USER`S MANUAL - Icon Heath & Fitness
Contents
1. onto each end of the Handlebar Axle 33 Make sure that the Push Nuts are turned as shown in the inset drawing Note It may be helpful if anoth er person holds a block of wood against one end of the Handlebar Axle whilst you tap a Push Nut onto the other end Then tap the Large Axle Cap 49 onto each end of the Handlebar Axle Identify the Left Link Arm 15 which is marked with a sticker Apply a small amount of grease to an M8 x 77mm Button Bolt 58 Insert the Button Bolt into the Left Handlebar Base 8 Slide an M8 Flat Washer 73 a Link Arm Bushing 45 the Left Link Arm 15 and another M8 Flat Washer onto the Button Bolt Make sure that the Link Arm Bushing and the Left Link Arm are turned as shown Tighten an M8 Nylon Locknut 66 onto the Button Bolt Rest the notch in the Left Link Arm on the left lock rod Attach the Right Link Arm not shown to the Right Handlebar Base not shown in the same way Remove the 1 2 Pedal Nut 68 from the shaft on one of the Pedals 23 Make sure that there is a Pedal Spring 42 a Red Washer 71 a Pedal Bushing 43 a Black Pedal Washer 79 and a Pedal Spacer 44 on the shaft of the Pedal In addi tion make sure that the Pedal Bushing 48 is turned as shown Next firmly tighten the shaft of the Pedal clockwise into the left Crank Arm 26 and tighten the 1 2 Pedal Nut 68 back onto the shaft Attach the other Pedal not shown in the same way Peda2. 110 105 95 90 To find the proper heart rate for you first find your age on the chart above ages are rounded off to the near est ten years Next find the three numbers below your age the three numbers are your training zone The lowest number is the recommended heart rate for fat burning the middle number is the recommended heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 12 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 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 or the middle number 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 exercise 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 WORKOUT GUIDELINES Each workout should
3. S MANUAL Visit our website at www iconeurope com whirlwind DUAL ACTION TABLE OF CONTENTS IMPORTANT PRECAUTIONS 0 0 0 0 cee nee eee 3 BEFORE YOU BEGIN Se ee eee ee eee eed eee 4 ASSEMBEY caging oe a eg es are Bd BA el add Gee E a 5 HOW TO OPERATE THE EXERCISE CYCLE 0 0 eee 9 MAINTENANCE AND TROUBLE SHOOTING 0 0 000 11 EXERCISE GUIDELINES vui cece nate Ge betes ae ee hee do paige ved 12 PARTOS eats OS onic aes 14 EXPLODED DRAWING 0 eee 15 HOW TO ORDER REPLACEMENT PARTS 0 0000 e eee eee Back Cover PROFORM is a registered trademark of ICON Health amp Fitness Inc 2 EXPLODED DRAWING Model No PFEMEX15010 R0102A PART LIST Model No PFEMEX15010 R0102A IMPORTANT PRECAUTIONS Key No Qty Description Key No Qty Description Y 5 A WARNING To reduce the risk of serious injury read the following important precau 1 1 Frame 43 2 Pedal Bushing tions before using the exercise cycle 2 1 Upright 44 2 Pedal Spacer 3 1 Console 45 2 Link Arm Bushing 1 Read all instructions in this manual before caught on the exercise cycle Always wear 4 1 T handle 46 1 Seat Guide using the exercise cycle athletic shoes when using the exercise cycle 5 1 Fan 47 1 Seat Post Bushing 6 1 Seat Post 48 1 Magnet 2 It is the responsibilit
4. not shown N MAN N J NSS BATTERY INSTALLATION The console requires four 1 5 V D batteries To install batteries refer to assembly step 5 on page 7 HOW TO OPERATE THE CONSOLE Note If there is a piece of clear plastic on the face of the console remove it before operating the console 1 To turn on the power press SPEED PULSE the On Reset button or begin pedaling TIME DISTANCE CALS FAT CALS 2 Begin exercising and monitor your progress with the two displays Left display This display shows the elapsed time ang 1na dis TIME _ DISTANCE tance that you have pedaled Indicators The display will change from one number to the other every seven seconds as shown by the indicators in the display Right display SPEED PULSE shows your pedaling speed and the approx pa FG imate numbers of calories and fat calories you have burned When the thumb pulse sensor is used the display will also show your heart rate see step 3 at the right Every seven seconds the display will change from one number to the next as shown by the indi cators in the display CALS FAT CALS 10 3 To reset the displays at any time press the On Reset button Measure your heart rate if desired To measure your heart rate stop pedaling and place your thumb on the pulse sensor as nue shown The IS pulse
5. sensor is pressure activat ed tully press it down Do not press too hard or the circulation in your thumb will be restricted and your pulse will not be detected Next raise your thumb slightly until the heart shaped indicator in the right display flashes steadily Hold your thumb at this level After a few sogonds Iwo SPEED PULSE dashes will appear in the ITT Y display and your tipan CALS FAT CALS rate will be shown Hold your thumb on the pulse sensor for another 15 seconds for the most accurate reading If the displayed heart rate appears to be too high or too low or if your heart rate is not displayed lift your thumb off the pulse sensor and allow the display to reset Press down again on the pulse sensor as described above Make sure that you are applying the proper amount of pressure to the pulse sensor Try the pulse sensor several times until you become familiar with it Remember to sit still whilst measuring your heart rate To turn off the power simply wait for a few minutes The console has an auto off feature If the pedals are not moved and the On Reset button is not pressed for a few minutes the power will turn off automatically to conserve the batteries The Console 3 requires four 1 5 V 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 t
6. 2mm Screw is especially important for persons over the age of 35 or persons with pre existing health problems 36 1 Fan Axle 78 2 Push Nut Read all instructions before using ICON assumes no responsibility for personal injury or property 37 2 Fan Bearing 79 2 Black Pedal Washer damage sustained by or through the use of this product 38 2 Adjustment Bracket 80 3 M10 x 23mm Button Screw 39 1 Extension Wire 81 4 M8 Split Washer 40 1 Idler Arm 82 1 Idler Arm Washer 41 2 Crank Cover 1 User s Manual 42 2 Pedal Spring Note indicates non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 BEFORE YOU BEGIN Congratulations for selecting the new PROFORM WHIRLWIND exercise cycle Cycling is one of the most effective exercises for increasing cardiovascular fitness building endurance and toning the entire body The PROFORM WHIRLWIND offers an array of features designed to let you enjoy this healthful exercise in the comfort and privacy of your home For your benefit read this manual carefully before you use the exercise cycle If you have questions Book Holder after reading the manual please call our Customer Service Department at 08457 089 009 To help us assist you please note the product model number and serial number before calling The model number is PFEMEX15010 The serial number can be found on a decal attache
7. 9 2 Stabiliser 61 2 Belt Bearing 20 1 Seat 62 4 M4 x 16mm Round Screw 5 Inspect and properly tighten all parts regularly 11 Always keep your back straight when using 21 4 Stabiliser Endcap 63 2 Idler Push Nut Replace any worn parts immediately the exercise cycle do not arch your back 22 1 Belt 64 5 M10 Nylon Locknut 23 2 Pedal 65 4 M10 x 75mm Carriage Bolt 6 Keep children under the age of 12 and pets 12 If you feel pain or dizziness whilst exercising 24 2 Handlebar Base Endcap 66 6 M8 Nylon Locknut away from the exercise cycle at all times stop immediately and begin cooling down 25 1 Pulley Crank 67 2 Flange Screw 26 2 Crank Arm 68 2 1 2 Pedal Nut 7 The exercise cycle should not be used by 13 The pulse sensor is not a medical device 27 2 M4 x 16mm Screw 69 9 M4 x 25mm Screw persons weighing more than 115 kg 250 Various factors may affect the accuracy of 28 1 Bearing Assembly 70 1 M4 x 4mm Screw Ibs heart rate readings The pulse sensor is 29 1 Seat Knob 71 2 Red Washer intended only as an exercise aid in determin 30 2 Guard Bracket 72 2 Idler Bearing Washer 8 Wear appropriate clothing when exercising ing heart rate trends in general 31 1 Reed Switch Wire 73 4 M8 Flat Washer do not wear loose clothing that could become 32 1 Clamp 74 1 Fan Spacer 33 1 Handlebar Axle 75 1 Idler Sprin 34 6 Handlebar Bushing 76 4 Gust Cie A WARNING Before beginning this or any exercise program consult your physician This 35 2 Guard Fastener 77 2 M4 x 1
8. Clips 76 the left Guard Fastener 35 and the Left Guard 13 Press down on the Belt 22 There should be no more than 3 4 inch and no less than 1 4 inch of verti cal movement in the centre of the Belt If the Belt 22 needs to be adjusted loosen the right Guard Fastener not shown To tighten the Belt turn the M6 Nuts 53 clockwise to loosen the Belt turn 11 the M6 Nuts counterclockwise Make sure that the fan is straight and then reattach the Left Guard tighten the Guard Fasteners and reattach the Guard Clips ADJUSTING THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch the Right Side Shield 18 must be moved refer to the drawing below Remove the four M4 x 25mm Screws 69 from the Left Side Shield 17 Lift the Right Link Arm 16 off the pedal or the lock rod and move it clear of the Right Side Shield Pull the top of the Right Side Shield away from the Left Side Shield Next locate the Reed Switch 31 Turn the Crank Arm 26 until the Magnet 48 is aligned with the Reed Switch Loosen but do not remove the M4 x 16mm Screw 27 Slide the Reed Switch slightly closer to or away from the Magnet Retighten the Screw Turn the Crank for a moment Repeat until the console displays correct feedback When the Reed Switch is correctly adjusted reattach the Right Side Shield Note For clarity the 1 Right Side Shield is
9. HOW TO ORDER REPLACEMENT PARTS If you encounter any difficulties with this product or if you need to order replacement parts call the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Beeston Leeds LS11 8 UK Tel 08457 089 009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 When ordering parts please be prepared to give the following information the MODEL NUMBER of the product PFEMEX15010 the NAME of the product PROFORM WHIRLWIND exercise cycle the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the PART see the PART LIST and the EXPLODED DRAWING pages 14 and 15 Part No 182406 RO102A Printed in China 2002 ICON Health amp Fitness Inc Model PFEMEX15010 Serial No Serial Number QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Beeston Leeds LS11 8JG UK email csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference whirlwind DUAL ACTION USER
10. d 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 13 EXERCISE GUIDELINES A WARNING beginning this or any exercise program consult your physician This is especially important for individuals over the age of 35 or individuals 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 burn ing and cardiovascular aerobic exercise PULSE TRAINING ZONES AGE 20 30 40 50 60 70 80 MAX 165 155 145 140 130 125 115 bom 145 138 130 125 118 110 103 MIN 125 120 115
11. d to the exercise cycle see the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Water Bottle Holder Console T handle Seat Knob Pulse Sensor Handlebar Link Arm Lock Rod Pedal RIGHT SIDE Water bottle is not included SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot 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 ben
12. he approximate number of fat calories you have burned see Fat Burning on page 12 Pulse This mode displays your heart rate when the thumb pulse sensor is used See step 3 on page 10
13. he battery compartment Make sure that the batteries are oriented as shown by the diagram inside the battery compartment Reattach the battery cover Batteries Refer to the inset drawing Insert the T handle 4 into the opening in the bottom of the Console 3 as shown Be careful not to pinch the console wire Align the holes in the metal tube on the T handle with the holes in the bracket on the Console Tighten two M4 x 12mm Screws 77 into the holes Be careful not to pinch the console wire during this step Whilst another person holds the Console 3 near the Upright 2 connect the console wire to the Extension Wire 39 Insert the excess console wire and Extension Wire into the Upright Attach the Console 3 to the Upright 2 with three M10 x 23mm Button Screws 80 and three M10 Split Washers 54 Be careful to avoid pinching the console wire Snap the bookrack onto the Console 3 where shown Identify the Left Handlebar 7 and the Left Handlebar Base 8 which are marked with stickers Attach the Left Handlebar to the Left Handlebar Base with two M6 x 38mm Button Bolts 57 and two M6 Nylon Locknuts 56 Attach the Right Handlebar not shown to the Right Handlebar Base not shown in the same way 8 10 11 Slide the Left and Right Handlebars 7 9 onto the Handlebar Axle 33 Make sure that the Handlebars are on the correct sides Using the included pedal tool tap a Push Nut 78
14. 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 pro gram 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 plan three work outs each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired The key to success is make exercise a regu lar and enjoyable part of your everyday life ASSEMBLY Assembly requires two persons Place all parts of the exercise cycle in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly can be completed using the included tools however a rubber mallet 8 is also recommended 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 14 The second nu
15. l Tool 78 33 Make sure that all parts are properly tightened before you use the exercise cycle Place mat beneath the exercise cycle to protect the floor HOW TO OPERATE THE EXERCISE CYCLE HANDLEBAR OPERATION The handlebars can be used in either the dual action mode for both upper body and lower body exercise or the stationary mode for pedaling exercise only Dual action Mode To convert the handlebars to the dual action mode the link arms must be con nected to the pedals Refer to drawing 1 Lift the link arms off the lock rods Refer to draw ing 2 Pull the link arms out ward against the tops of the red wash ers whilst pulling against the bottoms of the Link Arm red washers with your fin gers as shown Be careful not to pinch your fin gers Next slide the link arms onto the pedal bush ings Move the link arms up and down slightly to make sure that they are fully seated on the pedal bushings CAUTION Make sure that the link arms are fully seated on the pedal bushings If the link arms are not on the pedal bushings they may slip off during use resulting in injury to the user Stationary Mode To convert the handlebars to the stationary mode the link arms must be disconnected from the pedals Pull the link arms outward against the red washers until the link arms are free of the pedal bushings see drawing 2 above Be careful not to pinch your fin gers Next lift
16. le 33 Insert the Handlebar Axle into the Frame 1 and center it To avoid damaging the Reed Switch Wire 31 make sure that it is positioned as shown in the inset drawing Note It may be helpful to use a rubber mallet to insert the Handlebar Axle Whilst another person holds the Upright 2 in the position shown connect the Extension Wire 39 to the Reed Switch Wire 31 Carefully pull the upper end of the Reed Switch Wire to remove any slack Carefully set the Upright 2 on the Frame 1 be careful not to pinch the Extension Wire 39 or the Reed Switch Wire 31 Attach the Upright with three M10 x 17mm Button Screws 55 and three M10 Split Washers 54 9 1 Grease oe 33 e 1 MAINTENANCE AND TROUBLE SHOOTING Inspect and tighten all parts of the exercise cycle regu larly To clean the exercise cycle use a damp cloth and mild detergent Never use abrasives or solvents keep liquid away from the console CONSOLE TROUBLE SHOOTING If the console does not function properly the batteries should be replaced See assembly step 5 on page 7 for battery installation instructions ADJUSTING THE BELT The exercise cycle features a precision belt that must be kept properly adjusted If the belt is too tight the bearings may be damaged if the belt is too loose the fan may be damaged If the belt causes excessive noise or slips as you pedal follow the steps below Carefully remove the four Guard
17. mber refers to the quantity needed for assembly Note Some small parts may have been pre attached for shipping If a part is not in the parts bag check to see if it has been pre assembled Za F A 4 SOL NS M10 Split M6 Nylon M8 Split M8 Flat Washer 54 6 M10 x 17mm Button Screw 55 3 Screw 80 3 M10 x 75mm Carriage 65 M8 Nylon Locknut 66 6 M10 Nylon Locknut 64 4 M4 x 12mm Screw 77 2 A M8 x 77mm Button Bolt 58 2 M6 x 38mm Button Bolt 57 4 A 1 Attach one of the Stabilisers 19 to the front of the Frame 1 with two M10 x 75mm Carriage Bolts 65 and two M10 Nylon Locknuts 64 2 Attach the other Stabiliser 19 to the rear of the 3 Turn the Seat Knob 29 counterclockwise two or Frame 1 with two M10 x 75mm Carriage Bolts 65 and two M10 Nylon Locknuts 64 three turns to loosen it Next pull the Seat Knob raise the Seat Post 6 to the desired height and then release the Seat Knob Move the Seat Post up and down slightly until it locks into position Then tighten the Seat Knob o 0 7 e Attach the Seat 20 to the Seat Post 6 with four M8 Nylon Locknuts 66 and four M8 Split Washers 81 Note The Nylon Locknuts and the Split Washers may be preattached to the Seat Apply a small amount of the included grease to the Handlebar Ax
18. the link arms off the pedals and clip them onto the lock rods see drawing 1 above HOW TO ADJUST THE SEAT For effective exer cise the seat must be at the proper height As you pedal there should be a slight bend in your knees when the pedals are in the lowest position To adjust the seat first turn the seat knob counterclock wise two or three turns to loosen it Next pull the seat knob raise or lower the seat post and then release the seat knob Move the seat post up and down slightly until it locks into position Then tighten the seat knob CAUTION Make sure that the pin on the seat knob is inserted into one of the adjustment holes in the seat post Do not rest the seat post on top of the pin on the seat knob DESCRIPTION OF THE CONSOLE The console features six modes that provide instant exercise feedback during your workouts The modes are described below Time This mode displays the elapsed time Distance This mode displays the total distance you have pedaled Speed This mode displays your pedaling speed Note Speed and distance can be displayed in either miles or kilometers An MPH or a KPH will appear when the speed is displayed to show which unit of measurement is selected To change the unit of measurement press and hold the On Reset button for ten seconds e Calories This mode displays the approximate num ber of calories you have burned Fat calories This mode displays t
19. y of the owner to ensure 9 When connecting the link arms to the pedals 7 1 Left Handlebar 49 2 Large Axle Cap that all users of the exercise cycle are ade make sure that the link arms are fully seated 8 1 Left Handlebar Base 50 2 Small Axle Cap quately informed of all precautions Use the on the pedal bushings refer to HANDLEBAR 9 1 Right Handlebar 51 1 Fan Washer exercise cycle only as described OPERATION on page 9 If the link arms are 10 1 Right Handlebar Base 52 2 Eyebolt not on the pedal bushings they may slip off 11 2 Foam Grip 53 2 M6 Nut 3 The exercise cycle is intended for in home during use resulting in injury to the user 12 2 Handlebar Endcap 54 6 M10 Split Washer use only Do not use the exercise cycle in a 13 1 Left Guard 55 3 M10 x 17mm Button Screw commercial rental or institutional setting 10 When adjusting the height of the seat make 14 1 Right Guard 56 4 M6 Nylon Locknut sure that the pin on the seat knob is inserted 15 1 Left Link Arm 57 4 M6 x 38mm Button Bolt 4 Use the exercise cycle indoors on a level sur into one of the adjustment holes in the seat 16 1 Right Link Arm 58 2 M8 x 77mm Button Bolt face Keep the exercise cycle away from post refer to HOW TO ADJUST THE SEAT on 17 1 Left Side Shield 59 1 M10 x 25mm Flat Head Bolt moisture and dust Place a mat under the page 9 Do not rest the seat post on top of 18 1 Right Side Shield 60 2 Guide Washer exercise cycle to protect the floor or carpet the pin on the seat knob 1
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