Pro-Form Cross Walk si PFTL20462, CROSSWALK si User Manual

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®
Model No. PFTL20462 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 direct assis­tance from our factory.
TO AVOID UNNECESSARY DE­LAYS, PLEASE CALL DIRECT TO OUR TOLL-FREE CUSTOMER HOT LINE. The trained techni­cians on our Customer Hot Line will provide immediate assis tance, free of charge to you.
CUSTOMER HOT LINE:
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1-800-999-3756
Mon.–Fri., 6 a.m.–6 p.m. MST
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CAUTION
Read all precautions and instruc tions in this manual before using this equipment. Save this manual for future reference.
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USER'S MANUAL
Page 2
TABLE OF CONTENTS
®
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: An EXPLODED DRAWING and a PART LIST are attached to the center of this manual. Save the EXPLODED DRAWING and PART LIST for future reference.
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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.
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Page 3
IMPORTANT PRECAUTIONS
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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 in this
manual.
3. Place the treadmill on a level surface, with
eight feet of clearance behind it. Do not place the treadmill on any surface that blocks air openings. To protect the floor or carpet from damage, place a mat under the treadmill.
4. Keep the treadmill indoors, away from mois-
ture 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 small children and pets away from the
treadmill at all times.
7. The treadmill should be used only by per-
sons weighing 250 pounds or less. Do not allow more than one person on the treadmill at a time.
8. Wear appropriate exercise attire 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.
letic shoes. Never use the treadmill with bare feet, wearing only stockings, or in sandals.
9. When connecting the power cord (see HOW
TO PLUG IN THE POWER CORD on page 7), plug the power cord into a surge protector (not included) and plug the surge protector into a grounded circuit capable of carrying 15 or more amps. No other appliance should be on the same circuit.
10. Use only a UL-listed surge protector, rated at
15 amps, with a 14-gauge cord of five feet or less in length. Do not use an extension cord.
11. Never move the walking belt while the power
is turned off. Do not operate the treadmill if
Always wear ath-
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.)
12. Keep the power cord and the surge protector away from heated surfaces.
13. Never start the treadmill while you are stand­ing on the walking belt. Always hold the handrails or upper body arms while using the treadmill.
14. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed.
15. To reduce the possibility of the treadmill overheating, do not operate the treadmill continuously for longer than 1 hour.
16. 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.
17. Never leave the treadmill unattended while it is running. Always remove the key when the treadmill is not in use.
18. You must be able to safely lift 45 pounds (20
kg) to raise, lower, or move the treadmill.
19. When storing or moving the treadmill, make
sure that the storage latch is fully closed.
20. Inspect and tighten all parts of the treadmill every three months.
Never insert any object into any opening.
21.
22. 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 authorized service representa­tive. Servicing other than the procedures in this manual should be performed by an au­thorized service representative only.
SAVE THESE INSTRUCTIONS
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BEFORE YOU BEGIN
Thank you for selecting the PROFORM®CROSS­WALK si treadmill. The CROSSWALK si treadmill combines advanced technology with innovative design to offer you an excellent form of cardiovascular exer­cise, in the convenience and privacy of your home. And when you’re not exercising, the unique CROSS­WALK si can be folded up, requiring less than half the floor space of other treadmills.
For your benefit, read this manual carefully before using the treadmill. If you have additional questions,
Towel
Rack
Accessory Tray
Water
Bottle
Holder
Storage Latch
please 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 note the product model number and serial number before calling. The model number of the treadmill is PFTL20462. The serial num­ber can be found on a decal attached to the treadmill (see the front cover of this manual for the location).
Before reading further, please review the drawing below and familiarize yourself with the labeled parts.
Upper Body Arms
Console
Speed Control
Note: Water Bottle is not included.
Handrails
Foot Rails
Walking Belt
Key/Clip
Resistance
Knobs
Circuit Breaker
FRONT
Power Cord
Cushioned Walking Platform for maximum exercise comfort
Rear Roller Adjustment Bolt
BACK
4
Incline Leg
RIGHT SIDE
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ASSEMBLY
Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not dis pose of the packing materials until assembly is completed. Tools required for assembly: The included allen wrench and your phillips screwdriver and two adjustable wrenches .
1. Attach six Base Pads (73) to the bottom of the Base (75) in the indicated locations (see the inset drawing). Note: One additional Base Pad will be used in assembly step 6, and one extra Base Pad is included.
2. Firmly hold the Uprights (11) as shown. Raise the Uprights until the Base (75) and the front Wheels (74) are resting on the floor.
1
2
73
73
73
75
73
11
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3. Loosen the Crossbar Bolts (2) in the ends of the Console Crossbar (17). Pivot the Console (6) to the angle shown. Look under the Left and Right Crossbar Brackets (4, 51) and find the two small holes in each end of the Console Crossbar (17). Tighten Crossbar Screws (9) into all four holes.
Rotate the Console (6) upward until it stops. Using the 7/32” end of the Allen Wrench (57), tighten the Crossbar Bolts (2) in the ends of the Console Crossbar (17).
4. Next, the treadmill should be raised to the storage posi­tion. Hold the treadmill with your hands in the locations shown at the right.
jury, bend your legs and keep your back straight. As you raise the treadmill, make sure to lift with your legs rather than your back.
halfway to the vertical position.
To decrease the possibility of in-
Raise the treadmill about
74
75
3
2
4
9
17
4
6
2
57
51
9
5
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5. Move your right hand to the position shown at the right,
and hold the treadmill firmly. Using your left hand, lift the storage latch. Raise the treadmill until the locking pin snaps into the storage latch.
Make sure that the locking pin is inside the storage latch, and that the storage latch is fully closed.
5
Storage Latch
Locking Pin
6. See drawing 6B. Attach a Base Pad (73) to the bottom of the Stabilizer Plate (88) in the indicated location.
See drawing 6A. Stand behind the treadmill. Hold the Left Crossbar Bracket (4) and the Right Crossbar Bracket (not shown). Place one foot on the Base (75) in the indicated location.Tip the treadmill back slightly. While the treadmill is held in this position, a second person should slide the Stabilizer Plate (88) onto the Base (see drawing 6C). Keeping your foot on the Base, carefully tip the treadmill up until it is resting on the Base. Make sure that the Stabilizer Plate (88) stays on the Base.
See drawing 6C. Attach the Stabilizer Plate (88) to the Base (75) with a Stabilizer Plate Bolt (105), two Washers (72), and the Stabilizer Plate Nut (95) as shown.
7. Refer to assembly drawing 5 at the top of this page. Hold the upper end of the treadmill with your right hand as shown. Using your left hand, lift the storage latch. Pivot the treadmill slightly until the locking pin is out of the stor­age latch.
6A
7
6C
6B
4
88
73
88
75
95
72
105
75
88
Hold the treadmill firmly with both hands, and lower the treadmill to the floor. To decrease the possibility of in-
jury, bend your legs and keep your back straight.
8. Remove the paper backing from the Adhesive Clip (44).
Press the Adhesive Clip onto the Frame (56) in the indi­cated location. Press the Allen Wrench (57) into the Adhesive Clip. The use of the Allen Wrench is described on page 12.
Make sure that all parts are tightened before you use the treadmill. Note: To protect the floor or carpet, place a
mat under the treadmill.
6
8
44
57
56
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OPERATION AND ADJUSTMENT
THE PERFORMANT LUBETMWALKING BELT
Your treadmill features a walking belt coated with PERFORMANT LUBETM, a high-performance lubricant.
IMPORTANT: Never apply silicone spray or other substances to the walking belt or the walking plat­form. They will deteriorate the walking belt and cause excessive wear.
HOW TO PLUG IN THE POWER CORD
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DANGER: Improper connection
of the equipment-grounding conductor can result in an increased risk of electric shock. Check with a qualified electrician or service­man if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product—if it will not fit the outlet, have a proper outlet in­stalled by a qualified electrician.
Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your home’s power. Voltage surges, spikes, and noise interference can re­sult from weather conditions or from other appliances being turned on or off.
To decrease the pos­sibility of your tread­mill being damaged, always use a surge protector (not in­cluded) with your treadmill.
1
Grounded Outlet Box
Grounding Pin
of electric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. Plug the power cord into a surge
protector, and plug the surge protector into an ap­propriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.
This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illus­trated in drawing 1 below. A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge protector to a 2-pole recep­tacle as shown in drawing 2 if a properly grounded out­let is not available.
The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician.
The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used it must be held in place by a metal screw.
covers are not grounded. Contact a qualified elec­trician to determine if the outlet box cover is grounded before using an adapter.
Grounding Plug
Some 2-pole receptacle outlet box
Treadmill Power Cord
Grounding Plug
Surge protectors are sold at most hardware stores and department stores. Use only a UL­listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.
This product must be grounded. If it should
malfunction or break down, grounding pro­vides a path of least re sistance for electric cur­rent to reduce the risk
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2
Grounded Outlet
Grounded Outlet Box
Lug
Metal Screw
Adapter
Grounding Pin
Grounding Pin
Grounding Plug
Surge Protector
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Page 8
1
INSERT KEY
OFFON
2
RESET / SET SPEED
RESET
Aerobic
Fat Burn
Performance
W
arm-Up &
Cool-Down
SL
OW
FAST
SPEED
PULSE
TIME
CALORIES
ON/CLEAR
THUMB PULSE
DIST
ANCE
Minimum
Maximum
1
INSERT KEY
OFFON
DIAGRAM OF THE CONSOLE
Key Speed Control
Clip
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CAUTION: Before operating the
console, read the following precautions.
• Do not stand on the walking belt when turn-
ing on the power.
• Always wear the clip (see the drawing
above) while operating the treadmill. When the key is removed from the console, the walking belt will stop.
• Adjust the speed in small increments until
you are familiar with the treadmill.
• The training zones marked beside the speed
control are general guidelines only. See pages 14 and 15 for more information.
To reduce the possibility of electric shock,
keep the console dry. Avoid spilling liquids on the console, and use only a sealed water bottle.
STEP BY STEP CONSOLE OPERATION
Before operating the console, make sure that the power cord is properly plugged in. (See HOW TO PLUG IN THE POWER CORD on page 7.)
The console requires two "AA" batteries (not in­cluded); alkaline batteries are recommended. Open the
8
battery cover as shown in the drawing at the upper right.
Pulse Sensor
Note: If there is a thin sheet of clear plastic on the face of the console, remove it.
Press two batteries into the battery compartment, with the negative (-) ends of the batteries touching the springs. Close the battery cover.
Batteries
Battery Cover
Next, step onto the foot rails of the treadmill. Find the clip attached to the key (see the drawing at the top of this page), and slide the clip onto the waistband of your clothing.
Follow the steps below and on page 9 to operate the console.
Insert the key fully into the power switch.
1
Inserting the key will not turn on the displays. The displays will turn on when the ON/CLEAR button is pressed or the walking belt is started. Note: If you just installed batteries, the displays will already be on.
Page 9
Reset the speed control and start the walking belt.
2
RESET / SET SPEED
RESET RESET
Aerobic
Fat Burn
Performance
Warm-Up & Cool-Down
SLOW
FAST
SPEED
TIME
SPEED
PULSE
TIME
CALORIES
ON/CLEAR
DIST
ANCE
SPEED
ON/CLEAR
DIST
ANCE
SPEED
SPEED
TIME
CALORIES
DISTANCE
SPEED
DISTANCE
1
INSERT KEY
OFFON
2
Slide the speed control down
"RESET" position.
to the
Note: Each time the walking belt is stopped, the speed control must be moved to the “RESET” position be
­fore the walking belt can be restarted.
Next, slide the control up until the walking belt begins to move at slow speed.
Carefully step onto the walking belt and begin exer­cising. Change the speed of the walking belt as de­sired by sliding the speed control. To stop the walk­ing belt, step onto the foot rails and slide the speed control to the "RESET" position.
Follow your progress with the monitor displays.
3
TIME
This display shows the total length of time that you have exercised. When the walking belt is stopped, the TIME dis­play will pause after a few seconds.
SPEED
This display shows the current speed of the walking belt.
• CALORIES
The displays can be reset, if desired, by pressing the ON/CLEAR button.
Measure your pulse, if desired.
4
To use the pulse sen­sor, stand on the foot rails and place your thumb on the pulse sensor as shown. The pulse sensor is pressure-activated. 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 PULSE display flashes steadily. Hold your thumb at this level. After 5 to 10 seconds, your pulse will be shown in the PULSE display. 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 displayed, 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 pres­sure to the pulse sensor. Try the sensor several times until you become familiar with it. Remember to stand still while measuring your pulse.
Pulse
Sensor
This display shows the approximate number of Calories you have burned. Note: The ac
­tual number of Calories you have burned may differ slightly from the number shown, depending on the speed and incline of the treadmill.
DISTANCE
This display shows the total distance you have walked or run.
When you are finished exercising, stop the walk-
5
ing belt and remove the key.
Step onto the foot rails, stop the walking belt, and remove the key from the console. Store the key in a secure place.
Note: After the key is removed, the displays will remain on for about four minutes.
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HOW TO USE THE UPPER BODY ARMS
HOW TO CHANGE THE INCLINE OF THE TREADMILL
As you exercise on the treadmill, you can hold either the handrails or the upper body arms. The upper body arms are designed to exercise your arms, shoulders, and back for a total body workout. Hold one upper body arm with each hand, and move the arms forward and back as you walk on the treadmill.
To vary the inten­sity of your upper body exercise, the resistance of the upper body arms can be adjusted. To increase the resistance, turn the resistance knobs clockwise; to decrease the resistance, turn the knobs coun­terclockwise.
Upper Body Arms
Resistance
Knobs
The incline of the treadmill can be changed by raising lowering the back end. Before changing the incline, re-
move the key and unplug the power cord.
Hold the back end of the treadmill frame with both hands. When the back end of the treadmill is in the lowest posi­tion, the incline is about 10%. Raise the back end until both incline legs click into position. The incline will then be about 5%. Raise the back end again until the incline legs click into position. The incline will then be about 3%. To lower the back end, first raise it past the highest position, and then lower it. CAUTION: Before exercis-
ing, push on the back of the treadmill to make sure that the incline legs are locked in position. Both in­cline legs must be at the same level.
or
Incline
Hold the Frame
Leg
in these locations
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL FOR STORAGE
Before folding the treadmill, unplug the power cord.
Caution: You must be able to safely lift 45 pounds (20 kg) in order to raise, lower, or move the treadmill.
1. Hold the treadmill, with your hands in the locations shown at the right. To decrease the possibility of in-
jury, bend your legs and keep your back straight. As you raise the treadmill, make sure to lift with your legs rather than your back. Raise the treadmill about
halfway to the vertical position.
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Page 11
2. Move your right hand to the position shown at the right, and hold the treadmill firmly. Using your left hand, lift the storage latch. Raise the treadmill until the locking pin snaps into the storage latch. Make sure that the locking
pin is inside the storage latch, and that the storage latch is fully closed.
To protect the floor or carpet from damage, place a mat under the treadmill. Keep the treadmill out of di­rect sunlight. Do not leave the treadmill in the storage position in temperatures above 85° Fahrenheit.
Storage Latch
Locking Pin
HOW TO MOVE THE TREADMILL
Before moving the treadmill, convert the treadmill to the stor­age position as described on pages 10 and 11.
1. Make sure that the locking pin is inside the storage
latch, and that the storage latch is fully closed.
2. Hold one crossbar bracket with each hand. Place one foot
on the base as shown.
3. Tilt the treadmill back until it rolls freely on the front
wheels. Carefully move the treadmill to the desired loca­tion. To reduce the risk of injury, use extreme caution
while moving the treadmill. Do not attempt to move the treadmill over an uneven surface.
4. Place one foot on the base, and carefully lower the tread-
mill until it is resting in the storage position.
HOW TO LOWER THE TREADMILL FOR USE
1. Hold the upper end of the treadmill with your right hand as
shown. Using your left hand, lift the storage latch. Pivot the treadmill slightly until the locking pin is out of the stor­age latch.
Crossbar Bracket
Base
Front Wheels
Storage Latch
Locking Pin
Hold the treadmill firmly with both hands, and lower the
2.
treadmill to the floor. To decrease the possibility of in-
jury, bend your legs and keep your back straight.
1
1
Page 12
TROUBLE-SHOOTING
Tripped
Reset
Most treadmill problems can be solved by following the steps below. Find the symptom that applies, and follow the steps listed. If further assistance is needed, please call our Customer Service Department toll­free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays).
1. SYMPTOM: THE POWER DOES NOT TURN ON
a. Make sure that the power cord is plugged into a surge protector, and that the surge protector is plugged into
a properly grounded outlet. (See HOW TO PLUG IN THE POWER CORD on page 7.) Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.
b. After the power cord has been plugged in, make sure that the key is fully inserted into the console. (See step
1 on page 8.)
c. Check the circuit breaker located on the treadmill near the
power cord. If the switch protrudes as shown, the circuit breaker has tripped. To reset the circuit breaker, wait for five minutes and then press the switch back in.
2. SYMPTOM: THE POWER TURNS OFF DURING USE
a. Check the circuit breaker located on the treadmill frame near the power cord (see 1. c. above). If the circuit
breaker has tripped, wait for five minutes and then press the switch back in.
Tripped Reset
b. Make sure that the power cord is plugged in.
c. Remove the key from the console. Reinsert the key fully into the console. (See step 1 on page 8.)
d. If the treadmill still will not run, please call our toll-free Customer Service Department.
3. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON
a. Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.
b. If the walking belt still slows when walked on, please call our toll-free Customer Service Department.
4. SYMPTOM: THE WALKING BELT IS OFF-CENTER WHEN WALKED ON
If the walking belt has shifted to the left, first remove the key and
a.
UNPLUG THE POWER CORD. Using the 3/16” end of the allen wrench, turn the left rear roller adjustment bolt clockwise 1/4 of a turn. Plug in the power cord, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is centered.
b. If the walking belt has shifted to the right, first remove the key
and UNPLUG THE POWER CORD. Using the 3/16” end of the allen wrench, turn the left rear roller adjustment bolt counter­clockwise 1/4 of a turn. Plug in the power cord, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is centered.
a
b
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Page 13
5. SYMPTOM: THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY
The console requires two "AA" batteries (not in-
a.
cluded); alkaline batteries are recommended. If the displays of the console do not function prop
-
Batteries
erly, the batteries should be replaced. Open the battery cover as shown at the right. Press two batteries into the battery compartment, with the negative (-) ends of the batteries touching the springs. Close the battery cover.
6. SYMPTOM: ONE OF THE UPPER BODY ARMS SQUEAKS DURING USE
a. Correcting this problem requires a small amount of white marine
grease, available at most department stores.
Turn the Resistance Knob (59) counterclockwise until it can be removed. Remove the Resistance Cone (60) and the Upper Body Arm (12), along with the 3/8” Flat Washers (65), Spring Washer (62), Thrust Washers (63), and Thrust Bearing (64). (Note: If the Resistance Sleeve [61] comes out of the Resistance Bracket [66], press it back in.) Apply a thin layer of white marine grease to the outer surface of the Resistance Cone (60). Reattach all parts in the order shown at the right.
66
61
60
65
Battery Cover
12
62
63
64
65
59
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Page 14
CONDITIONING GUIDELINES
Maximum
Minimum
!!
!!
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 ex ercise program. Remember—these are general guide lines. For more detailed information about exercise, obtain a reputable book or consult your physician.
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 recommended heart rates for fat burning, aerobic exercise, and high performance athletic conditioning. (This chart is also found on the console.)
Training Zone Chart
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Fat Burning
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 does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near the lowest number in your training zone as you exercise. It may also be helpful to set the speed control on the console to FAT BURN to help you maintain the proper intensity level. (See page 8.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys­tem, your exercise must be “aerobic.” 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. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 8.)
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone. It may also be helpful to set the speed control on the console to PERFORMANCE to help you maintain the proper intensity level. (See page 8.)
To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, look above your age and find the box containing three numbers. The three num­bers are your “training zone.” The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for aerobic ex­ercise; the highest number is the recommended heart rate for high performance athletic conditioning.
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Training Zones
HOW TO MEASURE YOUR HEART RATE
You can measure your heart rate using the pulse sen sor on the console. Exercise for about four minutes, and then measure your heart rate immediately. If your heart rate is too high or too low, adjust the speed and incline of the treadmill until your heart rate is at the proper level.
WORKOUT GUIDELINES
A well-rounded workout includes three phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhyth­mic stretches to increase the body temperature, heart rate and circulation in preparation for strenuous exer cise. Stretching also guards against muscle, tendon and ligament sprains.
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Page 15
A cardiovascular phase, including 20 to 30 minutes of exercising with your heart rate in your training zone. (See EXERCISE INTENSITY on page 14 to find your training zone.)
A cool-down phase, consisting of 5 to 10 minutes of stretching. Thorough stretching offsets muscle con­tractions and other problems caused when you stop exercising suddenly. Stretching for increased flexibility is also most effective during this phase. This phase should leave you relaxed and comfortably tired.
SUGGESTED STRETCHES
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 exer
­cise, you may complete up to five workouts each week, if desired.
Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.
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 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.
1
2
3
4
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for 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.
5
15
Page 16
PART LIST—Model No. PFTL20462 R0496A
Key No. Qty. Description
1 10 Console Bracket Screw 2 2 Crossbar Bolt 3 2 Crossbar Washer 4 1 Left Console Bracket 5 6* 1 Console 7 8 Console Screw 8 2 Ground Wire Grommet
9 4 Crossbar Screw 10 8 Cage Nut 11 2 Upright 12 2 Upper Body Arm w/Foam 13 1 Key/Clip 14 1 Spring Sleeve 15 1 Pot Wire Harness 16 1 Upright Wire Harness 17 1 Console Crossbar 18 2 Crossbar Bracket 19* 1 Motor/Pulley/Flywheel/Fan 20 1 Motor 21 1 Pulley/Flywheel/Fan 22 1 Water Bottle Holder Insert 23 1 Potentiometer 24 1 Speed Knob 25 1 Motor Belt 26 7 Nut 27 9 Motor Tension Bolt/Upright Bolt 28 1 Motor Tension Washer 29 5 Star Washer 30 2 Motor Bolt 31 1 Wire Tie 32 1 Front Hood 33 8 Hood Anchor Screw 34 1 Motor Tension Nut 35 1 Motor Mount Bracket 36 4 Rubber Hood Anchor 37 4 Metal Hood Anchor 38 1 Front Hood Spacer 39 1 Motor Swivel Bolt 40 2 Motor Nut 41 1 Reed Switch Extension Wire 42 1 Reed Switch/Sensor Wire 43 44 2 Adhesive Clip 45 14 Screw 46 47 48 1 Electronics Bracket 49 1 Controller 50 1 Choke 51 52 1 Wire Guard 53 1 Circuit Breaker 54 1 Front Roller Adjustment Bolt 55 5 Adjustment Washer 56 1 Frame 57 1 Allen Wrench 58 59 2 Resistance Knob 60 2 Resistance Cone 61 62 63 4 Thrust Washer 64
2 Foam Grip
1 Magnet
3 Wire Clip 1 Square Plug
1
2
2 Resistance Sleeve 2
2
Right Console Bracket
5/8” Flat Washer
Spring Washer
Thrust Bearing
Key No. Qty. Description
65 4 3/8” Flat Washer 66 2 Resistance Bracket 67 2 Resistance Bolt 68 2 Upright Cable Loom 69 70 4 Front Wheel Bolt/Pivot Bolt 71 4 Wheel Spacer 72 4 Washer 73 8 Base Pad 74 4 Wheel 75 1 Base 76 2 Upright Pivot Washer 77 4 Resistance Bracket Bolt 78 2 Foot Rail 79 1 Power Cord 80 1 Grommet 81 30 Safety Cover Screw/Hood Screw 82 1 Safety Cover 83 2 Base Shock Nut 84 1 Base Shock Bolt 85 1 Base Shock 86 8 Isolator 87 2 Belt Guide 88 1 Stabilizer Plate 89 4 Roller Guard 90 1 Front Roller/Pulley 91 1 Walking Platform 92 1 Walking Belt 93 8 Platform Screw 94 1 Left Rear Roller Adj. Bolt 95 3 Wheel Nut/Stabilizer Plate Nut 96 1 Tension Spring 97 1 Short Reed Switch 98 4 Resistance Bracket Washer
99 1 Battery Cover 100 2 Incline Leg Bracket 101 2 Guard Spring 102 1 Roller Tension Nut 103 1 Rear Roller Guard 104 1 Rear Roller 105 1 Stabilizer Plate Bolt 106 4 Ratchet Mounting Screw 107 108 4 Incline Leg Spacer 109 2 Incline Leg Latch 110 111 112 2 Incline Wheel Bolt 113 1 Right Rear Roller Adj. Bolt 114 2 Incline Leg 115 116 2 8” Wire Tie 117 2 Upright Pivot Nut 118 1 Tie Holder Clamp 119 1 Rear Hood 120 1 100” Green Ground Wire 121 1 Ground Wire Screw
#
#` 1 8” White Wire, Male/Female
# 1 User’s Manual
* Includes all parts shown in the box # These parts are not illustrated
2 Upright Pivot Bolt
2 Incline Leg Spring
8 Isolator Cover 1 Upright Plug
1
1
Rear Hood Spacer
4” Black Wire, Male/Female
Page 17
65
63
64
63
62
40
95
74
112
26
27
114
26
109
107
1
106
108
108
100
37
37
36
81
115
33
81
33
81
95
72
88
105
72
99
56
111
119
73
73
73
73
73
84
72
83
84
83
85
50
45
120
121
120
49
45
41
70
26
27 28
30
81
34
35
39
81
32
81
46
45
51
48
37
53
54
55
79
80
87
45
82
92
78
91
93
55
96
55
102
104
113
57
44
55
94
103
78
93
116
118
11
13
45
81
86
69
1
2
4
1
11
1
2
1
29
69
15
68
81
89
7
7
7
7
17
15
16
68
101
101
67
66
61
60
59
66
16
67
61
60
59
12
12
5
5
77
77
65
63
63
64
9
9
38
62
25
21
20
19*
36
33
33
37
36
3
3
89
29
29
98
98
89
89
90
52
110
42
44
45
43
47
14
6*
27
22
23
24
76
117
76
8
10
10
18
7
7
26
74
70
71
71
74
70
71
71
26
27
75
27
10
10
58
45
97
54
58
31
EXPLODED DRAWING—Model No. PFTL20462 R0496A
Page 18
ORDERING 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). When ordering parts, please be prepared to give the following information:
• The MODEL NUMBER OF THE PRODUCT (PFTL20462).
• The NAME OF THE PRODUCT (PROFORM®CROSSWALK si 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 PART LIST attached to the center of this manual).
• The DESCRIPTION OF THE PART(S) (see the EXPLODED DRAWING and PART LIST attached to the center of this manual).
If possible, place the treadmill near your telephone for easy reference when calling.
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 pur­chase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is lim­ited to replacing or repairing, at ICON's option, the product at one of its authorized service centers. All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid, accompanied by sufficient proof of pur­chase. All returns 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, misuse, improper or abnormal usage or repairs not provided by an ICON authorized service center, to products used for commercial or rental purposes, or to 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 DAM AGES ARISING OUT OF OR IN CONNECTION WITH THE USE OR PERFORMANCE OF THE PROD­UCT OR OTHER 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 INCIDENTAL 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.
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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
Part No. 129626 F00419AC R0496A Printed in USA © 1996 ICON Health & Fitness, Inc.
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