ProForm 385rp User`s manual

ProForm 385rp User`s manual
¨
Model No. PFTL39400
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 or damaged 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
MAINTENANCE AND TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: An EXPLODED DRAWING and PART LIST are attached in the center of this manual. Please save them 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.
1. It is the responsibility of the owner to ensure
that all users of this treadmill are adequately
informed of all warnings and precautions.
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.
2. Use the treadmill only as described in this
manual.
10. When connecting the power cord (see page 7),
plug the power cord into a surge protector
(not included) and plug the surge protector
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 not be used by persons
weighing more than 250 pounds.
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
order to raise, lower, or move the treadmill.
14. Never start the treadmill while you are standing on the walking belt. Always hold the
handrails or the upper body arms while using
the treadmill.
19. When folding or moving the treadmill, make
sure that the storage latch is fully closed.
20. Inspect and tighten all parts of the treadmill
every three months.
15. The treadmill is capable of high speeds.
Adjust the speed in small increments to avoid
sudden jumps in speed.
21. Never drop or insert any object into any
opening.
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.
22.
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.
17. The pulse sensor is not a medical device.
Various factors, including the user's movement, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
18. 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) in
23. This treadmill is intended for in-home use
only. Do not use this treadmill in any commercial, rental, or institutional setting.
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 below 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 PROFORM¨ 385RP treadmill. The 385RP 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 385RP 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 PFTL39400. 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
Console
Water Bottle
Holder (Bottle
not included)
Accessory Tray
Handrail
Key/Clip
Handrail
Storage Latch
LEFT SIDE
RIGHT SIDE
Walking Belt
Hood
Foot Rails
Circuit
Breaker
Power Cord
Wheel
Rear Roller
Adjustment Bolts
Incline
Leg
4
Cushioned Walking
Platform
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 small
parts used in assembly. Assembly requires the included allen wrench
and your own phillips screwdriver
, adjustable wrench
, open end wrench
and wire cutters
Handrail Bolt (15)Ð2
Extension Leg Screw (34)Ð2
Handrail Washer (16)Ð2
3/4" Screw (13)Ð6
Handrail Nut (57)Ð2
3 1/2" Handrail Bolt (89)Ð2
3/8" Washer (70)Ð2
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.
1
26
6
32
14
1. With the help of a second person, carefully raise the
Uprights (14), the Right Handrail (32), and the Console Base
(6) until the treadmill is in the position shown. Be careful not
to pull on the Wire Harness (26). Set the Right Handrail on
the right Upright until step 2 is completed.
Refer to the inset drawing. Insert one of the Extension
Legs (41) into the treadmill as shown. (Note: It may be
helpful to tip the Uprights [14] in the direction shown by the
arrow as you insert the Extension Leg.) Make sure that the
Base Pad (36) is on the bottom of the Extension Leg.
Attach the Extension Leg with an Extension Leg Screw
(34). Be sure to push on the head of the Extension Leg
Screw while tightening it.
14
34
41
36
2
15
16
2
14
Attach the other Extension Leg (41) in the same way.
2. Cut the plastic Tie from the Left Handrail (2).Position the
Left Handrail on the left Upright (14) as shown. Thread a
Handrail Bolt (15) with a Handrail Washer (16) into the left
Upright and the Left Handrail. Do not tighten the Handrail
Bolt yet.
41
Attach the lower end of the Left Handrail (2) to the left
Extension Leg (41) with a 3 1/2Ó Handrail Bolt (89), a 3/8Ó
Washer (70), and a Handrail Nut (57). Do not tighten the
Handrail Bolt yet.
5
57
89
70
.
3. With the help of a second person, lift the Right Handrail (32)
off the right Upright (14). Hold the Console Base (6) and the
Right Handrail in the position shown. Feed all of the excess
Wire Harness (26) into the Right Handrail (32) and through
the indicated bracket. Make a fold in the Wire Harness (26)
as shown. Feed the Harness and fold into the right Upright.
3
6
Bracket
32
Cut the indicated plastic tie off the Right Handrail (32).
26
Plastic Tie
Make sure that the Wire Harness (26) is in the bracket and
insert the bracket into the right Upright (14). Make sure
that the Wire Harness is not pinched.
4. Thread a Handrail Bolt (15) with a Handrail Washer (16)
into the right Upright (14) and the Right Handrail (32). Do
not tighten the Handrail Bolt yet.
14
4
15
16
Attach the lower end of the Right Handrail (32) to the right
Extension Leg (41) with a 3 1/2Ó Handrail Bolt (89), a 3/8Ó
Washer (70), and a Handrail Nut (57).
32
14
Tighten all parts used in this step and in step 2.
57
41
70
5. Attach the Console Base (6) to the Left and Right
Handrails (2, 32) with four 3/4Ó Screws (13).
5
The console requires two "AA" batteries (not included);
alkaline batteries are recommended. To install batteries,
open the battery cover as shown at the right. Press the
batteries into the battery compartment, with the negative
(Ð) ends of the batteries touching the springs. Close the
battery cover, push up on the tab, and then push the tab
forward. Be sure that the tab locks into place.
6. Attach the Storage Latch (12) to the left Upright (14) with
two 3/4Ó Screws (13). Be careful not to overtighten the
Screws.
89
9
Tab
32
6
13
Batteries
2
13
6
14
13
12
7. Make sure that all parts are tightened before you use the treadmill. To protect the floor or carpet, place
a mat under the treadmill.
6
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
Speed Control
Incline
Control
Displays
Key
Clip
CAUTION:
Before operating the
console, read the following precautions.
¥ Adjust the speed in small increments.
¥ The training zones marked above 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
ends of the batteries are touching the 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 under the
console as shown below. Press two batteries into the
battery compartment. Make sure that the negative (Ð)
STEP-BY-STEP CONSOLE OPERATION
If there is a thin sheet of clear film on the face of the
console, remove it.
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.)
Batteries
Follow the steps on page 9 to operate the console.
Battery
Cover
Battery
Cover Tab
8
1
CALS/FAT CALS/
Arrow
SPEED 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.
Insert the key fully into the power switch.
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.
Next, step onto the foot rails of the treadmill. Find
the clip attached to the key 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.
2
To reset the displays at
any time, press the
ON/RESET button.
5
Reset the speed control.
To change the incline, press the top or
bottom of the incline
control until the
desired incline level
is reached.
Slide the speed control 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.
6
3
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 in order to conserve the batteries.
Start the walking belt.
After you have moved the speed control to the
RESET position, slowly slide it to the right 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
Adjust the incline of the treadmill as desired.
Monitor your progress with the two displays.
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.
9
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL FOR STORAGE
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. Caution: 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.
Closed
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 handrails and 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. Never
move the treadmill without tipping it back. To reduce
the risk of injury, use extreme caution while moving
the treadmill. Do not attempt to move the treadmill
over an uneven surface.
3. Place one foot on the base, and carefully lower the treadmill until it is resting in the storage position.
10
Base
Front Wheels
HOW TO LOWER THE TREADMILL FOR USE
1. Hold the upper end of the treadmill with your right hands
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.
Opened
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. Caution: To decrease the possibility of injury, bend your legs and keep your back straight.
11
MAINTENANCE AND 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).
PROBLEM: The power does not turn on
SOLUTION: 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
Tripped
Reset
Tripped
Reset
PROBLEM: The power turns off during use
SOLUTION: a. Check the circuit breaker located on the treadmill frame near the power cord (see 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.
PROBLEM: The displays of the console do not function properly
SOLUTION: a. Check the batteries in the console (see assembly step 5 on page 6). Most problems are the result
of drained batteries.
b. Remove the six 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 (35) 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
b
1/8Ó
86
85
87
35
Top
View
PROBLEM: The walking belt slows when walked on
SOLUTION: 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 3 to 4 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.
b
3ÓÐ4Ó
Rear Roller Adjustment Bolts
c. If the walking belt still slows when walked on, please call our Customer Service Department, tollfree.
PROBLEM: The walking belt is off-center when walked on
SOLUTION: 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.
a
b
PROBLEM: The walking belt slips when walked on
SOLUTION: a. 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 3 to 4 inches off the walking
platform. Be careful to keep the walking belt centered. Plug in the power cord, insert the key and
carefully walk on the treadmill for a few minutes.
Repeat until the walking belt is properly tightened.
13
a
CONDITIONING GUIDELINES
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. For more detailed exercise information, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
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.
To find the proper heart rate for you, first find your age
on the left side of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers to
the right 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).
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 higher 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).
High Performance Athletic Conditioning
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 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.)
WORKOUT GUIDELINES
Each workout should include the following three parts:
Warming UpÑStart each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up
increases your body temperature, heart rate, and circulation in preparation for exercise.
Training Zone ExerciseÑAfter warming up, increase
the intensity of your exercise until your heart rate is in
your training zone for 20 to 60 minutes. (During the
first few weeks of your exercise program, do not keep
your heart rate in your training zone for longer than 20
minutes.)
Cooling DownÑFinish each workout with 5 to 10 minutes of stretching to cool down. This will increase the
flexibility of your muscles and will help to prevent postexercise problems.
If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó Aerobic exercise
14
EXERCISE FREQUENCY
tween workouts. After a few months of regular exercise, you may complete up to five workouts each week
if desired. The key to success is to make exercise a
regular and enjoyable part of your everyday life.
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
SUGGESTED STRETCHES
The correct form for several basic stretches is described
below. 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 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.
15
5
PART LISTÑModel No. PFTL39400
R1000A
Note: To identify the parts listed below, refer to the EXPLODED DRAWING attached in the center of this manual.
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
50
51
1
1
2
1
4
1
1
1
1
1
1
1
9
1
2
9
1
1
1
1
1
2
1
1
1
1
6
1
1
1
1
1
2
2
4
4
2
2
6
1
2
1
1
1
1
4
6
1
1
2
1
Description
Key/Clip
Left Handrail
Cage Nut
Incline Control
Rear Isolator Screw
Console Base
Speed Control Knob
Speed Potentiometer
Battery Cover
Incline Motor
Console Assembly
Storage Latch
3/4Ó Screw
Upright
Handrail Bolt
Handrail Washer
Motor Belt
Motor Swivel Nut
Motor/Pulley/Flywheel/Fan
Pulley/Flywheel/Fan
Motor
Motor Tension Bolt/Incline Bolt
Motor Tension Washer
Motor Tension Star Washer
Motor Swivel Bolt
Wire Harness
Ground Wire Screw
Hood
Hood Shield
1Ó Grommet
Latch Decal
Right Handrail
Frame Pivot Bolt
Extension Leg Screw
Screw
Base Pad
Wheel Bolt
Wheel
Frame Pivot Nut
Controller
Extension Leg
Circuit Breaker
Power Cord Grommet
Power Cord
Foot Rail Cover (Left)
Isolator
Belly Pan Screw
Choke
Motor Locknut
Belt Guide
Belly Pan
Key No. Qty.
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
89
90
91
92
93
94
#
#
#
#
1
5
1
1
4
2
1
1
1
8
2
4
2
2
2
2
1
1
2
2
1
1
1
2
1
4
1
1
1
1
2
1
1
1
1
1
1
2
1
1
1
4
2
1
1
1
1
Description
Releasable Tie
Cable Tie Clamp
Motor Belly Pan
15 1/2Ó Cable Tie
8Ó Cable Tie
Handrail Nut
Incline Wire Harness
Foot Rail Cover (Right)
Incline Extension
Console Screw/Foot Rail Cover Screw
Solid Isolator
Incline Nut
Incline Wheel Bolt
Incline Wheel
Incline Wheel Nut
Incline Leg Bolt
Ground Wire
Incline Leg
5/16Ó Washer
Rear Roller Adj. Bolt
Rear Roller Endcap
Allen Wrench
Adhesive Clip
Foot Rail
Rear Roller
Platform Screw
Latch Catch
Walking Platform
Walking Belt
Front Roller Adj. Bolt
Extension Leg Assembly
Foot Rail Cover (Left)
Sensor Clip
Front Roller/Pulley
Reed Switch
Magnet
Strain Relief Clip
3 1/2Ó Handrail Bolt
Frame
Frame Spacer (Right)
Incline Motor Pivot Bolt
Hood Screw
Frame Pivot Washer
14Ó White Wire, Pig Tail
8Ó Blue Wire, Pig Tail
8Ó White Wire, Pig Tail
UserÕs Manual
* Includes all parts shown in the box
# These parts are not illustrated
71
16
70
89
71
72
73
22
22
16
64
90
75
8
3
10
6
65
5
63
7
76
92
60
2
67
66
13
61
61
68
27
63
78
63
13
9
66
69
63
5
46
35
31
61
59
77
7
8
46
35
61
65
51
67
4
83
64
47
77
75
38
58
59
35
85
23
79
84
8786
37
77 45 39
11*
35
35
46
63
41
80
82*
1
56
52
35
50
36
13
53
35
13
55
35
16
13
46
81
59
16
35
77
57
61
12
14
48
91
36
54
16
49
18
35
24
34
23
22
17
63
38
57
39
35
EXPLODED DRAWINGÑModel No. PFTL39400
37
26
13
36
19*
21
35
20
15
16
16
30
25
93
82*
41
26
R1000A
35
34
15
35
36
13
35
94
40
35
44
35
16
33
43
29
28
32
42
35
70
89
3
13
93
93
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 (PFTL39400)
¥ The NAME OF THE PRODUCT (PROFORM¨ 385RP 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.
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. 165573 R1000A
Printed in USA © 2000 ICON Health & Fitness, Inc.
Was this manual useful for you? yes no
Thank you for your participation!

* Your assessment is very important for improving the work of artificial intelligence, which forms the content of this project

Download PDF

advertisement