USER`S MANUAL - Icon Heath & Fitness
Contents
1. COUNT DOWN If you have preset target calories the computer will count from preset calories down to zero This data is a rough guide only and should not be used as com parison over several exercice sessions Without any signal transmitted to the monitor for 4 minutes the LCD will shut off automaticly and all function da tas would be kept The prevuious datas would display on the monitor when you come back training on the equip ment or directly display by pressing any button The monitor starts beeping to remind you as soon as any preset target datas is achieved to zero Battery specification 1 5 V AA 2pcs EXERCISE GUIDELINES WARNING Before beginning this or any exercise program consult your physi cian 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 Vari ous 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 inten sity is the key to achieving results You can use you2. Nut 12 to the end of the left hand side of the spindle bar 8 and then slide onto the bar from the right the washer 15 followed by the plastic bushing 18 then the footrest 10 Then slot the part assembled spindle bar through the hole in the main housing per FIG 4 Now start to assemble the right hand pedal onto the spindle bar 8 Slide the pedal 10 onto the right hand side of the pedal spindle bar fol lowed by the plastic bushing 18 the washer 15 and finally the M8 Nylon nut 12 Lock the pedals 26 to the crank cover on main housing per FIG 4 Attached the Sponge 20 to left side of the foot rest shaft 9 then slot the footrest shaft 9 through the hole in the holder bracket cover and attached another Sponge 20 to the other side of the bar 5 Connecing the sensor wires which are on the Rail and Main housing together then slide the Aluminum Rail 5 into the main housing per FIG 5 and bolt into place using the fixing bolt 27 once the bolt is slotted through the near est pre drilled hole to the main housing attach the washer 16 and the thin Nylon nut 17 Using the second pre drilled hole away from the main housing slot through your Pull pin 27 Finally Screw the fixing knob into the Aluminum Rail 5 using the pre drilled hole provided Connect the sensor wire and place the monitor 11 onto the main frame FOLDING INSTRUCTIONS 1 Remove the locking pin
3. of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles EXPLODED DIAGRAM Model N PFICVRW34008 0 et o eg KN O Y PART LIST Model N PFICVRW34008 0 Description Description Main Housing Washer M8x23 x 2 Front St
4. 26 and unscrew the fixing pin 2 Pull the Aluminum Rail 5 in towards the main frame and replace the locking pin to keep the Rail in a folded position 3 Remove the pull pin located on the rear bracket of the rail 4 Swing the Rear Stabilizer in towards the main frame and replace the pin to keep the Rear Stabilier in a folded position gt 5 SN J g R FUNCTION BUTTON MODE SET RESET TOTAL RESET FUNCTIONS SCAN TIME COUNT UP COUNT DOWN COUNT TOTAL COUNT CALORIES NOTE 1 To select each function for presetting 2 to enter and switch to the next function after presetting To make upward adjustment of each function datas of time count and calories To reset each single function of count Time and calories To Clear all preset datas and restart the computer Automatically scans throught each function in every 6 seconds The monitor will count workout time from 00 00 up to 99 59 If you have preset target time the monitor will count down to 00 00 when you start training COUNT UP Accumulates workout numbers from zero COUNT DOWN If you have preset target count numbers the monitor will count from preset down to zero when you start training The monitor will accumulate total workout numbers of different training durantion after the monitor is intalled with batteries This data could be reset to zero only when you replace batteries COUNT UP Accumulates calories consumption during training
5. PRO FORMNM Model No PFICVRW34008 0 Serial No _ Serial Number decal behind the product QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 or write to ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK or email csuk iconeurope com WARNING Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference FSS USER S MANUAL Please visit our website for more information on the products www iconsupport eu TABLE OF CONTENTS IMPORTANT PRECAUTIONS 24 114239 r G SL este ska ida iaeo InN RETIE a ees 1 ASSEMBLY aS SA PS 3 FOLDING INSTRUCTIONS sicencee0sseeeusouebh le seede ee keke bac bast EEEE E Er ERATA 5 FUNCTION BUTTON 224 204 44 u ssk avi d a 8 hetse bd dene bee nos sek E E e a 6 EXERCISE GUIDELINES sia rage renere Gets 0065 E DG E d a r EEEa 7 PART LIST and EXPLODED DRAWING 1s2 ssss skaka kakak akak karate skar 9 ORDERING REPLACEMENT PARIS ss2 e2e lt 20s 4440284 kukka kakak edacdeHesaes Back Cover IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precautions before using the rowing machine 1 Read all instructions in th
6. abilizer Washer M8x26 x 1 Bracket Thin Nylon Nut x 1 Bracket Cover Plastic Bushing x 2 Aluminum Rail Stopper x 2 Seat Sponge x 2 Rear Stabilizer Carriage Bolt x 2 Spindle Tube Hex Head Bolt 55mm x 2 Footrest Shaft Screw Short x 2 Footrest x 2 Screw Long x 2 Computer Hex Head Bolt 15mm x 4 Nylon Nut M8 x 4 Pull Pin x 1 Arc Washer x 2 Hex Head Bolt 127mm x 1 Washer M8x16 x 6 Rail End Cap x 1 1 2 3 4 5 6 7 8 9 10 ORDERING REPLACEMENT PARTS To order replacements parts please see the front cover of this manual for contact information To help us assist you be prepared to provide the following information when calling Model number of the product PFICVRW34008 0 The Key number and description of the product of the desired parts see the part list The proof of purchase Printed in Taiwan 2008 Icon Health amp Fitness Inc
7. is manual before 6 Keep children under 12 and pets away from using the rowing machine Use the rowing the rowing machine at all times machine only as described 7 Wear appropriate clothes and athletic shoes 2 It is the responsibility of the owner to ensure when using the rowing machine that all users of the rowing machine are ad equately informed of all warnings 8 Keep your hands away from moving parts 3 Place the rowing machine on a level surface 9 If you experience dizziness or pain whilst with a mat beneath it to protect the floor or exercising stop immediately and cool down carpet Keep the rowing machine indoors away from moisture and dust 10 The rowing machine is intended for in home use only Do not use the rowing machine in a 4 Inspect and properly tighten all parts of the commercial rental or institutional setting rowing machine regularly Replace worn parts immediately 11 A warning decal is found on the rowing machine in the location shown on page 3 If 5 The rowing machine should not be used by the decal is missing or illegible call 08457 persons weighing more than 115 kg 250 089 009 and order a free replacement decal Ibs Apply the decal in the location shown 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 Read all instruc tions before using ICON assumes no responsibil
8. is near the highest number in your training zone WORKOUT GUIDELINES Warming up Start with 5 to 10 minutes of stretch ing 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 min utes 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 exer cise 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 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
9. ity for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS BEFORE YOU BEGIN Thank you for purchasing the new PROFORM R500 rowing machine Rowing is one of the most effective exercises known for toning the body strengthening the muscles and building the cardiovascular system The R500 rowing machine is designed to let you en joy this effective exercise in the convenience of your home For your safety and benefit read this manual carefully before using the rowing machine If you have questions after reading this manual please call our Customer Service Department at 08457 089 009 To help us assist you note the product model number before calling The model number is PFICVRW34008 0 ASSEMBLY 1 Attach the front stabilizer onto the main housing bracket using the two carriage bolts 21 2 arc washers 13 and the nylock nuts 12 2 Attach the bracket 3 to the Main frame using two washers 14 and two bolts 22 Ensuring to attach the bracket cover 4 when you tightened the screws 23 3 Slide the Seat Bracket 6 to the Rail 5 then lock the stoppers 19 to the Rail 5 using Screws 24 as FIG 3 demonstrated Attached the Cap 28 to the end of the Rail Connect the Aluminum Rail 5 to the rear Sta bilizer 7 using the bracket provided Lock the bracket in place using bolts 25 and washers 14 ASSEMBLY 4 Attach the Nylon
10. r heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 145 138 130 125 120 115 130 125 115 G 118 110 103 105 95 90 20 30 40 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est 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 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large mounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate
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