Model No. PFTL39210 Serial No. USER'S MANUAL Serial Number Decal QUESTIONS? 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.–Fri., 6 a.m.–6 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. 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 at least eight feet of clearance behind it and two feet on each side. Do not place the treadmill on any surface that blocks air openings. To protect the floor or carpet from damage, place a mat under the treadmill. 11. Use only a single-outlet surge suppressor that meets all of the specifications described on page 8. To purchase a surge suppressor, see your local PROFORM dealer or call 1-800-8063651 and order part number 146148. 4. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage or covered patio, or near water. 5. Do not operate the treadmill where aerosol products are used or where oxygen is being administered. 12. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change speed or stop unexpectedly, which may result in a fall and serious injury. 6. Keep children under the age of 12 and pets away from the treadmill at all times. 7. The treadmill should be used only by persons weighing 250 pounds or less. 13. 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. 14. 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.) 9. Wear appropriate exercise clothing when using the treadmill. Do not wear loose clothing that could become caught in the treadmill. Athletic support clothes are recommended for 2 15. Never start the treadmill while you are standing on the walking belt. Always hold the handrails while using the treadmill. 16. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed. 20. Inspect and tighten all parts of the treadmill every three months. 21. Never drop or insert any object into any opening. 22. 17. 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. 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) 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. 23. This treadmill is intended for in-home use only. Do not use this treadmill in any commercial, rental, or institutional setting. 19. 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® LX 360 treadmill. The LX 360 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 you’re not exercising, the unique LX 360 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 PFTL39210. 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. Water Bottle Holder (Water Bottle is not included) Console Water Bottle Holder (Water Bottle is not included) 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 allen wrench included and your own phillips screwdriver , mallet wire cutters needle-nose pliers and adjustable wrench . 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. Whee Handrail Bolt (15)–2 Extension Leg Screw (34)–2 Latch Screw (13)–2 Screw (88)–4 Short Handrail Bolt (74)–2 1. With the help of a second person, carefully raise the Uprights (14) until the treadmill is in the position shown. Handrail Washer (32)–2 Ha Washer (16)–2 1 Remove all packing materials. 14 2. Insert one of the Extension Legs (41) into the treadmill as shown. Make sure that the Base Pad (36) is on the indicated side. Note: It may be helpful to tip the Uprights  in the direction shown by the arrow as you insert the Extension Leg. To fully insert the Extension Leg, it may be necessary to tap it with a mallet. 2 14 Attach the Extension Leg (41) with an Extension Leg Screw (34). Be sure to push on the head of the Extension Leg Screw while tightening it. 34 Attach the other Extension Leg (41) in the same way. 41 36 5 3. Refer to the inset drawing. If there is a plastic tie holding the Cage Nut (3) in the Right Handrail (97), remove the tie. Pull 3 to 4” of the Wire Harness (26) out of the Right Upright (14). Feed the Wire Harness through the bracket on the Right Handrail and out of the indicated hole. If necessary, use needle-nose pliers to grip the connectors on the Wire Harness. Insert the bracket on the Right Handrail (97) into the upper end of the right Upright (14), with the lower end of the Right Handrail on the Extension Leg (34) as shown. Hand tighten a Short Handrail Bolt (74) with a Washer (32) into the upper end of the Upright. 3 74 2 14 32 97 14 97 26 3 Tie 14 Attach the Left Handrail (2) to the left Upright (14) as described above. Note: There is no wire in the left Upright. 4. With the help of a second person, carefully tip the Uprights (14) down as shown. 74 32 34 4 Align the lower ends of the Handrails (2) with the holes in the Extension Legs (41). Be careful not to scratch the Extension Legs. Tighten a Long Handrail Bolt (15) with a Washer (16) into each Extension Leg and Handrail. Attach the Bolts and Washers at the angle shown in the inset drawing, matching the angle of the Handrail. With the help of a second person, carefully tip the Uprights (14) back to the upright position. Make sure that the Long Handrail Bolts (15) and the Short Handrail Bolts (74) (see drawings 3 and 4) are fully tightened. 14 16 15 41 5a 5b Refer to 5b. Thread four Screws (88) into the Left and Right Handrails (2, 97) and the Console Base (6). After all four Screws have been started, tighten the screws until they are snug; do not overtighten the Screws. 6 7. Be sure all parts are tightened before using 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 15 2 15 2 41 5. Place the Console Base (6) on the Right and Left Handrail (97, 2). Make a loop with the indicated plastic tie and insert the two Wires (26) through the loop. Pull out only enough Wire to connect the Wires to the two connectors in the Console Base. Plug the red connector into the corresponding connector in the Console Base. The connectors should fit together without being forced; if they do not, rotate the red connector on the Wire and try again. Do not force the connectors together. Plug the other Wire into the connector on the Console Base. Important: Make sure that both Wires are fully inserted. IF THE CONNECTORS ARE NOT INSERTED PROPERLY, THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON. WARNING: Do not disconnect or connect the Wires while the treadmill power cord is plugged in. Pull the plastic tie tight and cut off the end. 6. Attach the Storage Latch (12) to the left Upright (14) with the two Latch Screws (13). Be careful not to overtighten the Latch Screws. 16 2 6 97 26 Tie 2 97 6 88 88 14 12 13 OPERATION AND ADJUSTMENT THE PERFORMANT LUBETM WALKING BELT 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. 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. 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. HOW TO PLUG IN THE POWER CORD 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. 1 Grounded Outlet Box Surge Suppressor Grounding Pin Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your home’s 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). To purchase a surge suppressor, see your local PROFORM dealer or call 1-800-806-3651 and order part number 146148. Grounding Pin Grounded Outlet Grounding Plug 2 Grounded Outlet Box Adapter 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. There must be a monitoring light on the surge suppressor to indicate whether it is functioning properly. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change speed or stop unexpectedly, which may result in a fall and serious injury. Surge Suppressor Lug Metal Screw 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 7 CONSOLE DIAGRAM Note: If there is a thin sheet of clear plastic on the face of the console, remove it before operating the console. CAUTION: Before operating the console, read the following precautions. • Do not stand on the walking belt when turning on the power. Battery Cover • Always wear the clip (see the drawing at the lower right) while using the treadmill. When the key is removed from the console, the walking belt will stop. Batteries • Adjust the speed in small increments. Tab Close the battery cover, push up on the battery cover tab, and then push the tab forward as shown in the inset drawing. Be sure that the tab locks into place. • The training zones marked beside the speed control are general guidelines only. See page 14 for more information. STEP-BY-STEP CONSOLE OPERATION • To reduce the possibility of electric shock, keep the console dry. Avoid spilling liquids on the console and use only a sealable water bottle. 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.) Stand on the foot rails of the Clip treadmill. Find the clip attached to the key and slide the clip onto the waistband of your clothing. Next, insert the key into the console. 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 INSTALLATION The console requires three "AA" batteries (not included). Alkaline batteries are recommended. Open the battery cover as shown in the drawing at the upper right. Insert three batteries into the battery compartment, making sure that the negative (–) ends of the batteries are touching the springs in the battery compartment. 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 Track—The 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. A new lap will then begin. TIME/DISTANCE display—This 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, as Arrow shown by the arrows in the display. Reset the speed control. 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 CALS/FAT CALS/ SPEED display—This 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. EveryArrow seven seconds, the display will change from one number to the next, as shown by the arrows in the display. Start the walking belt. To reset the displays at any time, press the ON/RESET button. 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. 6 To stop the walking belt, step onto the foot rails and slide the speed control to the RESET position. When you are finished exercising, stop the walking belt and remove the key. Step onto the foot rails, slide the speed control to the RESET position, 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. During the first few minutes of using the treadmill, inspect the alignment of the walking belt, and align the walking belt if necessary (see page 13). 4 Follow your progress with the LED track and the two displays. Adjust the incline of the treadmill as desired. To change the incline of the treadmill, press the top or bottom of the incline control until the desired incline level is reached. 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. If necessary, press the upright to the left. 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. 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 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. If necessary, press the upright to the left. 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). 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 meets all of the specifications described on page 7. 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 frame 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 PROBLEM: The power turns off during use SOLUTION: a. Check the circuit breaker located on the treadmill frame near the power cord (see the drawing 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. Make sure that the two wires under the console are fully plugged in. (Refer to assembly step 5 on page 6. WARNING: Do not disconnect or connect the wires while the treadmill power cord is plugged in.) d. Unplug the power cord, wait for five minutes, and then plug the power cord back in. e. Remove the key from the console. Reinsert the key fully into the console. f. 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. If the batteries need to be replaced, 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 1/8”. 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 b 86 1/8” 85 87 82 Top View PROBLEM: The incline will not work SOLUTION: a. Make sure that the two wires under the console are fully plugged in. (Refer to assembly step 5 on page 6. WARNING: Do not disconnect or connect the wires while the treadmill power cord is plugged in.) PROBLEM: The walking belt slows when walked on SOLUTION: a. Use only a single-outlet surge suppressor that meets all of the specifications described on page 7. b. If the walking belt is overtightened, treadmill performance may decrease and the walking belt may become 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. 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 2”–3” Rear Roller Adjustment Bolts c. If the walking belt still slows when walked on, call our Customer Service Department, toll-free. PROBLEM: The walking belt is off-center or slips 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 bolt clockwise 1/2 of a turn. Be careful not to overtighten the walking belt. If the walking belt has shifted to the right, turn the left rear roller bolt counterclockwise 1/2 of a turn. 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 slips when walked on, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller 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 carefully walk on the treadmill for a few minutes. Repeat until the walking belt is properly tightened. 13 a b 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. 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. If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” 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.) 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 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 “training zone.” 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 exercise—never 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 1 The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce. 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 LIST—Model No. PFTL39210 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 52 53 1 1 6 2 2 1 1 1 2 5 1 1 2 1 2 2 1 1 1 1 1 4 1 1 1 1 2 1 1 10 1 10 2 2 4 4 2 2 4 1 2 1 1 1 1 2 4 1 1 2 1 2 1 Description Key/Clip Left Handrail Electronic Screw Hood Screw (Front) Rear Isolator Screw Console Base Speed Control Knob Speed Potentiometer Battery Cover Isolator Screw Console Assembly Storage Latch Latch Screw Upright Long Handrail Bolt Handrail 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 Small Screw Latch Decal 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 Belt Guide Belly Pan Releasable Tie Cable Tie Clamp R0703A Key No. Qty. 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 95 96 97 98 # # # # 1 1 4 1 1 6 1 1 4 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 12 1 2 1 1 2 1 2 2 1 8 1 1 1 1 Description Motor Belly Pan 7 1/2” Cable Tie 8” Cable Tie Incline Motor Bolt Incline Bracket Console Base Screw Endcap (Right) Incline Motor Incline Leg Nut Extension Leg Assembly Incline Wheel Bolt Incline Wheel 1” Grommet Endcap (Left) Ground Wire Incline Leg Frame Rear Roller Adj. Bolt Rear Roller Endcap Allen Wrench Short Handrail Bolt 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 Screw Incline Wire Book Rack Screw Cable Tie Block Book Rack Cage Nut Motor Belt Shield Front Isolator Frame Pivot Washer Right Handrail 1 1/4” Screw 8” White Wire, M/F 4” Red Wire, M/F 4” Blue Wire, M/F User’s Manual * Includes all parts shown in the box # These parts are not illustrated REMOVE THIS PART LIST/EXPLODED DRAWING FROM THE MANUAL! REMOVE THIS EXPLODED DRAWING AND PART LIST FROM THE MANUAL 34 Save this EXPLODED DRAWING and PART LIST for future reference. Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of the User’s Manual. 58 32 72 71 57 71 22 89 61 59 32 73 39 9 64 76 5 65 59 59 88 70 75 91 6 22 92 39 46 68 27 62 10 59 39 62 69 30 78 35 99 90 31 77 8 7 47 5 50 67 11* 95 10 88 65 22 77 1 64 10 77 75 38 37 10 51 79 87 86 47 45 39 15 16 85 32 80 46 84 39 41 56 52 82 77 50 53 27 32 36 30 63* 35 16 60 36 30 10 30 32 55 81 39 23 30 95 33 96 88 12 13 14 EXPLODED DRAWING—Model No. PFTL39210 30 54 39 38 48 34 3 49 18 32 24 74 83 22 32 37 20 30 36 41 3 32 21 19* 17 66 94 32 30 3 25 26 R0703A 16 32 30 63* 15 98 34 74 3 30 36 30 96 33 40 30 28 2 44 93 43 29 42 97 30 88 4 93 88 98 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 (PFTL39210) • The NAME OF THE PRODUCT (PROFORM® LX 360 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). 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 through one of its authorized service centers. All repairs for which warranty claims are made 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; products used for commercial or rental purposes; or 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 or 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. 175550 R0703A Printed in USA © 2003 ICON Health & Fitness, Inc.