USER`S MANUAL
Contents
1. Serial No oS USER S MANUAL QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts please call 1 888 936 4266 Mon Fri 8h00 until 18h30 EST excluding holidays A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manu al for future reference Q www proform com 7OOCardioCross Trainer TABLE OF CONTENTS IMPORTANT PRECAUTIONS Le 3 BEFORE YOU BEGIN dede Rear e e Ge Re Od cr e E B RID E ened 4 ASSEMBLY os rm 5 HOW TO USE THE ELLIPTICAL CROSSTRAINER 0 00 eee 9 MAINTENANCE AND TROUBLESHOOTING esee e 20 CONDITIONING GUIDELINES seeeeeee RR e 21 PARET BIST our mE PATERE ta E chee heen test amacrine ne 22 EXPLODED DRAWING sseee e hh E E e 23 HOW TO ORDER REPLACEMENT PARTS Back Cover LIMITED WARRANTY occ Back Cover PROFORM is a registered trademark of ICON Health amp Fitness Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the elliptical crosstrainer 1 Read all instructions in this manual before using the elliptical crosstrainer It is the responsibility of the owner to ensure that all users of the elliptical crosstrainer are adequately informed of all precautions Place the elliptical crosstrainer on a level surface2. 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 Wire removed from gt LINE OUT jack HOW TO CONNECT YOUR COMPUTER HOW TO CONNECT YOUR VCR Note If your computer has a 1 8 LINE OUT jack Note If your VCR has an unused AUDIO OUT jack see instruction A If your computer has only a see instruction A below If the AUDIO OUT jack is PHONES jack see instruction B being used see instruction B If you have a TV with a built in VCR see instruction B If your VCR A Plug one end of a 1 8 to 1 8 stereo audio cable is connected to your home stereo see HOW TO available at electronics stores into the jack CONNECT YOUR HOME STEREO on page 16 beneath the console Plug the other end of the cable into the LINE OUT jack on your computer A Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the AUDIO OUT jack on your VCR PS B Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics B Plug one end of a 1 8 to RCA stereo audio cable stores Plug the Y adapter into the PHONES j
3. 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 the display will show your cur rent speed the elapsed time the distance that you have pedaled the current resistance level and the approximate numbers of calories and fat calories you have burned In addition your heart rate will be shown when you use the handgrip pulse sensor refer to step 5 below Note Each PACE COACH 12 time the resistance level changes the console will show the resistance level for a few seconds In addition when a Smart program or a Heart Rate program is selected the display will show the time remaining in the program 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 Fa
4. tighten two M4 x 16mm Screws 66 into the indicated holes 5 The Console 5 requires four D batteries not includ ed 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 oriented as shown by the diagram inside the battery compartment Reattach the battery cover Tab Bookrack While another person holds the Console 5 in the Battery 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 6 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 the Handlebar Leg with two M8 x 45mm Button Bolts 50 and two M8 Nylon Locknuts 46 Make sure that the Nylon Locknuts are inside of the hexagonal holes Do not fully tighten the Button 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 Handle
5. Reed Switch Clamp M10 Split Washer M10 x 27mm Screw Adjustment Foot M5 x 16mm Screw 4 5mm Spacer M6 Eyebolt Spring Reed Switch Reed Switch Bracket Handlebar Leg Side Shield Cover Handgrip Pulse Sensor Right Flex Bracket Frame Spacer M4 x 12mm Tap Screw M5 Nut Upper Wire Harness Lower Wire Harness Flex Bracket Spacer M8 x 22mm Button Screw U Bracket Battery Cover Allen Wrench Grease User s Manual Note indicates a non illustrated part Specifications are subject to change without notice 22 R0602A EXPLODED DRAWING Model No PFCCEL39013 23 ORDERING REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 888 936 4266 Monday through Friday 8h00 until 18h30 Eastern Time excluding holidays To help us assist you please be prepared to give the following information The MODEL NUMBER of the product PFCCEL3901 3 The NAME of the product PROFORM 700 CARDIO CROSSTRAINER The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the part s see page 22 of this manual LIMITED WARRANTY ICON OF CANADA INC ICON warrants this product to be free from defects in workmanship and mate rial under normal use and service conditions for a period of one 1 year from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warran
6. 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 a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your CD player Plug your headphones into the PHONES jack Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your headphones into the other side of the Y adapter PHONES E rei 1 8 Audi ude Y adapter Cable Headphones HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 1 8 LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug one end of a 1 8 to RCA stereo audio cable available at elect
7. 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 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 a stereo audio cable available at electronics stores you can connect the elliptical crosstrainer to your home stereo portable stereo or computer and play special iFIT com CD pro grams CD s are available separately IFIT com CD programs automatically control 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 features two programs d
8. during the program However you should hold the handgrips frequently for the program to operate properly Each time you hold the handgrips 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 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 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 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 the console will compare your heart rate to the heart rate set ting for the current period If necess
9. 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 When you stop exercising allow the pedals to slowly come to a stop 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 1 press ON RESET smart PROGRAMS 2 select PROGRAM 3 begin exercising AWARNING To reduce RESISTANCE amp PACE PROGRAMS risk of serious injury read and Scan understand the user s manual all instructions and warnings Time before using this equipment Keep children away E a HEART RATE CONTROL f PROGRAMS es a PACE COACH 6 el Ei F J 1 enterage 2 begin exercising DISPLAY MODE SILENT MAGNETIC RESISTANCE NA JL PROGRAM S E FEATURES OF THE CONSOLE The advanced console offers a selection of features
10. ANVYHVANANNAHANMAANAAAAA AA Description Frame Upright Front Stabilizer Rear Stabilizer Console Left Side Shield Right Side Shield Pedal Disc Left Handlebar Right Handlebar Foam Grip Right Pedal Left Pedal Flex Bar Adjustment Knob Left Flex Bracket Front Flex Bracket Rear Flex Bushing M6 x 33 5mm Bolt Adjustment Bolt Snap Ring M8 x 19mm Button Screw Handlebar Cap Handlebar Bushing Handlebar Spacer Upright Spacer M10 x 78mm Button Bolt Front Flex Bushing M10 Nylon Locknut Upright Bushing Left Front Endcap Wheel M6 x 72mm Wheel Bolt M10 x 112mm Carriage Bolt Rear Stabilizer Endcap Left Crank Arm Pulley M10 Washer Crank Crank Bearing Flywheel Flywheel Bearing Magnet Flywheel Axle M8 5mm Washer M8 Nylon Locknut Crank Screw Key No Qty 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 NANA ONT AAATO A AA 4 PO NM NBO PR HAH Ha HAH NH Ae HAH ANIA NW AHH R0602A Description Right Crank Arm M6 x 25mm Bolt M8 x 45mm Button Bolt M6 x 18mm Button Bolt C Magnet Bracket M10 3 Black Washer C Magnet Motor Belt M8 x 33mm Button Screw M6 Washer M6 Nylon Locknut M6 Nut M5 Nylon Locknut M5 x 12mm Bolt M10 x 88mm Button Bolt M4 x 6mm Screw M5 x 33mm Screw M4 x 16mm Screw M4 x 25mm Screw Right Front Endcap
11. Flex Bar Pedal Disk No water bottle is included 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 gt an adjustable wrench JA and a rubber mallet 1 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 OF M4 x 16mm M8 Nylon M10 Nylon Screw 66 2 Locknut 46 4 Locknut 29 6 O0 Frame Spacer 83 M10 Split M10 3 REC M10 Washer 70 4 Washer 53 Washer 38 6 m DR AA rert o M8 x 19mm Button M10 x 27mm Screw 22 2 Screw 71 TRITT mmm erento RR one BI n 1 Identify the Front Stabilizer 3 which has Wheels 32 attached to it While another person lifts the front of the Frame 1 attach the Front Stabilizer to the Frame with two M10 x 112mm Carriag
12. 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 iFIT com mode is selected both bar graphs will appear The left bar graph represents your exer cise pace and the right bar graph represents a tar get 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 pace that is comfortable for you G On Reset button When the console is off pressing this button will turn on the display When the con sole is on pressing this button will reset the dis play This button is also used to select the unit of measurement for speed and distance see A at the left H 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 fat calories and heart rate when the handgrip pulse sensor is
13. 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 CANADA INC 900 de l Industrie St Jer me QC J7Y 4B8 Part No 186098 R0602A Printed in China 2002 ICON Health amp Fitness Inc
14. ack available at electronics stores into the jack on your computer Plug your headphones or beneath the console Plug the other end of the speakers into the other side of the Y adapter cable into an RCA Y adapter available at electron ics 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 adapter Plug the Y adapter into the AUDIO OUT jack on your VCR Y adapter ama Headphones Speakers gt Wire removed from AUDIO OUT jack 17 HOW TO USE IFIT COM CD AND VIDEO PROGRAMS To use iFIT 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 To purchase iFIT com CD s and videocas settes call toll free 1 888 936 4266 Follow the steps below to use an iFIT com CD or video program 1 Turn on the console Refer to step 1 on page 12 FE 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 iFIT com button The indicator on the button will light and the letters IF will appear in the upper right corner of the display Insert the iFIT com CD or videocassette If you are using a
15. ary 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 right bar graph changes increase or decrease your pace so that the same number of Scan Resist 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 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 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 Refer to step 6 on page 12 15 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
16. bar Spacer 25 the Left Handlebar 9 and a Handlebar L Cap 23 onto the left axle on the Upright 2 as shown agi Slide an M10 3 Black Washer 53 onto an M8 x 19mm Holes 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 7 Hold the lower end of the left Handlebar Leg 79 inside of the left Front Flex Bracket 17 Apply a small amount of grease to an M10 x 78mm Button Bolt 27 Attach the left Handlebar Leg to the left 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 Button Bolts 50 in the Handlebar Legs 79 Refer to step 3 Tighten the M10 x 88mm Button Bolt 63 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 Make sure that both Pedals are in the same position 9 Make sure that all parts of the elliptical crosstrainer are properly tightened Note Some ha
17. e Bolts 34 and two M10 Nylon Locknuts 29 Make sure that the Front Stabilizer is turned so the Wheels are not touching the floor While another person lifts the back of the Frame 1 attach the Rear Stabilizer 4 to the Frame with two M10 x 112mm Carriage Bolts 34 and two M10 Nylon Locknuts 29 While another person holds the Upright 2 in the posi tion shown connect the Upper Wire Harness 86 to Make sure the the Lower Wire Harness 87 Carefully pull the Wire Harnesses upper end of the Upper Wire Harness to remove 86 87 do not any slack While holding the upper end of the get pinched and Upper Wire Harness insert the Upright into the damaged during Frame 1 Do not pinch the Wire Harnesses this step 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 as shown Be careful not to pinch the wire harnesses Align the holes in the metal tube with the holes in the metal bracket and
18. e existing health prob lems 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 700 CARDIO CROSSTRAINER The PROFORM 700 is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimizing 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 questions after reading this manual call our Customer Service Department toll free at 1 888 936 4266 Monday through Friday 8h00 until 18h30 Eastern Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is PFC CEL39013 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 further please familiarize yourself with the parts that are labeled in the drawing below Water Bottle Holder Bookrack Console Handlebar Leveling Foot LEFT SIDE Handgrip Pulse Sensor Pedal
19. edback 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 Refer to step 6 on page 12 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 detergent Important To avoid damage 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 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 Y that the ends of both stabilizers are touching the floor If the ellipti cal crosstrainer rocks slightly during use turn one or both of the level ing feet under the front stabilizer until the rocking motion is eliminated Leveling Foot 20 HANDGRIP PULSE SENSOR TROUBLESHOOTING Avoid moving your hands while using the handgrip pulse sensor Excessive movement may interfere with heart rate readings Do not hold the metal contacts too tightly do
20. edly until the number 1 2 3 or 4 appears in the upper right corner of the display PACE COACH 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 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 gram will be shown by the right bar graph in 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 t
21. erobic 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 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 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 PART LIST Model No PFCCEL39013 Key No Qty OONDOARWND MNWOAANANARMAS NMWANNAHDANNNANN
22. esigned 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 iFIT com and access audio programs and video programs directly from the internet To purchase iFIT com CD s and videocassettes call toll free 1 888 936 4266 10 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 pedaled the resistance level the approximate numbers of calo ries and fat calories you have burned see FAT BURNING on page 21 and your heart rate when you use the handgrip pulse sensor If the scan mode is selected the display will change from one mode to the next every few seconds Or you can select a single mode for continuous display Note The console can show speed and distance in either miles or kilometers To change the unit of measurement hold dow
23. he 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 PACE COACH Increase Arrow 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 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 Refer to step 5 on page 12 When you are finished exercising the console will automatically turn off Refer to step 6 on page 12 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 max
24. imum heart rate while 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 Fl Select one of the two Heart Rate programs Each time the console is turned on the manual mode will be selected To select a Heart Rate pro gram press the PACE COACH 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 program 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 It is not necessary to hold the hand grips continuously
25. ing 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 until 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 while moving it 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
26. lip 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 4 Turn on the console Refer to step 1 on page 12 El 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 iFIT 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 19 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 When you start the program an on screen count down will begin 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 fe
27. n 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 G Measure your heart rate if desired 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 cross trainer and or the pace setting does not change when a chirp is heard e Make sure that the indicator on the iFIT com button is lit 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 Follow your progress with the feedback modes Refer to step 4 on page 12 Refer to step 5 on page 12 When you are finished exercising the console will automatically turn off 7 Refer to step 6 on page 12 HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to play iFIT com audio and video programs directly from the internet To use programs from our Web site the el
28. n the On Reset button for six seconds The mode indicators see E below will show which unit of measurement is selected When the batteries are replaced it may be necessary to reselect the desired unit of measurement 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 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 Program profiles These profiles show how the resistance of the elliptical crosstrainer 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 during the first half of the program and then grad ually decrease during the last half Feedback mode indicators These indicators show which feedback mode scan speed time distance resistance level calories fat calories or heart rate is currently shown Note When the distance is 11 shown the word
29. 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 15 Y 103 Y 145 138 130 118 110 125 120 115 105 95 90 20 30 40 60 7O 80 To find the proper heart rate for you first find your age on the bottom 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 21 During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest num ber in your training zone as you exercise For 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 a
30. rdware may be left over after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical crosstrainer 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 Their 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 then retighten the knobs Make sure that both pedals are in the same position 3 fN 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 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
31. ronics stores into the jack beneath the console Plug the other end of the cable into the AUDIO OUT jack on your stereo e ee HIA AUDIO OUT LINE OUT Refer to the drawing above Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your stereo Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your stereo Plug your headphones into the other side of the Y adapter Cable Y adapter mira 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 a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your stereo LNEQUT E RR Lol B Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into an RCA Y adapter available at electron ics stores Next
32. t Cals indicator appears in the display Make sure that the Scan indicator does not appear Measure your heart rate if desired Note If there are thin sheets of plastic on the metal con tacts on the handgrip pulse sensor peel off the plastic To use the handgrip pulse sensor place your hands on the metal con tacts Your palms must be on the upper contacts and your fingers must be touching the lower con tacts 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 shown Metal 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 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 A Select one of the four Smart programs Each time the console is turned on the manual mode will be selected To select a Smart program press the Program but ton repeat
33. ty is limited to replac ing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for com mercial or rental purposes or to products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in connec tion with the use or performance of the product or damages with respect to any economic loss loss of prop erty loss of revenues or profits loss of enjoyment or use costs of removal installation or other conse quential damages of whatsoever nature Some provinces do not allow the exclusion or limitation of inci dental or consequential damages Accordingly 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 merchantabili ty 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 implied warranty lasts Accordingly the above limitation may not apply to you
34. used I 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 J Program button This button is used to select the manual mode Smart programs and Heart Rate programs K IFIT com button This button is used to select the IFIT 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 4 Turn on the console Note The console requires four D batteries not included If you have not installed batteries refer to step 5 on page 7 and install batteries To turn on the console press the On Reset button or begin pedaling 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 PATI sesos Scan Begin exercising and adjust the resistance of
35. with a mat beneath it to protect the floor or carpet Keep the elliptical crosstrain er indoors away from moisture and dust Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under 12 and pets away from the elliptical crosstrainer at all times The elliptical crosstrainer should not be used by persons weighing more than 115 kg 250 Ibs Wear appropriate exercise clothing when using the elliptical crosstrainer Always wear athletic shoes for foot protection 10 11 12 13 Always hold the handgrip pulse sensor or the handlebars when mounting dismounting or using the elliptical crosstrainer 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 Keep your back straight when using the ellip tical crosstrainer do not arch your back If you feel pain or dizziness at any time while exercising stop immediately and begin cooling down When you stop exercising allow the pedals to slowly come to a stop The elliptical crosstrainer is intended for home use only Do not use the elliptical crosstrainer in a commercial rental or insti tutional 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 pr
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