USER`S MANUAL - Icon Heath & Fitness
Contents
1. Leeds LS7 2AA West Yorkshire A CAUTION Read all precautions and instruc tions in this manual before using a o USER S MANUAL ee d RO ORM rencru a hee TRAINING CROSSTRAINER TABLE OF CONTENTS IMPORTANT PRECAUTIONS 0 0 0 a nanea 3 BEFORE YOU BEGIN sat hs 8 geet ceria sate tee Pele ae Nee SE ee Bea be ed d 5 ASSEMBEY ct ycita neg aa eivahk 2 San 3 eaten a eed an ly A eee ee noe eee ae weet et 6 OPERATION AND ADJUSTMENT 0 0 0 0 ce tnt eens 8 HOW TO EXERCISE ON THE TREADMILL 0 00 ec tte eee 12 HOW TO OPERATE THE WEIGHT BENCH 0 0 0 0 cect 14 HOW TO EXERCISE ON THE WEIGHT BENCH 0 00 c cette 15 MAINTENANCE AND TROUBLE SHOOTING 0 0 0 tenet eee 16 HOW TO MOVE THE CROSSTRAINER 0000 c nnn tenes 18 PARTEIST est Move ceneni Mena es a e ned Ain A oeelel eek eh have tet ea Oa nt ahah net en Slay ees be 19 ORDERING REPLACEMENT PARTS 0 000 c cece ett eee eee Back Cover Note An EXPLODED DRAWING is attached in the centre of this manual Save the EXPLODED DRAWING for future reference PART LIST Model No PETL50070 Key No Qty OONOOARWD _ a MNHhMHNMH HR OOH NONMAAHAHAAHNOAAAA a a ore eS SS S RAPS YS DP AAQnwananwyaa Description Backrest Backrest Screw Nut Backrest Support Bolt Left Backrest Frame Right Backrest Frame Bench Frame Spacer Bench Bracket Bench Bracket B2. Attach each Extension Leg with an Extension Leg Screw 115 With the help of a second person carefully raise the treadmill to the upright position so the Extension Legs 137 are resting flat on the floor 2 Refer to HOW TO LOWER THE TREADMILL FOR USE on page 9 Follow the instructions on page 9 to lower the treadmill Next remove the nut bolt and shipping bracket from the left Upright 102 3 Insert the brackets on the Console Base 92 into the Uprights 102 Insert any slack in the Wire Harness 108 into the right Upright Attach the Console Base with the four Handrail Bolts 141 and Handrail Nuts 142 Tighten all four Handrail Bolts and Handrail Nuts _ Allen Wrench Shipping Bracket HOW TO EXERCISE ON THE WEIGHT BENCH The CROSSTRAINER offers a variety of exercises designed to trim tone and strengthen the body Please read these guidelines before using the weight bench WARNING Before beginning any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems STRENGTH TRAINING GUIDELINES Your strength training program should include three workouts each week To give your body time to rest workouts should be on alternating days such as Monday Wednesday and Friday Instead of w
3. storage position See HOW TO FOLD THE TREAD MILL TO THE STORAGE POSITION on page 11 Hold the end of the bench as shown do not hold the leg Using your right hand slide the bench knob to the right as far as possible Make sure that the knob is moved all of the way to the bench position Note It may be nec essary to push on the leg whilst you slide the knob to the bench position Lower the bench until the leg is resting on the floor HOW TO ADJUST THE BACKREST The backrest can be used in a level position or in either of two inclined positions When the bench is first lowered the backrest will be in the level position To adjust the backrest to one of the inclined positions first raise the backrest and lower the support see the draw ing below Rest the end of the support against either of the backrest stops as shown Make sure that the support is resting against one of the backrest stops Backrest Stops To adjust the backrest to the level position first raise the backrest slightly Pivot the end of the support in the direction shown by the arrow Lower the backrest onto the bench frame HOW TO FOLD THE BENCH TO THE STORAGE POSITION Raise the bench to the vertical posi tion and hold it in place Using your right hand slide the bench knob to the left as far as possible Make sure that the knob is moved all of the
4. CAUTION The CROSSTRAINER includes three pairs of hand weights Do not use any other weights with the CROSSTRAINER Cooling Down Finish each workout with 5 to 8 minutes of stretching to cool down This will increase your flexibility and will help to reduce post exercise soreness Be careful to avoid overdoing it during the first few months of your exercise program it is important to progress at your own pace CAUTION If you feel pain or dizziness at any time stop immediately and begin cooling down EXERCISE FORM For the best results correct form is important The ex ercise chart on the CROSSTRAINER shows the cor rect form for twenty different exercises Try to move through the full range of motion for each exercise and move only the appropriate parts of the body Perform each exercise with a smooth steady motion Exhale as you exert yourself and inhale as you return to the starting position never hold your breath STAYING MOTIVATED To stay motivated try listening to music or watching television whilst you exercise It may also be helpful to work out with a partner Use a calendar to keep a record of your workouts and write key body measure ments at the end of every month Remember the key to lasting results is to make exer cise a regular and enjoyable part of your daily life 15 14 HOW TO OPERATE THE WEIGHT BENCH HOW TO LOWER THE BENCH FOR USE To use the bench the treadmill must be folded to the
5. is not working properly See BEFORE YOU BEGIN on page 5 if the CROSSTRAINER is not working properly 16 Never start the treadmill whilst you are standing on the walking belt Always hold the handrails whilst using the treadmill 17 The CROSSTRAINER is capable of high speeds Adjust the speed in small incre ments to avoid sudden jumps in speed 18 To reduce the possibility of the treadmill overheating do not operate the treadmill continuously for longer than one hour 19 Never leave the treadmill unattended whilst it is running Always remove the key when the treadmill is not in use 20 Do not attempt to raise lower or move the CROSSTRAINER until it is properly assem bled 21 You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the CROSSTRAINER 22 23 The CROSSTRAINER includes three pairs of hand weights Do not use any other weights with the CROSSTRAINER Before moving the CROSSTRAINER make sure that the bench and treadmill are folded to the storage position and that the lock pins are fully engaged see HOW TO FOLD THE TREADMILL TO THE STORAGE POSI 25 Always unplug the power cord before per forming the maintenance and adjustment procedures described in this manual Never remove the motor hood unless instructed to do so by an authorized service representa tive Servicing other than the procedures in this manual should be performed only by an authorized service re
6. only See page 12 for more information e To reduce the possibility of electric shock keep the console dry Avoid spilling liquids on the console Use only a sealable water bottle 10 DIAGRAM OF THE CONSOLE LED Track Monitor Displays N On Reset Button Pi Speed Control STEP BY STEP CONSOLE OPERATION Step onto the foot rails of the treadmill Find the clip attached to the key see the drawing above and slide the clip onto the waistband of your clothing Follow the steps below and on page 11 to operate the console 1 Insert the key fully into the power switch When the key is in serted the first indica tor in the LED track will light The four dis plays will not turn on until the On Reset but ton is pressed or the walking belt is started Note If you just installed batteries the displays will already be on A Reset the speed control Slide the speed control down to the RESET position Note Each time the walking belt is stopped the speed control must be moved to the RESET position before the walking belt can be restarted J Incline Control Note If there is a thin sheet of clear plastic on the console remove it 3 Start the walking belt After you have moved the speed control to the RESET position
7. years Next find the three numbers to the right of your age The three numbers are your training zone The lower two numbers are recom mended heart rates for fat burning the higher number is the recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relatively 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 does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone 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 speed and incline of the treadmill until your heart rate is near the highest number in your training zone HOW TO MEA SURE YOUR HEART RATE Q JOT To measure your GZ heart rate stop exercising and place two fingers on your wrist as shown Take a six second heart beat count and multiply the result by ten to find your heart rate A six second cou
8. ORDERING REPLACEMENT PARTS To order replacement parts contact the ICON Fitness Lifestyle Ltd office or write ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire Tel Country Code 0345 089009 Fax 0113 2411120 e The MODEL NUMBER OF THE PRODUCT PETL50070 e The NAME OF THE PRODUCT PROFORM CROSSTRAINER treadmill The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual e The KEY NUMBER OF THE PART S see the PART LIST on page 19 and the EXPLODED DRAWING attached in the centre of this manual e The DESCRIPTION OF THE PART S see the PART LIST on page 19 and the EXPLODED DRAWING attached in the centre of this manual If possible place the treadmill near your telephone for easy reference when calling PROFORNM is a registered trademark of ICON Health amp Fitness Inc Part No 143814 RO698A Printed in USA 1998 ICON Health amp Fitness Inc m RO ORM 5 2 enor amp AEROBIC TRAINING CROSSTRAINER CLASS HC Model No PETL50070 Fitness Product Serial No Serial Number Decal QUESTIONS As a manufacturer we are committed to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through our Customer Service Department Please CALL 0345 089009 Or WRITE ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar
9. Using the allen wrench turn the left rear roller adjustment bolt clock wise and the right bolt counterclockwise 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centred If the walking belt has shifted to the right first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjustment bolt counterclockwise and the right bolt clockwise 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the tread mill for a few minutes Repeat until the walking belt is centred ann 45 53 17 16 WEIGHT BENCH EXERCISES The exercise chart on the CROSSTRAINER shows twenty exercises that can be performed on the weight bench Read the exercise guidelines on this page before beginning any exercises 1 Flat Bench Press Press the weights up ina straight line from your chest 2 Flat Bench Flyes With the bench in a flat posi tion bend your elbows slightly and bring the weights together above your chest 3 Incline Flyes With the bench in an inclined posi tion bend your elbows slightly and bring the weights together above your chest 4 One Arm Row Lift a weight up and back bend ing your elbow as shown Repeat this exercise with your other arm 5 Bent Over Lat Raise Lift the w
10. a turn When the walking belt is correctly tightened you should be able to lift each side of the walk ing belt 7 to 10 cm off the walking platform The centre of the walking belt should just touch the walking platform Be careful to keep the walking belt centred Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is properly tightened PROBLEM The walking belt slows when walked on SOLUTION a Use only a surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length b If the walking belt is overtightened treadmill perfor mance may decrease and the walking belt may be permanently damaged Remove the key and UN PLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts counterclock wise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 7 to 10 cm off the walking platform The centre of the walking belt should just touch the walk ing platform Be careful to keep the walking belt cen tred Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walk ing belt is properly tightened Rear Roller Adjustment Bolts c If the walking belt still slows when walked on please call our toll free Customer Service Department HOW TO MOVE THE CROSSTRAINER Before moving the CROSSTRAINER make sure that the bench and treadmill are f
11. aiting for a convenient time to exercise plan a specific time The morning hours work well for many and the self discipline required to rise early and exercise may result in greater productivity throughout the day For others exercising before dinner offers a chance to wind down from the day s activities Whatever time you choose be consistent and stick with it Each workout should include three important parts 1 awarm up 2 6 to 10 exercises and 3 a cool down Warming Up Begin each workout with 5 to 8 minutes of stretching see SUGGESTED STRETCHES on page 13 Stretching prepares the body for exercise by increas ing circulation delivering more oxygen to the muscles and raising the body temperature Exercises Next perform 6 to 10 of the exercises shown on the exercise chart on the CROSSTRAINER To give bal ance and variety to your workouts vary the exercises from workout to workout Begin with 1 set of 12 repetitions for each exercise that you do A repetition is one cycle of an exercise such as one sit up A set is a series of repetitions per formed without pausing As your fitness level in creases perform 2 sets of 12 repetitions for each exer cise that you do When you are ready for an advanced workout try 3 sets of 12 repetitions Always rest for at least 1 minute after each set When you can complete 3 sets of 12 repetitions without difficulty you may choose to use heavier weights
12. below and lower the treadmill to the floor To decrease the possibility of injury bend your legs and keep your back straight THE PERFORMANT LUBE WALKING BELT The CROSSTRAINER features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPORTANT Never apply silicone spray or other substances to the walking belt or the walking platform Such substances will deteriorate the walking belt and cause excessive wear BATTERY INSTALLATION The console requires three AA batteries not included for operation Alkaline batteries are recom mended To install batteries first open the bat tery cover under the console as shown Next press three batteries into the battery compartment Make sure that the negative ends of the batteries marked are touching the springs in the battery compartment Close the battery cover Battery Cover ier Note If there is a thin sheet of clear film on the face of the console remove it ACAUTION Before operating the console read the following precautions Do not stand on the walking belt when turn ing on the power Always wear the clip see the drawing on page 10 whilst using the CROSSTRAINER When the key is removed from the console the walking belt will stop e The CROSSTRAINER is capable of high speeds Adjust the speed in small incre ments e The training zones marked beside the speed control are general guidelines
13. ches Be sure to keep your back straight Vertical Sit ups Hold the bench as shown and pull both knees toward your chest Crunch with Weights Lie on the bench and hold one or two weights against your chest Using your abdominal muscles raise your upper body a few inches Be sure to keep your back straight Shrug Keeping your arms against your sides raise your shoulders Forearm Curl Rest your forearm on the bench as shown Using your wrist curl a weight upward Repeat this exercise with your other arm MAINTENANCE AND TROUBLE SHOOTING Most treadmill problems can be solved by following the steps below Find the symptom that applies and follow the steps listed If further assistance is needed please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays PROBLEM The power does not turn on SOLUTION a Make sure that the power cord is plugged into a properly earthed outlet Gee HOW TO PLUG IN THE POWER CORD on page 8 If an extension cord is needed use only a 14 gauge cord of five feet 1 5 m or less in length BEFORE YOU BEGIN Congratulations for purchasing the revolutionary CROSSTRAINER from PROFORWM The unique CROSSTRAINER offers both aerobic exercise and strength training exercise to help you achieve total fitness in the convenience of your home And when you re not exercising the CROSSTRAINER can be folded up takin
14. eights to the side bringing your shoulder blades towards each other 6 Seated Overhead Raise Press the weights up in a straight line until they are overhead 7 Lateral Raise Raise the weights to the side until they are even with your shoulders 8 Front Raise Raise the weights to the front until your arms are in a horizontal position 9 Upright Row Keeping your hands close to gether and your elbows outward bring the weights up to your chin 10 Seated Curl Keeping your upper arms station ary bring the weights up to shoulder level 11 12 13 14 15 16 17 18 19 20 Incline Curl With the bench in an inclined posi tion bring the weights up to shoulder level Be sure to keep your upper arms stationary Concentration Curl Keeping one elbow pressed against your inner thigh lift a weight by bending your elbow Repeat this exercise with the other arm Seated Overhead Press Whilst seated on the bench press a weight up in a straight line by bending your elbow Repeat this exercise with your other arm Lying Overhead Press Whilst lying on the bench press a weight up in a straight line by bending your elbow Repeat this exercise with your other arm Kickback Keeping your upper arm stationary bring a weight up and back as shown Repeat this exercise with the other arm Flat Bench Crunch Lie on the bench Using your abdominal muscles raise your upper body a few in
15. et drawing Slowly release the knob Make sure that the lock pin is inserted into the hole in the treadmill frame Note To protect the floor or carpet from damage place a mat under the CROSSTRAINER Keep the CROSSTRAINER out of direct sunlight Do not leave the CROSSTRAINER in the storage position in tem peratures above 85 Fahrenheit 11 EXPLODED DRAWING Model No PETL50070 R0698A Remove this EXPLODED DRAWING from the user s manual Save this EXPLODED DRAW ING for future reference To identify parts shown on this EXPLODED DRAWING refer to the PART LIST on page 19 of the user s manual aa 83 oe EN
16. ew Frame Guide Console Base Speed Control Knob Speed Potentiometer Battery Cover Console Nylon Washer Key Clip Right Weight Rack Motor Assembly Motor Pivot Bolt Upright Base Shock Frame Guide Spacer Motor Tension Washer Tension Star Washer Motor Tension Nut Wire Harness Front Wheel Bolt Front Wheel Front Wheel Nut Choke Key No Qty 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 Sek HOH OH OH KR BPO PMP HM HAH XH WH HSH HB HAH ONNH KH H NUON NNO BRAY D AH AH Ae So so RO698A Description Receptacal Filter Extension Leg Screw Allen Wrench Base Pad Upright Pivot Bolt Upright Pivot Washer Belly Pan Bench Lock Bolt Ground Nut Controller Hood Cover Hood Backrest Spacer Bench Pin Cap Front Belly Pan Screw Adhesive Clip Incline Switch 8 Green Ground Wire Console Plug Nylon Washer Incline Wire Harness Left Handrail Right Handrail Handrail Extension Incline Stop Bracket Ground Washer Ground Screw Handrail Bolt Handrail nut 10 White 2 Female 1 Male 4 White 2 Female 8 White Jumper 4 Black 2 Female 8 Blue Male Female 4 Green Yellow User s Manual Includes all parts shown in the box These parts are not illustrated 18 c If the walking belt slips when walked on first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts clock wise 1 4 of
17. from moisture and dust Do not put the CROSSTRAINER in a garage or covered patio or near water Do not operate the CROSSTRAINER where aerosol products are used or where oxygen is being administered Keep children under 12 and pets away from the CROSSTRAINER at all times The CROSSTRAINER should be used only by persons weighing 250 pounds 115 kg or less The CROSSTRAINER should never be used by more than one person at a time Wear appropriate exercise clothing when using the CROSSTRAINER Do not wear loose clothing that could become caught in the treadmill Athletic support clothes are recommended for both men and women Always wear athletic shoes when using the CROSSTRAINER Never use the CROSS TRAINER with bare feet wearing only stockings or in sandals Inspect and tighten all parts of the CROSS TRAINER regularly 12 When connecting the power cord see HOW TO PLUG IN THE POWER CORD on page 8 plug the power cord into an earthed circuit When replacing the fuse on ASTA approved BS1362 type should be fitted to the fuse car rier A 13 amp fuse should be used No other appliance should be on the same circuit 13 If you need an extension cord use only a 14 gauge cord of 5 feet 1 5 m or less in length 14 Keep the power cord away from heated surfaces 15 Never move the walking belt whilst the power is turned off Do not operate the CROSSTRAINER if the power cord or plug is damaged or if the CROSSTRAINER
18. g a fraction of the space needed for both a treadmill and a bench For your benefit read this manual before using the CROSSTRAINER If you have additional questions Accessory Tray please call our Customer Service Department at 0345 089009 To help us assist you please note the product model number and serial number before calling The model number of the treadmill is PETL50070 The ser ial number can be found on a decal attached to the CROSSTRAINER see the front cover of this manual for the location Before reading further please review the drawing below and familiarise yourself with the parts that are labelled Towel Rack Water Bottle Holder Water Bottle is not included Handrail Walking Belt Foot Rail Rear Roller Adjustment Bolts Circuit Breaker ASSEMBLY Assembly requires two people Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included allen wrench and your own phillips screwdriver _ 1 With the help of a second person carefully lay the treadmill on its right side as shown refer to the drawing on page 4 to identify the right side Insert the Extension Legs 137 into the treadmill Make sure that the Extension Legs are turned so the Base Pads 117 are on the indicated side
19. nt is used because your heart rate drops quickly when you stop exercising If your heart rate is too high or too low adjust the speed or incline of the treadmill accordingly WORKOUT GUIDELINES A well rounded workout includes the following three important parts A Warm up Start each workout with 5 to 8 minutes of stretching and light exercise See SUGGESTED STRETCHES on page 13 A proper warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise After warming up increase the intensity of your exer cise until your heart rate is in your training zone for 20 to 60 minutes During the first few weeks of your exer cise program do not keep your heart rate in your train ing zone for longer than 20 minutes Breathe regularly and deeply as you exercise do not hold your breath HOW TO LOWER THE TREADMILL FOR USE To use the treadmill the bench must be folded to the storage position See HOW TO FOLD THE BENCH TO THE STORAGE POSITION on page 14 Caution You must be able to safely lift 45 pounds 20 kg in order to lower the treadmill To lower the treadmill hold the upper end of the treadmill with your right hand as shown Hold the tread mill Knob with your left hand o and pull it to the left Pivot L the treadmill down a few inches Treadmill Knob Next hold the treadmill with both hands as shown
20. oated with PERFORMANT LUBE a high performance lubricant IMPOR TANT Never apply silicone spray or other substances to the walking belt or the walking platform They will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD This product must be earthed If it should malfunction or break down earthing provides a path of least resistance for electric current to reduce the risk of electric shock This product is equipped with a cord having an equipment earthing conductor and a earthing plug Plug one end of the cord into the treadmill Plug the power cord into an appropriate outlet that is prop erly installed and earthed in accordance with all local codes and ordinances A DANGER Improper connection of the equipment earthing conductor can result in an in creased risk of electric shock Check with a quali fied electrician or serviceman if you are in doubt as to whether the product is properly earthed Do not modify the plug provided with the product f it will not fit the outlet have a proper outlet installed by a qualified electrician A Cool down workouts each week with at least one day of rest be tween workouts After a few months you may com Finish each workout with 5 to 8 minutes of stretching plete up to five workouts each week if desired to cool down This will increase the flexibility of your muscles and will help to prevent post exercise problems The key to success is to make exerci
21. olded to the storage position and that the lock pins are fully engaged see HOW TO FOLD THE TREADMILL TO THE STOR AGE POSITION on page 11 and HOW TO FOLD THE BENCH TO THE STORAGE POSITION on page 14 To move the CROSSTRAINER first hold the handrails and place one foot on the base as shown Next tilt the CROSSTRAINER back until it rolls freely on the front wheels Carefully move the CROSSTRAINER to the desired location Place one foot on the base and carefully lower the CROSSTRAINER until it is resting on the base Never move the CROSSTRAINER without tipping it back or the base pads may come off To re duce the risk of injury use extreme caution whilst moving the CROSSTRAINER Do not move the CROSSTRAINER over an uneven surface IMPORTANT PRECAUTIONS A WARNING To reduce the risk of burns fire electric shock or injury to persons read the following important precautions and information before operating the PROFORM CROSSTRAINER 1 10 11 It is the responsibility of the owner to ensure that all users of the CROSSTRAINER are adequately informed of all warnings and precautions Use the CROSSTRAINER only as described in this manual Place the CROSSTRAINER on a level surface with eight feet of clearance behind it Do not place the CROSSTRAINER ona surface that blocks any air openings To pro tect the floor or carpet from damage place a mat under the CROSSTRAINER Keep the CROSSTRAINER indoors away
22. olt Bench Pivot Bolt Bench Support Pivot Bolt Backrest Support Bench Adjustment Bench Seat Bench Pin Bench Back Plastic Fastener Bench Leg Cap Bench Leg Bench Leg Pivot Bolt Bench Poster Latch Assembly Bench Bottom Rear Roller Adj Bolt Adjustment Washer Rear Roller Endcap Screw Endcap Screw Rear Roller Endcap Latch Warning Decal Belly Pan Frame Solid Isolator Rear Isolator Screw Isolator Screw Isolator Rear Roller Left Foot Rail Right Foot Rail Walking Belt Motor Pivot Nut Walking Platform Screw Walking Platform Upright Spacer Magnet Reed Switch Sensor Wire Reed Switch Clip Ground Wire Upright Pivot Washer Front Roller Pulley Cage Nut Front Roller Adj Bolt Belt Guide Screw Incline Bracket Bolt Key No Qty 112 ANNAHHA242NNN NMA NMN pM N a PO PP H H HH AaB au KH KH HB S HSB BSB SB VS pp PR HD AH a HS AO YD DPD P Description Incline Bracket Incline Motor Incline Nut Bench Lock Pin Bench Latch Bolt Bench Latch Washer Latch Frame Spacer Latch Slide Latch Bracket Latch Bolt Latch Bracket Incline Leg Bolt Wheel Bolt Wheel Motor Flywheel Incline Leg Latch Spring Tie Clamp Spring Screw Releasable Tie 7 1 2 Cable Tie Weight Rack Screw Lock Knob 2 lb Weight 4 lb Weight 6 lb Weight Left Weight Rack Lock Knob Spring Lock Pin Collar Incline Motor Spacer Latch Clip Treadmill Lock Pin Handrail Cap Motor Belt Console Base Scr
23. pproximate numbers of calories and fat calories you have burned See FAT BURNING on page 12 Every seven seconds the display will change from one number to the other Arrows in the display will indicate which number is currently shown Note The displays can be reset by pressing the On Reset button When you are finished exercising stop the walking belt and remove the key Step onto the foot rails stop the walking belt and remove the key from the console Store the key in a secure place After the key is removed the dis plays will remain on for about five minutes Note Any time that the walking belt is stopped and no console buttons are pressed for five minutes the displays will automatically turn off HOW TO FOLD THE TREADMILL TO THE STORAGE POSITION Before folding the treadmill unplug the power cord Caution You must be able to safely lift 45 pounds 20 kg in order to raise the treadmill Hold the treadmill in the locations shown below To de crease the possibility of injury bend your legs and keep your back straight As you raise the treadmill make sure to lift with your legs rather than your back Raise the treadmill until it is almost vertical Next hold the upper end of the treadmill with your right hand as shown Using your left hand pull the treadmill knob to the left Pivot the treadmill until the lock pin is aligned with the hole in the side of the treadmill frame refer to the ins
24. presentative TION on page 11 and HOW TO FOLD THE BENCH TO THE STORAGE POSITION on page 14 26 The CROSSTRAINER is intended for in home use only Do not use the CROSSTRAINER in any commercial rental or institutional setting 24 Never insert any object into any opening A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS The decal shown at the right has been placed on the CROSSTRAINER If the decal is missing or if it is not legible please call our Customer Service Department toll free to order a free re placement decal see ORDERING RE PLACEMENT PARTS on the back cover of this manual Apply the decal in the location shown Never allow children to play on or around treadmill 0 Storage latch must be fully engaged before of treadmill is moved or stored b After the power cord has been plugged in make sure that the key is fully inserted into the con c Check the circuit breaker located on the treadmill sole See step 1 on page 10 frame near the power cord If the switch protrudes as shown the circuit breaker has tripped To
25. reset the circuit breaker wait for five minutes and then press the switch back in PROBLEM The power turns off during use Tripped M SOLUTION a Check the circuit breaker located on the treadmill frame near the power cord see the drawing above If the circuit breaker has tripped wait for five minutes and then press the switch back in b Make sure that the power cord is plugged in c Remove the key from the console Reinsert the key fully into the console See step 1 on page 10 d If the treadmill still will not run please call our Customer Service Department toll free PROBLEM The displays of the console do not function properly SOLUTION a Check the batteries in the console See BATTERY INSTALLATION on page 9 Most problems are the result of drained batteries b Remove the six screws from the hood Carefully remove the hood Locate the Reed Switch 45 and the Magnet 44 on the left side of the Pulley 49 Turn the Pulley until the Magnet is aligned with the Reed Switch Make sure that the gap between the Magnet and the Reed Switch is about 3mm If necessary loosen the Screw 53 and move the Reed Switch slightly Retighten the Screw Re attach the hood and run the treadmill for a few minutes to check for a correct speed reading PROBLEM The walking belt is off centre or slips when walked on SOLUTION a o If the walking belt has shifted to the left first remove the key and UNPLUG THE POWER CORD
26. s possible Hold for 15 counts then relax Repeat 3 times for both legs 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 13 12 HOW TO EXERCISE ON THE TREADMILL A WARNING sefore beginning this or any exercise program consult your physician This is especially important for in dividuals over the age of 35 or individuals with pre existing health problems The following guidelines will help you to plan your ex ercise program Remember these are general guide lines only EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the de sired 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 and aerobic exer cise HEART RATE TRAINING ZONE MIN BPM MAX BPM Fat Burn Max Burn Aerobic ce N oO wa N ou be A oa i a a iw N o 40 15 50 ba iy o ha N a M N ojo to to oo YY To find the proper heart rate for you first find your age on the left side of the chart ages are rounded off to the nearest ten
27. se a regular and enjoyable part of your everyday life Exercise Frequency To maintain or improve your condition complete three 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 Hamsiring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks a
28. slide it slowly upward until the walking belt begins to move at slow speed Carefully begin walking on the walking belt Change the speed of the walking belt as desired by sliding the speed control To stop the walking belt step onto the foot rails and slide the speed control to the RESET position 4 Change the incline of the treadmill if desired To increase or decrease the incline of the tread mill hold down the top or bottom of the incline control Important Do Incline not change the incline Control of the treadmill by placing objects under the treadmill Change the incline only with the incline control Important Before folding the treadmill adjust the incline to the lowest position Follow your progress with the LED track and the four monitor displays The LED Track The LED track in the cen tre of the console represent a dis tance of 1 4 mile As you exercise the indicators around the track will light one at a time until you have completed 1 4 mile Another lap will then begin EEEE KM eL i The TIME display This display shows the total time that you have walked or run on the treadmill The DISTANCE dis play tThis display shows the total dis tance that you have walked or run in kilo metres The SPEED display This display shows the speed of the walking belt in kilometres per hour The CALORIES FAT CALORIES display This display shows the a
29. way to the tread mill position Refer to the inset drawing Make sure that the lock pin is inserted in the hole into the bench frame Locate the Left Weight Rack 82 which can be identi fied by the hole near the top Attach the Left Weight Rack to the left Upright 102 with six Weight Rack Screws 77 Attach the Right Weight Rack to the right Upright in the same manner not shown Slide the Lock Pin Collar 84 and the Spring 83 onto the Lock Pin 87 Insert the Lock Pin into the left Upright 102 and the Left Weight Rack 82 Tighten the Treadmill Knob 78 onto the Lock Pin Put a 2 lb Weight 79 on the upper hooks on the Right Weight Rack 99 Put a 4 lb Weight 80 on the centre hooks on the Right Weight Rack Put a 6 lb Weight 81 on the lower hooks on the Right Weight Rack Put the remaining Weights on the Left Weight Rack not shown Remove the backing from the Adhesive Clip 129 Press the Adhesive Clip onto the base of the Uprights 102 in the indicated location Press the Allen Wrench 116 into the Adhesive Clip Make sure that all parts of the CROSSTRAINER are properly tightened To protect the floor or carpet from damage place a mat under the CROSSTRAINER OPERATION AND ADJUSTMENT THE PERFORMANT LUBE WALKING BELT Your treadmill features a walking belt c
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