®
odel No. PFTL49490
Visit our website at
www.proform.com
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M
Serial No.
Serial
Number
Decal
QUESTIONS?
As a manufacturer, we are committed to providing complete
customer satisfaction. If you
have questions, or if there are
missing or damaged parts, we
will guarantee complete satisfaction through direct assistance
from our factory.
USER'S MANUAL
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 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 instructions in this manual before using
this equipment. Save this manual
for future reference.
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
OW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10
H
TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: An EXPLODED DRAWING is attached in the center of this manual.
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 in this
manual.
3. Place the treadmill on a level surface, with at
least 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 moisture and dust. Do not put the treadmill in a
garage or covered patio, or near water.
Do not operate the treadmill where aerosol
5.
products are used or where oxygen is being
administered.
Keep children under the age of 12 and pets
6.
away from the treadmill at all times.
The treadmill should not be used by persons
7.
weighing more than 250 pounds.
ing that could become caught in the treadmill.
Athletic support clothes are recommended for
both men and women.
shoes. Never use the treadmill with bare feet,
wearing only stockings, or in sandals.
10. When connecting the power cord (see 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. Do not use an extension cord.
11. 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.
Keep the power cord and the surge suppres
12.
sor away from heated surfaces.
Never move the walking belt while the power
13.
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 tread
mill is not working properly.)
Always wear athletic
-
-
Never allow more than one person on the
8.
treadmill at a time.
9. Wear appropriate exercise clothing when
using the treadmill. Do not wear loose cloth
2
Never start the treadmill while you are stand-
14.
ing on the walking belt. Always hold the
handrails while using the treadmill.
-
15. The treadmill is capable of high speeds.
Adjust the speed in small increments to avoid
sudden jumps in speed.
16. Never leave the treadmill unattended while it
is running. Always remove the key, and unplug the power cord when the treadmill is not
in use.
17. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. (See
ASSEMBLY on page 5, and HOW TO MOVE
THE TREADMILL on page 10.) You must be
able to safely lift 45 pounds (20 kg) in order to
raise, lower, or move the treadmill.
20. Inspect and tighten all parts of the treadmill
regularly.
21. Never drop or insert any object into any opening.
DANGER: Always unplug the power
22.
ord immediately after use, before cleaning
c
the treadmill, and 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.
18. Do not change the incline of the treadmill by
placing objects under the treadmill.
19. When folding or moving the treadmill, make
sure that the storage latch is fully closed.
23. This treadmill is intended for in-home use
only. Do not use this treadmill in any commercial, rental, or institutional setting.
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 have been placed on
your treadmill. If a decal is missing, or
if it is not legible, please call our
Customer Service Department, toll-free,
to order a free replacement decal (see
ORDERING REPLACEMENT PARTS on
the back cover of this manual). Apply
the decal in the location shown.
3
BEFORE YOU BEGIN
Thank you for selecting the new PROFORM®L18
treadmill. The L18 treadmill combines advanced technology with innovative design to let you enjoy an excellent form of cardiovascular exercise in the convenience
and privacy of your home. And when you’re not exercising, the unique L18 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,
please call our Customer Service Department toll-free
Water Bottle
Holder (Bottle
not included)
Storage Latch
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 PFTL49490. 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.
Book Holder
Console
Key/Clip
Handrail
Foot Rails
Rear Roller
Adjustment Bolts
LEFT SIDE
Walking Belt
RIGHT SIDE
Circuit
Breaker
Front
Wheel
Power Cord
Cushioned Walking Platform
4
ASSEMBLY
Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not
ispose of the packing materials until assembly is completed.Assembly requires the included allen wrench
d
and your own phillips screwdriver and adjustable wrench .
. With the help of a second person, carefully raise the
1
readmill to the upright position. While a second person
t
tips the treadmill to one side and holds it, insert one of
the Extension Legs (103) into the treadmill as shown.
Make sure that the Extension Leg is turned so the
Warning Decal (20) is on top.
Next, tip the treadmill to the other side and insert the
other Extension Leg (not shown) in the same way. Lower
the side of the treadmill so that both Extension Legs
(103) are resting flat on the floor.
1
20
103
2. Refer to HOW TO LOWER THE TREADMILL FOR USE
on page 10. Follow the instructions in step 2 to lower
the treadmill.
Attach the latch support to the center hole in the left
Upright (82) with a 3/4” Screw (89).
Screw is tight, but do not overtighten it; if the Screw
is overtightened, the latch will not slide smoothly.
Remove the tape from the Latch Assembly (77). Be
careful to hold the parts in place. Inset drawing (a)
shows how the Latch Assembly fits together. Refer to
inset drawing (b). Insert the springs into the bracket as
shown. Make sure the tabs are touching the bracket
and the back end of the latch is flush with the bracket.
Attach the Latch Assembly (77) to the left Upright (82)
with two 3/4” Screws (89).
Slide the upper end of a Handrail (75) onto the right
3.
Upright (82) as shown. Note: It will be necessary to
pivot the Handrail to the side and back repeatedly
(see arrow A) while pushing on the Handrail (see
arrow B) to slide it fully onto the Upright. Next, pivot
the lower end of the Handrail down,
right Upright, and then align it with the indicated hole.
Slide the other Handrail (75) onto the left Upright (82) as
described above.
Make sure that the
push it toward the
2
89
3
77
75
82
89
Latch
Support
82
75
a
Latch
b
Spring
Flush
Spring
B
Bracket
Tabs
82
A
Hole
5
4. With the help of a second person, carefully tip the
Uprights (82) down as shown. Make sure the Extension
egs (103) remain inserted into the Uprights. Attach
L
ne of the Extension Legs with two of the four Short
o
Screws (76) as shown. Attach the other Extension Leg in
the same way.
4
82
Tighten a Handrail Bolt (78) with a Handrail Washer (96)
into the right Upright (82) and the lower end of the right
Handrail (75) as shown. Note: Refer to drawing 4b. To
align the hole in the Handrail (75) with the hole in the
Upright (82), it may be necessary to have a second person place one foot on the treadmill as they lift the
Handrail. Insert the Handrail Bolt when the holes are
aligned.
Next, tighten a Handrail Bolt (78) with a Handrail Washer
(96) into the left Upright (82) and the lower end of the left
Handrail (not shown).
With the help of a second person, carefully tip the
Uprights (82) back to the upright position.
4b
75
82
103
76
76
96
78
76
76
103
96
78
82
75
5. Make sure that all parts are tightened before you use the treadmill. Keep the included allen wrench in a
safe place. The allen wrench is used to adjust the walking belt (see page 12). To protect the floor or carpet,
place a mat under the treadmill.
Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, a
small amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal
condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, simply wipe off
the lubricant with a soft cloth and a mild, non-abrasive cleaner.
6
OPERATION AND ADJUSTMENT
HE PERFORMANT LUBE
T
Your treadmill features a walking belt coated with
PERFORMANT LUBETM, a high-performance lubricant.
MPORTANT: Never apply silicone spray or other
I
ubstances to the walking belt or the walking plat-
s
form. They will deteriorate the walking belt and
cause excessive wear.
HOW TO PLUG IN THE POWER CORD
TM
ALKING BELT
W
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
f electric shock. This product is equipped with a cord
o
having an equipment-grounding conductor and a
grounding plug.
protector, and plug the surge protector into an ap-
ropriate outlet that is properly installed and
p
rounded in accordance with all local codes and
g
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
Plug the power cord into a surge
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 resistance for electric current to reduce the risk
2
Grounded Outlet
Grounded Outlet Box
Lug
Metal Screw
Adapter
Grounding Pin
Grounding Pin
Grounding Plug
Surge Protector
7
CONSOLE DIAGRAM
Incline Control
Note: If there is a thin sheet of clear plastic
on the face of the console, remove it.
LED Track
CAUTION: Before operating the
console, read the following precautions.
Key
Displays
Speed Control
Clip
Battery Cover
• Do not stand on the walking belt when
turning on the power.
• Always wear the clip (see the drawing at
the lower right) while using the treadmill.
When the key is removed from the console,
the walking belt will stop.
• Adjust the speed in small increments.
• The training zones marked above the
speed control are general guidelines only.
See page 13 for more information.
• To reduce the possibility of electric shock,
keep the console dry. Avoid spilling liquids
on the console and use only a sealable
water bottle.
BATTERY INSTALLATION
The console requires two "AA" batteries (not in-
cluded). Alkaline batteries are recommended. Open
the battery cover as shown in the drawing at the upper
right. Insert two batteries into the battery compartment,
making sure that the negative (–) ends of the batteries
Battery
Batteries
are touching the springs in the battery compartment.
Close the battery cover, push up on the battery cover
tab, and then push the tab forward as shown in the
inset drawing. Be sure that the tab locks into place.
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.)
Next, step onto the foot
rails of the treadmill. Find
the clip attached to the key,
and slide the clip onto the
waistband of your clothing.
Follow the steps on page 9 to operate the console.
Cover Tab
Clip
8
nsert the key fully into the power switch.
I
1
Inserting the key will
not turn on the dis-
lays. The displays will
p
turn on when the
ON/RESET button is
pressed or when the
walking belt is started.
Note: If you just
installed batteries, the displays will already be on.
Reset the speed control.
2
Slide the speed control
to the RESET position.
Note: Each time the
walking belt is
stopped, the speed
control must be
moved to the RESET
position before the
walking belt can be
restarted.
pleted 1/4 mile. A new lap will then begin.
ISTANCE display
D
This display shows the
istance that you have
d
walked or run, in miles.
CALS/FAT CALS
display—This display
shows the approximate
numbers of
and
fat calories
have burned. (See FAT
BURNING on page 13.)
Every seven seconds, the display will change from
one number to the other. Arrows in the display will
indicate which number is currently shown.
SPEED display—This
display shows the
speed of the walking
belt, in miles per hour.
calories
—
Arrow
you
Start the walking belt.
3
After you have moved the speed control to the
RESET position, slowly slide it to the right 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.
Adjust the incline of the treadmill as desired.
4
To change the incline of
the treadmill, press the
top or bottom of the incline control until the
desired incline level is
reached.
Follow your progress with the LED track and
5
the four displays.
TIME display—This
display shows the
elapsed time.
To reset the displays at
any time, press the
ON/RESET button.
When you are finished exercising, stop the
6
walking belt and remove the key.
Step onto the foot rails, stop the walking belt and
remove the key from the console. The displays will
turn off about five minutes after the key is removed.
Note: To conserve the batteries, the displays
will automatically turn off any time that the
walking belt is stopped and the ON/RESET
button is not pressed for five minutes.
The LED Track—The
LED track represents a
distance of 1/4 mile. As
you exercise, the indi
cators around the track
will light one at a time
until you have
com-
-
9
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL FOR STORAGE
Before folding the treadmill, adjust the incline to the
lowest position. If this is not done, the treadmill may be
ermanently damaged. Next, unplug the power cord.
p
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.
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.
to the vertical position.
2. Move your right hand to the position shown and hold the treadmill firmly. Using your left thumb, slide the stor-
age latch to the left and hold it. Raise the treadmill until the storage latch closes over the catch.
the storage latch is fully closed over the latch catch.
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.
HOW TO MOVE THE TREADMILL
Before moving the treadmill, convert the treadmill to the storage position as described above. Make sure that the
storage latch is closed fully over the catch.
CAUTION: To decrease the possibility of in-
Raise the treadmill about halfway
1
2
Storage
Latch
Latch
Catch
Open
Make sure that
Closed
1. Hold the handrails as shown and place one foot against a
wheel.
book holder may be damaged.
2. Tilt the treadmill back until it rolls freely on the front wheels.
Carefully move the treadmill to the desired location. Never
move the treadmill without tipping it back. To reduce
the risk of injury, use extreme caution while moving
the treadmill.
over an uneven surface.
3. 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. Refer to drawing 2 above. Hold the upper end of the
treadmill with your right hand as shown. Using your left
thumb, slide the storage latch to the left and hold it. Pivot the treadmill down until the frame is past the storage
latch.
2. Refer to drawing 1 above. Hold the treadmill firmly with both hands, and lower the treadmill to the floor.
CAUTION: To decrease the possibility of injury, bend your legs and keep your back straight.
Do not hold or push on the book holder or the
Do not attempt to move the treadmill
3
Book Holder
Front Wheels
Base
10
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 toll-
ree at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays).
f
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.
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 9.
d. If the treadmill still will not run, please call our Customer Service Department, toll-free.
3. SYMPTOM: THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY
a. Remove the key from the console and UNPLUG THE POWER
CORD. Remove the screws from the hood. Carefully remove the
hood. Locate the Reed Switch (21) and the Magnet (43) on the
left side of the Pulley (42). Turn the Pulley until the Magnet is
aligned with the Reed Switch. Make sure that the gap between
the Magnet and the Reed Switch is about 1/8”. If necessary,
loosen the Reed Switch Screw (76) and move the Reed Switch
slightly. Retighten the Screw. Re-attach the hood, and run the
treadmill for a few minutes to check for a correct speed reading.
c
Tripped
1/8”
76
21
Top
View
Reset
42
43
1
1
4. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON
. Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.
a
. If the walking belt is overtightened, treadmill performance may
b
decrease and the walking belt may be permanently damaged.
Remove the key and
UNPLUG THE POWER CORD. Using the
b
3”–4”
allen wrench, turn both rear roller adjustment bolts counterclockwise, 1/4 of a turn. When the walking belt is properly tightened,
you should be able to lift each side of the walking belt 3 to 4
inches off the walking platform. The center of the walking belt
should just touch the walking platform. Be careful to keep the
walking belt centered. Plug in the power cord, insert the key and
run the treadmill for a few minutes. Repeat until the walking belt
Rear Roller Adjustment Bolts
is properly tightened.
c. If the walking belt still slows when walked on, please call our Customer Service Department, toll-free.
5. SYMPTOM: THE WALKING BELT IS OFF-CENTER OR SLIPS
a. If the walking belt has shifted to the left, first remove the key and UNPLUG THE POWER CORD. Using
the allen wrench, turn the left rear roller adjustment bolt clockwise, and the right bolt counterclockwise, 1/4
a
of a turn each. Be careful not to overtighten the walking belt. 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 allen wrench, turn the left rear roller adjustment bolt counterclockwise, and the right bolt clockwise, 1/4
of a turn each. Be careful not to overtighten the walking belt. Plug in the power cord, insert the key and run
the treadmill for a few minutes. Repeat until the walking belt is
centered.
b
c. If the walking belt slips when walked on, first remove the key
and UNPLUG THE POWER CORD. Using the allen wrench,
turn both rear roller adjustment bolts clockwise, 1/4 of a turn.
When the walking belt is correctly tightened, you should be able
to lift each side of the walking belt 3 to 4 inches off the walking platform. Be careful to keep the walking belt
centered. Plug in the power cord, insert the key and run the
treadmill for a few minutes. Repeat until the walking belt is prop
-
a
erly tightened.
12
CONDITIONING GUIDELINES
WARNING: B
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 following guidelines will help you to plan your exercise program. Remember—these are general guidelines only. For more detailed exercise information, 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 and aerobic exercise. (This chart is also found on the console.)
efore beginning
raining zone. It may also be helpful to set the speed
t
control on the console to FAT BURN to help you maintain the proper intensity level. (See page 9.)
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 highest 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 9.)
High Performance Athletic Conditioning
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 page 9.) Note: During the first few weeks of your
exercise program, keep your heart rate near the low
end of your training zone.
To find the proper heart rate for you, first find your age
on the left side of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers to
the right of your age. The three numbers are your
“training zone.” The lower two numbers are recommended heart rates for fat burning; the higher number
is the recommended heart rate for aerobic exercise.
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
the first few minutes does your body begin to use
stored
adjust the speed and incline of the treadmill until your
heart rate is near one of the lower two numbers in your
carbohydrate calories
fat calories
for energy. If your goal is to burn fat,
for energy. Only after
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop
exercising and
place two fingers
on your wrist as
shown. Take a sixsecond heartbeat
count, and multiply
the result by ten to
find your heart
rate. (A six-second count is used because your heart
rate drops quickly when you stop exercising.) If your
heart rate is too high or too low, adjust the speed or in
cline of the treadmill accordingly.
WORKOUT GUIDELINES
A well-rounded workout includes the following three
important parts:
A Warm-up
Start each workout with 5 to 10 minutes of stretching
and light exercise (see SUGGESTED STRETCHES on
page 14). A proper warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
-
13
Training Zone Exercise
fter warming up, increase the intensity of your exer-
A
cise until your pulse is in your training zone for 20 to
0 minutes. (During the first few weeks of your exer-
6
cise program, do not keep your pulse in your training
zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise—never hold your breath.
A 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.
The correct form for several basic stretches is shown in the
drawings below. Move slowly as you stretch—never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward
from your hips. Allow your back and shoulders to relax as you
reach down toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Hamstrings,
back of knees, and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back, and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your
back foot flat on the floor. Bend your front leg, lean forward
and move your hips toward the wall. Hold for 15 counts, then
relax. Repeat 3 times for each leg. To cause further stretching
of the achilles tendons, bend your back leg as well. Stretches:
Calves, achilles tendons, and ankles.
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.
14
5
PART LIST—Model No. PFTL49490 R0799A
Key No. Qty. Description Key No. Qty. Description
1 1 Motor Belt
2 1 Pulley/Flywheel/Fan
3
4* 1 Motor/Pulley/Flywheel/Fan
5
6 1 Incline Motor Spacer
7 1 Incline Motor
8 1 Stop Bracket
9 1 Motor Tension Nut
10 2 Foot Rail Insert
11 4 Endcap Clip
12 1 Frame
13 1 Incline Motor Shield
14 1 Upright Grommet
15 8 Incline Motor Nut
16 14 Screw
17 1 Shock
18 2 Hood Bracket (short)
19 1 Hood Bracket (long)
20 2 Warning Decal
21 1 Reed Switch
22 1 Reed Switch Clip
23 2 Extension Leg Cap
24 1 Controller
25 1 Electronics Bracket
26 1 Circuit Breaker
27 1 Power Cord
28 1 Power Cord Grommet
29 4 Motor Star Washer
30 1 Inlet Bracket
31 1 Incline Leg
32 2 Frame Pivot Bolt
33 2 Frame Pivot Spacer
34 3 Hood Bracket Clip
35 1 Front Roller Adj. Bolt
36 3 Roller Adj. Washer
37
38 4 Motor Bolt
39 2 Cap Screw
40 1 Left Foot Rail Cap
41 2 Foot Rail
42 1 Front Roller/Pulley
43 1 Magnet
44 4 Platform Screw
45 4 Isolator
46 4 Isolator Screw
47
48 1 Wire Harness
49 2 Belt Guide
50 1 Console Cover
51 1 Front Belly Pan
52
53
54 1 Cable Tie
4 Motor Nut
2 Incline Motor Bolt
1
17 Belly Pan Fastener
1
2
Choke
Right Foot Rail Cap
Cable Tie Clamp
55 1 Walking Belt
56 2 Roller Guard
7 1 Rear Roller
5
58 2 Rear Isolator
9 2 Rear Foot
5
60 2 Rear Foot Screw
61 1 Ground Wire
62 1 Ground Wire Screw
63 1 Belly Pan
64 1 Rear Endcap
65 2 Rear Roller Adj. Bolt
66 1 Motor
67 1 Latch Decal
68 4 Rear Platform Screw
69 2 Catch Screw
70 1 Latch Catch
71 1 Walking Platform
72 5 8” cable Tie
73 4 4” cable Tie
74 1 Front Roller Adj. Nut
75 2 Handrail
76 16 Short Screw
77 1 Storage Latch
78 2 Handrail Bolt
79 4 Long Screw
80 1 Speed Control
81 1 Book Holder
82 1 Upright
83 2 Incline Leg Pivot Bolt
84 2 Incline Leg Pivot Washer
85 1 Incline Control
86 2 Wheel Bolt
87 1 Console Base
88* 1 Console
89 11 3/4” Screw
90 1 Key/Clip
91
92 2 Wheel Nut
93 6 Hood Screw
94 1 Motor Hood
95 2 Front Wheel
96 2 Handrail Washer
97 4 Base Pad
98 4 Base Pad Screw
99 1 Motor Tension Bolt
100 1 Allen Wrench
101
102 1 Upright Hole Plug
103 2 Extension Leg
# 1 12” Black Wire, Male/Female
# 1 User's Manual
* Includes all parts shown in the box
# These parts are not illustrated
1
8 Short Screw
Incline Motor Plate
15
41
27
28
16
30
16
26
25
16
24
18
16
15
8
5
7
6
19
16
5
15
35
36
32
33
15
31
37
16
38
39
15
15
76
18
16
22
21
3
1
3
4*
2
39
40
52
33
43
42
32
45
44
46
44
45
46
41
71
55
44
44
45
76
49
46
47
16
47
45
46
47
47
62
53
54
59
60
62
61
64
58
65
60
59
47
63
56
57
67
56
58
70
69
76
76
51
15
66
36
65
36
68
68
76
11
11
12
10
10
9
99
74
29
34
34
34
100
113
EXPLODED DRAWING—Model No. PFTL49490 R0799A
90
79
97
98
103
16
97
98
13
97
98
83
84
84
83
82
77
93
93
93
94
76
91
14
62
23
86
92
95
97
98
103
23
72
73
17
76
75
89
85
79
87
89
89
89
89
88*
75
86
95
92
93
48
50
80
102
20
20
48
81
78
96
76
78
96
EXPLODED DRAWING—Model No. PFTL49490 R0799A
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 (PFTL49490).
• The NAME OF THE PRODUCT (PROFORM®L18 treadmill).
• The SERIAL NUMBER OF THE PRODUCT (see the front cover of this manual).
• The KEY NUMBER AND DESCRIPTION OF THE PART(S) (see the EXPLODED DRAWING in the center of
this manual and the PART LIST on page 15).
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 damages arising out of or in connection 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 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.
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. 157494 J01891-C R0799A Printed in USA © 1999 ICON Health & Fitness, Inc.
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