ProForm PFEL539080 User Manual

www.proform.com
Write the serial number in the space above for reference.
Serial
Number
Decal
QUESTIONS?
As a manufacturer, we are commit­ted to providing complete customer satisfaction. If you have questions, or if parts are damaged or missing,
DO NOT CONTACT THE STORE; please contact Customer Care.
USERʼS MANUAL
IMPORTANT: You must note the product model number and serial number (see the drawing above) before contacting us:
CALL TOLL-FREE:
1-888-533-1333
Mon.–Fri. 6 a.m.–6 p.m. MT Sat. 8 a.m.–4 p.m. MT
ON THE WEB: www.proformservice.com
CAUTION
Read all precautions and instruc­tions in this manual before using this equipment. Keep this manual for future reference.
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
SSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
A
HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning decal(s). If a decal is missing or
illegible, see the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal(s) may not be
shown at actual size.
PROFORM is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical exerciser before using your elliptical
xerciser. ICON assumes no responsibility for personal injury or property damage sustained by or
e through the use of this product.
1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
2. It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions.
3. Your elliptical exerciser is intended for home use only. Do not use your elliptical exerciser in a commercial, rental, or institutional set­ting.
4. Keep your elliptical exerciser indoors, away from moisture and dust. Place your elliptical exerciser on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is enough clearance around your elliptical exerciser to mount, dismount, and use it.
5. Inspect and properly tighten all parts regu­larly. Replace any worn parts immediately.
6. Keep children under age 12 and pets away from your elliptical exerciser at all times.
7. Your elliptical exerciser should not be used by persons weighing more than 250 lbs. (113 kg).
8. Wear appropriate exercise clothes when exercising; do not wear loose clothes that could become caught on your elliptical exer­ciser. Always wear athletic shoes for foot protection.
9. Hold the handgrip pulse sensor or the upper body arms when mounting, dismounting, or using your elliptical exerciser.
10. Keep your back straight while using your elliptical exerciser; do not arch your back.
11. The pulse sensor is not a medical device. Various factors, including the userʼs 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.
12. When you stop exercising, allow the pedals to slowly come to a stop.
13. If you feel pain or dizziness while exercising, stop immediately and cool down.
14. Use your elliptical exerciser only as described in this manual.
3
BEFORE YOU BEGIN
Thank you for purchasing the revolutionary
ROFORM
P tical exerciser provides a wide array of features designed to make your workouts at home more effec­tive and enjoyable.
For your benefit, read this manual carefully before you use the elliptical exerciser. If you have ques-
tions after reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before con-
®
80 F elliptical exerciser. The 380 F ellip-
3
Upper Body Arm
tacting us. The model number and the location of the
erial number decal are shown on the front cover of
s this manual.
To avoid a registration fee for any service needed under warranty, you must register the elliptical exerciser at www.proformservice.com/registration.
Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.
Fan
Console
Pulse Sensor
Pedal Disc
Water Bottle Holder*
Wheel
Pedal
Adjustment Knob
*Water bottle is not included
4
ASSEMBLY
M4 x 16mm
Screw (84)–12
M4 x 32mm Screw
(95)–2
M4 x 16mm
Flat Head
Screw (94)–4
Wave Washer
(88)–2
M10 Split
Washer (78)–10
M6 Locknut
(77)–4
M6 x 16mm Patch
Screw (80)–6
M10 x 20mm Patch
Screw (79)–4
M6 x 38mm Button
Bolt (76)–4
M10 x 70mm Patch Screw (75)–6
M10 x 41mm Shoulder
Patch Screw (63)–2
To hire an authorized service technician to assemble the elliptical exerciser, call 1-800-445-2480.
ssembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
A
packing materials. Do not dispose of the packing materials until assembly is completed.
In addition to the included tool(s), assembly requires a Phillips screwdriver , an adjustable wrench , and a rubber mallet .
As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parenthe­ses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the parentheses is the quantity needed for assembly. Note: Some small parts may have
been preassembled. If a part is not in the hardware kit, check to see if it has been preassembled.
5
.
1
To make assembly easier, read the
nformation on page 5 before you begin
i assembling the elliptical exerciser.
dentify the Left Frame Cover (48), which is
I marked with an “L” sticker. Orient the Left and Right Frame Covers (48, 49) with the rounded sides in the indicated locations.
While another person lifts the rear of the Frame (1), attach each Frame Cover (48, 49) to the Frame with two M4 x 16mm Screws (84).
1
ounded
R
Side
48
Rounded
84
Side
2. Attach a Wheel (50) to the front of the Frame (1) with an M10 x 41mm Shoulder Patch Screw (63).
Repeat this step to attach the other Wheel (50).
1
84
2
63
50
49
1
50
63
6
. Tip: Be careful not to pinch the Wire
3
Harness (100). Start all screws before tight­ening any of them.
ave another person hold the Upright (2) near
H the Frame (1). Locate the wire tie in the Upright.
ie the lower end of the wire tie to the Wire
T Harness (100). Next, pull the upper end of the wire tie upward out of the top of the Upright. Then, untie and discard the wire tie. Tip: To
prevent the Wire Harness from falling inside the Upright (2), secure the Wire Harness with a rubber band.
Attach the Upright (2) to the Frame (1) with four M10 x 20mm Patch Screws (79), and four M10 Split Washers (78). Tip: Tighten the two
Button Screws on the front of the elliptical exerciser before tightening the other two Button Screws.
3
ire Tie
W
Avoid pinching the Wire Harness (100)
78
79
78
79
79
100
1
2
78
4. Tip: Be careful not to pinch the Wire
Harness (100).
Orient the Water Bottle Holder (5) as shown and slide it onto the Upright (2). Attach the Water Bottle Holder with two M4 x 32mm Screws (95).
Slide the Console Cover (96) onto the Upright (2) and move it downward to the Water Bottle Holder (5). Then, insert the Console Bracket (3) into the top of the Upright. Attach the Console Bracket with four M4 x 16mm Screws (84).
4
3
96
100
84
84
2
5
95
7
5. The Console (4) can use four 1.5V D batteries (not included); alkaline batteries are recom­mended. IMPORTANT: If the Console has
been exposed to cold temperatures, allow it to warm to room temperature before insert-
ng batteries. Otherwise, you may damage
i the console displays or other electronic components. Remove the battery cover, insert
the batteries into the battery compartment, and reattach the battery cover. Make sure to orient
the batteries as shown by the diagram inside the battery compartment.
To purchase an optional AC adapter, contact the store where you purchased this product or call the telephone number on the cover of this manual. To avoid damaging the console, use only a manufacturer-supplied AC adapter. Plug one end of the AC adapter into
the jack on the console; plug the other end into an outlet installed in accordance with all local codes and ordinances.
5
Cover
4
Screws
Batteries
6. While a second person holds the Console (4) near the Upright (2), connect the console wire to the Wire Harness (100).
Tip: Avoid pinching the wires. Attach the Console (4) with four M4 x 16mm Flat Head Screws (94).
7. Slide the Console Cover (96) (see the drawing in step 6) upward to the Console (4). Attach the Console Cover with two M4 x 16mm Screws (84).
6
Avoid pinching
the wires
7
4
Console Wire
100
2
96
94
94
4
96
84
8
. Attach the Left Pedal (12) to the left Pedal Arm
8
(14) with three M10 x 70mm Patch Screws (75), three M10 Split Washers (78), and an M4 x 16mm Screw (84).
Repeat this step on the right side of the
lliptical exerciser.
e
8
4
1
78
12
9. Identify the Left Upper Body Arm (8), which is marked with an “L” sticker. Orient the Left Upper Body Arm and the left Upper Body Leg (6) as shown; make sure that the hexagonal holes in the Left Upper Body Arm are in the indicated location.
Slide the Left Upper Body Arm (8) onto the left Upper Body Leg (6). Attach the Left Upper Body Arm with two M6 x 38mm Button Bolts (76) and two M6 Locknuts (77); make sure that the
Locknuts are inside the hexagonal holes.
Repeat this step for the Right Upper Body Arm and the right Upper Body Leg (not shown).
78
84
9
8
76
75
14
13
77
Hexagonal
Holes
6
9
10. Apply a generous amount of the included grease to the Pivot Axle (16). Then, apply a small amount of grease to two Wave Washers (88).
10
Insert the Pivot Axle (16) into the Upright (2). Place a Wave Washer (88) on each end of the Pivot Axle.
Slide the right Upper Body Leg (6) onto the Pivot Axle (16). Attach the right Upper Body Leg with an M6 x 16mm Patch Screw (80) and a Large Axle Cover (20). Attach the left Upper
Body Leg (6) in the same way.
11. Apply a small amount of grease to a Pedal Arm Axle (21). While another person holds the right Pedal Arm (14) inside the bracket on the right Upper Body Leg (6), insert the Pedal Arm Axle through the Upper Body Leg and the Pedal Arm.
Then, tighten an M6 x 16mm Patch Screw (80) and an Axle Cover (22) into each end of the Pedal Arm Axle (21).
11
80
14
20
6
88
Grease
6
80
2
22
14
16
88
6
Grease
21
20
80
6
22
80
Repeat this step for the other side of the elliptical exerciser.
12. Make sure that all parts of the elliptical exerciser 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 elliptical exerciser.
10
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO MOVE THE ELLIPTICAL EXERCISER
o move the elliptical exerciser, stand in front of it,
T place one foot against one of the wheels, and firmly hold the upper end of the upright. Pull the upright for­ward until you can move the elliptical exerciser on the wheels. Carefully move the elliptical exerciser to the desired location and then lower it to the floor. To
decrease the risk of injury, do not attempt to move the elliptical exerciser over an uneven surface.
Upright
HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER
To mount the elliptical exerciser, hold the upper body arms and step onto the pedal that is in the lowest position. Next, step onto the other pedal. Push the pedals until they begin to move with a continuous motion.
Note: The crank arms can turn in either direction. It is recommended that you turn the crank arms in the direction shown by the arrow below; however, for variety you can turn the crank arms in the opposite direction.
To dismount the elliptical exerciser, wait until the ped­als come to a complete stop. Note: The elliptical
exerciser does not have a free wheel; the pedals will continue to move until the flywheel stops.
When the pedals are stationary, step off the higher pedal first. Then, step off the lower pedal.
Wheel
Upper Body Arms
Place
your foot
here
Pedals
Crank Arm
11
HOW TO ADJUST THE STRIDE OF THE
LLIPTICAL EXERCISER
E
To adjust the stride of the elliptical exerciser, first pull one of the adjustment knobs until the adjustment bracket pivots freely. Pivot the adjustment bracket until the adjustment knob is aligned with one of the holes in
he crank arm, and gently release the knob. Then,
t pivot the adjustment bracket back and forth slightly to make sure that the adjustment pin is engaged in one of the holes in the crank arm.
Adjust the other side of the elliptical exerciser in the same way.
Crank
Arm
oles
H
Adjustment
Pin
Adjustment
Knob
Adjustment
Bracket
12
CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
The advanced console offers an array of features designed to make your workouts more effective and enjoyable. When you use the manual mode of the console, you can change the resistance of the pedals with the touch of a button. As you exercise, the con­sole will provide continuous exercise feedback. You can even measure your heart rate using the handgrip pulse sensor.
The console features two target tone workouts designed to work specific areas of the body. The con­sole guides you through each workout with a variety of exercise instructions while automatically changing the resistance of the pedals.
The console also offers four preset workouts. Each preset workout automatically changes the resistance of the pedals and prompts you to increase or decrease your pedaling pace as it guides you through an effec­tive workout.
To use the manual mode, see page 14. To use a tar­get tone workout, see page 16. To use a preset workout, see page 17.
13
HOW TO USE THE MANUAL MODE
Note: If there is a sheet of clear plastic on the face of the console, remove the plastic.
. Press the Display button or the decrease but-
1
ton on the console, or begin pedaling to turn on the console.
hen you turn on the console, the display will
W light. A tone will then sound and the console will be ready for use.
2. Select the manual mode.
When you turn on the console, the manual mode will be selected. If you have selected a workout, reselect the manual mode by pressing the Workouts button repeatedly until the words MANU­AL MODE appear in the display.
The lower left display–This
isplay can show the elapsed
d time and the approximate num­ber of calories you have burned. Note: During a work-
ut, the display will show the
o time remaining in the workout.
The upper middle dis­play–This display will show the
resistance level of the pedals for a few seconds each time the resistance level changes. This display will also show your heart rate when you use the handgrip pulse sensor (see step 5 on page 15).
The lower middle dis­play–This display will show a
track representing 640 revolu­tions. As you exercise, indica­tors will appear in succession around the track until the entire track appears. The track will then disappear and the indicators will again begin to appear in succes­sion.
Track
3. Begin pedaling and change the resistance of the pedals as desired.
As you pedal, change the resistance of the pedals by pressing the increase and decrease buttons. Note: After you press the buttons, it will take a moment for the pedals to reach the selected resis­tance level.
4. Follow your progress with the display.
The upper left display–This
display can show the approxi­mate number of calories you have burned and the elapsed time.
The upper right display–This display can show the distance you have pedaled (in total rev­olutions) and your pedaling pace (in revolutions per minute).
The lower right display–This display can show your pedal­ing pace (in revolutions per minute) and the distance you have pedaled (in total revolu­tions).
To view selected information at a larger size, press the Display button repeatedly until the desired information appears in the lower left and lower right displays.
14
. Measure your heart rate if desired.
5
If there are sheets of clear plastic on
he metal contacts
t on the handgrip
ulse sensor,
p remove the plas­tic. In addition, make sure that your hands are clean. To measure
your heart rate, hold the handgrip pulse sensor with your palms resting against the metal contacts. Avoid moving
your hands or gripping the contacts tightly.
When your pulse is detected, a heart-shaped symbol will flash in the display, one or two dashes will appear, and then your heart rate will be shown. For the most accurate heart rate reading, hold the contacts for at least 15 sec­onds.
Contacts
f your heart rate is not shown, make sure that your
I hands are positioned as described. Be careful not to move your hands excessively or to squeeze the metal contacts tightly. For optimal performance,
lean the metal contacts using a soft cloth; never
c
use alcohol, abrasives, or chemicals to clean
he contacts.
t
6. Turn on the fan if desired.
The fan has high and low speed settings. Press the Fan button repeatedly to select a fan speed or to turn off the fan. Note: If the pedals do not move for about thirty seconds, the fan will turn off auto­matically.
7. When you are finished exercising, the console will turn off automatically.
If the pedals do not move for several seconds, a series of tones will sound, the console will pause, and the time will flash in the display.
If the pedals do not move for about five minutes, the console will turn off and the display will be reset.
15
HOW TO USE A TARGET TONE WORKOUT
1. Turn on the console.
ee step 1 on page 14.
S
2. Select a target tone workout.
To select a target tone workout, press the Workouts button repeatedly until the words TAR­GET TONE 1 or TARGET TONE 2 appear in the display.
When you select a target tone workout, the name of the workout and the workout time will appear in the display. A profile of the resistance levels of the workout will also scroll across the display.
Profile
3. Begin pedaling to start the workout.
Each workout is divided into 30 one-minute seg­ments. One resistance level and one target pace setting are programmed for each segment. Note: The same resistance level and/or target pace set­ting may be programmed for two or more consecu­tive segments.
During the workout, the workout profile will show your progress (see the drawing above). The flash­ing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the resistance level for the cur­rent segment. At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash. If a differ­ent resistance level is programmed for the next segment, the resistance level will flash in the dis­play for a few seconds to alert you. The resistance of the pedals will then change.
As you exercise, the console will display a variety of exercise instructions that will help you get the most benefit from your workout. For example, the console may instruct you to PEDAL BACKWARD, USE UPPER BODY, or FOCUS LOWER BODY during certain segments of the workout.
You will also be prompted to keep your pedaling pace near the target pace setting for the current segment. When the TOO SLOW indicator is lit, increase your pace. When TOO FAST indicator is
it, decrease your pace. When the center indicator
l is lit, maintain your current pace. IMPORTANT:
The target pace settings are intended only to provide motivation. Make sure to pedal at a pace that is comfortable for you.
If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the decrease and increase but­tons. However, when the current segment ends, the pedals will automatically adjust to the resis­tance level for the next segment.
If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the profile flashes and the last segment of the workout ends.
When the workout is completed, the words PRO­GRAM DONE will appear in the display for a few seconds. Note: If you continue to pedal after the workout is completed, the display will continue to show exercise feedback; however, the display will not show the elapsed time until you select the manual mode or a new workout.
4. Follow your progress with the display.
See step 4 on page 14.
5. Measure your heart rate if desired.
See step 5 on page 15.
6. Turn on the fan if desired.
See step 6 on page 15.
7. When you are finished exercising, the console will turn off automatically.
See step 7 on page 15.
16
OW TO USE A PRESET WORKOUT
H
1. Turn on the console.
ee step 1 on page 14.
S
2. Select a preset workout.
o select a preset workout, press the Workouts
T button repeatedly until the name of the desired workout appears in the display.
When you select a preset workout, the name of the workout will appear in the display and a profile of the resistance levels of the workout will scroll across the matrix.
Profile
it, decrease your pace. When the center indicator
l is lit, maintain your current pace. IMPORTANT:
The target pace settings are intended only to provide motivation. Make sure to pedal at a
ace that is comfortable for you.
p
If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the decrease and increase but­tons. However, when the current segment ends, the pedals will automatically adjust to the resis­tance level for the next segment.
If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the profile flashes and the last segment of the workout ends.
3. Begin pedaling to start the workout.
Each workout is divided into 20, 30, or 45 one­minute segments. One resistance level and one target pace setting are programmed for each seg­ment. Note: The same resistance level and/or target pace setting may be programmed for two or more consecutive segments.
During the workout, the workout profile will show your progress (see the drawing above). The flash­ing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the resistance level for the cur­rent segment. At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash. If a differ­ent resistance level is programmed for the next segment, the resistance level will flash in the dis­play for a few seconds to alert you. The resistance of the pedals will then change.
You will also be prompted to keep your pedaling pace near the target pace setting for the current segment. When the TOO SLOW indicator is lit, increase your pace. When TOO FAST indicator is
When the workout is completed, the words PRO­GRAM DONE will appear in the display for a few seconds. Note: If you continue to pedal after the workout is completed, the display will continue to show exercise feedback; however, the display will not show the elapsed time until you select the manual mode or a new workout.
4. Follow your progress with the display.
See step 4 on page 14.
5. Measure your heart rate if desired.
See step 5 on page 15.
6. Turn on the fan if desired.
See step 6 on page 15.
7. When you are finished exercising, the console will turn off automatically.
See step 7 on page 15.
17
MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the elliptical exerciser
egularly. Replace any worn parts immediately.
r
o clean the elliptical exerciser, use a damp cloth and
T 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 displays become dim, the batteries should be replaced; most console problems are the result of low batteries. See assembly step 5 on page 8 for replacement instructions.
HANDGRIP PULSE SENSOR TROUBLESHOOTING
If the handgrip pulse sensor does not function proper­ly, see step 5 on page 15.
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the reed switch should be adjusted. First, remove all of the screws from both shields; there are three sizes of
screws in the shields—note which size of screw you remove from each hole. Then, gently pry the
shields away from the frame.
until the console displays correct feedback. When the
eed Switch is correctly adjusted, reattach the
R shields. Note: If you have questions as to which screw
hould be in which hole, see EXPLODED DRAWING
s B on page 23 and the PART LIST on page 20.
HOW TO ADJUST THE BELT
If you can feel the pedals slip while you are pedaling, even when the resistance of the pedals is at the high­est setting, the Belt (46) may need to be adjusted. First, remove all the screws from both shields; there
are three sizes of screws in the shields—note which size of screw you remove from each hole.
Then, gently pry the shields away from the frame.
Next, turn the Belt Adjustment Screw (72) until the Belt (46) is tight. Then, reattach the shields. Note: If you have ques­tions as to which screw should be in which hole, see EXPLODED DRAWING B on page 23 and the PART LIST on page 20.
72
46
Next, locate the Reed Switch (58). Turn the Left Pedal Disc (26) until the Magnet (41) is aligned with the Reed Switch. Loosen, but do not remove, the indi­cated M4 x 16mm Screw (84). Slide the Reed Switch slightly closer to or away from the Magnet, and then retighten the Screw. Rock the Left Pedal Disc forward and backward just enough that the Magnet passes the Reed Switch repeatedly. Repeat
58
84
41
26
18
EXERCISE GUIDELINES
WARNING: B
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.
The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determin­ing heart rate trends in general.
These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.
efore beginning
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses 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, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.
Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper inten­sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.
To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near­est ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.
Training Zone Exercise—Exercise for 20 to 30 min­utes 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.) Breathe regularly and deeply as you exercise–never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps 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 of regular exer­cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.
19
PART LIST—Model No. PFEL53908.0 R0908A
ey No. Qty. Description Key No. Qty. Description
K
1 21Upright 31Console Bracket 41Console 51Water Bottle Holder 62Upper Body Leg 71Idler Wheel 81Left Upper Body Arm
91Right Upper Body Arm 10 2 Foam Grip 11 2 Upper Cap 12 1 Left Pedal 13 1 Right Pedal 14 2 Pedal Arm 15 2 Pedal Bracket 16 1 Pivot Axle 17 2 Inner Bushing Set 18 2 Outer Bushing Set 19 2 Upright Bushing 20 2 Large Axle Cover 21 2 Pedal Arm Axle 22 4 Axle Cover 23 4 Pedal Arm Bushing Set 24 1 Crank Assembly 25 1 Crank Arm 26 1 Left Pedal Disc 27 1 Right Pedal Disc 28 2 Pedal Disc Cover 29 2 Adjustment Pin 30 2 Spring 31 1 Right Adjustment Bracket 32 4 Large Snap Ring 33 2 39mm x 31mm Wave Washer 34 4 Adjustment Bushing 35 2 Pedal Arm Bracket 36 2 Adjustment Knob 37 2 Fender Washer 38 2 Crank Bearing 39 1 Crank Spacer 40 1 Crank Arm Spacer 41 2 Magnet 42 1 Left Front Shield 43 1 Right Front Shield 44 1 Left Shield 45 1 Right Shield
1 Frame
6 1 Belt
4 47 2 Foot 48 1 Left Frame Cover 49 1 Right Frame Cover 50 2 Wheel 51 1 Flywheel 52 1 Idler 53 1 C-magnet 54 1 Resistance Motor 55 1 Motor Bracket 56 1 Resistance Arm 57 1 Clamp 58 1 Reed Switch/Wire 59 1 Magnet Spacer 60 1 Key 61 1 Square Nut 62 1 Flange Screw 63 2 M10 x 41mm Shoulder Patch
Screw 64 1 Flywheel Bolt 65 1 C-magnet Bolt 66 1 Idler Bolt 67 1 Key Screw 68 1 Crank Arm Screw 69 4 Resistance Motor Bolt 70 4 Resistance Motor Nut 71 4 Motor Bracket Screw 72 1 Belt Adjustment Screw 73 2 M10 x 58mm Shoulder Bolt 74 2 M10 Locknut 75 6 M10 x 70mm Patch Screw 76 4 M6 x 38mm Button Bolt 77 4 M6 Locknut 78 10 M10 Split Washer 79 4 M10 x 20mm Patch Screw 80 6 M6 x 16mm Patch Screw 81 4 M8 x 12mm Button Screw 82 3 M8 Locknut 83 7 M6 Star Washer 84 21 M4 x 16mm Screw 85 2 Flywheel Spacer 86 2 M8 Washer 87 2 31mm x 24mm Wave Washer 88 2 Wave Washer 89 6 M4 Washer
20
Key No. Qty. Description Key No. Qty. Description
90 4 M6 Washer 91 4 M4 x 48mm Screw 92 12 M4 x 25mm Screw 93 4 M4 x 35mm Screw 94 4 M4 x 16mm Flat Head Screw 95 2 M4 x 32mm Screw
6 1 Console Cover
9 97 2 M8 x 18mm Button Screw
Note: Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. *These parts are not illustrated.
98 7 M5 x 12mm Screw 99 1 M3 x 12mm Screw
100 1 Wire Harness 101 1 Extended Reed Switch Wire 102 1 Left Adjustment Bracket
*–Userʼs Manual * *–Grease Packet
Assembly Tool
21
EXPLODED DRAWING A—Model No. PFEL53908.0 R0908A
2
3
4
5
6
6
8
9
10
10
11
11
12
13
14
14
15
15
16
17
17
18
18
19
19
20
20
21
21
22
22
22
22
23
23
23
23
73
73
82
82
75
75
76
77
76
77
78
78
79
79
80
80
80
80
80
80
94
84
84
84
84
88
88
89
89
89
95
96
84
79
78
84
84
100
78
78
78
78
86
86
22
1
24
25
26
27
28
28
29
29
30
102
32
32
33
34
34
35
36
30
31
32
32
33
34
34
35
36
87
37
87
37
38
38
39
40
41
41
42
43
44
45
46
47
47
48
49
50
50
51
52
53
54
55
56
57
58
59
85
85
90
61
62
63
63
64
65
66
67
68
69
70
71
72
97
81
97
74
74
90
93
92
92
93
92
84
84
98
98
98
93
92
91
92
92
91
84
60
83
83
83
99
7
84
91
92
93
91
82
101
EXPLODED DRAWING B—Model No. PFEL53908.0 R0908A
23
ORDERING REPLACEMENT PARTS
To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual)
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. The frame is warranted for seven (7) years from the date of purchase. Parts and labor are warranted for ninety (90) days from the date of purchase.
This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited to repairing or replacing, at ICONʼs option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped to a service center, freight charges to and from the service center will be the customerʼs responsibility. For replacement parts shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend to any 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; 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 con­nection with the use or performance of the product; damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, or costs of removal or 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 are limited in their 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 that vary from state to state.
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
Part No. 271533 R0908A Printed in China © 2008 ICON IP, Inc.
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