is tight. IMPOR- TANT: After you adjust the upright, make sure that your knees will not touch the handgrip pulse sen- sor when you pedal.

HOW TO ADJUST THE PEDAL STRAPS

Icise, the seat

To adjust the pedal straps, first pull the ends of the straps

off the tabs on the pedals. Adjust the

straps to the desired positions, and then press the ends of the straps

back onto the tabs.

HOW TO USE THE HAND WEIGHTS

The included hand weights can be used for a variety of strength training exercises with the weight bench (see page 20). In addition, the hand weights can be used with the recumbent cycle. As you pedal, press the hand weights over your head, raise the hand weights out to your sides until your hands are level with your shoulders, or do arm curls with the hand weights.

Tab

Display Buttons

HeartRate Control SmartPrograms

AerobicPlateau 1 3 WeightLoss Progressive

SelfSelect 2 4 WeightLoss Interval

5 Aerobic Progressive 6 Performance Interval

Per$ono/

rroining

On/Reset Button

__ Resistance Buttons

FEATURES OF THE CONSOLE

The advanced console offers a selection of features designed to make your workouts more enjoyable and

effective. When the manual mode of the console is

selected, the resistance of the pedals can be changed with the touch of a button. As you pedal, the console will provide continuous exercise feedback. You can

even measure your heart rate using the built-in hand-

grip pulse sensor.

The console also offers four Smart programs. Each pro-

gram automatically changes the resistance of the ped-

als and prompts you to increase or decrease your pace

as it guides you through an effective workout.

In addition, the console features two Heart Rate pro-

grams that change the resistance of the pedals and

prompt you to vary your pace to keep your heart rate

near a target heart rate as you exercise.

The console also features iFIT.com interactive technol-

ogy. Having iFIT.com technology is like having a per-

sonal trainer in your home. Using a stereo audio cable (available at electronics stores), you can connect the crosstrainer to your home stereo, portable stereo, com- puter, or VCR and play special iFIT.com CD and video programs (iFIT.com CDs and videocassettes are avail- able separately), iFIT.com CD and video programs automatically control the resistance of the pedals and prompt you to vary your pace as a personal trainer coaches you through every step of your workout. High- energy music provides added motivation. To purchase

iFIT.com CDs and videocassettes, call toll-free 1-800-735-0768.

With the crosstrainer connected to your computer, you can also go to our Web site at www.iFIT.com and access programs directly from the internet. Explore

www.iFIT.com for more information.

To use the manual mode of the console, see page

10. To use a Smart program, see page 12. To use a Heart Rate program, see page 13. To use an iFIT.com CD or videocassette, see page 17. To use a program directly from our Web site, see page 18.

HOW TO USE THE MANUAL MODE

Turn on the console.

Note: The console requires four 1.5V "D" batteries (see assembly step 10 on page 7).

To turn on the console, press the On/Reset button or begin pedaling. (See the drawing on page 9 to

identify the On/Reset button.)

Select the manual mode.

Each time the console is

turned on, the manual

mode will be selected. If a program has been select-

ed, select the manual mode by pressing the Program button repeated- ly until the letters RPM appear in the small display.

_ egin pedaling and change the resistance of

the pedals as desired.

As you pedal, change the resistance of the ped-

als by pressing the + and - buttons below the large display. There are ten resistance levels-- level 10 is the most challenging. Note: After the buttons are pressed, it will take a few seconds for

the resistance to reach the selected setting.

B ollow your progress with small display and

the large display.

The small display will

show your pedaling pace, in revolutions per minute (RPM). The indicator bar in the small display will

increase or decrease in length as you increase or

decrease your pedaling pace.

The upper sec- tion of the

large display

will show the

distance you have pedaled and the numbers of calories and fat calories you have burned (see FAT BURNING on page 19 for an explanation of fat calories). The display will change from one number to the next every few

Indicator Bar

seconds. If you use the handgrip pulse sensor, the display will also show your heart rate (see step 5 on page 11).

To view only the distance you have pedaled or the

number of calories or fat

calories you have burned,

press the upper button on the left side of the large display until only the word

DISTANCE, CALORIES, or

FAT CALORIES appears in the upper section of the large display. Make sure that the word SCAN does not appear. To again view the distance you

have pedaled and the numbers of calories and fat calories you have burned, press the upper

button until the word SCAN reappears.

The center of the large display

will show the elapsed time and

your current pace

(pace is shown in

minutes per mile). The display will change from one number to the other every few seconds.

Note: When a program is selected (except for the SelfSelect program), the display will show the time remaining in the program instead of the elapsed time.

To view only the elapsed time or your pace, press the center button on the left side of the large dis-

play until only the word TIME or PACE appears.

Make sure that the word SCAN does not appear. To view both the elapsed time and your pace,

press the center button until the word SCAN

reappears.

The lower sec- tion of the large

display will show I

your pedaling speed and the

resistance level. The display will change from one number to the

other every few seconds.

To view only your pedaling speed or the resis- tance level, press the lower button on the left side of the large display until only the word SPEED or RESISTANCE appears. Make sure that the word SCAN does not appear. To view

both your pedaling speed and the resistance

level, press the lower button until the word SCAN

reappears.

Upper Button

To reset the displays, press the On/Reset button.

Note: The con- sole can show

speed and dis- SPEED tance in either

miles or kilo- meters. The let-

ters MPH or KM/H will appear in the lower section of the large display to show which system of mea- surement is selected. To change the system of

measurement, hold down the On/Reset button for about six seconds. Note: When the button is held

down, the fan will turn on for a moment. When the batteries are replaced, it may be necessary to res-

elect the desired system of measurement.

Measure your heart rate if desired.

If there are thin sheets of Metal

plastic on the metal contacts

on the hand- grips, peel off

the plastic. To

use the hand- grip pulse sen-

sor, hold the handgrips with your palms resting against the metal contacts. Avoid moving your hands. When your pulse is detected, the heart- shaped indicator in the large display will flash each time your heart beats. After a moment, two dashes (- -) will appear and then your heart rate

will be shown.

Contacts

For the most accurate heart rate reading, continue to hold the handgrips for about 30 seconds. Note: When you first hold the handgrips, the large dis- play will show your heart rate continuously for 30 seconds. The display will then show your heart rate along with other feedback modes.

Turn on the fan if desired.

To turn on the fan at low speed,

press the fan

button. To turn on the fan at Thumb

high speed, Wheel

press the fan

button a second time. To turn off

the fan, press the fan button a third time. Note: If the pedals are not moved for about thirty sec- onds, the fan will automatically turn off.

Rotate the thumb wheel on the right side of the

console to pivot the fan to the desired angle.

B hen you are finished exercising, the console

will automatically turn off.

If the pedals are not moved for a few seconds, the displays will pause and the time will flash in the large display.

If the pedals are not moved and the console but- tons are not pressed for a few minutes, the con-

sole will turn off to conserve the batteries.

HOW TO USE A SMART PROGRAM

Each Smart program will automatically change the resistance of the pedals and prompt you to increase or decrease your pace as it guides you through an effec- tive workout. Programs 3 and 4 are weight loss pro- grams, program 5 is an aerobic program, and program 6 is a high-performance interval-training program.

Follow the steps below to use a Smart program.

lTurn on the console.

See step 1 on page 10.

Select one of the Smart programs.

Each time the console is turned on, the manual

mode will be selected. To select a Smart program,

press the Program button repeatedly until the num- ber 3, 4, 5, or 6 appears in the small display.

Begin pedaling to start the program.

To start the program, simply begin pedaling. Each Smart program consists of 20 or 30 one-minute periods. One resistance level and one target pace are programmed for each period. (The same resistance level and/or target pace may be pro- grammed for two or more consecutive periods.)

At the end of each period of the program, the

resistance of the pedals will automatically change if a different resistance level is programmed for the next period. Note: If the resistance level is too high or too low, you can change it by pressing the + and - buttons below the large display. However,

when the current period is completed, the resis-

tance of the pedals will automatically change if a different resistance level is programmed for the next period.

The target pace

for the current

period will be shown by the

arrows in the small display. To

pedal at the target pace, simply increase or decrease your pace until there is one arrow pointing to each segment of the indicator bar (see the drawing above). At the end of each period, the number of arrows will change if a dif-

ferent target pace is programmed for the next

period. When the number of arrows changes, change your pace until there is one arrow point- ing to each segment of the indicator bar.

Important: The target pace is intended only to provide a goal. Your actual pace may be slow- er than the target pace, especially during the first few months of your exercise program. Make sure to pedal at a pace that is comfort- able for you.

During the program, the center of the large dis- play will show the time remaining in the program. If you stop pedaling for a few seconds, the dis- plays will pause and the time will flash. If you continue pedaling after the program is completed, the displays will continue to show exercise feed-

back.

B ollow your progress with the large display.

See step 4 on page 10.

L_ easure your heart rate if desired.

See step 5 on page 11.

Turn on the fan if desired.

Arrows ---_ PROGRAM//

1"4

See step 6 on page 11.

B hen you are finished exercising, the console

will automatically turn off.

See step 7 on page 11.

HOW TO USE A HEART RATE PROGRAM

Heart Rate program 1 is designed to keep your heart rate between 65% and 85% of your maximum heart rate during your workout. (Your maximum heart rate is estimated by subtracting your age from 220. For example, if you are 25 years old, your maximum heart rate is 195 beats per minute.) Heart Rate program 2 is designed to keep your heart rate near a target heart rate that you select.

Follow the steps below to use a Heart Rate program.

lTurn on the console.

See step 1 on page 10.

Select one of the Heart Rate programs.

Each time the console is turned on, the manual

mode will be selected. To select a Heart Rate pro-

gram, press the Program button repeatedly until the number 1 or 2 appears in the small display.

Enter your age or a target heart rate.

If program 1 is selected, the word AGE will appear in the large display and the current age setting will flash. If you have already entered your age, press the Enter button. If you have not entered your age, press the small + and - buttons to enter your age. Then, press the Enter button. Once you have entered your age, it will be saved in memory until the batteries are replaced.

If program 2 is selected, the letters PLS (pulse)

will appear in the large display and the current

target heart rate will flash. If you do not wish to change the target heart rate, press the Enter but- ton. If you wish to change the target heart rate, press the small + and - buttons. Then, press the Enter button. The target heart rate can be from 70 to 170 beats per minute.

Hold the handgrip pulse sensor.

It is not necessary to hold the handgrips continu- ously during a Heart Rate program; however, you must hold the handgrips frequently for the program

to operate properly. Each time you hold the handgrips, keep your hands on the metal con- tacts for at least 30 seconds. Note: When you are not holding the handgrips, the letters PLS will appear in the large display instead of your heart

rate.

Begin pedaling to start the program.

To start the program, simply begin pedaling. Program 1 consists of 20 one-minute periods. One resistance level and one target heart rate are programmed for each period. (The same resis- tance level and/or target heart rate may be pro- grammed for two or more consecutive periods.) Program 2 is sixty minutes long (you may choose to use only part of the program). The same resis- tance level and target heart rate are programmed

for the entire program.

If program 1 is selected, the resistance of the pedals will periodically change. (Note: If the resis- tance level is too high or too low, you can change it by pressing the + and - buttons below the large display. However, when the current period is com- pleted, the resistance of the pedals may automati- cally change.) If program 2 is selected, the resistance of the pedals will not change. Note: You can change the resistance level for the entire program by pressing the + and - buttons below the large display if desired.

During programs 1 and 2, the

arrows in the small display will

help you to keep your heart rate

near the current target heart rate.

When you hold the handgrip pulse sensor, the console will compare your heart rate to the cur- rent target heart rate. If your heart rate is too far above or below the target heart rate, the number of arrows in the small display will change to prompt you to increase or decrease your pace. When the number of arrows changes, change your pace until there is one arrow pointing to each segment of the indicator bar. Important: The target pace is intended only to provide a goal. Your actual pace may be slower than the target pace, especially during the first few months of your exercise program. Make sure to pedal at a pace that is comfortable for you.

Arrows _ PROGRAMj/

Note: If you stop pedaling for a few seconds, the program will end. To use the program again, rese- lect it and start it at the beginning.

HOW TO CONNECT YOUR CD PLAYER, VCR,

OR COMPUTER

_ ollow your progress with the large display.

See step 4 on page 10.

B Turn on the fan if desired.

See step 6 on page 11.

When you are finished exercising, the console will automatically turn off.

See step 7 on page 11.

To use iFIT.com CDs, the crosstrainer must be connect- ed to your portable CD player, portable stereo, home

stereo, or computer with CD player. See pages 14 to 16 for connecting instructions. To use iFIT.com videocas- settes, the crosstrainer must be connected to your VCR. See page 16 for connecting instructions. To use iFIT.com programs directly from our Web site, the crosstrainer must be connected to your computer. See page 16 for connecting instructions.

HOW TO CONNECT YOUR PORTABLE CD PLAYER

Note: If your CD player has separate LINE OUT and PHONES jacks, see instruction A below. If your CD player has only one jack, see instruction B.

A. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your CD player. Plug your headphones into the PHONES jack.

i _ ))}_ Audio _] ,Head-

pnones

B. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into a 1/8" Y-adapter (available at electronics

stores). Plug the Y-adapter into the PHONES jack on your CD player. Plug your headphones into the other side of the Y-adapter.

- - ,_

i _-_._,_ 1/8" _ , -"_ Audio Y-adapter _]

_7.>_ /able

.... ,=:E_4 _ _ I

Headphones_

HOW TO CONNECT YOUR PORTABLE STEREO HOW TO CONNECT YOUR HOME STEREO

Note: If your stereo has an RCA-type AUDIO OUT

jack, see instruction A below. If your stereo has a

1/8" LINE OUT jack, see instruction B. If your stereo has only a PHONES jack, see instruction C.

A. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the AUDIO OUT jack on your stereo.

i i

AUOIOOUT

,r_,0_,-6-',,.i ,_ .

,, ...._), ........,......

LN-_OgT

Audio Cable

B. See the drawing above. Plug one end of a 1/8" to

1/8" stereo audio cable (available at electronics

stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your stereo.

C. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into a 1/8" Y-adapter (available at electronics

stores). Plug the Y-adapter into the PHONES jack on your stereo. Plug your headphones into the other side of the Y-adapter.

Note: If your stereo has an unused LINE OUT jack, see instruction A below. If the LINE OUT jack is being used, see instruction B.

A. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your stereo.

-- "°CD °

__::Amp

i..!L"P.u.!..¢,..

Audio Cable

,- __

Plug one end of a 1/8" to RCA stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y-adapter. Plug the Y- adapter into the LINE OUT jack on your stereo.

-- VCR

Amp _

r .......... _

• :::!

:_ 1/8" _

Audio Y-adapter--_

uable :_- ._

Audio Cable

........ _=4_ ......

Wire removed from -_,-_

LINE OUT jack

Y-adapter

RCA

HOW TO CONNECT YOUR COMPUTER HOW TO CONNECT YOUR VCR

Note: If your computer has a 1/8" LINE OUT jack, see instruction A. If your computer has only a PHONES jack, see instruction B.

A. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into the LINE OUT jack on your computer.

i L

Cable

LI_*EOUT

Audio

B. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into a 1/8" Y-adapter (available at electronics

stores). Plug the Y-adapter into the PHONES jack on your computer. Plug your headphones or speak-

ers into the other side of the Y-adapter.

Lt 0%cj

Note: If your VCR has an unused AUDIO OUT jack, see instruction A below. If the AUDIO OUT jack is being used, see instruction B. If you have a TV with a built-in VCR, see instruction B. If your VCR is connected to your home stereo, see HOW TO CONNECT YOUR HOME STEREO on page 15.

A. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the AUDIO OUT jack on your VCR.

r ...... ,

÷j

Audio Cable

Plug one end of a 1/8" to RCA stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into an RCA Y-adapter (available at electron- ics stores). Next, remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y- adapter. Plug the Y-adapter into the AUDIO OUT

jack on your VCR.

= 1/8"

Audio Cable

Y-adapter

Headphones/Speakers---_

Yadapte

Cable AUDIO OUT jack

HOW TO USE IFIT.COM CD AND VIDEO

PROGRAMS

To use iFIT.com CDs or videocassettes, the crosstrain- er must be connected to your portable CD player,

portable stereo, home stereo, computer with CD play- er, or VCR. See HOW TO CONNECT YOUR CD

PLAYER, VCR, OR COMPUTER on page 14. To purchase iFIT.com CDs and videocassettes, call

toll-free 1-800-735-0768.

The program will function in almost the same way as a Smart program (see step 3 on page 12). However, an electronic "chirping" sound will alert you when the resistance level and/or the target pace is about to change.

Note: If the resistance of the pedals and/or the target pace does not change when a "chirp" is

heard:

• Make sure that the indicator near the iFIT.com

button is lit.

Follow the steps below to use an iFIT.com CD or video program.

D Turn on the console.

See step 1 on page 10.

Select the iFIT.com mode.

Each time the console is turned on, the manual

mode will be selected. To select the iFIT.com mode, press the iFIT.com button.

The indicator near the but- ton will light and the letters

IF will appear in the small display.

Insert the iFIT.com CD or videocassette.

If you are using an iFIT.com CD, insert the CD into your CD player. If you are using an iFIT.com videocassette, insert the videocassette into your

VCR.

• Adjust the volume of your CD player or VCR.

If the volume is too high or too low, the con-

sole may not detect the program signals.

• Make sure that the audio cable is properly connected and that it is fully plugged in.

.'.'_ ollow your progress with the large display.

See step 4 on page 10.

_ easure your heart rate if desired.

See step 5 on page 11.

B Turn on the fan if desired.

See step 6 on page 11.

_1 hen you are finished exercising, the console

will automatically turn off.

See step 7 on page 11.

B ress the play button on your CD player or

VCR.

A moment after the play button is pressed, your

personal trainer will begin guiding you through your workout. Simply follow your personal trainer's

instructions.

HOW TO USE PROGRAMS DIRECTLY FROM

OUR WEB SITE

Our Web site at www.iFIT.com allows you to play iFIT.com programs directly from the internet. To use programs from our Web site, the crosstrainer must be connected to your computer. See HOW TO CON- NECT YOUR COMPUTER on page 16. In addition, you must have an internet connection and an internet service provider. A list of specific system requirements

will be found on our Web site.

Follow the steps below to use a program from our Web site.

D Turn on the console.

See step 1 on page 10.

Select the iFIT.com mode.

Each time the console is turned on, the manual

mode will be selected. To select the iFIT.com mode, press the iFIT.com button.

The indicator near the but- ton will light and the letters

IF will appear in the small display.

B tart your Web browser, if necessary, and go

to our Web site at www.iFIT.com.

.'_ ollow the desired links on our Web site to

select a program.

r_ Follow the on-line instructions to start the

program.

When you start the program, an on-screen count- down will begin.

Return to the crosstrainer and begin pedaling.

When the on-screen countdown ends, the pro- gram will begin. The program will function in almost the same way as a Smart program (see step 3 on page 12). However, an electronic "chirp- ing" sound will alert you when the resistance level and/or the target pace is about to change.

1 ollow your progress with the large display.

See step 4 on page 10.

1 easure your heart rate if desired.

See step 5 on page 11.

When you are finished exercising, the console

will automatically turn off.

Go to your computer and start an internet

connection.

See step 7 on page 11.

RECUMBENT CYCLE EXERCISE GUIDELINES

your body begin to use stored fat calories for energy.

WARNING:

Before beginning this or any exercise pro-

gram, consult your physician. This is espe- cially important for persons over the age of 35

or persons with pre-existing health problems.

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

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 determin-

ing heart rate trends in general.

The following guidelines will help you to plan your

workouts using the recumbent cycle. 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 burning, and cardiovascular (aerobic) exercise.

165 155 145 140 130 125 115 _ql_

145 138 130 125 118 110 103 _

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 as you exercise.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in prepa-

ration for exercise.

Training zone exercise, consisting of 20 to 30 min- utes 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.)

125 120 115 110 105 95 90

20 30 40 50 60 70 80

To find the proper heart rate for you, first find your age on the bottom line 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 lower two numbers are recommended heart rates for fat burning; the highest number is the

recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative- ly 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

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 on the recumbent cycle each week. After a few months of regular exercise, you may complete up to five workouts each week if desired. Note: You may wish to use the recumbent cycle and the weight bench on alternating days. For example, plan aerobic workouts on Monday, Wednesday, and Friday, and plan weight training workouts on Tuesday, Thursday, and Saturday. Make sure to rest for at least one full day each week to give your body time to regenerate.

CAUTION: It is very important to avoid overdoing it during the first few months of your exercise pro- gram, and to progress at your own pace.

WEIGHT BENCH EXERCISE GUIDELINES

alternating days. For example, plan weight training

WARN ING: Beforebeginning any

exercise program, consult your physician. This is especially important for persons over

the age of 35 or persons with pre-existing health problems.

HOW TO ADJUST THE BACKREST

The backrest can be adjusted to any of four positions: the inclined (upright) position, the semi-inclined posi- tion, the flat position, and the declined position.

workouts on Tuesday, Thursday, and Saturday, and plan aerobic workouts on Monday, Wednesday, and Friday. Make sure to rest for at least one full day each week to give your body time to regenerate. CAUTION: It is very important to avoid overdoing it during the first few months of your exercise program, and to

progress at your own pace.

Begin each workout with five to eight minutes of stretching and light exercise to warm up. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

To adjust the backrest, first adjust the seat to the farthest forward position (see HOW TO ADJUST THE SEAT on page 8). Next, pull out the adjustment pin. Pivot the backrest to the desired position, and then insert the pin into one of the holes in the rounded brackets and the corresponding hole in the seat car- riage (see the inset drawing). Note: When the backrest is in the declined position, the seat will also be declined.

CAUTION: Never sit on the backrest or the head- rest; doing so could cause the crosstrainer to tip,

resulting in injury.

Brackets

Decline

Flat

STRENGTH TRAINING GUIDELINES

After warming up, perform a selection of weight train- ing exercises. The chart on the backrest shows four exercises that can be performed. Consult a reputable book to find other exercises that can be performed using hand weights and a weight bench. To give bal- ance to your workouts, vary the exercises from work- out to workout. Begin with 1 set of 12 repetitions for each exercise. (A "repetition" is one complete cycle of an exercise, such as one sit-up. A "set" is a series of repetitions performed without a pause.) As your fitness level increases, perform 2 or 3 sets for each exercise. Always rest for at least 1 minute after each set. When you can complete 3 sets of 12 repetitions without diffi- culty, you may choose to use heavier weights.

CAUTION: The crosstrainer includes three pairs of hand weights. Do not use other weights with the

crosstrainer.

Finish each workout with five to eight minutes of stretching to cool down. This will increase your flexibility and will help to prevent soreness.

EXERCISE FORM

For the best results, correct form is important. Maintaining proper form means moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Make sure to per- form each exercise with a smooth, steady motion. Exhale as you exert yourself, and inhale as you return to the starting position; never hold your breath.

The weight bench can be used for a variety of exercis- es designed to trim, tone, and strengthen the body. Please read these guidelines before using the weight

bench.

It is recommended that your strength training program include 3 workouts each week. Note: You may wish to use the weight bench and the recumbent cycle on

STAYING MOTIVATED

For motivation, try listening to music or watching tele- vision while you exercise. Use a calendar to keep a record of your workouts, and record key body mea- surements at the end of every month. Remember, the key to lasting results is to make exercise a regular and enjoyable part of your daily life.

MAINTENANCE AND TROUBLESHOOTING

Inspect and tighten all parts of the crosstrainer regu- larly. Replace any worn parts immediately.

To clean the crosstrainer, use a damp cloth and a small amount of mild soap. Important: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.

BATTERY REPLACEMENT

If the console display becomes dim, the batteries should be replaced; most console problems are the result of low batteries. See assembly step 10 on page 7 for replacement instructions. Note: The console requires four "D" batteries.

HOW TO LEVEL THE CROSSTRAINER

After the

crosstrainer has been moved to the location

where it will be

used, make sure that both ends of

front stabilizer Foot

are touching the

floor. If the

crosstrainer rocks slightly during use, turn one or both of the feet

under the front stabilizer until the rocking motion is eliminated.

• Do not hold the metal contacts too tightly; doing so

may interfere with heart rate readings.

• For the most accurate heart rate reading, hold the

metal contacts for about 15 seconds.

For optimal performance of the handgrip pulse sen- sor, keep the metal contacts clean. The contacts

can be cleaned with a soft cloth--never use alco- hol, abrasives, or chemicals.

HOW TO MOVE THE CROSSTRAINER

Before moving the crosstrainer, remove the hand weights and adjust the seat to the position shown in the drawing below. Then, stand behind the crosstrain-

er, hold the rail in the indicated location, and lift the rail until the crosstrainer can be moved on the front

wheels. Carefully move the crosstrainer to the desired location and then lower it. CAUTION: To decrease

the possibility of injury, bend your legs and keep your back straight as you lift the rail and move the crosstrainer; make sure to lift with your legs rather than your back.

HANDGRIP PULSE SENSOR TROUBLESHOOTING

• Avoid moving your hands while using the handgrip pulse sensor. Excessive movement may interfere

with heart rate readings.

PART LISTmModel No. PFEX39931 R0903A

Key No. Qty. Description Key No. Qty. Description

1 1 Frame 50 1 Backrest Frame Endcap

2 1 Front Stabilizer 51 1 1/2" x 70mm Button Bolt 3 1 Frame Extension 52 1 1/2" Nylon Locknut

4 1 Seat Carriage 53 1 Belt 5 1 Backrest Frame 54 1 Pulley/Crank

6 1 Seat Frame 55 1 M6 x 25mm Bolt 7 1 Rear Stabilizer Cover 56 2 Flange Screw

8 1 Front Stabilizer Cover 57 1 Right Crank Arm 9 1 Rear Stabilizer 58 2 M6 Eyebolt

10 1 Backrest 59 1 "U" Bracket

11 1 Left Handlebar 60 4 M6 Nut

12 1 Seat 61 5 M8 Nylon Locknut 13 1 Upright 62 2 Flywheel Washer 14 1 Upright Bushing 63 2 M10 Black Nylon Locknut 15 1 Right Handlebar 64 7 M6 x 16mm Screw 16 1 Console 65 2 M10 x 112mm Carriage Bolt 17 1 Left Side Shield 66 2 M10 Zinc Nylon Locknut 18 1 Right Side Shield 67 1 "C" Magnet Bracket

19 1 Side Shield Cover 68 2 M10 x 52mm Zinc Button Bolt

20 2 Seat Carriage Bushing 69 1 M6 x 50mm Screw 21 2 Small Hand Weight 70 8 M5 x 7mm Screw 22 2 Medium Hand Weight 71 1 M6 Flat Washer 23 2 Large Hand Weight 72 5 M4 x 25mm Screw

24 1 Left Pedal 73 12 M4 x 16mm Screw 25 1 Left Pedal Strap 74 2 M10 x 45mm Button Screw

26 1 Right Pedal 75 4 M4 x 38mm Round Head Screw 27 1 Right Pedal Strap 76 2 M8 x 39mm Button Bolt 28 2 Adjustment Knob 77 2 Handlebar Collar 29 1 Adjustment Pin 78 2 M5 Nut

30 2 Wheel 79 1 M6 x 25.4mm Button Screw 31 1 Left Front Endcap 80 2 M6 x 72mm Button Screw

32 1 Right Front Endcap 81 4 M5 x 12mm Bolt 33 2 Foot 82 1 Reed Switch Clamp 34 1 Adjustment Motor 83 4 M5 Nylon Locknut 35 1 Upper Wire Harness 84 2 M4 x 12mm Round Head Screw 36 1 Lower Wire Harness 85 2 M10 Zinc Split Washer 37 1 Flywheel 86 2 Foam Grip 38 1 Magnet 87 1 M6 Large Washer 39 1 Flywheel Axle 88 1 M8 x 14mm Button Screw 40 2 Flywheel Bearing 89 1 Water Bottle Holder 41 1 "C" Magnet 90 2 Handlebar Foam

42 1 Left Crank Arm 91 2 M4 x 22mm Screw 43 1 Reed Switch/Wire 92 1 M4 x 8mm Screw

44 1 Crank Bearing Assembly 93 2 Seat Frame Endcap 45 4 M5 Flat Washer 94 4 M8 x 12mm Button Screw

46 1 Adjustment Cable 95 1 Handlebar Bracket 47 1 Return Spring # 1 User's Manual 48 2 M6 Nylon Locknut # 3 Allen Wrench 49 2 Seat Bushing

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.

73____..

73,

13-

,L_N-77

_, 14

,_92

.& 63.-_'_ .-

..¢ 56--_"

24_

,72

"11

€,0

0 (,.0 0 CO

HOW TO ORDER REPLACEMENT PARTS

To order replacement parts, call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give the following information:

• The MODEL NUMBER of the product (PFEX39931)

• The NAME of the product (PROFORM ®CROSSTRAINER 56)

• 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 22)

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

LIMITED WARRANTY

ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of ninety (90) days from the date of pur-

chase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is lim-

ited to replacing or repairing, at ICON's option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be pre-authorized by ICON. This warranty does not extend to any product or damage to a product caused by or attributable to freight damage, abuse, mis-

use, improper or abnormal usage or repairs not provided by an ICON authorized service center, products

used for commercial or rental purposes, or products used as store display models. No other warranty

beyond that specifically set forth above is authorized by ICON.

ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con-

nection with the use or performance of the product or damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci- dental or consequential damages. Accordingly, the above limitation may not apply to you.

The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of

merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth

herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above

limitation may not apply to you. This warranty gives you specific legal rights. You may also have other rights which vary from state to state.

ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813

Pro-Form CrossTrainer56 PFEX39931 User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual