USER`S MANUAL
Contents
1. 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 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 each2. see the front Read and follow all warnings and instructions cover of this manual and request a ina Misuse of this machine free replacement decal Apply the may result in serious injury decal in the location shown Refer to your manual for specific safety instructions Note The decal s may not be shown en ham omona ismount the knee pad at actual size To avoid losing your balance use extreme caution while mounting and dismounting Do not allow children on or around machine Always hold the handlebars while exercising do not hold the pivot frame or the console User weight must not exceed 300 lbs 136 kgs Replace label if damaged illegible or removed PROFORM is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your abdominal exerciser before using your abdomi nal exerciser ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program consult your physician This is especially important for persons over age 35 or persons with pre existing health problems Use the abdominal exerciser only as described in this manual It is the responsibility of the owner to ensure that all users of the abdominal exerciser are adequately informed of all precautio
3. Locknut 38 Tip It may be helpful to use a hex key to turn the M10 x 157mm Button Bolt 30 while you are inserting it through the Handlebar 5 and the Upright 4 Secure the Handlebar 5 with the Handlebar Knob 37 4 Using a small plastic bag to keep your hand clean apply a small amount of the included grease to both sides of a Pivot Washer 43 and to the axle on the Pivot Frame 3 Slide the Pivot Washer 43 onto the axle on the Pivot Frame 3 Then insert the Pivot Frame into the Frame 1 Attach the Pivot Frame 3 with an M8 x 15mm Button Screw 29 and a Large Washer 41 Do not overtighten the Button Screw the Pivot Frame must pivot freely Grease 5 Orient the Knee Pad 7 and the Roller Carriage 6 as shown Attach the Knee Pad 7 to the Roller Carriage 6 with four M6 x 15mm Button Screws 28 and four M6 Washers 35 6 Orient the Roller Carriage 6 as shown Slide the Roller Carriage onto the Pivot Frame 3 Tighten the Roller Stop 16 into the Pivot Frame 3 7 Move the Roller Carriage 6 to the position shown and align the indicated hole in the Roller Carriage with the corresponding hole not shown in the Pivot Frame 3 Insert the Pin 27 into the Roller Carriage 6 and the Pivot Frame 3 8 Make sure that all parts are properly tightened before you use the abdominal exerciser Note Some hardware may be left over after assembly is completed HOW TO USE
4. THE ABDOMINAL EXERCISER HOW TO MOUNT AND DISMOUNT THE ABDOMINAL EXERCISER The pivot frame can swivel from side to side and the knee pad can move forward and backward to avoid losing your balance use extreme caution while mounting and dismounting the abdominal exerciser Before mounting the abdominal exerciser make sure that the Pivot Frame 3 is in the position shown below Do not rotate the Pivot Frame so that the Console 8 is near the floor as shown in the inset drawing Next stand beside the abdominal exerciser and hold the Handlebar 5 firmly with both hands Place one knee on the Knee Pad 7 halfway between the front of the Knee Pad and the back of the Knee Pad Then place your other knee on the Knee Pad Always hold the Handlebar while exercising do not hold the Pivot Frame or the Console 8 To dismount hold the Handlebar 5 and place one foot at a time on the floor beside the Knee Pad 7 HOW TO LOCK THE PIVOT FRAME To lock the Pivot Frame 3 so that it will not swivel from side to side insert the Pin 27 into the Pivot Frame 3 and into the Upright 4 HOW TO LOCK THE KNEE PAD To lock the Knee Pad 7 so that it will not move for ward and backward insert the Pin 27 into the Roller Carriage 6 and into the Pivot Frame 3 HOW TO USE THE ABDOMINAL EXERCISER The abdominal exerciser can be used with the pivot frame in the locked position or the unlocked position see HOW TO LO
5. rights You may also have other rights that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 303016 R0212A Printed in China O 2012 ICON IP Inc
6. to orient the Knee Pad 7 as shown 10 FEATURES OF THE CONSOLE The console features five modes that provide instant exercise feedback during your workouts HOW TO USE THE CONSOLE Note Make sure that a battery is installed see HOW TO INSTALL A BATTERY at the left If there is a sheet of plastic on the display remove the plastic Scan Displays the Time Calorie and Reps Min modes in a repeating cycle p COUNT n gt TIME Di CALORIE REPS MIN SCAN Time Displays the elapsed time Count Displays the number of repetitions completed during the current workout O Calorie Displays the approximate number of calories you have burned Reps Min Displays the number of repetitions com pleted per minute HOW TO INSTALL A BATTERY The console requires one AAA battery not included an alkaline battery is recommended IMPORTANT If the console has been exposed to cold tempera 3 tures allow it to warm to room temperature before you insert a battery Otherwise you may damage the console display or other electronic compo nents Locate the battery door on the back of the console 4 Press the tab on the battery door and remove the bat tery door Next insert a battery into the console orient the battery as shown by the diagram inside the console Then reattach the battery door 11 1 Turn on the console Press the console button on the console or begin exercising to turn on
7. 14 EXPLODED DRAWING Model No PFBE19410 2 R0212A 7 15 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY IMPORTANT You must register this product within 30 days of the purchase date to avoid added fees for service needed under warranty Go to www proformservice com registration ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions Parts and labor are warranted for one 1 year from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For replacement parts shipped while the product is under warranty the custo
8. CK THE PIVOT FRAME on page 9 In addition the abdominal exerciser can be used with the knee pad in the locked position or in the unlocked position see HOW TO LOCK THE KNEE PAD on page 9 With the pivot frame unlocked and the knee pad unlocked the pivot frame can swivel from side to side and the knee pad can move forward and backward To exercise use your core muscles to swivel the pivot frame from side to side and or to move the knee pad forward and backward With the pivot frame locked and the knee pad unlocked the pivot frame will not swivel from side to side but the knee pad will move forward and back ward To exercise use your core muscles to move the knee pad forward and backward With the pivot frame unlocked and the knee pad locked the pivot frame can swivel from side to side but the knee pad will not move forward and backward To exercise use your core muscles to swivel the pivot frame from side to side For more information about using the abdominal exer ciser see the accompanying workout DVD HOW TO STORE THE ABDOMINAL EXERCISER The abdominal exerciser can be folded for storage First remove the Pin 27 if necessary Next remove the Roller Stop 16 and slide the Knee Pad 7 off the Pivot Frame 3 Then remove the Handlebar Knob 37 swivel the Pivot Frame 3 to the right or to the left and fold the Handlebar 5 downward Reverse these actions to reassemble the abdominal exerciser Make sure
9. DER abdominal exerciser is designed to help you develop your core muscles improve your muscle tone achieve a shapelier figure and increase your overall fitness For your benefit read this manual carefully before using the abdominal exerciser If you have ques tions after reading this manual please see the front Pivot Frame Roller Stop cover of this manual To help us assist you note the product model number and serial number before con tacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the labeled parts Handlebar ASSEMBLY To hire an authorized service technician to assemble the abdominal exerciser call 1 800 445 2480 Assembly requires two persons Place all parts of the abdominal exerciser 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 tool s assembly requires a Phillips screwdriver and an adjustable wrench A See the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been
10. 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 13 PART LIST Key No Qty OONDARWN a AW HH NPONMNNNN HAH_N NNM A HAH AH HAH Aa Aa AN a Description Frame Base Pivot Frame Upright Handlebar Roller Carriage Knee Pad Console Pivot Cover Base Foot Frame Foot Bumper Pivot Frame Cap Upper Handlebar Cap Upright Cap Roller Stop Foam Grip Reed Switch Upper Roller Lower Roller Roller Carriage Cap Long Magnet Bracket Short Magnet Bracket Console Screw Roller Spacer M4 x 12mm Screw Pin Key No Qty I NNIS NAN NNWEDOAGNAGTR A Model No PFBE19410 2 R0212A Description M6 x 15mm Button Screw M8 x 15mm Button Screw M10 x 157mm Button Bolt M4 x 16mm Screw 3 8 x 40mm Button Screw M4 x 20mm Screw M8 Washer M6 Washer M10 Washer Handlebar Knob M10 Locknut M10 Curved Washer Bushing Large Washer Lower Handlebar Cap Pivot Washer Base Cap M13 Washer M8 Locknut M8 x 55mm Button Bolt M4 Washer M5 Washer M5 x 16mm Screw Assembly Tool Grease DVD User s Manual Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated
11. mer will be responsible for a min imal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any 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 commercial or rental purposes or as store display models or to products transported or purchased outside the US 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 con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of whatsoever nature Some states 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 merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal
12. ns The abdominal exerciser is intended for home use only Do not use the abdominal exerciser in any commercial rental or institutional setting Keep the abdominal exerciser indoors away from moisture and dust Place the abdominal exerciser on a level surface with carpet or a non slip mat beneath it Make sure that there is enough clearance around the abdominal exerciser to mount dismount and use the abdominal exerciser Inspect and properly tighten all parts regularly Replace any worn parts immediately 10 11 12 13 Keep children under age 12 and pets away from the abdominal exerciser at all times The abdominal exerciser should not be used by persons weighing more than 300 Ibs 136 kg Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the abdominal exerciser Always wear athletic shoes for foot protection while exercising Use extreme caution while mounting and dismounting the abdominal exerciser see HOW TO MOUNT AND DISMOUNT THE ABDOMINAL EXERCISER on page 9 Always hold the handlebar while exercising do not hold the pivot frame or the console Keep hands and feet away from moving parts Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down BEFORE YOU BEGIN Thank you for selecting the PROFORM AB GLIDER abdominal exerciser The versatile AB GLI
13. preassembled To avoid damaging parts do not use power tools for assembly O M8 Locknut M10 Locknut M4 Washer M6 Washer M8 Washer 46 1 38 1 48 2 35 4 34 13 TOS M10 Curved Large Washer Pivot Washer Washer 39 2 41 1 43 1 ccd tn O M4 x 16mm M6 x 15mm Button M8 x 15mm Button M8 x 55mm Button Screw 31 2 Screw 28 4 Screw 29 12 Bolt 47 1 a M10 x 157mm Button Bolt 30 1 To make assembly easier read the information on page 5 before you begin Attach a Base 2 to the Frame 1 with four M8 x 15mm Button Screws 29 and four M8 Washers 34 Tip Start all the Button Screws before tightening any of them Then attach a Frame Foot 11 to the underside of the Frame 1 with an M4 x 16mm Screw 31 and an M4 Washer 48 Attach the other Base not shown and the other Frame Foot not shown in the same way Insert the Upright 4 into the Frame 1 Attach the Upright 4 with three M8 x 15mm Button Screws 29 and three M8 Washers 34 Do not tighten the Button Screws yet Finish attaching the Upright 4 with an M8 x 55mm Button Bolt 47 two M8 Washers 34 and an M8 Locknut 46 Firmly tighten the three M8 x 15mm Button Screws 29 and the M8 Locknut 46 3 Attach the Handlebar 5 to the Upright 4 with an M10 x 157mm Button Bolt 30 two M10 Curved Washers 39 and an M10
14. r 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 HOW TO MEASURE YOUR HEART RATE To measure your heart rate exercise for at least four minutes Then stop exercising and place two fingers on your wrist as shown Take a six second heart beat count and multiply the result by 10 to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretching 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
15. rengthen 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 155 145 140 138 130 125 120 115 110 130 125 118 110 105 95 30 40 50 60 70 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 12 Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen fo
16. rrrO FOreNM O b as GLIDER Model No PFBE19410 2 Serial No oe ene USER S MANUAL Serial Number Decal QUESTIONS If you have questions or if parts are damaged or missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT Please register this product see the limited warranty on the back cover of this manual before contacting Customer Care CALL TOLL FREE 1 888 533 1333 Mon Fri 6 a m 6 p m MT Sat 8 a m 4 p m MT ON THE WEB www proformservice com 44 CAUTION Read all precautions and instruc WATCH tions in this manual before using FREE Je this equipment Keep this manual ou for future reference WORKOUT ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT e sicacionansca nace o te one Ore dad ee AA a haan A 2 IMPORTANT PREGAUTIONS zoe diras rabia da a Gee A ede eee 3 BEFORE YOU BEGIN ssr annara aea a e A RE AA ta 4 ASSEMBLY ci neierasta E E E E RE e e da Ea 5 HOW TO USE THE ABDOMINAL EXERCISER 0 0 00 cece cette ee 9 EXERGISE GUIDELINES ocio ER bree eee owe Gee ES ee eee Ee ee ee 12 PARTLUST td ito bean Sete ad teatro ec age anced ii a a 14 EXPLODED DRAWING w cecd ii E nd aidit ee orid Era E ee Coe coats 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY soso a a eRe kee A meee od and eee Peed whee SOOO Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is AWARNING missing or illegible
17. the console Select a mode for display Scan mode To select the scan mode press the console button repeatedly until an arrow appears next to the word SCAN COUNT REPS MIN SCAN TIME CALORIE Time Calorie or Reps Min mode To select one of these modes for continuous display press the console button repeatedly until an arrow appears next to the desired selection Make sure that there is not an arrow next to the word SCAN Begin exercising and follow your progress with the display As you exercise the console will provide instant feedback about your workout Reset the console if desired To reset the console display press and hold the console button for several seconds until zeros appear in the display When you are finished exercising the console will turn off automatically If you do not move the knee pad and do not press the console button for a few minutes the console will turn off automatically EXERCISE GUIDELINES A WARNING Betore beginning this or any exercise program consult your physician This is especially important for persons over age 35 or persons with pre existing health problems 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 your goal is to burn fat or to st
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