USER`S MANUAL - Icon Heath & Fitness
Contents
1. C Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the splitter Plug the splitter into the PHONES jack on your stereo Plug your head phones into the other side of the splitter Audio Cable Headphones 14 HOW TO USE THE MANUAL MODE 1 Turn on the console Note The console requires four 1 5V D batteries see assembly step 4 on page 6 To turn on the console press the On Reset button or begin pedaling See the drawing on page 10 to identify the On Reset button A Select the manual mode Each time the console is turned on the manual mode will be selected If a program has been select ed select the manual mode by pressing the Program button repeated ly until the letters RPM appear in the small display 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 and buttons below the large display There are ten resistance levels level 10 is the most challenging Note After the buttons are pressed it will take a few seconds for the resistance to reach the selected setting 4 Follow your progress with the small display and the large display The small display will show your pedaling pace in revolutions per minute RPM The indicator bar in the small display will increase or decrease in length2. Plug the adapter into an RCA Y adaptor available at electronics stores Next remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y adaptor Plug the Y adaptor into the AUDIO OUT jack on your VCR Y adaptor Z Audio Cable Adapter uE e Wire removed from AUDIO OUT jack HOW TO ADJUST THE UPRIGHT The upright can be adjusted to the height that is the most comfortable for you To adjust the upright first turn the indicated knob counterclock wise two or three turns to loosen it if the knob is not loosened enough it may scratch the upright Next pull the knob slide the M upright to the S 7 desired height and aun eee aa knob Move the upright up and down slightly until the pin on the knob snaps into one of the holes in the upright Then turn the knob clockwise until it is tight HOW TO ADJUST THE PEDAL STRAPS See assembly step 9 on page 8 to adjust the pedal straps HOW TO ADJUST THE HANDLEBAR The handlebar can be adjusted to the position that is the most comfortable for you To adjust the handlebar first turn the indicated handle counterclockwise to loosen it Note The adjustment handle works like a span ner Turn the handle counterclockwise pull it away from the handlebar turn it clockwise push it toward the handlebar and then turn it counterclock wise
3. seat bracket forward and backward slightly until the pin on the knob snaps into one of the holes in the seat bracket Then turn the knob clockwise until it is tight Bracket y HOW TO USE IFIT COM CD AND VIDEO PROGRAMS To use iFIT com CDs or videocassettes the exercise cycle must be connected to your portable CD player portable stereo home stereo computer with CD play er or VCR See HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER on page 14 To purchase iFIT com CDs and videocassettes visit our Web site at www iFlT com Follow the steps below to use an iFlT com CD or video program 1 Turn on the console See step 1 on page 11 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the iFIT com mode press the iFIT com button The indicator near the but ton will light and the letters IF will appear in the small display E Insert the iFIT com CD or videocassette If you are using an iFIT com CD insert the CD into your CD player If you are using an iFIT com videocassette insert the videocassette into your VCR El Press the play button on your CD player or VCR A moment after the play button is pressed your personal trainer will begin guiding you through your workout Simply follow your personal trainer s instructions 17 The program will function in almost the same way as a Smart program see step 3 on page 13 However an electronic
4. 1 Flywheel 1 User s Manual 38 1 Magnet 2 Allen Wrench 39 1 Small Pulley 1 Adapter Bracket Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 22 BEFORE YOU BEGIN Congratulations for selecting the new PROFORM 745 EKG exercise cycle Cycling is one of the most effec tive exercises for increasing cardiovascular fitness building endurance and toning the entire body The PROFORM 745 EKG offers an impressive array of features 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 Fan after reading this manual please call our Customer Service Department at 08457 089 009 To help us assist you please note the product model number and serial number before calling The model number is PFEVEX39831 The serial number can be found on a decal attached to the exercise cycle see the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Handlebar Console Pulse Sensor Adjustment Handle e Misuse of this product may result Water Bottle Holder Seat Adjustment Knob Adjustment Knob In serious injury Read user s man ual and follow all wa
5. 110 105 95 20 30 40 50 60 70 To find the proper heart rate for you first find your age at the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your 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 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 20 During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest num ber in your training zone as you exercise For maxi mum fat burning adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aero
6. as you increase or decrease your pedaling pace The upper sec tion of the large display will show the distance you have pedaled and the numbers of calories and fat calories you have burned see FAT BURNING on page 20 for an explanation of fat calories The display will change from one number to the next every few 11 seconds If you use the handgrip pulse sensor the display will also show your heart rate see step 5 on page 12 To view only the distance you have pedaled or the Upper Button number of calories or fat calories you have burned press the upper button on the left side of the large display until only the word DISTANCE CALORIES or FAT CALORIES appears in the upper section of the large display make sure that the word SCAN does not appear To again view the distance you have pedaled and the numbers of calories and fat calories you have burned press the upper button until the word SCAN reappears The centre of the large display will show the elapsed time and your current pace pace is shown in minutes per mile in this section of the large dis play The display will change from one number to the other every few seconds Note When a program is selected the display will show the time remaining in the program instead of the elapsed time To view only the elapsed time or your pace press the centre button on the left side of the large dis play until only the word TIME or PACE ap
7. chirping sound will alert you when the resistance level and or the target pace is about to change Note If the resistance of the pedals and or the target pace does not change when a chirp is heard Make sure that the indicator near the iFIT com button is lit e Adjust the volume of your CD player or VCR If the volume is too high or too low the con sole may not detect the program signals Make sure that the audio cable is properly connected and that it is fully plugged in 5 Follow your progress with the large display See step 4 on page 11 6 Measure your heart rate if desired See step 5 on page 12 Turn on the fan if desired See step 6 on page 12 When you are finished exercising the console will automatically turn off See step 7 on page 12 HOW TO CONNECT YOUR VCR Note If your VCR has an unused AUDIO OUT jack see instruction A below If the AUDIO OUT jack is being used see instruction B If you have a TV with a built in VCR see instruction B If your VCR is connected to your home stereo see HOW TO CONNECT YOUR HOME STEREO on page 15 A Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter Plug the adapter into the AUDIO OUT jack on your VCR 16 B Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter
8. drawings below to identify the small parts used in assembly The number in parenthesis below each drawing refers to the key number of the part from the PART LIST on page 22 The second number refers to the quantity needed for assembly Note Some small 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 of 09 Ol M8 Nylon M10 Black Nylon M8 Split M8 Washer Washer 64 4 67 1 Locknut 10 4 Locknut 63 4 i ec a M4 x 16mm M4 x 22mm M6 x 25 4mm Button Screw 66 4 Screw 71 2 Screw 33 1 A M10 x 65mm Carriage Bolt 65 4 1 Identify the Front Stabiliser 2 While another person lifts the front of the Frame 1 slightly attach the Front Stabilizer to the Frame with two M10 x 65mm Carriage Bolts 65 and two M10 Black Nylon Locknuts 63 Make sure that the Front Stabiliser is turned so the Wheels 50 are not touching the floor While another person lifts the back of the Frame 1 slightly attach the Rear Stabilizer 9 to the Frame with two M10 x 65mm Carriage Bolts 65 and two M10 Black Nylon Locknuts 63 While another person holds the Upright 13 in the posi tion shown connect the Upper Wire Harness 36 to the Lower Wire Harness 73 Turn the indicated Adjustment Knob 28 counterclock wise two or three turns to loosen it Next pull the Knob insert the Upright 13 into the
9. 7 4 Return Spring quately informed of all precautions Use the 9 1 Rear Stabiliser 48 4 M5 Washer exercise cycle only as described in this manual 10 The exercise cycle does not have a freewheel 10 5 M8 Nylon Locknut 49 1 Handlebar Clamp the pedals will continue to move until the fly 11 1 M6 x 38mm Bolt 50 2 Wheel 3 Use the exercise cycle indoors on a level sur wheel stops 12 1 Seat 51 2 M10 x 45mm Button Bolt face Keep the exercise cycle away from 13 1 Upright 52 7 M4 x 25mm Screw moisture and dust Place a mat under the 11 The pulse sensor is not a medical device 14 1 Upright Bushing 53 4 Adjustment Handle exercise cycle to protect the floor Various factors including the user s move 15 1 Handlebar 54 1 Pulley ment may affect the accuracy of heart rate 16 1 Console 55 4 Belt 4 Inspect and properly tighten all parts regular readings The pulse sensor is intended only 17 1 Left Side Shield 56 2 Flange Screw ly Replace any worn parts immediately as an exercise aid in determining heart rate 18 1 Right Side Shield 57 1 Right Crank Arm trends in general 19 1 Side Shield Cover 58 2 M6 x 8mm Screw 5 Keep children under the age of 12 and pets 20 1 Seat Post Bushing 59 2 M4 x 12mm Round Head Screw away from the exercise cycle at all times 12 The exercise cycle is intended for home use 21 1 Crank Assembly 60 2 Small Pulley Washer in only Do not use the exercise cycle in 22 1 Reed Switch Clamp 61 4 M8 x 35mm Screw 6 Wear appropriate clothing whe
10. Frame 1 and then release the Knob Be careful to avoid pinching the Wire Harnesses 36 73 Move the Upright up and down slightly until the pin on the Knob snaps into one of the holes in the Upright Then turn the Knob clockwise until it is tight Tighten the M6 x 25 4mm Button Screw 33 into the Frame 1 and into the slot in the side of the Upright 13 Attach the Water Bottle Holder 70 to the Upright 13 with two M4 x 22mm Screws 71 The Console 16 requires four D batteries not included alkaline batteries are recommended Remove the screw from the battery drawer Pull the battery drawer open and insert four batteries Make sure that the batteries are oriented as shown by the markings inside the battery drawer Close the battery drawer and reattach the screw Note When the batteries are installed correctly the fan will turn on for a moment Battery Drawer MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise cycle reg ularly Replace any worn parts immediately To clean the exercise cycle use a damp cloth and a small amount of mild detergent Important To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight HANDGRIP PULSE SENSOR TROUBLESHOOTING Avoid moving your hands or holding the metal con tacts too tightly whilst using the handgrip pulse sen sor Excessive movement or pressure may interfere with heart rate
11. IONS icon a eee ea 3 BEFORE YOU BEGIN orcas ros A A Wa AA aa 4 ASSEMBEY usas le pe ott ire lane A AAA 5 HOW TO OPERATE THE EXERCISE CYCLE occccccccc tee 8 MAINTENANCE AND TROUBLESHOOTING ooo 19 CONDITIONING GUIDELINES 3 4 ie scare a eee iw Rae Pe eed a OE ae a RE Pees 20 PARTEIS ota a A fim meek ao SARA AA whos r A 22 EXPLODED DRAWING sou ic ambas A a an a Raveena ah mated wlan dees AiG alae de 23 ORDERING REPLACEMENT PARTS 0 0000 cece ete Back Cover PROFORM is a registered trademark of ICON Health amp Fitness Inc 2 EXPLODED DRAWING Model No PFEVEX39831 R1103A PART LIST Model No PFEVEX39831 R1103A IMPORTANT PRECAUTIONS KEV NO Y ias Key AO Ie On AWARNING To reduce the risk of serious injury read the following important precau 4 4 Frame 40 4 Flywheel Washer tions before using the exercise cycle 2 1 Front Stabilizer 41 1 C Magnet p meet i 3 1 C Magnet Bracket 42 4 Left Crank Arm 1 Read all instructions in this manual before 8 Always keep your back straight when using 4 4 Stabilizer Endcap 43 4 Reed Switch Wire using the exercise cycle the exercise cycle do not arch your back 5 1 Seat Post 44 2 Crank Bearing 6 1 Seat Bracket 45 4 Resistance Cable 2 It is the responsibility of the owner to ensure 9 If you feel pain or dizziness while exercising 7 2 Handlebar Endcap 46 4 Resistance Motor that all users of the exercise cycle are ade stop immediately and cool down 8 2 Foam Grip 4
12. ORDERING REPLACEMENT PARTS To order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089 009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 To help us assist you please be prepared to give the following information e the MODEL NUMBER of the product PFEVEX39831 e the NAME of the product PROFORM 745 EKG exercise cycle the SERIAL NUMBER of the product see the front cover of this manual e the KEY NUMBER and DESCRIPTION of the part s see page 22 Part No 203899 R1103A Printed in China 2003 ICON Health amp Fitness Inc rmreO FOreM Class HC Fitness Product Serial No o USER S MANUAL QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Customer Service Department ANY y e Leeds LS118JG Unit 4 STD Revie Road Industrial Estate WG UK VN E Revie Road A email csuk iconeurope com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference 5S www iconeurope com rrrO FOrrM TABLE OF CONTENTS IMPORTANT PRECAUT
13. Y adapter available at electronics stores Next remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y adapter Plug the Y adapter into the LINE OUT jack on your stereo RCA Y adaptor Audio Cable Adapter eee Wire removed from gt LINE OUT jack HOW TO CONNECT YOUR COMPUTER Note If your computer has a 3 5mm LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the LINE OUT jack on your com puter B Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the splitter Plug the splitter into the PHONES jack on your computer Plug your head phones or speakers into the other side of the splitter Headphones Speakers HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER To use iFIT com CDs the exercise cycle must be con nected to your portable CD player portable stereo home stereo or computer with CD player See pages 14 and 15 for connecting instructions To use iFIT com video cassettes the exercise cycle must be connected to your VCR See page 16 for connecting instructions To use iFIT com programs directly from our Web site the exercise cycle must be connected to you
14. again Repeat this procedure until the handlebar is loose Move the handlebar up or down to the desired position and then turn the handle clockwise until it is tight HOW TO LEVEL THE EXERCISE CYCLE If the exercise cycle does not sit flat on the floor turn one or both of the leveling pads until the exer cise cycle is level Fan Button SmartPrograms WeightLoss Interval 1 3 Aerobic Progressive WeightLoss Plateau 2 4 Aerobic Interval 5 Performance Progressive 6 Performance Interval s Personal 7 com Training Display Buttons 8 FEATURES OF THE CONSOLE The advanced console offers a selection of features designed to make your workouts more enjoyable and effective When the manual mode of the console is selected the resistance of the pedals can be changed with the touch of a button As you pedal the console will provide continuous exercise feedback You can even measure your heart rate using the built in hand grip pulse sensor In addition the console offers six Smart programs Each program automatically changes the resistance of the pedals and prompts you to increase or decrease your pace as it guides you through an effective workout The console also features iFIT com interactive technol ogy Having iFIT com interactive technology is like hav ing a personal trainer in your home Using the included audio cable you can connect the exercise cycle to your home stere
15. al Strap not shown in the same way 10 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 HOW TO ADJUST THE SEAT POST For effective exer cise the seat should be at the proper height As you pedal there should be a slight bend in your knees when the pedals SS Ww gi are in the lowest AY AT position To adjust ae 3 the height of the A AN M seat first turn the i indicated knob counterclockwise two or three turns to loosen it if the knob is not loosened enough it may scratch the seat post Next pull the knob slide the seat post to the desired height and then release the knob Move the seat post up and down slightly until the pin on the knob snaps into one of the holes in the seat post Then turn the knob clockwise until it is tight HOW TO ADJUST THE SEAT The seat can be adjusted to the posi tion that is the most comfortable for you Before adjusting the seat dismount the exercise cycle do not adjust the seat while you are sitting on it To adjust the seat first turn the indicated knob counterclockwise two or three turns to loosen it if the knob is not loosened enough it may scratch the seat bracket Next pull the knob slide the seat to the desired position and then release the knob Move the
16. bic exercise 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 ASSEMBLY Assembly requires two persons Place all parts of the exercise cycle in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included tools and your own adjustable spanner EA screwdriver and Phillips Use the part
17. d will alert you when the resistance level and or the target pace is about to change 8 Follow your progress with the large display See step 4 on page 11 9 Measure your heart rate if desired See step 5 on page 12 When you are finished exercising the console will automatically turn off See step 7 on page 12 5 Slide the two slots in the Handlebar Clamp 49 onto the two indicated tabs on the Upright 13 Lift the bottom of the Handlebar Clamp away from the Upright and insert the Handlebar 15 between the Handlebar Clamp and the Upright Centre the Handlebar and rotate it to the desired position Slide an M8 Washer 67 onto the Adjustment Handle 53 Insert the Adjustment Handle into the Handlebar Clamp 49 and tighten the Adjustment Handle into the Upright 13 Note The Adjustment Handle works like a spanner Turn the Handle clockwise pull it away from the Upright turn it counterclockwise push it toward the upright and then turn it clockwise again Hold the Console 16 near the Upright 13 Connect the console wire to the Upper Wire Harness 36 Insert the excess wire into the Upright Attach the Console 16 to the Upright 13 with four M4 x 16mm Screws 66 Be careful to avoid pinch ing the wires Turn the indicated Adjustment Knob 28 counterclock wise two or three turns to loosen it Next pull the Knob insert the Seat Post 5 into the Frame 1 and then release the Knob Move the Seat P
18. grammed for the next period The target pace for the current period will be shown by the arrows in the small display To pedal at the target pace simply increase or decrease your pace until one seg ment of the indicator bar appears at the tip of each arrow see the drawing above At the end of each period the number of arrows will change if a different target pace is programmed for the next period When the number of arrows changes change your pace until there is again one segment of the indicator bar at the tip of each arrow Important The target pace is intended only to provide a goal Your actual pace may be slower than the target pace especially dur ing the first few months of your exercise pro gram Make sure to pedal at a pace that is comfortable for you During the program the centre of the large dis play will show the time remaining in the program If you stop pedaling for a few seconds the dis plays will pause and the time will flash If you continue pedaling after the program is completed the displays will continue to show exercise feed back Follow your progress with the large display See step 4 on page 11 Measure your heart rate if desired See step 5 on page 12 Turn on the fan if desired See step 6 on page 12 When you are finished exercising the console will automatically turn off See step 7 on page 12
19. mings and op erating instructions prior to use Do not allow child ren on or around or removed Adjustment Knob Pedal Strap Wheel RIGHT SIDE No water bottle is included 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 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 f
20. n exercising a commercial rental or institutional setting 23 2 M4 x 5mm Screw 62 4 Idler do not wear loose clothing that could become 24 1 Left Pedal 63 6 M10 Black Nylon Locknut caught on the exercise cycle Always wear 13 A warning decal has been placed on the exer 25 4 Left Pedal Strap 64 4 M8 Split Washer athletic shoes for foot protection cise cycle in the location shown on page 4 If 26 1 Right Pedal 65 4 M10 x 65mm Carriage Bolt A the decal is missing or if it is not legible 27 1 Right Pedal Strap 66 15 M4 x 16mm Screw 7 The exercise cycle should not be used by please call our Customer Service Department 28 3 Adjustment Knob 67 4 M8 Washer persons weighing more than 115 kg 250 Ibs at 0345 089009 to order a free replacement 29 4 M6 x 18mm Bolt 68 1 Thrust Washer decal Apply the decal in the location shown 30 1 Snap Ring 69 1 7 5mm Spacer 31 2 Bushing Bracket 70 1 Water Bottle Holder A WARNING Before beginning this or any exercise program consult your physician This 32 4 M6 x 13mm Button Screw 71 2 M4 x 22mm Screw is especially important for persons over the age of 35 or persons with pre existing health problems 33 1 M6 x 25 4mm Button Screw 72 2 Leveling Pad Read all instructions before using ICON assumes no responsibility for personal injury or property 34 2 Small Snap Ring 73 1 Lower Wire Harness damage sustained by or through the use of this product 35 4 M6 Nylon Locknut 74 1 2 8mm Spacer 36 1 Upper Wire Harness 75 1 9mm Spacer 37
21. o portable stereo computer or VCR and 10 On Reset Button Ee Resistance Buttons play special iFlT com CD and video programs iFIT com CDs and videocassettes are available separately FiT com CD and video programs automatically control the resistance of the pedals and prompt you to vary your pace as a personal trainer coaches you through every step of your workout High energy music pro vides added motivation To purchase iFIT com CDs and videocassettes visit our Web site at www iFIT com With the exercise cycle connected to your computer you can also go to our Web site at www iFIT com and access programs directly from the internet Explore www iFIT com for more information To use the manual mode of the console see page 11 To use a Smart program see page 13 To use an iFIT com CD or videocassette see page 17 To use a program directly from our Web site see page 18 HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter Plug the adapter into the LINE OUT jack on your stereo LINE OUT O ic te Audio Adapter B Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter Plug the adapter into an RCA
22. oot 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 area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 21 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results 44 WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health 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 deter mining 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 165 155 145 140 130 125 145 138 130 125 118 110 125 120 115
23. ost up and down slightly until the pin on the Knob snaps into one of the holes in the Seat Post Then turn the Knob clock wise until it is tight Attach the Seat 12 to the Seat Bracket 6 with four M8 Nylon Locknuts 10 and four M8 Split Washers 64 Note The Nylon Locknuts and the Split Washers may be pre attached to the underside of the Seat Turn the Adjustment Knob 28 counterclockwise two or three turns to loosen it Next pull the Knob slide the Seat Bracket 6 into the top of the Seat Post 5 and then release the Knob Move the Seat Bracket for ward and backward slightly until the pin on the Knob snaps into one of the holes in the Seat Bracket Then turn the Knob clockwise until it is tight Note If desired you can attach your own seat to the exercise cycle using the Adapter Bracket not shown in place of the Seat 12 and the Seat Bracket 9 Identify the Left Pedal 24 which is marked with an L Using an adjustable wrench firmly tighten the Left Pedal counterclockwise into the Left Crank Arm 42 Tighten the Right Pedal not shown clockwise into the Right Crank Arm 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 Left Pedal Strap 25 to the desired posi tion and press the end of the Pedal Strap onto the tab on the Left Pedal 24 Adjust the Right Ped
24. pears make sure that the word SCAN does not appear To again view both the elapsed time and your pace press the centre button until the word SCAN reappears The lower sec tion of the large display will show 7 137 your pedaling speed and the resistance level The display will change from one number to the other every few seconds Sue C2 2G ies To view only your pedaling speed or the resis tance level press the lower button on the left side of the large display until only the word SPEED or RESISTANCE appears make sure that the word SCAN does not appear To again view both your pedaling speed and the resistance level press the lower button until the word SCAN reappears To reset the displays press the On Reset button Pa SCAN 4 150 Note The con sole can show speed and dis SCAN tance in either DERT X miles or kilo meters The let ters MPH or KMH will appear in the lower section of the large display to show which system of mea surement is selected To change the system of measurement hold down the On Reset button for about six seconds Note When the button is held down the fan will turn on for a moment When the batteries are replaced it may be necessary to res elect the desired system of measurement Measure your heart rate if desired If there are thin sheets of on the hand lt use the hand against the metal contacts Avoid moving your each time your heart beat
25. r computer See page 15 HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below l your CD player has only one jack see instruction B A Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the LINE OUT jack on your CD player Plug your headphones into the PHONES jack B Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the splitter Plug the splitter into the PHONES jack on your CD player Plug your head phones into the other side of the splitter Audio Cable Headphones HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3 5mm LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter Plug the adapter into an AUDIO OUT jack on your stereo AUDIO OUT cl o i ut o Emus l Audio Adapter 4 Cable B See the drawing above Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the LINE OUT jack on your stereo Do not use the adaptor
26. readings For the most accurate heart rate reading hold the metal contacts for about 15 seconds Keep the metal contacts clean The contacts can be cleaned with a soft cloth never use alcohol abrasives or chemicals HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted In order to adjust the reed switch the Left Side Shield 17 must be removed Remove the seven Screws 52 from the Right Side Shield 18 Next remove the Screw 59 from the right side of the Side Shield Cover 19 19 Using an adjustable wrench turn the Left Pedal 24 clockwise and remove it Next remove the two Screws 66 from the Left Side Shield 17 Remove the Screw 59 from the left side of the Side Shield Cover 19 and lift it off Gently remove the Left Side Shield va Next locate the Reed Switch 43 Turn the Left Crank Arm 42 until the Magnet 38 is aligned with the Reed Switch Loosen but do not remove the Screw 66 Slide the Reed Switch slightly closer to or away from the Magnet 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 side shield cover and the pedal Nw y ENS lt gt BATTERY REPLACEMENT If the console display becomes dim the batteries should be replaced most console problems are the result of low batte
27. ries See assembly step 4 on page 6 for replacement instructions HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to play iFIT com programs directly from the internet To use programs from our Web site the exercise cycle must be connected to your home computer See HOW TO CONNECT YOUR COMPUTER on page 15 In addi tion you must have an internet connection and an internet service provider A list of specific system requirements will be found on our Web site Follow the steps below to use a program from our Web site 1 Turn on the console See step 1 on page 11 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the iFIT com mode press the iFIT com button The indicator near the but ton will light and the let ters IF will appear in the small display Go to your computer and start an internet con nection Start your Web browser if necessary and go to our Web site at www iFIT com 18 Follow the desired links on our Web site to select a program Follow the on line instructions to start the program When you start the program an on screen count down will begin 7 Return to the exercise cycle and begin pedaling When the on screen countdown ends the pro gram will begin The program will function in almost the same way as a Smart program see step 3 on page 13 However an electronic chirp ing soun
28. s After a moment two plastic on the N grips peel off vow grip pulse sen hands When your pulse is detected the heart dashes will appear and then your heart rate metal contacts Af the plastic To sor hold the handgrips with your palms resting shaped indicator in the large display will flash will be shown For the most accurate heart rate reading continue to hold the handgrips for about 30 seconds Note When you first hold the handgrips the large dis play will show your heart rate continuously for 30 seconds The display will then show your heart rate along with other feedback modes Turn on the fan if desired To turn on the fan at low speed press the fan button To turn on the fan at high speed Fan press the fan Button button a second time To turn off the fan press the fan button a third time Note If the fan is turned on and the pedals are not moved for about half a minute the fan will turn off to conserve the batteries Rotate the thumb wheel on the right side of the console to pivot the fan to the desired angle When you are finished exercising the console will automatically turn off If the pedals are not moved for a few seconds the displays will pause and the time will flash in the large display If the pedals are not moved and the console but tons are not pressed for a few minutes the con sole will turn off to conserve the ba
29. tteries HOW TO USE A SMART PROGRAM Each Smart program will automatically change the resistance of the pedals and prompt you to increase or decrease your pace as it guides you through an effec tive workout Programs 1 and 2 are weight loss pro grams programs 3 and 4 are aerobic programs and programs 5 and 6 are high performance programs Follow the steps below to use a Smart program 1 Turn on the console See step 1 on page 11 A Select one of the Smart programs Each time the console is turned on the manual mode will be selected To select a Smart program press the Program button repeatedly until the num ber 1 2 3 4 5 or 6 appears in the small dis play Begin pedaling to start the program To start the program simply begin pedaling Each Smart program consists of 20 or 30 one minute periods One resistance level and one target pace are programmed for each period The same resistance level and or target pace may be pro grammed for two or more consecutive periods At the end of each period of the program the resistance of the pedals will automatically change if a different resistance level is programmed for the next period Note If the resistance level is too high or too low you can change it by pressing the and buttons below the large display However when the current period is completed the resis tance of the pedals will automatically change if a different resistance level is pro
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