USER`S MANUAL
Contents
1. Nylon Washer 11 M8 x 108mm Bolt 79 Screw 30 QUT M4 x 16mm M4 x 16mm Console Plate Flange Screw Screw 35 Screw 92 43 M10 x105mm Carriage Bolt 27 M10 x 85mm Bolt 25 1 Hold the Rear Stabilizer 65 against the saddle on the rear of the Base 1 Make sure that the Stabilizer is turned so the square holes are facing away from the Base Attach the Stabilizer with two M10 x 105mm Carriage Bolts 27 and two M10 Nylon Locknuts 26 2 Turn the Resistance Control 57 counterclockwise to the minimum setting If the Resistance Control 57 is attached to the Upright 2 remove the M4 x 16mm Screw 35 Pull the bot tom of the Resistance Control away from the Upright and then slide it down to remove it 3 Lay a cloth over the front of the Base 1 to protect it Lay the Upright 2 in the position shown Connect the Extension Wire 51 to the Reed Switch Wire 50 Next connect the Resistance Cable 57 to the Extension Cable 84 in the following way Refer to drawing A Pull up on the metal bracket and insert the tip of the Resistance Cable 57 into the wire clip on the Extension Cable 84 as shown Refer to drawing B Firmly pull the Resistance Cable 57 and slide it into the metal bracket on the Extension Cable 84 as shown Refer to drawing2. dual arm action SerilN USER S MANUAL Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through direct assistance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE 1 888 936 4266 Mon Fri 8 a m 6 30 p m EST 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual 2 for future reference www proform com dual arm action TABLE OF CONTENTS IMPORTANT PRECAUTIONS en Ele cbe Re Sd OE pe ee a 3 BEFORE YOU BEGIN zo i ben a A b ep gri PE e EE 4 ASSEMBLY ostato bo ss e Ore be qase use eR ie dg dt mee asd ds 5 HOW TO USE THE ELLIPTICAL CROSSTRAINER 10 MAINTENANCE AND TROUBLE SHOOTING 4 4 1 14 CONDITIONING GUIDELINES 2 4 ee eh ere duh ies PES P 15 PART EIS o oir enel bs ree du Perd au dub ah ee tpud 17 EXPLODED DRAWING Leyes eee RD cese WE DRE DICA TRI 18 HOW TO ORDER REPLACEMENT PARTS 1 19 LIMITED WARRANINO cifra ee eS o
3. The incline frame can be raised or lowered to vary the intensity of your exercise To raise the incline frame lift the end of the incline frame until the crossbar is on top of the incline bracket Make sure that the incline frame is resting securely on top of the incline bracket To lower the incline frame first lift the incline frame slightly Next push the incline bracket toward the upright and lower the incline frame onto the stabi lizer Upright Incline Stabilizer USING THE UPPER BODY ARMS The upper body arms are designed to give you a total body workout As you exercise hold the upper body arms and move your arms forward and back in order to work your arms back and shoulders If you want to exercise only your lower body hold the handlebar as you exercise git 7 11 DESCRIPTION OF THE CONSOLE The innovative console offers a manual mode and three pacer programs The pacer programs are designed to help you reach specific exercise goals by pacing your exercise You can choose from a stamina building Interval program an Aerobic pro gram and special Fat Burn program As you exercise seven monitor modes will provide continuous exercise feed back The monitor modes are described below Q Speed This mode shows your exercising pace in miles or kilometers per hour see HOW SELECT MILES OR KILOMETERS on page 13 Time lf you select the manua
4. Using pliers squeeze the prongs on the upper end of the metal bracket together Metal 4 Bracket og 4 Align the two holes in the front of the Upright 2 with the two welded bolts on the front of the Base 1 Carefully push the Reed Switch Wire not shown into the Upright until there is no slack Next pivot the Upright 2 about halfway to the vertical position while guiding the metal bracket on the Extension Cable not shown into the Upright Once the top edge of the metal bracket is inside the Upright pivot the Upright to the vertical position so it rests on the four welded bolts on the Base 1 Be careful to avoid pinching the wires Tighten a M10 Nylon Locknut 26 onto each welded bolt Refer to assembly step 2 Insert the tab on the Resis tance Control 57 into the Upright 2 Next press the bottom of the Resistance Control against the Upright Tighten the M4 x16mm Screw 35 into the Resistance Control and the Upright 5 Attach the Incline Bracket 24 to the lower end of the Upright 2 with the M10 x 85mm Bolt 25 and an M10 Nylon Locknut 26 Do not overtighten the Nylon Locknut the Incline Bracket must pivot easily 6 Slide 8 Split Washer 58 and 8 Washer 81 onto an Axle Screw 30 Tighten the Axle Screw into one end of the Incline Axle 29 Next apply a small amount of the included grease to the Incline Axle Align the indicated tubes on the Incline Frame 5 w
5. wire on the Console 87 Next connect the two Pulse Wires 86 to the two remaining wires on the Console 87 Note Either Pulse Wire can be attached to either wire on the Console Next connect the ground wire to the indicated hole in the Console Plate 91 with an M4 x 16mm Screw 35 Carefully feed the wires down into the Upright 2 Attach the Console Base 49 to the Upright with four M4 x 16mm Screws 35 Be careful to avoid pinch ing the wires Identify the Left Pedal Arm 3 which has an L sticker on it Be careful not to confuse the Left Pedal Arm with the Right Pedal Arm not shown look at the position of the round tube in the inset drawing to identify the Left Pedal Arm Next identify the Left Pedal 41 which has the letter L molded onto the bottom Turn over the Left Pedal Arm 3 as shown Insert the three plastic posts on the Left Pedal 41 into the three indicated holes in the Left Pedal Arm Make sure that the Left Pedal is turned as shown Attach the Left Pedal with three M4 x 16mm Flange Screws 43 Attach the Right Pedal 42 not shown to the Right Pedal Arm not shown in the same way Apply grease to an M8 x 108mm Bolt 79 Slide an M8 Washer 81 onto the Bolt and insert the Bolt into the indicated side of the Left Pedal Arm 3 Be care ful not to confuse the Left Pedal Arm with the Right Pedal Arm not shown look at the position of the round tube to identify the Left Pedal
6. gradually decrease during the last half of the program Each pro gram will last for twenty minutes STEP BY STEP CONSOLE OPERATION Before the console can be operated two batteries must be installed See assembly step 7 on page 7 Follow the steps below to operate the console 1 Turn on the power To turn on the power press the on reset button or simply begin exercising The entire display will appear for two On Reset Button seconds the console will then be ready for use Note If batteries were just installed the power will already be on 12 Select one of the three pacer programs or the manual mode To select one of the pacer programs repeatedly press the pro gram button The program BACI Indicator indicator will peace d SES have selected To select the manual mode press the program button until the program indicator disappears The programs will be selected in the following order program 1 Interval program 2 Aerobic program 3 Fat Burn manual mode Begin your workout If you select ed the manual mode go to step 4 If you selected one of the pacer pro grams two columns of bars will appear in the display The left column will show one bar indicating a relatively slow pace The right column will show your actual exercising pace Adjust your exercising pace until only one bar appears in the right column Each time the target pace changes duri
7. its authorized service centers with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns 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 mis use 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 duration 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 speci
8. l 6 Where did you first see or hear about ICON products 11 Which type of magazines do you read regularly A Magazine Friend relative Sports Fitness Motoring Newspaper Ad Store Business A Computer LI General Other 12 Do you wish to be sent further bulletins about ICON products I I 7 What was the primary reason for purchasing this ICON product Yes A No l Store Employee 1 Television Ads Colour l 1 Electronic Features L1 Magazine Ads 11 Price THANK YOU FOR YOUR TIME 1 L Product Design J Product Innovation 1 Other Features Printed in China 2001 ICON of Canada Inc I aere cH PM a e cp c iii 4 Part No 175644 RO601A Printed in China 2001 ICON Health amp Fitness Inc
9. 32 161 131 159 129 156 127 155 126 153 125 151 123 150 122 147 120 146 Burning Fat To burn fat you must exercise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the low end of 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 middle of your training zone WORKOUT GUIDELINES Each workout should include three important parts 1 a warm up 2 training zone exercise and 3 a cool down Warming up Warming up prepares the body for exercise by increasing circulation delivering more gen to the muscles and raising the body temperature Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up See suggested stretch es on page 16 Trai
10. Arm Next slide a Spacer 44 a Pedal Wheel 77 and another Spacer 44 onto the Bolt and push the Bolt through the other side of the Left Pedal Arm Next slide a Tube Spacer 82 a Chrome Tube 21 and an M8 Washer 81 onto the M8 x 108mm Bolt 79 Tighten M8 Nylon Locknut 80 onto the Bolt Attach the other Chrome Tube 21 not shown to the Right Pedal Arm 4 not shown in the same way 12 13 14 Apply a small amount of grease to the axle on the left Crank Arm 6 Slide a Nylon Washer 11 and the Left Pedal Arm 3 onto the axle on the left Crank Arm 6 Note It may be helpful to use a rubber mallet to tap these parts on Be careful not to confuse the Left Pedal Arm with the Right Pedal Arm not shown look at the posi tion of the round tube to identify the Left Pedal Arm Next tap a 3 4 Axle Cap 61 onto the axle Attach the Right Pedal Arm 4 not shown in the same way Refer to the inset drawing Apply a small amount of the included Teflon lubricant to a paper towel rub a thin film of the lubricant onto each of the Chrome Tubes 21 Slide an Upper Body Arm 7 onto each Chrome Tube Make sure that the Upper Body Arms are turned as shown Tap a 5 8 Axle Cap 85 onto one end of the Axle 19 Insert the Axle through one of the Upper Body Arms 7 and then through the Upright 2 Slide the other Upper Body Arm 7 onto the Axle Tap anot
11. ace 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 16 PART LIST Model PFCCEL05900 RO601A Key Key No Qty Description No Qty Description 1 1 Base 50 1 Reed Switch Wire 2 1 Upright 51 1 Extension Wire 3 1 Left Pedal Arm 52 1 Reed Switch Bracket 4 1 Right Pedal Arm 53 6 Plastic Tie 5 1 Incline Frame 54 1 Reed Switch Clamp 6 2 Crank Arm 55 1 Magnet 7 2 Upper Body Arm 56 2 Pulse Grip 8 1 Large Pulley 57 1 Resistance Control Cable 9 2 Frame Bearing 58 3 M8 Split Washer 10 1 Nylon Spacer 59 2 Bumper 11 3 Nylon Washer 60 1 Upright Cap 12 1 Idler Bracket 61 2 3 4 Axle Cap 13 1 Pulley 62 2 2 x 3 Cap 14 2 Id
12. cover of this a whole new world of natural elliptical motion exercise manual for the location of the decal from PROFORM Before reading further please look at the drawing For your benefit read this manual carefully before below and familiarize yourself with the parts that are you use the PROFORM 695E If you have additional labeled questions please call our Customer Service Upper Body Arm Book Rack Water Bottle Holder 27 A Console Bottles not included Handlebar with Pulse Sensor Resistance Control Incline Frame RIGHT SIDE Pedal Arm Pedal 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 Assembly requires the included allen wrench and your phillips screwdriver gt adjustable wrench co rubber mallet i pliers gt 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 17 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 10 Nylon 8 8 Split a Locknut 26 io 80 Washer 58 M8 Washer 81
13. dica tor in the display will begin to flash and your heart rate will be shown For the most accurate heart rate reading continue to hold the contacts for about 15 seconds Make sure that your hands are positioned as described above and that you are not moving your hands excessively or squeezing the metal contacts too tightly 6 Turn off the power To turn off the power simply wait for about six minutes If the pedals are not moved and the console buttons are not pressed for six minutes the power will turn off automatically HOW TO SELECT MILES OR KILOMETERS The console can display distance and speed in either kilometers or miles If a KPH appears in the display dis tance and speed will be shown in kilometers if a KPH does not appear distance and speed will be shown in miles To change the unit of measure ment first remove the four indicated screws from the console Lift the console a few inches and turn it over be careful not to pull on the wires Next locate the small switch on the back of the console Slide the switch up or down to change the unit of measurement Reattach the console with the four screws be careful not to pinch any of the wires 13 MAINTENANCE AND TROUBLE SHOOTING Inspect and tighten all parts of the elliptical crosstrainer regularly Replace any worn parts immediately For smooth operation of the elliptical crosstrainer the incli
14. er s Manual 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 17 RO601A EXPLODED DRAWING Model No PFCCEL05900 18 HOW ORDER PARTS To order replacement parts call our Customer Service Department toll free at 1 888 936 4266 Monday through Friday 8 a m until 6 30 p m Eastern Time excluding holidays When ordering parts please be prepared to give the following information The MODEL NUMBER OF THE PRODUCT PFCCEL05900 The NAME OF THE PRODUCT PROFORM 695E elliptical exerciser The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual The KEY NUMBER and the DESCRIPTION OF THE PART S see the PART LIST on page 17 ICON of Canada Inc 900 de l Industrie St J r me Qu bec Canada J7Y 4B8 19 LIMITED WARRANTY ICON OF DU CANADA 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 purchase This warran ty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of
15. fic 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 DU CANADA 900 de l Industrie St Jerome QC J7Y 4 8 a a a at a a re a ac lc a a a a E 1 i Me ICON WEIDER WESIO I crise camada inc PRODUCT WARRANTY REGISTRATION I I i IMPORTANT MAIL WITHIN 14 DAYS OF PURCHASE NAME PHONE 1 ADDRESS i COUNTY POSTCODE l MODEL 7 SERIALNO PURCHASE DATE RETAILER NAME RETAILER ADDRESS I I 1 Primary user s of product 8 Did you consider purchasing fitness equipment from another 1 Male Female Family manufacturer i i 2 Age of primary user What ore TR I Ll 0 24 1 35 44 1 55 64 i 1 25 34 45 54 1 65 and over 9 Based on your impression of what you have purchased 3 Annual household income would you buy another ICON product m 0 9 999 15 000 19 999 Yes No No Opinion D 10 000 14 999 20 000 If not what other brand name equipment would you purchase 4 How times a week do you exercise 1 h 10 What other type of exercise equipment do you own U Less than 3 times 1 3 times or more Bicycle Exercise Cycle 12 Treadmill I 5 Have you ever purchased ICON product before LI Home Gym C Weight Bench Stepper L Yes No L Cardio Glide Other
16. her 5 8 Axle Cap 85 onto the Axle 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 HOW USE THE ELLIPTICAL CROSSTRAINER EXERCISING ON THE ELLIPTICAL CROSSTRAINER To mount the elliptical crosstrainer hold the handlebar and step onto the pedal that is in the lowest position Next step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedal disks can turn in either direction It is recommended that you move the pedal disks in the direction shown below however to give vari ety to your exercise you may choose to turn the pedal disks in the opposite direction Pedal Disk 10 To dismount the elliptical crosstrainer wait until the pedals come to a complete stop Important The elliptical crosstrainer does not have a free wheel the pedals 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 ADJUST THE RESISTANCE To adjust the intensity of your exercise the resistance of the pedals can be adjusted To increase the resistance turn the resistance control clockwise to decrease the resistance turn the control coun terclockwise INCLINE ADJUSTMENT
17. ith the tubes on the Base 1 Make sure that the Incline Frame is turned so the V shaped grooves are on top Insert the Incline Axle 29 through the Incline Frame and the Base Note It may be helpful to tap the Incline Axle with a rubber mallet to insert it Slide an M8 Split Washer 58 and an M8 Washer 81 onto the other Axle Screw 30 Tighten the Axle Screw into the open end of the Incline Axle 29 7 The Console 87 requires two AA batteries not included Alkaline batteries are recommended To Batteries install batteries turn the console over and insert two batteries into the battery clip as shown in the inset drawing Make sure that the negative ends of the batteries marked touching the springs the battery clip Attach a Plastic Tie 53 to the battery clip as shown Battery Clip Attach the Console 87 to the Console Base 49 with four M4 x 16mm Screws 35 making sure that the indicated wires are extending from the Console Base 49 Be careful not to pinch the wires 8 Attach the Console Plate 91 to the Upright 2 with four Console Plate Screws 92 Make sure that the Pulse Wires 86 and the Extension Wire 51 are extending from the Upright 2 through the Console Plate 91 Be careful not to pinch the wires Push the two Bottle Holders 90 into the Console Plate 91 as shown 9 10 11 Connect the Extension Wire 51 to the corresponding
18. l mode this mode will show the elapsed time If you select one of the three pacer programs this mode will count down the time remaining in the program Distance This mode shows total distance in miles or kilometers Lap This mode shows the number of laps you have completed One lap equals 0 25 miles or kilometers Calorie This mode shows the approximate number of calories you have burned Scan This mode displays the above five modes for 5 seconds each in a repeating cycle Pulse This mode shows your heart rate when the pulse sensor is used See step 5 on page 13 HOW THE PACER PROGRAMS OPERATE When you use a pacer program two columns of bars will appear in the dis play The left col umn represents a target pace and the right column shows your actual exercis Actual 32 ing pace The target pace will change periodically dur ing the program as the target pace changes simply adjust your exercising pace to keep both columns at the same height 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 Be sure to exercise at a pace that is comfortable for you The three graphs on the console show how the target pace will change during the programs During the Aerobic program program 2 for example the target pace will gradually increase during the first half of the program and
19. le a siat bete mui rr eee 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 1 Read all instructions in this manual before using the elliptical crosstrainer It is the responsibility of the owner to ensure that all users are adequately informed of all precautions Place the elliptical crosstrainer on a level surface with a mat beneath it to protect the floor or carpet Keep the elliptical crosstrain er indoors away from moisture and dust Inspect and tighten all parts regularly Replace any worn parts immediately The elliptical crosstrainer should not be used by persons weighing more than 115 kg 250 Ibs Keep children under age 12 and pets away from the elliptical crosstrainer at all times Wear appropriate exercise clothing when using the elliptical crosstrainer Always wear athletic shoes for foot protection 8 10 11 12 13 Always hold the handlebar or the upper body arms when mounting dismounting or using the elliptical crosstrainer Keep your back straight when using the ellip tical crosstrainer do not arch your back The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an e
20. ler Bearing 63 4 1 x 2 Cap 15 1 3 8 Washer 64 2 3 1 2 Round Cap 16 1 3 8 x 1 Screw 65 1 Rear Stabilizer 17 2 3 8 Flat Washer 66 1 Hook 18 2 Grip 67 2 3 8 Nylon Jam Nut 19 1 Axle 68 1 1 4 Eyebolt 20 2 Plastic Handlebar Sleeve 69 1 8 Shoulder Bolt 21 2 Chrome Tube 70 1 Adjustment Bracket 22 4 Extension Tube Bushing 71 1 M4 x 63 5mm Screw 23 6 Handlebar Bushing 72 2 M5 x 6mm Screw 24 1 Incline Bracket 73 7 M5 x 16mm Screw 25 1 M10 x 85mm Bolt 74 1 M6 x 64mm Screw 26 9 M10 Nylon Locknut 75 2 Leveling Pad 27 2 M10 x 105mm Carriage Bolt 76 4 Pedal Bushing 28 1 Belt 77 2 Pedal Wheel 29 1 Incline Axle 78 4 Pedal Wheel Bearing 30 2 Axle Screw 79 2 M8 x 108mm Bolt 31 6 Incline Bushing 80 4 M8 Nylon Locknut 32 4 Incline Frame Cap 81 6 M8 Washer 33 4 M5 x 25mm Screw 82 2 Tube Spacer 34 1 Eddy Bracket 83 2 5 16 x 3 4 Nylon Lock Bolt 35 17 M4 x 16mm Screw 84 1 Extension Cable 36 1 Spring 85 2 5 8 Axle Cap 37 1 Flywheel 86 2 Pulse Wire 38 2 Flywheel Bearing 87 1 Console 39 1 Flywheel Axle 88 1 Side Shield Support Strip 40 2 Pedal Disk 89 3 M6 Nut 41 1 Left Pedal 90 2 Bottle Holder 42 1 Right Pedal 91 1 Console Plate 43 6 M4 x 16mm Flange Screw 92 4 Console Plate Screw 44 4 Spacer 1 Teflon Lubricant 45 2 Wheel 2 Side Shield Decal 46 2 3 8 x 1 3 4 Button Head Screw 1 Warning Decal 47 1 Left Side Shield 1 Grease Packet 48 1 Right Side Shield 1 Allen Wrench 49 1 Console Base 1 Us
21. ne frame should be kept clean Using a soft cloth and mild detergent clean dust and other residue from the incline frame where the wheels make contact with it Other parts of the elliptical crosstrainer can also be cleaned in this manner Never use abrasives or solvents Incline LUBRICATING THE INCLINE BRACKET The incline bracket and the bolt on which it pivots should be regularly lubricat ed Apply a small amount of the included lubricant to the bolt and between the bracket and the upright Incline BATTERY REPLACEMENT If the console does not function properly the batteries should be replaced See assembly step 7 on page 7 14 HOW TO LEVEL THE ELLIPTICAL CROSS TRAINER If the elliptical crosstrainer does not sit flat on the floor one or both of the leveling pads should be adjusted First loosen the jam nut on each leveling pad Next turn the leveling pads as needed until the elliptical crosstrainer is level When the leveling pads are prop erly adjusted firmly retighten the jam nuts PULSE SENSOR TROUBLE SHOOTING Avoid moving your hands while using the pulse sen sor 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 15 seconds For optimal performance of the pulse se
22. ng the program adjust your exercising pace to keep both columns at the same height Follow your progress with the LED track and the seven monitor modes The LED track The LED track represents a distance of 0 25 miles or kilometers As you pedal the indicators around the track will light one at a time until you have com pleted one lap A new lap will then begin scan mode Repeatedly press the mode button until an arrow appears under the Mode scan symbol Button When the scan mode is selected the console will display the speed time distance lap and calorie modes for 5 seconds each ina repeating cycle The speed time dis tance lap or calorie mode Repeatedly press the mode button until an arrow appears below or above the desired mode symbol Make sure that there is not an arrow under the scan symbol The pulse mode To use the pulse mode see step 5 To reset the display press the on reset button Measure your heart rate if desired If there is a thin sheet of plastic on the metal con tacts on the top and bot tom of the pulse sensor peel off the plastic before using the pulse sensor Metal Contacts D To use the pulse sensor place your hands on the metal contacts Your palms must be resting on the upper contacts and your fingers must be touching the lower contacts Avoid moving your hands After a moment the heart shaped in
23. ning Zone Exercise After warming up increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 minutes Cooling Down Finish each workout with 5 to 10 min utes of stretching Stretching after exercise develops flexibility and helps prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition plan 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 15 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 pl
24. nsor keep the metal contacts clean The contacts can be cleaned with a soft cloth never use alcohol abrasives or chemicals CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program A WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over the age of 35 or persons with pre exist ing health problems The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general EXERCISE INTENSITY Whether your goal is to burn fat or strengthen your car diovascular 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 For effective exercise your heart rate should be maintained at a level between 70 and 85 of your maximum heart rate as you exercise This is known as your training zone You can find your train ing zone in the table below Training zones are listed according to age and physical condition CONDITIONED TRAINING ZONE BEATS MIN 133 162 132 160 130 158 129 156 127 155 125 153 124 150 122 149 121 147 119 145 118 144 117 142 115 140 UNCONDITIONED TRAINING ZONE BEATS MIN 138 167 136 166 135 164 134 162 1
25. xercise aid in determining heart rate trends in general If you feel pain or dizziness while exercis ing stop immediately and begin cooling down When you stop exercising allow the pedals to slowly come to a stop before dismounting the elliptical crosstrainer The elliptical crosstrainer is intended for in home use only Do not use it in any commer cial rental or institutional setting WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health 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 revolutionary PRO Department toll free at 1 888 936 4266 Monday FORM 695E elliptical crosstrainer PROFORM through Friday 8 a m until 6 30 p m Eastern Time 695E is an incredibly smooth exerciser that moves excluding holidays To help us assist you please your feet in a natural elliptical path minimizing the note the product model number and serial number impact on your knees and ankles And the unique before calling The model number is PFCCEL05900 695E features adjustable resistance and incline to The serial number can be found on a decal attached help you get the most from your exercise Welcome to to the elliptical exerciser see the front
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