USER`S MANUAL - Icon Heath & Fitness
Contents
1. 12 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 exer cise for at least four minutes Then stop exercising and place two fingers on your wrist as shown Take a six second heart beat count and multi ply the result by 10 to find your heart rate For exam ple 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 During the first few weeks of your exercise pro gram do not keep your heart rate in your training zone for longer than 20 minutes A cool down wi2. IMPORTANT PRECAUTIONS occ 3 BEFORE YOUIBEGIN ergi ramram ea o a oie A ARAS 4 ASSEMBLY wee iid cae area paid KROG Ai a tor aa A Aa Heed ae betes RA A ada 5 HOW TO USE THE ELLIPTICAL TRAINER 00 0 c eee 9 MAINTENANCE AND TROUBLE SHOOTING occ 11 CONDITIONING GUIDELINES 0 0 0 0 ee nee 12 PARTEIST vecina esse ee b a ate che eae RA Pee ee Re ee ee Oe ee deed 14 EXPLODED DRAWING sico oo edad eine oa ew e Pe ee Pale owed i ee ep 15 HOW TO ORDER REPLACEMENT PARTS 0 0000 e eee tee Back Cover PROFORM is a registered trademark of ICON Health amp Fitness Inc 2 EXPLODED DRAWING Model No PFEVEL19010 15 R1201A PART LIST Model No PFEVEL19010 R1201A IMPORTANT PRECAUTIONS Key No Qty Description Key No Qty Description d p il A WARNING To reduce the risk of serious injury read the following important precau 1 1 Frame 36 6 M4 x 19mm Flange Screw tions before using the PROFORM 465S elliptical trainer 2 1 Upright 37 4 Pedal Arm Bushing 3 1 Left Side Shield 38 7 M8 Nylon Locknut 1 Read all instructions in this manual before 7 The elliptical trainer should not be used by 4 1 Right Side Shield 39 2 M10 Washer using the elliptical trainer Use the elliptical persons weighing more than 114 kg 5 2 Handlebar Arm 40 2 Pedal Arm Bolt Set trainer only as described in this manual 6 1 Left Handlebar 41 2 M6 x 72mm Bolt 8 Always wear appropriate clothing when 7 2 Push Nut 42 5 M
3. two M10 Nylon Locknuts 33 and two M10 Split Washers 59 Do not tighten the Button Bolts yet A Metal Bracket Connect the Upper Wire 44 to the wire on the Console 23 Next attach the Console to the Upright 2 with four M4 x 12mm Screws 42 Press the Resistance Knob 63 onto the Resistance Control 45 Make sure not to pinch the wires or cables MAINTENANCE AND TROUBLESHOOTING Inspect and properly tighten all parts of the elliptical trainer regularly Replace any worn parts immediately The elliptical trainer can be cleaned with a soft cloth and a small amount of mild detergent Do not use abrasives or solvents To prevent damage to the console keep liquids away from the console and keep the console out of direct sunlight When storing the elliptical trainer remove the batter ies from the console Keep the elliptical trainer in a clean dry location away from moisture and dust CONSOLE TROUBLESHOOTING If the console does not function properly replace the batteries refer to assembly step 9 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 first refer to assembly step 8 on page 8 and remove the Pedals 13 14 Next refer to step 7 on page 7 and remove the Pedal Arms 11 12 Next remove the four Screws 51 from the right Pedal Disc 15 and slide the Pedal Disc
4. ed the manual ACTUAL y SCAN CALS FAT CALS mode go to step 4 If you selected one Ll 1955 of the pacer programs two columns of bars will appear in the display The left column will show one bar indicating a relatively slow pace The right column will show your actual pedaling pace Change your pace until only one bar appears in the right column Each time the target pace changes during the program change your pedal ing pace to keep both columns at the same height RAM 4 SPEED TIME DISTANCE Target Follow your progress with the monitor modes The scan mode ACTUAL ww _ SCAN CALS FAT CALS Repeatedly press the dis Mode icc play button Arrows ot of until an arrow RAMA SPEED TIME DISTANCE appears under the word scan When the scan mode is selected the console will display the speed time distance fat calories and calo ries modes for five seconds each in a repeating cycle The speed time dis ACTUAL ww SCAN CALS FAT CALS tance fat calories mode To RAMA SPEED TIME DISTANCE select one of these modes for continuous display repeatedly press the display button until an arrow appears below or above the desired mode Make sure that there is not an arrow under the word scan To reset the display press the on reset button Turn off the power To turn off the power simply wait for about six minutes lf the pedals are not moved and
5. arch your back 21 2 Front Endcap 57 1 M10 Flat Head Bolt larly Replace any worn parts immediately 22 2 Wheel 58 1 Magnet 12 If you feel pain or dizziness at any time 23 1 Console 59 2 M10 Split Washer 6 Keep children under the age of 12 and pets whilst exercising stop immediately and 24 2 Handgrip 60 4 Large Handlebar Arm Bushing away from the elliptical trainer at all times begin cooling down 25 1 Idler Bracket 61 2 5 16 x 25 4mm Hex Bolt 26 1 Idler Wheel 62 1 Idler Adjustment Bolt 27 2 Idler Wheel Bearing 63 1 aos Knob A WARNING Before beginning this or any exercise program consult your physician 28 1 Idler Wheel Axle 64 4 M4 x 25mm Screw This is especially important for persons over the age of 35 or persons with pre existing health 29 1 Battery Cover 65 1 Lower Resistance Cable problems Read all instructions before using ICON assumes no responsibility for personal injury 30 2 Large Snap Ring 66 2 M6 Nylon Locknut or property damage sustained by or through the use of this product 31 2 Large Bearing 67 2 M10 x 74mm Button Bolt 32 1 Pedal Axle 68 1 M8 x 22mm Flat Head Screw 33 7 M10 Nylon Locknut 1 Allen Wrench 34 4 M10 x 75mm Carriage Bolt 1 Grease 35 2 M8 5 Washer 1 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 14 BEFORE YOU BEGIN Congratulations for selecting the PROF
6. the console buttons are not pressed for six minutes the power will turn off automatically Identify the Left Handlebar 6 which is marked with a sticker Insert the Left Handlebar into one of the Handlebar Arms 5 make sure that the Handlebar Arm is turned so the hexagonal holes are on the indicated side Attach the Left Handlebar to one of the Handlebar Arms with two M8 x 45mm Bolts 50 and two M8 Nylon Locknuts 38 Make sure that the Nylon Locknuts are inside of the hexagonal holes Do not fully tighten the Bolts yet Attach the Right Handlebar to the other Handlebar Arm not shown in the same way Hexagonal Holes Apply a small amount of the included grease to the left and right axles on the Upright 2 Identify the Left Handlebar 6 which is marked with a sticker Slide a Frame Spacer 48 a Handlebar Spacer 47 the Left Handlebar and a Handlebar Cap 46 onto the left axle on the Upright 2 as shown Slide an M10 5 Washer 55 onto an M8 x 25mm Button Screw 56 and tighten the Button Screw into the axle Attach the Right Handlebar 8 in the same way Apply a small amount of grease to the axle on the left Disc Crossbar 16 Slide the Left Pedal Arm 11 onto the axle and attach it with an M8 5 Washer 35 and an M8 Nylon Locknut 38 Insert the left Handlebar Arm 5 into the bracket on the end of the Left Pedal Arm 11 and attach it with a Pedal Arm Bolt Set 40 Repeat this step to attach the R
7. 4 x 12mm Screw 2 Itis the responsibility of the owner to ensure using the elliptical trainer Always wear ath 8 1 Right Handlebar 44 1 Upper Wire that all users of the elliptical trainer are ade letic shoes for foot protection 9 1 Rear Stabiliser 45 1 Resistance Control Cable quately informed of all precautions 10 1 Front Stabiliser 46 2 Handlebar Cap 9 When mounting or dismounting the elliptical 11 1 Left Pedal Arm 47 2 Handlebar Spacer 3 The elliptical trainer is intended for in home trainer always hold the handlebars and step 12 1 Right Pedal Arm 48 2 Frame Spacer use only Do not use the elliptical trainer in a onto and off the pedal that is in the lowest 13 1 Left Pedal 49 4 Small Handlebar Arm Bushing commercial rental or institutional setting position 14 1 Right Pedal 50 4 M8 x 45mm Bolt 15 2 Pedal Disc 51 8 M6 x 25mm Screw 4 Place the elliptical trainer on a level surface 10 Each time you stop exercising on the 16 2 Disc Crossbar 52 11 M4 x 16mm Self tapping Screw with a mat beneath it to protect the floor or elliptical trainer allow the pedals to come to 17 1 Flywheel 53 1 Reed Switch Wire carpet Keep the elliptical trainer indoors a complete stop before dismounting 18 1 Side Shield Bracket 54 2 Cable Clamp away from moisture and dust 19 1 Drive Belt 55 2 M10 5 Washer 11 Always keep your back straight when using 20 2 Rear Endcap 56 2 M8 x 25mm Button Screw 5 Inspect and properly tighten all parts regu the elliptical trainer Do not
8. ORDERING REPLACEMENT PARTS If you encounter any difficulties with this product or if you need to order replacement parts call the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department E 7 A Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG A ea ii U S E R S MAN UAL UK Tel 08457 089 009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 When ordering parts please be prepared to give the following information QUESTIONS e the MODEL NUMBER of the product PFEVEL19010 Asa manutaciite waare the NAME of the product PROFORM 465S elliptical trainer committed to providing com plete customer satisfaction If e the SERIAL NUMBER of the product see the front cover of this manual you have questions or if there are missing or damaged parts e the KEY NUMBER and DESCRIPTION of the part s see page 14 of this manual please call 08457 089 009 Or write ICON Health 8 Fitness Ltd N y Customer Service Department LC Unit 4 gt HB Revie Road Industrial Estate f N Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com 4 CAUTION Read all precautions and instructions in this manual before using this equipment Keep this manual for future reference So www iconeurope com Part No 181151 R1201A Printed in China 2001 ICON Health amp Fitness Inc TABLE OF CONTENTS
9. ORM 465S elliptical trainer The 465S is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimizing the impact on your knees and ankles And the unique 465S features adjustable resistance upper body handlebars and a multi mode console to help you get the most from your exercise Welcome to a whole new world of natural elliptical motion exercise from PROFORM For your benefit read this manual carefully before you use the elliptical trainer If you have questions after reading the manual please call our Customer Service Department toll free at 08457 089 009 To help us assist you please note the product model number and serial number before calling The model number is PFEVEL19010 The serial number can be found on a decal attached to the elliptical trainer see the front cover of this manual for the location of the decal Before reading further please look at the drawing below and familiarize yourself with the labeled parts Handlebar Console Resistance Knob Upright Wheel K KSA Side Shield S Pedal Disk Pedal Arm Pedal LEFT SIDE 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 Hol
10. d for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance 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 13 CONDITIONING GUIDELINES 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 following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essen
11. de shows the distance you have pedaled in miles or kilometers Fat Calories FAT CALS This mode shows the approximate number of fat calories you have burned see Burning Fat on page 12 Calories CALS This mode shows the approximate number of calories you have burned Scan This mode displays the Speed Time Distance Fat Calories and Calories modes for five seconds each in a repeating cycle HOW TO SELECT MILES OR KILOMETERS When the letters KPH appear in the display the con sole will display speed and distance in kilometers When the letters KPH do not appear the console will display speed and distance in miles To change the unit of measurement first press the on reset button Next hold down the program and display buttons for several seconds until the letters KPH appear or disap pear
12. ight Pedal Arm 12 Refer to step 5 Tighten the M8 x 45mm Bolts 50 in the Handlebar Arms 5 Tighten the two M10 x 74mm Button Bolts 67 8 Find the Left Pedal 13 which has a ridge on the right side Attach the Left Pedal to the Left Pedal Arm 11 with three M4 x 19mm Flange Screws 36 as shown Attach the Right Pedal to the Right Pedal Arm not shown in the same way The Console 23 requires two 1 5V batteries not included alkaline batteries are recommended Slide off the Battery Cover 29 as shown Press two batter ies into the battery clip make sure that the negative ends of the batteries are touching the springs in the battery clip Reattach the Battery Cover 10 Make sure that all parts of the elliptical trainer are properly tightened Place a mat under the elliptical trainer to protect the floor or carpet from damage HOW TO USE THE ELLIPTICAL TRAINER HOW TO EXERCISE ON THE ELLIPTICAL TRAINER To mount the elliptical trainer firmly hold the handle bars and carefully step onto the pedal that is in the lowest position Next step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedal disks can turn in either direction It is recommended that you turn the pedal disks in the direction shown below howev er to give variety to your exercise you may choose to turn the pedal disks in the opposite direction z To dismo
13. off Remove all Screws 52 64 from the Right Side Shield 4 and remove the Right Side Shield Remove all Screws 52 from the Left Side Shield 3 and remove the Left Side Shield 11 Next refer to the drawing below and locate the Reed Switch 53 Loosen but do not remove the indicated Screw 52 Slide the Reed Switch slightly toward or away from the Magnet 58 on the flywheel Retighten the Screw Turn the left Pedal Disc 15 for a moment Repeat until the console displays correct feedback When the Reed Switch 53 is correctly adjusted reat tach the Side Shields 8 4 the right Pedal Disc 15 the Pedal Arms 11 12 and the Pedals 13 14 HOW TO ADJUST THE DRIVE BELT If you can feel the pedals slip whilst you are pedaling even when the resistance knob is turned to the maxi mum setting the Drive Belt 19 may need to be adjusted To adjust the Drive Belt you must remove both side shields Refer to the instructions at the left and remove the side shields Next loosen the M8 x 22mm Flat Head Screw 68 and turn the Idler Adjustment Bolt 62 until the Drive Belt 19 is tight Once the Drive Belt is tight tighten the Flat Head Screw Reattach the side shields HOW THE PACER PROGRAMS OPERATE The console offers three motivational pacer programs Each program lasts for twenty minutes When you use a pacer program two columns of bars will appear in the display The left column re
14. presents a target pace and the right column shows your actual pedaling pace The target pace will change periodically during the program as the target pace changes simply change your pedaling pace to keep both columns at the same height Important The target pace is a goal pace Your actual pace may be slower than the target pace especially during the first few months of your exercise program Be sure to exercise at a pace that is comfortable for you Actual ACTUAL Y SCAN CALS FAT CALS STEP BY STEP CONSOLE OPERATION Before the console can be operated two 1 5V bat teries must be installed See step 9 on page 8 1 Turn on the power To turn on the power press the on reset button or simply begin pedaling The entire display will appear for two seconds the console will then be ready for use Note If batteries were just installed the power will already be on A Select one of the three pacer programs or the manual mode To select one of the pacer programs ACTUAL w SCAN CALS repeatedly press the pro gram button The program indicator will show which program you have select ed To select the manual mode press the program button until the program indicator disappears The programs will be select ed in the following order program 1 program 2 program 3 manual mode Program Indicator RAM 4 SPEED TIME DISTANCE PROGRAM DISPLAY ON RESET 10 E Begin your workout If you select
15. th 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 The key to success is make exercise a regu lar and enjoyable part of your everyday life ASSEMBLY Assembly requires two people Place all parts of the elliptical trainer in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed In addition to the included allen wrench assembly requires a phillips screwdriver G3 two adjustable spanners oA a rubber mallet e and a pair of pliers gt Use the chart below to identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part from the PART LIST on page 14 The number after the dash indicates the quantity needed for assembly Note Some parts may have been pre attached for shipping If a part is not in the parts bag check to see if it has been pre attached J Cy Ol M8 Nylon M10 Split M10 5 Locknut 33 6 s d QUT so Locknut 38 6 Washer 59 2 Widener 35 2 Washer 55 2 M4 x 12mm M4 x 19mm Flange M8 x 25mm ON Screw 42 4 Screw 36 6 Scre
16. tial for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise 165 155 145 140 130 125 145 138 130 125 118 110 125 120 115 110 105 95 20 30 40 50 60 70 To find the proper heart rate for you first find your age at the bottom line 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 Burning Fat 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 near one of the lower two numbers in your training zone as you exercise
17. unt the elliptical trainer allow the pedals to come to a complete stop CAUTION The elliptical trainer does not have a free wheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the lowest pedal HOW TO ADJUST THE RESISTANCE OF THE PEDALS As you exercise you can adjust the resistance of the pedals with the resistance knob on the Resistance console To increase the resistance turn the knob clockwise to decrease the resistance turn the knob counterclock wise Important The knob may not stop turning when maximum or minimum resistance is reached When the knob becomes more difficult to turn stop turning it or damage will result DESCRIPTION OF THE CONSOLE The innovative console offers a manual mode and three moti ACTUAL SCAN CALS FAT CALS vational pacer M oe programs ARER Each pacer program IS PROGRAM DISPLAY ON RESET designed to guide you through an effective work out by pacing your exercise As you exercise six monitor modes will provide continuous exercise feedback The monitor modes are described below Speed This mode shows your pedaling pace in miles per hour or kilometers per hour Time lf you select the manual mode this mode will show the elapsed time If you select one of the three pacer programs this mode will show the time remain ing in the program Distance This mo
18. w 56 2 UU o x 74mm Button Bolt 67 2 UM UI M10 x 75mm Carriage Bolt 34 MAN Pedal Arm Bolt Set 40 2 M8 x 45mm Bolt 50 4 1 Identify the Front Stabiliser 10 Whilst another per son lifts the front of the Frame 1 attach the Front Stabiliser to the Frame with two M10 x 75mm Carriage Bolts 34 and two M10 Nylon Locknuts 33 Make sure that the Front Stabiliser is turned so the Wheels 22 are not touching the floor 2 Whilst another person lifts the back of the Frame 1 slightly attach the Rear Stabiliser 9 to the Frame with two M10 x 75mm Carriage Bolts 34 and two M10 Nylon Locknuts 33 Whilst another person holds the Upright 2 near the Frame 1 as shown connect the Upper Wire 44 to the Reed Switch Wire 53 Next connect the Resistance Cable 45 to the Lower Resistance Cable 65 in the following way e Refer to drawing A Pull up on the metal bracket and insert the tip of the Resistance Cable 45 into the wire clip on the Lower Resistance Cable 65 as shown e Refer to drawing B Firmly pull the Resistance Cable 45 and slide it into the metal bracket on the Lower Resistance Cable 65 as shown e Refer to drawing C Using pliers squeeze the prongs on the upper end of the metal bracket together Slide the Upright 2 onto the Frame 1 make sure not to pinch the wires or cables Attach the Upright with two M10 x 74mm Button Bolts 67
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