ProForm PFEL39030) User's Manual
Contents
1. Display Buttons NJ FEATURES OF THE CONSOLE The advanced console offers a selection of features designed to make your workouts more enjoyable and effective When the manual mode of the console is selected the resistance of the pedals can be changed with the touch of a button As you pedal the console will provide continuous exercise feedback You can even measure your heart rate using the built in hand grip pulse sensor In addition the console offers six Smart programs Each program automatically changes the resistance of the pedals and prompts you to increase or decrease your pace as it guides you through an effective workout The console also features iFIT com interactive technol ogy Having iFIT com interactive technology is like hav ing a personal trainer in your home Using a stereo audio cable available at electronics stores you can connect the elliptical crosstrainer to your home stereo On Reset Button EA Resistance Buttons portable stereo computer or VCR and play special iFIT com CD and video programs iFIT com CDs and videocassettes are available separately iFIT com CD and video programs automatically control the resis tance of the pedals and prompt you to vary your pace as a personal trainer coaches you through every step of your workout High energy music provides added motivation To purchase iFIT com CDs and video cassettes call toll free 1 800 735 0768 With the elliptical c2. See step 5 on page 12 When you are finished exercising the console will automatically turn off See step 7 on page 12 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical crosstrainer regularly Replace any worn parts immediately To clean the elliptical crosstrainer use a damp cloth and a small amount of mild soap Important To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight BATTERY REPLACEMENT If the console displays become dim the batteries should be replaced most console problems are the result of low batteries Refer to assembly step 5 on page 7 for replacement instructions HOW TO LEVEL THE ELLIPTICAL CROSSTRAINER After the elliptical crosstrainer has been moved to the location where it will be used make sure that the ends of both stabilizers are touching the floor If the ellipti cal crosstrainer rocks slightly during use turn one or both of the level ing feet under the front stabilizer until the rocking motion is eliminated 19 HANDGRIP PULSE SENSOR TROUBLESHOOTING Avoid moving your hands while using the handgrip pulse sensor Excessive movement may interfere with heart rate readings Do not hold the metal contacts too tightly doing so may interfere with heart rate readings For the most accurate heart rate reading hold the metal contacts for about 30 seconds For optimal per
3. To use programs from our Web site the elliptical crosstrainer must be connected to your home computer See HOW TO CONNECT YOUR COMPUTER on page 16 In addition you must have an internet connection and an internet service provider A list of specific system requirements will be found on our Web site Follow the steps below to use a program from our Web site 1 Turn on the console See step 1 on page 11 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the iFIT com mode press the iFIT com button The indicator near the but ton will light and the letters IF will appear in the small display Go to your computer and start an internet con nection Start your Web browser if necessary and go to our Web site at www iFIT com 18 Follow the desired links on our Web site to select a program Follow the on line instructions to start the program When you start the program an on screen count down will begin Return to the elliptical crosstrainer and begin pedaling 7 When the on screen countdown ends the pro gram will begin The program will function in almost the same way as a Smart program see step 3 on page 13 However an electronic chirp ing sound will alert you when the resistance level and or the target pace is about to change E Follow your progress with the large display See step 4 on page 11 9 Measure your heart rate if desired
4. bar in the small display will increase or decrease in length as you increase or decrease your pedaling pace The upper sec tion of the large display will show the distance you have pedaled and the numbers of calories and fat calories you have burned see FAT BURNING on page 20 for an explanation of fat calories The display will change from one number to the next every few 11 seconds If you use the handgrip pulse sensor the display will also show your heart rate see step 5 on page 12 To view only the distance you have pedaled or the Upper Button number of calories or fat calories you have burned press the upper button on the left side of the large display until only the word DISTANCE CALORIES or FAT CALORIES appears in the upper section of the large display Make sure that the word SCAN does not appear To again view the distance you have pedaled and the numbers of calories and fat calories you have burned press the upper button until the word SCAN reappears The center of the large display will show the elapsed time and your current pace pace is shown in minutes per mile The display will change from one number to the other every few seconds Note When a program is selected the display will show the time remaining in the program instead of the elapsed time To view only the elapsed time or your pace press the center button on the left side of the large dis play until only
5. com CD or videocassette If you are using an iFIT com CD insert the CD into your CD player If you are using an iFIT com videocassette insert the videocassette into your VCR Press the play button on your CD player or VCR A moment after the play button is pressed your personal trainer will begin guiding you through your workout Simply follow your personal trainer s instructions 17 5 6 The program will function in almost the same way as a Smart program see step 3 on page 13 However an electronic chirping sound will alert you when the resistance level and or the target pace is about to change Note If the resistance of the pedals and or the target pace does not change when a chirp is heard e Make sure that the indicator near the iFIT com button is lit Adjust the volume of your CD player or VCR If the volume is too high or too low the con sole may not detect the program signals Make sure that the audio cable is properly connected and that it is fully plugged in Follow your progress with the large display See step 4 on page 11 Measure your heart rate if desired See step 5 on page 12 Turn on the fan if desired See step 6 on page 12 When you are finished exercising the console will automatically turn off See step 7 on page 12 HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to play iFIT com programs directly from the internet
6. 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 ten dons bend your back leg as well Stretches Calves achilles ten dons 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 but tocks 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 21 PART LIST Model No PFEL39030 Key No Qty O ONDQUIS IN A PPO MPM H HAH NM H A Nn Ad k N Description Frame Upright Front Stabilizer Rear Stabilizer Console Left Side Shield Right Side Shield Pedal Disc Left Handlebar Right Hand
7. one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the AUDIO OUT jack on your stereo LINE OUT o AUDIO OUT 1 OR MENOR B Refer to the drawing above Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your stereo C Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your stereo Plug your headphones into the other side of the Y adapter Audio Y adapter Headphones 14 HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your stereo LINE OUT pE 1 B Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable
8. sen sor hold the handgrips with your palms resting against the metal contacts Avoid moving your hands When your pulse is detected the heart shaped indicator in the large display will flash each time your heart beats After a moment two dashes will appear and then your heart rate will be shown OA 6 Contacts 12 For the most accurate heart rate reading continue to hold the handgrips for about 30 seconds Note When you first hold the handgrips the large dis play will show your heart rate continuously for 30 seconds The display will then show your heart rate along with other feedback modes Turn on the fan if desired To turn on the fan at low speed press the fan button To turn on the fan at high speed press the fan button a second time To turn off the fan press the fan button a third time Fan Button Rotate the thumb wheel on the right side of the console to pivot the fan to the desired angle When you are finished exercising the console will automatically turn off If the pedals are not moved for a few seconds the displays will pause and the time will flash in the large display If the pedals are not moved and the console but tons are not pressed for a few minutes the con sole will turn off to conserve the batteries The target pace for the current period will be shown by the arrows in the small display To pedal at the target pace si
9. 197639 RO603A Printed in China 2003 ICON Health amp Fitness Inc
10. Model No PFEL39030 Serial No QUESTIONS If you have questions or if there are missing parts we will guar antee complete satisfaction through direct assistance from our factory TO AVOID DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manu al for future reference www proform com new products prizes fitness tips and much more CardioCrosstTrainer800 TABLE OF CONTENTS IMPORTANT PRECAUTIONS RD RS 3 BEFORE YOUBEGIN cirie a 4 ASSEMBLY oo ii NC e e adi in 5 HOW TO USE THE ELLIPTICAL CROSSTRAINER Lge 9 MAINTENANCE AND TROUBLESHOOTING i 19 CONDITIONING GUIDELINES 0 0 a da a Eo ai dao 20 RAR ST as IZ dep eect ace a ode a banana 22 EXPLODED DRAWING iui iii wa we Peo N edo eb ea Pe de RE 23 HOW TO ORDER REPLACEMENT PARTS Li Back Cover LIMITED WARRANTY secrete eee eee tas ta wale Ga eeu Wid eee ade a ba E oe ened Back Cover PROFORM is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the ellipti
11. by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse mis use improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No
12. cal crosstrainer 1 10 Read all instructions in this manual before using the elliptical crosstrainer lt is the responsibility of the owner to ensure that all users of the elliptical crosstrainer are adequately informed of all precautions The elliptical crosstrainer is intended for home use only Do not use the elliptical crosstrainer in a commercial rental or insti tutional setting Place the elliptical crosstrainer on a level surface with a mat beneath it to protect the floor or carpet Keep the elliptical crosstrain er indoors away from moisture and dust Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under 12 and pets away from the elliptical crosstrainer at all times The elliptical crosstrainer should not be used by persons weighing more than 250 pounds Wear appropriate exercise clothes when using the elliptical crosstrainer Always wear athletic shoes for foot protection while exer cising Hold the handgrip pulse sensor or the han dlebars when mounting dismounting or using the elliptical crosstrainer The pulse sensor is not a medical device Various factors may affect the accuracy of 11 12 13 14 heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general Keep your back straight when using the ellip tical crosstrainer do not arch your back If you feel pain o
13. dio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the AUDIO OUT jack on your VCR RIGHT H 7 i B Plug one end of a 1 8 to RCA stereo audio cable 16 available at electronics stores into the jack beneath the console Plug the other end of the cable into an RCA Y adapter available at electron ics stores Next remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y adapter Plug the Y adapter into the AUDIO OUT jack on your VCR Wire removed from AUDIO OUT jack HOW TO USE IFIT COM CD AND VIDEO PROGRAMS To use iFIT com CDs or videocassettes the elliptical crosstrainer must be connected to your portable CD player portable stereo home stereo computer with CD player or VCR See HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER on page 14 To purchase iFIT com CDs and videocassettes call toll free 1 800 735 0768 Follow the steps below to use an iFIT com CD or video program 1 Turn on the console See step 1 on page 11 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the iFIT com mode press the iFIT com button The indicator near the but ton will light and the letters IF will appear in the small display Insert the iFIT
14. ebars as then retighten the knob Make sure that both pedals you exercise to are in the same position work your arms shoulders and HOW TO EXERCISE ON THE ELLIPTICAL back CROSSTRAINER To exercise only your lower body hold the handgrip pulse sensor as you exercise To mount the elliptical crosstrainer hold the handgrip pulse sensor and step onto the pedal that is in the low est position Then step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedal disks can turn in either direction lt is recommended that you move the pedal disks in the direction shown by the arrow A CAUTION Before using the ellipti below however for variety you can turn the pedal cal crosstrainer read the following precau disks in the opposite direction tions e Always hold the handgrip pulse sensor or the handlebars when mounting dismounting or Pulse Sensor using the elliptical crosstrainer Handlebars e When you stop exercising allow the pedals to slowly come to a stop e The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general Fan Button SmartPrograms WeightLoss Interval 1 3 Aerobic Progressive WeightLoss Plateau 2 4 Aerobic Interval 5 Performance Progressive 6 Performance Interval Personal Training
15. edal to the left Flex Bar 14 with an M10 x 33mm Carriage Bolt 20 an M10 Washer 38 and a Pedal Knob 15 as shown Note The Left Pedal can be attached in any of five positions see HOW TO ADJUST THE PEDALS on page 9 Dz Attach the Right Pedal not shown in the same way ez gt Make sure that both Pedals are in the same position S 7 gt Make sure that all parts of the elliptical crosstrainer are properly tightened Note Some hardware may be left over after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical crosstrainer HOW TO USE THE ELLIPTICAL CROSSTRAINER HOW TO ADJUST THE PEDALS To dismount the elliptical crosstrainer wait until the pedals come to a complete stop Note The elliptical The motion of the crosstrainer does not have a free wheel the ped pedals is deter Bolt Flex Bar als will continue to move until the flywheel stops mined by their When the pedals are stationary step off the highest positions on the eg pedal first Then step off the lowest pedal flex bars There 7 AXIMO arez are five positions n GZ To adjust each RS pedal first loosen the knob beneath the pedal Next push the bolt HOW TO USE THE HANDLEBARS 4 The handlebars are designed to add Handlebars Handgrip upper body exer cise to your work upward slide the outs Push and pull pedal forward or backward to the desired position and the handl
16. formance of the handgrip pulse sen sor keep the metal contacts clean The contacts can be cleaned with a soft cloth never use alcohol abrasives or chemicals CONDITIONING GUIDELINES A WARNING e 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 prob lems e The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in deter mining heart rate trends in general The following guidelines will help you to plan your exercise program Remember that 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 the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise 165 155 145 140 130 125 145 138 130 125 118 110 125 120 115 110 105 95 20 30 40 50 60 70 To find the proper heart rate for you first find your age at the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your traini
17. g is turned so the hexagonal holes are on the indicated side Attach the Left Handlebar to the Handlebar Leg with two M8 x 45mm Button Bolts 50 and two M8 Nylon Locknuts 46 Make sure that the Nylon Locknuts are inside of the hexagonal holes Do not fully tighten the Button Bolts yet Apply a small amount of the included grease to the left and right axles on the Upright 2 Carefully slide an Upright Spacer 26 a Handlebar Spacer 25 the Left Handlebar 9 and a Handlebar Cap 23 onto the left axle on the Upright 2 as shown beagond Slide an M10 3 Black Washer 53 onto an M8 x 19mm Holes Shoulder Screw 22 and tighten the Shoulder Screw into the axle Attach the Right Handlebar and the other Handlebar Leg not shown in the same way 7 Hold the lower end of the left Handlebar Leg 79 inside of the left Front Flex Bracket 17 Apply a small amount of grease to an M10 x 78mm Button Bolt 27 Attach the left Handlebar Leg to the left Front Flex Bracket with the Button Bolt two M10 Washers 38 and an M10 Nylon Locknut 29 Do not overtighten the Nylon Locknut the left Handlebar Leg must be able to pivot freely Attach the right Handlebar Leg 79 to the right Front Flex Bracket 17 in the same way Refer to step 6 Tighten the M8 x 45mm Button Bolts 50 in the Handlebar Legs 79 Refer to step 3 Tighten the M10 x 88mm Button Bolt 63 8 Identify the Left Pedal 13 Attach the Left P
18. ge if a different resistance level is programmed for the next period arrow pointing to each segment of the indicator bar see the drawing above At the end of each period the number of arrows will change if a dif ferent target pace is programmed for the next period When the number of arrows changes change your pace until there is again one arrow pointing to each segment of the indicator bar Important The target pace is intended only to provide a goal Your actual pace may be slow er than the target pace especially during the first few months of your exercise program Make sure to pedal at a pace that is comfort able for you During the program the center of the large dis play will show the time remaining in the program If you stop pedaling for a few seconds the dis plays will pause and the time will flash If you continue pedaling after the program is completed the displays will continue to show exercise feed back Follow your progress with the large display See step 4 on page 11 Measure your heart rate if desired See step 5 on page 12 Turn on the fan if desired See step 6 on page 12 When you are finished exercising the console will automatically turn off See step 7 on page 12 HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER To use iFIT com CDs the elliptical crosstrainer must be connected to your portable CD player portable stereo home stereo or computer with CD player See pages 14 and 15 f
19. into an RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y adapter Plug the Y adapter into the LINE OUT jack on your stereo Wire removed from gt LINE OUT jack HOW TO CONNECT YOUR COMPUTER Note If your computer has a 1 8 LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end of a 1 8 to 1 8 stereo audio cable 15 available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your computer si Qe Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your computer Plug your headphones or speak ers into the other side of the Y adapter Y adapter ina Headphones Speakers HOW TO CONNECT YOUR VCR Note If your VCR has an unused AUDIO OUT jack see instruction A below If the AUDIO OUT jack is being used see instruction B If you have a TV with a built in VCR see instruction B If your VCR is connected to your home stereo see HOW TO CONNECT YOUR HOME STEREO on page 15 A Plug one end of a 1 8 to RCA stereo au
20. ity needed for assembly Note Some small parts may have been pre assembled If a part is not in the parts bag check to see if it has been pre assembled auf a M4 x 16mm M4 x 22mm M8 Nylon M10 Nylon Screw 66 4 Screw 93 2 Locknut 46 4 Locknut 29 6 Or Frame Spacer 83 M10 Split M10 3 Black M10 Washer 70 1 Washer 53 2 Washer 38 6 MM M8 x 45mm Button Bolt 50 4 M8 x 19mm Shoulder M10 x 33mm Carriage Screw 22 2 Bolt 20 2 TU M10 x 112mm Carriage Bolt 34 4 Cc M10 x 88mm Button Screw 63 1 cK M10 x 78mm Button Bolt 27 2 1 Identify the Front Stabilizer 3 While another person lifts the front of the Frame 1 attach the Front Stabilizer to the Frame with two M10 x 112mm Carriage Bolts 34 and two M10 Nylon Locknuts 29 Make sure that the Front Stabilizer is turned so the Wheels 32 are not touching the floor 2 While another person lifts the back of the Frame 1 attach the Rear Stabilizer 4 to the Frame with two M10 x 112mm Carriage Bolts 34 and two M10 Nylon Locknuts 29 3 While another person holds the Upright 2 in the posi tion shown connect the Upper Wire Harness 86 to Make sure the the Lower Wire Harness 87 Carefully pull the wire harnesses frana Wei i do not get upper end of the Upper Wire Harness to remove pinched and damaged during this step an
21. lebar Foam Grip Right Pedal Left Pedal Flex Bar Pedal Knob Left Flex Bracket Front Flex Bracket Rear Flex Bushing M6 x 33mm Flat Bolt M10 x 33mm Carriage Bolt Snap Ring M8 x 19mm Shoulder Screw Handlebar Cap Handlebar Bushing Handlebar Spacer Upright Spacer M10 x 78mm Button Bolt Front Flex Bushing M10 Nylon Locknut Upright Bushing Left Front Endcap Wheel M6 x 72mm Button Screw M10 x 112mm Carriage Bolt Rear Stabilizer Endcap Left Crank Arm Pulley M10 Washer Crank Crank Bearing Flywheel Flywheel Bearing Magnet Flywheel Axle M8 5mm Washer M8 Nylon Locknut Crank Screw Right Crank Arm M6 x 25mm Bolt Key No Qty NO ini mk DIN 4 NN SD AMMA ND iiL LAN ND MNN CC ALIOONDAAA R0603A Description M8 x 45mm Button Bolt M6 x 18mm Bolt C Magnet Bracket M10 3 Black Washer C Magnet Motor Belt M8 x 33mm Button Bolt M6 Washer M6 Nylon Locknut M6 Nut M5 Nylon Locknut M5 x 12mm Bolt M10 x 88mm Button Screw M4 x 6mm Self tapping Screw M5 x 33mm Screw M4 x 16mm Screw M4 x 25mm Screw Right Front Endcap Reed Switch Clamp M10 Split Washer Handlebar Endcap Leveling Foot M5 x 16mm Screw M4 x 19mm Screw M6 Eyebolt Spring Reed Switch Reed Switch Bracket Handlebar Leg Side Shield Cover U Bracket Right Flex Bracket Frame Spacer M4 x 12mm Tap Screw M5 Nut Upper Wire Harness Lower Wire Harness Flex Bracket Spacer M8 x 22
22. mm Button Bolt Motor Washer Water Bottle Holder M8 Nut M4 x 22mm Screw M6 Large Washer Allen Wrench Grease User s Manual Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 22 EXPLODED DRAWING Model No PFEL39030 R0603A 23 HOW TO ORDER REPLACEMENT PARTS To order replacement parts simply 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 To help us assist you please be prepared to give the following information when calling e The MODEL NUMBER of the product PFEL39030 The NAME of the product PROFORM 800 CARDIO CROSSTRAINER The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the part s see page 22 LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized
23. mply increase or decrease your pace until there is one HOW TO USE A SMART PROGRAM Each Smart program will automatically change the resistance of the pedals and prompt you to increase or decrease your pace as it guides you through an effec tive workout Programs 1 and 2 are weight loss pro grams programs 3 and 4 are aerobic programs and programs 5 and 6 are high performance programs Follow the steps below to use a Smart program 1 Turn on the console See step 1 on page 11 A Select one of the Smart programs Each time the console is turned on the manual mode will be selected To select a Smart program press the Program button repeatedly until the num ber 1 2 3 4 5 or 6 appears in the small dis play Begin pedaling to start the program To start the program simply begin pedaling Each Smart program consists of 20 or 30 one minute periods One resistance level and one target pace are programmed for each period The same resistance level and or target pace may be pro grammed for two or more consecutive periods At the end of each period of the program the resistance of the pedals will automatically change if a different resistance level is programmed for the next period Note If the resistance level is too high or too low you can change it by pressing the and buttons below the large display However when the current period is completed the resis tance of the pedals will automatically chan
24. n page 21 A proper warm up increases your body temperature heart rate and circulation in preparation for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone Note During the first few weeks of your exer cise 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 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 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
25. ng zone The lower two numbers are recommended heart rates for fat burning the highest number is the recommend ed heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustained period of time 20 During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy 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 num ber in your training zone as you exercise For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle num ber in 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 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 highest number in your training zone as you exercise WORKOUT GUIDELINES Each workout should include the following three parts A warm up consisting of 5 to 10 minutes of stretching and light exercise see SUGGESTED STRETCHES o
26. or connecting instructions To use iFIT com videocassettes the elliptical crosstrainer must be con nected to your VCR See page 16 for connecting instruc tions To use iFIT com programs directly from our Web site the elliptical crosstrainer must be connected to your computer See page 15 HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below If your CD player has only one jack see instruction B A Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your CD player Plug your headphones into the PHONES jack i UNEOUTO PF perth Ot Head phones B Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your headphones into the other side of the Y adapter PHONES Ped i Audi fated Y adapter Headphones gt HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 1 8 LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug
27. r dizziness while exercis ing stop immediately and begin cooling down When you stop exercising allow the pedals to slowly come to a stop The decal shown below has been placed on the elliptical crosstrainer If the decal is missing or if it is not legible please call our Customer Service Department toll free at 1 800 999 3756 to order a free replacement decal Apply the decal in the location shown e Misuse of this product may result In serious injury Read user s manual children on or around machine Replace label if damaged illegible or removed 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 prob lems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Congratulations for selecting the new PROFORM 800 CARDIO CROSSTRAINER The PROFORM 800 is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimizing the impact on your knees and ankles And the unique PROFORM 800 features adjustable resistance and a state of the art console to help you get the most from your exer cise Welcome to a whole new world of natural ellipti cal motion exercise from PROFORM For your benefit read this manual carefully before yo
28. rosstrainer connected to your com puter you can also go to our Web site at www iFIT com and access programs directly from the internet Explore www iFIT com for more informa tion To use the manual mode of the console see page 11 To use a Smart program see page 13 To use an iFIT com CD or videocassette see page 17 To use a program directly from our Web site see page 8 10 HOW TO USE THE MANUAL MODE 1 Turn on the console Note The console requires four 1 5V D batteries see assembly step 5 on page 7 To turn on the console press the On Reset button or begin pedaling See the drawing on page 10 to identify the On Reset button A Select the manual mode Each time the console is turned on the manual mode will be selected If a program has been select ed select the manual mode by pressing the Program button repeated ly until the letters RPM appear in the small display El Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the ped als by pressing the and buttons below the large display There are ten resistance levels level 10 is the most challenging Note After the buttons are pressed it will take a few seconds for the resistance to reach the selected setting 4 Follow your progress with the small display and the large display The small display will show your pedaling pace in revolutions per minute RPM The indicator
29. the word TIME or PACE appears Make sure that the word SCAN does not appear To view both the elapsed time and your pace press the center button until the word SCAN reappears The lower sec tion of the large display will show your pedaling speed and the resistance level The display will change from one number to the other every few seconds SCAN q SCAN ULA Po To view only your pedaling speed or the resis tance level press the lower button on the left side of the large display until only the word SPEED or RESISTANCE appears Make sure that the word SCAN does not appear To view both your pedaling speed and the resistance level press the lower button until the word SCAN reappears To reset the displays press the On Reset button Note The con i sole can show Iz speed and dis D E E yy tance in either EA mM miles or kilo meters The let ters MPH or KM H will appear in the lower section of the large display to show which system of mea surement is selected To change the system of measurement hold down the On Reset button for about six seconds Note When the button is held down the fan will turn on for a moment When the batteries are replaced it may be necessary to res elect the desired system of measurement SCAN Measure your heart rate if desired lf there are thin sheets of plastic on the metal contacts on the hand grips peel off the plastic To use the hand grip pulse
30. u use the elliptical crosstrainer If you have Handgrip questions after reading this manual 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 To help us assist you please note the product model number and serial number before calling The model number is PFEL39030 The serial number can be found on a decal attached to the elliptical crosstrainer see the front cover of this manual for the location of the decal Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Pulse Sensor Handlebar Water Bottle Holder Leveling Foot LEFT SIDE No water bottle is included Pedal Flex Bar Pedal Disk BACK ASSEMBLY Assembly requires two persons Place all parts of the elliptical crosstrainer in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed In addition to the included allen wrenches assembly requires a phillips screwdriver an adjustable wrench 02 and a rubber mallet ___ lt b gt As you assemble the elliptical crosstrainer use the drawings below to identify the small parts used in assembly The number in parenthesis below each drawing refers to the key number of the part from the PART LIST on page 22 The second number refers to the quant
31. y slack While holding the upper end of the Upper Wire Harness insert the Upright into the Frame 1 Do not pinch the Wire Harnesses Slide an M10 Split Washer 70 and a Frame Spacer 83 onto an M10 x 88mm Button Bolt 63 Insert the Button Bolt into the Frame 1 and the Upright 2 Make sure that the concave end of the Frame Spacer is turned toward the Frame Do not tighten the Button Bolt yet Attach the Water Bottle Holder 91 to the Upright 2 with two M4 x 22mm Screws 93 4 While another person holds the Console 5 in the position shown connect the wire harness on the Console to the Upper Wire Harness 86 Insert the excess wire harness into the Upright 2 Next attach the Console to the Upright with four M4 x 16mm Screws 66 Be careful to avoid pinching the wire harnesses Make sure the wire harnesses do not get pinched and damaged during this step 5 The Console 5 requires four D batteries not includ ed alkaline batteries are recommended Pull the bat tery drawer open Insert four batteries into the battery drawer Make sure that the batteries are oriented as J Batteries shown by the diagram inside the battery drawer Close the battery drawer Note When the batteries are installed correctly the fan will turn on for a moment 6 Identify the Left Handlebar 9 which is marked with a sticker Insert the Left Handlebar into one of the Handlebar Legs 79 make sure that the Handlebar Le
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