ProForm PFEVEL49860 User Manual

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Page 1

Model No. PFEVEL4986.0 Serial No.

Write the serial number in the space above for reference.

Serial

Number

Decal

QUESTIONS?

If you have questions, or if there are missing parts, please contact us:

Call: 08457 089 009 From Ireland: 053 92 36102

Website: www.iconsupport.eu E-mail: Visit www.iconsupport.eu

USERʼS MANUAL

Write: ICON Health & Fitness, Ltd. c/o HI Group PLC Express Way Whitwood, West Yorkshire WF10 5QJ UK

CAUTION

Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.

www.iconeurope.com

Page 2

TABLE OF CONTENTS

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24

EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26

ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

RECYCLING INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .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.

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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 exerciser. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

1. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.

2. Use the elliptical exerciser only as described in this manual.

3. It is the responsibility of the owner to ensure

that all users of the elliptical exerciser are adequately informed of all precautions.

4. The elliptical exerciser is intended for

home use only. Do not use the elliptical exerciser in a commercial, rental, or institutional setting.

5. Keep the elliptical exerciser indoors, away

from moisture and dust. Place the elliptical exerciser on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is at least 3 ft. (0.9 m) of clearance in the front and rear of your elliptical exerciser and 2 ft. (0.6 m) on each side.

6. Inspect and properly tighten all parts regu-

larly. Replace any worn parts immediately.

8. The elliptical exerciser should not be used by persons weighing more than 250 lbs. (113 kg).

9. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the elliptical exerciser. Always wear athletic shoes for foot protection while exercising.

10. Hold the handlebars or the upper body arms when mounting, dismounting, or using the elliptical exerciser.

11. 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.

12. Keep your back straight while using the elliptical exerciser; do not arch your back.

13. Over exercising may result in serious injury or death. If you feel faint or if you experience pain while exercising, stop immediately and cool down.

7. Keep children under age 12 and pets away from the elliptical exerciser at all times.

14. When you stop exercising, allow the pedals to slowly come to a stop.

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BEFORE YOU BEGIN

Thank you for selecting the new PROFORM®690 HR

lliptical exerciser. The 690 HR provides a selection of

e 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

Console

Water Bottle Holder*

cover of this manual. To help us assist you, note the

roduct model number and serial number before con-

p tacting us. The model number and the location of the serial number decal are shown on the front cover of this manual.

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

Upper Body Arm

Pulse Sensor

Storage Magnet

Pedal Disc

Handle

Leveling Foot

Wheel

Pedal

Pedal Arm Latch

Latch Button

*Water bottle is not included

Page 5

M10 x 127mm Button Screw (83)–2

M10 Locknut

(81)–2

M8 Jam Nut

(79)–5

M8 Washer

(88)–6

Wave Washer

(111)–2

M8 x 23mm Button

Screw (84)–4

M8 Split

Washer (90)–3

M8 x 41mm Button

Bolt (78)–4

M4 x 32mm

Round Head

Screw (105)–6

M4 x 47mm

Screw (108)–2

M8 x 23mm Shoulder

Screw (115)–4

M8 x 69mm Button

Bolt (80)–1

M10 x 80mm Carriage

Bolt (82)–2

Hub Screw (87)–8

Transport Handle

Screw (117)–4

Bearing Spacer

(118)–4

M4 Washer

(102)–8

M4 Split

Washer (112)–8

M4 x 16mm

Round Head

Screw (101)–8

M4 x 16mm

Screw (104)–8

ASSEMBLY

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

packing materials. Do not dispose of the packing materials until assembly is completed.

In addition to the included 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: If a part is not in the hardware

kit, check to see if it has been preassembled.

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To make assembly easier, read the

nformation on page 5 before you begin.

hile another person lifts the Base (1), attach

W the Front Stabilizer (6) to the Base with two M10 x 80mm Carriage Bolts (82) and two M10 Locknuts (81).

2. Remove the indicated screw and the shipping bracket from the Base (1). Discard the screw and the shipping bracket.

Next, turn the Base Foot (26) into the Base (1) as far as possible.

Shipping

Bracket

3. Attach the Rear Stabilizer (7) to the Frame (2) with two M10 x 127mm Button Screws (83).

Next, hold the handle on the Frame (2) and press the Latch Button (68). Then, lower the Frame until the Rear Stabilizer (7) rests on the floor.

Screw

Handle

Page 7

4. Hold a Hub Cover (75) and a Crank Arm (36) against the left Crank Hub (38). Align the holes in the Hub Cover and the Crank Arm with the

nused holes in the left Crank Hub.

ext, insert four Hub Screws (87) into the Hub

N Cover (75) and the Crank Arm (36). Then, finger tighten the Hub Screws into the left Crank Hub (38). Tighten one Hub Screw, and then tighten the Hub Screw across from the first Hub Screw. Then, tighten the remaining two Hub Screws.

Repeat this step on the right side of the elliptical exerciser; make sure that the Crank Arms

(36) are oriented so the Crank Bushing Sleeves (43) are in the positions shown. Note: There are no Pulley Screws (98) on the right side.

5. While another person holds the Upright (3), connect the Upper Wire Harness (48) to the Lower Wire Harness (49).

Gently pull the upper end of the Upper Wire Harness (48) to remove any slack, and insert

the Upright (3) into the Base (1).

Attach the Upright (3) with an M8 x 69mm Button Bolt (80), an M8 Split Washer (90), and an M8 Jam Nut (79). Do not tighten the

Button Bolt yet; make sure that the Jam Nut is in the hexagonal hole in the Base.

Next, finger tighten two M8 x 23mm Button Screws (84) with M8 Split Washers (90) into the Base (1). Do not tighten the Button Screws

yet.

Attach the Water Bottle Holder (22) to the Base (1) with two M4 x 16mm Screws (104).

104

Page 8

6. The Console (5) requires four 1.5V D batteries (not included); alkaline batteries are recommended. Press the tab on the battery cover and

emove the battery cover. Next, insert four bat-

r teries into the Console. Make sure that the

atteries are oriented as shown by the dia-

b gram inside the battery compartment. Then,

reattach the battery cover to the Console.

atteries

Batteries

Tab

attery

Cover

7. While another person holds the Console (5) near the Upright (3), connect the wire harness on the Console to the Upper Wire Harness (48).

Insert the excess wire harness into the Upright (3).

Tip: Avoid pinching the wires. Attach the Console (5) to the Upright (3) with four M4 x 16mm Round Head Screws (101).

8. Attach the Transport Handle (116) to the Upright (3) with four Transport Handle Screws (117). Make sure that the Transport Handle is oriented as shown.

Orient one of the Upright Covers (17) as shown, and hold it against the Upright (3). Attach the Upright Cover with two M4 x 16mm Round Head Screws (101).

Avoid pinching

116

117

the wires

101

Wire

Harness

117

Attach the other Upright Cover (17) in the same way.

101

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9. Identify the Left Upper Body Arm (8) and the Left Upper Body Leg (11), which are marked with “Left” stickers.

Orient the Left Upper Body Arm (8) and the Left

pper Body Leg (11) as shown. Insert the Left

U Upper Body Arm into the Left Upper Body Leg.

Attach the Left Upper Body Arm (8) with two M8 x 41mm Button Bolts (78) and two M8 Jam Nuts (79). Make sure that the Jam Nuts are in the

hexagonal holes in the Left Upper Body Leg.

Attach the Right Upper Body Arm (9) to the Right Upper Body Leg (12) in the same way.

Hexagonal

Holes

10. Insert the Pivot Axle (74) into the Upright (3) and then center it. Apply a generous amount of the included grease to the Pivot Axle.

Orient the Left Upper Body Leg (11) as shown, and slide it onto the left end of the Pivot Axle (74). Slide the Right Upper Body Leg (12) onto the right end of the Pivot Axle.

Tighten an M8 x 23mm Button Screw (84) with an M8 Washer (88) and a Wave Washer (111) into each end of the Pivot Axle (74). Make sure

that the Wave Washers are on the ends of the Pivot Axle.

111

Grease

111

Page 10

11. Hold the Left Front Arm Cover (18) and the Left

ear Arm Cover (19) around the Left Upper

R Body Leg (11). Attach the Arm Covers with three M4 x 32mm Round Head Screws (105).

Attach the Right Front Arm Cover (20) and the Right Rear Arm Cover (21) around the

ight Upper Body Leg (12) in the same way.

105

12. Identify the Left Pedal (13) and the Left Pedal Arm (14), which are marked with “Left” stickers.

Attach the Left Pedal (13) to the Left Pedal Arm (14) with an M4 x 47mm Screw (108), three M4 x 16mm Screws (104), four M4 Split Washers (112), and four M4 Washers (102).

Attach the Right Pedal (not shown) to the Right Pedal Arm (not shown) in the same way.

102

112

104

102

112

108

112

102

112

104

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13. Apply a thin film of grease to a Pedal Arm Axle (32) and to the two Pedal Arm Bushings (33) in the Left Pedal Arm (14).

Next, slide an M8 Washer (88) and a Pedal Arm

over (31) onto an M8 x 23mm Shoulder Screw

C (115), and finger tighten the Shoulder Screw into the Pedal Arm Axle (32).

While another person holds the end of the Left Pedal Arm (14) inside the bracket on the Left Upper Body Leg (11), insert a Bearing Spacer (118) into each side of the bracket. Next, insert the Pedal Arm Axle (32) into the Left Upper Body Leg and the Left Pedal Arm. Then, slide an M8 Washer (88) and a Pedal Arm Cover (31) onto another M8 x 23mm Shoulder Screw (115), and tighten the Shoulder Screw into the Pedal Arm Axle. Tighten both Shoulder Screws.

Repeat this step to attach the Right Pedal Arm (not shown) to the Right Upper Body Leg (12).

Bracket

115

Grease

118

115

33—Grease

14. Lift the latch on the underside of the Left Pedal Arm (14), and set the Left Pedal Arm on the left Crank Bushing Sleeve (43). Release the lever, and make sure that the Left Pedal Arm is securely connected to the Crank Bushing Sleeve.

Connect the Right Pedal Arm (not shown) in the same way.

See step 5. Tighten the M8 x 69mm Button Bolt

(80) and the two M8 x 23mm Button Screws (84).

15. 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.

Latch

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HOW TO USE THE ELLIPTICAL EXERCISER

HOW TO FOLD AND UNFOLD THE ELLIPTICAL

XERCISER

hen the elliptical exerciser is not in use, the frame

W can be folded out of the way. First, lift the latch under each pedal arm, and lift the pedal arms off the sleeves on the crank arms.

Crank

Arm

Pedal Arm

Latch

Sleeve

Next, raise the pedal arms until they touch the magnets on the upper body legs; the magnets will hold the pedal arms in place. Then, hold the handle and lift the frame until it locks in a vertical position.

HOW TO MOVE THE ELLIPTICAL EXERCISER

To move the elliptical exerciser, first fold it as

escribed at the left. Next, stand in front of the ellipti-

d cal exerciser, hold the handle on the upright, and place one foot against the center of the front stabilizer. Pull the handle until the elliptical exerciser will roll on the front wheels. Carefully move the elliptical exerciser to the desired position, and then lower it.

Handle

Place your

foot here

Pedal Arm

Handle

Frame

Latch

Button

To unfold the elliptical exerciser, first hold the handle, press the latch button, and lower the frame.

Next, pull the pedal arms away from the magnets on the upper body legs. Then, lift the latches under the pedal arms, and set the pedal arms on the sleeves on the crank arms. Release the latches, and make sure that the pedal arms are securely connected to the crank arms.

Magnet

HOW TO LEVEL THE ELLIPTICAL EXERCISER

If the elliptical exerciser rocks slightly on your floor during use, turn one or both of the leveling feet beneath the rear stabilizer until the rocking motion is eliminated.

Leveling

Feet

Page 13

HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER

o mount the elliptical exerciser, hold the upper body

T arms and step onto the pedal that is in the lowest

osition. Then, step onto the other pedal. Push the

p 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; however, for variety you can turn the crank arms in the opposite direction.

Upper Body Arms

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 highest pedal first. Then, step off the lower pedal.

Pedals

Crank Arm

Page 14

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

The advanced console offers a selection of features designed to make your workouts more effective.

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 display continuous exercise feedback. You can even measure your heart rate using the handgrip pulse sensor.

The console also features eight smart programs that automatically change the resistance of the pedals and prompt you to vary your pedaling pace while guiding you through effective workouts.

In addition, the console offers two heart rate programs that automatically control the resistance of the pedals and prompt you to maintain a constant pedaling pace to keep your heart rate near target heart rate settings during your workouts.

To use the manual mode, see page 15. To use a smart program, see page 17. To use a heart rate program, see page 18.

Note: Before using the console, make sure that batteries are installed (see assembly step 6 on page 8). If there is a sheet of plastic on the face of the console, remove the plastic.

Page 15

HOW TO USE THE MANUAL MODE

1. Begin pedaling to turn on the console.

A moment after you begin pedaling, the display will

ight.

2. Select the manual mode.

Each time you turn on the console, the manual mode will be selected. If you have selected a program, reselect the manual mode by pressing the Smart Programs button or the Heart Rate Programs button repeatedly until the words MANUAL MODE appear in the lower left corner of the display.

3. Change the resistance of the pedals as desired.

As you pedal, change the resistance of the pedals by pressing the increase and decrease buttons repeatedly. 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 corner of the display will show

the elapsed time. Note: When a program is selected, the display will show the time remaining in the program instead of the elapsed time.

The lower left corner of the display will show the distance, in total revolutions, you have pedaled.

The upper right corner of the display will show the approximate number of calories you have burned. The upper right corner of the display will also show your heart rate when you use the handgrip pulse sensor (see step 5 on page 16).

The lower right corner of the display will show your pedaling pace in revolutions per minute (rpm).

The center of the display will show the resistance level of the pedals for a few seconds each time the resistance level changes.

You can also view selected information at a larger size. Press the Display button repeatedly to view time and distance information, time and calorie information, or time and speed information. Press the Display button again to view all information.

Page 16

The console has three backlight options. The “On” option keeps the backlight on while the console is on. To conserve the batteries, the “Auto” option

eeps the backlight on only while you are pedal-

k ing. The “Off” option turns the backlight off.

To select a backlight option, first press and hold down the Smart Programs button for several seconds. Next, press the increase button to select the desired backlight option. Then, press the Smart Programs button to save your selection.

5. Measure your heart rate if desired.

If there are sheets of plastic on the metal contacts on the handgrip pulse sensor, remove the plastic. 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.

Contacts

When your pulse is detected, one, two, or three dashes will appear, and then your heart rate will be shown. For the most accurate heart rate read-

ng, hold the contacts for at least 15 seconds.

i Note: If you continue to hold the handgrip pulse

ensor, the display will show your heart rate for up

s to 30 seconds.

If the display does not show your heart rate, make sure that your hands are positioned as described. Be careful not to move your hands excessively or to squeeze the metal contacts tightly. For optimal performance, clean the metal contacts using a soft cloth; never use alcohol, abrasives, or chemi-

cals to clean the contacts.

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

If the pedals do not move for several seconds, a tone will sound and the console will pause.

If the pedals do not move for several minutes and the buttons are not pressed, the console will turn off and the display will be reset.

Page 17

HOW TO USE A SMART PROGRAM

1. Begin pedaling to turn on the console.

A moment after you begin pedaling, the display will

ight.

2. Select a smart program.

To select one of the eight smart programs, press the Smart Programs button repeatedly until Program 1, 2, 3, 4, 5, 6, 7, or 8 appears in the display. The program time and a profile of the resistance levels for the program will also appear in the display.

3. Begin pedaling to start the program.

Each program is divided into 20, 30, or 45 oneminute segments. One resistance level and one target rpm (pace) setting are programmed for each segment. Note: The same resistance level and/or target rpm setting may be programmed for consecutive segments.

The resistance level and the target rpm for the first segment will appear in the center of the display for a few seconds.

As you exercise, you will be prompted to keep

our pedaling pace

y near the target rpm

etting for the cur-

s rent segment. When an upward arrow appears in the display, increase your pace. When a downward arrow appears in the display, decrease your pace. When no arrows appear in the display, maintain your current pace.

IMPORTANT: The target rpm settings are intended only to provide motivation. Your actual pace may be slower than the target rpm settings. Make sure to exercise 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. IMPORTANT: When the current segment

of the program ends, the pedals will automatically adjust to the resistance level for the next segment.

The program will continue in this way until the last segment ends. To stop the program at any time, stop pedaling. A tone will sound and the time will begin to flash in the display. To restart the program, simply resume pedaling.

During the program, the profile will show your progress. 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 and/or target rpm is programmed for the next segment, the resistance level and/or target rpm will appear in the display for a few seconds to alert you. The resistance of the pedals will then change.

4. Follow your progress with the display.

See step 4 on page 15.

5. Measure your heart rate if desired.

See step 5 on page 16.

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

See step 6 on page 16.

Page 18

HOW TO USE A HEART RATE PROGRAM

4. Hold the handgrip pulse sensor.

1. Begin pedaling to turn on the console.

A moment after you turn on the console, the dis-

lay will light.

2. Select a heart rate program.

To select a heart rate program, press the Heart Rate Programs button once or twice until the desired program is selected.

3. Enter a target heart rate setting.

When you select a heart rate program, the maximum target heart rate setting will appear in the center of the display. Press the increase and decrease buttons to change the maximum heart rate setting if desired. Note: If you change the maximum target heart rate setting, the intensity level of the entire program will change.

The program time and a profile of the target heart rate settings for the program will then appear in the display.

It is not necessary to hold the handgrip pulse sen-

or continuously during a heart rate program;

s however, you should hold the handgrip pulse sen-

or frequently for the program to operate properly.

Each time you hold the handgrip pulse sensor, keep your hands on the metal contacts for at least 30 seconds.

5. Begin pedaling to start the program.

Each heart rate program is divided into 20 or 30 one-minute segments. One target heart rate setting is programmed for each segment. Note: The same target heart rate setting may be programmed for consecutive segments.

As you pedal, the console will regularly compare your heart rate to the target heart rate setting. If your heart rate is too far below or above the target heart rate, the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate.

Page 19

You will also be prompted to pedal at a steady pace.

hen an upward

W arrow appears in

he display,

t increase your pace. When a downward arrow appears in the display, decrease your pace. When no arrows appear in the display, maintain your current pace.

IMPORTANT: Make sure to exercise at a pace that is comfortable for you. Note: You can man-

ually override the resistance levels; however, if you change the resistance levels, you might not maintain the target heart rate. Also, when the console compares your heart rate to the target heart rate setting, the resistance of the pedals may automatically increase or decrease to bring your heart rate closer to the target heart rate setting.

The program will continue in this way until the last segment ends. To stop the program at any time, stop pedaling. A tone will sound and the time will

egin to flash in the display. To restart the pro-

b gram, simply resume pedaling.

6. Follow your progress with the display.

See step 4 on page 15.

7. Measure your heart rate if desired.

See step 5 on page 16.

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

See step 6 on page 16.

Page 20

MAINTENANCE AND TROUBLESHOOTING

Inspect and tighten all parts of the elliptical exerciser

egularly. Replace any worn parts immediately.

To clean the elliptical exerciser, use a damp cloth and a small amount of mild soap. IMPORTANT: To avoid

amage to the console, keep liquids away from

d 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 6 on page 8 for replacement instructions.

HOW TO LEVEL THE ELLIPTICAL EXERCISER

If the elliptical exerciser rocks slightly on your floor during use, turn one or both of the leveling feet beneath the rear stabilizer until the rocking motion is eliminated.

HANDGRIP PULSE SENSOR TROUBLESHOOTING

• Avoid moving your hands while using the handgrip

pulse sensor. Excessive movement may interfere with heart rate readings.

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

may interfere with heart rate readings.

• For the most accurate heart rate reading, hold the

metal contacts for about 30 seconds.

• For optimal performance of the handgrip pulse sen-

sor, keep the metal contacts clean. The contacts can be cleaned with a soft cloth—never use alcohol,

abrasives, or chemicals to clean the contacts.

HOW TO ELIMINATE FLEXING IN THE CENTER OF THE ELLIPTICAL EXERCISER

If the elliptical exerciser flexes in the center during use, turn the base foot (see the drawing at the left) until the flexing is eliminated.

Leveling

Feet

Base

Foot

Page 21

EXERCISE GUIDELINES

WARNING: Before beginning this

or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing

ealth 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.

Burning Fat—To burn fat effectively, you must exer-

ise at a low intensity level for a sustained period of

c 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.

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SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right.

ove slowly as you stretch—never bounce.

. 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.

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 each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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NOTES

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PART LIST—Model No. PFEVEL4986.0 R1010A

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

11Base 21Frame 31Upright 41Upright Cap 5 61Front Stabilizer 71Rear Stabilizer 81Left Upper Body Arm 91Right Upper Body Arm

10 2 Arm Cap

11 1 Left Upper Body Leg 12 1 Right Upper Body Leg 13 1 Left Pedal 14 1 Left Pedal Arm 15 1 Right Pedal 16 1 Right Pedal Arm 17 2 Upright Cover 18 1 Left Front Arm Cover 19 1 Left Rear Arm Cover 20 1 Right Front Arm Cover 21 1 Right Rear Arm Cover 22 1 Water Bottle Holder 23 2 Front Stabilizer Cap 24 2 Rear Stabilizer Cap 25 2 Wheel 26 1 Base Foot 27 2 Leveling Foot 28 1 Left Shield 29 1 Right Shield 30 6 Upper Body Bearing 31 4 Pedal Arm Cover 32 2 Pedal Arm Axle 33 4 Pedal Arm Bearing 34 1 Base Axle 35 2 Base Bushing 36 2 Crank Arm 37 2 Inner Crank Cover 38 2 Crank Hub 39 1 Pulley Spacer 40 1 Pulley 41 2 Crank Bushing Cover 42 4 Crank Arm Bearing 43 2 Crank Bushing Sleeve 44 2 Crank Bearing Set 45 1 Crank 46 1 Crank Spacer 47 2 Crank Snap Ring 48 1 Upper Wire Harness 49 1 Lower Wire Harness 50 1 Reed Switch/Wire

1 Console

51 1 Drive Belt 52 1 Flywheel 53 1 C-magnet 54 1 Pillow Block

5 1 Magnet

5 56 1 Spring 57 1 Idler 58 1 Idler Bracket 59 1 Clamp 60 1 Reed Switch Bracket 61 1 Base Pin 62 2 Latch Bracket Spacer 63 2 Hairpin Cotter Pin 64 1 Latch Bracket 65 1 Pivot Bracket 66 2 Pivot Bracket Spacer 67 1 Frame Pin 68 1 Latch Button 69 1 Roll Pin 70 1 Resistance Motor 71 1 Resistance Cable Pulley 72 1 Resistance Cable Set 73 2 Foam Grip 74 1 Pivot Axle 75 2 Hub Cover 76 2 Outer Crank Cover 77 2 Flywheel Bracket 78 4 M8 x 41mm Button Bolt 79 7 M8 Jam Nut 80 1 M8 x 69mm Button Bolt 81 4 M10 Locknut 82 2 M10 x 80mm Carriage Bolt 83 2 M10 x 127mm Button Screw 84 6 M8 x 23mm Button Screw 85 1 M6 x 10mm Button Screw 86 2 Crank Screw 87 8 Hub Screw 88 10 M8 Washer 89 2 M10 x 60mm Button Screw 90 3 M8 Split Washer 91 1 Flywheel Spacer 92 1 Flywheel Washer 93 1 Flywheel Snap Ring 94 4 Pillow Block Screw 95 1 Stop Screw 96 1 M8 x 35mm Screw 97 1 E-clip 98 4 Pulley Screw 99 2 Crank Washer

100 2 M4 x 25mm Screw

Page 25

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

101 8 M4 x 16mm Round Head Screw 102 12 M4 Washer 103 27 M4 x 16mm Screw

04 8 M4 x 16mm Screw

1 105 6 M4 x 32mm Round Head Screw 106 2 M8 x 31mm Shoulder Screw 107 4 M4 x 12mm Screw

08 2 M4 x 47mm Screw

1 109 2 Large Wave Washer 110 2 M8 Small Washer 111 2 Wave Washer

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated.

112 8 M4 Split Washer 113 1 M10 Washer 114 1 M6 Nut

15 4 M8 x 23mm Shoulder Screw

1 116 1 Transport Handle 117 4 Transport Handle Screw 118 4 Bearing Spacer

* *–Grease Packet *–Userʼs Manual

– Assembly Tool

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EXPLODED DRAWING A—Model No. PFEVEL4986.0 R1010A

101

105

101

105

104

115

111

101

116

117

118

104

112

102

104

108

112

102

108

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106

103

107

103

106

103

100

103

113

103

107

100

103

102

109

114

103

110

EXPLODED DRAWING B—Model No. PFEVEL4986.0 R1010A

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ORDERING REPLACEMENT PARTS

o order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to

T 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)

RECYCLING INFORMATION

This electronic product must not be disposed of in municipal waste. To preserve the environment, this product must be recycled after its useful life as required by law.

Please use recycling facilities that are authorized to collect this type of waste in your area. In doing so, you will help to conserve natural resources and improve European standards of environmental protection. If you require more information about safe and correct disposal methods, please contact your local city office or the establishment where you purchased this product.