HOW TO USE THE ELLIPTICAL. ProForm PFEL07909.1

HOW TO USE THE ELLIPTICAL

HOW TO PLUG IN THE POWER CORD

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 an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances. This product is for use on a nominal 120-volt circuit. IMPOR-

TANT: The elliptical is not compatible with

GFCI-equipped outlets.

HOW TO MOVE THE ELLIPTICAL

Due to the size and weight of the elliptical

exerciser, moving it requires two persons. Stand in front of the elliptical, hold the upright, and place one foot against one of the front wheels. Pull on the upright and have a second person lift the handle at the rear until the elliptical will roll on the front wheels.

Carefully move the elliptical to the desired location, and then lower it to the floor.

Pull on the upright

DANGER:

Improper connection 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 product—if it will not fit the outlet, have a proper outlet installed by a qualified electrician.

Place your foot here

A temporary adapter may be used to connect the power cord to a 2-pole receptacle as shown at the

Grounded Outlet Box

Adapter

Power Cord right if a properly grounded outlet is not

Lug

Metal Screw available. The temporary adapter should be used only until a properly grounded outlet 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 out- let box covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter.

Lift here

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HOW TO EXERCISE ON THE ELLIPTICAL

To mount the elliptical, hold the upper body arms and step onto the pedal that is in the lower position. Then, step onto the other pedal. Push the pedals until they begin to move with a continuous motion. Note: The discs can turn in either direction. It is recommended that you turn the discs in the direction shown by the arrow; however, for variety, you can turn the discs in the opposite direction.

To dismount the elliptical, wait until the pedals come to a complete stop. Note: The elliptical does not have a free wheel; the pedals will continue to move until

the flywheel stops. When the pedals are stationary, step off the higher pedal first. Then, step off the lower pedal.

Upper Body

Arms

Pedals

Disc

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CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

The advanced console offers an array of features designed to make your workouts more effective and enjoyable.

When you use the manual mode of the console, you can change the resistance of the pedals and the incline of the ramp with the touch of a button. While you exercise, the console will display continuous exercise feedback. You can also measure your heart rate using the handgrip pulse sensor.

In addition, the console offers twenty-four preset workouts—six weight loss workouts and eighteen performance workouts. Each workout automatically changes the resistance of the pedals and prompts you to vary your pedaling pace as it guides you through an effective workout.

The console features the iFit interactive workout system, which enables the console to accept iFit cards containing workouts designed to help you achieve specific fitness goals.

For example, lose unwanted pounds with the 8-week

Weight Loss workout. iFit workouts control the resistance of the pedals while the voice of a personal trainer coaches you through your workouts. iFit cards are available separately. To purchase iFit cards, go to www.iFit.com or see the front cover of this manual. iFit cards are also available at select stores.

You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise.

To turn on the power, see page 16. To use the man-

ual mode, see page 16. To use a preset workout, see page 18. To use an iFit workout, see page 19.

To use the sound system, see page 19. To change

console settings, see page 19.

Note: If there is a sheet of clear plastic on the display, remove the plastic.

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HOW TO TURN ON THE POWER

IMPORTANT: If the elliptical has been exposed to cold temperatures, allow it to warm to room temperature before turning on the power. If you do not do this, you may damage the console displays or other electrical components.

Plug in the power cord (see

HOW TO PLUG IN THE

POWER CORD on page

13). Next, locate the power switch on the frame near the power cord. Make sure that the power switch is in the reset position.

Reset

Position

The display will then light and the console will be ready for use.

Note: When you turn on the power for the first

time, the ramp will calibrate automatically. The ramp will move upward and downward as it calibrates.

When the ramp stops moving, the ramp is calibrated.

IMPORTANT: If the ramp does not calibrate automatically, see HOW TO CALIBRATE THE RAMP on page 20 and manually calibrate the ramp.

HOW TO USE THE MANUAL MODE

1. Begin pedaling or press any button on the console to turn on the console.

See HOW TO TURN ON THE POWER above.

2. Select the manual mode.

Each time you turn on the console, the manual mode will be selected. If you have selected a workout, reselect the manual mode by pressing any of the Workouts buttons repeatedly until zeros appear in the display.

3. Change the resistance of the pedals and the incline of the ramp as desired.

As you pedal, change the resistance of the pedals by pressing the

Resistance increase and decrease buttons.

Note: After you press the buttons, it will take a moment for the pedals to reach the selected resistance level.

To vary the motion of the pedals, you can change the incline of the ramp.

To change the incline, press one of the numbered Quick Ramp buttons.

Note: After you press the button, it will take a moment for the ramp to reach the selected incline level.

4. Follow your progress with the display.

The lower left

display—This display can show the elapsed time and the distance (total number of revolutions) that you have pedaled. Note: When a workout is selected, the display will show the time remaining in the workout instead of the elapsed time.

The lower right

display—This display can show your pedaling speed (in revolutions per minute) and the approximate number of calories that you have burned.

This display also shows your heart rate when you use the handgrip pulse sensor (see step 5 on page 17).

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The upper

display—This display can show the elapsed time, the distance that you have pedaled, your pedaling speed, and the approximate number of calories you have burned.

Press the Display button repeatedly until the upper display shows the information that you are most interested in viewing. Note: While information is shown in the upper display, the same information will not be shown in the lower left or lower right display.

The lower

display—This display will show a track representing

640 revolutions

(1/4 mile or 400 meters). As you exercise, indicators will appear in succession around the track until the entire track appears. The track will then disappear and the indicators will again begin to appear in succession.

To change the volume level of the console, press the Vol increase and decrease buttons.

5. Measure your heart rate if desired.

If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor, remove the plas-

tic. To measure

Contacts your heart rate, hold the handgrip pulse sensor with your palms resting against the metal contacts. Avoid moving your hands or gripping the contacts tightly.

When your pulse is detected, a flashing heart symbol will appear in the display, and then your heart rate will appear. For the most accurate heart rate reading, hold the contacts for at least 15 seconds. Note: If you continue to hold the handgrip pulse sensor, the display will show your heart rate for up to 30 seconds.

If the display does not show your heart rate, make sure that your hands are positioned as described.

Be careful not to move your hands excessively or to squeeze the metal contacts tightly. For optimal performance, clean the metal contacts using a soft cloth; never use alcohol, abrasives, or chemi- cals to clean the contacts.

6. Turn on the fan if desired.

The fan has high and low speed settings. Press the Fan button repeatedly to select a fan speed or to turn off the fan.

Note: If the pedals do not move for about thirty seconds, the fan will turn off automatically.

7. When you are finished exercising, unplug the power cord.

If the pedals do not move for several seconds, a tone will sound and the console will pause.

If the pedals do not move for several minutes and the buttons are not pressed, the console will turn off and the display will be reset.

When you are finished exercising, switch the power switch to the off position and unplug the power cord. IMPORTANT: If you do not do this, the electrical components on the elliptical may wear prematurely.

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HOW TO USE A PRESET WORKOUT

1. Begin pedaling or press any button on the console to turn on the console.

See HOW TO TURN ON THE POWER on page

16.

2. Select a preset workout.

To select a preset workout, press the

Performance

Workouts button or the Weight Loss

Workouts button repeatedly until the name of the desired workout appears in the display.

Profile

The workout duration, the maximum speed, and a profile of the resistance levels will also appear in the display.

3. Begin pedaling to start the workout.

Each workout is divided into 20, 30 or 45 oneminute segments. One resistance level and one target speed is programmed for each segment.

Note: The same resistance level and/or target speed may be programmed for consecutive segments.

The resistance level for the first segment will appear in the display and the target speed for the first segment will flash in the display for a few seconds.

During the workout, the workout profile will show your progress (see the drawing above). The flashing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the resistance level for the current segment.

At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash. If a different resistance level and/or target speed is programmed for the next segment, the resistance level and/or target speed will appear in the display for a few seconds to alert you. The resistance of the pedals will then change.

As you exercise, keep your pedaling speed near the target speed for the current segment. At the beginning of each segment, the target speed for the segment will flash in the display.

IMPORTANT: The target speed is intended only to provide motivation. Your actual pedaling speed may be slower than the target speed.

Make sure to pedal at a speed that is comfortable for you.

If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the Resistance buttons.

IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed for the next segment.

The workout will continue in this way until the last segment ends. To stop the workout at any time, stop pedaling. A tone will sound and the time will stop counting. To restart the workout, simply resume pedaling.

4. Follow your progress with the display.

See step 4 on pages 16 and 17.

5. Measure your heart rate if desired.

See step 5 on page 17.

6. Turn on the fan if desired.

See step 6 on page 17.

7. When you are finished exercising, unplug the power cord.

See step 7 on page 17.

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HOW TO USE AN IFIT WORKOUT iFit cards are available separately. To purchase iFit cards, go to www.iFit.com or see the front cover of this manual. iFit cards are also available at select stores.

1. Begin pedaling or press any button on the console to turn on the console.

See HOW TO TURN ON THE POWER on page

16.

2. Insert an iFit card and select a workout.

To use an iFit workout, insert an iFit card into the iFit slot located on the side of the console; make sure that the iFit card is oriented so that the metal contacts are face down and are facing the slot.

When the iFit card is properly inserted, the indicator next to the slot will turn on and text will appear in the display.

iFit Slot iFit Card

Next, select the desired workout on the iFit card by pressing the increase and decrease buttons next to the iFit slot.

A moment after you select a workout, the voice of a personal trainer will begin guiding you through your workout.

iFit workouts function in the same way as preset workouts. To use the workout, see steps 3 to 7 on page 18.

3. When you are finished exercising, remove the iFit card.

Remove the iFit card when you are finished exercising. Store the iFit card in a secure place.

HOW TO USE THE SOUND SYSTEM

To play music or audio books through the console sound system while you exercise, plug the included audio cable into the jack on the console and into a jack on your MP3 player or CD player; make sure that the audio cable is fully plugged in.

Next, press the play button on your MP3 player or CD player. Adjust the volume level using the volume control on your MP3 player or CD player.

HOW TO CHANGE CONSOLE SETTINGS

The console features a user mode that allows you to select a backlight option for the console and to view console usage information.

To select the user mode, press and hold down the

Display button for a few seconds until the user mode information appears in the display.

The console has three backlight options. The

ON option keeps the backlight on while the console is on. The

AUTO option keeps the backlight on only while you are pedaling.

The OFF option turns the backlight off.

The upper display will show the currently selected backlight option. Press the Resistance increase button repeatedly to select the desired backlight option.

The lower left display will show the total number of hours that the console has been used since the elliptical was purchased.

Press the Display button to save the console settings and exit the user mode.

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