¨ Model No. PFTL39101 Serial No. Serial Number Decal USER'S MANUAL QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if there are missing parts, we will guarantee complete satisfaction through direct assistance from our factory. TO AVOID UNNECESSARY DELAYS, PLEASE CALL DIRECT TO OUR TOLL-FREE CUSTOMER HOT LINE. The trained technicians on our Customer Hot Line will provide immediate assistance, free of charge to you. CUSTOMER HOT LINE: 1-800-999-3756 Mon.ÐFri., 6 a.m.Ð6 p.m. MST CAUTION Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference. Visit our website at www.proform.com new products, prizes, fitness tips, and much more! TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover Note: An EXPLODED DRAWING and a PART LIST are attached in the center of this manual. Save the EXPLODED DRAWING and PART LIST for future reference. IMPORTANT PRECAUTIONS WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons, read the following important precautions and information before operating the treadmill. Athletic support clothes are recommended for both men and women. Always wear athletic shoes. Never use the treadmill with bare feet, wearing only stockings, or in sandals. 1. It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions. 2. Use the treadmill only as described. 10. When connecting the power cord (see page 7), plug the power cord into a surge suppressor (not included) and plug the surge suppressor into a grounded circuit capable of carrying 15 or more amps. No other appliance should be on the same circuit. Do not use an extension cord. 3. Place the treadmill on a level surface, with eight feet of clearance behind it. Do not place the treadmill on a surface that blocks any air openings. To protect the floor or carpet from damage, place a mat under the treadmill. 4. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage or covered patio, or near water. 6. Keep children under the age of 12 and pets away from the treadmill at all times. 11. Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. To purchase a surge suppressor, see your local PROFORM dealer or call 1-800-9993756 and order part number 146148. 7. The treadmill should be used only by persons weighing 250 pounds or less. 12. Keep the power cord and the surge suppressor away from heated surfaces. 8. Never allow more than one person on the treadmill at a time. 13. Never move the walking belt while the power is turned off. Do not operate the treadmill if the power cord or plug is damaged, or if the treadmill is not working properly. (See BEFORE YOU BEGIN on page 4 if the treadmill is not working properly.) 5. Do not operate the treadmill where aerosol products are used or where oxygen is being administered. 9. Wear appropriate exercise clothing when using the treadmill. Do not wear loose clothing that could become caught in the treadmill. 2 14. Never start the treadmill while you are standing on the walking belt. Always hold the handrails while using the treadmill. 15. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed. 19. Inspect and tighten all parts of the treadmill every three months. 20. Never drop or insert any object into any opening. 21. 16. Never leave the treadmill unattended while it is running. Always remove the key and unplug the power cord when the treadmill is not in use. 17. Do not attempt to raise, lower, or move the treadmill until it is properly assembled. (See ASSEMBLY on page 5, and HOW TO FOLD AND MOVE THE TREADMILL on page 10.) You must be able to safely lift 45 pounds (20 kg) to raise, lower, or move the treadmill. DANGER: Always unplug the power cord immediately after use, before cleaning the treadmill, and before performing the maintenance and adjustment procedures described in this manual. Never remove the motor hood unless instructed to do so by an authorized service representative. Servicing other than the procedures in this manual should be performed by an authorized service representative only. 22. This treadmill is intended for in-home use only. Do not use this treadmill in any commercial, rental, or institutional setting. 18. When folding or moving the treadmill, make sure that the storage latch is fully closed. 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 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. SAVE THESE INSTRUCTIONS The decal shown at the right has been placed on your treadmill. If the decal is missing, or if it is not legible, please call our Customer Service Department, toll-free, to order a free replacement decal (see ORDERING REPLACEMENT PARTS on the back cover of this manual). Apply the decal in the location shown. Note: Decal is shown at 38% of actual size. 3 BEFORE YOU BEGIN Thank you for selecting the new PROFORM¨ 385S treadmill. The 385S treadmill combines advanced technology with innovative design to let you enjoy an excellent form of cardiovascular exercise in the convenience and privacy of your home. And when youÕre not exercising, the unique 385S can be folded up, requiring less than half the floor space of other treadmills. at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please note the product model number and serial number before calling. The model number of the treadmill is PFTL39101. The serial number can be found on a decal attached to the treadmill (see the front cover of this manual for the location). For your benefit, read this manual carefully before using the treadmill. If you have additional questions, please call our Customer Service Department toll-free Before reading further, please review the drawing below and familiarize yourself with the labeled parts. Towel Rack Water Bottle Holder (Water Bottle is not included) Accessory Tray Key/Clip Handrail Upright Storage Latch RIGHT SIDE Walking Belt Foot Rail Circuit Breaker Power Cord Cushioned Walking Platform for maximum exercise comfort Rear Roller Adjustment Bolt Incline Leg BACK 4 ASSEMBLY Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packing materials until assembly is completed. Refer to the drawings below to identify the parts used in assembly. Assembly requires the following tools: The included allen wrench and your own phillips screwdriver and mallet . Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, a small amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, simply wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner. Handrail Bolt (15)Ð2 Extension Leg Screw (34)Ð2 Handrail Washer (32)Ð2 Latch Screw (88)Ð2 1. With the help of a second person, carefully raise the Uprights (14) until the treadmill is in the position shown. Handrail Screw (13)Ð4 1 14 2. Insert a Handrail Bolt (15) with a Handrail Washer (32) into one of the Extension Legs (41) as shown. Thread a Handrail Bolt four turns into the lower end of one of the Handrails (2). 2 2 Attach the other Extension Leg (41) to the other Handrail (2) in the same way. 41 32 15 5 3. Slide a Rubber Ring (74) onto the post on each Upright (14). Refer to the inset drawing. Make sure that each Rubber Ring is turned so the tapered side is facing the thickest part of the post. 3 Post Post 14 74 74 Tapered Side 4. Slide the upper end of a Handrail (2) and then the attached Extension Leg (41) into the right Upright (14) as shown. (Note: As you insert the Extension Leg, it may be helpful to tip the Uprights  forward and tap the Extension Leg with a mallet.) Tighten two of the four Handrail Screws (13) into the Handrail. 14 4 13 13 14 2 14 2 Refer to the inset drawing. Tighten an Extension Leg Screw (34) into the right Upright (14) as shown. Be sure to push on the head of the Extension Leg Screw while tightening it. 14 34 Attach the other Handrail (2) to the left Upright (14) as described above. 41 5. With the help of a second person, carefully tip the Uprights (14) down as shown. 5 Tighten the two Handrail Bolts (15) in the Extension Legs (41). Refer to drawing 4. Make sure that the four Handrail Screws (13) are tightened. 14 15 41 With the help of a second person, carefully tip the Uprights (14) back to the upright position. 2 15 41 6. Attach the Storage Latch (12) to the left Upright (14) with the Latch Spacer (23) and two Latch Screws (88). Be careful not to overtighten the Latch Screws. 6 14 23 7. Make sure that all parts are tightened before you use the treadmill. Keep the included allen wrench in a secure place. The allen wrench is used to adjust the walking belt (see page 13). To protect the floor, place a mat under the treadmill. 6 12 88 OPERATION AND ADJUSTMENT THE PERFORMANT LUBETM WALKING BELT This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illustrated in drawing 1 below. A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available. Your treadmill features a walking belt coated with PERFORMANT LUBETM, a high-performance lubricant. IMPORTANT: Never apply silicone spray or other substances to the walking belt or the walking platform. Such substances will deteriorate the walking belt and cause excessive wear. 1 HOW TO PLUG IN THE POWER CORD Grounded Outlet Box Surge Suppressor DANGER: Improper connection Grounding Pin of the equipment-grounding conductor can result in an increased risk of electric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the productÑif it will not fit the outlet, have a proper outlet installed by a qualified electrician. Grounding Pin Grounded Outlet Grounding Plug 2 Grounded Outlet Box Adapter Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your homeÕs power. Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances being turned on or off. To decrease the possibility of your treadmill being damaged, always use a surge suppressor with your treadmill (see drawing 1 at the right). Surge Suppressor Lug Metal Screw To purchase a surge suppressor, see your local PROFORM dealer or call 1-800-999-3756 and order part number 146148. Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician. The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used it must be held in place by a metal screw. Some 2-pole receptacle outlet box covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter. This product must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. Plug the power cord into a surge suppressor, and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. Important: The treadmill is not compatible with GFCI-equipped outlets. 7 DIAGRAM OF THE CONSOLE Clip Key CAUTION: Before operating the console, read the following precautions. Incline Control If there is a thin sheet of clear plastic on the face of the console, remove it. ¥ Adjust the speed in small increments. ¥ The training zones marked beside the speed control are general guidelines only. See page 14 for more information. ¥ Do not stand on the walking belt when turning on the power. ¥ Always wear the clip (see the drawing above) while using the treadmill. When the key is removed from the console, the walking belt will stop. ¥ To reduce the possibility of electric shock, keep the console dry. Avoid spilling liquids on the console. Use only a sealable water bottle. BATTERY INSTALLATION springs. Close the battery cover, push up on the tab, and then push the tab forward as shown. Be sure that the tab locks into place. The console requires two "AA" batteries (not included). Alkaline batteries are recommended. To install batteries, open the battery cover as shown below. Press two batteries into the battery compartment, with the negative (Ð) ends of the batteries touching the STEP-BY-STEP CONSOLE OPERATION Before operating the console, make sure that the power cord is properly plugged in. (See HOW TO PLUG IN THE POWER CORD on page 7.) Next, step onto the foot rails of the treadmill. Find the clip attached to the key (see the drawing above), and slide the clip onto the waistband of your clothing. Test the clip by carefully taking a few steps backward until the key is pulled from the console. If the key is not pulled from the console, adjust the position of the clip as needed. Battery Cover Tab Batteries Displays LED Track Speed Control Battery Cover Follow the steps on page 9 to operate the console. 8 1 Insert the key fully into the power switch. 5 Inserting the key will not turn on the displays. The displays will turn on when the ON/RESET button is pressed or when the walking belt is started. Note: If you just installed batteries, the displays will already be on. 2 The LED TrackÑThe LED track in the center of the console represent a distance of 1/4 mile. As you exercise, the indicators around the track will light one at a time until you have completed 1/4 mile. The first indicator beside the arrow will then light and a new lap will begin. Reset the speed control. CALS/F-CALS/SPEED Arrow displayÑThis display shows the approximate numbers of calories and fat calories you have burned. (See FAT BURNING on page 14.) In addition, the display shows the speed of the walking belt, in miles per hour. Every seven seconds, the display will change from one number to the next. Arrows in the display will indicate which number is currently shown. Slide the speed control down to the RESET position. Note: Each time the walking belt is stopped, the speed control must be moved to the RESET position before the walking belt can be restarted. 3 Start the walking belt. TIME/DISTANCE Arrow displayÑThis display shows the elapsed time and distance that you have walked or run, in miles. Every seven seconds, the display will change from one number to the other. Arrows in the display will indicate which number is currently shown. After you have moved the speed control to the RESET position, slowly slide it upward until the walking belt begins to move at slow speed. Carefully step onto the walking belt and begin exercising. Change the speed of the walking belt as desired by sliding the speed control. To stop the walking belt, step onto the foot rails and slide the speed control to the RESET position. 4 Monitor your progress with the LED track and the two displays. Adjust the incline of the treadmill as desired. To reset the displays at any time, press the ON/RESET button. To change the incline of the treadmill, press the top or bottom of the incline control until the desired incline level is reached. 6 When you are finished exercising, stop the walking belt and remove the key. Step onto the foot rails, stop the walking belt and remove the key from the console. The displays will turn off about five minutes after the key is removed. Note: Any time that the walking belt is stopped and the ON/RESET button is not pressed for five minutes, the displays will automatically turn off to conserve the batteries. 9 HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill, unplug the power cord. Caution: You must be able to safely lift 45 pounds (20 kg) in order to raise, lower, or move the treadmill. 1. Hold the treadmill with your hands in the locations shown at the right. To decrease the possibility of injury, bend your legs and keep your back straight. As you raise the treadmill, make sure to lift with your legs rather than your back. Raise the treadmill about halfway to the vertical position. 2. Move your right hand to the position shown and hold the treadmill firmly. Raise the treadmill until the storage latch closes over the catch. Make sure that the storage latch is fully engaged over the catch. To protect the floor or carpet from damage, place a mat under the treadmill. Keep the treadmill out of direct sunlight. Do not leave the treadmill in the storage position in temperatures above 85¡ Fahrenheit. Engaged Storage Latch Catch HOW TO MOVE THE TREADMILL Before moving the treadmill, convert the treadmill to the storage position as described above. Make sure that the storage latch is closed fully over the catch. 1. Hold the upper ends of the handrails. Place one foot on the base as shown. 2. Tilt the treadmill back until it rolls freely on the front wheels. Carefully move the treadmill to the desired location. To reduce the risk of injury, use extreme caution while moving the treadmill. Do not move the treadmill over an uneven surface. Base 3. Place one foot on the base, and carefully lower the treadmill until it is resting in the storage position. 10 Front Wheels HOW TO LOWER THE TREADMILL FOR USE 1. Hold the upper end of the treadmill with your right hand as shown. Using your left thumb, press the storage latch and hold it. Pivot the treadmill until the frame and foot rail are past the storage latch. Unlatched Storage Latch 2. Hold the treadmill firmly with both hands, and lower the treadmill to the floor. Do not drop the treadmill frame to the floor. To decrease the possibility of injury, bend your legs and keep your back straight. 11 TROUBLE-SHOOTING Most treadmill problems can be solved by following the steps below. Find the symptom that applies, and follow the steps listed. If further assistance is needed, please call our Customer Service Department tollfree at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). 1. SYMPTOM: THE POWER DOES NOT TURN ON a. Make sure that the power cord is plugged into a surge suppressor, and that the surge suppressor is plugged into a properly grounded outlet (see page 7). Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. Important: The treadmill is not compatible with GFCI-equipped outlets. b. After the power cord has been plugged in, make sure that the key is fully inserted into the console. c. Check the circuit breaker located on the treadmill near the power cord. If the switch protrudes as shown, the circuit breaker has tripped. To reset the circuit breaker, wait for five minutes and then press the switch back in. c Reset Tripped Tripped Reset 2. SYMPTOM: THE POWER TURNS OFF DURING USE a. Check the circuit breaker located on the treadmill frame near the power cord (see 1. c. above). If the circuit breaker has tripped, wait for five minutes and then press the switch back in. b. Make sure that the power cord is plugged in. c. Remove the key from the console. Reinsert the key fully into the console. d. If the treadmill still will not run, please call our Customer Service Department, toll-free. 3. SYMPTOM: THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY a. Check the batteries in the console. See BATTERY INSTALLATION on page 8. Most problems are the result of drained batteries. b. Remove the key from the console and UNPLUG THE POWER CORD. Remove the screws from the hood. Carefully remove the hood. Locate the Reed Switch (86) and the Magnet (87) on the left side of the Pulley (85). Turn the Pulley until the Magnet is aligned with the Reed Switch. Make sure that the gap between the Magnet and the Reed Switch is about 1/8Ó. If necessary, loosen the Screw (82) and move the Reed Switch slightly. Retighten the Screw. Re-attach the hood, and run the treadmill for a few minutes to check for a correct speed reading. 12 86 1/8Ó 85 87 82 Top View 4. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON a. Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. b. If the walking belt is overtightened, treadmill performance may decrease and the walking belt may be permanently damaged. Remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller adjustment bolts counterclockwise, 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each side of the walking belt 2 to 3 inches off the walking platform. The center of the walking belt should just touch the walking platform. Be careful to keep the walking belt centered. Plug in the power cord, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is properly tightened. b 2ÓÐ3Ó Rear Roller Adjustment Bolts c. If the walking belt still slows when walked on, please call our Customer Service Department, toll-free. 5. SYMPTOM: THE WALKING BELT IS OFF-CENTER a. If the walking belt has shifted to the left, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn the left rear roller adjustment bolt clockwise, and the right bolt counterclockwise, 1/4 of a turn each. Be careful not to overtighten the walking belt. Plug in the power cord, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is centered. b. If the walking belt has shifted to the right, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn the left rear roller adjustment bolt counterclockwise, and the right bolt clockwise, 1/4 of a turn each. Be careful not to overtighten the walking belt. Plug in the power cord, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is centered. c. If the walking belt slips when walked on, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller adjustment bolts clockwise, 1/4 of a turn. When the walking belt is correctly tightened, you should be able to lift each side of the walking belt 2 to 3 inches off the walking platform. Be careful to keep the walking belt centered. Plug in the power cord, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is properly tightened. 13 a b c CONDITIONING GUIDELINES Aerobic Exercise WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with pre-existing health problems. The following guidelines will help you to plan your exercise program. RememberÑthese are general guidelines only. For more detailed exercise information, obtain a reputable book or consult your physician. If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó Aerobic exercise 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 speed and incline of the treadmill until your heart rate is near the highest number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 9.) EXERCISE INTENSITY High Performance Athletic Conditioning 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 recommended heart rates for fat burning and aerobic exercise. If your goal is high performance athletic conditioning, set the speed control on the console to PERFORMANCE to help you maintain the proper intensity level. (See page 9.) Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone. HOW TO MEASURE YOUR HEART RATE 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 at the top of your age. The three numbers are your Òtraining zone.Ó The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise. Fat Burning To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone. It may also be helpful to set the speed control on the console to FAT BURN to help you maintain the proper intensity level. (See page 9.) To measure your heart rate, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by ten to find your heart rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high or too low, adjust the speed or incline of the treadmill accordingly. WORKOUT GUIDELINES A well-rounded workout includes the following three important parts: A Warm-up Start each workout with 5 to 10 minutes of stretching and light exercise (see SUGGESTED STRETCHES on page 15). A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. 14 Training Zone Exercise to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exerciseÑnever hold your breath. 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, you may complete up to five workouts each week if desired. A Cool-down The key to success is to make exercise a regular and enjoyable part of your everyday life. Finish each workout with 5 to 10 minutes of stretching SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretchÑnever bounce. 1 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 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 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 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 both legs. 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. 15 5 PART LISTÑModel No. PFTL39101 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11* 12 13 14 15 16 17 18 19* 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 1 2 6 2 2 1 1 1 2 18 1 1 4 1 2 5 1 1 1 1 1 4 1 1 1 1 2 1 1 10 1 8 2 2 4 4 2 2 8 1 2 1 1 1 1 4 4 1 1 Description Key/Clip Handrail Electronic Screw Hood Screw (Front) Rear Isolator Screw Console Base Speed Control Knob Speed Potentiometer Battery Cover Isolator Screw Console Assembly Storage Latch Handrail Screw Upright Handrail Bolt Washer Motor Belt Motor Pivot Nut Motor/Pulley/Flywheel/Fan Pulley/Flywheel/Fan Motor Motor Tension Bolt/Incline Bolt Storage Latch Spacer Motor Tension Star Washer Motor Swivel Bolt Wire Harness Ground Wire Screw Hood Hood Shield Screw Latch Decal Frame Pivot Washer Frame Pivot Bolt Extension Leg Screw Belt Guide Screw Base Pad Wheel Bolt Wheel Wheel Nut/Base Pivot Nut Controller Extension Leg Circuit Breaker Power Cord Grommet Power Cord Upright Spacer (Left) Isolator Belly Pan Fastener Choke Motor Locknut R1000A Key No. Qty. 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 2 1 2 1 1 1 4 1 1 6 1 1 3 2 2 2 1 1 1 1 1 2 1 1 2 2 1 4 1 1 1 1 1 1 1 1 1 1 8 89 # # # # 1 1 1 1 1 Description Belt Guide Belly Pan Releasable Tie Cable Tie Clamp Motor Belly Pan 7 1/2Ó Cable Tie 8Ó Cable Tie Incline Motor Bolt Incline Bracket Console Screw Endcap (Right) Incline Motor Incline Leg Nut Extension Leg Assembly Incline Wheel Bolt Incline Wheel 1Ó Grommet Endcap (Left) Ground Wire Incline Leg Frame Rear Roller Adj. Bolt Rear Roller Endcap Allen Wrench Rubber Ring Foot Rail Rear Roller Platform Screw Catch Walking Platform Walking Belt Front Roller Adjustment Bolt Clip Screw Motor Tension Washer Sensor Clip Front Roller/Pulley Reed Switch Magnet Latch Screw/Endcap Screw/ Console Base Screw Incline Wire 8Ó White Wire, M/F 4Ó Red Wire, M/F 4Ó Blue Wire, M/F UserÕs Manual * Includes all parts shown in the box # These parts are not illustrated 58 16 72 71 57 71 22 89 59 61 6 16 73 39 9 5 76 64 70 59 65 22 59 39 7 46 62 68 27 8 10 75 39 62 69 30 78 35 31 77 11* 47 5 50 67 46 10 88 65 22 77 1 64 10 77 75 38 37 51 10 79 87 86 47 45 39 15 32 85 32 46 80 84 39 41 56 52 82 50 10 77 23 53 27 16 36 30 63* 35 16 30 55 39 36 30 23 16 30 46 81 60 12 88 14 88 74 EXPLODED DRAWINGÑModel No. PFTL39101 30 32 24 54 39 38 48 34 83 22 3 49 18 17 20 30 36 41 3 32 21 19* 37 88 16 30 66 25 74 32 30 63* 15 10 26 R1000A 34 3 30 36 30 32 88 33 40 30 28 2 44 43 29 42 13 30 2 4 13 10 4 ORDERING REPLACEMENT PARTS To order replacement parts, call our Customer Service Department toll-free at 1-800-999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). When ordering parts, please be prepared to give the following information: ¥ The MODEL NUMBER OF THE PRODUCT (PFTL39101). ¥ The NAME OF THE PRODUCT (PROFORM¨ 385S treadmill). ¥ The SERIAL NUMBER OF THE PRODUCT (see the front cover of this manual). ¥ The KEY NUMBER AND DESCRIPTION OF THE PART(S) (see the EXPLODED DRAWING and PART LIST attached in the center of this manual). If possible, place the treadmill near your telephone for easy reference when calling. PROFORM is a registered trademark of ICON Health & Fitness, Inc. LIMITED WARRANTY ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of ninety (90) days from the date of purchase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replacing or repairing, at ICON's option, the product at one of its authorized service centers. All products for which warranty claim is made must be received by ICON at one of its authorized service centers with all freight and other transportation charges prepaid, accompanied by sufficient proof of purchase. All returns 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 commercial 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 connection with the use or performance of the product or damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of incidental 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 is limited in its 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 rights. You may also have other rights which vary from state to state. ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813 Part No. 170715 R1000A Printed in USA © 2000 ICON Health & Fitness, Inc.