USER`S MANUAL - Icon Heath & Fitness
Contents
1. shown For the most accurate heart rate reading hold the contacts for at least 15 seconds 11 When you are finished exercising the console will turn off automatically If the pedals do not move for a few seconds the time will begin to flash in the display and the con sole will pause If the pedals do not move for a few minutes and no buttons are pressed the con sole will turn off and the display will be reset HOW TO USE A SMART PROGRAM Turn on the console To turn on the console press any button or begin pedaling The display will light and the console will be ready for use Select a smart program To select a smart program press the desired Smart Programs button The upper section of the display will show how long the program will last Begin pedaling to start the program Each program is divided into 30 one minute seg ments One resistance level and one pace setting are programmed for each segment Note The same resistance level and or pace setting may be programmed for two or more consecutive seg ments Whenever the resistance is about to change the resistance level will flash in the display for a few seconds The resistance of the pedals will then automatically change to the resistance level pro grammed for the next segment Note If the resis tance level is too low or too high you can over ride it by pressing the Resistance and but tons Important When the current segm2. Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one 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 the
3. and then retighten the handle HOW TO ADJUST THE PEDAL STRAPS To adjust the pedal straps first pull the ends of the pedal straps off the tabs on the pedals Adjust the pedal straps to the desired position and then press the ends of the pedal straps onto the tabs E HOW TO LEVEL THE EXERCISE CYCLE If the exercise cycle rocks slightly on your floor turn one or both of the leveling feet under the rear stabilizer CONSOLE DIAGRAM PROGRAMS ah A PROGRAM START RESET FEATURES OF THE CONSOLE The console offers a selection of features designed to make your workouts more effective When you use the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the console will provide continuous exer cise feedback You can even monitor your heart rate using the handgrip pulse sensor The console features four smart programs that auto matically change the resistance of the pedals and prompt you to vary your pedaling pace while guiding you through an effective workout To use the manual mode of the console follow the steps beginning on page 10 To use a smart program see page 12 Before using the console make sure that batteries are installed see assembly step 4 on page 5 If there is a sheet of clear plastic on the display remove t
4. Model No PFEVEX2416 0 Serial No 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 LS11 8JG UK email csuk iconeurope com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference PAO EG USER S MANUAL Q www iconeurope com TABLE OF CONTENTS IMPORTANT PRECAUTIONS iio cr bee eee peed eee ee t bitia tii beimid eu e 2 BEFORE YOU BEGIN ps satan O RR ate ay aa Beak dee ee de eran 3 ASSEMBLY use ee RE OD E ped ace oe eae ee coe 4 HOW TO OPERATE THE EXERCISE CYCLE 8 MAINTENANCE AND TROUBLESHOOTING i 13 CONDITIONING GUIDELINES 14 PART LIST vee A E ete ee 18 EXPLODED DRAWING teoricas wal IE A greet ae a a 19 ORDERING REPLACEMENT PARTS m Back Cover IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precau tions before using the exercise cycle 1 Read all instructions in this manual before us
5. d some extra parts may be left over Place a mat beneath the exercise cycle to protect the floor HOW OPERATE THE EXERCISE CYCLE HOW TO ADJUST THE HEIGHT OF THE SEAT For effective exer cise the seat should be at the proper height As you pedal there should be a slight bend in your knees when the pedals are in the lowest position To adjust the seat first turn the adjustment knob counterclock wise several turns to loosen it Next pull the knob slide the seat post upward or downward to the desired position and then release the knob Move the seat post upward or downward slightly to make sure that the knob is engaged in one of the adjustment holes in the seat post Then turn the knob clockwise to tighten it Seat Adjustment HOW TO ADJUST THE LATERAL POSITION OF THE SEAT To adjust the lateral position of the seat first loosen the seat knob a few turns Then move the seat forward or backward to the desired position and firmly tighten the seat knob HOW TO ADJUST THE HANDLEBAR To adjust the han dlebar first turn the indicated adjustment handle counter clockwise to loosen it Note The adjust ment handle may work like a spanner Turn the handle counterclockwise pull it away from the handlebar turn it clockwise push it toward the handlebar and then turn it counterclock wise again Repeat until the handlebar is loose Move the handlebar upward or downward to the desired posi tion
6. e location of the decal Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console FRONT Water Bottle Holder Pulse Sensor Adjustment Handle Seat Knob Adjustment Knob Leveling Foot AWARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine User weight must not exceed 250 pounds Replace label if damaged illegible or removed AWARNING Not for therapeutic use AWARNUNG Nicht f r thera peutisch Gebrauch Wheel Pedal Strap Water bottle not included ASSEMBLY Assembly requires two persons Place all parts of the exercise cycle in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included tools and your own adjustable wrench Lj and Phillips screwdriver e j Use the part drawings below to identify the small parts used in assembly The number in parentheses below each drawing refers to the key number of the part from the PART LIST on page 18 The second number refers to the quantity needed for assembly Note Some small parts may have been preattached for shipping If a part is not in the parts bag check to see if it has been preattached 4 ot OB OI O
7. econds The display will also show your heart rate when you use the handgrip pulse sensor The last section of the display will show a pere track representing 1 4 d mile As you exercise indicators will appear in succession around the track until the entire track appears The track will then disappear and the indicators will again begin to appear in succession Note The console can show speed and distance in either miles of kilometers The letters MPH or Km H will appear in the display to indicate which unit of measurement is selected To change the unit of measurement press and hold down the far right Smart Program button for a few seconds An E for English miles or an M for metric kilometers will appear in the display Press the Resistance button to select the desired unit of measurement Then press the far left Smart Program button to save your selec tion Note When you replace the batteries it may be necessary to reselect the unit of measurement m Measure your heart rate desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plas tic Next hold the handgrip pulse sen sor with your palms resting on the metal contacts Avoid moving your hands or gripping the contacts too tightly When your pulse is detected a heart shaped symbol will flash in the display each time your heart beats and then your heart rate will be
8. ent of the program ends the pedals will automatically adjust to the resistance level programmed for the next segment As you exercise the display will prompt you to keep your ped aling pace near the MPH pace setting for the current segment When the word faster appears in the display increase your pace When the word slower appears decrease your pace When the center of the target flashes maintain your current pace do amma faster Important The pace settings are intended only to provide motivation Your actual pace may be slower than the pace settings Make sure to pedal at a pace that is comfortable for you If you stop pedaling for several seconds the time will begin to flash in the display To restart the pro gram simply resume pedaling The program will continue until the display shows a time of 0 00 If you continue to pedal after the program is completed the display will continue to show exercise feedback however the display will not show the elapsed time until you select the manual mode or a new program Follow your progress with the display See step 4 on page 10 Measure your heart rate if desired See step 5 on page 11 When you are finished exercising the console will turn off automatically See step 6 on page 11 MAINTENANCE AND TROUBLESHOOTING Inspect and properly tighten all parts of the exercise cycle regularly Replace any worn parts immediately To clean the exerci
9. ephone number on the front cover of this manual Plug one end of the power supply into the jack on the console Plug the other end of the power supply into an appropriate outlet that is properly installed in accordance with all local codes and ordinances Be careful to avoid pinching the Wire Harnesses 31 32 Battery Cover Batteries 5 While another person holds the Console 6 near the Upright 3 connect the console wire harness to the Upper Wire Harness 32 Console Wire Harness Insert the excess Upper Wire Harness 32 downward into the Upright 3 Attach the Console 6 to the Upright with four M4 x 15mm Screws 40 Be careful to avoid pinching the wires Be careful to avoid pinching the wires 6 Attach the Water Bottle Holder 29 to the Upright 3 with two M4 x 15mm Screws 15 7 Orient the Handlebar 47 as shown Attach the Handlebar to the Upright 3 with the Upright Clamp 45 and the Adjustment Handle 46 Note The Adjustment Handle may work like a spanner Turn the handle clockwise push it toward the Handlebar turn it counterclockwise pull it away from the Handlebar and then turn it clockwise again 8 Orient the Seat Post 5 as shown Loosen the Adjustment Knob 11 a few turns pull the Adjustment Knob outward and insert the Seat Post into the Frame 1 Move the Seat Post upward or downward to the desired position and then release the Adjustment Knob into one of the adjustment holes
10. f M4 x 15mm M4 x 15mm M6 x 8mm M8 Nylon M8 Split M10 Split Screw 15 2 Screw 40 4 Screw 51 2 Locknut 137 4 Washer 36 4 Washer 34 7 M10 x 20mm Button M10 x 73mm Button Screw 33 4 Screw 35 3 1 Identify the Front Stabilizer 2 which has round wheels While another person lifts the front of the Frame 1 attach the Front Stabilizer to the Frame with two M10 x 73mm Button Screws 33 and two M10 Split Washers 34 2 While another person lifts the rear of the Frame 1 attach the Rear Stabilizer 14 to the Frame with two M10 x 73mm Button Screws 33 and two M10 Split Washers 34 3 While another person holds the Upright 3 near the Frame 1 connect the Upper Wire Harness 32 to the Lower Wire Harness 31 Gently pull the upper end of the Upper Wire Harness 32 to remove the slack and slide the Upright 3 onto the Frame 1 Be careful to avoid pinching the Wire Harnesses Attach the Upright with three M10 x 20mm Button Screws 35 and three M10 Split Washers 34 4 The Console 6 requires four AA batteries alkaline batteries are recommended Press the tab on the bat tery cover and remove the battery cover Insert four batteries into the console make sure that the batter ies are oriented as shown Then reattach the battery cover Note The Console 6 can be operated with an optional power supply instead of batteries To pur chase a power supply call the tel
11. he plastic HOW TO USE THE MANUAL MODE Turn on the console To turn on the console press any button or begin pedaling The display will light and the console will be ready for use Select the manual mode Each time you turn on the console the manual mode will be selected If you have selected a program reselect the manual mode by pressing any of the Smart Programs but tons repeatedly until zeroes appear in the display WIFI Begin pedaling and change the resistance of the pedals as desired As you pedal change the resis tance of the pedals by pressing the Resistance and buttons There are ten resistance levels Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level Follow your progress with the display The upper section of the display will show the elapsed time and the distance in miles or kilometers that you have pedaled The display will change modes every few sec onds Note When you select a smart program the display will show the time remaining in the pro gram instead of the elapsed time 10 The second section of the display will r1 show your pedaling LJ pace in miles or kilo MPH meters per hour The third section of the display will show the approximate num ber of calories you have burned and the resistance level of the pedals The display will change modes every few s
12. in the Seat Post Then tighten the Adjustment Knob a few turns Make sure that the Adjustment Knob is engaged in an adjustment hole Attach an M6 x 8mm Screw 51 to the front of the Seat Post 5 9 Orient the Seat 12 and the Seat Carriage 26 as shown Attach the Seat to the Seat Carriage with four M8 Nylon Locknuts 37 and four M8 Split Washers 36 Note The Nylon Locknuts and Split Washers may be preattached to the under side of the Seat Slide the Seat Carriage 26 onto the Seat Post 5 and move the Seat Carriage forward or backward to the desired position Then tighten the Seat Knob 52 into the Seat Carriage Attach an M6 x 8mm Screw 51 to the rear of the Seat Post 5 10 Identify the Left Pedal 24 which is marked with an L Using an adjustable wrench firmly tighten the Left Pedal counterclockwise into the Left Crank Arm 42 Tighten the Right Pedal not shown clockwise into the Right Crank Arm not shown Important Tighten both Pedals as firmly as possible After using the exercise cycle for one week retighten the Pedals For best performance keep the Pedals tightened Adjust the strap on the Left Pedal 24 to the desired position and press the end of the strap onto the tab on the side of the Left Pedal Adjust the strap on the Right Pedal not shown in the same way 11 Make sure that all parts are properly tightened before you use the exercise cycle Note After assembly is complete
13. information about ordering replacement parts 18 EXPLODED DRAWING Model PFEVEX2416 0 R0207A ORDERING REPLACEMENT PARTS To order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health 4 Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089 009 Outside the UK O 044 113 387 7133 Fax O 044 113 387 7125 To help us assist you please be prepared to give the following information the MODEL NUMBER of the product PFEVEX2416 0 the NAME of the product PROFORM 710 EKG exercise cycle the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the part s see pages 18 and 19 PROFORM is a registered trademark of ICON IP Inc Part No 246497 RO207A Printed in China 2007 ICON IP Inc
14. ing the exercise cycle 8 The exercise cycle should not be used by persons weighing more than 113 kg 250 Ibs 2 lt is the responsibility of the owner to ensure that all users of the exercise cycle are ade quately informed of all precautions Use the exercise cycle only as described in this manual 9 Always keep your back straight when using the exercise cycle do not arch your back 10 If you feel pain or dizziness while exercising stop immediately and cool down 3 The exercise cycle is intended for home use only Do not use the exercise cycle in a commercial rental or institutional setting 11 The exercise cycle does not have a freewheel the pedals will continue to move until the fly wheel stops 4 Use the exercise cycle indoors on a level sur face Keep the exercise cycle away from 12 The pulse sensor is not a medical device moisture and dust Place a mat under the exercise cycle to protect the floor Inspect and properly tighten all parts regular ly Replace any worn parts immediately Keep children under the age of 12 and pets away from the exercise cycle at all times Wear appropriate clothes when exercising do not wear loose clothes that could become caught on the exercise cycle Always wear athletic shoes for foot protection Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in dete
15. n relax Repeat 3 times Stretches Quadriceps and hip muscles 15 NOTES NOTES PART LIST Model PFEVEX2416 0 Key No Qty N db Aa PHO HH YH HH ld dd aH NZ _ A Description Frame Front Stabilizer Upright Endcap Seat Post Console Eddy Mechanism Resistance Motor Crank Resistance Cable Adjustment Knob Seat Foot Rear Stabilizer M4 x 15mm Screw Magnet Left Side Shield Right Side Shield Spring Seat Post Bushing Reed Switch Wire Clamp Belt Left Pedal Strap Right Pedal Strap Seat Carriage Crank Bearing Set Idler Water Bottle Holder Idler Pulley Lower Wire Harness Upper Wire Harness M10 x 73mm Button Screw M10 Split Washer Key No Qty MO H NMNABRHHANNNNHNAHANMNNNNHHHNMH HWARWNN AW R0207A Description M10 x 20mm Button Screw M8 Split Washer M8 Nylon Locknut M6 Nut M4 x 25mm Screw M4 x 15mm Screw M5 x 20mm Screw Left Crank Arm Right Crank Arm Crank Cover Upright Clamp Adjustment Handle Handlebar Handlebar Endcap Wheel Hub Cap M6 x 8mm Screw Seat Knob M5 x 12mm Screw M8 x 25mm Flange Screw M8 x 20mm Bolt Snap Ring Eye Bolt 3 8 Nut Flywheel Nut M8 Washer Pulley M6 x 16mm Screw M6 Nylon Jamnut Foam Grip Assembly Tool User s Manual Hex Key Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for
16. nd then retighten the Screw Turn the Crank Arm for a moment Repeat until the console displays correct feedback When the Reed Switch is correctly adjusted reattach the left side shield and the left pedal BATTERY REPLACEMENT If the console display becomes dim the batteries should be replaced most console problems are the result of low batteries To replace the batteries see assembly step 4 on page 5 HOW TO LEVEL THE EXERCISE CYCLE If the exercise cycle rocks slightly on your floor turn one or both of the leveling feet under the rear stabilizer CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results 44 WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in deter mining heart rate trends in general EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended hea
17. 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 WORKOUT GUIDELINES Each workout should include the following three parts A warm up consisting of 5 to 10 minutes of stretching and light exercise A proper warm up increases your body temperature heart rate and circulation in prepa ration for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone Note During the first few weeks of your exer cise program do not keep your heart rate in your training zone for longer than 20 minutes A cool down with 5 to 10 minutes of stretching This will increase the flexibility of your muscles and will help to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition plan three work outs each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired Remember the key to success is make exer cise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch
18. rmining heart rate trends in general 13 Warning decals have been placed on the exer cise cycle in the locations shown on page 3 If a decal is missing or illegible call the tele phone number on the front cover of this man ual and order a free replacement decal Apply the decal in the location shown A WARN ING 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 damage sustained by or through the use of this product BEFORE YOU BEGIN Congratulations for selecting the new PROFORM 710 EKG exercise cycle Cycling is one of the most effec tive exercises for increasing cardiovascular fitness building endurance and toning the entire body The 710 EKG exercise cycle offers a selection of features designed to let you enjoy this healthful exercise in the convenience and privacy of your home For your benefit read this manual carefully before you use the exercise cycle If you have questions Handlebar after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number is PFEVEX2416 0 The serial number can be found on a decal attached to the exer cise cycle see the front cover of this manual for th
19. rt rates for fat burning maximum fat burning and cardiovascular aerobic exercise 165 155 145 140 130 125 15 Y 103 Y 145 138 130 125 118 110 125 120 115 110 105 95 90 gt 20 30 40 50 60 70 80 To find the proper heart rate for you first find your age at the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your training zone The lowest number is the recommended heart rate for fat burning the middle number is the recommended heart rate for maximum fat burning the highest num ber is the recommended heart rate for aerobic exer cise Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustained period of time 14 During the first few minutes of exercise your body uses easily accessible carbohyarate calories for ener Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest num ber in your training zone as you exercise For maxi mum fat burning adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise is activity that
20. se cycle use a damp cloth and a small amount of mild soap Important To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight PULSE SENSOR TROUBLESHOOTING For optimal performance of the pulse sensor keep the metal contacts clean Clean the contacts with a soft cloth never use alcohol abrasives or chemicals Avoid moving your hands while using the pulse sen sor Excessive movement may interfere with heart rate readings Do not hold the metal contacts too tightly doing so may interfere with heart rate read ings For the most accurate heart rate reading hold the metal contacts for about 15 seconds HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch the left pedal and the left side shield must be removed Using an adjustable wrench turn the left pedal clock wise and remove the left pedal Remove the screws from the left side shield Note There are two different sizes of screws in the left side shield Be sure to note the location of each screw Then carefully pry the left side shield away from the exercise cycle 13 Next locate the Reed Switch 21 Turn the Left Crank Arm 42 until the Magnet 16 is aligned with the Reed Switch Loosen but do not remove the indicated M5 x 12mm Screw 53 Slide the Reed Switch slightly closer to or away from the Magnet a
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