USER`S MANUAL - Icon Heath & Fitness
Contents
1. of the seat 22 by using Carriage Bolts 10 Hex Head Bolts 12 washers 1 and M8 Nuts 6 Refering to FIG 3a plug the Pulse sensor wire into the socket located on the seat carriage ASSEMBLY 4 Attach the Nylon Nut 6 to the end of the left hand side of the spindle bar 28 and then slide onto the bar from the right the washer 3 followed by the plastic bushing 5 then the footrest 30 Then slot the part as sembled spindle bar through the hole in the main housing per FIG 4 Now start to assemble the right hand pedal onto the spindle bar 28 Slide the pedal 30 onto the right hand side of the pedal spindle bar fol lowed by the plastic bushing 5 the washer 3 and finally the M8 Nylon nut 6 Attached the Foams 15 to left side of the foot rest shaft 28 then slot the footrest shaft 28 through the hole in the holder bracket cover and attached another Foams 15 to the other side of the bar Lock the pedals 26 to the crank cover on main housing per FIG 4 5 Connecing the sensor wires which are on the Rail and Main housing together then slide the Aluminum Rail 24 into the main housing per FIG 5 and bolt into place using the fixing bolt 13 once the bolt is slotted through the nearest pre drilled hole to the main housing at tach the washer 4 and the thin Nylon nut 7 Using the second pre drilled hole away from the main housing slot through your P2. aan a 4 99 a al 4 E L LE T Model No PFICVRW39408 0 Serial No _ Serial Number decal behind the product 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 to ICON Health amp Fitness Lid Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK or email csuk iconeurope com A WARNING Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL Please visit our website for more information on the products www iconsupport eu TABLE OF CONTENTS IMPORTANT PRECAUTIONS e 0 2 979 SR 9 TN K R nanena eee DEEE ida iaeo K N RETIE K ees 1 ASSEMBLY nated 4 Se eee eae Aah te he oe hehe en aa E aaa a E EG 3 FOLDING INSTRUCTIONS wg S X Y w K X K K RRR RR le eibed ee keke bac bast EEEE E Er ERATA 5 FUNCTION BUTTON 224 204 5 22444e0h4 morrar A haio RRR RLE E R RE TR EE E ET 6 EXERCISE GUIDELINES A 6 6 00 R prana a0 00 0 aR R R N ee Gets 0065 AAA 6900055554508 R 2495 08 7 PART LIST and EXPLODED DRAWING os etin de arg epeisnashemanware coached 9 ORDERING REPLACEMENT PARIS ss2 e2e lt 20s 4440284 0ecednesacdws de edacdeHesaes Back Cover IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the follo
3. e existing health problems Read all instruc tions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS BEFORE YOU BEGIN Thank you for purchasing the new PROFORM R amp R100 rowing and recumbent machine Row ing is one of the most effective exercises known for toning the body strengthening the muscles and building the cardiovascular system The R amp R100 rowing and recumbent machine is de signed to let you enjoy this effective exercise in the convenience of your home For your safety and benefit read this manual carefully before using the rowing machine If you have questions after reading this manual please call our Customer Service Department at 08457 089 009 To help us assist you note the product model number before calling The model number is PFICVRW39408 0 ASSEMBLY 1 Attach the front stabilizer onto the main housing bracket using the two carriage bolts 9 2 arc washers 2 and the nylock nuts 7 2 Attach the bracket 19 to the Main frame using two washers 1 and two bolts 11 Ensuring to attach the bracket cover 20 when you tightened the screws 14 3 Connect the Aluminum Rail 24 to the rear Stabilizer 25 using the bracket pro vided Lock the bracket in place using screw 12 and washer 1 Attach Back Rest 21 and Side Handle Bar 23 and Seat Bracket to the underside
4. l N PFICVRW39408 0 16 Computer 24 Aluminum Rail 17 Main Housing 25 Rear Stabilizer 18 Front Stabilizer 26 Pedal x 2 19 Bracket 27 Footrest Shaft 20 Bracket Cover 28 Spindle Tube 21 Backrest 29 Pull Pin 22 Seat 30 Footrest x 2 23 Side Handle Bar PART LIST g TI J wm j T ta WML T P Washer M8x16mm x 8 Arc Washer x4 Washer M8x23mm x 2 Washer M10x26mm x 2 Plastic Bushing x 2 Nylock Nut x 6 Thin Nylock Nut x 1 Spanner x 2 Carriage Bolt 8x70mm x 2 Carriage Bolt 8x50mm x 2 Hex Head Bolt 8x55mm x 2 Hex Head Bolt 8x15mm x 8 Hex Head Bolt 1 2x127mm x1 Screw x 2 Sponge x 2 OOnN Dar WN O ORDERING REPLACEMENT PARTS To order replacements parts please see the front cover of this manual for contact information To help us assist you be prepared to provide the following information when calling Model number of the product PFICVRW39408 0 The Key number and description of the product of the desired parts see the part list The proof of purchase Printed in Taiwan 2008 Icon Health amp Fitness Inc
5. nd shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 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 EXPLODED DIAGRAM and PART LIST Mode
6. r goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 145 138 130 125 120 115 130 125 1155 118 110 1033 105 95 90 20 30 40 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activit
7. rom COUNT to SPEED please press RESET button after switching The monitor will clear all the current function datas to zero Then you may start training again Please refer to functions description as below ac cording to your different choice on SPEED or COUNT to meet different equipment request Automatically scans throught each function in every 6 seconds The monitor will count workout time from 00 00 up to 99 59 If you have preset target time the monitor will count down to 00 00 when you start training Display current training speed in KM or ML per hour COUNT UP Accumulates workout numbers from zero COUNT DOWN If you have preset target count numbers the monitor will count from preset down to zero when you start training COUNT UP Accumulates total distance during training from zero COUNT DOWN If you have preset target distance the monitor will count down from preset to zero when you start training The monitor will accumulate total workout numbers of different training durantion after the monitor is intalled with batteries This data could be reset to zero only when you replace batteries COUNT UP Accumulates calories consumption during training COUNT DOWN If you have preset target calories the computer will count from preset calories down to zero This data is a rough guide only and should not be used as com parison over several exercice sessions The monitor will display upir current heart rate in 5 seconds after yo
8. u hold on handgrip sensors with both hands during training To have more accurate and stable heart rate figures please hold both hands on grips sensors onsetead of one hand only during training After a training for a period of time keep holding both hands on grips sensors and press RECOVERY button The monitor will stop all function displays except TIME which will count down from 00 60 00 59 00 58 down to 00 00 As soon as 00 00 is achieved the bottom field of the monitor will show your heart rate recovery Status grade as F1to F6 F1 is the best and F6 is the worst You may improve your heart rate recovery status Recovery result day by day from F6 up to F1 refer to this function Press the RECOVERY button again to return to the main display EXERCISE GUIDELINES A WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over the age of 35 or persons with pre existing health problems The pulse sensor is not a medical device Vari ous factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether you
9. ull pin 29 Finally Screw the fixing knob into the Aluminum Rail 24 using the pre drilled hole provided Refering to FIG 5a plug the Pulse coil wire into the socket located on the Main Frame bracket Connect the sensor wire and place the monitor 16 onto the main frame FOLDING INSTRUCTIONS iF Adjust the Seat to the rear position using Spring Pin FIG 6a 2 Remove the locking pin 29 and unscrew 2 the fixing pin 3 Pull the Aluminum Rail 24 in towards the main frame and replace the locking pin to keep the Rail ina folded position 4 Remove the pull pin located on the rear bracket of the rail 5 Swing the Rear Stabilizer in towards the main frame and replace the pin to keep the Rear Stabilier in a folded position FUNCTION BUTTON MODE SET TOTAL RESET RECOVERY FUNCTIONS SCAN TIME COUNT UP COUNT DOWN SPEED COUNT DISTANCE TOTAL COUNT CALORIES PULSE RECOVERY 1 To select each function for presetting 2 to enter and switch to the next function after presetting To make upward adjustment of each function datas of time count or distance Calories and pulse To Clear all preset datas and restart the computer To act heart rate recovery function The monitor has both SPEED and COUNT base functions in the same unit You may switch the functionbase by a visible switch fixed on the side case When you use switch to change current function base from SPEED to COUNT or f
10. wing important precautions before using the rowing machine 1 Read all instructions in this manual before 6 Keep children under 12 and pets away from using the rowing machine Use the rowing the rowing machine at all times machine only as described 7 Wear appropriate clothes and athletic shoes 2 It is the responsibility of the owner to ensure when using the rowing machine that all users of the rowing machine are ad equately informed of all warnings 8 Keep your hands away from moving parts 3 Place the rowing machine on a level surface 9 If you experience dizziness or pain whilst with a mat beneath it to protect the floor or exercising stop immediately and cool down carpet Keep the rowing machine indoors away from moisture and dust 10 The rowing machine is intended for in home use only Do not use the rowing machine in a 4 Inspect and properly tighten all parts of the commercial rental or institutional setting rowing machine regularly Replace worn parts immediately 11 A warning decal is found on the rowing machine in the location shown on page 3 If 5 The rowing machine should not be used by the decal is missing or illegible call 08457 persons weighing more than 115 kg 250 089 009 and order a free replacement decal Ibs Apply the decal in the location shown Ad 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 pr
11. y that requires large mounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your 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 Remember the key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back a
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