odel No. PFEVEL74607.0
M
Serial No.
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 there are missing parts, please
contact us:
Call: 08457 089 009
Outside UK: 0 (44) 113 3877133
USER’S MANUAL
Fax: 0 (44) 113 3877125
E-mail: csuk@iconeurope.com
rite:
W
ICON Health & Fitness, Ltd.
Unit 4
Revie Road Industrial Estate
Revie Road, Beeston
Leeds, LS11 8JG,
UK
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manu
al for future reference.
-
TABLE OF CONTENTS
258868 258869 258870
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
AINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
M
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
WARNING DECAL PLACEMENT
The warning decal shown here has been
applied in the location shown. If the decal
is missing or illegible, call the telephone number on the front cover of
this manual and request a free replacement decal. Apply the decal in the location shown.
shown at actual size.
Note: The decal may not be
PROFORM is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: T
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).
o reduce the risk of serious injury, read all important precautions and
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 handlebars 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 user’s movement, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
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 selecting the revolutionary PROFORM
96 elliptical exerciser. The PROFORM 696 elliptical
6
exerciser provides a wide array of features designed
to make your workouts at home more effective and
enjoyable—and when you’re not exercising, the
unique PROFORM 696 elliptical exerciser can be folded out of the away.
For your benefit, read this manual carefully before
you use the elliptical exerciser.
Handgrip Pulse Sensor
Console
Water Bottle Holder*
If you have ques-
®
tions after reading this manual, please see the front
over of this manual. To help us assist you, note the
c
product model number and serial number before contacting 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.
ransport Handle
T
Handlebar
Handle
Crank Arm
Leveling Foot
Wheel
Pedal
*No water bottle is included
4
ASSEMBLY
M10 x 127mm Button Screw (83)-2
M8 Washer
(88)-4
22mm x 16mm
Wave Washer
(111)-2
M8 x 23mm Button
Screw (84)-4
M8 Split
Washer (90)-3
M4 x 16mm
Round Head
Screw (101)–14
Hub Screw (87)-8
M8 x 71mm Button
Bolt (80)-1
M10 x 82mm Button
Screw (82)-2
M8 x 38mm Button
Screw (4)-6
23mm x 19mm
Wave Washer
(97)-2
M8 x 23mm x
1mm Washer
(112)-2
M8 x 16mm
Washer (110)-2
M8 Nylon Locknut
(78)-3
M10 x 58mm Shoulder
Bolt (71)-2
M8 x 23mm Shoulder
Screw (115)-2
M6 x 10mm Button
Screw (104)-8
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
acking materials. Do not dispose of the packing materials until assembly is completed. In addition to the
p
included tools, 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.
assembled. If a part is not in the hardware kit, check to see if it has been preassembled.
Note: Some small parts may have been pre-
5
1.
To make assembly easier, read the
nformation on page 5 before you begin
i
assembling the elliptical exerciser.
While another person lifts the Base (1), attach
the Front Stabilizer (6) to the Base with two
M10 x 82mm Button Screws (82).
1
2
6
8
Next, hold the Left and Right Stabilizer Covers
(79, 109) around the Base (1). Attach the
Stabilizer Covers with six M4 x 16mm Round
Head Screws (101) (only three are shown).
2. Remove the indicated screw and bracket
from the Base (1). Discard the screw and the
bracket.
Next, turn the Base Foot (26) into the Base (1)
as far as possible.
2
Bracket
79
109
1
1
26
101
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), press
the Latch Button (68), and lower the Frame until
the Rear Stabilizer (7) is resting on the floor.
Screw
3
2
68
83
7
Handle
6
4. Hold a Crank Arm (36) against the left Crank
Hub (38), and align the holes in the Crank Arm
ith the unused holes in the Crank Hub. Next,
w
insert four Hub Screws (87) through a Hub
over (75) into the Crank Arm, and finger tight-
C
en the Hub Screws into the Crank Hub. Tighten
one of the Hub Screws, and then tighten the
Hub Screw farthest from the first Hub Screw.
Then, tighten the remaining two Hub Screws.
4
98
38
6
3
Repeat this step on the other side of the elliptical exerciser.
(36) are oriented as 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 to
remove any slack, and insert the Upright into
the Base (1). Attach the Upright with an M8 x
71mm Button Bolt (80), an M8 Split Washer
(90), and an M8 Nylon Locknut (78). Make sure
that the Nylon Locknut is in the hexagonal
hole in the Base.
Next, tighten two M8 x 23mm Button Screws
(84) and two M8 Split Washers (90) into the
Base (1).
Make sure that the Crank Arms
87
75
36
3
87
5
80
90
90
84
84
48
49
78
90
1
7
6. Orient the Left and Right Upright Covers (17,
8) as shown. Attach the Upright Covers around
1
the Upright (3) with four M4 x 16mm Round
ead Screws (101).
H
6
101
3
17
101
18
7. Apply a generous amount of the included
grease to the Pivot Axle (74), and then apply a
small amount of grease to two 22mm x 16mm
Wave Washers (111). Next, insert the Pivot Axle
through the Upright (3).
Place a 22mm x 16mm Wave Washer (111) on
the left end of the Pivot Axle (74). Identify the
Left Upper Body Arm (11), which is marked with
an “L” sticker. Then, slide the Left Upper Body
Arm onto the Pivot Axle. Attach the Left Upper
Body Arm with an M8 x 23mm Button Screw
(84) and an M8 Washer (88).
Attach the Right Upper Body Arm (12) in the
same way.
7
84
88
11
Grease
111
3
Grease
74
111
12
84
88
8
8. Identify the Right Handlebar (9), which is
arked with an “R” sticker. Attach the Right
m
Handlebar to the Right Upper Body Arm (12)
ith three M8 x 38mm Button Screws (4) and a
w
Handlebar Cover (19).
8
Attach the Left Handlebar (8) to the Left
pper Body Arm (11) in the same way.
U
9. Identify the Right Pedal (15) and the Right
Pedal Leg (16), which are marked with “R”
stickers, and orient them as shown.
Attach the Right Pedal (15) to the Right Pedal
Leg (16) with four M6 x 10mm Button Screws
(104).
Attach the Left Pedal (not shown) to the Left
Pedal Leg (not shown) in the same way.
8
9
11
9
15
19
12
4
16
104
104
9
10. Apply grease to the axle on the Right Upper
ody Arm (12). Then, apply grease to a 23mm
B
x 19mm Wave Washer (97) and to an M8 x
3mm x 1mm Washer (112).
2
Slide an Upper Body Arm Spacer (62) onto the
Right Upper Body Arm (12);
he flat side of the Upper Body Arm Spacer
t
s facing outward.
i
19mm Wave Washer (97) on the Right Upper
Body Arm.
Slide the Right Pedal Leg (16) onto the Right
Upper Body Arm (12). Attach the Right Pedal
Leg with an M8 x 23mm Shoulder Screw (115),
an M8 x 16mm Washer (110), a Pedal Leg
Cover (31), and the M8 x 23mm x 1mm Washer
(112).
Repeat this step for the Left Pedal Leg (14)
and the Left Upper Body Arm (11).
hen, place the 23mm x
T
make sure that
10
11
12
4
1
62
rease
G
97
112
Grease
16
31
115
110
11. Apply grease to the bracket on the Crank
Bushing Sleeve (43) and to an M10 x 58mm
Shoulder Bolt (71).
Insert the right Link Arm (20) into the Crank
Bushing Sleeve (43). Attach the right Link Arm
with the M10 x 58mm Shoulder Bolt (71), an M8
Washer (88), and a M8 Nylon Locknut (78).
Repeat this step on the other side of the
elliptical exerciser.
11
71
Grease
88
20
43
78
10
12. The Console (5) can be operated with four 1.5V
D” batteries; alkaline batteries are recommend-
“
ed. IMPORTANT: If the elliptical exerciser
as been exposed to cold temperatures,
h
allow it to warm to room temperature before
inserting batteries into the Console. If you
do not do this, the console displays or other
lectronic components may become dam-
e
ged.
a
remove the battery cover. Next, insert four batteries into the Console.
batteries are oriented as shown by the diagrams inside the battery compartment.
reattach the battery cover to the Console.
Note: The Console (5) can also be operated
with an optional power supply instead of batteries.
telephone number on the front cover of this
manual. Plug one end of the power supply into
the jack on the Console. Plug the other end of
the power supply into an appropriate outlet that
is properly installed in accordance with all local
codes and ordinances.
ress the tab on the battery cover, and
P
Make sure that the
To purchase a power supply, call the
Then,
2
1
Batteries
atteries
B
Battery
Cover
5
13. Tip: Be careful not to pinch the wire har-
nesses during this step. 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. Next, attach the
Console to the Upright with four M4 x 16mm
Round Head Screws (101).
14. 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.
13
48
5
Console Wire
3
Avoid pinching the
wire harnesses
during this step
101
11
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO FOLD AND UNFOLD THE ELLIPTICAL
EXERCISER
When the elliptical exerciser is not in use, the frame
an be folded out of the way. To fold the elliptical exer-
c
ciser, hold the handle on the rear stabilizer and lift the
frame until it locks in a vertical position.
Handle
HOW TO MOVE THE ELLIPTICAL EXERCISER
To move the elliptical exerciser, first fold it as
described at the left. Next, stand in front of the ellipti-
al exerciser, hold the transport handle on the upright,
c
and place one foot against the center of the front stabilizer. Pull the transport handle until the elliptical exerciser will roll on the front wheels. Carefully move the
elliptical exerciser to the desired position, and then
lower it.
Transport
Handle
To unfold the elliptical exerciser, first hold the handle,
press the latch button, and lower the frame.
Pedal
Leg
Handle
Frame
Latch
Button
Place
your foot
here
12
HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
To mount the elliptical exerciser, hold the handlebars
nd step onto the pedal that is in the lowest position.
a
Next, step onto the other pedal. Push the pedals until
they begin to move with a continuous motion.
The pedal discs can turn in either direction. It is
recommended that you turn the pedal discs in the
direction shown by the arrow below; however, for
variety, you can turn the pedal discs in the opposite direction.
To dismount the elliptical exerciser, wait until the pedals come to a complete stop. IMPORTANT: The ellip-
tical 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.
Note:
Handlebars
Pedals
Crank Arm
13
HOW TO LEVEL THE ELLIPTICAL EXERCISER
f the elliptical exerciser rocks slightly on your floor
I
during use, turn one or both of the leveling feet
eneath the rear stabilizer until the rocking motion is
b
eliminated.
Leveling
Feet
14
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 eight preset workouts that automatically change the resistance of the pedals and
prompt you to increase or decrease your pedaling
pace while guiding you through an effective workout.
You can also connect your MP3 player or CD player to
the console’s stereo sound system and listen to your
favorite music or audio books while you exercise.
To use the manual mode of the console, follow the
steps beginning on page 16. To use a preset work-
out, see page 18. To use the stereo sound system,
see page 18.
15
HOW TO USE THE MANUAL MODE
4. Follow your progress with the displays.
ote: If there is a sheet of clear plastic on the face of
N
the console, remove the plastic.
1. Press any button on the console or begin pedaling to turn on the console.
When you turn on the console, the display and the
target pacer will 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 any of the
Quick Resistance/Pace Workouts buttons repeatedly until a track appears in the left side of the display.
3. Begin pedaling and change the resistance of
the pedals as desired.
he upper right display
T
can show the elapsed
ime, the approximate
t
number of calories you
have burned, and the
the distance (total revolutions) you have pedaled. The display will
change modes every few seconds.
The lower right display
will show your pedaling pace (in revolutions per minute) and
the resistance level of
the pedals. The display will change modes every few seconds. The
display will also show your heart rate when you
use the handgrip pulse sensor (see step 5 on
page 17).
The left display will
show a track representing 540 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.
As you pedal, change
the resistance of the
pedals by pressing the
Quick Resistance buttons. There are ten
resistance levels.
Note: After you press the buttons, it will take a
moment for the pedals to reach the selected resistance level.
16
5. Measure your heart rate if desired.
f there are
I
sheets of clear
lastic on the
p
metal contacts on
the handgrip
pulse sensor,
remove the plastic. In addition,
make sure that
your hands are
clean.
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 each time your heart
beats and then your heart rate will be shown. For
the most accurate heart rate reading, hold the contacts for at least 15 seconds.
To measure
Contacts
If your heart rate is not shown, make sure that
your hands are positioned as described. Be care-
ul not to move your hands excessively or to
f
squeeze the metal contacts tightly. For optimal
erformance, clean the metal contacts using a soft
p
never use alcohol, abrasives, or chemi-
cloth;
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
series of tones will sound and the console will
pause.
If the pedals do not move for about five minutes,
the console will turn off and the displays will be
reset.
17
HOW TO USE A PRESET WORKOUT
. Press any button on the console or begin ped-
1
aling to turn on the console.
See step 1 on page 16.
2. Select a preset workout.
To select a preset workout, press one of the eight
Quick Resistance/Pace Workouts buttons. When
you select a preset workout, the name of the workout and the maximum resistance level will appear
in the display for a few seconds. A profile of the
resistance levels of the workout will also scroll
across the left side of the display.
Profile
indicator lights, increase your pace; when a right
indicator lights, decrease your pace. When the
enter indicator lights, maintain your current pace.
c
IMPORTANT: The target pacer is intended only
to provide a goal. 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
resistance level by pressing the Quick Resistance
buttons. However, when the current segment
ends, the resistance of 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 ends.
3. Begin pedaling to start the workout.
Each workout is divided into 30 one-minute segments. One resistance level and one target pace
setting is programmed for each segment. Note:
The same resistance level and/or target pace setting may be programmed for consecutive segments.
During the workout, the workout profile will show
your progress (see the drawing above). The flashing column of the profile represents the current
segment of the workout.
column 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 dif
ent resistance level is programmed for the next
segment, the resistance level will appear in the
display for a few seconds to alert you.
tance of the pedals will then change.
During the workout, the target pacer will prompt
you to keep your pedaling pace near the target
pace setting for the current segment. When a left
The height of the flashing
The resis
fer
-
4. Follow your progress with the displays.
See step 4 on page 16.
5. Measure your heart rate if desired.
See step 5 on page 17.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 17.
HOW TO USE THE STEREO SOUND SYSTEM
o play music or audio books through the console’s
T
-
stereo sound system while you exercise, plug an
audio cable (not included) into the jack on the console
and into a jack on your MP3 player or CD player;
ake sure that the audio cable is fully plugged in.
m
Next, press the play button on your MP3 player or CD
djust the volume of the speakers using the
A
.
player
volume control on your MP3 player or CD player.
18
MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the elliptical exerciser
regularly. Replace any worn parts immediately.
To clean the elliptical exerciser, use a damp cloth and
a small amount of mild soap.
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
CONSOLE TROUBLESHOOTING
If the console display becomes dim, the batteries
should be replaced; most console problems are the
result of low batteries. See assembly step 12 on page
11 for replacement instructions. If the handgrip pulse
sensor does not function properly, see step 5 on page
17.
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 until the flexing is eliminated.
HOW TO LEVEL THE ELLIPTICAL EXERCISER
IMPORTANT: To avoid
Base
Foot
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted. First, see step 11 on
page 10 and remove the link arms. Next, see step 4 on
page 7 and remove the crank arms.
Then, remove all of the screws from both side shields;
there are three sizes of screws in the side
shields—note which size of screw you remove
from each hole. Then, gently pry the side shields
away from the frame.
Next, locate the
Reed Switch (50).
Turn the Pulley
(40) until a Magnet
(55) is aligned with
the Reed Switch.
Loosen, but do not
remove, the indicated M4 x 16mm
Screw (103). Slide
the Reed Switch
slightly closer to or
away from the Magnet, and then retighten the Screw.
Rock the Pulley forward and backward just enough
that the Magnet passes the Reed Switch repeatedly.
Repeat until the console displays correct feedback.
When the Reed Switch is correctly adjusted, reattach
the side shields, the crank arms, and the link arms.
Note: If you have questions as to which screw should
be in which hole, see EXPLODED DRAWING B on
page 27 and the PART LIST on page 24.
40
50
55
103
If the elliptical exerciser rocks slightly on your floor
during use, see HOW TO LEVEL THE ELLIPTICAL
EXERCISER on page 14.
19
HOW TO ADJUST THE BELT
f you can feel the pedals slip while you are pedaling,
I
even when the resistance of the pedals is at the high-
st setting, the Belt (51) may need to be adjusted.
e
First, see step 11 on page 10 and remove the link
arms. Next, see step 4 on page 7 and remove the
crank arms.
Then, remove all the screws from both side shields;
there are three sizes of screws in the side
shields—note which size of screw you remove
from each hole.
away from the frame.
Then, gently pry the side shields
Next, tighten the
M8 x 35mm Screw
96) until the Belt
(
(51) is tight. Then,
eattach the side
r
shields, the crank
arms, and the link
arms. Note: If you
have questions as
to which screw
should be in which
hole, see
EXPLODED DRAWING B on page 27 and the PART
LIST on page 24.
1
5
96
20
EXERCISE GUIDELINES
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.
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 exercise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses
the first few minutes of exercise does your body begin
o use stored
t
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.
carbohydrate calories
at calories
f
or energy. If your goal is to
f
for energy. Only after
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.
o find the proper intensity level, find your age at the
T
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—
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.
Finish with 5 to 10 minutes of
21
SUGGESTED STRETCHES
he correct form for several basic stretches is shown at the right.
T
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 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.
5
22
NOTES
23
PART LIST—Model No. PFEVEL74607.0 R
ey No. Qty. Description Key No. Qty. Description
K
0807A
1 1 Base
2 1 Frame
3 1 Upright
4 6 M8 x 38mm Button Screw
5 1 Console
6 1 Front Stabilizer
7 1 Rear Stabilizer
8 1 Left Handlebar
9 1 Right Handlebar
10 2 Handlebar Endcap
11 1 Left Upper Body Arm
12 1 Right Upper Body Arm
13 1 Left Pedal
14 1 Left Pedal Leg
15 1 Right Pedal
16 1 Right Pedal Leg
17 1 Left Upright Cover
18 1 Right Upright Cover
19 2 Handlebar Cover
20 2 Link Arm
21 2 Link Arm Pad
22 4 Link Arm Bearing
23 2 Front Stabilizer Endcap
24 2 Rear Stabilizer Endcap
25 2 Wheel
26 1 Base Foot
27 2 Leveling Foot
28 1 Left Side Shield
29 1 Right Side Shield
30 2 Upright Bushing
31 2 Pedal Leg Cover
32 2 Pedal Leg Axle
33 4
34 1 Base Axle
35 2 Base Bushing
36 2 Crank Arm
37 2 Crank Arm Cover
38 2 Crank Hub
39 1 Pulley Spacer
40 1 Pulley
41 2 Cover Plate
42 4 Crank Bushing
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
Pedal Leg Bushing
Reed Switch/W
ire
51 1 Belt
52 1 Flywheel
53 1 “C” Magnet
54 1 Pillow Block
55 2 Magnet
56 1 Spring
57 1 Idler
58 1 Idler Bracket
59 1 Clamp
60 1 Latch Spring
61 1 Base Pin
62 2 Upper Body Arm Spacer
63 4 Retainer Clip
64 2 Outer Upper Body Bushing
65 1 Pivot Bracket
66 2 Inner Upper Body Bushing
67 1 Latch Button Surround
68 1 Latch Button
69 1 Side Shield Connector
70 1 Motor
71 2 M10 x 58mm Shoulder Bolt
72 1 Resistance Cable Set
73 2 Foam Grip
74 1 Pivot Axle
75 2 Hub Cover
76 2 Crank Arm Cap
77 2 Flywheel Bracket
78 4 M8 Nylon Locknut
79 1 Left Stabilizer Cover
80 1 M8 x 71mm Button Bolt
81 2 M10 Nylon Locknut
82 2 T
83 2
84 6 M8 x 23mm Button Screw
85 1 M6 x 10mm Button Screw
86 2 Crank Screw
87 8 Hub Screw
88 6 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 4 23mm x 19mm Wave Washer
98 4 Pulley Screw
99 2 Crank Washer
100
2
M10 x 127mm Button Screw
M4 x 25mm Screw
24
ey No. Qty. Description Key No. Qty. Description
K
101 14 M4 x 16mm Round Head Screw
102 4 Motor Washer
03 28 M4 x 16mm Screw
1
104 8 M6 x 10mm Button Screw
05 2 Transport Handle Endcap
1
106 2 M8 x 23mm Patch Screw
07 4 M4 x 12mm Screw
1
108 2 Upper Body Arm Endcap
109 1 Right Stabilizer Cover
110 4 M8 x 16mm Washer
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.
111 2 22mm x 16mm Wave Washer
112 4 M8 x 23mm x 1mm Washer
13 8 M4 x 16mm Flat Head Screw
1
114 1 M6 Nut
15 2 M8 x 23mm Shoulder Screw
1
116 2 M8 x 15mm Button Screw
*
* – Grease Packet
* – User’s Manual
– Hex Key
25
EXPLODED DRAWING A—Model No. PFEVEL74607.0 R
65
61
35
35
60
26
68
116
84
88
116
88
84
63
1
3
5
6
8
9
10
10
11
12
13
14
15
16
17
18
19
23
23
25
31
32
33
33
32
33
31
34
101
101
84
74
115
115
104
89
82
81
89
48
49
73
73
110
110
90
101
101
79
109
19
88
84
30
111
30
88
84
111
101
101
84
90
80
78
90
104
25
4
4
4
22
22
20
21
20
21
22
22
104
104
62
62
63
63
63
113
113
64
64
66
66
71
71
78
78
4
105
105
108
108
88
88
97
112
97
112
0807A
26
2
29
28
75
76
36
86
87
37
38
39
40
41
42
42
43
107
107
103
38
44
98
98
44
45
46
47
47
103
100
103
51
50
57
58
59
85
96
70
103
72
100
103
103
103
102
102
107
36
75
87
103
53
56
78
86
37
76
99
112
106
106
52
54
94
94
92
93
91
77
77
94
55
55
95
114
7
24
24
27
27
83
67
69
113
113
43
42
42
41
112
110
110
99
103
103
103
103
103
103
103
97
97
EXPLODED DRAWING B—Model No. PFEVEL74607.0 R
0807A
27
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)
Part No. 258270 R0807A
Printed in China
2007 ICON IP, Inc.
©
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