USER`S MANUAL - Icon Heath & Fitness
Contents
1. CTIONS CONSOLE DETAILS FUNCTIONAL BUTTON MODE REST Push down to select functions Push down to rest time distance and calories for 3 seconds FUNCTIONS AND OPERATIONS 1 SCAN Press MODE button until appears at SCAN position monitor will rotate through the following functions time speed distance and calorie each display will be hold 4 seconds 2 TIME Count the total time from exercise start to end 3 SPEED Display current speed 4 DIST Count the distance from exercise start to end 5 CALORIES Count the total calories from exercise start to end 6 PULSE RATE Press MODE button until appears at PULSE position Before measuring your pulse rate please place your palms of your hands on both of your contact pads and the monitor will show your current heart beat rate in beats per minute BMP on the LCD after 6 7 seconds Remark During the process of pulse measurement because of the contact jamming the measurement value may be higher than the virtual pulse rate measurement value can not be regarded as the basis of medical treatment SPECIFICATIONS AUTO SCAN Every 4 seconds TIME 00 00 99 59 FUNCTION CURRENT SPEED The maximum signal can be pickup is 460 km h TRIP DISTANCE 0 00 99 99KM EXERCISE GUIDELINES 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 existing health probl2. bility for personal injury or property damage sus tained by or through the use of this product 1 Before beginning any exercise program con sult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems 2 Read all instructions in this manual and all warnings on the exercise cycle before using the exercise cycle 3 Use the exercise cycle only as described in this manual 4 It is the responsibility of the owner to ensure that all users of the exercise cycle are adequately informed of all precautions 5 The exercise cycle is intended for home use only Do not use the exercise cycle in a commercial rental or institutional setting 6 Keep the exercise cycle indoors away from moisture and dust Place the exercise cycle ona level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the exercise cycle to mount dis mount and use it 7 Inspect and properly tighten all parts regularly Replace any worn parts immediately 8 Keep children under the age of 12 and pets away from the exercise cycle at all times 9 Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the exercise cycle Always wear athletic shoes for foot protection 10 The exercise cycle should not be used by per sons weighing more than 250 Ibs 115 kg 11 The pulse sensor is not a
3. ems The pulse sensor is not a medical device Vari ous factors 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 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 165 155 145 145 138 130 125 120 115 130 125 115 Y 118 110 103 Y 105 95 90 v 20 30 40 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 en
4. ergy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large mounts 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 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 stretching Stretching increases the flexibility of your 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 o
5. f 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 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
6. location of the serial number decal are shown on the front cover of this manual ASSEMBLY Assembly Step A Attach the front stabilizer 4 to the frame using two Al len bolts 2 and two Washers 3 and secure firmly by Allen Wrench 1 Assembly Step B Attach the rear stabilizer 5 to the frame using two Al len bolts 2 and two Washers 3 and secure firmly by Allen Wrench 1 Assembly Step C Thread the right pedal 6 that has R on the spindle to the right side arm of the bike using the Combination Wrench 8 Please note that the R pedal is right hand threaded which needs to be turned clock wise to tight Thread the left pedal 7 that has L on the spindle to the left side arm of the bike using the Combination Wrench 8 Please note that the L pedal is left hand threaded which needs to be turned counter clockwise to tight Assembly Step D Install the seat post 9 into the frame receptor and secure with the knob Assembly Step E Install the handlebar 10 into the frame receptor and secure with the knob Assembly Step F Congratulations that you have assembled the bike suc cessfully EH di SEA AGAIN ED Y CONSOLE ASSEMBLY Put the computer sensor wire pass through the sensor clamp on the frame Insert the computer sensor wire into the RPM bracket then causes the wire to be away from the magnet on the flywheel 3 mm distance OPERATIONS INSTRU
7. medical device Various factors including the user s movement 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 12 Always keep your back straight while using the exercise cycle do not arch your back 13 If you feel pain or dizziness while exercising stop immediately and cool down A WARNING Before beginning this or any exercise program consult your physician This is especial ly important for persons over the age of 35 or persons with pre existing health problems Read all instruc tions before using Icon Health amp Fitness assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS BEFORE YOU BEGIN Congratulations for selecting the new PROFORM SPINNING 500 exercise cycle Cycling is one of the most effective exercises for increasing cardiovascu lar fitness building endurance and toning the entire body The SPINNING 500 exercise cycle offers a selection of features designed to let you enjoy this healthful exercise in the convenience and privacy of your home For your benefit read this manual carefully before using the exercise cycle If you have ques tions after 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
8. 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 EXPLODED DIAGRAM Model N PFICSP37008 0 10 PART LIST MODEL N PFICSP37008 0 1 Quick Release __ 88 CrankCap Bek Ts Sleeve meo 49 Pedal Ly vH4ox_ Te Sade 45 crank 8 BED e Stopper Black 46 Front Chain Guard ABS ie Calpe eo 40 gray 13 Brake Pad R ABS Woolfet_ so Crake __ OTOSI UCP 7 tockedNu me 54 Philip Screw msma io HexNu__ me 56 Wesher oos es menson Ms i2UCP_ so mu semer 3 8 x16T otros sur 63 Aten m8 07602224T es Spacer Black 66 SelTapping Screw Stages 0209102 68 SueatGuard Biak az Fiyuneel DropoutL Coating 69 Self Tapping Screw mso 35 Small Pulley 72 Qquick Release 015x21 45L Receptor Flywheel Allen Bot MoT UCP Co Hub O 74 Spring washer 08x2 5t UCP 11 ORDERING REPLACEMENT PARTS To order replacements parts please see the front cover of this manual for contact information To help us assist you be prepared to provide
9. rrrO FOreN Model No PFICSP37008 0 U S E El i S M A N U A L Serial No Serial Number decal QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 or write to ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK or email csuk iconeurope com WARNING Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Please visit our website for more information on the products www iconsupport eu TABLE OF CONTENTS IMPORTANT PRECAUTIONS sso isit neroet rane eer a ers ESA 1 ASSEMBLY 0 as pis E A ERRE A RES a 4 HOW TO USE THE VIBRATION PLATFORM co lille rar e 5 EXERCISE POSTER seta adidas ias G EN a dre pa bdo E 6 EXERCISE AND PROGRAM DETAILS 2 0 06 5s 2 5 6504 4 EA Re A SE 7 EXPLODED DRAWING as ua api ea ila ipo pile ire 10 PART LIST sofia lare a a heh ae fe RE RESERO ELITE ui ARA 11 NOTES osas sacre letali si RELA ara anale 12 ORDERING REPLACEMENT PARTS evacrisa tada ad Back Cover 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 cycle before using your exercise cycle ICON assumes no responsi
10. the following information when calling Model number of the product PFICSP37008 0 The Key number and description of the product of the desired parts see the part list The proof of purchase Printed in China 2008 Icon Health amp Fitness Inc
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