ProForm PFLS19940) User's Manual
Contents
1. 1 Press a Stabilizer Endcap 21 onto each end of the Rear Stabilizer 2 Attach the Rear Stabilizer 2 to the Base 1 with two M8 x 71mm Button Bolts 44 two M8 Split Washers 52 and two M8 Nylon Locknuts 38 See the inset drawing Press a Stabilizer Endcap 21 onto each side of the front of the Base 1 2 Identify the Right Pedal 13 which is marked with the letter R Set the Right Pedal and one of the Pedal Plates 56 on the brackets on the Right Pedal Leg 8 make sure that the Right Pedal and the Pedal Plate are oriented as shown Attach the Right Pedal and the Pedal Plate with two M8 x 16mm Bolts 34 and two M8 Nylon Locknuts 38 Attach the Left Pedal 14 and the other Pedal Plate not shown to the Left Pedal Leg 9 in the same way Have another person hold the Upright 4 in the position shown See the inset drawing Locate the wire extending from the lower end of the Upright Tie the wire around the end of the Reed Switch Wire 50 as shown Carefully pull the wire up through the Upright until the Reed Switch Wire is extending from the top of the Upright Then untie the wire and discard it Slide the Upright 4 onto the Base 1 be careful to avoid pinching the Reed Switch Wire 50 Attach the Upright to the Base with two M8 x 66mm Button Bolts 37 two M8 x 25mm Button Screws 54 four M8 Split Washers 52 and two M8 Nylon Locknuts 38 as sh2. 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 plan three work outs each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired Remember the key to success is make exer cise a regular and enjoyable part of your everyday life PART LIST Model No PFLS19940 Key No Qty Rey No Qty CO CO AI CO OI BC N APS PO DU SI SU a mu a a a a a a Description Base Rear Stabilizer Lower Upright Upright Right Handlebar Left Handlebar Console Right Pedal Leg Left Pedal Leg Left Link Arm Right Link Arm Pedal Arm Bushing Right Pedal Left Pedal Pedal Arm Endcap Lower Upright Bushing Top Upright Bushing Foam Grip Handlebar Endcap Bumper Stabilizer Endcap Resistance Cylinder Front Resistance Cylinder Bracket Rear Resistance Cylinder Bracket Left Side Shield Right Side Shield Front Side Shield Link Arm Sleeve Upright Endcap R1004A Description Link Arm Bushing 1 2 x 7 8 Plastic Spacer 3 8 x 2 1 16 Bolt M4 Screw M8 x 16mm Bolt M3 x 15mm Screw M8 x 25mm Button Patch Bolt M8 x 66mm Button Bolt M8 Nylon Locknut M8 x 7 8 Plastic Spacer M8 Button Head Bolt 3 8 Nylon Nut M8 x 38mm Bolt M8 Large Washer M8 x 71mm Button Bol
3. To reduce the risk of serious injury read the following important precau tions before using the lateral trainer 1 Read all instructions in this manual before 8 The lateral trainer should not be used by using the lateral trainer persons weighing more than 250 pounds 2 Use the lateral trainer only as described in 9 Wear appropriate clothes when exercising do this manual not wear loose clothes that could become caught on the lateral trainer Always wear 3 It is the responsibility of the owner to ensure athletic shoes for foot protection that all users of the lateral trainer are ade quately informed of all precautions 10 The resistance cylinders may become hot during use Allow the resistance cylinders to 4 The lateral trainer is intended for in home cool before touching them use only Do not use the lateral trainer in a commercial rental or institutional setting 11 Always keep your back straight when using the lateral trainer do not arch your back 5 Keep the lateral trainer indoors away from moisture and dust Place the lateral trainer 12 If you feel pain or dizziness while exercising on a level surface with a mat beneath it to stop immediately and cool down protect the floor or carpet from damage 13 The decals shown on page 3 have been 6 Inspect and properly tighten all parts regu placed on the lateral trainer If a decal is larly Replace any worn parts immediately missing or if it is not legible call our
4. the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized 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 right
5. Customer Service Department toll free and 7 Keep children under the age of 12 and pets order a free replacement decal Apply the away from the lateral trainer at all times decal in the location shown 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 Thank you for selecting the new HOT CROSS BUNS lateral trainer The HOT CROSS BUNS lateral trainer blends advanced engineering with contemporary styling to provide you with effective low impact work outs in the convenience and privacy of your own home For your benefit read this manual carefully before using the lateral trainer If you have questions after reading this manual please call our Customer Service e Misuse of this machine may result in serious injury e Read user s manual prior to use and follow all warnings and instructions e Do not allow children on or around machine Keep body clothing and hair free and clear of all moving parts e Replace label if damaged illegible or removed Pedal Leg Department toll free at 1 888 533 1333 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please m
6. Model No PFLS19940 Serial No Serial Number Decal 4 QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee 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 1 888 533 1333 Mon Fri 8 a m 5 p m MST A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference USER S MANUAL TABLE OF CONTENTS IMPORTANT PRECAUTIONS viciric sisia i aa ea ea a aa da LL 2 BEFORE YOU BEGIN seues 2G prae aa tages soa ce a a ee Seed De Se E a 3 ASSEMBLY iid miiia ia SG ehh eens a ine ee ee ee i ed ie tide odie PR bee eee 4 HOW TO USE THE LATERAL TRAINER ul Le 7 MAINTENANCE AND TROUBLESHOOTING u e 8 CONDITIONING GUIDELINES ttt La 9 PART EIST ceneci estant tada dia etree esca les Pde D Egea eked wa Bata Piedad dones eae as 10 EXPLODED DRAWING jcc icieaiens it pri o es L edat wk Gare da dee eee ee a eee ede d 11 HOW TO ORDER REPLACEMENT PARTS u e a Back Cover LIMITED WARRANTY iii aoso aue dea aua a pok de a ioira a aoa ee Back Cover IMPORTANT PRECAUTIONS A WARNING
7. a possibility of slight oil leakage Hold the handlebars and step onto the pedals Begin stepping alternately pushing down the right and left pedals with a smooth continuous motion Adjust your pace or the resistance of the pedals see HOW TO CHANGE THE RESISTANCE at the right until you can comfortably maintain a continuous motion Proper form is essential for effective exercise See drawing A below As you step keep your body weight centered over the pedal that is moving downward with your thigh and knee directly above your foot as shown It may be helpful to rotate your toes outward slightly Do not lean to the side as you step as shown in drawing B Stand erect or lean forward slight ly as you exercise always keep your back straight in order to avoid injury Incorrect A CAUTION avoia leaning to the side while stepping Drawing A at the left shows correct form drawing B shows incor rect form HOW TO CHANGE THE RESISTANCE To change the resistance of the pedals twist the col lars on the resistance cylinders Make sure that the collars on both resistance cylinders are at the same setting Resistance Cylinder A WARNINGS the resistance cylinders may become very hot during use Allow the resistance cylinders to cool before touching them DESCRIPTION OF THE CONSOLE CALORIES Z CYCLES MIN on RESET TOTAL CYCLES TIME MODE D The console is designed to help
8. ention the product model number and serial number when calling The model number is PFLS19940 The serial number can be found on a decal attached to the lateral trainer see the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Handlebar Console Upright Resistance Cylinder DURING USE THIS CYLINDER BECOMES HOT DO NOT TOUCH KEEP CHILDREN AWAY Note There is one warning decal on each resistance cylinder ASSEMBLY Place the included parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included allen wrench j and your own phillips screwdriver adjustable wrenches and rubber mallet See the drawings below for help identifying the small parts used during assembly The number in parenthesis below each drawing is the key number of the part from the PART LIST on page 10 The number following the key number is the quantity required for assembly Note If a part is not found in the parts bag check to see if it has been preassembled M8 Split M8 Nylon M3 x 15mm Washer 52 10 Locknut 38 12 Screw 35 4 suo ONY M8 x 16mm Bolt M8 x 25mm Button M8 x 38mm Button 34 4 Screw 54 2 Bolt 45 4 CL NN M8 x 66mm Button M8 x 71mm Button Bolt 37 2 Bolt 44 2
9. ning 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 HOW TO MEASURE YOUR HEART RATE To measure your heart rate first 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 A six second count is used because your heart rate will drop rapidly when you stop exercising WORKOUT GUIDELINES Each workout should include the following three 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 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
10. of 35 or persons with pre existing health problems 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 165 155 145 130 125 145 138 130 118 110 125 120 115 105 95 20 30 40 60 70 To find the proper heart rate for you first find your age near 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 training zone The lowest number is the recommended heart rate for fat burning the middle number is the recom mended heart rate for maximum fat burning and the highest number is the recommended 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 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 between the lowest number and the middle number in your trai
11. own be careful to avoid dam aging the Reed Switch Wire with the Button Bolts and the Button Screws Make sure that the Reed Switch Wire 50 does not get pinched and damaged during this step 4 Identify the Left Handlebar 6 which is labeled with an L Attach the Left Handlebar to the Upright 4 with two M8 x 38mm Button Bolts 45 two M8 Split Washers 52 and two M8 Nylon Locknuts 38 Attach the Right Handlebar 5 in the same way The Console 7 requires three 1 5 V AA bat teries not included alkaline batteries are rec ommended Insert three batteries into the bat tery compartment not shown make sure that the batteries are oriented as shown by the diagram inside of the battery compartment Connect the Reed Switch Wire 50 to the con sole wire Feed the excess wire into the Upright 4 Attach the Console 7 to the Upright with four M3 x 15mm Screws 835 Be careful to avoid pinching the Reed Switch Wire Make sure that all parts are properly tight ened before you use the lateral trainer Make sure that the Reed Switch Wire 50 does not get pinched or damaged dur ing this step HOW TO USE THE LATERAL TRAINER HOW TO EXERCISE ON THE LATERAL TRAINER Place the lateral trainer on a level surface Place a mat beneath the lateral trainer to protect the floor Note The lateral trainer features precision hydraulic cylinders due to the nature of hydraulic cylinders there is
12. s which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 219176 R1004A Printed in Taiwan 2004 ICON IP Inc
13. t M8 x 38mm Button Bolt Wave Washer M8 Washer Wire Plug Reed Switch Clip Reed Switch Wire Magnet M8 Split Washer Pedal Endcap M8 x 25mm Button Screw Handlebar Bushing Pedal Plate 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 10 EXPLODED DRAWING Model No PFLS19940 R1004A a i i 53 31 PX EF se S 3 CO er i 38 Xa ES 14 ss 11 HOW TO ORDER REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 888 533 1333 Monday through Friday 8 a m until 5 p m Mountain Time excluding holidays To help us assist you please be prepared to give the following information The MODEL NUMBER of the product PFLS19940 The NAME of the product HOT CROSS BUNS lateral trainer The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the part s see the PART LIST on page 10 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
14. t one of these modes for con tinuous display press the mode but ton repeatedly The mode indicators will show which mode is selected Make sure that the scan mode is not selected CALORIES TIME TOTAL CYCLES CYCLES MIN RESET MODE 3 To reset the display press the on reset button 4 The console has an auto off feature If the pedals are not moved and the console buttons are not pressed for a few minutes the power will turn off to conserve the batteries MAINTENANCE AND TROUBLESHOOTING Inspect and properly tighten all parts each time you use the lateral trainer Clean the lateral trainer using a soft cloth and a small amount of mild non abrasive detergent To prevent damage to the console keep liq uids away from the console and keep the console out of direct sunlight BATTERY REPLACEMENT The console requires three 1 5V AA batteries To replace the batteries first see step 5 on page 6 and remove the console from the upright Next remove the old batteries from the console and insert new batter ies Then reattach the console to the upright 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 program consult your physician This is especially important for persons over the age
15. you get the most from your workouts As you exercise the display will provide continuous exercise feedback Cycles Per Minute This mode displays the average number of cycles you are pedaling per minute Time This mode displays the elapsed time you have been pedaling Total Cycles This mode displays the total number of cycles you have pedaled Calories This mode displays the approximate num ber of calories you have burned Scan This mode displays the cycles per minute time total cycles and calories modes for 5 seconds each in a repeating cycle HOW TO USE THE CONSOLE Note If there is a sheet of clear plastic on the con sole remove the plastic The console requires three 1 5V AA batteries see assembly step 5 on page 6 1 To turn on the power press the on reset button or simply begin pedaling When the power is turned on the entire display will appear for a moment The console will then be ready for operation 2 Select one of the modes Scan mode When the power is turned on the scan mode will be selected One mode indicator will show that the scan mode is selected and a second mode indicator will show which mode is cur rently displayed Note If a different mode is select ed select the scan mode again by repeatedly pressing the mode button CYCLES MIN TIME TOTAL CYCLES Mode Indicators Cycles per minute time total cycles or calories mode To selec
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