USER`S MANUAL - Icon Heath & Fitness
Contents
1. 1 an Console Screw 12 4 May be attached to console 5 16 Flat Washer 26 4 May be attached to seat MW E M8 Nylon Locknut 46 4 May be attached to seat assembly Note Some parts may have been pre attached for shipping purposes If a part is not found in the parts bag check to see if it has been pre attached PTS Ne 3 8 Nylon Locknut 56 4 O O M12 OD Flat Washer 73 2 M10 Flat Washer 57 2 AU 1 4 x 1 Screw 54 2 WAY 3 8 x 2 3 4 Carriage Bolt 63 2 AY 3 8 x 3 1 2 Screw 55 2 3 8 x 6 Carriage Bolt 16 1 ASSEMBLY Place all parts of the PROFORM 770S 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 and two adjustable spanners 2 Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone A cool down with 5 to 10 minutes of stretching Thorough stretching helps to offset problems caused when you stop exercising suddenly Stretching for increased flexibility is also most effective after exercis ing A proper cool down should leave you relaxed and comfortably tired EXERCISE FREQUENCY To maintain or improve your condition plan three workouts each2. Quadriceps and hip muscles 11 CONDITIONING GUIDELINES The following general guidelines will help you to plan your exercise program Remember that proper nutri tion and adequate rest are essential for successful results WARNING Before beginning this or any exer cise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems EXERCISE INTENSITY Whether your goal is to burn fat or 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 heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise 60 70 80 AGE 130 25 118 mo 118 AEROBIC 105 105 MAX FAT 90 FAT BURN To find the proper heart rate for you first find your age near the top of the chart ages are rounded off to the nearest ten years Next look below your age and find the three numbers in grey boxes The three num bers are your training zone The lowest number is the recommended heart rate for fat burning the mid dle number is the recommended heart rate for maxi mum fat burning the highest number is the recom mended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustai
3. Axle WARNING Before beginning this or any exercise program consult your physician This is espe 26 8 5 16 Flat Washer 65 1 Spacer cially important for persons over the age of 35 or persons with pre existing health problems Read 27 1 Left Side Shield 66 2 Wheel Screw all instructions before using ICON assumes no responsibility for personal injury or property dam 28 1 Right Side Shield 67 1 Magnet Bracket age sustained by or through the use of this product 29 10 Side Shield Screw 68 2 M8 x 60mm Screw 30 5 Fastener 69 2 M8 Nut 31 1 Top Shield 70 1 Extension Spring 32 1 Belt 71 1 Idler Pivot Bolt 33 2 Wheel Hub 72 1 Handlebar Housing 34 2 Wheel 73 2 M12 OD Flat Washer 35 2 Wheel Bushing 74 1 Axle Bushing 36 1 Seat 1 User s Manual 37 1 Seat Knob 1 Socket Tool 38 1 Lock Knob 1 Multi Tool 39 2 Friction Pad 1 Allen Wrench Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 3 BEFORE YOU BEGIN Thank you for selecting the innovative PROFORM 7708 The 770S offers a unique form of low impact exercise that works both the upper body and the lower body for greater cardiovascular benefits and increased muscle toning And when you re not exer cising the 770S can be folded for compact storage For your benefit read this manual carefully before you use the PROFORM 7708 If you have question
4. ORM Ss EXPLODED DRAWING Model No PFEX72060 ae STATIONARY BIKE TABLE OF CONTENTS IMPORTANT PRECAUTIONS occ 3 BEFORE YOU BEGIN cuicos EE eae ea 2 EA aid 4 PART IDENTIFICATION CHART 0 0 00 cee nee eee 5 ASSEMBLY 24 ii tit doth Oa iad e ill Cente Eph ts ted Me eta ne eee dd ne 6 HOW TO USE THE PROFORM 770S 0 0 een eee 8 CONDITIONING GUIDELINES 0 0 0 0 eee 10 MAINTENANCE AND STORAGE 12 NOTES auta aa A A A AA A A Patera 13 PARTS E mar oa AA A alate al aa dyes wa eee aah nates Sethu 14 EXPLODED DRAWING oo eh re piaweee deeded RARA eae ey somes pew ede laa a e 15 ORDERING REPLACEMENT PARTS 0 0000 cece ett Back Cover A E 17 ap oF 22 Se 24 9 Pe 25 66 PART LIST Model No PFEX72060 RO197A IMPORTANT PRECAUTIONS Key Key No Qty Description No Qty Description WARNING To reduce the risk of serious injury read the following important precautions before using the PROFORM 7708S 1 1 Frame 40 1 Resistance Knobs Behrend Kreme E al ied Epagap Read all instructions in this manual before 7 Wear appropriate clothing when exercising 4 1 Handlebar Post 43 4 Rubber Grommet using the 770S Use the 770S only as do not wear loose clothing that could 5 1 Left Handlebar 44 2 Foam Grip described become caught on the 770S Always wear i e athletic shoes for foot protection 6 1 Right Handlebar 45 2 Stabiliser Endcap It is the responsibility of the owner to y i n ar 4 UEA eee en
5. 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 make exercise a regular and enjoyable part of your everyday life 1 Refer to drawing 1A Loosen the Lock Knob 38 on the right side of the Frame 1 Refer to drawing 1 Slide the Handlebar Frame 2 for ward until it stops Refer to drawing 1A Tighten the Lock Knob 38 Identify the Left Pedal 52 there is an L on the Left Pedal for identification Using an adjustable wrench tighten the Left Pedal counterclockwise into the left arm of the Crank 17 Tighten the Right Pedal not shown clockwise into the right arm of the Crank Adjust the Left Pedal Strap 15 on the Left Pedal 52 to the desired position Press the Pedal Strap onto the adjustment tab Adjust the Right Pedal Strap on the Right Pedal not shown in the same manner Make sure that there is a Stabiliser Endcap 45 on each end of the Stabiliser 9 Attach the Stabiliser 9 to the Frame 1 with two 3 8 x 2 3 4 Carriage Bolts 63 and two 3 8 Nylon Locknuts 56 Make sure the Stabiliser is turned so the dimples are in the indicated position Dimples 63 SUGGESTED STRETCHES The correct form for several basic stretches is shown in the drawings below Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent s
6. 3 1 2 Screws 55 two M10 Flat Washers 57 and two 3 8 Nylon Locknuts 56 Refer to drawing 5 Remove the four round stickers from the Handlebar Bracket 10 and the Handlebar Post 4 Attach the Handlebar Bracket to the Handlebar Post with two 1 4 x 1 Screws 54 and the two M12 OD Flat Washers 73 Make sure that the square hole is on the left side Note This step shows how to assemble the Resistance Dial 11 on the right side of the Handlebar Post To assemble the Resistance Dial on the left side reverse the orienta tion of the Resistance Bracket 3 8 x 6 Carriage Bolt 16 M10 Star Washer 14 and Resistance Dial Hold the lower end of the Left Handlebar 5 inside the Handlebar Bracket 10 Insert the 3 8 x 6 Carriage Bolt 16 into the Handlebar Bracket and through the Left Handlebar Hold the Right Handlebar 6 inside the Handlebar Bracket Insert the Carriage Bolt until the head of the Carriage Bolt is resting in the square hole in the Handlebar Bracket Slide the M10 Star Washer 14 onto the Carriage Bolt Tighten the Resistance Dial 11 onto the Carriage Bolt Align the holes in the Handlebars 5 6 with the hole in the Handlebar Post 4 Insert the Lock Pin 53 through the Handlebars and the Handlebar Post Be careful not to damage the wire inside the Handlebar Post Insert the Seat Post 3 into the Frame 1 Align one of the holes in the Seat Post with the hole in the Frame In
7. Indicators SPEED TIME DIST CAL SCAN AUTO OFF ON MORE O O RESET HEART RATE TRAINING ZONES 50 60 70 80 AGE 115 AEROBIC 105 MAX FAT 90 FAT BURN e Speed Displays your pedalling speed in miles per hour e Time Displays the length of time you have exer cised Note If you stop pedalling for ten seconds or longer the time mode will pause until you resume e Distance Displays the total number of miles you have pedalled up to 999 The display will then reset to zero and continue counting e Calorie Displays the approximate number of Calories you have burned e Scan Displays the speed time distance and calo rie modes for 5 seconds each in a repeating cycle BATTERY INSTALLATION Before the console can be operated two AA batter ies must be installed If you have not installed batter ies see assembly step 4 on page 7 HOW TO OPERATE THE CONSOLE 1 To turn on the power press the on reset button or simply begin pedalling When the power is turned on the entire display will appear for two seconds The console will then be ready for operation 2 Select one of the five modes Scan mode When the power is turned on the scan mode will Mode Indicators automatically be selected One mode indicator will show that the scan mode is selected and a flashing mode indicator will show which mode is currently displayed Note If a differ ent mode is selected you can select the scan
8. ORDERING REPLACEMENT PARTS If you encounter any difficulties or problems with this product contact the ICON Fitness Lifestyle Ltd office or write ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire Tel Country Code 0345 089009 Fax 01789 440798 To help us assist you please be prepared to give the following information e The MODEL NUMBER of the product PFEX72060 e The NAME of the product PROFORM 7708 e The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the part s see the PART LIST on page 14 of this manual Part No 136457 RO197A PROFORM is a registered trademark of ICON Health 8 Fitness Inc 1997 Printed in USA PRO rORM Model No PFEX72060 Serial No Write the serial number in the space above for reference QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or find that there are missing or damaged parts we will guarantee you complete satisfaction through our Customer Service Department Please CALL 0345 089009 Or WRITE ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference STATIONARY BIKE USER S MANUAL PRO
9. and remove it Apply a thin film of grease to both sides of the Handlebar Housing 72 Reattach all parts making sure that they are in the positions shown 12 CRANK ADJUSTMENT If the arms of the Crank 17 become loose they should be tightened in order to prevent excessive wear Loosen the 7 8 Crank Nut 24 on the left arm of the Crank Place the end of a standard screwdriver in one of the slots in the 7 8 Slotted Crank Nut 22 Lightly tap the screwdriver with a hammer to turn the 7 8 Slotted Crank Nut counterclockwise until the arms are no longer loose Do not overtighten the 7 8 Slotted Crank Nut When the 7 8 Slotted Crank Nut is properly tightened tighten the 7 8 Crank Nut Do not allow children on or around machine Keep hands and feet away from mo arts and contact points neag owner s manual and ollow instructions HOW TO STORE THE PROFORM 770S When the 770S is not in use it can be folded for com pact storage Refer to the drawing below Loosen the Lock Knob 38 Slide the Handlebar Frame 2 into the Frame 1 as far as it will go Tighten the Lock Knob Store the 770S indoors away from moisture and dust PART IDENTIFICATION CHART Use the chart below for help identifying the small parts used in assembly The number in parenthesis below each part refers to the key number of the part The second number refers to the quantity used in M10 Star Washer 14
10. e seat post To increase the resistance turn the Resistance Knob clockwise to decrease the resistance turn the Resistance Knob counterclockwise HOW TO USE THE HANDLEBARS IN THE STA TIONARY POSITION The Handlebars 5 6 can be used in either the stationary posi tion or the dual motion position To use the Handlebars in the stationary posi tion align the holes in the Handlebars with the hole in the Handlebar Post 4 Insert the Lock Pin 53 through the Handlebars and the Handlebar Post Note If it is difficult to insert the Lock Pin twist the Handlebars slightly in order to align the holes Next tighten the Resistance Dial 11 see the draw ing above HOW TO USE THE HANDLEBARS IN THE DUAL MOTION POSITION To use the Handlebars 5 6 in the dual motion position remove the Lock Pin 53 from the Handlebars and the Handlebar Post 4 Keep the Lock Pin in a safe place The resistance of the Handlebars can be adjusted with the Resistance Dial 11 To increase the resistance turn the Resistance Dial clockwise to decrease the resistance turn the Resistance Dial counterclockwise To exercise move the Handlebars 5 6 forward and backward as you pedal Be sure to keep your back straight and your knees bent slightly DESCRIPTION OF THE CONSOLE The console features five modes that provide instant exercise feedback during your workouts The modes are described below Display Mode
11. lightly 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 for ward 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 out ward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches
12. mode again by repeatedly pressing the mode button DIST CAL SCAN Speed time distance or calorie mode To select one of these modes Mode Indicators for continu ous display repeatedly press the mode button The mode indi cators will show which mode is selected Make sure that the scan mode is not selected 3 To reset the display press the on reset button 4 To turn off the power simply wait for about four min utes Note The console has an auto off fea ture If the pedals are not moved and the con sole buttons are not pressed for four minutes the power will turn off automatically in order to conserve the batteries
13. ned period of time 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 10 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 aerobic 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 HOW TO MEASURE YOUR HEART RATE To measure your heart rate first exercise for at least four minutes Then stop exercising and place two fin gers on your wrist as shown Take a six second heartbeat Do not allow children on or count and around machine multiply the Keep hands and feet away result by 10 to from moving parts and contact find your heart points rate For Read owner s manual and example if follow instructions your si
14. s after reading the manual please contact our Seat Seat Post Resistance Knob Seat Knob Lock Knob NOTES Customer Service Department To help us assist you please note the product model number and serial number when calling The model number is PFEX72060 The serial number can be found on a decal attached to the 770S see the front cover of this manual for the location of the decal Before reading further please look at the drawing below and familiarise yourself with the parts that are labelled Handlebars Water Bottle Holder Towel Rack Water Bottle is not included Console RIGHT SIDE Lock Pin Resistance Dial Handlebar Frame Front Wheels 13 MAINTENANCE AND STORAGE Inspect and tighten all parts of the PROFORM 770S regularly The 770S can be cleaned with a soft damp cloth To prevent damage to the console keep liquids away from the console and keep the console out of direct sunlight BATTERY REPLACEMENT If the console does not function properly the batteries should be replaced To replace the batteries see assembly step 4 on page 7 HANDLEBAR LUBRICATION If a squeak is heard when the Handlebars 5 6 are moved a small amount of grease should be applied Remove the Lock Pin 53 Turn the Resistance Dial 11 counterclockwise and remove it Remove the M10 Star Washer 14 Using pliers grip the head of the 3 8 x 6 Carriage Bolt 16
15. sert the Seat Knob 37 into the Frame and the Seat Post and tighten the Seat Knob into the Frame Make sure to insert the Seat Knob through one of the holes in the Seat Post do not insert the Seat Knob under the Seat Post Attach the Seat 36 to the Seat Post 3 with four M8 Nylon Locknuts 46 and four 5 16 Flat Washers 26 Note The Nylon Locknuts and Flat Washers may be preattached to the bottom of the Seat HOW TO USE THE PROFORM 770S HOW TO ADJUST THE SEAT For effective exercise the Seat 36 should be at the proper height As you pedal there should be a slight bend in your knees when the pedals are at the lowest posi tion To adjust the Seat first hold the Seat and unscrew the Seat Knob 37 Align one of the holes in the Seat Post 3 with the hole in the Frame 1 Insert the Seat Knob into the Frame and the Seat Post and tighten the Seat Knob into the Frame Make sure to insert the Seat Knob through one of the holes in the Seat Post do not insert the Seat Knob under the Seat Post HOW TO ADJUST THE PEDAL STRAPS To adjust each Pedal Strap 13 first pull the end of the Pedal Strap off the adjustment tab on the Pedal 51 Align a dif ferent hole in the Tab Pedal Strap with the adjustment tab Press the Pedal Strap onto the adjustment tab HOW TO ADJUST THE PEDALLING RESISTANCE The pedalling resistance can be adjusted using the Resistance Knob 40 located at the base of th
16. sure that all users of the 770S are ade 8 When adjusting the seat insert the seat 9 4 Stabiliser 48 4 Frame Bushing quately informed of all precautions knob through one of the holes in the seat 10 1 Handlebar Bracket 49 1 Seat Post Bushing Pea O OO 41 1 Resistance Dial 50 4 48 x 1 2 Screw Use the 770S indoors away from moisture insert the seat knob under the seat post 42 4 Console Screw 51 1 Right Pedal and dust Place the 770S on a level surface 13 1 Right Pedal Strap 52 4 Left Pedal Place a mat beneath the 770S to protect the 9 Always keep your back straight when using 14 1 M10 Star Washer 53 4 Lock Pin floor or carpet the 770S Do not arch your back a l aa i paren e Bolt 5 Ye 3 a Inspect and tighten all parts regularly 10 If you feel pain or dizziness at any time 17 4 Crank 56 5 3 8 Nylon Locknut Replace any worn parts immediately nu ada stop immediately and egin cooling down i Sli g E ee Washer Keep small children and pets away from the 20 2 Bearing Cup 59 A Idler Spring 770S at all times 11 The 770S is intended for in home use only 2 1 Keyed Washer 60 1 Reed Switch Wire Do not use the 770S in a commercial rental A The 770S should not be used by persons or institutional setting 22 1 7 8 Slotted Crank Nut 61 1 Push Nut weighing more than 250 pounds 115 kg 23 1 15 16 Slotted Crank Nut 62 1 Flat Crank Washer 24 1 7 8 Crank Nut 63 2 3 8 x 2 3 4 Carriage Bolt 25 1 Flywheel Assembly 64 1 Flywheel
17. x sec ond heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop exercising Adjust the intensity of your exercise until your heart rate is at the desired level You can adjust the intensi ty of your exercise by changing your pedalling speed adjusting the pedalling resistance or using the han dlebars in the dual motion position WORKOUT GUIDELINES Each workout should include the following three parts A warm up lasting 5 to 10 minutes Begin with slow controlled stretches and progress to more rhythmic stretches to increase the body temperature heart rate and circulation in preparation for strenuous exer cise See SUGGESTED STRETCHES on page 11 4 Refer to drawing 4A The Console 58 requires two AA batteries not included Alkaline batteries are recommended Press two batteries into the battery clip under the Console Make sure that the negative ends of the batteries are touching the springs Batteries Refer to drawing 4 Insert the console wire through the Handlebar Post 4 Attach the Console 58 to the Handlebar Post with four Console Screws 12 Connect the console wire to the Reed Switch Wire 60 at the top of the Handlebar Frame 2 Insert the Handlebar Post 4 into the Handlebar Frame Be care ful to avoid pinching the wires Attach the Handle bar Post with two 3 8 x
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