USER`S MANUAL - Icon Heath & Fitness
Contents
1. Model No PFEVEX73813 0 Serial No Write the serial number in the space above for reference Serial Number Decal CUSTOMER SERVICE UNITED KINGDOM Call 08457 089 009 From Ireland 053 92 36102 Website www iconsupport eu E mail csuk iconeurope com Write ICON Health amp Fitness Ltd c o HI Group PLC Express Way CASTLEFORD WF10 5QJ UNITED KINGDOM AUSTRALIA Call 1800 993 770 E mail australiacc iconfitness com Write ICON Health amp Fitness PO Box 635 WINSTON HILLS NSW 2153 AUSTRALIA AX CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference 320 SPX USER S MANUAL www iconeurope com TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS oeg seanoa d aa dee radar ads dear eew uses 3 BEFORE YOU BEGIN oentectigecteeeseqoee neces ei AES 4 A stereo toda E sda eee Peek O 5 HOW TO USE THE EXEROISE BIKE cece0cu 40406064654 548405 or bess bodes E E a des 10 EXERCISE GUIDELINES 4 cos cestecucedsecuunccead sbetegetadaee eed ee dees ee od dae pae 12 PART E ace acne ee met bos Pane es ee ene ee ene III ee ee eee eee nears 14 EXPLODED DRAWING ridai cerdos Seeweans a dea sows a Sas eew eer ages gad a Peewee es aes 15 ORDERING REPLACEMENT PARTS Back Cover RECYCLING INFORMATION lt 2 25 scarsa nda Rhode ed Ye dhe Hebe E OE bE ERE ES Back Cover WARNING DECAL PLACEMENT This drawing shows the locati2. Flywheel Axle Chain Tensioner Long Axle Spacer M6 Nut Brake Pad Set Brake Bracket 3 8 Square Nut Flywheel Bearing Left Pedal Strap M8 x 45mm Bolt Water Bottle Holder M8 Locknut M10 Thin Nut M6 x 38mm Bolt M6 Locknut Crank Arm Screw M8 Acorn Nut M6 5 Washer Assembly Tool User s Manual Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 14 Model No PFEVEX73813 0 R0613A EXPLODED DRAWING 22 a aN N N N N N S 15 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual RECYCLING INFORMATION This electronic product must not be disposed of in municipal waste To preserve the environment this product must be recycled after its useful life as required by law Please use recycling facilities that are authorized to collect this type of waste in your area In doing so you will help to conserve natural resources and i
3. bike is not in use tighten the resistance knob completely to prevent the flywheel from moving To avoid damaging the brake pads do not lubricate the brake pads Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the new PROFORM 320 SPX exercise bike Cycling is an effective exercise for increasing cardiovascular fitness building endur ance and toning the body The 320 SPX exercise bike provides a selection of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the exercise bike If you have questions after Length 3 ft 10 in 117 cm Width 1 ft 8 in 51 cm Weight 95 lbs 43 kg Resistance Knob Brake Lever Seat Adjustment Knobs Pedal Strap Leveling Feet reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Handlebar Adjustment Knob Gi NE Ned gt Water Bottle Holder Leveling Foot Water bottle is not included ASSEMBLY Assembly requires
4. 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 13 PART LIST Key No Qty O 0 NDOOUKSWN 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 O ARHAWBANHANHAWAHAAHAAAAA ANA ABA HAH Description Frame Seat Post Seat Carriage Handlebar Post Handlebar Flange Nut Rear Stabilizer Front Stabilizer Brake Lever Felt Washer Resistance Knob Left Crank Arm ST4 8 x 12mm Screw Outer Shield Rear Inner Shield Stabilizer Cap Small Bushing Short Axle Spacer Carriage Cap Front Inner Shield Wheel Seat Adjustment Knob Large Bushing M8 x 16mm Bolt Caliper Brake Assembly ST4 2 x 20mm Screw Chain Key No Qty 2 py I NANa A ND NT MI HAI MAM di DA Model No PFEVEX73813 0 R0613A Description M10 Washer Bottom Bracket Right Crank Arm Sprocket Crank Cap M8 Washer M8 x 90mm Carriage Bolt Right Pedal Strap Flywheel
5. two persons In addition to the included tool s assembly requires the following tool s Place all parts in a cleared area and remove the packing materials Do not dispose of the packing one adjustable wrench materials until you finish all assembly steps Assembly may be easier if you have a set of Left parts are marked L or Left and right parts wrenches To avoid damaging parts do not use are marked R or Right power tools Some parts may be preassembled Extra parts may be included 1 Go to www iconsupport eu on your computer and register your product activates your warranty e saves you time if you ever need to contact Customer Service allows us to notify you of upgrades and offers Note If you do not have Internet access call Customer Service see the front cover of this manual and register your product 2 3 If there is a shipping bracket not shown on the rear of the Frame 1 remove the two screws the two washers and the shipping bracket Discard the screws washers and shipping bracket Identify the Rear Stabilizer 7 which does not have wheels Attach the Rear Stabilizer 7 to the Frame 1 with two M8 x 90mm Carriage Bolts 34 two M8 Washers 33 and two M8 Acorn Nuts 53 If there is a shipping bracket not shown on the front of the Frame 1 remove the two screws the two washers and the shipping bracket Discard the screws washers and shi
6. HE PEDAL STRAPS To tighten the pedal straps see the drawing on page 4 simply pull the ends of the pedal straps To loosen the pedal straps press and hold the tabs on the buckles adjust the pedal straps to the desired position and then release the tabs HOW TO ADJUST THE PEDALING RESISTANCE To increase the resis tance of the pedals turn the resistance knob clockwise to decrease the resistance turn the resistance knob counterclockwise To stop the flywheel push the brake lever down ward The flywheel should quickly come to a complete stop IMPORTANT When the exercise bike is not in use tighten the resistance knob completely 11 HOW TO LEVEL THE EXERCISE BIKE If the exercise bike rocks slightly on your floor during use turn the dials on one or both of the leveling feet on the front or rear stabilizer see the drawing on page 4 until the rocking motion is eliminated HOW TO MAINTAIN THE EXERCISE BIKE Inspect and tighten all parts of the exercise bike regu larly Replace any worn parts immediately To clean the exercise bike use a damp cloth and a small amount of mild detergent IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight EXERCISE GUIDELINES 44 WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over age 35 or persons with pre existing health p
7. justment Knob Make sure that the Adjustment Knob is firmly engaged in an adjustment hole 8 Orient the Seat Carriage 3 as shown Locate the Adjustment Knob 23 on the Seat Post 2 Loosen the Adjustment Knob and pull it downward Then insert the Seat Carriage 3 into the Seat Post Slide the Seat Carriage 3 to the desired posi tion release the Adjustment Knob 23 into an adjustment hole in the Seat Carriage and then tighten the Adjustment Knob Make sure that the Adjustment Knob is firmly engaged in an adjustment hole 9 Slide the Seat 22 onto the post on the Seat Carriage 3 Make sure that the Seat is level and that the nose of the Seat is pointing straight ahead Then tighten the two nuts only one nut is shown beneath the Seat 22 10 After the exercise bike is assembled inspect it to make sure that it is assembled correctly and that it functions properly Make sure that all parts are properly tightened before you use the exercise bike Note Extra parts may be included Place a mat under the exercise bike to protect the floor or carpet HOW TO USE THE EXERCISE BIKE HOW TO ADJUST THE ANGLE OF THE SEAT You can adjust the angle of the seat to the position that is most comfortable You can also slide your seat for ward or backward to increase your comfort or to adjust the distance to the handlebar To adjust the seat see assembly step 9 on page 9 Loosen the nuts on the seat clamp a few turns a
8. mprove European standards of environmental protection lf you require more information about safe and correct disposal methods please contact your local city office or the establishment where you purchased this product Part No 348740 R0613A Printed in China O 2013 ICON IP Inc
9. nd then tilt the seat upward or downward or slide the seat forward or backward to the desired position Then retighten the nuts HOW TO ADJUST THE HORIZONTAL POSITION OF THE SEAT To adjust the posi tion of the seat first loosen the adjust ment knob and pull it downward Then move the seat for ward or backward release the adjust ment knob into an adjustment hole in the seat carriage and firmly tighten the adjustment knob Make sure that the adjustment knob is engaged in an adjustment hole 10 HOW TO ADJUST THE SEAT POST For effective exercise the seat should 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 height of the seat post first loosen the adjust ment knob and pull it outward Then move the seat post upward or downward release the adjustment knob into an adjustment hole in the seat post and firmly tighten the adjustment knob Make sure that the adjustment knob is engaged in an adjustment hole HOW TO ADJUST THE HANDLEBAR POST To adjust the height of the handlebar post first loosen the adjustment knob and pull it outward Then move the handlebar post upward or down ward release the adjustment knob into an adjustment hole in the handlebar post and firmly tighten the adjustment knob Make sure that the adjustment knob is engaged in an adjustment hole Adjustment HOW TO ADJUST T
10. on s of the warning decal s If a decal is AAWARNING missing or illegible see the front gt Misuceokim machine cover of this manual and request a May resultin serious injury free replacement decal Apply the A Read user s manual prior to use and follow decal in the location shown Note x rosa The decal s may not be shown at instructions Do not allow children actual size ri on or around machine I TINI Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 264 pounds This product should always be usedona level surface This product is not intended for therapeutic use Set the resistance to maximum when the bike is not in use Replace label if damaged illegible or removed RA PROFORM is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your exercise bike before using your exercise bike ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product le It is the responsibility of the owner to ensure that all users of the exercise bike are ade quately informed of all precautions Before beginning any exercise program consult your physician This is especially importan
11. pping bracket Orient the Front Stabilizer 8 so that the Wheels 21 are in the position shown Attach the Front Stabilizer 8 to the Frame 1 with two M8 x 90mm Carriage Bolts 34 two M8 Washers 33 and two M8 Acorn Nuts 53 S Fi oo Y SS ES gt gt 4 Identify the Right Pedal 35 Using an adjustable wrench firmly tighten the Right Pedal 35 clockwise into the Right Crank Arm 31 Then tighten the Left Pedal 45 counterclock wise into the Left Crank Arm 12 5 Locate the Adjustment Knob 23 on the front of the Frame 1 Loosen the Adjustment Knob and pull it outward Then insert the Handlebar Post 4 into the Frame Move the Handlebar Post 4 upward or downward to the desired position release the Adjustment Knob 23 into an adjustment hole in the Handlebar Post and then tighten the Adjustment Knob Make sure that the Adjustment Knob is firmly engaged in an adjustment hole 6 Attach the Handlebar 5 to the Handlebar Post 4 with four M8 x 16mm Bolts 25 four M8 Washers 33 and four M8 Locknuts 48 7 Orient the Seat Post 2 as shown Locate the Adjustment Knob 23 on the rear of the Frame 1 Loosen the Adjustment Knob and pull it outward Then insert the Seat Post 2 into the Frame Slide the Seat Post 2 upward or downward to the desired position release the Adjustment Knob 23 into an adjustment hole in the Seat Post and then tighten the Ad
12. roblems These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember 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 exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 140 130 125 115 Y 145 138 130 125 118 110 103 125 120 115 110 105 95 90 gt 20 30 40 50 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses 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 hear
13. t for persons over age 35 or per sons with pre existing health problems Use the exercise bike only as described in this manual The exercise bike is intended for home use only Do not use the exercise bike in a com mercial rental or institutional setting Keep the exercise bike indoors away from moisture and dust Do not put the exercise bike in a garage or covered patio or near water Place the exercise bike on a level surface with at least 2 ft 0 6 m of clearance around the exercise bike To protect the floor or carpet from damage place a mat under the exercise bike Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the exercise bike at all times Wear appropriate clothes while exercising do not wear loose clothes that could become 10 11 12 13 14 15 16 17 caught on the exercise bike Always wear athletic shoes for foot protection The exercise bike should not be used by persons weighing more than 264 Ibs 120 kg Be careful when mounting and dismounting the exercise bike Always keep your back straight while using the exercise bike do not arch your back The exercise bike does not have a freewheel the pedals will continue to move until the flywheel stops Reduce your pedaling speed in a controlled way To stop the flywheel quickly press the brake lever downward When the exercise
14. t rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone 12 Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate exercise for at least four minutes Then stop exercising and place two fingers on your wrist as shown Take a six second heartbeat count and multiply the result by 10 to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling Down Finish with 5 to 10 minutes of stretch ing Stretching increases the flexibility of yo
15. ur muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 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
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