USERʼS MANUAL
Visit our website
www.iconsupport.eu
Model No. : PFIVEL74613.0
Serial No. : ___________
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
QUESTIONS ?
If you have questions, or if there are
missing parts, please contact us:
UK
Call: 08457 089 009
From Ireland: 053 92 36102
Website: www.iconsupport.eu
E-mail: csuk@iconeurope.com
Write:
ICON Health & Fitness, Ltd.
c/o HI Group PLC
Express Way
Whitwood, West Yorkshire
WF10 5QJ
UK
Write the serial number in the
space above for reference.
Serial number decal
2
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS
. . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
ASSEMBLY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO OPERATE THE ELLIPTICAL. . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
FEATURES OF THE CONSOLE . . . . . . . .
. . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
MAINTENANCE AND TROUBLESHOOTING. . . . . . . . . . . . . . .
. . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
EXERCISE GUIDELINES. . . . . . . . . . . . . . . . .
. . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
EXPLODED DRAWINGS. . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Last Page
3
3
IMPORTANT PRECAUTIONS
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 only as described in this
manual.
3. It is the responsibility of the owner to ensure
that all users of the elliptical are adequately
informed of all precautions.
4. The elliptical is intended for home use only.
Do not use the elliptical in a commercial,
rental, or institutional setting.
5. Keep the elliptical indoors, away from
moisture and dust. Place the elliptical on a
level surface, with a mat beneath it to protect
the oor or carpet. Make sure that there is at
least 3 ft. (0.9 m) of clearance in the front and
rear of the elliptical and 2 ft. (0.6 m) on each
side.
6. Inspect and properly tighten all parts
regularly. Replace any worn parts
immediately.
7. Keep children under age 12 and pets away
from the elliptical at all times.
8.The elliptical should not be used by persons
weighing more than 250 lbs. (115 kg).
9. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the elliptical. 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.
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. The elliptical does not have a freewheel;
the pedals will continue to move until the
ywheel stops. Reduce your pedaling speed
in a controlled way.
13. Keep your back straight while using the
elliptical; do not arch your back.
14. 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.
WARNING : To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical before using your elliptical. ICON
assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
4
BEFORE YOU BEGIN
Thank you for purchasing the ProForm® Space
Saver XLS The elliptical provides an array of features designed to make your workouts at home
more effective and enjoyable.
For your benet, read this manual carefully before you use the elliptical. If you have questions
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 is
PFIVEL74613.0
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.
115 Kg
115 Kg
115 Kg
ENGLISH
115 Kg
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the
warning decal(s). If a 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.
Note: The decal(s) may not be shown at
actual size.
5
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 and
an adjustable wrench.
As you assemble the exercice bike, 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.
伞头内六角 M8*110（100）*2
伞头内六角 M8*70（30）*1
伞头内六角 M8*85（3）*2
伞头内六角 M10*90（46）*2 马车螺丝 M8*75（36）*2
马车螺丝 M6*55（52）*4
伞头内六角 M8*20（15）*6
华司 Φ6*Φ14*2T（57）*4
弹垫 Φ8（14）*6
弹垫 Φ6（58）*4
弧形华司 Φ8*Φ19*1.5T（13）*10
华司 Φ10*Φ19*2T（49）*2
内六角扳手 5mm（115）*2
圆花旋钮 M6（59）*4 开口扳手（116）*1
尼帽 M10（50）*2尼帽 M8（22）*3
袋帽 M8（40）*2
6
STEP 1
Fasten front stabilizer (35) with 2 carriage bolts
(36) from the underside of stabilizer. Secure with 2
curved washers (13), 2 cap nuts (40). Fasten Rear
stabilizer (101) with 2 allen bolts (100).
Remove the Front main frame welding(33),keep
the entire main frame horizontally.
Using Bolt (95) into the busing ,to keep the main
frame assemble tightly.
Attention: Before insert the bolt,Pls to adjust the
Knob under the bottom tube to keep it in Horizontal
In this way make the bolt inserted smoothly
STEP 2
Carefully lift the Handlebar Post (26) until it is vertical.Connect the Upper Computer Cable (31) and
the Connecting Wire (32).
Remove the loosely tted Allen bolts (15),spring
(14) and curved washers (13) from the Main Frame
and the Handlebar Post (26) into position. Loosely
re-t the 2x M8 Allen Bolt (15), 2 Spring (14) and
2 Curved Washers (13),M8 Allen Bolt(30),M8 Nut
(22) and align the Handlebar Post so it is straight
then tighten the Allen bolts fully.
101
100
36
35
13
40
14
15
13
22
30
32
31
26
95
7
STEP 3
Slide the lower swing bar Left and Right (21) onto the Rotation Rod (24) and secure using 2 Allen Bolts
(18), 2 spring (14), 2 washers (19) and 2 black washers (25) tighten fully.
Fit the upper swing bar Left and Right (11) by slotting them onto the top of the lower swing bar Left and
Right (21) and secure in place using 4 Allen bolts (15), 4 spring (14) and 4 curved washers (13), tighten
fully.
Fasten footplate support bars(51L+R) to the lower swing bars(21) with Allen bolts (46) and secure it with
washers (49) and nuts (50).
Secure plastic cover (16L+R) and (27F+R)onto swing bar and handlebar post with screws (17) separately.
13
14
15
18
14
19
17
27R
27F
11R
11L
51R
51L
50
49
48
47
21R
21L
24
25
17
46
16F 16R
16R
16F
8
3
13
22
4 5
1
23R
23L
9
2
58
59
52
60R
57
60L
STEP 4
Fasten right footplate (60R) with carriage
bolts (52) from the right footplate support bar
and secure it with washers (57), spring (58)
and knobs (59) tightly. Do the same for the
left pedal.
STEP 5
Secure Handle Bar (23L+R) with 2xM8Allen
Bolt (3),Curved washer (13) and Nut(22).
Connect the upper computer cable (31)
and the computer (1). Sit the computer (1)
onto its bracket and secure in place using
the 4 screws(2) previously removed.
Inset hand pulse cable (9) into the hole on
the back of the computer (1)
Now your machine is ready for use.
9
HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
To mount the elliptical exerciser, hold the upper body
arms and step onto the pedal that is in the lowest
position. Then, step onto the other pedal. Push the
pedals until they begin to move with a continuous
motion.
Note: The pedal discs can turn in either direction. It is
recommended that you move the pedal discs in the
direction shown by the arrow;
however, for variety, you may turn the pedal discs
in the opposite direction.
The upper body arms are designed to add upperbody exercise to your workouts. As you exercise,
push and pull the upper body arms to work your
arms, shoulders, and back. To focus on lower-body
exercise, hold the upper body arms but do not push
or pull them as you exercise.
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 ywheel stops.
When the pedals are stationary, step off the highest
pedal rst. Then, step off the lower pedal.
MEASURE YOUR HEART RATE IF DESIRED
You can measure you heart rate using either the
handgrip pulse sensor or the optional chest pulse
sensor.
Note: If you hold the handgrip pulse sensor and
wear the chest pulse sensor at the same time, the
console will not display your heart rate accurately.
If there are sheets of clear plastic on the metal
contacts on the handgrip pulse sensor, remove
the plastic. In addition, make sure that your hands
are clean. To measure your heart rate, hold the
handgrip pulse sensor with your palms resting
against the metal contacts. Avoid moving your
hands or gripping the contacts tightly.
When you are nished exercising
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.
HOW TO USE THE ELLIPTICAL
Contacts
10
HOW TO USE THE ELLIPTICAL
HOW TO FOLD AND UNFOLD THE ELLIPTICAL
When the elliptical is not in use, the frame 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. Then,
pull the safety pin and leave like that until the elliptical is
folded. Raise the pedal arms until they touch the magnets
on the upper body arms; the magnets will hold the pedal
arms in place. Then, hold the handle and lift the frame until
it locks in a vertical position
Now, put back the safety pin in its location. To unfold the
elliptical, rst remove the safety pin, then hold the handle,
press the latch button, and lower the frame. Le piston inclus
dans l’appareil permettra au produit de descendre seul en
toute sécurité. Veillez à ne pas mettre vos pieds dessous
l’appareil lorsqu’il s’ouvre.
Next, pull the pedal arms off the magnets on the upper
body arms. 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. Finally, put back
the safety pin in its location. You may have to force a bit to
have it pulled in in place.
HOW TO MOVE THE ELLIPTICAL
To move the elliptical, rst fold it as described at the left.
Next, stand in front of the elliptical, hold the upright, and
place one foot against the center of the front stabilizer.
Pull the upright until the elliptical will roll on the front
wheels. Carefully move the elliptical to the desired
position, and then lower it.
HOW TO PLUG THE POWER ADAPTER
IMPORTANT: If the exercise elliptical has been
exposed to cold temperatures, allow it to warm to room
temperature before plugging in the power adapter. If you
do not do this, you may damage the console displays or
other electronic components.
Plug the power adapter into the receptacle on the frame
of the exercise elliptical.
Next, plug the power adapter into the plug adapter.
Then, plug the plug adapter into an appropriate outlet
that is properly installed in accordance with all local
codes and ordinances.
IMPORTANT: The adapter is only needed for the UK
market. It is useless for the other markets.
Crank arm
Sleeve
Pedal arm
Latch
Safety pin
Pedal arm
Latch button
Frame
Handle
Magnet
Upright
Place your foot
here
Power
adapter
11
Follow your progress with the display.
The console has six displays that show the following
workout information:
Speed—This mode shows your pedaling speed,
in revolutions per minute (rpm).
Time—This mode shows the elapsed time.
Note: When a smart program is selected, the display
will show the time remaining in the program
instead of the elapsed time.
Distance—This mode shows the distance you
have pedaled, in total revolutions.
Calories—This mode shows the approximate
number of calories you have burnt.
Pulse—This mode shows your heart rate when
you use the handgrip pulse sensor.
Watts [WATT]—This mode shows the numbers of watts
you use during your exercice.
HOW TO USE THE CONSOLE
Make sure that the product is correctly plug (see page HOW
TO PLUG THE POWER ADAPTER page 10). If there is a
sheet of clear plastic on the face of the console, remove it.
1. Turn on the console :
To turn on the console, press any button on the console or
simply begin pedaling.
2. Press the buttons :
MODE : Press this button to validate the adjusted values.
+ and - button: Slide your nger on the red circle to
increase or decrease the values or to set the resistance.
START/STOP : For a quick start : you can start the
console without selecting any program. TIme starts
counting from 0.
RECOVERY :
Press this button to activate the recovery test (availbale
only at the end of a program).
BODY FAT :
Press this button to activate the Body Fat test.
RESET :
Press this button to reset the values.
3. Select a user :
When you will turn on your computer, the word U4 will
ash. Select a user from U1 to U4 by sliding your nger
on the + and - button, then validate by pressing the Mode
button.
Select your prole : man or woman by sliding your nger
on the + and - button, then validate by pressing the Mode
button. (the man prole has an up arrow and the woman a
down arrow).
Select your age by sliding your nger on the + and -
button, then validate by pressing the Mode button.
Select your height and weight in the same way.
4. Select a program
Select your program by sliding your nger on the + and -
button, then validate by pressing the Mode button (see
page 12 for the use of the programs).
Press the START/STOP button to start your program.
5. Start pedaling and follow your progress with the
display :
While you exercise, the console will display the selected
mode.
6. When you are nished exercising, the console will
automatically turn off.
If the pedals do not move for a few seconds, the console
will turn off automatically. At the end of a program you’ll
hear a tone and the program will ash.
How to use the Pulse Recovery Test :
It is a function to check the condition of pulse recovery
that is scaled from 1.0 to 6.0 while 1.0 means the best
and 6.0 means the worst and the increment is 0.1. In
order to get rated correctly, users must test it right after
the workout nished by pressing “TEST(RECOVERY) ”
key and then stop exercising. After the key is pressed,
please also apply the heart rate detector appropriately,
the test will last for 1 minute and the result will show in the
display. If the computer does not detect your current heart
rate, pressing “TEST(RECOVERY) ” will not enter into
pulse recovery test. During the pulse recovery test, press
“TEST(RECOVERY) ” to exit the test and return to the
stop status.
par minutes (RPM).
Caution : These data have no medical purpose, it just
to gives you an approximate idea of your shape after
your exercice.
CONSOLE FEATURES
12
BODYFAT TEST :
1. Turn on the console
To turn on the console, press any button on the console or
simply begin pedaling.
2. Select a user :
See page 11. Programs shall ash at the top of the
computer.
3. Select the body Fat Test
Press the BODYFAT button. This is a special test
designed to calculate users’ body fat pourcentage (FAT%),
Base Metabolic Rate (BMR), Body Mass Index (BMI) and
provide you a body Type.
During the body fat measurement, place both your palms
on the contact pads. The test
result are:
FAT%: The total body fat in our body measured by
percentage
BMI: means Body Mass Index, which is used for body
shape building.
During the body fat measurement, if your palms do not
contact the pulse sensor well, the computer cannot
receive any signal and it will display E-1. Press the
BODYFAT button to escape then start the test again.
During the test, you cannot exit, nish the test then press
RESET to exit the program.
HOW TO USE THE MANUAL MODE
1. Turn on the console :
To turn on the console,press any button on the console
or simply begin pedaling. The entire display will light for a
moment; the console will then be ready for use.
2. Select a user :
See page 11. Programs shall ash at the top of the
computer.
3. Select the manual program :
Select the MANUAL program by sliding your nger on the
+ and - button, then validate by pressing the Mode button.
The word LOAD will ash (resistance level), you can
now create your goals based on time, distance, calories
or pulse. To do so, press the MODE button to navigate
within the different goals that you wish to set. As soon as
the words TIME, DISTANCE, CALORIES or PULSE ash,
slide your nger on the + or - button to select the value
then validate by pressing the MODE button. Once your
goal(s) are set, press the START/STOP button to start
your exercice.
Note : As soon as you turn on the console, you can press
the START/STOP button to start a manual program.
4. Change the resistance of the pedals as
desired.
As you pedal, change the resistance of the pedals by
pressing the Resistance increase and decrease buttons.
There are sixteen resistance levels. Note: After you’ve
pressed the buttons, it will take a moment for the pedals to
reach the selected resistance level.
5. Follow your progress with the display.
The console displays the elapsed time and the distance
you’ve pedaled. Note: When a smart program is selected,
the display will show the time remaining in the program
instead of the elapsed time.It also displays your pedaling
speed (in RPM), the calories and fat calories you’ve burnt
and also your heart rate when you use the handgrip pulse
sensor.
6. Measure your heart rate if desired.
see HOW TO MEASURE YOUR HEART RATE page 9
7. When you are nished exercising, the console will
automatically turn to sleeping mode
If the pedals do not move for a few seconds the console
will turn to sleeping mode. If the pedals do not move and
the console buttons are not pressed for a few minutes,
the temperature will appear on the display and then the
console will automatically turn off.
HOW TO USE THE PRESET PROGRAMS:
1. Turn on the console:
To turn on the console, press any button on the console
or simply begin pedaling. The entire display will light for a
moment, the console will hten be ready for use.
2. Select a user :
See page 11. Programs shall ash at the top of the
computer.
3. Select a preset program :
Select a preset program by sliding your nger on the + or
- button. Once the word PROGRAM is selected, press the
MODE button to validate. You will then be able to choose
one of the 12 preset programs. The word P1 will ash,
slide your nger on the + or - button to select the program
you want.
Note : Programs 2, 3, 7, 11 and 12 being Performance
programs and programs 1, 4, 5, 6, 8, 9 and 10 being
Endurance programs.
Consult a coach for more details on the selection and
use of a program.
Press MODE to validate.
3. Entering your data :
You can choose the intensity of your exercice once this
one is selected. The word LOAD will ash on the display.
Slide your nger on the + or - button to modify the entire
prole of the program and then adjust the intensity of the
complete program. Press the Mode button to validate. You
will then be able to choose the goals of your exercice :
time, distance, calories or pulse. Press the MODE button
13
so that the values starts ashing, then use the + or button to modify the value, anlly press the MODE button
to validate. Do as before to program the other values then
press the START / STOP button to start the program.
For a quick start, directly press the START/STOP button
once the program is selected and start pedaling.
USER SETTING PROGRAMS :
1. Turn on the console.
To turn on the console,press any button on the console
or simply begin pedaling. The entire display will light for a
moment; the console will then be ready for use.
2. Select a user :
See page 11.
3. Select a custom program :
Select the custom program by sliding your nger on the +
or - button. Once, the word USER is selected, press the
MODE button to validate.
3. Enter your data
The user is free to modify the values of resistance, there
are 16 levels of resistance. This prole will be saved in the
console after the set up. Once your program is selected
and after having pressed the ENTER button, the rst
column start ashing and you can press up and down to
increase or decrease the values and create your prole.
Press ENTER to validate the value. You will then be able
to adjust the values for the second column and so on. Do
the same for the 20 columns. Then, press ST./SP. to start.
At the end of the program, you’ll hear a tone and the
program will ash.
HEART RATE CONTROL PROGRAMS :
1. Turn on the console.
To turn on the console,press any button on the console
or simply begin pedaling. The entire display will light for a
moment; the console will then be ready for use.
2. Select a user :
See page 11.
3. Select a heart rate program :
Select a heart rate program by sling your nger on the +
or - button, once the word H.R.C. appears on the display,
press the MODE button to validate. Select one of the 4
Heart rate program (55%, 75% ou 90% of your maximum
heart rate or your precise goal TARGET HR). Slide your
nger on the + or - button to select your program, then
press MODE to validate.
The HRC is calculated as follow : 220- your age. For
instance, for a person of 35 years old : 220-35 = 185
pulse/min.
4. Entering your data :
You can choose the goals of your workout between time,
Press the MODE button so that the values starts ashing,
then use the + or - button to modify the value, anlly press
the MODE button to validate. Do as before to program the
other values then press the START / STOP button to start
the program.
For a quick start, directly press the START/STOP button
once the program is selected and start pedaling.
Note : Pay attention when entering your age so that
your Max HR % is properly calculated.
During the heart rate program, you cannot modify
the level of resistance, it will change automatically
according to your heart rate goal.
Note : Always keep your both hands on the contacts.
WATT PROGRAM:
1. Turn on the console.
To turn on the console,press any button on the console
or simply begin pedaling. The entire display will light for a
moment; the console will then be ready for use.
2. Select a user :
See page 11.
3. Select the watt program
Select the watt program by sliding your nger on the + or -
button. Once the word WATT is selected, press the MODE
button to validate.
3. Entering your data :
You can choose the intensity of your program.
120 watts will ash on the display, slide your nger on the
+ or - button to modify the value between 10 and 350, and
press the MODE button to validate.
You will then be able to choose the goals of your exercice
: time, distance, calories or pulse. Press the MODE button
so that the values starts ashing, then use the + or button to modify the value, nally press the MODE button
to validate. Do as before to program the other values then
press the START / STOP button to start the program.
For a quick start, directly press the START/STOP button
once the program is selected and start pedaling.
14
Inspect and tighten all parts of the elliptical regularly.
Replace any worn parts immediately.
To clean the elliptical, use a damp cloth and a
small amount of mild detergent.
Important: To avoid damaging the console, keep
liquids away from the console and keep the console
out of direct sunlight.
MAINTENANCE AND TROUBLESHOOTING
15
NOTES
16
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.
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 nd the proper intensity
level. The chart below shows recommended heart
rates for fat burning and aerobic exercise.
To nd the proper intensity level, nd your age at the
bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your
age dene 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.
Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of
time. During the rst few minutes of exercise, your
body uses carbohydrate calories for energy. Only af-
ter the rst 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 one. 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.
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
he rst 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 exibility 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 ex-
ercise, you may complete up to ve workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
17
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. 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 at on the
oor. 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.
1
2
3
4
5
18
EXPLODED DRAWING—Model No. PFIVEL74613.0
83
82
81
68R
67
66
65
62
14
61
94
93
92
95
91
90
50
43
44
45
41
42
57
58
59
52
1
2
4 5 6 7 8 9 10
12
18
14
19
20
131415
17
24
25
20
26
27F
17
27R
23R
11R
11L
23L
28 29 30
14
15
33
34
35
40
13
38
36
37
49
48
47
46
50
51R
60R
51L
60L
69
70
71
72
73
79
76
75
80
85
84
69
38
99
18
14
68L
Item.115*2
Item.116
21R
21L
77
88
54
55
22
89
110
22
78
31
13
32
64
63
39
25
3
22
97
98
105
106
96
112
113
114
106
106
87
103 104
56
107
13
109
111
96
53
102
101
108
16F
16F 16R
16R
74
100
86
117118
119
19
PART LIST—Model No. PFIVEL PFIVEL74613.0
Item
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
Description
Plaque (L+R)
Boulon Allen M8*30
Rondelle Φ8*Φ21*2T
Cache plastique 8209
Rondelle ondulée Φ19*Φ23*0.5T
Bush Φ19*34*19
Cache plastique
Tube
Carter (L+R)
Vis M5*15
Cache plastique
Cache plastique
Disque
Vis autoperforante M4.5*10
Vis de bridage M10*1.25
Rondelle Φ6
Vis autoperforante M4*15
Pédalier
Axe de support de poulie
Poulie de courroie 305J6
Boulon Allen M6*10
Rondelle en vague
Rondelle
Roulement
Sensor Set
Cable du capteur 600mm
Cable du transformateur 400mm
Bague Φ13*5
Piston
Boulon Allen M8*100
Axe Φ10*42
Poulie Φ37*20.5
Rondelle
Rondelle ondulée Φ10*Φ14*0.5T
Clip Φ8
Boulon
Rondelle
Boulon de cylindre
Clip Φ6
Boulon Allen M8*60
Boulon Allen M8*110
Stabilisateur arrière
Cache du Stabilisateur arrière
Poignée
Structure principale
Moteur
Vis M5*20
Cable bas du compteur 450mm
Rondelle
Connectique
Cache plastique avant
Bague plastique
Rondelle Φ20*Φ25*2T
C-Sharp Clip Φ18
Vis autoperforante M4.5*25
Clé Hexagonale 5mm
clé multiple
Adapteur
Cable
Qty.
1
2
2
2
2
4
4
2
1
5
2
2
2
4
2
8
8
2
2
1
4
1
1
2
1
1
1
2
1
1
1
1
2
1
1
1
3
1
1
2
2
1
2
1
1
1
7
1
2
1
1
1
1
1
4
2
1
1
1
Item
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
Description
Compteur
Vis M5*12
Boulon Allen M8*85
Support de Compteur (L+R)
Vis M5*20
Cache Φ32
Plaque de pulsation Φ32
Vis autoperforante M3.5*20
Cable des capteurs de pouls
Cache Φ32xΦ50
Bras (L+R)
Mousse Φ32*3T*630mm
Rondelle ondulée Φ8*Φ19*1.5T
Ressort Φ8
Boulon Allen M8*20
Cache plastique des bras
Vis autoperforante M4*15
Boulon Allen M8*20
Rondelle Φ8*Φ36*3T
Tube Nylon Φ19*Φ38
Jambe (L+R)
Ecrou M8
Guidon
Axe de pivot des bras
Rondelle Φ19.5*Φ38*0.5T
Montant
Cache du montant (F+R)
Vis M5*15
Support de bidon
Boulon Allen M8*70
Cable de connection haut 850mm
Cable de connection bas 1250mm
Front Main Frame welding
Bouchon tube avant Φ65
Stabilisateur avant
Boulon M8*75
Tube Φ14.5*86
Molette M8*30(8103)
Bague pour le pivot
Ecrou à tête M8
Roue d’inertie
Courroie
Kit de tension de roue d’inertie
Vis à Collerette 3/8
cache de l’axe
Boulon Allen M10*90
Bague pour axe de support pied 14*32
Tube Φ14*72.2
Rondelle
Ecrou M10
Support de Pied (L+R)
Boulon M6*55
Ressort
Blocage de pédale
Vis M5*12
Coussin en caoutchouc
Rondelle Φ6
Ressort
Molette de serrage des pédales
Qty.
1
4
2
1
2
2
2
4
2
2
1
2
10
12
6
2
10
4
2
6
1
4
2
1
4
1
1
2
1
1
1
1
1
2
1
2
1
3
2
2
1
1
2
2
2
2
4
2
2
3
1
4
4
2
8
2
4
4
4
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)
IMPORTANT RECYCLING INFORMATION FOR E. U. CUSTOMERS
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 ofce or the
establishment where you purchased this product.
TECHNICAL SPECS.
Product dimensions : (L x l x h) : 143 x 68 x 153 cm
Product weight : 51 Kg
Printed in China © 2013 Icon Health & Fitness, Inc.
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