USER`S MANUAL - Icon Heath & Fitness
Contents
1. before this equipment E DISPLAY MODE SILENT MAGNETIC RESISTANCE DA S E TL PROGRAM 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 elliptical crosstrainer can be adjusted with a touch of a button As you exer cise the console will provide continuous exercise feedback You can even measure your heart rate using the built in handgrip pulse sensor For information about an optional chest pulse sensor refer to page 20 The console also offers four Smart workout programs Each program automatically changes the resistance of the elliptical crosstrainer and prompts you to increase or decrease your pace as it guides you through an effective workout In addition the console features two Heart Rate work out programs that automatically change the resistance of the elliptical crosstrainer and prompt you to vary your pace to keep your heart rate near a target heart rate as you exercise The console also features new iFIT com interactive technology IFIT com technology is like having a per sonal trainer right in your home Using the included audio cable you can connect the elliptical crosstrainer to your home stereo portable stereo or computer and play special iFIT com CD programs CD2. FIT com button The indicator on the button will light and the letters IF will appear in the upper right corner of the 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 18 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 The program will function in almost the same way as a Smart program refer to step 3 on page 13 However an electronic chirping sound will alert you when the resistance and or the pace setting is about to change Note If the resistance of the elliptical crosstrainer and or the pace setting does not change when a chirp is heard Make sure that the indicator on 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 E Follow your progress with the feedback modes Refer to step 4 on page 12 6 Measure your heart rate if desired Refer to step 5 on page 12 7 When you are finished exercising the console will automatically turn off after a few minutes Refer to
3. 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 Audio Adapter Cable B Refer to 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 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 16 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 Audio Adapter Cable 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 Y adapte
4. are properly tightened Note Some hardware may be left over after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical crosstrainer INSTALLING THE RECEIVER FOR THE OPTIONAL CHEST PULSE SENSOR If you purchase the optional chest pulse sensor refer to page 20 follow the steps below to install the receiver and the jumper wire included with the chest pulse sensor 1 Remove the four indicated screws from the back of the Console 5 Lift off the front of the Console 2 Plug the jumper wire A into the indicated jack on the Console 5 Connect the other end of the jumper wire to the wire on the receiver B Note Any other wires included with the chest pulse sensor can be discarded Next peel the paper off the adhesive pad on the back of the receiver B Orient the receiver as shown and press it onto the Console 5 in the indicated location Refer to step 1 above Reattach the front of the Console 5 with the four screws Make sure that no wires are pinched 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 UNE OUT Qe B Plug one end of the audio cable into
5. ies not included If you have not installed batter ies refer to step 5 on page 7 and install batteries To turn on the console press the On Reset button or begin pedalling Select the manual mode Each time the console is turned on the manual mode will be select ed If a Smart program a Heart Rate pro gram or the iFIT com mode has been selected select the manual mode by pressing the Program button repeatedly until the upper right corner of the display is blank This corner should be blank mr AA Scan Begin exercising and adjust the resistance of the elliptical crosstrainer As you exercise adjust the resistance of the elliptical crosstrainer as desired by pressing the and buttons 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 selected setting to be reached Follow your progress with the feedback modes and the left bar graph When the con sole is turned on the scan mode will be selected As you exercise pace coac the display will show your cur rent speed the elapsed time the distance that you have pedalled the current resistance level the approximate number of calories you have burned and your power output in watts In addi tion your heart rate will be shown when you use the handgrip pulse sensor refer to step 5 below or the optional chest pulse sensor refer to page 20 Note Eac
6. show the time remaining in the program When no time remains the program will be completed If you continue exercising after the program is completed the display will continue to show your exercise feed back Follow your progress with the feedback modes Refer to step 4 on page 12 Measure your heart rate if desired See step 5 on page 12 When you are finished exercising the console will automatically turn off after a few minutes Refer to step 6 on page 12
7. 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 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 When ordering parts please be prepared to give the following information e the MODEL NUMBER of the product PFEVEL39012 e the NAME of the product PROFORM 700 CARDIO CROSSTRAINER e the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and the EXPLODED DRAWING on pages 22 and 23 Part No 181265 RO202A Printed in China 2002 ICON Health amp Fitness Ltd Serial No USER S MANUAL Write the serial number in the space above for future reference QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089 009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Class HC email csuk iconeurope com Fitness Product A CAUTION Read all precautions and instructions in this manual before using this equipment Keep this manual for reference Visit
8. ace that is comfortable for you On Reset button When the console is off pressing this button will turn on the display When the console is on pressing this button will reset the display This button is also used to select the unit of mea surement for speed and distance see A at the left Display Mode button This button is used to select the feedback modes The modes will be selected in the following order scan speed time distance resistance level calories watts and heart rate when the handgrip pulse sensor or the optional chest pulse sensor is used and buttons These buttons control the resis tance of the elliptical crosstrainer There are ten resistance levels level 10 is the most challenging These buttons are also used to enter your age when a Heart Rate program is selected Program button This button is used to select the manual mode Smart programs and Heart Rate programs IFIT com button This button is used to select the iFlT com mode The indicator on the button will light when the iFIT com mode is selected To use the manual mode of the console refer to page 12 To use a Smart program refer to page 13 To use a Heart Rate program refer to page 14 To use iFIT com CD s or videos refer to page 18 To use a program directly from our Web site refer to page 19 HOW TO USE THE MANUAL MODE 1 Turn on the console Note The console requires four 1 5 V D batter
9. amage 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 Refer to assembly step 5 on page 7 for replacement instructions The console requires four 1 5 V D batteries HOW TO LEVEL THE ELLIPTICAL CROSSTRAINER After the elliptical crosstrainer has been moved to the location where it will be used make sure that the ends of both stabilisers are touching the floor If the ellipti cal crosstrainer rocks slightly during use turn one or both of the Adjustment feet under the front Stabiliser until the rocking motion is eliminated Adjustment Foot 20 HANDGRIP PULSE SENSOR TROUBLE SHOOTING Avoid moving your hands whilst using the handgrip pulse sensor Excessive movement may interfere with heart rate readings Do not hold the metal contacts too tightly doing so may interfere with heart rate readings For the most accurate heart rate reading hold the metal contacts for about 15 seconds For optimal performance of the handgrip pulse sen sor keep the metal contacts clean The contacts can be cleaned with a soft cloth never use alcohol abrasives or chemicals HOW TO MOVE THE ELLIPTICAL CROSSTRAINER Stand in front of the elliptical crosstrainer hold the handlebars firmly and tip the elliptical cross trainer unt
10. er 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 15 HOW TO USE A HEART RATE PROGRAM Each Heart Rate program helps you to keep your heart rate near a certain percentage of your maximum heart rate during your workout Your maximum heart rate is estimated by subtracting your age from 220 For example if you are 25 years old your maximum heart rate is 195 Heart Rate program 5 is designed to keep your heart rate between 65 and 85 of your maximum heart rate whilst you exercise Heart Rate program 6 is designed to keep your heart rate between 65 and 80 of your maximum heart rate Follow the steps below to use a Heart Rate program 1 Turn on the console Refer to step 1 on page 12 A Select one of the two Heart Rate programs Each time the console is turned on the manual mode will be selected To select a PACE COACH Heart Rate pro gram press the Program button repeatedly until the number 5 or 6 appears in the upper right corner of the display The profiles numbered 5 and 6 on the right side of the console show the resistance settings for the Heart Rate programs For example profile number 5 shows that when Heart Rate progra
11. er and the tar get pace will change during Smart programs and Heart Rate programs For example profile number 3 shows that during Smart program 3 both the resistance and the pace will gradually increase dur ing the first half of the program and then gradually decrease during the last half Warning Refer to page 3 Feedback mode indicators These indicators show which feedback mode scan speed time distance resistance level calories watts or heart rate is 11 currently shown Note When the distance is shown the word Miles or the letters Kms will appear when your speed is shown the letters MPH or Km H will appear Pace bar graphs When the manual mode is selected only the left bar graph will appear This bar graph represents your exercise pace As you increase or decrease your pace additional bars will appear or disappear on the bar graph When a Smart program a Heart Rate program or the iFlT com mode is selected both bar graphs will appear The left bar graph represents your exercise pace and the right bar graph represents a target pace During the program the target pace will periodically change As the right bar graph changes simply adjust your pace so that the same number of bars appear on both bar graphs 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 Make sure to exercise at a p
12. for each period The same resistance setting and or pace setting may be programmed for consecutive periods During the program the resistance of the elliptical crosstrainer will automatically change as shown by the applicable profile on the console If the cur rent resistance level is too high or too low you can change the resistance level by pressing the and buttons However when the current period of the program is completed the resistance level will automatically change if a different resistance setting is programmed for the next period 13 The pace set tings for the pro a lt 3 gram will be 4 x bt shown by the eos ka nee right bar graph in eE E Increase Arrow PACE COACH the display The left bar graph will show your actual exercise pace As the right bar graph changes during the program simply increase or decrease your pace so that the same number of bars appear on both bar graphs If your pace is slower than the current pace setting the increase arrow will appear in the display to prompt you to increase your pace if your pace is faster than the pace setting the decrease arrow will appear Important The pace settings for the program are intended only to provide a goal Your actu al pace may be slower than the pace settings especially during the first few months of your exercise program Make sure to exercise at a pace that is comfortable for you During the program the display will
13. h time the resistance level changes the console will show the resistance 12 level for six seconds In addition when a Smart program or a Heart Rate program is selected the display will show the time remaining in the pro gram instead of the elapsed time In addition the left bar graph will appear in the dis play to show your exercise pace As you increase or decrease your pace additional bars will appear or disappear on the bar graph If desired you can select a single feedback mode for continuous display Press the Display Mode button repeatedly until only the MPH or Km H Time Miles or Kms Resist Cals or Watts indicator appears in the display Make sure that the Scan indicator does not appear Measure your heart rate if desired Note If you wear the optional chest pulse sensor see page 20 and hold the handgrip pulse sensor at the same time the console may not display your heart rate accurately If there are thin sheets of plas tic on the metal contacts on the handgrip pulse sensor peel off the plastic To use the handgrip pulse sensor place your hands on the metal contacts Your palms must be on the upper contacts and your fingers must be touching the lower contacts Avoid moving your hands When your pulse is detected the heart shaped indicator in the dis play will flash each time your heart beats After a moment two dashes will appear and then your heart rate will be sh
14. hen you start the program an on screen count down will begin 7 Return to the elliptical crosstrainer and begin exercising When the on screen countdown ends the pro gram will begin The program will function in almost the same way as a Smart program refer to step 3 on page 13 However an electronic chirp ing sound will alert you when the resistance and or the pace setting is about to change E Follow your progress with the feedback modes Refer to step 4 on page 12 9 Measure your heart rate if desired Refer to step 5 on page 12 When you are finished exercising the console will automatically turn off after a few minutes Refer to step 6 on page 12 19 HOW TO USE IFIT COM CD AND VIDEO PROGRAMS To use Fl T com CD s or videocassettes the elliptical crosstrainer must be connected to your portable CD player portable stereo home stereo computer with CD player or VCR See HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER on page 15 Note For information about the availability of iFIT com CD s or videocassettes send an e mail to ellipticalworkouts iFIT com and we ll notify you as soon as iFIT com CD s and videocassettes are available Follow the steps below to use an iFIlT com CD or video program 1 Turn on the console Refer to step 1 on page 12 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the pace COACH iFIT com mode press the
15. her 87 1 Lower Wire Harness 39 1 Crank 88 2 Flex Bracket Spacer 40 2 Crank Bearing 89 12 M6 Nylon Locknut 41 1 Flywheel 90 12 M6 Washer 42 2 Flywheel Bearing 91 4 M8 x 45mm Bolt 43 1 Magnet 1 Audio Wire 44 1 Flywheel Axle 1 Adapter 45 6 M8 5mm Washer 1 Splitter 46 8 M8 Nylon Locknut 1 Battery Cover 47 2 Crank Screw 1 Allen Wrench 48 1 Idler Arm 1 Grease 49 1 J Bolt 1 User s Manual Note indicates a non illustrated part Specifications are subject to change without notice 22 BEFORE YOU BEGIN Congratulations for selecting the new PROFORM 700 CARDIO CROSSTRAINER The PROFORM 700 is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimising the impact on your knees and ankles And the unique PROFORM 700 features adjustable resistance and a state of the art console to help you get the most from your exer cise Welcome to a whole new world of natural ellipti cal motion exercise from PROFORM For your benefit read this manual carefully before you use the elliptical crosstrainer If you have addi tional questions 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 PFEVEL39012 The serial number can be found on a decal attached to the elliptical crosstrainer see the front cover of this manual for the location of the decal Before reading fu
16. il it can be moved on the front wheels Carefully move the ellipti cal crosstrainer to the desired location and then lower it Due to the size and weight of the elliptical crosstrainer use extreme caution whilst moving it ASSEMBLY Assembly requires two persons Place all parts of the elliptical crosstrainer 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 wrenches assembly requires a phillips screwdriver an adjustable spanner and a rubber mallet cc As you assemble the elliptical crosstrainer use the 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 used in assembly Note Some small parts may have been pre assembled for shipping If a part is not in the parts bag check to see if it has been pre assembled NN essa WY M4 x 16mm Screw 66 2 M10 Split Washer 70 4 M8 Nylon Locknut 46 4 Locknut 29 6 M10 3 Black M10 Washer 53 2 Washer 38 6 Frame Spacer 83 1 M8 x 19mm Button M10 x 27mm Screw 22 2 Screw 71 3 A Cn M10 x 78mm Button Bolt 27 2 S CIC do M10 x 112mm Carriage Bolt 34 4 1 Identify
17. l the approximate number of calo ries you have burned your power output in watts and your heart rate when you use the handgrip pulse sensor or the optional chest pulse sensor refer to page 20 for information about the chest pulse sensor If the scan mode is selected the display will change from one mode to the next every six seconds Or you can select a single mode for continuous display Note The console can show speed and distance in either miles or kilometres To change the unit of measurement hold down the On Reset button for six seconds The mode indicators see F below will show which unit of measurement is selected When the batteries are replaced it may be necessary to reselect the desired unit of mea surement B Increase and decrease arrows During Smart pro grams Heart Rate programs and iFIT com pro grams these arrows will prompt you to increase or decrease your pace to match the target pace C Manual mode program indicator When a Smart program is selected the upper right corner of the display will show a 1 2 3 or 4 depending on which Smart program is selected When a Heart Rate program is selected the upper right corner of the display will show a 5 or 6 When the iFIT com mode is selected the upper right corner will show the letters IF When the manual mode is selected the upper right corner will be blank D Program profiles These profiles show how the resistance of the elliptical crosstrain
18. ly during the first few months of your exercise program Make sure to exercise at a pace that is comfortable for you During the program the display will show the time remaining in the program When no time remains the program will be completed If you continue exercising after the program is complet ed the display will continue to show your exer cise feedback Follow your progress with the feedback modes Refer to step 4 on page 12 When you are finished exercising the console will automatically turn off after a few minutes Refer to step 6 on page 12 HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER To use iFIT com CD s the elliptical crosstrainer must be connected to your portable CD player portable stereo home stereo or computer with CD player See pages 15 to 17 for connecting instructions To use iFIT com videocassettes the elliptical crosstrainer must be connected to your VCR See page 17 for con necting instructions To use iFIT com programs directly from our Web site the elliptical crosstrainer must be connected to your home computer See page 17 for connecting instructions HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below If 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 play
19. m 5 is selected the resistance level will gradually increase during the program and then decrease near the end E Enter your age When a Heart Rate program is selected the word AGE will appear in the display You must enter your age to use a Heart Rate program To enter your age first press the or button The current age setting will then be shown Next press the or button repeatedly to enter your age Once you have entered your age your age will be saved in memory until the batteries are replaced 14 Hold the handgrip pulse sensor When using a Heart Rate program you must use the handgrip pulse sensor refer to step 5 on page 12 or the optional chest pulse sensor refer to page 20 If you use the handgrip pulse sensor itis not necessary to hold the handgrips continu ously during the program However you should hold the handgrips frequently for the program to operate properly Each time you hold the hand grips keep your hands on the metal contacts for at least 30 seconds Note When you are not holding the handgrips the letters PLS will appear in the display instead of your heart rate Start the program To start the program simply begin exercising Each Heart Rate program consists of twenty one minute periods One resistance setting and one heart rate setting are programmed for each peri od The same resistance setting and or heart rate setting may be programmed for consecutive periods Duri
20. ng the program the resistance of the elliptical crosstrainer will automatically change as shown by the applicable profile on the console If the cur rent resistance level is too high or too low you can adjust the resistance level by pressing the and buttons However when the current period of the program is completed the resistance level will automatically change if a different resistance setting is programmed for the next period As you exercise the bar graphs will help you to keep your heart rate near the heart rate setting PACE COACH for the current period The left bar graph will show your actual exercise pace The right bar graph will show a target pace When you hold the handgrip pulse sensor or wear the optional chest pulse sensor the console will compare your heart rate to the heart rate setting for the current period If necessary the right bar graph will then change to prompt you to increase or decrease your pace to bring your heart rate closer to the current heart rate setting When the CONSOLE DESCRIPTION Refer to the drawing on page 10 Note If there is a thin sheet of clear plastic on the face of the con sole remove it A Exercise feedback display This display features seven modes that give you instant exercise feed back your current speed the elapsed time or the time remaining in a Smart program or a Heart Rate program the distance that you have pedalled the resistance leve
21. our website at Q www iconeurope com TABLE OF CONTENTS IMPORTANT PRECAUTIONS occ 3 BEFORE YOUBEGIN 444 sues era ip DO sade weer ae READ AAA 4 ASSEMBLY wengst tna dba idad ides AR ai d ata a a A A A a DADA a dE d ioa arat at DAU Lad 4 5 HOW TO USE THE ELLIPTICAL CROSSTRAINER 0 0 00 eee eee 9 MAINTENANCE AND TROUBLESHOOTING occccccccc eee 20 CONDITIONING GUIDELINES 0 0 0 net 21 PART LIST deanna iaa aaa nt eee ends beeen e Ore bee ee ee Wee Le Sak ne ewes heed 22 EXPLODED DRAWING seseris ias hae Swe ay pee ee A ae A eae 23 ORDERING REPLACEMENT PARTS PROFORM is a registered trademark of ICON Health amp Fitness Inc 2 EXPLODED DRAWING Model No PFEVEL39012 23 RO202A PART LIST Model No PFEVEL39012 RO202A IMPORTANT PRECAUTIONS Key No Qty Description Key No Qty Description 1 1 Frame 50 1 M10 x 25mm Flat Screw A WARNING To reduce the risk of serious injury read the following important precau 2 1 Upright 51 2 Idler Bearing tions before using the elliptical crosstrainer 3 1 Front Stabilizer 52 1 Idler Wheel 4 1 Rear Stabilizer 53 3 M10 3 Black Washer 1 Read all instructions in this manual before 8 Always hold the handgrip pulse sensor or the 5 1 Console 54 1 C Magnet using the elliptical crosstrainer handlebars when mounting dismounting or 6 1 Left Side Shield 55 1 Motor using the elliptical crosstrainer 7 1 Right Side Shield 56 1 Belt 2 Itis the respon
22. own Contacts For the most accurate heart rate reading continue to hold the handgrips for about 15 seconds Note When you first hold the handgrips the display will show your heart rate continuously for 15 sec onds The display will then show your heart rate along with the other feedback modes When you are finished exercising the console will automatically turn off after a few minutes If the pedals are not moved and the console but tons are not pressed for a few minutes the con sole will automatically turn off to conserve the batteries HOW TO USE A SMART PROGRAM 1 Turn on the console Refer to step 1 on page 12 2 Select one of the four Smart programs Each time the console is turned on the manual mode will be selected To select a Smart PAGEPDAGH program press the Program but ton repeatedly until the number 1 2 3 or 4 appears in the upper right corner of the display The profiles numbered 1 through 4 on the right side of the console show the resistance and pace settings for the Smart programs For example profile number 3 shows that when Smart program 3 is selected both the resistance and the pace will gradually increase during the first half of the program and then decrease during the last half Start the program To start the program simply begin exercising Each Smart program consists of twenty one minute periods One resistance setting and one pace setting are programmed
23. r 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 Adapter i Wire removed from LINE OUT jack HOW TO USE THE ELLIPTICAL CROSSTRAINER HOW TO ADJUST THE PEDALS The motion of the pedals is deter mined by their position on the flex bars There are five different pedal positions To adjust the pedals first loosen the knob beneath each pedal Slide the pedals forward or backward to the desired position and retighten the knobs Make sure that both pedals are in the same position HOW TO EXERCISE ON THE ELLIPTICAL CROSSTRAINER To mount the elliptical crosstrainer hold the handgrip pulse sensor and step onto the pedal that is in the low est position Then 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 move the pedal disks in the direction shown by the arrow below however for variety you may turn the pedal disks in the opposite direction Handgrip Pulse Sensor To dismount the elliptical crosstrainer wait until the pedals come to a complete stop Note The elliptical crosstrainer does not have a free wheel the ped als will continue
24. rkout 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 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 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 The key to success is to make exercise a regular and enjoyable part of your everyday life THE OPTIONAL CHEST PULSE SENSOR The optional chest pulse sensor provides hands free operation and continuously monitors your heart rate during your workouts To purchase the optional chest pulse sensor call 08457 089 009 8 a MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical crosstrainer regularly Replace any worn parts immediately To clean the elliptical crosstrainer use a damp cloth and a small amount of mild dish soap Important To avoid d
25. rther please look at the drawing below and familiarise yourself with the parts that are labelled Console Water Bottle Holder Book Rack Handlebar Pedal Wheel Adjustment Foot Flex Bar LEFT SIDE Handgrip Pulse Sensor Pedal Disk No water bottle is included CONDITIONING GUIDELINES A 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 determin ing heart rate trends in general The following guidelines will help you to plan your exercise program Remember that 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 the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise 165 155 145 130 125 115 UY 145 138 130 118 110 103 Y 125 120 115 105 95 90 vw 20 30 40 60 70 80 To find the proper heart rate for you first find your age on the bo
26. s are available separately IFIT com CD programs automatically con trol the resistance of the elliptical crosstrainer and prompt you to vary your pace as a personal trainer coaches you through every step of your workout High energy music provides added motivation Each CD fea tures two programs designed by certified personal trainers In addition you can connect the elliptical crosstrainer to your VCR and TV and play iFIT com video programs videocassettes are available separately Video pro grams offer the same benefits as iFIT com CD pro grams but add the excitement of working out with a class and an instructor With the elliptical crosstrainer connected to your com puter you can also go to our new Web site at www iFlT com and access audio programs and video programs directly from the internet For information about the availability of iFIT com CD s or videocassettes send an e mail to work outs iFIT com and we ll notify you as soon as iFlT com CD s and videocassettes are available 10 right bar graph changes increase or decrease your pace so that the same number of bars appear on both bar graphs If your pace is slower than the current pace setting the increase arrow will appear in the display if your pace is faster than the pace setting the decrease arrow will appear Important The pace settings for the program are intended only to provide a goal Your actual pace may be slower than the pace settings especial
27. s shown Be careful to avoid pinching the wire harnesses Align the holes in the metal tube with the holes in the metal bracket and tighten two M4 x 16mm Screws 66 into the indicated holes Be careful to avoid pinch ing the wire harnesses HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to play iFlT com audio and video programs directly from the internet To use programs from our Web site the ellip tical crosstrainer must be connected to your home computer See HOW TO CONNECT YOUR COMPUT ER on page 17 In addition 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 Refer to step 1 on page 12 A Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the PAPE OAS iFIT com mode press the FIT com button The indicator on the button will light and the letters IF will appear in the upper right corner of the display Go to your computer and start an internet connection Start your Web browser if necessary and go to our Web site at www iFIT com Follow the desired links on our Web site to select a program Read and follow the on line instructions for using a program Follow the on line instructions to start the program W
28. sibility of the owner to ensure 8 2 Cover Disc 57 4 M8 x 33mm Button Screw that all users of the elliptical crosstrainer 9 The pulse sensor is not a medical device 9 1 Left Handlebar 58 4 M8 x 22mm Button Screw are adequately informed of all precautions Various factors may affect the accuracy of 10 1 Right Handlebar 59 1 M6 x 38mm Stop Bolt heart rate readings The pulse sensor is 11 2 Foam Grip 60 3 M6 Nut 3 Place the elliptical crosstrainer on a level intended only as an exercise aid in determin 12 1 Right Pedal 61 4 M5 Nylon Locknut surface with a mat beneath it to protect the ing heart rate trends in general 13 1 Left Pedal 62 4 M5 x 12mm Bolt floor or carpet Keep the elliptical crosstrain 14 2 Flex Bar 63 1 M10 x 88mm Button Bolt er indoors away from moisture and dust 10 Keep your back straight when using the ellip 15 2 Adjustment Knob 64 2 M4 x 6mm Screw tical crosstrainer do not arch your back 16 1 Left Flex Bracket 65 8 M5 x 33mm Screw 4 Inspect and properly tighten all parts regu 17 2 Front Flex Bracket 66 11 M4 x 16mm Screw larly Replace any worn parts immediately 11 If you feel pain or dizziness at any time 18 4 Rear Flex Bushing 67 4 M4 x 25mm Screw whilst exercising stop immediately and 19 12 M6 x 33 5mm Bolt 68 1 Right Front Endcap 5 Keep children under 12 and pets away from begin cooling down 20 2 Adjustment Bolt 69 1 Reed Switch Clamp the elliptical crosstrainer at all times 21 4 Snap Ring 70 4 M10 Split Washer 12 When yo
29. step 6 on page 12 5 The Console 5 requires four 1 5 V D batteries alkaline batteries are recommended Refer to the inset drawing Press the tab on the battery cover and lift off the battery cover Insert four batteries into the battery compartment Make sure that the batteries are ori ented as shown by the diagram inside the battery compartment Reattach the battery cover Whilst another person holds the Console 5 in the position shown connect the wire harness on the Console to the Upper Wire Harness 86 Insert the excess wire harness into the Upright 2 Next attach the Console to the Upright with three M10 x 27mm Screws 71 and three M10 Split Washers 70 Be careful to avoid pinching the wire harnesses Snap the bookrack onto the Console 5 where shown Identify the Left Handlebar 9 which is marked with a sticker Insert the Left Handlebar into one of the Handlebar Legs 79 make sure that the Handlebar Leg is turned so the hexagonal holes are on the indicated side Attach the Left Handlebar to a Handlebar Leg with two M8 x 45mm Bolts 91 and two M8 Nylon Locknuts 46 Make sure that the Nylon Locknuts are inside of the hexagonal holes Do not fully tighten the Bolts yet Apply a small amount of the included grease to the left and right axles on the Upright 2 Carefully slide an Upright Spacer 26 a Handlebar Spacer 25 the Left Handlebar 9 and a Handlebar Cap 23 onto the left axle on
30. the Front Stabiliser 3 which has Wheels 32 attached to it Whilst another person lifts the front of the Frame 1 attach the Front Stabiliser to the Frame with two M10 x 112mm Carriage Bolts 34 and two M10 Nylon Locknuts 29 Make sure that the Front Stabiliser is turned so the Wheels are not touching the floor Whilst another person lifts the back of the Frame 1 attach the Rear Stabiliser 4 to the Frame with two M10 x 112mm Carriage Bolts 34 and two M10 Nylon Locknuts 29 Whilst another person holds the Upright 2 in the posi tion shown connect the Upper Wire Harness 86 to the Lower Wire Harness 87 Carefully pull the upper end of the Upper Wire Harness to remove any slack from the Wire Harnesses Insert the Upright 2 into the front of the Frame 1 as shown Be careful to avoid pinching the Wire Harnesses 86 87 Slide an M10 Split Washer 70 and a Frame Spacer 83 onto the M10 x 88mm Button Bolt 63 and insert the Button Bolt into the Frame and the Upright Make sure that the concave end of the Frame Spacer is turned toward the Frame Do not tighten the Button Bolt at this time Connect the wire harness on the Handgrip Pulse Sensor 81 to the indicated wire harness on the Console 5 Insert both wire harnesses into the open ing in the bottom of the Console Refer to the inset drawing Insert the metal tube on the Handgrip Pulse Sensor 81 into the metal bracket inside the Console 5 a
31. the Upright 2 as shown Slide an M10 3 Black Washer 53 onto an M8 x 19mm Button Screw 22 and tighten the Button Screw into the axle Attach the Right Handlebar and the other Handlebar Leg not shown in the same way Hold the lower end of the left Handlebar Leg 79 inside of the Front Flex Bracket 17 on the left Flex Bar 14 Apply grease to an M10 x 78mm Button Bolt 27 Attach the left Handlebar Leg 79 to the Front Flex Bracket 17 with the Button Bolt two M10 Washers 38 and an M10 Nylon Locknut 29 Do not over tighten the Nylon Locknut the left Handlebar Leg must be able to pivot freely Attach the right Handlebar Leg 79 to the right Front Flex Bracket 17 in the same way Refer to step 6 Tighten the M8 x 45mm Bolts 91 in the Handlebar Legs 79 Refer to step 3 Tighten the M10 x 88mm Button Bolt 63 5 Bookrack Tab Cover ce Lr TIT YY A 53 Sul ES y ly Batteries A 46 Hexagonal Holes 8 Identify the Left Pedal 13 Attach the Left Pedal to the left Flex Bar 14 with an Adjustment Bolt 20 an M10 Washer 38 and an Adjustment Knob 15 as shown Note The Left Pedal can be attached in any of five positions see HOW TO ADJUST THE PEDALS on page 9 Attach the Right Pedal not shown in the same way EL AAA Make sure that both Pedals are in the same position N A AS 9 Make sure that all parts of the elliptical crosstrainer
32. 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 a Qe o Splitter Headphones Speakers 17 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 16 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 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 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 Adapter Wire removed from AUDIO OUT jack HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below
33. 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 USE THE HANDLEBARS The handlebars are designed to add upper body exer cise to your work outs Push and pull the handlebars as you exercise to work your arms shoulders and back Handlebars To exercise only your lower body hold the handgrip pulse sensor as you exercise A CAUTION Before using the ellipti cal crosstrainer read the following precau tions Always hold the handgrip pulse sensor or the handlebars when mounting dismounting or using the elliptical crosstrainer e When you stop exercising allow the pedals to slowly come to a stop e 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 7 press ON RESET _ smart PROGRAMS __ AWARNING To reduce q Ba risk of serious injury read and Scan understand the user s manual all instructions and warnings B Cc 2 select PROGRAM lt 7 X 4 J 3 begin exercising i ip p FE ot Ss O RESISTANCE amp PACE PROGRAMS Keep chilaren away 5 O 6 el Ei 1 enterage 2 begin exercising HEART RATE CONTROL hy PROGRAMS G
34. ttom 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 lower two numbers are recommended heart rates for 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 During the first few minutes of exercise your body 21 uses easily accessible carbohydrate calories for ener gy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest num ber in your training zone as you exercise For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle num ber 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 aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise WORKOUT GUIDELINES Each wo
35. u stop exercising allow the pedals 22 2 M8 x 19mm Button Screw 71 3 M10 x 27mm Screw 6 The elliptical crosstrainer should not be used to slowly come to a stop 23 2 Handlebar Cap 72 2 Adjustment Foot by persons weighing more than 115 kg 250 24 4 Handlebar Bushing 73 1 M5 x 16mm Screw Ibs 13 The elliptical crosstrainer is intended for 25 2 Handlebar Spacer 74 1 U Bracket home use only Do not use the elliptical 26 2 Upright Spacer 75 1 M6 Eyebolt 7 Wear appropriate exercise clothing whilst crosstrainer in a commercial rental or insti 27 2 M10 x 78mm Button Bolt 76 1 Spring using the elliptical crosstrainer Always wear tutional setting 28 4 Front Flex Bushing 77 1 Reed Switch athletic shoes for foot protection 29 8 M10 Nylon Locknut 78 1 Reed Switch Bracket 30 1 Upright Bushing 79 2 Handlebar Leg 31 1 Left Front Endcap 80 1 Side Shield Cover A WARNING Before beginning this or any exercise program consult your physician 32 2 Wheel 81 1 Handgrip Pulse Sensor This is especially important for persons over the age of 35 or persons with pre existing health prob 33 2 M6 x 72mm Wheel Bolt 82 1 Right Flex Bracket lems Read all instructions before using ICON assumes no responsibility for personal injury or 34 4 M10 x 112mm Carriage Bolt 83 1 Frame Spacer property damage sustained by or through the use of this product 35 2 Rear Stabilizer Endcap 84 4 M4 x 12mm Tap Screw 36 2 Crank Arm 85 2 M5 Nut 37 2 Pulley 86 1 Upper Wire Harness 38 6 M10 Was
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