USER`S MANUAL
Contents
1. RO ORM STRENGTH amp AEROBIC TRAINING CROSSTRAINER Model No PCTL50070 Serial No Serial Number QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satis faction through direct assis tance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUS TOMER HOT LINE The trained technicians on our Customer Hot Line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 888 936 4266 Mon Thu 6am 6 30pm Fri ET A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL pa RO a AEROBIC TRAINING CROSSTRAINER TABLE OF CONTENTS IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN csi tgi n fog rec ria RE E E RI EIE 5 ASSEMBEY opachi bei Ea od beer e eR eeeh peli 6 OPERATION AND ADJUSTMENT ssesee RR e m e 8 HOW TO EXERCISE ON THE TREADMILL e RII A lt 12 HOW TO OPERATE THE WEIGHT BENCH 14 HOW TO EXERCISE ON THE WEIGHT BENCH 15 MAINTENANCE AND TROUBLE SHOOTING Li 16 HOW TO MOVE THE CROSSTRAINER Li 18 PARTEIST 2 xot at ota teta e rien ni 94 44 ne AAA 19 CUSTOMER RECORD x prex ro DE ER eX LA Re ri 20 ORDERING REPLACEMENT PARTS 21 LIMITED2. 10 Speed Control Clip lt Ls Note If there is a thin sheet of clear plastic on the console remove it E Start the walking belt After you have moved the speed control to the RESET position slide it slowly upward until the walking belt begins to move at slow speed Carefully begin walking on the walking belt Change the speed of the walking belt as desired by sliding the speed control To stop the walking belt step onto the foot rails and slide the speed control to the RESET position DI Change the incline of the treadmill if desired INCLINE INCLINAITON To increase or decrease the incline hold down the top or bottom of the incline button Important Do not change the incline of the treadmill by placing objects under the treadmill Change the incline only as described above Important Before folding the treadmill adjust the incline to the lowest position Follow your progress with the LED track and the four monitor displays The LED Track The LED track in the cen tre of the console represent a dis tance of 1 4 mile As you exercise the indicators around the track will light one at a time until you have completed 1 4 mile The first indicator above the word START will then light and another lap will begin AWARNING Misuse of this product may result in serious injury Do not stand on walking belt when starting treadmill The TIME display This display shows
3. Ne PMD HAH KH KH A HK BSB ASB AA AB dd ll ld dl NIDIANIHAAIAAZAAANNNN Description Incline Nut Bench Lock Pin Bench Latch Bolt Bench Latch Washer Latch Frame Spacer Latch Slide Latch Bracket Latch Bolt Latch Bracket Incline Leg Bolt Wheel Bolt Wheel Motor Flywheel Incline Leg Latch Spring Tie Clamp Spring Screw Releasable Tie 7 1 2 Cable Tie Weight Rack Screw Lock Knob 2 lb Weight 4 lb Weight 6 10 Weight Left Weight Rack Lock Knob Spring Lock Pin Collar Incline Motor Spacer Latch Clip Treadmill Lock Pin Handrail Cap Motor Belt Console Base Screw Frame Guide Console Base Speed Control Knob Speed Potentiometer Battery Cover Console Nylon Washer Key Clip Right Weight Rack Motor Assembly Motor Pivot Bolt Upright Base Shock Frame Guide Spacer Motor Tension Washer Tension Star Washer Motor Tension Nut Wire Harness Front Wheel Bolt Front Wheel Front Wheel Nut Choke Receptacal Filter Extension Leg Screw Key No Qty 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 Tk ck HHH PSN CAP BAWABA NN NN lan R0698A Description Allen Wrench Base Pad Upright Pivot Bolt Upright Pivot Washer Belly Pan Bench Lock Bolt Ground Nut Controller Hood Cover Hood Backrest Spacer Bench Pin Cap Front Belly Pan Screw Adhesive Clip Incline
4. Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise 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 speed and incline of the treadmill until your heart rate is near the highest number in your training zone lt may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level See page 10 High Performance Athletic Conditioning If your goal is high performance athletic conditioning set the speed control on the console to PERFOR MANCE to help you maintain the proper intensity level See page 10 Note During the first few weeks of your exercise program keep your heart rate near the low end of your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate stop exercising and place two fingers on your wrist as shown Take a six second heart beat count and multiply the result by ten to find your heart rate A six second count is used because your heart rate drops quickly when you stop exercising If your heart rate is too high or too low adjust the speed or incline of the treadmill accordingly WORKOUT GUIDELINES A well rounded workout includes the following three important parts A Warm up Start eac
5. Note If there is a thin sheet of clear film on the face of the console remove it ACAUTION Before operating the console read the following precautions Do not stand on the walking belt when turn ing on the power Always wear the clip see the drawing on page 10 while using the CROSSTRAINER When the key is removed from the console the walking belt will stop The CROSSTRAINER is capable of high speeds Adjust the speed in small incre ments The training zones marked beside the speed control are general guidelines only See page 12 for more information To reduce the possibility of electric shock keep the console dry Avoid spilling liquids on the console Use only a sealable water bottle DIAGRAM OF THE CONSOLE LED Track Monitor Displays TRAINING ZONE ZONES D ENTRAINEMENT SPEED VITESSE Performance TIME THMPS FAST RAPIDE Aerobic A robique urn Br ler de la graisse Warm up Cool down Echauffement Exercices de Retour la Normal SLOW LENT Misuse of this product may result in serious injury AWARNI NG Do not stand on walking belt when starting treadmill Read user s manual and follow all warnings and operating instructions Keep children away from treadmill Keep fluids off electronics IVO ILI INCLINE INCLINAITON P 340 SPEED VITESSE CALS FAT CALS CAL
6. Stretching prepares the body for exercise by increas ing circulation delivering more oxygen to the muscles and raising the body temperature Exercises Next perform 6 to 10 of the exercises shown on the exercise chart on the CROSSTRAINER To give bal ance and variety to your workouts vary the exercises from workout to workout Begin with 1 set of 12 repetitions for each exercise that you do A repetition is one cycle of an exercise such as one sit up A set is a series of repetitions per formed without pausing As your fitness level in creases perform 2 sets of 12 repetitions for each exer cise that you do When you are ready for an advanced workout try 3 sets of 12 repetitions Always rest for at least 1 minute after each set When you can complete 3 sets of 12 repetitions without difficulty you may choose to use heavier weights CAUTION The CROSSTRAINER includes three pairs of hand weights Do not use any other weights with the CROSSTRAINER Cooling Down Finish each workout with 5 to 8 minutes of stretching to cool down This will increase your flexibility and will help to reduce post exercise soreness Be careful to avoid overdoing it during the first few months of your exercise program it is important to progress at your own pace CAUTION If you feel pain or dizziness at any time stop immediately and begin cooling down EXERCISE FORM For the best results correct form is important The ex
7. back straight Vertical Sit ups Hold the bench as shown and pull both knees toward your chest Crunch with Weights Lie on the bench and hold one or two weights against your chest Using your abdominal muscles raise your upper body a few inches Be sure to keep your back straight Shrug Keeping your arms against your sides raise your shoulders Forearm Curl Rest your forearm on the bench as shown Using your wrist curl a weight upward Repeat this exercise with your other arm MAINTENANCE AND TROUBLE SHOOTING Most treadmill problems can be solved by following the steps below Find the symptom that applies and follow the steps listed If further assistance is needed please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays PROBLEM The power does not turn on SOLUTION a Make sure that the power cord is plugged into a surge protector and that the surge protector is plugged into a properly grounded outlet See HOW TO PLUG IN THE POWER CORD on page 8 Use only a CUL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length b After the power cord has been plugged in make sure that the key is fully inserted into the con sole See step 1 on page 10 c Check the circuit breaker located on the treadmill C frame near the power cord If the switch protrudes as shown the circuit breaker has
8. can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning and aerobic exer cise HEART RATE TRAINING ZONE N MIN BPM e Y MAX BPM Fat Burn Max Burn Aerobic A o a C20 125 Go 20 138 155 us bu w ba A a o ha ha ha A N M to ala M ba ba N a To find the proper heart rate for you first find your age on the left side of the chart ages are rounded off to the nearest ten years Next find the three numbers to the right of your age The three numbers are your training zone The lower two numbers are recom mended heart rates for fat burning the higher number is the recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relatively low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for energy Only after the first few minutes does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone It may also be helpful to set the speed control on the console to FAT BURN to help you main tain the proper intensity level See page 10 Aerobic
9. product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product at one of its authorised service centres All products for which warranty claim is made must be received by ICON at one of its authorised service centres with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre authorised by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse mis use improper or abnormal usage or repairs not provided by an ICON authorised service centre to products used for commercial or rental purposes or to products used as store display models No other warranty beyond that specifically set forth above is authorised by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal installation or other consequential damages of whatsoever nature Some provinces do not allow the exclusion or limitation of incidental or consequential dam ages Acco
10. the Wire Harness 108 into the right Upright 102 Next insert the brackets on the Console Base 92 into the Uprights as shown Firmly tighten four Handrail Bolts 141 with Handrail Nuts 142 into the Uprights and the Console Base Locate the Left Weight Rack 82 which can be identi fied by the hole near the top Attach the Left Weight Rack to the left Upright 102 with six Weight Rack Screws 77 Attach the Right Weight Rack to the right Upright in the same manner not shown Slide the Lock Pin Collar 84 and the Spring 83 onto the Lock Pin 87 Insert the Lock Pin into the left Upright 102 and the Left Weight Rack 82 Tighten the Treadmill Knob 78 onto the Lock Pin Put a 2 lb Weight 79 on the upper hooks on the Right Weight Rack 99 Put a 4 Ib Weight 80 on the centre hooks on the Right Weight Rack Put a 6 Ib Weight 81 on the lower hooks on the Right Weight Rack Put the remaining Weights on the Left Weight Rack not shown Remove the backing from the Adhesive Clip 129 Press the Adhesive Clip onto the base of the Uprights 102 in the indicated location Press the Allen Wrench 116 into the Adhesive Clip Make sure that all parts of the CROSSTRAINER are properly tightened To protect the floor or car pet from damage place a mat under the CROSSTRAINER OPERATION AND ADJUSTMENT THE PERFORMANT LUB
11. to the side bringing your shoulder blades towards each other Seated Overhead Raise Press the weights up in a straight line until they are overhead Lateral Raise Raise the weights to the side until they are even with your shoulders Front Raise Raise the weights to the front until your arms are in a horizontal position Upright Row Keeping your hands close together and your elbows outward bring the weights up to your chin Seated Curl Keeping your upper arms station ary bring the weights up to shoulder level 11 12 13 14 15 16 17 18 19 20 Incline Curl With the bench in an inclined posi tion bring the weights up to shoulder level Be sure to keep your upper arms stationary Concentration Curl Keeping one elbow pressed against your inner thigh lift a weight by bending your elbow Repeat this exercise with the other arm Seated Overhead Press While seated on the bench press a weight up in a straight line by bending your elbow Repeat this exercise with your other arm Lying Overhead Press While lying on the bench press a weight up in a straight line by bending your elbow Repeat this exercise with your other arm Kickback Keeping your upper arm stationary bring a weight up and back as shown Repeat this exercise with the other arm Flat Bench Crunch Lie on the bench Using your abdominal muscles raise your upper body a few inches Be sure to keep your
12. tripped To reset Tripped Reset the circuit breaker wait for five minutes and then press the switch back in PROBLEM The power turns off during use SOLUTION a Check the circuit breaker located on the treadmill frame near the power cord see the drawing above If the circuit breaker has tripped wait for five minutes and then press the switch back in b Make sure that the power cord is plugged in c Remove the key from the console Reinsert the key fully into the console See step 1 on page 10 d If the treadmill still will not run please call our Customer Service Department toll free PROBLEM The displays of the console do not function properly SOLUTION a Check the batteries in the console See BATTERY INSTALLATION on page 9 Most problems are the result of drained batteries b Remove the six screws from the hood Carefully re move the hood Locate the Reed Switch 45 and the Magnet 44 on the left side of the Pulley 49 Turn the Pulley until the Magnet is aligned with the Reed Switch Make sure that the gap between the Magnet and the Reed Switch is about 1 8 If nec essary loosen the Screw 53 and move the Reed Switch slightly Retighten the Screw Re attach the hood and run the treadmill for a few minutes to check for a correct speed reading PROBLEM The walking belt is off centre or slips when walked on SOLUTION a If the walking belt has shifted to the left first remove the key and UNPLUG THE P
13. E WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPORTANT Never apply silicone spray or other substances to the walking belt or the walking plat form They will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD A DANGER Improper connection of the equipment grounding conductor can result in an increased risk of electric shock Check with a qualified electrician or service man if you are in doubt as to whether the product is properly grounded Do not modify the plug provided with the product if it will not fit the outlet have a proper outlet in stalled by a qualified electrician Your treadmill like any other type of sophisticated electronic equipment can be seriously damaged by sudden voltage changes in your home s power Voltage surges spikes and noise interference can re sult from weather conditions or from other appliances being turned on or off To decrease the pos sibility of your tread mill being damaged always use a surge protector not in cluded with your treadmill Surge protectors are sold at most hardware stores and department stores Use only a CUL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length This product must be grounded If it should malfunction or break down grounding pro vides a path of least re sistance for electric cur ren
14. FOR USE To use the treadmill the bench must be folded to the storage position See HOW TO FOLD THE BENCH TO THE STORAGE POSITION on page 14 Caution You must be able to safely lift 45 pounds 20 kg in order to lower the treadmill To lower the treadmill hold the upper end of the treadmill with your right hand as shown Hold the tread mill knob with your left hand 0 and pull it to the left Pivot L the treadmill down a few inches Treadmill Knob Next hold the treadmill with both hands as shown below and lower the treadmill to the floor To decrease the possibility of injury bend your legs and keep your back straight THE PERFORMANT LUBE WALKING BELT The CROSSTRAINER features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPORTANT Never apply silicone spray or other substances to the walking belt or the walking platform Such substances will deteriorate the walking belt and cause excessive wear BATTERY INSTALLATION The console requires three AA batteries not included for operation Alkaline batteries are recom mended To install batteries first open the bat tery cover under the console as shown Next press three batteries into the battery compartment Make sure that the negative ends of the batteries marked are touching the springs in the battery compartment Close the battery cover
15. OWER CORD Using the allen wrench turn the left rear roller adjustment bolt clock wise and the right bolt counterclockwise 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centred b If the walking belt has shifted to the right first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjustment bolt counterclockwise and the right bolt clockwise 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the tread mill for a few minutes Repeat until the walking belt is centred 17 18 c If the walking belt slips when walked on first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts clock wise 1 4 of a turn When the walking belt is correctly tightened you should be able to lift each side of the walk ing belt 3 to 4 inches off the walking platform The centre of the walking belt should just touch the walking platform Be careful to keep the walking belt centred Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is properly tightened PROBLEM The walking belt slows when walked on SOLUTION a Use only a CUL listed surge protector rated at 15 amps with a 14 gauge cord of five fee
16. READ MILL TO THE STORAGE POSITION on page 11 Hold the end of the bench as shown do not hold the leg Using your right hand slide the bench knob to the right as far as possible Make sure that the knob is moved all of the way to the bench position Note It may be nec essary to push on the leg while you slide the knob to the bench position Lower the bench until the leg is rest ing on the floor HOW TO ADJUST THE BACKREST The backrest can be used in a level position or in either of two inclined positions When the bench is first lowered the backrest will be in the level position To adjust the backrest to one of the inclined positions first raise the backrest and lower the support see the draw ing below Rest the end of the support against either Backrest Backrest Stops of the backrest stops as shown Make sure that the support is resting against one of the backrest stops To adjust the backrest to the level position first raise the backrest slightly Pivot the end of the support in the direction shown by the arrow Lower the backrest onto the bench frame HOW TO FOLD THE BENCH TO THE STORAGE POSITION Raise the bench to the vertical posi tion and hold it in place Using 2 your right hand slide the bench knob to the left as far as possible Make sure t
17. S CALS DE GRAISSE ON RESET INSERT KEY INSEREZ LA CLE 1 C A ATTENTION Le mauvais usage de ce tapis roulant peut causer des blessures graves Ne vous tenez pas sur la courroie mobile quand vous allumez le tapis roulant Lisez le manuel de I utilisateur et suivez les pr cautions et les instructions d op rations Ne laissez pas les infants jouer sur ou atour du tapis roulant Gardez tout liquide loign de la SET E ENREGISTRER RESET console lectronique STEP BY STEP CONSOLE OPERATION Step onto the foot rails of the treadmill Find the clip attached to the key see the drawing above and slide the clip onto the waistband of your clothing Follow the steps below and on page 11 to operate the console 1 Insert the key fully into the power switch When the key is in serted the first indicator in the LED track will light The four displays will not turn on until the ON RESET button is pressed or the walking belt is started Note If you just installed batteries the displays will already be on Reset the speed control Slide the speed control down to the RESET position Note Each time the walking belt is stopped the speed control must be moved to the RESET position be fore the walking belt can be restarted FAST RAPIDE Cool down ent de la Normal
18. Switch 8 Green Ground Wire Console Plug Nylon Washer Incline Wire Harness Left Handrail Right Handrail Leg Extension Incline Stop Bracket Ground Washer Ground Screw Handrail Bolt Handrail nut 10 White 2 Female 1 Male 4 White 2 Female 8 White Jumper 4 Black 2 Female 8 Blue Male Female 4 Green Yellow User s Manual Includes all parts shown in the box These parts are not illustrated 19 20 CUSTOMER RECORDS Model No Retailer Name Retailer Address OOOO Serial No Purchase Date ORDERING REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 888 936 4266 Monday through Thursday 6 a m until 6 30 p m Friday 6 a m until 6 p m ET excluding holidays When ordering parts please be prepared to give the following information The MODEL NUMBER OF THE PRODUCT PCTL50070 The NAME OF THE PRODUCT PROFORM CROSSTRAINER treadmill The SERIAL NUMBER OF THE PRODUCT see the front cover of this manual The KEY NUMBER OF THE PART S see the EXPLODED DRAWING attached to the centre of this manual The DESCRIPTION OF THE PART S see the EXPLODED DRAWING attached to the centre of this manual If possible place the treadmill near your telephone for easy reference when calling ICON of Canada Inc 900 de l Industrie St J r me Qu bec Canada J7Y 4B8 21 22 LIMITED WARRANTY ICON OF DU CANADA INC ICON warrants this
19. WARRANTY ni rd ar tetro id D uL 22 Note An EXPLODED DRAWING is attached in the centre of this manual Save the EXPLODED DRAWING for future reference IMPORTANT PRECAUTIONS A WARNING To reduce the risk of burns fire electric shock or injury to persons read the following important precautions and information before operating the PROFORM CROSSTRAINER Te 10 11 It is the responsibility of the owner to ensure that all users of the CROSSTRAINER are adequately informed of all warnings and precautions Use the CROSSTRAINER only as described in this manual Place the CROSSTRAINER on a level surface with eight feet of clearance behind it Do not place the CROSSTRAINER on a surface that blocks any air openings To pro tect the floor or carpet from damage place a mat under the CROSSTRAINER Keep the CROSSTRAINER indoors away from moisture and dust Do not put the CROSSTRAINER in a garage or covered patio or near water Do not operate the CROSSTRAINER where aerosol products are used or where oxygen is being administered Keep children under 12 and pets away from the CROSSTRAINER at all times The CROSSTRAINER should be used only by persons weighing 250 pounds or less The CROSSTRAINER should never be used by more than one person at a time Wear appropriate exercise clothing when using the CROSSTRAINER Do not wear loose clothing that could become caught in the treadmill Athletic support clothes are rec
20. e sustained by or through the use of this product SAVE THESE INSTRUCTIONS The decal shown at the right has been placed on the CROSSTRAINER If the decal is missing or if it is not legible please call our Customer Service Department toll free to order a free replacement decal see ORDERING REPLACEMENT PARTS on page 21 of this manual Apply the decal in the lo cation shown Y Never allow children to play on or around treadmill Storage latch must be fully engaged before of treadmill is moved or stored BEFORE YOU BEGIN Congratulations for purchasing the revolutionary CROSSTRAINER from PROFORM The unique CROSSTRAINER offers both aerobic exercise and strength training exercise to help you achieve total fitness in the convenience of your home And when you re not exercising the CROSSTRAINER can be folded up taking a fraction of the space needed for both a treadmill and a bench For your benefit read this manual before using the CROSSTRAINER If you have additional questions Bench Knob Backrest Seat Support Walking Belt please call our Customer Service Department at 1 800 936 4266 To help us assist you please note the product model number and serial number before calling The model number of the treadmill is PCTL50070 The serial number can be found on a decal attac
21. equipment would you purchase 1 2 10 000 14 999 1 20 000 4 How many times a week do you exercise I I k 10 What other type of exercise equipment do you own I Less than 3 times 1 3 times or more A Bicycle Exercise Cycle Treadmill I 5 Have you ever product before Home Gym C Weight Bench M Stepper I L Yes No I Cardio Glide Other 6 Where did you first see or hear about ICON products 11 Which type of magazines do you read regularly I Magazine Friend relative Sports Fitness C Motoring I Newspaper Ad Store A Business A Computer A General Other i 12 Do you wish to be sent further bulletins about ICON products i I 7 What was the primary reason for purchasing this ICON product Yes T No I Store Employee Television Ads 0 Colour I I Electronic Features Magazine Ads Price THANK YOU FOR YOUR TIME 1 A Product Design Product Innovation I Other Features 1998 ICON of Canada Inc Printed in USA I I Rs A AAN AMAS AAA AA e ELT A 4 PROFORM is a registered trademark of ICON Health amp Fitness Inc Part No 145581 H01007 C RO698A 1998 Printed in USA RO698A EXPLODED DRAWING Model No PETL50070
22. ercise chart on the CROSSTRAINER shows the cor rect form for twenty different exercises Try to move through the full range of motion for each exercise and move only the appropriate parts of the body Perform each exercise with a smooth steady motion Exhale as you exert yourself and inhale as you return to the starting position never hold your breath STAYING MOTIVATED To stay motivated try listening to music or watching television while you exercise It may also be helpful to work out with a partner Use a calendar to keep a record of your workouts and write key body measure ments at the end of every month Remember the key to lasting results is to make exercise a regular and en joyable part of your daily life 15 16 WEIGHT BENCH EXERCISES The exercise chart on the CROSSTRAINER shows twenty exercises that can be performed on the weight bench Read the exercise guidelines on this page before beginning any exercises 1 10 Flat Bench Press Press the weights up in a straight line from your chest Flat Bench Flyes With the bench in a flat posi tion bend your elbows slightly and bring the weights together above your chest Incline Flyes With the bench in an inclined posi tion bend your elbows slightly and bring the weights together above your chest One Arm Row Lift a weight up and back bend ing your elbow as shown Repeat this exercise with your other arm Bent Over Lat Raise Lift the weights
23. h workout with 5 to 8 minutes of stretching and light exercise see SUGGESTED STRETCHES on page 13 A proper warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise After warming up increase the intensity of your exer cise until your heart rate is in your training zone for 20 to 60 minutes During the first few weeks of your exer cise program do not keep your heart rate in your train ing zone for longer than 20 minutes Breathe regularly and deeply as you exercise do not hold your breath to cool down 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 be tween workouts After a few months you may com plete up to five workouts each week if desired A Cool down The key to success is to make exercise a regular and Finish each workout with 5 to 8 minutes of stretching enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hams
24. hat the knob is moved all of the way to the tread mill position Refer to the inset drawing Make sure that the lock pin is inserted in the hole into the bench frame EZ Bench 9 Knob HOW TO EXERCISE ON THE WEIGHT BENCH ol The CROSSTRAINER offers a variety of exercises designed to trim tone and strengthen the body Please read these guidelines before using the weight bench WARNING Before beginning any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems STRENGTH TRAINING GUIDELINES Your strength training program should include three workouts each week To give your body time to rest workouts should be on alternating days such as Monday Wednesday and Friday Instead of waiting for a convenient time to exercise plan a specific time The morning hours work well for many and the self discipline required to rise early and exercise may result in greater productivity throughout the day For others exercising before dinner offers a chance to wind down from the day s activities Whatever time you choose be consistent and stick with it Each workout should include three important parts 1 a warm up 2 6 to 10 exercises and 3 a cool down Warming Up Begin each workout with 5 to 8 minutes of stretching see SUGGESTED STRETCHES on page 13
25. hed to the CROSSTRAINER see the front cover of this manual for the location Before reading further please review the drawing below and familiarise yourself with the parts that are labelled Water Bottle Holder Bottle is not included Lock Pin Foot Rail Rear Roller Adjustment Bolts Weight Circuit Breaker Cushioned Walking Platform ASSEMBLY Assembly requires two people Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed Assembly requires a phillips screwdriver e E not included 1 With the help of a second person carefully lay the treadmill on its right side as shown refer to the drawing on page 4 to identify the right side Insert the Extension Legs 137 into the treadmill Make sure that the Extension Legs are turned so the Base Pads 117 are on the indicated side Attach each Extension Leg with an Extension Leg Screw 115 With the help of a second person carefully raise the treadmill to the upright position so that both Extension Legs 137 are resting flat on the floor 2 Refer to HOW TO LOWER THE TREADMILL FOR USE on page 11 Follow the instructions on page 11 to lower Shipping Bracket the treadmill Next remove the nut bolt and shipping bracket from the left Upright 102 3 Insert any slack in
26. ommended for both men and women Always wear athletic shoes when using the CROSSTRAINER Never use the CROSS TRAINER with bare feet wearing only stockings or in sandals Inspect and tighten all parts of the CROSS TRAINER regularly 12 When connecting the power cord see page 8 plug the power cord into a surge suppressor not included and plug the surge suppressor into a grounded circuit ca pable of carrying 15 or more amps No other appliance should be on the same circuit Do not use an extension cord 13 Use only a CUL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length Do not use an extension cord 14 Keep the power cord away from heated surfaces 15 Never move the walking belt while the power is turned off Do not operate the CROSSTRAINER if the power cord or plug is damaged or if the CROSSTRAINER is not working properly See BEFORE YOU BEGIN on page 5 if the CROSSTRAINER is not working properly 16 Never start the treadmill while you are stand ing on the walking belt Always hold the handrails while using the treadmill 17 The CROSSTRAINER is capable of high speeds Adjust the speed in small incre ments to avoid sudden jumps in speed 18 To reduce the possibility of the treadmill overheating do not operate the treadmill continuously for longer than one hour 19 Never leave the treadmill unattended while it is running Always remove the key when
27. rdingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some provinces do not allow limitations on how long an im plied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from province to province or so specified by the retailer of your equipment ICON OF DU CANADA 900 de l Industrie St Jerome QC J7Y 4B8 pum a sa a EN mm I a I x I eIC N WEI ar 2m WES i dis PRODUCT WARRANTY REGISTRATION I I IMPORTANT MAIL WITHIN 14 DAYS OF PURCHASE i I NAME PHONE ADDRESS COUNTY POSTCODE MODEL NO SERIAL NO PURCHASE DATE RETAILER RETAILER ADDRESS I I I I I I 1 Primary user s of product 8 Did you consider purchasing fitness equipment from another I Male Female Family manufacturer 2 Age of primary user VAT du I LI 0 24 35 44 I 55 64 1 25 34 45 54 1 65 and over 9 Based your impression of what you have purchased I 3 Annual household income would you buy another ICON product n I I O 0 9 999 15 000 19 999 d Yes No No Opinion I E If not what other brand name
28. t or less in length b If the walking belt is overtightened treadmill perfor mance may decrease and the walking belt may be permanently damaged Remove the key and UN PLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts counterclock wise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform The centre of the walking belt should just touch the walk ing platform Be careful to keep the walking belt cen Rear Roller Adjustment Bolts tred Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walk ing belt is properly tightened c If the walking belt still slows when walked on please call our Customer Service Department toll free HOW TO MOVE THE CROSSTRAINER Before moving the CROSSTRAINER make sure that the bench and treadmill are folded to the storage position and that the lock pins are fully engaged see HOW TO FOLD THE TREADMILL TO THE STOR AGE POSITION on page 11 and HOW TO FOLD THE BENCH TO THE STORAGE POSITION on page 14 To move the CROSSTRAINER first hold the handrails and place one foot on the base as shown Next tilt the CROSSTRAINER back until it rolls freely on the front wheels Carefully move the CROSSTRAINER to the desired location Place one foot on the base and carefully lower the CROSSTRAINER until it is resting on the base Ne
29. t to reduce the risk of Metal Screw Grounding Plug e electric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug Plug the power cord into a surge protector and plug the surge protector into an ap propriate outlet that is properly installed and grounded in accordance with all local codes and ordinances This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illus trated in drawing 1 below A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge protector to a 2 pole recep tacle as shown in drawing 2 if a properly grounded out let is not available The temporary adapter should be used only until a properly grounded outlet drawing 1 can be installed by a qualified electrician The green colored rigid ear lug or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw Some 2 pole receptacle outlet box covers are not grounded Contact a qualified elec trician to determine if the outlet box cover is grounded before using an adapter Grounded Outlet Box Treadmill Power Cord Grounding Pin Grounding Plug Grounding Pin Grounded Outlet Box Adapter Grounding Pin Grounding Plug Surge Protector HOW TO LOWER THE TREADMILL
30. the treadmill is not in use 20 Do not attempt to raise lower or move the CROSSTRAINER until it is properly assem bled 21 You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the CROSSTRAINER 22 23 The CROSSTRAINER includes three pairs of hand weights Do not use any other weights with the CROSSTRAINER Before moving the CROSSTRAINER make sure that the bench and treadmill are folded to the storage position and that the lock pins are fully engaged see HOW TO FOLD THE TREADMILL TO THE STORAGE POSITION on page 11 and HOW TO FOLD THE BENCH TO THE STORAGE POSITION on page 14 25 Always unplug the power cord before per 26 forming the maintenance and adjustment procedures described in this manual Never remove the motor hood unless instructed to do so by an authorised service representa tive Servicing other than the procedures in this manual should be performed only by an authorised service representative The CROSSTRAINER is intended for in home use only Do not use the CROSSTRAINER in 24 Never insert any object into any opening any commercial rental or institutional setting A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property damag
31. the total time that you have walked or run on the treadmill TIME TEMPS The DISTANCE dis play tThis display shows the total dis tance that you have walked or run in miles DISTANCE The SPEED display This display shows the speed of the walking belt in miles per hour MPH Y 7 Al SPEED VITESSE The CALORIES FAT CALORIES display This display shows the approximate numbers of calories and fat calories you have burned See FAT BURNING on page 12 Every seven seconds the display will change from one number to the other Arrows in the display will indicate which number is currently shown CALS FAT CALS CALS CALS DE GRAISSE Note The displays can be reset by pressing the ON RESET button When you are finished exercising stop the walking belt and remove the key Step onto the foot rails stop the walking belt and remove the key from the console Store the key in a secure place After the key is removed the dis plays will remain on for about five minutes Note Any time that the walking belt is stopped and no console buttons are pressed for five minutes the displays will automatically turn off HOW TO FOLD THE TREADMILL TO THE STORAGE POSITION Before folding the treadmill unplug the power cord Caution You must be able to safely lift 45 pounds 20 kg in order to raise the treadmill Hold the treadmill in the locations shown below To de crease the possibili
32. trings 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 both legs 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 14 HOW TO OPERATE THE WEIGHT BENCH HOW TO LOWER THE BENCH FOR USE To use the bench the treadmill must be folded to the storage position See HOW TO FOLD THE T
33. ty of injury bend your legs and keep your back straight As you raise the treadmill make sure to lift with your legs rather than your back Raise the treadmill until it is almost vertical Next hold the upper end of the treadmill with your right hand as shown Using your left hand pull the treadmill knob to the left Pivot Lock Pin the treadmill Lu until the lock pin is aligned with the hole in the side of the treadmill frame refer to the inset drawing Slowly release the knob Make sure that the lock pin is inserted into the hole in the treadmill frame Treadmill Knob Note To protect the floor or carpet from damage place a mat under the CROSSTRAINER Keep the CROSSTRAINER out of direct sunlight Do not leave the CROSSTRAINER in the storage position in tem peratures above 85 Fahrenheit 11 12 HOW TO EXERCISE ON THE TREADMILL A WARNING before beginning this or any exercise program consult your physician This is especially important for in dividuals over the age of 35 or individuals with pre existing health problems The following guidelines will help you to plan your ex ercise program Remember these are general guide lines only EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the de sired results is to exercise with the proper intensity The proper intensity level
34. ver move the CROSSTRAINER without tipping it back or the base pads may come off To re duce the risk of injury use extreme caution while moving the CROSSTRAINER Do not move the CROSSTRAINER over an uneven surface PART LIST Model No PCTL50070 Key No Qty A AA O p SS S ARPS HH HSH HH HS NI OT NOE e EE ne AIN MEM Description Backrest Backrest Screw Nut Backrest Support Bolt Left Backrest Frame Right Backrest Frame Bench Frame Spacer Bench Bracket Bench Bracket Bolt Bench Pivot Bolt Bench Support Pivot Bolt Backrest Support Bench Adjustment Bench Seat Bench Pin Bench Back Plastic Fastener Bench Leg Cap Bench Leg Bench Leg Pivot Bolt Bench Poster Latch Assembly Bench Bottom Rear Roller Adj Bolt Adjustment Washer Rear Roller Endcap Screw Endcap Screw Rear Roller Endcap Latch Warning Decal Belly Pan Frame Solid Isolator Rear Isolator Screw Isolator Screw Isolator Rear Roller Left Foot Rail Right Foot Rail Walking Belt Motor Pivot Nut Walking Platform Screw Walking Platform Upright Spacer Magnet Reed Switch Sensor Wire Reed Switch Clip Ground Wire Upright Pivot Washer Front Roller Pulley Cage Nut Front Roller Adj Bolt Belt Guide Screw Incline Bracket Bolt Incline Bracket Incline Motor Key No Qty 2 2 2 2 N
Download Pdf Manuals
Related Search