USER`S MANUAL - Icon Heath & Fitness
Contents
1. are touching the springs in the battery clip Attach a Plastic Tie 9 to the battery clip as shown Attach the Console 6 to the Console Base 14 with the four M4 x 16mm Screws 34 making sure that the indicated wires are extending from the Console Base Be careful not to pinch the wires Batteries Battery Clip 7 Connect the Extension Wire 2 to the corresponding HOW TO SELECT KILOMETRES OR MILES wire on the Console 6 The console can dis play distance and speed in either kilo Next connect the ground wire to the indicated hole in the Upright 3 with an M4 x 16mm Screw 34 ete metres or miles If a Carefully feed the wires down into the Upright 3 KPH appears in the Attach the Console Base 14 to the Upright with four 34 display distance and M4 x 16mm Screws 34 Be careful to avoid pinch speed will be shown ing the wires 4 x in kilometres if a Ground Wire 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 8 Find the Left Pedal 31 which has a ridge on the right side Attach the Left Pedal to one of the Pedal Arms 12 with three M4 x 19mm Flange Screws 16 as shown Repeat this step to attach the Right Pedal to the other Pedal Arm not shown2. see HOW TO SELECT KILOMETRES OR MILES on page 13 Q Time If you select the manual 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 fmm Distance This mode shows the distance you have stridden in kilometres or miles s lt Tr Lap This mode shows the number of laps you have completed One lap equals 0 25 kilometres or miles A Calorie This mode shows the approximate number of calories you have burned Ses Scan This mode displays the above five modes for 5 seconds each in a repeating cycle 11 HOW THE PACER PROGRAMS OPERATE When you use a pacer program two columns of bars will appear in the display The left column repre sents a target pace and the right column shows your actual exercising pace The target pace will change periodically during 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 tar get pace will change during the programs During the Aerobic program P2 for example the target pace will gradu ally increase during the first half of the prog
3. 6 1 Console 42 2 M10 x 25mm Button Head Screw in this manual 11 Always keep your back straight when using 7 2 Foam Handlebar Grip 43 4 3 4 Axle Cap the elliptical exerciser Do not arch your 8 1 Left Handlebar 44 1 Reed Switch Clamp 3 It is the responsibility of the owner to ensure back 9 1 Plastic Tie 45 1 Right Pedal that all users of the elliptical exerciser are 10 1 T handle 46 1 Cable Clamp Hardware adequately informed of all precautions 12 If you feel pain or dizziness at any time 11 8 Pedal Arm Bushing 47 1 C Magnet whilst exercising stop immediately and 12 2 Pedal Arm 48 1 M8 Shoulder Bolt 4 Place the elliptical exerciser on a level sur begin cooling down 13 13 M5 x 16mm Screw 49 2 Weld Spacer face with a mat beneath it to protect the 14 1 Console Base 50 1 Resistance Control Knob floor or carpet Keep the elliptical exerciser 13 The elliptical exerciser is intended for in 15 2 T handle Endcap 51 1 M6 x 64mm Bolt indoors away from moisture and dust home use only Do not use the elliptical 16 6 M4 x 19mm Flange Screw 52 1 Return Spring exerciser in a commercial rental or institu 17 2 M6 Nylon Locknut 53 2 M10 Washer 5 Inspect and tighten all parts regularly tional setting 18 1 Adjustment Bracket 54 2 M6 x 16mm Button Head Bolt Replace any worn parts immediately 19 1 M6 Eyebolt 55 1 Extension Cable 14 The decal shown below has been placed on 20 4 M8 Nylon Locknut 56 4 Pivot Bushing 6 Keep children under the age
4. Next locate the small switch on Screws 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 9 Identify the Left Handlebar 8 there is an L sticker on the Left Handlebar Apply a thin film of the included grease to the axle on the Left Handlebar Make sure that there are two Pedal Arm Bushings 11 in each Pedal Arm 12 Slide a Handlebar Spacer 39 and the Pedal Arm 12 with the Left Pedal 31 onto the Left Handlebar 8 as shown Note These parts fit tightly it may be helpful to use the rubber mallet Next tap a 3 4 Axle Cap 43 onto the Left Handlebar Repeat this step to attach the other Pedal Arm 12 to the Right Handlebar 62 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 indicator will show which program you 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 Program Indicator ma Y PAN Program Button Begin your workout If you select ed the manu al mode go to step 4 If you selected one of the pacer pro grams two columns of bars w
5. exercise for at O JOT least four min 27 utes Then stop exercising and place two fingers on your wrist as shown Take a six second heart beat 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 A six second count is used because your heart rate will drop rapidly when you stop exercising Adjust the intensity of your exercise until your heart rate is at the desired level WORKOUT GUIDELINES Each workout should include the following three important 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 program do not keep your heart rate in your training zone for longer than 20 minutes A cool down with 5 to 10 minutes of stretching This will increase the flexibility of your muscles and will help to prevent post exercise problems To maintain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired The key to success is to make exercise a regular and enjoyable part of y
6. www proform com new products prizes fitness tips and much more TABLE OF CONTENTS IMPORTANT PRECAUTIONS cee ici ded eG da dew Pee Reed Ga be bared a aed nate ae 3 BEFORE YOU BEGIN ccs 600 eek eee bee ee a eR a ee eae i 4 ASSEMBLY viii a tr a A a eee tae a aided Ge ede etter tar A A waco ene 5 HOW TO USE THE ELLIPTICAL EXERCISER ocooccccccoo eae 10 MAINTENANCE tiaia iiia a a edie hdd aida Meee a ee ade a a ae 14 CONDITIONING GUIDELINES 0 0 0 0 ec eee 15 PART LIST ts cisco faci a a Ra Dae oe E Rate eae eae acia 18 EXPLODED DRAWING 0 0 0 19 HOW TO ORDER REPLACEMENT PARTS 0 000 e eee ee tee Back Cover PROFORM is a registered trademark of ICON Health amp Fitness Inc 2 EXPLODED DRAWING Model No PFEVEL45300 R1100A PART LIST Model No PFEVEL45300 R1100A IMPORTANT PRECAUTIONS Ke Ke md Qty Description ved Qty Description A WARNING To reduce the risk of serious injury read the following important precau tions before using the elliptical exerciser 1 1 Frame 37 2 Pedal Disk 2 1 Extension Wire 38 2 Wheel Bracket 1 Read all instructions in this manual before elliptical exerciser does not have a free 3 1 Upright 39 2 Handlebar Spacer using the elliptical exerciser wheel the pedals will continue to move until 4 1 Right Side Shield 40 1 Side Shield Bracket the flywheel stops 5 1 Left Side Shield 41 2 Pedal Arm Spacer 2 Use the elliptical exerciser only as described
7. HOW TO ORDER REPLACEMENT PARTS To order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire Tel Country Code 0345 089009 Fax 0113 2411120 When ordering parts please be prepared to give the following information The MODEL NUMBER OF THE PRODUCT PFEVEL45300 The NAME OF THE PRODUCT PROFORM 510E 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 and the EXPLODED DRAW ING on pages 18 and 19 Part No 171870 R1100A Printed in China 2000 ICON Health amp Fitness Inc Model No PFEVEL45300 Serial No Write the serial number in the space above for future reference Serial Number Decal QUESTIONS As a manufacturer we are committed to providing complete customer satisfac tion If you have questions or if there are missing parts we will guarantee complete satis faction through our Customer Service Department Please CALL 0345 089009 Or WRITE ICON Health amp Fitness Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire CAUTION Read all precautions and instructions in this manual before using this equipment Keep this manual for future reference 510E USER S MANUAL Visit our website at
8. al 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 turn the pedal disks in the direction shown below however to give variety to your exercise you may choose to turn the pedal disks in the opposite direction To dismount the elliptical exerciser allow the pedals to come to a complete stop CAUTION The elliptical exerciser does not have a free wheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the lowest pedal 10 HOW TO ADJUST THE RESISTANCE OF THE PEDALS As you exercise you can adjust the resistance of the pedals with the resistance knob on the Upright To increase the resistance turn the knob clockwise to decrease the resistance turn the knob counterclockwise Resistance DESCRIPTION OF THE CONSOLE The innovative console offers a manual mode and three pacer pro grams The pacer programs are designed to help you reach specific exercise goals by pacing your exer cise You can choose from a sta mina building Interval program an Aerobic pro gram and a spe cial Fat Burn pro gram As you exercise six moni tor modes will pro vide continuous exercise feedback The monitor modes are described below Q Speed This mode shows your exercising pace in kilometres or miles per hour
9. e the product model number and serial number before calling The model number is PFEVEL45300 The serial number can be found on a decal attached to the elliptical exerciser see the front cover of this manual for the location of the decal Before reading further please look at the drawing below and familiarise yourself with the parts that are labelled Book Holder Console Handlebar T handle Resistance Knob Pedal LEFT SIDE Upright Side Shield Pedal Disk Pedal Arm 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 le
10. g lean for ward 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 out ward 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 ASSEMBLY Assembly requires two persons Place all parts of the elliptical exerciser in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the following tools the included allen wrench a phillips screwdriver an adjustable spanner 22 a rubber mallet and pliers gt lt As you assemble the elliptical exerciser use the drawings below to identify the small parts used in assembly The number in parentheses below each drawing refers to the key number of the part from the PART LIST on page 18 The second number refers to the quantity used in assembly Note Some small parts may have been pre at
11. hin film of the included grease to the axles 11 on the Upright 3 and the Crank Arms 33 Slide a Weld Spacer 49 onto the left axle on the Upright Make sure that the open side of the Weld Spacer is facing the Upright Slide a Pedal Arm Spacer 41 onto the left Crank Arm 33 Make sure that there are two Rear Pedal Arm Bushings 11 in the Pedal Arm 12 attached to the Left Handlebar 8 With the help of another person slide the Left Handlebar 8 onto the left axle on the Upright 3 whilst sliding the left Pedal Arm 12 onto the left Crank Arm 33 Note These parts fit tightly it may be helpful to use the rubber mallet In addition it may be helpful to rotate the left Crank Arm 33 to a different position Tap a 5 8 Axle Cap 57 onto the left axle on the Upright 3 Tap a 3 4 Axle Cap 43 onto the left Crank Arm 33 Repeat this step to attach the Right Handlebar and the right Pedal Arm not shown Make sure that all parts of the elliptical exerciser are properly tightened Note Some hardware may be left over after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical exerciser HOW TO USE THE ELLIPTICAL EXERCISER HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser firmly hold the han dlebars or the pulse grips and carefully step onto the pedal that is in the lowest position Next step onto the other ped
12. ill 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 during the program adjust your exercising pace to keep both columns at the same height Follow your progress with the LED track and the six monitor modes The LED track The LED track represents a dis tance of 0 25 kilometres or miles As you pedal the indica tors around the track will light one at a time until you have complet ed one lap A new lap will then begin 12 The scan mode mre Ge ae Repeatedly Mode IO el press the now IO mode button m Q mm until an arrow appears under the scan sym bol When the scan mode is selected the console will display the speed time distance lap and calorie modes for 5 seconds each in a 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 To reset the display press the on reset button Turn off the power To turn off the power simply wait for about six minutes lf the pedals are not moved and the console buttons are not pressed for six minutes the power will turn off automatically 10 Apply a t
13. o damaged illegible or removed Note indicates a non illustrated part indicates that an extra part may be included Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts elliptical exerciser allow the pedals to come to a complete stop before dismounting The A WARN ING 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 18 3 BEFORE YOU BEGIN Congratulations for selecting the PROFORM 510E low impact elliptical exerciser The PROFORM 510E is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimising the impact on your knees and ankles And the unique PROFORM 510E features adjustable resistance upper body and stationary handlebars and a multi mode exercise monitor to help you get the most from your exercise Welcome to a whole new world of natural elliptical motion exercise from PROFORM For your benefit read this manual carefully before you use the elliptical exerciser If you have questions NOTES after reading the manual call our Customer Service Department 0345 08900 To help us assist you please not
14. of 12 and pets the elliptical exerciser If the decal is miss 21 1 Flywheel Axle 57 2 5 8 Axle Cap away from the elliptical exerciser at all ing or illegible please call our Customer 22 2 Flywheel Bearing 58 1 M4 x 64mm Screw times Service Department at 0345 089009 to order 23 1 Flywheel 59 2 M10 x 45mm Button Head Bolt a free replacement decal Apply the decal in 24 1 Magnet 60 1 3 4 Plastic Spacer 7 The elliptical exerciser should not be used the location shown 25 1 Reed Switch Wire 61 2 Wheel by persons weighing more than 115 kilo 26 1 Resistance Control Cable 62 1 Right Handlebar grams 27 4 Stabiliser Endcap 63 1 M8 Split Washer 28 1 Hook 64 3 M6 Nut 8 Wear appropriate clothing when using the l l 29 8 M10 Nylon Locknut 65 1 Idler Arm elliptical exerciser Always wear athletic e Misuse of this product 30 1 Belt 66 1 J Bolt shoes for foot protection a eee 31 1 Left Pedal 67 1 M10 x 25mm Bolt mam 32 1 Pulley w Shaft 1 User s Manual 9 When mounting or dismounting the elliptical and follow all warnings 33 2 Crank Arm 2 Side Shield Decal exerciser always hold the handlebars or the and operating instruc 34 18 M4 x 16mm Screw 1 Warning Decal T handle and step onto and off the pedal tions prior to use 35 2 5 16 Zinc Bolt 1 Hardware Kit that is in the lowest position e Do not allow children 36 2 Pulley Bearing 1 Allen Wrench on or around machine 10 Each time you stop exercising on the Replace label if o
15. our everyday life MAINTENANCE Inspect and tighten all parts of the elliptical exerciser regularly Replace any worn parts immediately The elliptical exerciser can be wiped clean with a soft cloth and mild detergent Do not use abrasives or solvents To prevent damage to the console keep liquids away from the console Use only a sealable water bottle in the console CONSOLE TROUBLE SHOOTING If the console does not function properly the batteries should be replaced To replace the batteries refer to assembly step 6 on page 7 14 STORAGE When storing the elliptical exerciser remove the bat teries from the console Keep the elliptical exerciser in a clean dry location away from moisture and dust 4 Attach the two Wheel Brackets 38 to the Frame 1 with the two M10 x 25mm Button Head Screws 42 as shown Attach a Wheel 61 to each Wheel Bracket 38 with an M10 x 45mm Button Head Bolt 59 and an M10 Nylon Locknut 29 Attach the T handle 10 to the Upright 3 with two M6 x 16mm Button Head Bolts 54 and two M6 Nylon Locknuts 17 The Console 6 requires two 1 5V batteries not included Alkaline batteries are recommended To install batteries turn the console over Remove the four M4 x 16mm Screws 34 and separate the Console from the Console Base 14 Insert two bat teries into the battery clip as shown in the inset draw ing Make sure that the negative ends of the bat teries marked
16. ram and gradually decrease during the last half of the program Each program will last twenty minutes STEP BY STEP CONSOLE OPERATION Before the console can be operated two batteries must be installed see assembly step 6 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 sim On Reset ply begin exer Button cising The entire display will appear for two seconds the console will then be ready for use Note If batteries were just installed the power will already be on
17. sion Cable 55 as shown e Refer to drawing C Using pliers squeeze the prongs on the upper end of the metal bracket Metal together Bracket Align the two holes in the front of the Upright 3 with the two welded bolts on the front of the Frame 1 Carefully push the Reed Switch Wire not shown into the Upright until there is no slack Next pivot the Upright 3 about halfway to the verti cal position whilst 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 Frame 1 Be careful to avoid pinching the wires Tighten an M10 Nylon Locknut 29 onto each welded bolt Refer to step 1 Reattach the Resistance Control 26 to the Upright 3 with the M4 x 16mm Screw 34 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results A WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems EXERCISE INTENSITY Whether your goal is to burn fat or strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensi
18. tached for shipping If a part is not in the parts bag check to see if it has been pre attached If assistance is needed call 0345 089009 lt lt an mN H CNN ys lt z M4 x 19mm M4 x 16mm M6 Nylon M10 Nylon Flange Screw Screw 34 5 Locknut 17 2 Locknut 29 6 16 6 M6 x 16mm Button M10 x 25mm Button M10 x 45mm Button Head Bolt 54 2 Head Screw 42 2 Head Bolt 59 2 Handlebar Spacer 39 2 Pedal Arm Spacer 41 2 Ol 3 4 Axle Cap 43 4 5 8 Axle Cap 57 2 Weld Spacer 49 2 1 Turn the Resistance Control 26 counterclockwise to the minimum setting If the Resistance Control 26 is attached to the Upright 3 remove the M4 x 16mm Screw 34 Pull the bottom of the Resistance Control away from the Upright and then slide it down to release it Do not pull on the Resistance Cable or remove it from the Upright Lay acloth over the front of the Frame 1 to protect it Lay the Upright 3 in the position shown Connect the Extension Wire 2 to the Reed Switch Wire 25 Next connect the Resistance Cable 26 to the Extension Cable 55 in the following way e Refer to drawing A Pull up on the metal bracket and insert the tip of the Resistance Cable 26 into the wire clip on the Extension Cable 55 as shown e Refer to drawing B Firmly pull the Resistance Cable 26 and slide it into the metal bracket on the Exten
19. ty 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 training zone in the table below Training zones are listed according to age and physi cal condition x 165 155 145 130 125 115 Y 145 138 130 118 110 103 Y 125 120 115 105 95 90 Y 20 30 40 60 70 80 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 exer 15 cise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the middle of your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate first
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