ORDERING REPLACEMENT PARTS
If you encounter any difficulties or problems with this product, contact the ICON Fitness Lifestyle Ltd. office, or
write:
ICON Fitness Lifestyle Ltd.
Greenwitch House
223 North Street
Sheepscar
Leeds LS7 2AA
Tel: Country Code: 0345-089009
Fax: 0113-2411120
To help us assist you, please be prepared to give the following information:
¥ The MODEL NUMBER of the product (PETL21462).
¥ The NAME of the product (PROFORM CROSSWALK¨csi treadmill).
¥ The SERIAL NUMBER of the product (see the front cover of this manual).
¥ The KEY NUMBER of the part(s) (see the EXPLODED DRAWING and the PART LIST attached to the centre
of this manual).
¥ The DESCRIPTION of the part(s) (see the EXPLODED DRAWING and the PART LIST attached to the centre
of this manual).
If possible, place the treadmill near your telephone for easy reference when calling.
Model No. PETL21462
Serial No.
Serial Number Decal
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or find that there
are missing or damaged parts,
we will guarantee you complete
satisfaction through our
Customer Service Department.
Part No. 137716 R0597A PROFORM is a registered trademark of ICON Health & Fitness, Inc. © 1997 Printed in USA
Please CALL:
0345-089009
Or WRITE:
ICON Fitness Lifestyle Ltd.
Greenwitch House
223 North Street
Sheepscar
Leeds LS7 2AA
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this
manual for future reference.
USER'S MANUAL
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: An EXPLODED DRAWING and a PART LIST are attached to the centre of this manual. Save the
EXPLODED DRAWING and PART LIST for future reference.
Training Zone Exercise
After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to
60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exerciseÑnever hold your breath.
Cool-down
Finish each workout with 5 to 10 minutes of stretching
SUGGESTED STRETCHES
to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise problems.
Exercise Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week if desired.
The key to success is to make exercise a regular and
enjoyable part of your everyday life.
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons, read the
following important precautions and information before operating the treadmill.
1. It is the responsibility of the owner to ensure
that all users of this treadmill are adequately
informed of all warnings and precautions.
2. Use the treadmill only as described.
3. Place the treadmill on a level surface, with
2 m (8 feet) of clearance behind it. Do not
place the treadmill on a surface that blocks
any air openings. To protect the floor or carpet from damage, place a mat under the treadmill.
4. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a
garage or covered patio, or near water.
5. Do not operate the treadmill where aerosol
products are used or where oxygen is being
administered.
6. Keep children and pets away from the treadmill at all times.
7. The treadmill should be used only by persons
weighing 115 kg (250 lbs) or less.
8. Never allow more than one person on the
treadmill at a time.
9. Wear appropriate clothing when using the
treadmill. Do not wear loose clothing that
could become caught in the treadmill. Athletic
support clothes are recommended for both
men and women. Always wear athletic shoes.
Never use the treadmill with bare feet, wearing only stockings, or in sandals.
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10. When connecting the power cord (see HOW
TO PLUG IN THE POWER CORD on page 7),
plug the power cord on earth circuit capable
of carrying 8 or more amps. No other appliance should be on the same circuit.
11. If an extension cord is needed, use only a 14gauge general-purpose three cord of cable of
1,5 meters (5 feet) or less in length.
12. Keep the power cord away from heated surfaces.
13. Never move the walking belt whilst the power
is turned off. Do not operate the treadmill if
the power cord or plug is damaged, or if the
treadmill is not working properly. (See BEFORE YOU BEGIN on page 4 if the treadmill is
not working properly.)
14. Never start the treadmill whilst you are standing on the walking belt. Always hold the
handrails or upper body arms whilst using the
treadmill.
15. The treadmill is capable of high speeds.
Adjust the speed in small increments to
avoid sudden jumps in speed.
16. To reduce the possibility of the treadmill
overheating, do not operate the treadmill
continuously for longer than 1 hour.
17. The pulse sensor is not a medical device.
Various factors, including the user's movement, may affect the accuracy of heart rate
The correct form for several basic stretches is shown in the
drawings below. Move slowly as you stretchÑnever 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 both legs. 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 both legs. 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 both legs. 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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CONDITIONING GUIDELINES
WARNING: Before beginning
this or any exercise program, consult your
physician. This is especially important for individuals over the age of 35 or individuals
with pre-existing health problems.
The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.
The following guidelines will help you to plan your exercise program. RememberÑthese are general guidelines. For more detailed information about exercise,
obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to burn fat, strengthen your cardiovascular system, or increase your athletic performance, you can tailor your exercise to your specific
goals. The key to achieving the desired results is to exercise with the proper intensity.
Burning Fat
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for energy. 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, set the speed control on the
console to FAT BURN to help you maintain the proper
intensity level. (See pages 8 and 9.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. The proper intensity
level for aerobic exercise can be found by using your
pulse as a guide. As you exercise, your pulse should
be kept at a level between 70% and 85% of your maximum possible heart rate. This is known as your training zone. You can find your training zone in the table
at the top of this page. Training zones are listed according to age and physical condition.
During the first few months of your exercise program,
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Training Zone (Beats/Min.)
Age
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 115-140
85 118-144 114-139
keep your pulse near the low end of your training zone
as you exercise. After a few months of regular exercise, your pulse can be gradually increased until it is
near the middle of your training zone as you exercise.
You can measure your pulse using the pulse sensor.
Exercise for about four minutes, and then measure
your pulse immediately. If your pulse is too high or too
low, adjust the intensity of your exercise. It may also
be helpful to set the speed control on the console to
AEROBIC to help you maintain the proper intensity
level. (See pages 8 and 9.)
Performance Training
If your goal is high performance athletic conditioning,
set the speed control on the console to PERFORMANCE to help you maintain the proper intensity level.
(See pages 8 and 9.)
WORKOUT GUIDELINES
Each workout should include three parts: (1) a warmup, (2) training zone exercise, and (3) a cool-down.
Warm-up
Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up (see SUGGESTED STRETCHES on page 15).
Unconditioned Conditioned
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
18. Never leave the treadmill unattended whilst it
is running. Always remove the key when the
treadmill is not in use.
19. You must be able to safely lift 45 pounds
(20 kg) to raise, lower, or move the treadmill.
20. When folding or moving the treadmill, make
sure that the storage latch is fully closed.
21. Inspect and tighten all parts of the treadmill
every three months.
22. Never insert any object into any opening.
23. Always unplug the power cord before performing the maintenance and adjustment
procedures described in this manual. Never
remove the motor hood unless instructed to
do so by an authorised service representative. Servicing other than the procedures in
this manual should be performed by an authorised service representative only.
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.
SAVE THESE INSTRUCTIONS
The decals shown below have been placed on your treadmill. If one of the decals is missing, or if it is not
legible, please call our Customer Service Department to order a free replacement decal (see ORDERING
REPLACEMENT PARTS on the back cover of this manual). Apply the decal in the location shown.
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