www.proform.com Model No. PFEX72411.0 Serial No. Write the serial number in the space above for reference. Serial Number Decal (under frame) 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. 1-888-533-1333 CALL TOLL-FREE: Mon.–Fri. 6 a.m.–6 p.m. MT Sat. 8 a.m.–4 p.m. MT ON THE WEB: www.proformservice.com CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. USERʼS MANUAL TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 HOW TO USE THE EXERCISE BIKE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17 MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover WARNING DECAL PLACEMENT This drawing shows the location(s) of the warning decal(s). If a decal is missing or illegible, see the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal(s) may not be shown at actual size. PROFORM is a registered trademark of ICON IP, Inc. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your exercise bike before using your exercise bike. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 9. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the exercise bike. Always wear athletic shoes for foot protection. 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. 10. The exercise bike should not be used by persons weighing more than 250 lbs. (113 kg). 2. Use the exercise bike only as described in this manual. 3. It is the responsibility of the owner to ensure that all users of the exercise bike are adequately informed of all precautions. 11. The heart rate monitor is not a medical device. Various factors, including the user's movement, may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general. 4. The exercise bike is intended for home use only. Do not use the exercise bike in a commercial, rental, or institutional setting. 12. The exercise bike does not have a free wheel; the pedals will continue to move until the flywheel stops. Reduce your pedaling speed in a controlled way. 5. Keep the exercise bike indoors, away from moisture and dust. Do not put the exercise bike in a garage or covered patio, or near water. 13. Always keep your back straight while using the exercise bike; do not arch your back. 6. Place the exercise bike on a level surface with at least 2 ft. (0.6 m) of clearance around the exercise bike. To protect the floor or carpet from damage, place a mat under the exercise bike. 14. 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. 7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 8. Keep children under age 12 and pets away from the exercise bike at all times. 3 BEFORE YOU BEGIN Thank you for selecting the new PROFORM® 210 CSX exercise bike. Cycling is an effective exercise for increasing cardiovascular fitness, building endurance, and toning the body. The 210 CSX exercise bike provides an impressive selection of features designed to make your workouts at home more effective and enjoyable. after reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting 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 familiarize yourself with the parts that are labeled in the drawing below. For your benefit, read this manual carefully before you use the exercise bike. If you have questions Length: 4 ft. 8 in. (142 cm) Width: 2 ft. (61 cm) Console Handlebar Accessory Tray Water Bottle Holder* Backrest Pedal/Strap Seat Leveling Foot Heart Rate Monitor Adjustment Knob Wheel Seat Handlebar *Water bottle is not included 4 ASSEMBLY To hire an authorized service technician to assemble the exercise bike, call 1-800-445-2480. Assembly requires two persons. Place all parts of the exercise bike 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 adjustable wrench . and an Use 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 preassembled. To avoid damaging parts, do not use power tools for assembly. M6 Washer (70)–8 M4 x 16mm Screw (73)–6 M8 x 16mm Screw (35)–4 M8 Split Washer (36)–4 M8 Locknut (37)–6 M6 x 25mm Screw (72)–2 M4 x 22mm Screw (69)–2 M10 Locknut (77)–2 M6 x 40mm Screw (40)–8 M8 x 65mm Button Bolt (71)–2 M8 x 38mm Button Bolt (53)–4 M10 x 75mm Bolt (67)–4 5 1. 1 To make assembly easier, read the information on page 5 before you begin. Identify the Front Stabilizer (14), which has a Leveling Foot (57) near each end. While a second person lifts the Front Frame (1), attach the Front Stabilizer (14) to the Front Frame with two M10 x 75mm Bolts (67). 1 14 67 57 57 2. Loosen the Adjustment Knob (11), slide the Rear Frame (43) out of the Front Frame (1), and then retighten the Adjustment Knob. 2 11 Note: After the exercise bike is assembled, see HOW TO ADJUST THE SEAT FRAME on page 11 and adjust the Seat (not shown) to the proper position. Attach the Rear Stabilizer (2) to the Rear Frame (43) with two M10 x 75mm Bolts (67) and two M10 Locknuts (63). 2 63 63 43 1 67 3. Tip: Avoid pinching the wires. Attach the Seat Frame (5) to the Seat Handlebar (44) with two M8 x 65mm Button Bolts (68) and two M8 Locknuts (37). 3 68 5 44 37 6 Avoid pinching the wires 4. Have a second person hold the Seat Handlebar (44) near the top of the Rear Frame (43) until step 5 is completed. 4 Connect the Heart Rate Wire (45) to the Lower Pulse Wire (56). A Insert the Lower Pulse Wire (56) and the Heart Rate Wire (45) into the Rear Frame (43). Then, press the grommet (A) into the hole in the Rear Frame. 43 56 45 44 5. Tip: Avoid pinching the wires. Attach the Seat Frame (5) to the Rear Frame (43) with two M6 x 25mm Screws (66). 5 5 43 66 66 6. Attach the Backrest (58) to the Seat Frame (5) with four M6 x 40mm Screws (40) and four M6 Washers (70). 6 Avoid pinching the wires 58 70 5 40 40 7 70 7. Attach the Seat (12) to the Rear Frame (43) with four M6 x 40mm Screws (40) and four M6 Washers (70). 7 12 43 70 70 40 8. Orient the Upright (3) and the Top Shield (9) as shown. Slide the Top Shield upward onto the Upright. 40 8 3 Have a second person hold the Upright (3) and the Top Shield (9) near the Front Frame (1). 9 Connect the Upper Wire (32) to the Lower Wire (31). Then, connect the Upper Pulse Wire (55) to the Lower Pulse Wire (56). 55 32 Insert the wires downward into the Front Frame (1). 56 1 31 Tip: To prevent the wires from falling into the Upright (3), secure the wires with a rubber band or tape. 9. Tip: Avoid pinching the wires. Slide the Upright (3) onto the Front Frame (1). 9 Attach the Upright (3) with four M8 x 16mm Screws (35) and four M8 Split Washers (36). 3 9 Press the Top Shield (9) downward into the Left and Right Shields (17, 18). 17 18 8 35 36 35 36 Avoid pinching the wires 35 36 1 36 35 10. Attach the Water Bottle Holder (49) to the Upright (3) with two M4 x 22mm Screws (69). 10 49 3 69 11. Identify the Right Handlebar (48), which is marked with a “Right” sticker, and orient it as shown. Make sure that the hexagonal holes are in the location shown. 11 Attach the Right Handlebar (48) to the right side of the Upright (3) with two M8 x 38mm Button Bolts (53) and two M8 Locknuts (37). Make sure that the Locknuts are in the hexagonal holes. 47 Attach the Left Handlebar (47) in the same way. Hexagonal Holes 12. The Console (6) can use four D batteries (not included); alkaline batteries are recommended. Do not use old and new batteries together or alkaline, standard, and rechargeable batteries together. IMPORTANT: If the Console has been exposed to cold temperatures, allow it to warm to room temperature before inserting batteries. Otherwise, you may damage the console displays or other electronic components. Remove the screws and the battery covers, insert batteries into the battery compartments, and reattach the battery covers. Make sure to orient the batteries as shown by the diagrams inside the battery compartments. To purchase an optional power adapter, call the telephone number on the front cover of this manual. To avoid damaging the console, use only a manufacturer-supplied power adapter. Plug one end of the power adapter into the receptacle on the console; plug the other end into an outlet installed in accordance with all local codes and ordinances. 3 12 Screws 53 48 37 Battery Covers Batteries 6 9 Batteries 13. While a second person holds the Console (6) near the Upright (3), connect the wires on the Console to the Upper Wire (32) and to the Upper Pulse Wire (55). 13 Insert the excess wire into the Upright (3) or into the Console (6). Tip: Avoid pinching the wires. Attach the Console (6) to the Upright (3) with four M4 x 16mm Screws (64). Using an adjustable wrench, firmly tighten the Right Pedal (26) clockwise into the right arm of the Crank (13). Tighten the Left Pedal (not shown) counterclockwise into the left arm of the Crank. 64 55 32 Then, attach the Handlebar Cover (19) to the Upright (3) with two M4 x 16mm Screws (64). 14. Identify the Right Pedal (26), which is marked with an “R” sticker. 3 6 64 19 Avoid pinching the wires 14 Adjust the strap on the Right Pedal (26) to the desired position, and press the end of the strap onto the tab on the Right Pedal. Adjust the strap on the Left Pedal (not shown) in the same way. 13 Strap 26 Tab 15. Make sure that all parts are properly tightened before you use the exercise bike. Note: After assembly is completed, some extra parts may be left over. Place a mat beneath the exercise bike to protect the floor. 10 HOW TO USE THE EXERCISE BIKE HOW TO ADJUST THE SEAT FRAME HOW TO ADJUST THE PEDAL STRAPS For effective exercise, the seat should be in the proper position. As you pedal, there should be a slight bend in your knees when the pedals are in the most forward position. To adjust the pedal straps, first pull the ends of the straps off the tabs on the pedals. Adjust the straps to the desired position, and then press the ends of the straps onto the tabs. To adjust the seat frame, first loosen the adjustment knob on the front frame. Slide the seat frame forward or backward to the desired position. Then, retighten the adjustment knob. HOW TO LEVEL THE EXERCISE BIKE Strap Tab If the exercise bike rocks slightly on your floor during use, turn one or both of the leveling feet beneath the front stabilizer until the rocking motion is eliminated. Knob Seat Frame 11 CONSOLE DIAGRAM FEATURES OF THE CONSOLE 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 call the telephone number on the front cover of this manual. iFit cards are also available at select stores. 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 with the touch of a button. As you exercise, the console will provide continuous exercise feedback. You can even measure your heart rate using the handgrip heart rate monitor. 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. The console offers twelve preset workouts—seven weight loss and five performance workouts. Each preset workout automatically changes the resistance of the pedals as it guides you through an effective workout. To use the manual mode, see page 13. To use a preset workout, see page 15. To use an iFit workout, see page 16. To use the sound system, see page 16. To use the user mode, see page 16. Note: Before using the console, make sure that batteries are installed (see assembly step 12 on page 9). If there is a sheet of plastic on the display, remove the plastic. 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. 12 HOW TO USE THE MANUAL MODE 4. Follow your progress with the display. 1. Turn on the console. The left display–This display can show the elapsed time and the approximate number of calories you have burned. The display will change modes every few seconds. Press any button or begin pedaling to turn on the console. When you turn on the console, the display will turn on. A tone will sound and the console will be ready for use. Note: During a preset workout, the display will show the time remaining in the workout. 2. Select the manual mode. When you turn on the console, the manual mode will be selected. The left display will also show your heart rate when you use the handgrip heart rate monitor (see step 5 on page 14). If you have selected a workout, reselect the manual mode by pressing the Workouts increase or decrease button repeatedly until a track appears in the center display. The center display–This display will show the resistance level of the pedals for a few seconds each time the resistance level changes. Track This display will also show a track representing 1/4 mile (400 m). 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. 3. Begin pedaling and change the resistance of the pedals as desired. As you pedal, change the resistance of the pedals by pressing the Resistance increase and decrease buttons. The right display–This display can show the distance you have pedaled in miles or kilometers and your pedaling pace in miles per hour or kilometers per hour. The display will change modes every few seconds. Note: After you press the buttons, it will take a moment for the pedals to reach the selected resistance level. Note: The console can show pedaling speed and distance in either miles or kilometers. To change the unit of measurement, see THE USER MODE on page 16. 13 6. Turn on the fan if desired. 5. Measure your heart rate if desired. If there are sheets of plastic on the metal Contacts contacts on the handgrip heart rate monitor, remove the plastic. In addition, make sure that your hands are clean. To measure your heart rate, hold the handgrip heart rate monitor with your palms resting against the metal contacts. Avoid moving your hands or gripping the contacts tightly. 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, the console will turn off automatically. If the pedals do not move for several seconds, a series of tones will sound, the console will pause, and the time will flash in the display. If the pedals do not move for several minutes, the console will turn off and the display will be reset. When your pulse is detected, a heart-shaped symbol will flash in the display and then your heart rate will be shown. For the most accurate heart rate reading, hold the contacts for at least 15 seconds. If your heart rate is not shown, 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 chemicals to clean the contacts. 14 HOW TO USE A PRESET WORKOUT 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 is programmed for the next segment, the resistance level will flash in the display for a few seconds to alert you. The resistance of the pedals will then change. 1. Turn on the console. See step 1 on page 13. 2. Select a preset workout. To select a preset workout, press the Workouts increase or decrease button repeatedly until the number of the desired workout appears in the right display. 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. When you select a preset workout, the duration of the workout will appear in the left display, the maximum resistance level for the workout will flash in the center display, and the number of the workout will appear in the right display. If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the profile flashes and the last segment of the workout ends. Note: If you continue to pedal after the workout is completed, the display will continue to show exercise feedback; however, the display will not show the elapsed time until you select the manual mode or a new workout. After a few seconds, a profile of the resistance levels of the workout will scroll across the center display. 4. Follow your progress with the display. See step 4 on page 13. Profile 5. Measure your heart rate if desired. Note: Complete profiles of the preset workouts are printed on the sides of the console. See step 5 on page 14. 6. Turn on the fan if desired. 3. Begin pedaling to start the workout. See step 6 on page 14. Each workout is divided into several one-minute segments. One resistance level is programmed for each segment. Note: The same resistance level may be programmed for consecutive segments. 7. When you are finished exercising, the console will turn off automatically. See step 7 on page 14. 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. 15 HOW TO USE AN IFIT WORKOUT HOW TO USE THE SOUND SYSTEM 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. 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. 1. Turn on the console. See step 1 on page 13. 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. 2. Insert an iFit card and select a workout. To use an iFit workout, insert an iFit card into the iFit slot; 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. iFit Slot THE USER MODE The console features a user mode that allows you to select a unit of measurement for the console and to view console usage information. To select the user mode, press and hold down the Fan button for a few seconds until the user mode information appears in the display. The console can show pedaling speed and distance in either miles or kilometers. iFit Card Select the desired workout on the iFit card by pressing the increase and decrease buttons next to the iFit slot. The duration of the workout will appear in the left display, the maximum resistance level for the workout will flash in the center display, and the number of the workout will appear in the right display. The center display will show the selected unit of measurement. An E for English miles or an M for metric kilometers will appear in the display. To change the unit of measurement, press the Resistance increase button repeatedly. 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 15. Note: When you replace the batteries, it may be necessary to reselect the unit of measurement. The left display will show the total number of hours that the console has been used since the exercise bike was purchased. The right display will show the total distance that the exercise bike has been pedaled. 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. To exit the user mode, press the Fan button. 16 FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to Part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, try to correct the interference by one of the following measures: • • • • Reorient or relocate the receiving antenna. Increase the separation between the equipment and the receiver. Connect the equipment to an outlet on a circuit different from the circuit to which the receiver is connected. Consult the dealer or an experienced radio/TV technician for help. FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to computer or peripheral devices. Changes or modifications not expressly approved by the party responsible for compliance could void the user's authority to operate this equipment. 17 MAINTENANCE AND TROUBLESHOOTING Slide the Reed Switch (21) slightly closer to or away from the Pulley Magnet (16), and then retighten the M4 x 16mm Screw (64). Turn the Pulley (13) for a moment. Repeat these actions until the console displays correct feedback. Inspect and properly tighten all parts of the exercise bike regularly. Replace any worn parts immediately. To clean the exercise bike, use a damp cloth and a small amount of mild soap. IMPORTANT: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight. When the reed switch is correctly adjusted, reattach the top shield. HOW TO ADJUST THE DRIVE BELT CONSOLE TROUBLESHOOTING If you can feel the pedals slip while you are pedaling, even when the resistance is adjusted to the highest level, the drive belt may need to be adjusted. To adjust the drive belt, you must remove the top shield, the right pedal, and the right shield (see the instructions below). If the console display becomes dim, replace all the batteries at the same time; most console problems are the result of low batteries. To replace the batteries, see assembly step 12 on page 9. If the handgrip heart rate monitor does not function properly, see step 5 on page 14. See the drawing at the left. Using a flat screwdriver, release the tabs near the rear and front of the Top Shield (9). Then, slide the Top Shield upward. HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback, the reed switch should be adjusted. To adjust the reed switch, you must first remove the Top Shield (9). Using a flat screwdriver, release the tabs near the rear and front of the Top Shield. Then, slide the Top Shield upward. Next, using an adjustable wrench, turn the right pedal counterclockwise and remove it. Then, remove the screws from the right and left shields, and gently remove the right shield. 9 Loosen the M6 x 20mm Hex Screw (60). Then, tighten the M10 x 50mm Hex Screw (33) until the Drive Belt (23) is tight. 23 Locate the Reed Switch (21). Turn the Pulley (13) until a Pulley Magnet (16) is aligned with the Reed Switch. Loosen, but do not remove, the indicated M4 x 16mm Screw (64). 13 21 60 16 33 64 When the Drive Belt (23) is tight, tighten the M6 x 20mm Hex Screw (60). Then, reattach the right shield, the right pedal, and the top shield. 18 EXERCISE GUIDELINES WARNING: Burning Fat—To burn fat effectively, you must exercise 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. 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. The heart rate monitor is not a medical device. Various factors may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general. 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 for 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. 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. WORKOUT GUIDELINES EXERCISE INTENSITY 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. Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper intensity 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. Training Zone Exercise—Exercise for 20 to 30 minutes 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 find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the nearest 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. 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 exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life. 19 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 1 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 2 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. 3 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 each 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. 20 5 NOTES 21 PART LIST 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 1 1 1 2 1 1 1 1 1 2 1 1 1 1 2 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 4 4 4 6 2 2 8 4 1 Description Key No. Qty. Front Frame Rear Stabilizer Upright Stabilizer Cap Seat Frame Console Flywheel Audio Cable Top Shield Access Disc Adjustment Knob Seat Pulley/Crank Front Stabilizer Wheel Pulley Magnet Left Shield Right Shield Handlebar Cover Front Frame Bushing Reed Switch/Wire Clamp Drive Belt Left Pedal/Strap Idler Right Pedal/Strap Crank Bearing Set Motor Bracket Resistance Motor Resistance Magnet Lower Wire Upper Wire M10 x 50mm Hex Screw M4 x 16mm Blunt Screw M8 x 16mm Screw M8 Split Washer M8 Locknut M10 x 41mm Shoulder Screw M8 Jam Nut M6 x 40mm Screw M4 x 12mm Flange Screw Flywheel Axle 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 * * 1 1 1 1 1 1 1 2 4 1 4 1 1 1 1 1 1 1 1 1 2 1 2 1 4 2 2 8 2 2 15 2 1 1 2 1 1 3 2 1 – – Model No. PFEX72411.0 R0112A Description M6 x 65mm Hex Bolt M6 Locknut Resistance Bracket Resistance Arm Left Handlebar Right Handlebar Water Bottle Holder Adjustment Nut Handlebar Cap #8 x 13mm Screw M8 x 38mm Button Bolt M6 x 15mm Shoulder Screw Motor Disc M3.5 x 12mm Screw M5 Washer M5 x 7mm Screw M6 x 18mm Washer M6 x 20mm Hex Screw Double Tree Fastener Backrest Leveling Foot Lower Pulse Wire M3.8 x 20mm Round Head Screw Upper Pulse Wire M10 x 75mm Bolt Contact M4 x 22mm Screw M6 Washer M8 x 65mm Button Bolt M6 x 25mm Screw M4 x 16mm Screw Seat Frame Cap Heart Rate Wire Seat Handlebar M10 Locknut Rear Frame Rear Frame Bushing M4 x 16mm Flat Head Screw Frame Foot Frame Stop Userʼs Manual Assembly Tool 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. 22 EXPLODED DRAWING Model No. PFEX72411.0 R0112A 73 8 62 6 5 70 40 51 76 65 70 64 40 77 38 15 75 70 72 77 34 81 9 21 73 42 11 80 10 81 15 1 73 80 38 23 18 37 66 67 14 63 22 27 59 33 54 43 29 41 46 63 52 16 60 4 28 50 44 56 73 73 13 55 61 73 48 32 73 73 51 53 37 30 45 50 57 58 17 23 4 39 34 82 35 25 7 79 36 36 27 31 20 78 40 2 67 51 65 40 72 70 39 68 37 35 35 24 12 70 68 49 69 74 3 36 53 47 73 35 71 19 51 73 73 26 10 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 & 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 ninety (90) days from the date of purchase. This warranty extends only to the original purchaser (customer). ICONʼs obligation under this warranty is limited to repairing or replacing, at ICONʼs 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 customerʼs responsibility. If replacement parts are shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend to freight damage to the product. This warranty will automatically be voided if the product is used as a store display model, if the product is purchased or transported outside the USA, if all instructions in this manual are not followed, if the product is abused or improperly or abnormally used, or if the product is used for commercial or rental purposes. 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; 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 any kind. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to the customer. 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 the customer. This warranty provides specific legal rights; the customer may have other rights that vary from state to state. ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813 Part No. 327053 R0112A Printed in USA © 2011 ICON IP, Inc.