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ProForm PFEL05807 Exercise Bike User Manual

1. uu M8 x 16mm Patch Screw 95 3 Lu M10 x 15mm Patch Screw 82 10 M10 x 48mm Patch Screw 78 Mi ML M8 x 42mm Button Bolt 71 4 min A me 83 10 M10 x 23mm Shoulder Patch Screw 80 2 M10 x 62mm Patch Bolt 97 2 M10 x 35mm Shoulder Patch Screw 94 2 To make assembly easier read the information on page 5 before you begin assembling the elliptical exerciser While a second person tips the Frame 2 backward attach a Wheel 25 to each side of the Frame with an M10 x 35mm Shoulder Patch Screw 94 Carefully tip the Frame 2 onto its side Orient the Base 1 as shown and then insert the Base into the Frame Attach the Base with two M10 x 62mm Patch Bolts 97 two M10 Spacers 76 two M10 x 48mm Patch Screws 78 and two M10 Split Washers 72 Then carefully tip the elliptical exerciser to an upright position Identify the Right Roller Leg 21 and the Right Pedal Leg 16 which are marked with R stickers Orient the Right Roller Leg and the Right Pedal Leg as shown Apply a small amount of the included grease to a Roller Axle 24 Attach the Selector 34 which is located on the Right Pedal Leg 16 to the Right Roller Leg with the Roller Axle two M10 x 25mm x 1 5mm Washers 83 and two M10 x 15mm Patch Screws 82 Repeat this step for the Left Roller Leg not shown and the Left Pedal Leg not shown
2. 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 22 R0108A EXPLODED DRAWING A Model No PFEL05807 1 OL 25 PART LIST Model No PFEL05807 1 Key No Qty OONDARWND DNPO NNNANANH H HNNNHANHANYNNNNH HHH ANNH HANH ANN HH Description Key No Qty Base 41 12 Frame 42 2 Outer Crank Arm Cover 43 1 Inner Crank Arm Cover 44 1 Console 45 1 Upright 46 2 Roller Cover 47 4 Left Handlebar 48 1 Right Handlebar 49 2 Handlebar Endcap 50 1 Handlebar Leg 51 1 Left Roller Leg 52 1 Left Pedal 53 1 Left Pedal Leg 54 2 Right Pedal 55 2 Right Pedal Leg 56 1 Frame Cover 57 1 Inner Handlebar Cover 58 1 Outer Handlebar Cover 59 1 Axle Bearing 60 2 Right Roller Leg 61 1 Roller 62 1 Rear Frame Cover 63 1 Roller Axle 64 2 Wheel 65 1 Foot 66 2 Center Frame Cover 67 1 Left Side Shield 68 1 Right Side Shield 69 1 Crank Axle Cap 70 4 Axle Cap 71 4 Pedal Leg Axle 72 2 Axle Bushing 73 10 Selector 74 8 Selector Axle 75 2 Crank Arm 76 2 Convenience Tray 77 2 Cr
3. and then your heart rate will be shown For the most accurate heart rate read ing 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 17 HOW TO USE A WEIGHT LOSS WORKOUT 1 Begin pedaling to turn on the console See step 1 on page 16 Select a weight loss workout To select one of the four weight loss workouts press the Enter Exit button repeatedly until the name of a WEIGHT LOSS workout appears in the upper display st Profile When you select a weight loss workout the name of the workout and the workout time will appear in the displays and a profile of the resistance levels of the workout will scroll across the center display Press Start or begin pedaling to start the workout Each weight loss workout is divided into 25 30 or 45 one minute segments One resistance level and one target rpm revolutions per minute setting are programmed for each segment Note The same resistance level and or target rpm setting may be programmed for consecutive segments During the workout the workout profile will show your progress see the drawing above The flash ing segment of the profile represents the current segment of the workout The height of the flashing segment indicates the resistance level for the cur rent segment At the end of each segment of the workout a series of tones will soun
4. the customer will be responsible for a minimal trip charge This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse 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 100
5. Identify the Right Pedal 15 and the Right Pedal Leg 16 which are marked with R stickers Orient the Right Pedal and the Right Pedal Leg as shown Attach the Right Pedal with four M6 x 16mm Phillips Patch Screws 87 and four M6 Split Washers 88 Repeat this step for the Left Pedal not shown and the Left Pedal Leg not shown 5 Apply a small amount of grease to the axle on the right Crank Arm 36 and to a Wave Washer 93 Then slide the Wave Washer onto the Crank Arm Also apply a small amount of white grease which is marked with a For Wheels sticker to the Roller 22 on the Right Roller Leg 21 spread the grease evenly around the Roller Slide the Right Roller Leg 21 onto the axle on the right Crank Arm 36 and set the Roller 22 on the Base 1 Attach the Right Roller Leg with an M10 x 15mm Patch Screw 82 a Crank Axle Cap 30 and an M10 x 25mm x 1 5mm Washer 83 Repeat this step for the other side of the elliptical exerciser 6 Attach the Center Frame Cover 27 to the Base 1 with six M4 x 12mm Flange Screws 73 8 o Orient the Rear Frame Cover 23 as shown While a second person tips the elliptical exercis er forward attach the Rear Frame Cover to the Base 1 with four M4 x 65mm Screws 91 and two M4 x 16mm Self tapping Screws 79 Have a second person hold the Upright 6 near the Frame 2 as shown Pull the Wire Harness 48 out of the Frame 2 and ins
6. off the lower pedal 13 HOW TO ADJUST THE SELECTOR HOW TO LEVEL THE ELLIPTICAL EXERCISER The pedals on the elliptical exerciser move your feet in If the elliptical a natural elliptical path You can adjust the selectors exerciser rocks on the elliptical exerciser so that the pedals move ina slightly on your more vertical path or a more horizontal path floor during use turn one or To adjust the elliptical exerciser so that the pedals both of the lev move in a more vertical path pivot the two selectors eling feet i sio cme Leveling to the high position to adjust the elliptical exerciser so beneath the Fost that the pedals move in a more horizontal path pivot base until the the selectors to the low position IMPORTANT Make rocking motion sure to adjust both selectors to the same position is eliminated 14 CONSOLE DIAGRAM Hit FITNESS JOURNAL TRIP TOTAL Pit CLASSIC WORKOUTS ENTER EXIT FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you use 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 weight loss workouts designed to he
7. you select a workout you can change the display mode to view the exercise information you are most interested in viewing To change the display mode press the Display button repeatedly until the desired exercise information appears in the left or right display After several seconds the dis play mode will change automatically as before 5 Measure your heart rate if desired If your heart rate is not shown make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the metal contacts tightly For optimal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts If there are sheets of clear plastic on the metal contacts on the handgrip pulse sen sor remove the plas tic To measure your heart rate hold the handgrip pulse sensor with your palms resting against the metal con If the pedals do not move for several seconds a tacts Avoid moving series of tones will sound the console will pause your hands or grip and the time will flash in the display ping the contacts tightly 6 When you are finished exercising the console will turn off automatically If the pedals do not move for about five minutes the console will turn off and the display will be reset When your pulse is detected a heart shaped symbol will flash in the left display Each time your heart beats one or two dashes will appear
8. 0 W LOGAN UT 84321 9813 Part No 262879 RO108A Printed in China 2008 ICON IP Inc
9. RIP To view the total distance pedaled and the total number of hours the elliptical exerciser has been used since the elliptical exerciser was purchased press the Trip Total button again Note When the word K REVS appears in the upper display the number shown in the right display multiplied by one thousand equals the total distance To exit the fitness journal press the Trip Total but ton a third time MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical exerciser regularly Replace any worn parts immediately To clean the elliptical exerciser 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 display becomes dim the batteries should be replaced most console problems are the result of low batteries See assembly step 13 on page 11 for replacement instructions HOW TO LEVEL THE ELLIPTICAL EXERCISER If the elliptical exerciser rocks slightly on your floor during use see HOW TO LEVEL THE ELLIPTICAL EXERCISER on page 14 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 first remove the screws from the left and right side shields there are two sizes of screws in the side shields note which size of screw you remove from each hole Gent
10. StrideClimber 630 Model No PFEL05807 1 Serial No Write the serial number in the USE R S MAN UAL space above for future reference Serial Number Decal under frame QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 888 533 1333 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 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 WARNING DECAL PLACEMENT 2 IMPORTANT PREGAUTIONS 2 iii pad Vode te dead E a EA ewe tw eed ee eae 3 BEFORE YOU BEGIN tess 20k ered ate Roe dae Reo e ama ede ae Rea da Read ee 4 ASSEMBLY cere resas penr ad d Had tee Cod dee eee Ee ee EEO bee aa et Hs a AAE Ea eee aaa ed ead 5 HOW TO USE THE ELLIPTICAL EXERCISER 0 0 ects 13 MAINTENANCE AND TROUBLESHOOTING 0 0 0 ccc cette 20 EXERCISE GUIDELINES ii ieus raw ac ede AN a aay A Hewes de wa 21 PART LIST es sucs4us dose dence boas pene eae E eae Reade Fee eee eee Eee eee EE 23 EXPLODED DRAWING pr s cara d
11. ain your cur rent pace IMPORTANT The target rpm settings are intended only to provide motivation Your actu al pace may be slower than the target rpm set tings Make sure to pedal at a pace that is com fortable for you 19 If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Quick Resistance buttons However when the current segment ends the ped als will automatically adjust to the resistance level for the next segment If you stop pedaling for several seconds a series of tones will sound and the workout will pause To restart the workout simply resume pedaling The workout will continue until the last segment of the profile flashes and the last segment of the workout ends When the last segment of the workout ends the words PROGRAM DONE will appear in the upper display 4 Follow your progress with the displays See step 4 on page 16 a Measure your heart rate if desired See step 5 on page 17 6 When you are finished exercising the console will turn off automatically See step 6 on page 17 HOW TO VIEW THE FITNESS JOURNAL To view the fitness journal press the Trip Total but ton The trip distance for your current workout and the number of hours the elliptical exerciser has been used during the current workout will appear in the display Note The trip distance will be reset each time you use the console HPS T
12. ank Hub 78 2 Pulley Spacer 79 20 Pulley 80 2 23 R0108A Description Axle Bushing Pedal Leg Endcap Crank Sleeve Left Crank Bearing Set Crank Selector Cover Snap Ring Wire Harness Selector Spacer Reed Switch Wire Belt Flywheel C Magnet Outer Bearing Set Magnet Spring Idler Flywheel Pulley Clamp Inner Bearing Set Motor Resistance Cable Pulley Resistance Cable Set Foam Grip Pivot Axle Hub Cover Stop Screw Idler Screw M8 Flange Screw M8 x 35mm Screw M8 x 42mm Button Bolt M10 Split Washer M4 x 12mm Flange Screw M8 x 25mm Screw 3 8 Flange Screw M10 Spacer Pivot Bushing M10 x 48mm Patch Screw M4 x 16mm Self tapping Screw M10 x 23mm Shoulder Patch Screw Key No Qty Description Key No Qty Description 81 2 M10 x 20mm x 2mm Washer 92 1 M4 x 12mm Screw 82 14 M10 x 15mm Patch Screw 93 8 Wave Washer 83 14 M10 x 25mm x 1 5mm Washer 94 2 M10 x 35mm Shoulder Patch Screw 84 2 M4 x 16mm Flange Screw 95 3 M8 x 16mm Patch Screw 85 8 M4 x 12mm Screw 96 6 M8 Nylon Locknut 86 6 M4 x 16mm Screw 97 2 M10 x 62mm Patch Bolt 87 8 M6 x 16mm Phillips Patch Screw 98 2 Selector Axle Cap 88 8 M6 Split Washer 99 1 Right Crank Bearing Set 89 2 E Clip hi Hex Key 90 1 Cover Grease Packet 91 4 M4 x 65mm Screw hi User s Manual Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not i
13. ble the elliptical exerciser call 1 800 445 2480 Assembly requires two persons Place all parts of the elliptical exerciser in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed In addition to the included tools assembly requires a Phillips screwdriver 3 wrench G 32 and a rubber mallet ai an adjustable As you assemble the elliptical exerciser use the drawings below to identify small parts The number in parenthe ses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the parentheses is the quantity needed for assembly IMPORTANT Some small parts may have been preassembled If a part is not in the hardware kit check to see if it has been preassembled M6 Split Washer 88 8 M8 Nylon M10 Spacer Locknut 96 4 76 2 M4 x 16mm Flange Screw 84 2 7 al lt a M4 x 16mm Screw 86 4 amp L dl M4 x 16mm Self tapping Screw 79 10 3 6 ia I AAA M4 x 65mm Screw 91 4 I M4 x 12mm Flange Screw M10 Split Washer 72 2 Q M10 x 20mm x 2mm Washer 81 2 Wave Washer 93 6 M10 x 25mm x 1 5mm Washer Lib M6 x 16mm Phillips Patch Screw 87 8
14. d and the next segment of the profile will begin to flash If a differ ent resistance level is programmed for the next segment the resistance level will appear in the display for a few seconds to alert you The resis tance of the pedals will then change 18 6 As you exercise you will be prompted to keep your pedaling pace near the target rpm setting for the current segment When the words PEDAL FASTER appear in the upper display increase your pace When the words PEDAL SLOWER appear decrease your pace When the words PEDALING IN RANGE appear maintain your cur rent pace IMPORTANT The target rpm settings are intended only to provide motivation Your actu al pace may be slower than the target rpm set tings Make sure to pedal at a pace that is com fortable for you If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Quick Resistance buttons However when the current segment ends the ped als will automatically adjust to the resistance level for the next segment If you stop pedaling for several seconds a series of tones will sound and the workout will pause To restart the workout simply resume pedaling The workout will continue until the last segment of the profile flashes and the last segment of the workout ends When the last segment of the workout ends the words PROGRAM DONE will appear in the upper display Follow your pr
15. dition 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 Remember the key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles ten dons bend your back leg as well Stretches Calves achilles ten dons and ankles
16. ert it upward through the Upright 6 Tip Use a piece of tape or an elastic band to hold the Wire Harness in place until step 14 Insert the Upright 6 into the Frame 2 Attach the Upright with three M8 x 16mm Patch Screws 95 Tip Start all screws before tightening any of them Avoid pinching the Wire Harness 48 between the Upright and the Frame Apply a generous amount of grease to the Pivot Axle 65 and insert it into the Frame 2 Orient the two Frame Covers 17 as shown Attach the Frame Covers to the Frame 2 with four M4 x 16mm Screws 86 Avoid pinching the Wire Harness 48 during this step 10 Identify the Right Handlebar 9 which is 11 marked with an R sticker Insert the Right Handlebar into one of the Handlebar Legs 11 as shown Attach the Right Handlebar 9 with two M8 x 96 42mm Button Bolts 71 and two M8 Nylon feet Locknuts 96 Make sure that the Nylon AB Hexagonal Locknuts are inside the hexagonal holes Holes Repeat this step for the Left Handlebar not shown and the other Handlebar Leg not shown Orient an Inner Handlebar Cover 18 and an Outer Handlebar Cover 19 around the Right Handlebar 9 as shown Attach the Outer Handlebar Cover 19 with an M4 x 16mm Flange Screw 84 Then attach the Inner Handlebar Cover 18 with two M4 x 16mm Self tapping Screws 79 Repeat this step for the Left Handlebar not shown 10 12 Apply a smal
17. l To avoid damaging the console use only a manufacturer supplied power supply Plug one end of the power supply into the jack on the console Plug the other end of the power supply into an appropriate outlet that is properly installed in accordance with all local codes and ordinances Grease Battery Cover Batteries Console Screws 11 14 15 16 While a second person holds the Console 5 near the Upright 6 connect the console wire to the Wire Harness 48 Insert the excess wire downward into the Upright Tip Avoid pinching the Wire Harness 48 during this step Attach the Console 5 to the Upright 6 with four M4 x 16mm Self tapping Screws 79 Console Wire Avoid pinching the Wire Harness 48 during this step Apply a generous amount of grease to a Pedal Leg Axle 32 Insert the Pedal Leg Axle into the bottom of the right Handlebar Leg 11 Apply a small amount of grease to a Wave Washer 93 Slide the Wave Washer onto the right side of the Pedal Leg Axle 32 Orient the Right Pedal Leg 16 as shown and slide it onto the Pedal Leg Axle 32 Attach the Right Pedal Leg to the right Handlebar Leg 11 with two M10 x 15mm Patch Screws 82 two Axle Caps 31 and two M10 x 25mm x 1 5mm Washers 83 Repeat this step for the other side of the elliptical exerciser Make sure that all parts of the elliptical exerciser are properly tightened Note Some hardware may be left ove
18. l amount of grease to a Wave Washer 93 Slide the Wave Washer onto the right side of the Pivot Axle 65 Next slide the Right Handlebar 9 onto the Pivot Axle Attach the Right Handlebar 9 with an M10 x 23mm Shoulder Patch Screw 80 and an M10 x 20mm x 2mm Washer 81 Repeat this step to attach the Left Handlebar 8 to the Pivot Axle 65 The Console 5 can be operated with four 1 5V D batteries not included alkaline batteries are recommended IMPORTANT If the ellipti cal exerciser has been exposed to cold tem peratures allow it to warm to room tempera ture before inserting batteries into the Console If you do not do this the console displays or other electronic components may become damaged Remove the two bat tery screws from the back of the console and remove the battery cover Insert four batteries into the Console Orient the batteries as shown by the markings inside the battery compartment Then reattach the battery cover Note If it is difficult to reattach the battery cover remove the two battery screws loosen the two indicated console screws a few turns insert the lower edge of the battery cover into the console and then retighten the two console screws Then reattach the battery cover with the two battery screws The Console 5 can also be operated with an optional power supply instead of batteries To purchase a power supply call the telephone number on the front cover of this manua
19. llustrated 24 R0108A EXPLODED DRAWING B Model No PFEL05807 1 ES Q ye E 26 R0108A EXPLODED DRAWING C Model No PFEL05807 1 27 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual 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 one 1 year from the date of purchase There is a seven 7 year warranty on the resistance mechanism There is a lifetime warranty on the frame 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 If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service
20. lp you burn calories and lose unwanted pounds The console guides you through an effective weight loss workout by prompting you to vary your pace and by automatically changing the resistance of the pedals 15 The console also offers eight preset workouts that auto matically change the resistance of the pedals and prompt you to vary your pace while guiding you through an effective workout You can also use the fitness journal to view usage infor mation for your elliptical exerciser To use the manual mode of the console follow the steps beginning on page 16 To use a weight loss workout see page 18 To use a preset workout see page 19 To view the fitness journal see page 19 HOW TO USE THE MANUAL MODE Note If there is a sheet of clear plastic on the face of the console remove the plastic 1 Begin pedaling to turn on the console A moment after you turn on the console the dis plays will light Select the manual mode Each time you turn on the console the manual mode will be selected automatically If you have selected a workout reselect the manual mode by pressing the Enter Exit button repeatedly until the words MANUAL MODE appear in the upper display Press the Start button or begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing one of the ten numbered Quick Resistance buttons Note After you press the but tons it
21. ly pull the side shields apart and remove the convenience tray Next see the drawing below and locate the Reed Switch 50 Loosen but do not remove the indicated M4 x 16mm Self tapping Screw 79 Slide the Reed Switch slightly toward or away from a Magnet 55 on the flywheel Then retighten the Screw Turn one of the Crank Arms 36 for a moment Repeat until the console displays correct feedback When the Reed Switch is correctly adjusted replace the convenience tray and reattach the left and right side shields HOW TO ADJUST THE DRIVE BELT If the pedals slip while you are pedaling even while the resistance is adjusted to the highest setting the drive belt may need to be adjusted To adjust the drive belt first remove the screws from the left and right side shields there are two sizes of screws in the side shields note which size of screw you remove from each hole Gently pull the side shields apart and remove the convenience tray Next locate the Idler Screw 68 and loosen it one half turn Step onto the elliptical exerciser and move the pedals If the pedals continue to slip turn the Idler Screw another half turn and test the pedals again Continue in this way until the pedals no longer slip Then replace the convenience tray and reattach the side shields EXERCISE GUIDELINES A WARNING before beginning this or any exercise program consult your physician This is especially important for persons ove
22. ogress with the displays See step 4 on page 16 Measure your heart rate if desired See step 5 on page 17 When you are finished exercising the console will turn off automatically See step 6 on page 17 HOW TO USE A PRESET WORKOUT 1 Begin pedaling to turn on the console See step 1 on page 16 Select a preset workout To select one of the eight preset workouts press the Enter Exit button repeatedly until the name of a WORKOUT appears in the upper display Profile When you select a preset workout the name of the workout and the workout time will appear in the displays and a profile of the resistance levels of the workout will scroll across the center display Press Start or begin pedaling to start the workout The workout is divided into 20 30 or 45 one minute segments One resistance level and one target rpm setting are programmed for each seg ment Note The same resistance level and or target rpm revolutions per minute setting may be pro grammed for consecutive segments The displays for a preset workout will work in the same way as the displays for a weight loss workout see step 3 on page 18 As you exercise you will be prompted to keep your pedaling pace near the target rpm setting for the current segment When the words PEDAL FASTER appear in the upper display increase your pace When the words PEDAL SLOWER appear decrease your pace When the words PEDALING IN RANGE appear maint
23. ons with pre existing health problems It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions Your elliptical exerciser is intended for home use only Do not use your elliptical exerciser in a commercial rental or institutional set ting Keep your elliptical exerciser indoors away from moisture and dust Place your elliptical exerciser on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around your elliptical exerciser to mount dismount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from your elliptical exerciser at all times Your elliptical exerciser should not be used by persons weighing more than 275 Ibs 124 kg 10 11 12 13 14 Wear appropriate exercise clothes when exercising do not wear loose clothes that could become caught on your elliptical exer ciser Always wear athletic shoes for foot protection Hold the handgrip pulse sensor or the handle bars when mounting dismounting or using your elliptical exerciser Keep your back straight while using your elliptical exerciser do not arch your back The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse senso
24. r after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical exerciser 12 HOW TO USE THE ELLIPTICAL EXERCISER HOW TO MOVE THE ELLIPTICAL EXERCISER Due to the size and weight of the elliptical exercis er moving it requires two persons Stand in front of the elliptical exerciser hold the upright and place one foot against one of the front wheels Pull on the upright and have a second person lift the base until the elliptical exerciser will roll on the front wheels Carefully move the elliptical exerciser to the desired location and then lower it to the floor Pull on the your foot HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser hold the handlebars and step onto the pedal that is in the lower position Then step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The crank arm covers can turn in either direction It is recommended that you turn the crank arm covers in the direction shown by the arrow below however for variety you can turn the crank arm covers in the opposite direction Handlebars Crank Arm Cover To dismount the elliptical exerciser wait until the ped als come to a complete stop Note The elliptical exerciser does not have a free wheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the higher pedal first Then step
25. r is intended only as an exercise aid in determining heart rate trends in general When you stop exercising allow the pedals to slowly come to a stop If you feel pain or dizziness while exercising stop immediately and cool down Use your elliptical exerciser only as described in this manual BEFORE YOU BEGIN Thank you for selecting the revolutionary PROFORM STRIDECLIMBER 650 elliptical exerciser The PROFORM STRIDECLIMBER 650 elliptical exerciser provides a wide array of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the elliptical exerciser If you have ques tions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before con Book Rack tacting us The model number and the location of the serial number decal are shown on the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the elliptical exerciser at www proformservice com registration Before reading further please familiarize yourself with the parts that are labeled in the drawing below Handgrip Pulse Sensor Handlebar Console Accessory Tray Water Bottle Holder Leveling Foot Wheel Selector No water bottle is included ASSEMBLY To hire an authorized service technician to assem
26. r 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 These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 145 138 130 125 120 115 130 125 115 Y Y 118 110 103 105 95 90 Y 20 30 40 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 21 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first fe
27. ua edad ats a A sea nel eee Rad ale cate pea Aa 25 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY si a cea ae ces ee eee eek eee RE eee Ra ee e Back Cover WARNING DECAL PLACEMENT The warning decal shown here has been applied in the location shown If the decal AWARNING is missing or illegible call the telephone Misuse of this machine may result in serious number on the front cover of this manual injury and request a free replacement decal Read user s manual prior to use and follow Apply the decal in the location shown all warnings and instructions Note The decal may not be shown at actual Do not allow children 2 on or around machine size 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 275 pounds Replace label if damaged illegible or removed RA PROFORM is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your elliptical exerciser before using your elliptical exerciser ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product Ue Before beginning any exercise program consult your physician This is especially important for persons over the age of 35 or pers
28. w minutes of exercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your con
29. will take a moment for the pedals to reach the selected resistance level Follow your progress with the displays The left display This display will show the elapsed time Note When you select a workout the display will show the time remain ing in the workout instead of the elapsed time The left display will also show your heart rate when you use the handgrip pulse sensor see step 5 on page 17 When you select a workout the left display will also show the approximate number of calories you have burned The center display When you select the manual mode this dis play will show a track that represents 640 revolutions 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 jo e The center display will also show the resis sr tance level of the ped a IS als for a few seconds RESIST each time the resis tance level changes The right display This display will show the distance total revo lutions you have ped aled When you select a workout the right display will also show your pedaling pace in revolutions per minute rpm The upper display When you select the manual mode the upper display will show the approximate number of calories you have burned and your ped aling pace in revolutions per minute rpm Note When

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