USER`S MANUAL
Contents
1. Apply a small amount of grease to a Wave Washer 101 Slide the Wave Washer onto the left end of the Upper Body Axle 71 Identify the Left Upper Body Leg 24 which is marked with sticker and orient it as shown Slide the Left Upper Body Leg onto the left side of the Upper Body Axle 71 Attach the Left Upper Body Leg 24 to the Upper Body Axle 71 with an M8 x 19mm Button Screw 85 and an M8 x 23mm x 2mm Washer 96 Repeat this step for the Right Upper Body Leg 72 7 Attach the Left Upper Body Arm 22 to the Left Upper Body Leg 24 with three M8 x 14mm Button Screws 84 and three M8 Split Washers 97 Attach the Right Upper Body Arm 23 in the same way 10 Hold the Left Rear Upper Body Cover 26 and the Left Front Upper Body Cover 27 around the Left Upper Body Leg 24 Attach the Upper Body Covers with five M4 x 16mm Round Head Screws 80 Attach the Right Rear Upper Body Cover 28 and the Right Front Upper Body Cover 29 in the same way The Console 11 requires four 1 5V D batteries not included alkaline batteries are recommended Remove the battery cover and insert four batteries into the Console Make sure that the batteries are oriented as shown at the right Then reattach the battery cover Note The Console 11 can be operated with an optional power supply instead of batteries To purchase a power supply call the toll free telephone number on the fr2. When the first segment is completed all resis tance levels will move one column to the left The resistance level for the second segment will then appear in the flashing Current Segment column and the pedals will automatically adjust to the resistance level for the second segment Note If all the indicators in the Current Segment column are lit the resistance levels may move downward so that only the highest indicators appear in the matrix As you exercise you will be prompted to keep your pedaling pace near the target rom setting for the current segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear decrease your pace When the words PEDALING IN RANGE appear maintain your current pace Important The target rpm settings are intend ed only to provide motivation Your actual pace may be slower than the target rpm set tings Make sure to exercise at a pace that is comfortable for you PE SAL ING ocn If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Resistance decrease or increase buttons Every few times you press a Resistance button an additional indicator will appear or disappear in the Current Segment col if any of the columns to the right of the Current Segment column have the same number of lit indicators as the Current Segment column an additional indicator may appear o
3. training zone The lower two numbers are recommended heart rates for fat burning the highest number is the recommend ed 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 20 During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy 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 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
4. 35mm Button Screw M8 x 45mm Button Screw M10 x 60mm Button Bolt M10 x 78mm Carriage Bolt M10 x 80mm Button Screw M6 Nylon Locknut M8 Washer M8 x 23mm x 2mm Washer M8 Split Washer M10 Washer M10 Split Washer M10 x 25mm Button Screw Key No Qty Description Key No Qty Description 101 2 Wave Washer 1 User s Manual 102 4 Large Wave Washer 2 Hex Key 103 8 M8 Nylon Locknut 1 Grease Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 25 R1206A EXPLODED DRAWING A Model No PFEL59107 0 26 R1206A EXPLODED DRAWING B Model No PFEL59107 0 HOW TO ORDER REPLACEMENT PARTS To order replacement parts see the front cover of this manual To help us assist you please be prepared to provide the following information when contacting us the MODEL NUMBER of the product PFEL59107 0 the NAME of the product PROFORM 930 SPACE SAVER elliptical exerciser the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the part s see pages 24 to 27 LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty e
5. Body Leg 24 while sliding the left Link Arm 30 onto the axle on the left Crank Arm 55 Attach the Pedal Arm 82 to the Left Upper Body Leg 24 with an M8 x 23mm Button Screw 86 an M8 Washer 95 an Axle Cover 66 and an M8 x 23mm x 1mm Washer 31 Then attach the Link Arm 30 to the Crank Arm 55 with an M8 x 23mm Button Screw 86 an M8 Washer 95 a Large Axle Cover 52 and an M8 x 23mm x 1mm Washer 31 Repeat this step for the right Pedal Arm 32 and the right Link Arm 30 See step 4 Tighten the M8 x 19mm Button Screws 85 13 Make sure that all parts of the elliptical exerciser are properly tightened Note Some hardware may be left over after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical exerciser 10 HOW TO USE THE ELLIPTICAL EXERCISER HOW TO FOLD AND UNFOLD THE ELLIPTICAL EXERCISER When the elliptical exerciser is not in use the frame can be folded out of the way To fold the elliptical exer ciser lift the handle on the rear of the elliptical exerciser until the elliptical exerciser locks into the vertical posi tion To unfold the elliptical exerciser first hold the handle press the latch button and then lower the frame to the floor 11 HOW TO MOVE THE ELLIPTICAL EXERCISER To move the elliptical exerciser first fold it as described at the left Next stand in front of the ellipti cal exerciser and place one fo
6. and an inflatable exercise ball not included To pur chase dumbbells or an exercise ball call the toll free telephone number on the front cover of this manual Continue the cross training program When you have performed the recommended number of repetitions the words START PEDAL ING will appear in the display To continue the cross training program step onto the exerciser and start pedaling The pedals will automatically adjust to the resistance level for the next seg ment The program will continue in this way until the last segment ends Then the words PROGRAM DONE will appear in the display D Follow your progress with the display See step 4 on page 14 Measure your heart rate if desired See step 5 on page 14 E Turn on the fan if desired See step 6 on page 15 When you are finished exercising the console will turn off automatically See step 7 on page 15 HOW TO USE A HEART RATE PROGRAM Press the Resistance decrease button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light H Select one of the two heart rate programs To select a heart rate program press the Programs button repeatedly until HEART RATE PROFILE or HEART RATE CONTROL appears in the display If you select the heart rate profile program the maximum target heart rate setting will flash and a profile of the target heart rate settings for the pro gram will scroll across t
7. 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 21 NOTES 22 NOTES 23 PART LIST Model No PFEL59107 0 Key No Qty OO Joo ca eck sch dl dl sch sch NAS sch ch sch sch sch sch ck ANON sch gt sch sch ld dd sch NM sch sch MM P sch sch NM NM sch sch NM NM A sch sch A sch Aa ech Description Frame Folding Frame Rear Stabilizer Front Stabilizer Left Pedal Bracket Right Pedal Bracket Upper Bushing Assembly Upper Bo
8. PreEO F ORM e SPACE SAVER 73 O Serial No USER S MANUAL QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 888 533 1333 Mon Fri 6 a m 6 p m MST ON THE WEB www proformservice com 44 CAUTION Read all precautions and instruc tions in this manual before using www proform com this equipment Keep this manual for future reference new products prizes fitness tips and much more rmreO FOrFMM e SPACE SAVER G9 223 ER 2 TABLE OF CONTENTS IMPORTANT PRECAUTIONS occ 3 BEFORE YOU BEGIN 2 ia a RI Skee ees 4 ASSEMBLY SOR 4 a ee AEN i PPE Sd ate at ees 5 HOW TO USE THE ELLIPTICAL EXERCISER 0 0 11 MAINTENANCE AND TROUBLESHOOTING i 19 CONDITIONING GUIDELINES 20 PART LIST isla er pe Sead e o 24 EXPLODED DRAWING e EI REEL Shee a a Ra ee 26 HOW TO ORDER REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover PROFORM is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precau tions before using the elliptical exerciser 1 Read all instructions in this manual and all warnings on the elliptical exerciser befo
9. ber before con tacting us The model number is PFEL59107 0 The serial number can be found on a decal attached to the elliptical exerciser see the front cover of this manual for the location of the decal To avoid a registration fee for any service needed under warranty you must register the elliptical exerciser at www proformservice com registration Before reading further please familiarize yourself with the parts that are labeled in the drawing below Upper Body Arm e Misuse of this machine may result in serious injury Read user s manual prior to use and follow Console all warnings and instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling Water Bottle Holder Pulse Sensor Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 275 pounds Replace label if damaged illegible or removed AWARNING Keep hands and fingers clear of this area REAR Pedal Disc Handle Latch Button RIGHT SIDE No water bottle is included ASSEMBLY To hire an authorized service technician to assemble the elliptical exerciser call toll free 1 800 445 2480 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 Assembly
10. d warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states 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 state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 247788 R1206A Printed in China 2006 ICON IP Inc
11. dy Arm Endcap Upper Body Leg Spacer Upright Console Disc Disc Cover Left Side Shield Right Side Shield Stabilizer Endcap Wheel Link Axle Left Upright Cover Right Upright Cover Pivot Bushing Left Upper Body Arm Right Upper Body Arm Left Upper Body Leg Latch Axle Left Rear Upper Body Cover Left Front Upper Body Cover Right Rear Upper Body Cover Right Front Upper Body Cover Link Arm 8 x 23mm x 1mm Washer Pedal Arm M6 Washer Left Pedal Right Pedal Left Frame Cover Right Frame Cover Latch Spring Pedal Arm Cover Center Foot Latch Button Link Bearing Link Arm Pad Eddy Mechanism Eddy Crank Assembly Pillow Block Idler Idler Pulley Eddy Motor Reed Switch Wire Key No Qty 24 O NNN R1206A Description Clamp Large Axle Cover Pivot Arm Bushing Link Snap Ring Crank Arm Crank Arm Spacer Large Pulley Crank Flange Crank Bearing Assembly Crank Spacer Crank Crank Snap Ring Flange Screw Lower Wire Harness Upper Wire Harness Axle Cover Bushing Assembly Brass Bushing Latch Bracket Pivot Axle Upper Body Axle Right Upper Body Leg Upper Body Leg Endcap Belt Foam Frame Cap Transfer Handle Endcap M4 x 16mm Screw M4 x 16mm Flat Head Screw M4 x 16mm Round Head Screw M4 x 16mm Blunt Screw M10 Nylon Locknut M6 x 10mm Button Screw M8 x 14mm Button Screw M8 x 19mm Button Screw M8 x 23mm Button Screw M8 x 25mm Button Screw M8 x 25mm Bolt Set M8 x
12. e display increase your pace When the words PEDAL SLOWER appear in the display decrease your pace When the words PEDALING IN RANGE appear maintain your current pace Important Make sure to exercise at a pace that is comfortable for you 18 If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Resistance decrease or increase buttons however you might not main tain the target heart rate Also when the console compares your heart rate to the target heart rate setting the resistance of the pedals may auto matically increase or decrease to bring your heart rate closer to the target heart rate setting G Follow your progress with the display See step 4 on page 14 Measure your heart rate if desired See step 5 on page 14 E Turn on the fan if desired See step 6 on page 15 When you are finished exercising the console will turn off automatically See step 7 on page 15 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical exerciser regularly Replace any worn parts immediately To clean the elliptical exerciser use a damp cloth and a small amount of mild soap Important To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight BATTERY REPLACEMENT If the console displays become dim the batteries should be replaced most console problems are the r
13. e of the six cross training programs To select a cross training program press the Programs button repeatedly until the name of the desired cross training program appears in the dis play When you select a cross training program the program time will appear in the display and a profile of the resistance levels for the program will scroll across the center of the display UPPER BOJ na e SUL TIME E Begin pedaling to start the program Each program is divided into 25 30 or 45 one minute segments One resistance level and one target rom revolutions per minute setting are programmed for most segments Note The same resistance level and or target rpm setting may be programmed for two or more consecutive seg ments During other segments the console will prompt you to perform strength exercises The resistance level for the first segment will appear in the flashing Current Current Segment Segment column in the display The resis tance levels for the next several segments will appear in the columns to the right The target rpm setting will appear in the top of the display When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right will flash and a series of tones will sound If the resistance level and or target rom is about to change the resis tance level and or the target rpm setting will appear in the display to alert you
14. esult of low batteries See assembly step 9 on page 9 for replacement instructions HANDGRIP PULSE SENSOR TROUBLESHOOTING Avoid moving your hands while using the handgrip pulse sensor Excessive movement may interfere with heart rate readings Do not hold the metal contacts too tightly doing so may interfere with heart rate readings For the most accurate heart rate reading hold the metal contacts for about 30 seconds For optimal performance of the handgrip pulse sen sor keep the metal contacts clean The contacts can be cleaned with a soft cloth never use alco hol abrasives or chemicals to clean the con tacts 19 HOW TO ADJUST THE BELT If the pedals slip while you are pedaling even while the resistance is adjusted to the highest setting the belt may need to be adjusted To adjust the belt first see assembly step 12 on page 10 and remove the left pedal arm and the left link arm Then carefully pry off the left Disc Cover 13 using a flat screwdriver Next remove the four screws not shown from the center of the left Disc 12 Gently rotate the Disc Cover and the Disc away from the elliptical exerciser Loosen but do not remove the three indicated screws A Insert the shaft of a screwdriver downward between the Idler 47 and the Idler Pulley 48 Pull the top of the screwdriver toward the front of the elliptical exerciser until the Belt 74 is tight Then tighten the t
15. he Front Stabilizer 4 to the Frame with two M10 x 78mm Carriage Bolts 92 and two M10 Nylon Locknuts 82 Attach the Left and Right Frame Covers 36 37 around the Frame 1 with four M4 x 16mm Round Head Screws 80 With the help of another person carefully tip the elliptical exerciser onto its side Attach the Center Foot 40 to the Frame 1 with two M4 x 16mm Screws 78 Then return the ellipti cal exerciser to the upright position Orient the Rear Stabilizer 3 as shown While another person lifts the Folding Frame 2 attach the Rear Stabilizer to the Folding Frame with two M10 x 80mm Button Screws 93 and two M10 Split Washers 99 4 While another person holds the Upright 10 near the Frame 1 connect the Upper Wire Harness 65 to the Lower Wire Harness 64 Then insert the Upright 10 into the Frame 1 Attach the Upright with four M8 x 19mm Button Screws 85 and four M8 Split Washers 97 Do not tighten the Button Screws yet Avoid pinching the Wire Harnesses 64 65 Avoid pinching the during this step Wire Harnesses 64 65 during this step 5 Orient the Left and Right Upright Covers 19 20 as shown Attach the Upright Covers around the Upright 10 with five M4 x 16mm Round Head Screws 80 6 Apply a generous amount of the included grease to the Upper Body Axle 71 Insert the Upper Body Axle into the Upright 10 Be careful not to damage the Upper Wire Harness 65
16. he center of the display HEART PATE PROFILE 1 1 771 PULSE If you select the heart rate control program the target heart rate setting for the program will flash in the display r 17 3 Enter a target heart rate setting If you select the heart rate profile program the maximum target heart rate setting of the program will flash in the display Use the Resistance increase and decrease buttons to change the maximum heart rate setting if desired Note If you change the maximum target heart rate set ting the intensity level of the entire program will change If you select the heart rate control program the target heart rate setting for the program will flash in the display Use the Resistance increase and decrease buttons to change the target heart rate setting if desired Note The same target heart rate setting will be used for the entire pro gram Hold the handgrip pulse sensor It is not necessary to hold the handgrip pulse sensor continuously during a heart rate pro gram however you should hold the hand grip pulse sensor frequently for the program to operate properly Each time you hold the hand grip pulse sensor keep your hands on the metal contacts for at least 30 seconds When you are not holding the handgrip pulse sensor the letters PLS will appear in the display instead of your heart rate B Begin pedaling to start the program Heart rate p
17. hile using the ellip tical exerciser do not arch your back If you feel pain or dizziness while exercising stop immediately and cool down When you stop exercising allow the pedals to slowly come to a stop The warning decals shown on page 4 have been placed on the elliptical exerciser in the locations shown If a decal is missing or illegible call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARNING 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 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 Thank you for purchasing the revolutionary PROFORM 930 SPACE SAVER elliptical exerciser The 930 SPACE SAVER elliptical exerciser provides a wide array of features designed to make your work outs at home more effective and enjoyable and when you re not exercising the unique elliptical exer ciser can be folded out of the way For your benefit read this manual carefully before you use the elliptical exerciser If you have ques tions after reading this manual please see the front cover of this manual To help us assist you note the A WARNING product model number and serial num
18. hree screws Reattach the left disc with the four screws and then reattach the left disc cover Next see assembly step 12 on page 10 and reattach the left pedal arm and the left link arm 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 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 165 155 145 130 125 145 138 130 118 110 125 120 115 105 95 20 30 40 60 70 To find the proper heart rate for you first find your age at the bottom 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
19. 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 Note During the first few weeks of your exer cise 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 your 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 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
20. make your workouts more effective and enjoyable When you select the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the console will display continuous exercise feedback You can even measure your heart rate using the handgrip pulse sensor The console also features six interactive cross training programs designed to help you to burn calories and enhance your cardiovascular system while toning and strengthening your muscles The cross training pro grams automatically control the resistance of the ped als and prompt you to perform a variety of strength exercises during your workout Choose an upper body lower body or total body cross training program for an effective workout Note The strength exercises require the use of dumbbells and an inflatable exercise ball not included To purchase dumbbells or an exer cise ball call the toll free telephone number on the front cover of this manual The console also offers two heart rate programs that automatically control the resistance of the pedals and prompt you to maintain a constant pedaling pace to keep your heart rate near target heart rate settings dur ing your workouts To use the manual mode of the console follow the steps beginning on page 14 To use a cross training program see page 15 To use a heart rate program see page 17 Note If there is a sheet of clear plastic on the face of the console rem
21. ont cover of this manual Plug one end of the power supply into the jack on the console Plug the other end of the power supply into an appropriate outlet that is properly installed in accordance with all local codes and ordinances While another person holds the Console 11 near the Upright 10 connect the console wire harness to the Upper Wire Harness 65 Attach the Console 11 to the Upright 10 with four M4 x 16mm Screws 78 Avoid pinching the wire harnesses during this step Al ae Batteries Kai Battery Cover Avoid pinching the wire harnesses during this step 11 Orient a Link Arm 30 as shown Attach the Left Pedal 34 to the Link Arm with three M8 x 45mm Button Screws 90 three M8 Split Washers 97 and three M8 x 23mm x 2mm Washers 96 Attach a Pedal Arm Cover 39 to the Link Arm 30 with an M4 x 16mm Round Head Screw 80 Repeat this step for the Right Pedal not shown and the other Link Arm not shown 12 Apply a generous amount of grease to the axle on the Left Upper Body Leg 24 and to the axle on the left Crank Arm 55 Then apply grease to two Large Wave Washers 102 Slide an Upper Body Leg Spacer 9 and a Large Wave Washer 102 onto the Left Upper Body Leg 24 Make sure that the flat side of the Upper Body Leg Spacer is facing out ward Then slide the other Large Wave Washer 102 onto the left Crank Arm 55 Slide the left Pedal Arm 32 onto the Left Upper
22. ot against the center of the front stabilizer Pull the transport handle backward until the elliptical exerciser will roll on the front wheels Carefully move the elliptical exerciser to the desired position and then lower it Transport Handle HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser hold the upper body Upper Body Arms 4 0 arms and step onto the pedal that is in the lowest posi yy tion Next step onto the other pedal Push the pedals d until they begin to move with a continuous motion Note The crank arms can turn in either direction It is recommended that you turn the crank arms in the direction shown by the arrow at the right how ever for variety you can turn the crank arms in the opposite direction To dismount the elliptical exerciser wait until the ped als come to a complete stop Note The elliptical exerciser does not have a free wheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the higher pedal first Then step off the lower pedal 12 UPPER BEGINNER ADVANCED CROSS TRAINING PROGRAMS TOTAL BODY HEART RATE AEROBIC PROGRAMS RESISTANCE FEATURES OF THE CONSOLE The advanced console offers an array of features designed to
23. ove the plastic 13 HOW TO USE THE MANUAL MODE Press the Resistance decrease button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light H Select the manual mode Each time you turn on the console the manual mode will be selected automatically If you have selected a program reselect the manual mode by pressing the Programs button repeatedly until the words MANUAL MODE appear in the display H Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the ped als by pressing the Resistance increase and decrease buttons repeatedly There are ten resis tance levels Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level D Follow your progress with the display The left side of the display This side of the display will show the elapsed time Note When a pro gram is selected except for the heart rate control program the dis play will show the time remaining in the program instead of the elapsed time The left side of the display will also show your heart rate when you use the handgrip pulse sen sor see step 5 on this page Note When a program is selected the left side of the display will also show the approximate num ber of calories you have burned The center of the display When you select the manual mode the center of the display
24. r disappear in those columns as well Important When the current segment of the program ends the ped als will automatically adjust to the resistance level for the next segment To stop the program at any time stop pedaling The time will begin to flash in the display To restart the program simply resume pedaling Perform the first strength exercise when prompted When the first strength exercise segment begins the name of the first strength exercise will appear in the display for a few seconds The time will pause and flash in the display 16 SHOULD JEP PRESS CITI VIII LI TIME Next the display will show the recommended number of repetitions for the first strength exer cise Step off the elliptical exerciser and prepare to begin the first strength exercise Every few sec onds the console will sound a tone when a tone sounds perform one repetition of the exercise Exercise with a slow steady motion do not per form more than one repetition each time a tone sounds The display will count down the repeti tions as you perform them 15 REPS LEFT if DUDO TIME Note Refer to the accompanying exercise chart to see the correct form for each exercise When performing lunges alternate legs with each repe tition When performing dumbbell rows perform half the repetitions with your right arm and half the repetitions with your left arm The strength exercises require the use of dumbbells
25. re using the elliptical exerciser Use the ellipti cal exercise only as described in this manual It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions The elliptical exerciser is intended for home use only Do not use the elliptical exerciser in a commercial rental or institu tional setting Keep the elliptical exerciser indoors away from moisture and dust Place the elliptical exerciser on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the elliptical exerciser to mount dis mount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under 12 and pets away from the elliptical exerciser at all times The elliptical exerciser should not be used by persons weighing more than 275 pounds 8 10 11 12 13 14 Wear appropriate exercise clothes while using the elliptical exerciser Always wear athletic shoes for foot protection while exer cising Hold the handgrip pulse sensor or the upper body arms when mounting dismounting or using the elliptical exerciser 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 determin ing heart rate trends in general Keep your back straight w
26. requires the included hex keys and your own phillips screwdriver adjustable wrench gt and rubber mallet 3 lt b As you assemble the elliptical exerciser use the drawings below to identify small parts The number in parentheses below each drawing is the key number of the part from the PART LIST on pages 24 and 25 The number follow ing the parentheses is the quantity needed for assembly Note Some small parts may have been preassem bled If a part is not in the parts bag check to see if it has been preassembled Wave Washer Large Wave M8 Split M8 Washer M8 x 23mm x M8 x 23mm x 101 2 Washer 102 4 Washer 97 16 95 4 1mm Washer 2mm Washer 31 4 lt a cr NI 4 16mm M4 x 16mm 8 x 14mm Button M10 Split M10 Nylon Screw 78 6 Round Head Screw 84 6 Washer 99 2 Locknut 82 2 Screw 80 21 Dm M8 x 19mm Button M8 x 23mm Button M10 x 78mm Carriage Bolt 92 2 Screw 85 6 Screw 86 4 M8 x 45mm Button M10 x 80mm Button Screw 93 2 Screw 90 6 To make assembly easier read the infor mation on page 5 before you begin assem bling the elliptical exerciser See HOW TO FOLD AND UNFOLD THE ELLIPTICAL EXERCISER on page 11 and unfold the elliptical exerciser While another person lifts the front of the Frame 1 attach t
27. rofile program This program is divided into 30 one minute segments One target heart rate setting is programmed for each seg ment Note The same target heart rate setting may be programmed for two or more consecutive segments The target heart rate setting for the first segment will be shown in the flashing Current Segment column of the display The target heart rate set tings for the next several segments will be shown in the columns to the right When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right will flash a series of tones will sound and all target heart rate settings will move one column to the left The target heart rate setting for the second segment will then be shown in the flashing Current Segment column The program will continue in this way until the last segment ends Then the words PROGRAM DONE will appear in the display Heart rate control program The same target heart rate is programmed for all segments of this program Both heart rate programs As you pedal the console will regularly compare your heart rate to the target heart rate setting If your heart rate is too far below or above the target heart rate the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate You will also be prompted to pedal at a steady pace When the words PEDAL FASTER appear in th
28. shown For the most accurate heart rate reading hold the contacts for at least 15 sec onds Note If you continue to hold the handgrip pulse sensor the display will show your heart rate for up to 30 seconds If the display does not show your heart rate make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the metal contacts too tightly For opti mal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts Turn on the fan if desired To turn on the fan at high speed press the Fan button To turn on the fan at low speed press the button a second time To turn off the fan press the button a third time Note If the pedals do not move for a few minutes the fan will automatically turn off to conserve the batteries Pivot the thumb tab on the right side of the fan to adjust the fan angle When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a tone will sound and the console will pause If the pedals do not move for about five minutes and the buttons are not pressed the console will turn off and the display will be reset 15 HOW TO USE A CROSS TRAINING PROGRAM Press the Resistance decrease button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light H Select on
29. will show a track that repre sents 640 revolutions As you exercise indicators will appear in succession around the track until the entire track appears The track will then disap pear and the indicators will again begin to appear in succession 14 The center of the dis play will also show the resistance level of the RW pedals for a few sec RESIST onds each time the resistance level changes The right side of the display This side of the display will show the distance in total revolutions you have pedaled Note When a program is selected the right side of the display will also show your pedaling pace in revolutions per minute rpm The top of the display When you select the manual mode the top of the display will show the approximate number of calories you have burned and your pedaling pace in revolutions per minute rpm CALS Da 5 Measure your heart rate if desired If there are sheets of clear plastic on the Metal Contacts metal contacts on the handgrip pulse sensor remove the plastic 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 too tightly When your pulse is detected a heart shaped symbol will flash in the left side of the display each time your heart beats one or two dashes will appear and then your heart rate will be
30. xtends only to the original purchaser ICON s obligation under this warranty is lim ited 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 If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge 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 products used for commercial or rental purposes or 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 con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental 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 implie
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