Pro-form PFEVEL95007.0 User Manual

Model No. PFEVEL95007.0 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
USERʼS MANUAL
Website: www.iconsupport.eu E-mail: Visit www.iconsupport.eu
Write: ICON Health & Fitness, Ltd. c/o HI Group PLC Express Way Whitwood, West Yorkshire WF10 5QJ UK
CAUTION
www.iconeurope.com
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
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.
2
IMPORTANT PRECAUTIONS
WARNING: T
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.
o reduce the risk of serious injury, read all important precautions and
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.
3
BEFORE YOU BEGIN
Thank you for selecting the revolutionary PROFORM
PACE SAVER 695 elliptical exerciser. The SPACE
S SAVER 695 elliptical exerciser provides a wide array of features designed to make your workouts at home more effective and enjoyable—and when youʼre not exercising, the unique SPACE SAVER 695 elliptical exerciser can be folded out of the away.
For your benefit, read this manual carefully before you use the elliptical exerciser. If you have ques-
Pulse Sensor
Console
Water Bottle Holder*
®
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 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.
Transport Handle
Upper Body Arm
Handle
Crank Arm
Leveling Foot
Wheel
Pedal
Latch Button
*Water bottle is not 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 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 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.
5
1.
To make assembly easier, read the
nformation on page 5 before you begin.
i
hile another person lifts the Base (1), attach
W the Front Stabilizer (6) to the Base with two M10 x 82mm Button Screws (82).
1
2
6
8
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 with the unused holes in the Crank Hub.
Next, insert four Hub Screws (87) through a
ub Cover (75) into the Crank Arm (36), and
H finger tighten the Hub Screws into the left Crank Hub (38). 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.
Repeat this step on the other side of the ellipti­cal exerciser. Make sure that the Crank Arms
(36) are oriented as shown. Note: There are no Pulley Screws (98) on the right side.
4
87
75
87
98
38
36
36
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).
Tip: Avoid pinching the wires. Attach the Upright (3) with an M8 x 71mm Button Bolt (80), an M8 Split Washer (90), and an M8 Locknut (78). Make sure that the Locknut is in the
hexagonal hole in the Base (1).
Next, tighten two M8 x 23mm Button Screws (84) and two M8 Split Washers (90) into the Base (1).
5
Avoid pinching
the wires
3
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 Head Screws (101).
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).
Insert the Pivot Axle (74) through the Upright (3). Place a 22mm x 16mm Wave Washer (111) on the left end of the Pivot Axle.
Identify the Left Upper Body Leg (11), which is marked with an “L” sticker.
Slide the Left Upper Body Leg (11) onto the Pivot Axle (74). Attach the Left Upper Body Leg with an M8 x 23mm Button Screw (84) and an M8 Washer (88).
Attach the Right Upper Body Leg (12) in the same way.
7
84
11
Grease
88
111
3
Grease
74
111
12
84
88
8
8. Identify the Right Upper Body Arm (9), which is marked with an “R” sticker.
ttach the Right Upper Body Arm (9) to the
A Right Upper Body Leg (12) with three M8 x 38mm Button Screws (4) and an Upper Body Arm Cover (19).
Attach the Left Upper Body Arm (8) to the Left Upper Body Leg (11) in the same way.
8
8
9
19
4
11
12
9. Identify the Right Pedal (15) and the Right Pedal Arm (16), which are marked with “R” stickers, and orient them as shown.
Attach the Right Pedal (15) to the Right Pedal Arm (16) with four M6 x 10mm Button Screws (104).
Attach the Left Pedal (not shown) to the Left Pedal Arm (not shown) in the same way.
9
15
16
104
104
9
10. Apply grease to the axle on the Right Upper Body Leg (12). Then, apply grease to a 23mm x 19mm Wave Washer (97) and to an M8 x 23mm
1mm Washer (112).
x
10
11
12
Slide an Upper Body Leg Spacer (62) onto the Right Upper Body Leg (12); make sure that the
flat side of the Upper Body Leg Spacer is facing outward. Then, place the 23mm x
19mm Wave Washer (97) on the Right Upper Body Leg.
Slide the Right Pedal Arm (16) onto the Right Upper Body Leg (12). Attach the Right Pedal Arm with an M8 x 23mm Shoulder Screw (115), an M8 x 16mm Washer (110), a Pedal Arm Cover (31), and the M8 x 23mm x 1mm Washer (112).
Repeat this step for the Left Pedal Arm (14) and the Left Upper Body Leg (11).
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 Locknut (78).
Repeat this step on the other side of the elliptical exerciser.
11
14
71
43
88
2
6
Grease
78
Grease
97
112
Grease
20
16
31
115
110
10
12. The Console (5) can use four D batteries (not
ncluded); alkaline batteries are recommended.
i
IMPORTANT: If the Console has been exposed to cold temperatures, allow it to warm to room temperature before inserting batteries. Otherwise, you may damage the console displays or other electronic compo-
ents. Remove the battery cover, insert the
n
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.
12
Batteries
Batteries
5
Battery
Cover
13. While another person holds the Console (5) near the Upright (3), connect the wire harness on the Console to the Upper Wire Harness (48).
Tip: Avoid pinching the wires. Insert the excess wire harness into the Upright (3).
Attach the Console (5) to the Upright (3) 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 wires
101
11
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO FOLD AND UNFOLD THE ELLIPTICAL
XERCISER
E
When the elliptical exerciser is not in use, the frame can be folded out of the way. To fold the elliptical exer­ciser, 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
escribed at the left. Next, stand in front of the ellipti-
d cal exerciser, hold the transport handle on the upright, 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
Arm
Handle
Frame
Latch
Button
Place
your foot
here
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.
12
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 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; 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. IMPORTANT: 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.
pper Body Arms
U
Pedals
Crank Arm
13
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 sound system and listen to your favorite music or audio books while you exercise.
To use the manual mode, see page 15. To use a preset workout, see page 16. To use the sound system, see page 16.
Note: Before using the console, make sure that batter­ies are installed (see assembly step 12 on page 11). If there is a sheet of plastic on the face of the console, remove the plastic.
14
HOW TO USE THE MANUAL MODE
1. Press any button on the console or begin
edaling to turn on the console.
p
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.
As you pedal, change the resistance of the pedals by pressing the Quick Resistance 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 displays.
The upper right display can show the
elapsed time, the approxi­mate number of calories you have burned, and 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).
The left display will show a track representing 640
evolutions (1/4 mile or
r 400 meters). 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.
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. In addition, make sure that your hands are clean. To mea-
sure 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.
If your heart rate is not shown, 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 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.
Contacts
15
HOW TO USE A PRESET WORKOUT
1. Press any button on the console or begin edaling to turn on the console.
p
See step 1 on page 15.
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
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.
4. Follow your progress with the displays.
See step 4 on page 15.
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. The height of the flashing 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 differ­ent resistance level is programmed for the next segment, the resistance level will appear in the display for a few seconds to alert you. The resis­tance 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 indicator lights, increase your pace; when a right indicator lights, decrease your pace. When the center indicator lights, maintain your current pace.
5. Measure your heart rate if desired.
See step 5 on page 15.
6. When you are finished exercising, the console will turn off automatically.
See step 6 on page 15.
HOW TO USE THE SOUND SYSTEM
To play music or audio books through the console 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; make sure
that the audio cable is fully plugged in.
Next, press the play button on your MP3 player or CD player. Adjust the volume level using the volume con­trol on your MP3 player or CD player.
16
MAINTENANCE AND TROUBLESHOOTING
nspect and tighten all parts of the elliptical exerciser
I regularly. Replace any worn parts immediately.
To clean the elliptical exerciser, use a damp cloth and 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.
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 15.
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.
Base
Foot
HOW TO LEVEL THE ELLIPTICAL EXERCISER
OW TO ADJUST THE REED SWITCH
H
If the console does not display correct feedback, the reed switch should be adjusted. First, see step 11 on
age 10 and remove the link arms. Next, see step 4
p on page 7 and remove the crank arms.
Then, 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.
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 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 23 and the PART LIST on page 20.
40
50
55
103
If the elliptical exerciser rocks slightly on your floor during use, see HOW TO LEVEL THE ELLIPTICAL EXERCISER on page 12.
17
HOW TO ADJUST THE DRIVE BELT
If you can feel the pedals slip while you are pedaling,
ven when the resistance of the pedals is at the high-
e est setting, the drive belt may need to 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 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.
Tighten the M8 x 35mm Screw (96) until the Drive Belt (51) is tight. Then, reattach the
hields, the crank
s 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 23 and the PART LIST on page 20.
51
96
18
EXERCISE GUIDELINES
WARNING: B
or any exercise program, consult your physi­cian. This is especially important for persons over age 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 this
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
ody uses carbohydrate calories for energy. Only after
b 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. PFEVEL95007.0 R0210A
Key No. Qty. Description Key No. Qty. Description
11Base 21Frame 3 46M8 x 38mm Button Screw 51Console 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 1 Left Upright Cover 18 1 Right Upright Cover 19 2 Arm Cover 20 2 Link Arm 21 2 Link Arm Pad 22 4 Link Arm Bearing 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 2 Upright Bushing 31 2 Pedal Arm Cover 32 2 Pedal Arm Axle 33 4 Pedal Arm Bushing 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 Reed Switch/Wire
1 Upright
51 1 Drive Belt 52 1 Flywheel
3 1 C-magnet
5 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 Leg 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 Shield Connector 70 1 Resistance 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 Locknut 79 1 Left Stabilizer Cover 80 1 M8 x 71mm Button Bolt 81 2 M10 Locknut 82 2 M10 x 82mm Button Screw 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 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 M4 x 25mm Screw
20
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 105 2 Transport Handle Cap 106 2 M8 x 23mm Patch Screw 107 4 M4 x 12mm Screw 108 2 Upper Body Leg Cap 109 1 Right Stabilizer Cover
110 4 M8 x 16mm 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.
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 115 2 M8 x 23mm Shoulder Screw 116 2 M8 x 15mm Button Screw
*–Assembly Tool *–Grease Packet *–Userʼs Manual
21
EXPLODED DRAWING A Model No. PFEVEL95007.0 R0210A
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
22
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
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. PFEVEL95007.0 R0210A
23
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, 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)
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.
Part No. 256891 R0210A Printed in China © 2010 ICON IP, Inc.
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