USER`S MANUAL
Contents
1. 1 Identify the Front Stabilizer 10 which has Wheels 22 attached to it While another person lifts the front of the Frame 1 attach the Front Stabilizer to the Frame with two M10 x 75mm Carriage Bolts 34 and two M10 Nylon Locknuts 33 Make sure that the Front Stabilizer is turned so the Wheels are not touching the floor 2 While another person lifts the back of the Frame 1 attach the Rear Stabilizer 9 to the Frame with two M10 x 75mm Carriage Bolts 34 and two M10 Nylon Locknuts 33 3 While another person holds the Upright 2 in the posi tion shown connect the Extension Wire Harness 44 Make sure the to the Wire Harness 79 Carefully pull the upper ob Wire Harnesses end of the Extension Wire Harness to remove any 44 79 do not slack While holding the upper end of the get pinched and damaged during this step Extension Wire Harness insert the Upright into the Frame 1 Do not pinch the Wire Harnesses Next turn the Upright Knob 43 counterclockwise sev eral turns Pull the Knob slide the Upright 2 down until the Knob is aligned with one of the four adjust ment holes and then release the Knob Do not tighten the Knob yet Feed the upper end of the Extension Wire Harness 44 through the Upright Extension 73 Attach the Upright Extension to the Upright 2 with three M10 x 27mm Button Screws 67 and three M10 Split Washers 59 4 Connect the wire harness on the Handgrip Pulse Sensor2. Inspect and tighten all parts of the elliptical crosstrainer regularly Replace any worn parts immediately To clean the elliptical crosstrainer use a damp cloth and a small amount of mild dish soap Important Keep liquids away from the console and keep the console out of direct sunlight During storage remove the batteries from the console BATTERY REPLACEMENT If the console display becomes dim the batteries should be replaced Refer to assembly step 5 on page 6 for replacement instructions HANDGRIP PULSE SENSOR TROUBLE SHOOTING e Avoid moving your hands while using the handgrip pulse sensor excessive movement may interfere with heart rate readings Do not hold the metal con tacts too tightly For the most accurate heart rate reading hold the metal contacts for about 15 seconds For optimal performance of the handgrip pulse sen sor clean the metal contacts with a soft cloth do not use alcohol abrasives or chemicals HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To do this you must remove the Pedal Springs 11 the right Pedal Disc 15 and the Side Shields 3 4 Refer to step 9 on page 8 and remove the Pedal Springs wy 9 y O 20 Next remove the four Screws 51 from the right Pedal Disc 15 and slide the Pedal Disc off Remove all Screws 52 64 from the Right Side Shield 4 and the two Screws 77 fr
3. 29 to the indicated wire harness on the Console 23 Insert both wire harnesses into the open ing in the bottom of the Console Next insert the metal tube on the Handgrip Pulse Sensor into the opening in the bottom of the Console Be careful not to pinch the wire harnesses Refer to the inset drawing Align the holes in the brack et on the Console 23 with the holes in the metal tube on the Handgrip Pulse Sensor 29 Tighten two M4 x 16mm Screws 52 through the bracket into the tube as shown 5 The Console 23 requires four D batteries not included alkaline batteries are recommended Press the tab on the battery cover and lift off the battery cover Insert four batteries into the battery compart ment Make sure that the batteries are oriented as shown by the diagram inside the battery compart ment Reattach the battery cover Batteries 6 While another person holds the Console 23 in the position shown connect the wire harness on the Bookrack Console to the Extension Wire Harness 44 Insert the excess wire harness into the Upright Extension 73 Attach the Console 23 to the Upright Extension 73 with three M10 x 27mm Button Screws 67 and three M10 Split Washers 59 Be careful to avoid pinch ing the wire harnesses Snap the bookrack onto the Console 23 in the indicat ed location 7 Identify the Left Handlebar 6 which is marked with a sticker Insert the Left Handlebar into one of the
4. sound will alert you when the resistance and or the pace setting is about to change Note If the resistance of the elliptical crosstrainer and or the pace setting does not change when a chirp is heard e Make sure that the indicator on the iFIT com button is lit Adjust the volume of your CD player or VCR If the volume is too high or too low the con sole may not detect the program signals Make sure that the audio cable is properly connected and that it is fully plugged in 5 Follow your progress with the feedback modes Refer to step 4 on page 12 6 Measure your heart rate if desired Refer to step 5 on page 12 7 When you are finished exercising the console will automatically turn off Refer to step 6 on page 12 HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to play iFIT com audio and video programs directly from the internet To use programs from our Web site the ellip tical crosstrainer must be connected to your home computer See HOW TO CONNECT YOUR COMPUT ER on page 17 In addition you must have an internet connection and an internet service provider A list of specific system requirements will be found on our Web site Follow the steps below to use a program from our Web site 1 Turn on the console Refer to step 1 on page 12 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the IF
5. which Smart program is selected When a Heart Rate program is selected the upper right corner of the display will show a 7 or 8 When the iFIT com mode is selected the upper right corner will show the letters IF When the manual mode is selected the upper right corner will be blank Program profiles These profiles show how the resistance of the elliptical crosstrainer and the tar get pace will change during Smart programs and Heart Rate programs For example profile number 3 shows that during Smart program 3 both the resistance and the pace will gradually increase dur ing the first half of the program and then gradually decrease during the last half Feedback mode indicators These indicators show which feedback mode scan speed time distance resistance level calories fat calories or heart rate 11 is currently shown Note When the distance is shown the word Miles or the letters Kms will appear when your speed is shown the letters MPH or Km H will appear Pace bar graphs When the manual mode is selected only the left bar graph will appear This bar graph represents your exercise pace As you increase or decrease your pace additional bars will appear or disappear on the bar graph When a Smart program a Heart Rate program or the iFIT com mode is selected both bar graphs will appear The left bar graph represents your exercise pace and the right bar graph represents a target pace During the progr
6. 45mm Button Bolt M6 x 30mm Screw M4 x 16mm Self tapping Screw Reed Switch Wire Cable Clamp Handlebar Washer M8 x 19mm Button Screw M10 Flat Head Bolt Magnet M10 Split Washer Large Handlebar Arm Bushing 5 16 x 25 4mm Hex Bolt M10 x 70mm Bolt Spring Spacer M4 x 25mm Screw Upright Bushing M6 Nylon Locknut M10 x 27mm Button Screw M8 x 22mm Flat Head Screw Push Nut Right Rear Spring Bracket M5 x 16mm Self tapping Screw M5 x 12mm Screw Upright Extension M10 Bolt Set M6 Washer Front Spring Bracket M6 x 18mm Bolt M10 Washer Wire Harness M10 x 27mm Pedal Bolt Pedal Knob M5 x 14mm Self tapping Screw Allen Wrench Grease User s Manual Note indicates a non illustrated part Specifications are subject to change without notice 22 EXPLODED DRAWING Model No PFCCEL45012 RO802A 23 HOW TO ORDER REPLACEMENT PARTS To order replacement parts call toll free 1 888 936 4266 Monday through Friday 8h00 until 18h30 Eastern Time excluding holidays When ordering parts please be prepared to give the following information e The MODEL NUMBER of the product PFCCEL45012 The NAME of the product PROFORM 900 CARDIO CROSSTRAINER e The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the part s see page 22 of this manual LIMITED WARRANTY ICON OF CANADA INC ICON warrants this product to be free from defects in workmanship and mater
7. Handlebar Legs 5 make sure that the Handlebar Leg is turned so the hexagonal holes are on the indicated side Attach the Left Handlebar to the Handlebar Leg with two M8 x 45mm Button Bolts 50 and two M8 Nylon Locknuts 38 Make sure that the Nylon Locknuts are inside of the hexagonal holes Do not fully tighten the Button Bolts yet Apply a small amount of the included grease to the left and right axles on the Upright 2 Make sure that there are two Small Handlebar Bushings 49 in the Left Handlebar 6 Carefully slide an Upright Spacer 48 a Handlebar Spacer 47 the Left Handlebar and a Handlebar Cap 46 onto the left axle on the Upright 2 as shown Slide a Handlebar Washer 55 onto an M8 x 19mm Button Screw 56 and tighten the Button Screw into the axle Assemble the Right Handlebar 8 and the other dias Handlebar Leg 5 in the same way oles 8 Identify the left Pedal Spring 11 which is marked with a sticker Attach the Left Pedal 13 to the left Pedal Spring with an M10 x 27mm Pedal Bolt 80 an M10 Washer 78 and a Pedal Knob 81 as shown Note The Left Pedal can be attached in any of five positions see HOW TO ADJUST THE PEDALS AND THE UPRIGHT on page 9 Attach the Right Pedal not shown in the same way Make sure that both Pedals are in the same position 9 10 Apply a small amount of grease to the axle on the left Disc Crossbar 16 Slide a Spring Spacer 63 onto the axle make sur
8. automatically change the resistance of the elliptical crosstrainer and prompt you to vary your pace to keep your heart rate near a target heart rate as you exercise The console also features new iFIT com interactive technology IFIT com technology is like having a per K Ce oe J sonal trainer right in your home Using a stereo audio cable available at electronics stores you can connect the elliptical crosstrainer to your home stereo portable stereo or computer and play special iFIT com CD pro grams CDs are available separately IFIT com CD programs automatically control the resistance of the elliptical crosstrainer and prompt you to vary your pace aS a personal trainer coaches you through every step of your workout High energy music provides added motivation Each CD features two programs designed by certified personal trainers In addition you can connect the elliptical crosstrainer to your VCR and TV and play iFIT com video programs videocassettes are available separately Video pro grams offer the same benefits as iFIT com CD pro grams but add the excitement of working out with a class and an instructor With the elliptical crosstrainer connected to your com puter you can also go to our new Web site at www iFIT com and access audio programs and video programs directly from the internet To purchase iFIT com CDs and videocassettes call toll free 1 888 936 4266 CONSOLE DESCRIPTION Refer to the d
9. changes increase or decrease your pace so that the same number of bars appear on both bar graphs If your pace is slower than the current pace setting the increase arrow will appear in the display if your pace is faster than the pace setting the decrease arrow will appear Important The pace settings for the program are intended only to provide a goal Your actual pace may be slower than the pace settings especially during the first few months of your exercise program Make sure to exercise at a pace that is comfortable for you During the program the display will show the time remaining in the program When no time remains the program will be completed If you continue exercising after the program is complet ed the display will continue to show your exer cise feedback Follow your progress with the feedback modes Refer to step 4 on page 12 When you are finished exercising the console will automatically turn off Refer to step 6 on page 12 HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER To use iFIT com CDs the elliptical crosstrainer must be connected to your portable CD player portable stereo home stereo or computer with CD player See pages 15 to 17 for connecting instructions To use IFIT com videocassettes the elliptical crosstrainer must be connected to your VCR See page 17 for con necting instructions To use iFIT com programs directly from our Web site the elliptical crosstrainer must be connected
10. or using the elliptical crosstrainer It is the responsibility of the owner to ensure that all users of the elliptical crosstrainer 9 The pulse sensor is not a medical device are adequately informed of all precautions Various factors may affect the accuracy of heart rate readings The pulse sensor is Place the elliptical crosstrainer on a level intended only as an exercise aid in determin surface with a mat beneath it to protect the ing heart rate trends in general floor or carpet Keep the elliptical crosstrain er indoors away from moisture and dust 10 Keep your back straight when using the ellip tical crosstrainer do not arch your back Inspect and properly tighten all parts regu larly Replace any worn parts immediately 11 If you feel pain or dizziness at any time while exercising stop immediately and Keep children under 12 and pets away from begin cooling down the elliptical crosstrainer at all times 12 When you stop exercising allow the pedals The elliptical crosstrainer should not be to slowly come to a stop used by persons weighing more than 115 kg 250 Ibs 13 The elliptical crosstrainer is intended for Wear appropriate exercise clothing when using the elliptical crosstrainer Always wear athletic shoes for foot protection home use only Do not use the elliptical crosstrainer in a commercial rental or insti tutional setting A WARNING Before beginning this or any exercise program consult you
11. to your home computer See page 17 for connecting instructions HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below If your CD player has only one jack see instruction B A Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your CD player Plug your headphones into the PHONES jack B Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your headphones into the other side of the Y adapter PHONES 0 i r 1 8 Audio Cable Y adapter Headphones 15 HOW TO CONNECT YOUR PORTABLE STEREO HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an RCA type AUDIO OUT Note If your stereo has an unused LINE OUT jack jack see instruction A below If your stereo has a see instruction A below If the LINE OUT jack is 1 8 LINE OUT jack see instruction B If your being used see instruction B stereo has only a PHONES jack see instruction C A Plug one end of a 1 8 to RCA stereo audio cable A Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the ja
12. IT com mode press the IFIT com button The indicator on the button will light and the letters IF will appear in the upper right corner of the display PACE COACH Go to your computer and start an internet connection Start your Web browser if necessary and go to our Web site at www iFIT com Follow the desired links on our Web site to select a program Read and follow the on line instructions for using a program Follow the on line instructions to start the program When you start the program an on screen count down will begin 7 Return to the elliptical crosstrainer and begin exercising When the on screen countdown ends the pro gram will begin The program will function in almost the same way as a Smart program refer to step 3 on page 13 However an electronic chirp ing sound will alert you when the resistance and or the pace setting is about to change 8 Follow your progress with the feedback modes Refer to step 4 on page 12 9 Measure your heart rate if desired Refer to step 5 on page 12 When you are finished exercising the console will automatically turn off Refer to step 6 on page 12 THE OPTIONAL CHEST PULSE SENSOR The optional chest pulse sensor provides hands free operation and continuously monitors your heart rate during your workouts To purchase the optional chest pulse sensor call toll free 1 888 936 4266 na o _9 19 MAINTENANCE AND TROUBLESHOOTING
13. Model No PFCCEL45012 Serial No QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts please call 1 888 936 4266 Mon Fri 8h00 until 18h30 EST excluding holidays 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manu al for future reference sti Visit our website at SSS S www proform com 3900 CardioCrossTrainer TABLE OF CONTENTS IMPORTANT PRECAUTIONS ecososirr errors rra rr e e eee A ds ee da d 3 BEFORE YOU BEGIN i 00903 ten odds pea es eames anaes oda es 4 AO EMELY geeeeeeee84eee8ee45 2455 SESAITNLERE EIA 5 HOW TO USE THE ELLIPTICAL CROSSTRAINER LL 9 MAINTENANCE AND TROUBLESHOOTING 00 020 ce ee 20 CONDITIONING GUIDELINES 2 000 000 cee 21 PARECE I 285 ESTERE ese sees ee ese Lt 22 EXPLODED DRAWING rore 4G daa at ae gee beds it 23 HOW TO ORDER REPLACEMENT PARTS Back Cover LIMITED WARRANTY assista ERESSE te oe cd e It a a oy Back Cover PROFORM is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the elliptical crosstrainer Read all instructions in this manual before 8 Always hold the handgrip pulse sensor or the using the elliptical crosstrainer handlebars when mounting dismounting
14. UDIO OUT jack see instruction A If your computer has only a see instruction A below If the AUDIO OUT jack is PHONES jack see instruction B being used see instruction B If you have a TV with a built in VCR see instruction B If your VCR A Plug one end of a 1 8 to 1 8 stereo audio cable is connected to your home stereo see HOW TO available at electronics stores into the jack CONNECT YOUR HOME STEREO on page 16 beneath the console Plug the other end of the cable into the LINE OUT jack on your computer A Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the AUDIO OUT jack on your VCR B Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics B Plug one end of a 1 8 to RCA stereo audio cable stores Plug the Y adapter into the PHONES jack available at electronics stores into the jack on your computer Plug your headphones or speak beneath the console Plug the other end of the ers into the other side of the Y adapter cable into an RCA Y adapter available at electron ics stores Next remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y adapter Plug the Y adapter into the AUDIO OUT
15. am the target pace will periodically change As the right bar graph changes simply adjust your pace so that the same number of bars appear on both bar graphs Important The target pace is a goal pace Your actual pace may be slower than the target pace especially during the first few months of your exercise program Make sure to exercise at a pace that is comfortable for you On Reset button When the console is off pressing this button will turn on the display When the console is on pressing this button will reset the display This button is also used to select the unit of mea surement for speed and distance see A at the left Display Mode button This button is used to select the feedback modes The modes will be selected in the following order scan speed time distance resistance level calories fat calories and heart rate when the handgrip pulse sensor or the option al chest pulse sensor is used I and buttons These buttons control the resis tance of the elliptical crosstrainer There are ten resistance levels level 10 is the most challenging These buttons are also used to enter your age when a Heart Rate program is selected Program button This button is used to select the manual mode Smart programs and Heart Rate programs IFIT com button This button is used to select the FIT com mode The indicator on the button will light when the iFIT com mode is selected To use the manua
16. ce that you have pedaled the current resistance level and the approximate numbers of calories and fat calories you have burned In addition your heart rate will be shown when you use the handgrip pulse sensor refer to step 5 on this page or the optional chest pulse sensor refer to page 19 Note Each time the resistance level changes the console will show the resistance level for six sec onds In addition when a Smart program or a Heart Rate program is selected the display will show the time remaining in the program instead of the elapsed time In addition the left bar graph will appear in the dis play to show your exercise pace As you increase or decrease your pace additional bars will appear or disappear on the bar graph If desired you can select a single feedback mode for continuous display Press the Display Mode button repeatedly until only the MPH or Km H Time Miles or Kms Resist Cals or Fat Cals indicator appears in the display Make sure that the Scan indicator does not appear Measure your heart rate if desired Note If you wear the optional chest pulse sensor see page 19 and hold the handgrip pulse sensor at the same time the console may not display your heart rate accurately If there are thin sheets of plas N Metal Contacts tic on the metal contacts on the handgrip pulse sensor peel off the plastic To use the handgrip pulse sensor place your hands on the metal conta
17. ck available at electronics stores into the jack beneath the console Plug the other end of the beneath the console Plug the other end of the cable into the LINE OUT jack on your stereo cable into the AUDIO OUT jack on your stereo LINE OUT le eet Liu B Refer to the drawing above Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics B Plug one end of a 1 8 to RCA stereo audio cable stores into the jack beneath the console Plug the available at electronics stores into the jack beneath other end of the cable into the LINE OUT jack on the console Plug the other end of the cable into an your stereo RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into C Plug one end of a 1 8 to 1 8 stereo audio cable the LINE OUT jack on your stereo and plug the wire available at electronics stores into the jack into the unused side of the Y adapter Plug the Y beneath the console Plug the other end of the adapter into the LINE OUT jack on your stereo cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your stereo Plug your headphones into the other side of the Y adapter Cable Y adapter Wire removed from LINE OUT jack Headphones 16 HOW TO CONNECT YOUR COMPUTER HOW TO CONNECT YOUR VCR Note If your computer has a 1 8 LINE OUT jack Note If your VCR has an unused A
18. cts Your palms must be on the upper contacts and your fingers must be touching the lower contacts Avoid moving your hands When your pulse is detected the heart shaped indicator in the dis play will flash each time your heart beats After a moment two dashes will appear and then your heart rate will be shown For the most accurate heart rate reading continue to hold the handgrips for about 15 seconds Note When you first hold the handgrips the display will show your heart rate continuously for 15 sec onds The display will then show your heart rate along with the other feedback modes When you are finished exercising the console will automatically turn off If the pedals are not moved and the console but tons are not pressed for a few minutes the con sole will automatically turn off to conserve the batteries HOW TO USE A SMART PROGRAM 1 Turn on the console Refer to step 1 on page 12 2 Select one of the six Smart programs Each time the console is turned on the manual mode will be selected To select a Smart program press the Program but ton repeatedly until the number 1 2 3 4 5 or 6 appears in the upper right corner of the display PACE COACH The profiles numbered 1 through 6 on the left side of the console show the resistance and pace settings for the Smart programs For example profile number 3 shows that when Smart program 3 is selected both the resistance and the pace
19. e that the Spring Spacer is turned so the flat side is facing the elliptical crosstrainer Next slide the Left Rear Spring Bracket 12 on the left Pedal Spring 11 onto the axle Slide a Spring Bracket Washer 35 onto an M10 x 27mm Patch Screw 40 and tighten the Patch Screw into the axle Next hold the lower end of the left Handlebar Leg 5 inside of the Front Spring Bracket 76 on the left Pedal Spring 11 Apply grease to an M10 Bolt Set 74 Attach the Handlebar Leg to the Front Spring Bracket with the Bolt Set Do not overtighten the Bolt Set the Handlebar Leg must pivot freely Attach the right Pedal Spring not shown to the right side of the elliptical crosstrainer in the same way Tighten the M6 x 25mm Screw 7 into the Upright 2 Turn the Upright Knob 43 clockwise until it is tight Refer to step 7 Tighten the M8 x 45mm Button Bolts 50 in the Handlebar Legs 5 Make sure that all parts of the elliptical crosstrainer 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 crosstrainer INSTALLING THE RECEIVER FOR THE OPTIONAL CHEST PULSE SENSOR If you purchase the optional chest pulse sensor refer to page 19 follow the steps below to install the receiver and the short jumper wire included with the chest pulse sensor 1 Plug the short jumper wire A into the indicated jack on jumper
20. esting on top of the pin Then turn the knob clockwise until it is tight HOW TO USE THE HANDLEBARS The handlebars are designed to add upper body exercise to your workouts As you exercise push and pull the han dlebars to work your arms shoul ders and back Handlebars To exercise only your lower body hold the handgrip pulse sensor as you exercise HOW TO EXERCISE ON THE ELLIPTICAL CROSSTRAINER To mount the elliptical cross trainer hold the handgrip pulse sensor and step onto the pedal that is in the lowest position Then step onto the other pedal Push the ped Oss als until they T begin to move SS DI 2 with a continu ous motion Note The pedal disks can turn in either direction It is recommended that you move the pedal disks in the direction shown by the arrow however for variety you may turn the pedal disks in the opposite direction Handgrip Pulse Sensor To dismount the elliptical crosstrainer wait until the pedals come to a complete stop Note The elliptical crosstrainer does not have a free wheel the ped als will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the lowest pedal HOW TO MOVE THE ELLIPTICAL CROSSTRAINER Stand behind the elliptical crosstrainer hold the rear stabilizer firm ly and lift the elliptical crosstrainer until it can be moved on the front wheels Carefull
21. factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general The following guidelines will help you to plan your exercise program Remember that 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 the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise 165 155 145 140 130 125 115 Y Y 145 138 130 125 118 110 103 125 120 115 110 105 95 90 Y 20 30 40 50 60 70 80 To find the proper heart rate for you first find your age on the bottom line of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your training zone The lower two numbers are recommended heart rates for fat burning the highest number is the recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustained period of time During the first few minutes of exercise your body 21 uses easily accessible carbohydrate calories for ener gy Only after the first fe
22. ial under normal use and service conditions for a period of one year from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rental purposes or to products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or performance of the product or damages with respect to any economic loss loss of property loss of rev enues or profits loss of enjoyment or use costs of removal installation or other consequential damages of what soever nature Some provinces do not allow the exclusion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and dura
23. l mode of the console refer to page 12 To use a Smart program refer to page 13 To use a Heart Rate program refer to page 14 To use IFIT com CDs or videos refer to page 18 To use a program directly from our Web site refer to page 19 HOW TO USE THE MANUAL MODE 1 Turn on the console Note The console requires four D batteries not included If you have not installed batteries refer to step 5 on page 6 and install batteries To turn on the console press the On Reset button or begin pedaling Select the manual mode Each time the console is turned on the manual mode will be select ed If a Smart program a Heart Rate pro gram or the iFIT com mode has been selected select the manual mode by pressing the Program button repeatedly until the upper right corner of the display is blank This corner should be blank Begin exercising and adjust the resistance of the elliptical crosstrainer As you exercise adjust the resistance of the elliptical crosstrainer as desired by pressing the and buttons There are ten resistance levels level 10 is the most challenging Note After the buttons are pressed it will take a few seconds for the selected setting to be reached Follow your progress with the feedback modes and the left bar graph When the con sole is turned on the scan mode will be selected As you exercise eee the display will show your cur rent speed the elapsed time the distan
24. lt jack on your VCR Y adapter ramo Headphones Speakers Wire removed from AUDIO OUT jack 17 HOW TO USE IFIT COM CD AND VIDEO PROGRAMS To use iFIT com CDs or videocassettes the elliptical crosstrainer must be connected to your portable CD player portable stereo home stereo computer with CD player or VCR See HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER on page 15 Note To purchase iFIT com CDs and videocas settes call toll free 1 888 936 4266 Follow the steps below to use an iFIT com CD or video program 1 Turn on the console Refer to step 1 on page 12 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the FACE COACH FIT com mode press the iFIT com button The indicator on the button will light and the letters IF will appear in the upper right corner of the display 3 Insert the iFIT com CD or videocassette If you are using an iFIT com CD insert the CD into your CD player If you are using an iFIT com videocassette insert the videocassette into your VCR 18 Press the play button on your CD player or VCR A moment after the play button is pressed your personal trainer will begin guiding you through your workout Simply follow your personal trainer s instructions The program will function in almost the same way as a Smart program refer to step 3 on page 13 However an electronic chirping
25. manual mode will be selected To select a Heart Rate pro gram press the PACE COACH Program button repeatedly until the number 7 or 8 appears in the upper right corner of the display The profiles numbered 7 and 8 on the right side of the console show the resistance settings for the Heart Rate programs For example profile number 7 shows that when Heart Rate program 7 is selected the resistance level will gradually increase during the program and then decrease near the end 3 Enter your age When a Heart Rate program is selected the word AGE will appear in the display You must enter your age to use a Heart Rate program To enter your age first press the or button The current age setting will then be shown Next press the or button repeatedly to enter your age Once you have entered your age your age will be saved in memory until the batteries are replaced 14 4 Hold the handgrip pulse sensor When using a Heart Rate program you must use the handgrip pulse sensor refer to step 5 on page 12 or the optional chest pulse sensor refer to page 19 If you use the handgrip pulse sensor it is not necessary to hold the handgrips continu ously during the program However you should hold the handgrips frequently for the program to operate properly Each time you hold the hand grips keep your hands on the metal contacts for at least 30 seconds Note When you are not holding the handg
26. om beneath the Pedal Disc and remove the Right Side Shield 4 Remove all Screws 52 from the Left Side Shield 3 and remove the Left Side Shield Next refer to the drawing below and locate the Reed Switch 53 Loosen but do not remove the indicated M4 x 16mm Self tapping Screw 52 Slide the Reed Switch slightly toward or away from the Magnet 58 on the flywheel Retighten the Screw Turn the left Pedal Disc 15 for a moment Repeat until the console dis plays correct feedback When the Reed Switch is cor rectly adjusted reattach the Side Shields 3 4 the right Pedal Disc 15 and the Pedal Springs 11 HOW TO ADJUST THE DRIVE BELT If you can feel the pedals slip while you are pedaling even when the resistance is adjusted to the highest level the Drive Belt 19 may need to be adjusted To adjust the Drive Belt you must first remove both side shields Refer to HOW TO ADJUST THE REED SWITCH at the left and remove the side shields Next loosen the M8 x 22mm Flat Head Screw 68 and turn the M10 x 70mm Bolt 62 until the Drive Belt 19 is tight When the Drive Belt is tight tighten the Flat Head Screw Reattach the side shields CONDITIONING GUIDELINES A WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems The pulse sensor is not a medical device Various
27. our muscles and will help 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 The key to success is to make exercise a regular and enjoyable part of your everyday life PART LIST Model No PFCCEL45012 Key No Qty O 0 NDOOUBKSWMN ANNNGTAHNAGTANNA ANNANANNNAHANNAHAANAAAAANMAA AA Description Frame Upright Left Side Shield Right Side Shield Handlebar Leg Left Handlebar M6 x 25mm Screw Right Handlebar Rear Stabilizer Front Stabilizer Pedal Spring Left Rear Spring Bracket Left Pedal Right Pedal Pedal Disc Disc Crossbar Flywheel Side Shield Bracket Drive Belt Rear Endcap Front Endcap Wheel Console Handgrip Idler Bracket Idler Washer Idler Bearing Idler Axle Handgrip Pulse Sensor Large Snap Ring Large Bearing Pedal Axle M10 Nylon Locknut M10 x 75mm Carriage Bolt Spring Bracket Washer M6 x 33 5mm Bolt Pedal Arm Bushing M8 Nylon Locknut M10 Washer M10 x 27mm Patch Screw M6 x 72mm Bolt M5 Washer Upright Knob Key No Qty 0 AADNN BN DAODODA 2NDNa po NANNAAHADS hd A MOM A ANN R0802A Description Extension Wire Harness Resistance Control Motor Handlebar Cap Handlebar Spacer Frame Spacer Small Handlebar Arm Bushing M8 x
28. r physician This is especially important for persons over the age of 35 or persons with pre existing health prob lems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Congratulations for selecting the new PROFORM 900 CARDIO CROSSTRAINER The PROFORM 900 is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimizing the impact on your knees and ankles And the unique PROFORM 900 features adjustable resistance and a state of the art console to help you get the most from your exer cise Welcome to a whole new world of natural ellipti cal motion exercise from PROFORM For your benefit read this manual carefully before you use the PROFORM 900 If you have additional questions please call our Customer Service Bookrack Handlebar Pedal Spring LEFT SIDE Department at 1 888 936 4266 Monday through Friday 8h00 until 18h30 Eastern Time excluding holi days To help us assist you please note the product model number and serial number before calling To help us assist you please note the product model number and serial number before calling The model number is PFCCEL45012 The serial number can be found on a decal attached to the elliptical crosstrainer see the front cover of this manual for the location of the decal Before reading further please familiarize
29. rawing on page 10 Note If there is a thin sheet of clear plastic on the face of the con sole remove it A Exercise feedback display This display features seven modes that give you instant exercise feed back your current speed the elapsed time or the time remaining in a Smart program or a Heart Rate program the distance that you have pedaled the resistance level the approximate number of calo ries you have burned the approximate number of fat calories you have burned see FAT BURNING on page 21 and your heart rate when you use the handgrip pulse sensor or the optional chest pulse sensor If the scan mode is selected the display will change from one mode to the next every six seconds Or you can select a single mode for con tinuous display Note The console can show speed and distance in either miles or kilometers To change the unit of measurement hold down the On Reset button for six seconds The mode indicators see E below will show which unit of measurement is selected When the batteries are replaced it may be necessary to reselect the desired unit of mea surement Increase and decrease arrows During Smart pro grams Heart Rate programs and iFIT com pro grams these arrows will prompt you to increase or decrease your pace to match the target pace Manual mode program indicator When a Smart program is selected the upper right corner of the display will show a 1 2 3 4 5 or 6 depending on
30. rips the letters PLS will appear in the display instead of your heart rate Start the program To start the program simply begin exercising Each Heart Rate program consists of twenty one minute periods One resistance setting and one heart rate setting are programmed for each peri od The same resistance setting and or heart rate setting may be programmed for consecutive periods During the program the resistance of the elliptical crosstrainer will automatically change as shown by the applicable profile on the console If the cur rent resistance level is too high or too low you can adjust the resistance level by pressing the and buttons However when the current period of the program is completed the resistance level will automatically change if a different resistance setting is programmed for the next period As you exercise the bar graphs will help you to keep your heart rate near the heart rate setting for the current period The left bar graph will show your actual exercise pace The right bar graph will show a target pace When you hold the handgrip pulse sensor or wear the optional chest pulse sensor the console will compare your heart rate to the heart rate setting for the current period If necessary the right bar graph will then change to prompt you to increase or decrease your pace to bring your heart rate closer to the current heart rate setting When the Scan Resist right bar graph
31. rovide a goal Your actu al pace may be slower than the pace settings especially during the first few months of your exercise program Make sure to exercise at a pace that is comfortable for you PACE COACH Increase Arrow During the program the display will show the time remaining in the program When no time remains the program will be completed If you continue exercising after the program is completed the display will continue to show your exercise feed back Follow your progress with the feedback modes Refer to step 4 on page 12 Measure your heart rate if desired See step 5 on page 12 When you are finished exercising the console will automatically turn off Refer to step 6 on page 12 HOW TO USE A HEART RATE PROGRAM Each Heart Rate program helps you to keep your heart rate near a certain percentage of your maximum heart rate during your workout Your maximum heart rate is estimated by subtracting your age from 220 For example if you are 25 years old your maximum heart rate is 195 Heart Rate program 7 is designed to keep your heart rate between 65 and 85 of your maximum heart rate while you exercise Heart Rate program 8 is designed to keep your heart rate between 65 and 80 of your maximum heart rate Follow the steps below to use a Heart Rate program 1 Turn on the console Refer to step 1 on page 12 2 Select one of the two Heart Rate programs Each time the console is turned on the
32. tion to the terms set forth herein Some provinces do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from province to province or so specified by the retailer of your equipment ICON OF CANADA INC 900 de l Industrie St Jerome QC J7Y 4B8 Part No 189955 RO802A Printed in China O 2002 ICON Health amp Fitness Inc
33. w 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 num ber in your training zone as you exercise For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle num ber in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise WORKOUT GUIDELINES Each workout should include the following three parts A warm up consisting of 5 to 10 minutes of stretching and light exercise A proper warm up increases your body temperature heart rate and circulation in prepa ration for exercise Training zone exercise consisting of 20 to 30 min utes of exercising 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 A cool down with 5 to 10 minutes of stretching This will increase the flexibility of y
34. will gradually increase during the first half of the program and then decrease during the last half Start the program To start the program simply begin exercising Each Smart program consists of either twenty or thirty one minute periods One resistance setting and one pace setting are programmed for each period The same resistance setting and or pace setting may be programmed for consecutive peri ods During the program the resistance of the elliptical crosstrainer will automatically change as shown by the applicable profile on the console If the cur rent resistance level is too high or too low you can change the resistance level by pressing the and buttons However when the current period of the program is completed the resistance level will automatically change if a different resistance setting is programmed for the next period 13 The pace set tings for the pro gram will be shown by the right bar graph in the display The left bar graph will show your actual exercise pace As the right bar graph changes during the program simply increase or decrease your pace so that the same number of bars appear on both bar graphs If your pace is slower than the current pace setting the increase arrow will appear in the display to prompt you to increase your pace if your pace is faster than the pace setting the decrease arrow will appear Important The pace settings for the program are intended only to p
35. wire to the wire on the receiver B Note Any Remove the two short screws and the two long screws from the back of the Console 23 Lift off the front of the Console the Console 23 Connect the other end of the short other wires included with the chest pulse sensor can be discarded Next peel the paper off the adhesive pad on the back of the receiver B Orient the receiver as shown and press it onto the Console 23 in the indicated location Refer to step 1 above Reattach the front of the Console 23 with the short and long screws Make sure that no wires are pinched HOW TO USE THE ELLIPTICAL CROSSTRAINER HOW TO ADJUST THE PEDALS AND THE UPRIGHT The motion of the elliptical crosstrainer is determined by the positions of the pedals and the upright Follow the instructions below to adjust the motion of the ellip tical crosstrainer To adjust the pedals first loosen the pedal knobs beneath the pedals Slide the pedals for ward or back ward to one of the five posi tions and then retighten the knobs Make sure that both pedals are in the same position To adjust the upright first turn the upright knob counterclockwise a few turns to loosen it Next pull the knob raise or lower the upright to the desired height and then release the knob Move the upright up and down slightly until the pin on the knob snaps into one of the four adjustment holes in the upright Make sure that the upright is not r
36. y move the elliptical crosstrainer to the desired location and then lower it CAUTION To decrease the possibility of injury bend your legs and keep your back straight as you lift the rear stabilizer make sure to lift with your legs rather than your back smart PROGRAMS RESISTANCE PACE PROGRAMS TY press ON RESET 2 select PROGRAM AWARNI G To reduce risk of serious injury read and understand th user s manual all instructions and warnings before using this equipment Keep children laway PAQE COACH 1 enter age 2 begin exercising SILENT MAGNETIC RESISTANCE DISPLAY MODE FEATURES OF THE CONSOLE The advanced console offers a selection of features designed to make your workouts more enjoyable and effective When the manual mode of the console is selected the resistance of the elliptical crosstrainer can be adjusted with a touch of a button As you exer cise the console will provide continuous exercise feedback You can even measure your heart rate using the built in handgrip pulse sensor For information about an optional chest pulse sensor refer to page 19 The console also offers six Smart workout programs Each program automatically changes the resistance of the elliptical crosstrainer and prompts you to increase or decrease your pace as it guides you through an effective workout In addition the console features two Heart Rate work out programs that
37. yourself with the parts that are labeled in the drawing below Water Bottle Holder Console Handgrip Pulse Sensor Pedal Disk No water bottle is included ASSEMBLY Assembly requires two persons Place all parts of the elliptical crosstrainer 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 allen wrenches assembly requires a phillips screwdriver an adjustable wrench CSS and a rubber mallet eet As you assemble the elliptical crosstrainer use the drawings below to identify the small parts used in assembly The number in parenthesis below each drawing refers to the key number of the part from the PART LIST on page 22 The second number refers to the quantity used in assembly Note Some small parts may have been pre assembled for shipping If a part is not in the parts bag check to see if it has been pre assembled M8 Nylon M10 Nylon M10 Split Handlebar M10 Locknut 38 4 Locknut 33 4 Washer 59 6 Washer 55 2 Washer 78 2 css rn MO CNN M4 x 16mm Screw 52 2 M6 x a M8 x 19mm cali M10 x 27mm Spring Bracket Screw 7 Screw 56 Pedal Bolt 80 2 Washer 35 2 mr Ja C M8 x 45mm Button Screw 50 4 M10 Bolt Set 74 _ 1 M10 x 27mm M10 x 27mm M10 x 75mm Carriage Bolt 34 Patch Screw 40 2 Screw 67 6
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