ProForm 95X User's Manual
Contents
1. 20 30 40 60 70 80 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 training zone The lowest number is the recommended heart rate for fat burning the middle number is the recommended 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 18 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 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 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 exercis2. 44 two M8 Split Washers 66 and two M8 x 19mm Washers 65 Orient the Seat Rail 2 as shown Attach the Foot 17 to the underside of the Seat Rail with an M8 x 15mm Screw 42 Adjustment Holes Attach the Rear Stabilizer 10 to the Seat Rail 2 with two M8 x 75mm Carriage Bolts 43 two M8 x 19mm Washers 65 two M8 Split Washers 66 and two M8 Acorn Nuts 29 Orient the Seat Carriage 3 as shown Slide the Seat Carriage onto the Seat Rail 2 and then tighten the Seat Carriage Knob 31 into the Seat Carriage and an adjustment hole in the Seat Rail Make sure the Seat Carriage Knob is engaged in one of the adjustment holes Adjustment Holes 5 Slide the rear of the Frame 1 onto the Seat Rail 2 Attach the Frame with four M10 x 25mm Button Screws 50 and four M10 Split Washers 48 6 Identify the Left Handlebar 35 which is marked with a sticker Orient the Left Handlebar with the hexagonal holes facing upward Attach the Left Handlebar to the Seat Carriage 3 with two M8 x 38mm Button Bolts 45 and two M8 Nylon Locknuts 47 Make sure the Nylon Locknuts are in the hexagonal holes Repeat this step for the Right Handlebar 36 Hexagonal Holes 7 Attach a Dumbbell Cradle 33 to the side of the Seat Carriage 3 with two M4 x 10mm Screws 54 Repeat this step for the other three Dumbbell Cradles 33 8 Apply a generous amount of the included grease to the Pivot Axle 40 Th
3. CAUTION Never sit on the backrest doing so could cause the exercise cycle to tip resulting in injury LALO Boe anna Cis 1 TIME PROGRAM IIA ILL MPH FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you select the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the console will display continuous exercise feedback You can even measure your heart rate using the handgrip pulse sensor The console offers four trainer programs that automati cally change the resistance of the pedals and prompt you to increase or decrease your pace while guiding you through an effective workout The console also features six interactive cross training programs designed to help you to burn calories and 11 enhance your cardiovascular system while toning and strengthening your muscles The cross training pro grams automatically control the resistance of the ped als and prompt you to perform a variety of strength exercises during your workout Choose an upper body lower body or whole body cross training program for an effective workout Note The strength exercises require the use of the included dumbbells and an inflatable exercise ball not included To purchase an exercise ball call toll free 1 888 533 1
4. 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 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 246090 RO607A Printed in China 2007 ICON IP Inc
5. been placed on the exercise cycle If a decal away from the exercise cycle at all times is missing or illegible call the toll free tele phone number on the front cover of this man 7 The exercise cycle should not be used by ual and request a free replacement decal persons weighing more than 250 pounds Apply the 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 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 BEFORE YOU BEGIN Congratulations for selecting the new PROFORM GT 95X exercise cycle Cycling is one of the most effec tive exercises for increasing cardiovascular fitness building endurance and toning the entire body The GT 95X 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 you use the exercise cycle If you have questions after reading this manual see the front cover of this manual To help us assist you please note the prod AWARNING uct model number and serial number before contact ing us The model number is PFEX3096 0 The serial number can be found on a decal attached to the exer cise cycle see th
6. toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings backs 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 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 as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 20 NOTES 21 PART LIST Model No PFEX3096 0 Key No Qty OO
7. 333 To use the manual mode of the console follow the steps beginning on page 12 To use a trainer program see page 14 To use a cross training program see page 15 Note If there is a sheet of clear plastic on the face of the console remove the plastic HOW TO USE THE MANUAL MODE Press any button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light A Select the manual mode Each time you turn on the console the manual mode will be selected automatically If you have selected a program reselect the manual mode by pressing the Program button repeatedly until the words MANUAL MODE appear in the top of the display E Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the ped als by pressing the Increase and Decrease but tons repeatedly There are ten resistance levels Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level DI Follow your progress with the display The left side of the display This side of the display will show the elapsed time Note When a pro gram is selected the display will show the time remaining in the pro gram instead of the elapsed time The left side of the display will also show your heart rate when you use the handgrip pulse sen sor see step 5 on page 13 When a program is selected the left side of t
8. GIES Serial No USER S MANUAL QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 888 533 1333 Mon Fri 6 a m 6 p m MST ON THE WEB www proformservice com 44 CAUTION Read all precautions and instruc S tions in this manual before using www proform com this equipment Keep this manual for future reference new products prizes fitness tips and much more TABLE OF CONTENTS IMPORTANT PRECAUTIONS virii sisia a aia ea nent eens 2 BEFORE YOU BEGIN v3 00 eine iaa a GA SE Eee Seed ad 3 ASSEMBLY 00002 oras Ged een he o eae ee ee ined lee er ee 4 HOW TO OPERATE THE EXERCISE CYCLE 10 MAINTENANCE AND TROUBLESHOOTING i 17 CYCLING EXERCISE GUIDELINES 0 0 0 ee tenets 18 STRENGTH EXERCISE GUIDELINES 19 PART EISI suis aras Stace tea ARO a a VaR etd Ree a ie cath dates a te OA aw sone tae act alee 22 EXPLODED DRAWING cao ccc ra a e a Re ed ee ee el 23 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY ipa earn bei de eal ama ba end aden Ye Re be aa ek Se ae ee aa Back Cover IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precau tions before using the exercise cycle 1 Read all instructions in this manual and all 8 Wear appropriate clothes while exercising w
9. HOW TO ADJUST THE SEAT For effective exer cise the seat should be in the proper position As you pedal there should be a slight bend in your knees when the pedals are in the most for ward position To adjust the position of the seat first turn the seat car riage knob coun terclockwise two or three turns to loosen it if the knob is not loosened enough it may scratch the seat rail Next pull the knob slide the seat carriage forward or backward to the desired position and then release the knob into an adjustment hole in the seat rail Then turn the knob clockwise until it is tight Make sure the seat carriage knob is engaged in an adjustment hole Carriage HOW TO ADJUST THE PEDAL STRAPS To adjust the pedal straps first pull the ends of the pedal straps off the tabs on the pedals Adjust the pedal straps to the desired position and then press the ends of the pedal straps back onto the tabs 10 HOW TO ADJUST THE BACKREST The backrest can be adjusted to any of three posi tions the inclined upright position the semi inclined position and the flat position To adjust the back rest first adjust the seat to the most forward posi tion see HOW TO ADJUST THE SEAT at the left Next pull the backrest knob move the backrest bracket to the desired position and then release the backrest knob into an adjustment hole Make sure the backrest knob is engaged in an adjustment hole
10. NDARWNDN PO BR HSH PO AH AH HSH BSB as dl dd aes aes as aes se pd dd ld bl dd dodo a 2 Description Frame Seat Rail Seat Carriage Upright Upright Endcap Console Left Side Shield Right Side Shield Front Stabilizer Rear Stabilizer M5 x 12mm Screw M8 x 20mm Bolt Backrest Bracket Seat Backrest Stabilizer Endcap Foot Pulley Crank Magnet Crank Bearing Assembly Drive Belt Eddy Mechanism Resistance Motor Reed Switch Wire Clamp Left Pedal Strap Right Pedal Strap Wire Harness M8 Acorn Nut Seat Carriage Endcap Seat Carriage Knob Backrest Knob Dumbbell Cradle Dumbbell Left Handlebar Right Handlebar Key No Qty AA ANN ODSIDSII NNNNH HH WAAANFAH ISAIA AINNDONH NNN RO607A Description Foam Grip Handlebar Endcap Seat Carriage Bushing Pivot Axle M8 x 18mm Washer M8 x 15mm Screw M8 x 75mm Carriage Bolt M8 x 75mm Button Screw M8 x 38mm Button Bolt M6 x 38mm Button Screw M8 Nylon Locknut M10 Split Washer Reed Switch Screw M10 x 25mm Button Screw 3 8 x 4mm Nut M6 x 20mm Button Screw M5 x 7mm Screw M4 x 10mm Screw Idler Idler Spring Eddy Cable Eye Bolt U Bracket M6 Nut 3 8 x 7mm Nut Idler Washer M8 Jamnut M4 x 16mm Screw M8 x 19mm Washer M8 Split Washer M5 x 15mm Screw M4 x 25mm Screw Hex Key Assembly Tool Grease Packet User s Manual Note indicates a non illustrated part Specifications are subject to change without notice See the
11. aline batteries are recommended Press the tab on the battery cover and remove it Insert four bat teries into the Console as shown Make sure that the batteries are oriented as shown by the markings on the battery cover Then reattach the battery cover y x ae Batteries Battery nel 13 While another person holds the Console 6 near the Upright 4 connect the console wire harness to the y Console Wire Harness 28 Insert the excess console wire har Lo Wire ness into the Upright uo Harness Attach the Console 6 to the Upright 4 with four M4 x 16mm Screws 64 14 Identify the Left Pedal 26 which is marked with an L Using an adjustable wrench firmly tighten the Left Pedal counterclockwise into the left arm of the Crank 18 Tighten the Right Pedal not shown clockwise into the right arm of the Crank Important Tighten both Pedals as firmly as possible After using the exercise cycle for one week retighten the Pedals For best performance the Pedals must be kept tightened Adjust the strap on the Left Pedal 26 to the desired position and press the end of the strap onto the tab on the Left Pedal Adjust the right pedal strap in the same way 15 Make sure that all parts are properly tightened before you use the exercise cycle Note After assembly is completed some extra parts may be left over Place a mat beneath the exercise cycle to protect the floor HOW TO OPERATE THE EXERCISE CYCLE
12. arnings on the exercise cycle before using do not wear loose clothes that could become the exercise cycle Use the exercise cycle only caught on the exercise cycle Always wear as described in this manual athletic shoes for foot protection 2 It is the responsibility of the owner to ensure 9 The pulse sensor is not a medical device that all users of the exercise cycle are ade Various factors including the user s move quately informed of all precautions ment may affect the accuracy of heart rate readings The pulse sensor is intended only 3 The exercise cycle is intended for home use as an exercise aid in determining heart rate only Do not use the exercise cycle in trends in general a commercial rental or institutional setting 10 Always keep your back straight while using 4 Keep the exercise cycle indoors away from the exercise cycle do not arch your back moisture and dust Place the exercise cycle on a level surface with a mat beneath it to 11 If you feel pain or dizziness while exercising protect the floor Make sure that there is stop immediately and cool down enough clearance around the exercise cycle to mount dismount and use it 12 The exercise cycle does not have a freewheel the pedals will continue to move until the fly 5 Inspect and properly tighten all parts regularly wheel stops Replace any worn parts immediately 13 The warning decals shown on page 3 have 6 Keep children under the age of 12 and pets
13. as O ESSSESEESE TIME Step off the exercise cycle and prepare to begin the first strength exercise Every few seconds the con sole will sound a tone when a tone sounds perform one repetition of the exercise Exercise with a slow steady motion do not perform more than one repetition each time a tone sounds The display will count down the repetitions as you perform them REPS LEF Jct al ou LI 55555 TIME Note Refer to the accompanying exercise chart to see the correct form for each exercise When performing lunges alternate legs with each repe tition When performing dumbbell rows perform half the repetitions with your right arm and half the repetitions with your left arm The strength exercises require the use of the included dumb bells and an inflatable exercise ball not included To purchase an exercise ball call toll free 1 888 533 1333 5 Continue the cross training program When you have performed the recommended number of repetitions the words START PEDAL ING will appear in the display To continue the cross training program step onto the exercise cycle and start pedaling the pedals will automati cally adjust to the resistance level for the next segment The program will continue in this way until the last segment ends Then the words PROGRAM DONE will appear in the display G Follow your progress with the display See step 4 on page 12 Measure your heart rate if d
14. back cover of this manual for information about ordering replacement parts 22 EXPLODED DRAWING Model No PFEX3096 0 R0607A 23 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to give the following information when contacting us the MODEL NUMBER of the product PFEX3096 0 the NAME of the product PROFORM GT 95X exercise cycle the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the part s see pages 22 and 23 PROFORM is a registered trademark of ICON IP Inc 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 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
15. designed to trim tone and strengthen the body Please read these guidelines before performing strength exercises It is recommended that your strength exercise program include three strength workouts each week Use the exercise cycle s interactive cross training programs to combine strength exercises with cycling exercise An alternative is to perform strength exercises and cycling exercise on alternating days For example perform strength exercises on Tuesday Thursday and Saturday and plan cycling exercise on Monday Wednesday and Friday Make sure to rest for at least one full day each week to give your body time to regenerate CAUTION It is very important to avoid overdoing it during the first few months of your exercise program and to progress at your own pace Begin each workout with five to ten minutes of stretch ing and light exercise to warm up A proper warm up increases your body temperature heart rate and cir culation in preparation for exercise After warming up perform a selection of strength exer cises The cross training programs will guide you 19 through a variety of strength exercises Consult a rep utable book to find additional strength exercises When you use a cross training program you will be prompt ed to perform a specific number of repetitions When you are not using a cross training program begin with 12 repetitions for each exercise that you perform A repetition is one complete cyc
16. e adjust the intensity of your exercise until your heart rate is near the highest number in your training zone 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 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 STRENGTH EXERCISE GUIDELINES A WARNING Before beginning any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems STRENGTH EXERCISE GUIDELINES The exercise cycle and the included dumbbells can be used for a variety of strength exercises
17. e batteries Pivot the thumb tab on the right side of the fan to adjust the fan angle When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a tone will sound and the console will pause If the pedals do not move for about five minutes and the buttons are not pressed the console will turn off and the display will be reset HOW TO USE A TRAINER PROGRAM Press any button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light Select a trainer program Press the Program button repeatedly until the words TRAINER 1 TRAINER 2 TRAINER 3 or TRAINER 4 appear in the display When you select a trainer program the program time will appear in the display and a profile of the resis tance levels for the program will scroll across the center of the display 11 LJ MPH Begin pedaling to start the program Each program is divided into 30 one minute seg ments One resistance level and one target speed setting are programmed for each segment Note The same resistance level and or target speed set ting may be programmed for two or more consecu tive segments The resistance level for the first segment will be shown in the flashing Current Segment col ne umn of the profile The resistance levels for the next several segments will be shown in the columns to the right The target speed settin
18. e front cover of this manual To avoid a registration fee for any service needed under warranty you must register the exercise cycle at www proformservice com registration Before reading further please familiarize yourself with the parts that are labeled in the drawing below DI Fan e Misuse of this machine a may result in serious ee Console 7 YA Pulse Sensor Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 250 pounds Replace label if damaged illegible or removed Backrest FRONT Pedal Strap lt Q T ANY AWARNING 7A Handlebar Gg Dumbbell Keep hands and fingers clear of this area AWARNING DO NOT SIT ON SEATBACK OR HEADREST THE MACHINE COULD TIP OVER CAUSING INJURY Always position the seat adjustment in the full forward setting before using the bench The bench should be used only with the weights provided N RG Z O e A NO b Seat Carriage Knob Backrest Knob RIGHT SIDE ASSEMBLY To hire an authorized service technician to assemble the exercise cycle call toll free 1 800 445 2480 Assembly requires two persons Place all parts of the exercise cycle in a cleared area and r
19. emove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included tools and your own adjustable wrench and Phillips screwdriver jae ed Use the part 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 22 The second number refers to the quantity needed for assembly Note Some small parts may have been preattached for shipping If a part is not in the parts bag check to see if it has been preattached 09 ODGIOJO O M8 Nylon M8 Acorn M8 Split M10 Split M8 x 18mm M8 x 19mm Locknut 47 4 Nut 29 2 Washer 66 4 Washer 48 4 Washer 41 2 Washer 65 4 i E e BV An pun RIO M4 x 10mm 16mm M6 x 20mm Button M6 x 38mm Button M8 x 15mm Sew 54 8 it 64 4 Screw 52 4 Screw 46 4 Screw 42 6 AN 1 AA M8 x 75mm Carriage M8 x 75mm Button Bolt 43 2 Screw 44 2 iii oman M8 x 38mm Button M10 x 25mm Button Bolt 45 4 Screw 50 4 To make assembly easier read the information on page 4 before you begin assembling the exercise cycle Identify the Front Stabilizer 9 which is shorter than the Rear Stabilizer not shown While another person lifts the front of the Frame 1 attach the Front Stabilizer to the Frame with two M8 x 75mm Button Screws
20. en orient the Backrest Bracket 13 near the Seat Carriage 3 as shown Pull the Backrest Knob 32 and insert the Backrest Bracket 13 into the Seat Carriage 3 Then release the Backrest Knob into one of the adjustment holes in the Backrest Bracket Make sure the Backrest Knob is engaged in one of the adjustment holes Grease Slide the Pivot Axle 40 through the Backrest Bracket 13 and the welded tube on the Seat Carriage 3 Then tighten an M8 x 15mm Screw 42 with an M8 x 18mm Washer 41 into each end of the Pivot Axle 40 Adjustment 9 Attach the Seat 14 to the Seat Carriage 3 with four M6 x 20mm Button Screws 52 Note The Button Screws may be preattached to the underside of the Seat 10 Attach the Backrest 15 to the Backrest Bracket 13 with four M6 x 38mm Button Screws 46 Note The Button Screws may be preattached to the Backrest 11 Have another person hold the Upright 4 near the front of the Frame 1 Locate the wire tie see the inset drawing in the Upright Tie the lower end of the wire tie to the Wire Harness 28 Next pull the upper end of the wire tie upward out of the top of the Upright Then untie and discard the wire tie Avoid pinching the Wire Harness 28 during this step Attach the Upright 4 to the Frame 1 with three M8 x 15mm Screws 42 Be careful to avoid pinch ing the Wire Harness 28 12 The Console 6 requires four D batteries not includ ed alk
21. esired See step 5 on page 13 E Turn on the fan if desired See step 6 on page 13 When you are finished exercising the console will turn off automatically See step 7 on page 13 MAINTENANCE AND TROUBLESHOOTING Inspect and properly tighten all parts of the exercise cycle regularly Replace any worn parts immediately To clean the exercise cycle use a damp cloth anda small amount of liquid dish 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 display becomes dim the batteries should be replaced most console problems are the result of low batteries To replace the batteries see assembly step 12 on page 8 HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch you must first remove the left side shield With the left side shield removed locate the Reed Switch 24 Turn the Crank 18 until the Magnet 19 is aligned with the Reed Switch Next loosen but do not remove the indicated Reed Switch Screw 49 Slide the Reed Switch slightly closer to or away from the Magnet and then retighten the Screw Turn the Crank for a moment Repeat until the console dis plays correct feedback When the Reed Switch is cor rectly adjusted reattach the left side shield and the left pedal View From Front Using an adjus
22. g will appear in the top of the display Current Segment When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right will flash and a series of tones will sound If the resistance and or target speed is about to change the resis tance level and or the target speed setting will appear in the display to alert you When the first segment is completed all resis tance settings will move one column to the left The resistance level for the second segment will then be shown in the flashing Current Segment column and the resistance of the pedals will automatically adjust to the setting for the second segment Note If all the indicators in the Current Segment column are lit the resistance settings may move downward so that only the highest indi cators appear As you exercise you will be prompted to keep your pedaling pace near the target speed setting for the current segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear in the display decrease your pace When the words PEDALING IN RANGE appear maintain your current pace Important The target speed settings are intended only to provide motivation Your actual pace may be slower than the target speed settings Make sure to exercise at a pace that is comfortable for you You can manually override the resistance level by pressing the Increase
23. he display will also show the approximate number of calories you have burned 12 The center of the display When you select the manual mode the center of the display will show a track that represents 1 4 mile As you exercise indicators will appear in succession around the track until the entire track appears The track will then disappear and the indicators will again begin to appear in succession The center of the dis play will also show the resistance setting of seni the pedals for a few RESIST seconds each time the resistance setting changes The right side of the display This side of the display will show the distance in miles or kilometers you have pedaled and your pedaling pace in miles or kilometers per hour The top of the dis play When you select the manual mode the top of the display will show the approximate number of calories you have burned Note The console can display speed and distance in either miles or kilo meters The letters MPH or Km H will appear in the display to indicate the selected unit of measurement To change the unit of measure ment first hold down the Program button for sev eral seconds An E for English or an M for met ric will appear in the display Press the Increase button to change the unit of measurement When the desired unit of Measurement is selected press the Program button again Note When you replace the batteries i
24. le of an exercise such as one shoulder press As your fitness level increas es perform two or three sets of repetitions for each exercise Always rest for at least one minute after each set When you can complete three sets of 12 repeti tions without difficulty you may choose to use heavier weights Finish each workout with five to ten minutes of stretch ing to cool down This will increase your flexibility and will help to prevent soreness EXERCISE FORM For the best results correct form is important Maintaining proper form means moving through the full range of motion for each strength exercise and mov ing only the appropriate parts of the body Make sure to perform each strength exercise with a smooth steady motion Exhale as you exert yourself and inhale as you return to the starting position never hold your breath STAYING MOTIVATED For motivation try listening to music or watching tele vision while you exercise Use a calendar to keep a record of your workouts and record key body mea surements at the end of every month Remember the key to lasting results is to make exercise a regular and enjoyable part of your daily 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
25. or Decrease button Every few times you press a button an additional indi cator will appear or disappear in the Current Segment column Important When the current segment of the program ends the pedals will automatically adjust to the resistance level for the next segment To stop the program at any time stop pedaling The time will begin to flash in the display To restart the program simply resume pedaling When the last segment of the program ends the words PROGRAM DONE will appear in the dis play 4 Follow your progress with the display See step 4 on page 12 5 Measure your heart rate if desired See step 5 on page 13 6 Turn on the fan if desired See step 6 on page 13 When you are finished exercising the console will turn off automatically See step 7 on page 13 HOW TO USE A CROSS TRAINING PROGRAM Press any button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light A Select a cross training program Press the Program button repeatedly until the name of the desired cross training program appears in the display When you select a cross training program the program time will appear in the display and a profile of the resistance levels for the program will scroll across the center of the display UPPER BOD SON VIII TIME E Begin pedaling to start the program Each program is divided into 25 30 or 45 one minute segment
26. s One resistance level and one target speed setting are programmed for most segments The same resistance level and or tar 15 get speed setting may be programmed for two or more consecutive segments During other seg ments the console will prompt you to perform strength exercises The displays for the cross training programs work in the same way as the display for the trainer pro grams see step 3 on page 14 As you exercise you will be prompted to keep your pedaling pace near the target speed setting for the current segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear decrease your pace When the words PEDALING IN RANGE appear maintain your current pace Important The target speed settings are intended only to provide motivation Your actual pace may be slower than the target speed settings Make sure to exercise at a pace that is comfortable for you To stop the program at any time stop pedaling The time will begin to flash in the display To restart the program simply resume pedaling Perform the first strength exercise when prompted When the first strength exercise segment begins the name of the first strength exercise will appear in the display for a few seconds The time will pause and flash in the display Next the display will show the recommended number of repetitions for the first strength exercise SHOUL ER PRESS 30nn p
27. t may be necessary to rese lect the unit of measurement m B Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plastic To measure your heart rate hold the handgrip pulse sen sor with your palms resting against the metal contacts Avoid moving your hands or gripping the contacts too tightly Metal Contacts When your pulse is detected a heart shaped symbol will flash in the left side of the display each time your heart beats one or two dashes will appear and then your heart rate will be shown For the most accu rate heart rate reading hold the contacts for at least 15 seconds Note If you continue to hold the handgrip pulse sensor the display will show your heart rate for up to 30 seconds If your heart rate is not shown make sure that your hands are positioned as described Be care ful not to move your hands excessively or to squeeze the metal contacts too tightly For opti mal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts 13 6 Turn on the fan if desired To turn on the fan at high speed press the Fan button To turn on the fan at low speed press the button a second time To turn off the fan press the button a third time Note If the pedals do not move for a few minutes the fan will automati cally turn off to conserve th
28. table wrench turn the left pedal clock wise and remove it Next remove the screws from the left side shield Note There are different sizes of screws attaching the left side shield Be sure to note the location of each screw Then carefully remove the left side shield 17 HANDGRIP PULSE SENSOR TROUBLESHOOTING If the handgrip pulse sensor does not function properly see step 5 on page 13 CYCLING EXERCISE 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 of 35 or persons with pre existing health problems 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 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 165 155 145 130 125 115 Y Y 145 138 130 118 110 103 125 120 115 105 95 90
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