Model No. PFEVEL83910.0 Serial No. Write the serial number in the space above for reference. USERʼS MANUAL Serial Number Decal QUESTIONS? If you have questions, or if there are missing parts, please contact us: UK Call: 08457 089 009 From Ireland: 053 92 36102 Website: www.iconsupport.eu E-mail: email@example.com Write: ICON Health & Fitness, Ltd. c/o HI Group PLC Express Way Whitwood, West Yorkshire WF10 5QJ UK AUSTRALIA Call: 1-800-237-173 E-mail: firstname.lastname@example.org CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. www.iconeurope.com TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 HOW TO USE THE ELLIPTICAL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover RECYCLING INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .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 elliptical before using your elliptical. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 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. 9. The elliptical should not be used by persons weighing more than 265 lbs. (120 kg). 3. It is the responsibility of the owner to ensure that all users of the elliptical are adequately informed of all precautions. 11. Hold the handlebars or the upper body arms when mounting, dismounting, or using the elliptical. 10. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the elliptical. Always wear athletic shoes for foot protection while exercising. 2. Use the elliptical only as described in this manual. 4. The elliptical is intended for home use only. Do not use the elliptical in a commercial, rental, or institutional setting. 12. The pulse sensor is not a medical device. Various factors 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. 5. Keep the elliptical indoors, away from moisture and dust. Do not put the elliptical in a garage or covered patio, or near water. 13. The elliptical does not have a freewheel; the pedals will continue to move until the flywheel stops. Reduce your pedaling speed in a controlled way. 6. Place the elliptical on a level surface, with at least 3 ft. (0.9 m) of clearance in the front and rear of the elliptical and 2 ft. (0.6 m) on each side. To protect the floor or carpet from damage, place a mat under the elliptical. 14. Keep your back straight while using the elliptical; do not arch your back. 7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 15. 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. 8. Keep children under age 12 and pets away from the elliptical at all times. 3 BEFORE YOU BEGIN Thank you for purchasing the PROFORM® 300 ZLE elliptical. The 300 ZLE elliptical provides an array of features designed to make your workouts at home more effective and enjoyable. 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. For your benefit, read this manual carefully before you use the elliptical. If you have questions after reading this manual, please see the back cover of this Before reading further, please familiarize yourself with the parts that are labeled in the drawing below. Upper Body Arm Fan Pulse Sensor Console Handlebar Water Bottle Holder* Wheel Pedal Disc Pedal Handle Leveling Foot *Water bottle is not included 4 ASSEMBLY Assembly requires two persons. Place all parts of the elliptical 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 . See 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. M8 Jam Nut (77)–4 M8 Washer (33)–2 M8 x 20mm Patch Screw (80)–2 M10 Split Washer (78)–10 M4 x 16mm Screw (92)–7 M8 x 45mm Button Bolt (76)–4 M10 x 48mm Patch Screw (75)–6 M4 x 48mm Screw (89)–2 M10 x 20mm Patch Screw (79)–7 M10 x 85mm Patch Screw (82)–4 Shoulder Patch Bolt (31)–2 5 1. 1 To make assembly easier, read the information on page 5 before you begin. While a second person lifts the rear of the Frame (1), attach the Rear Stabilizer (70) to the Frame with two M10 x 85mm Patch Screws (82). 70 1 82 2. Orient the Front Stabilizer (73) so that the “Front” sticker is facing away from the front of the Frame (1). 2 73 While a second person lifts the front of the Frame (1), attach the Front Stabilizer (73) to the Frame with two M10 x 85mm Patch Screws (82). 1 6 82 3. Orient the Upright (2) and the Top Shield Cover (37) as shown. Slide the Top Shield Cover upward onto the Upright. 3 Have a second person hold the Upright (2) near the Frame (1). Wire Tie See the inset drawing. Locate the wire tie in the Upright (2). Tie the lower end of the wire tie to the Wire Harness (42). Next, pull the upper end of the wire tie upward out of the top of the Upright. Then, untie and discard the wire tie. Tip: To prevent the Wire Harness (42) from falling into the Upright (2), secure the Wire Harness with a rubber band or a piece of tape. 37 2 42 2 1 1 4. Slide the Upright (2) onto the Frame (1). Tip: Have a second person hold the Top Shield Cover (37) out of the way. 4 Tip: Avoid pinching the Wire Harness (42). Attach the Upright (2) with four M10 x 20mm Patch Screws (79) and four M10 Split Washers (78). Slide the Top Shield Cover (37) downward and press it into the Left and Right Shields (44, 45). 42 42 Avoid pinching the Wire Harness (42) 2 37 79 44 7 Wire Tie 78 1 78 45 79 5. See the upper drawing. To avoid pinching the Pulse Wires (28) while you assemble the Handlebar (39), perform the following actions: 5 Insert the end of the left Pulse Wire (28) into the left side of the Handlebar (39). 39 Then, insert the end of the right Pulse Wire (28) into the right side of the Handlebar (39). See the lower drawing. Have a second person hold the Handlebar (39) in place around the Upright (2). 28 Tip: Avoid pinching the wires. Attach the Handlebar (39) to the Upright (2) with three M10 x 20mm Patch Screws (79). 28 79 2 39 Avoid pinching the wires 8 79 6. The Console (4) can use four D batteries (not included); alkaline batteries are recommended. 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, remove the battery covers, and insert the batteries into the battery compartments. Make sure to orient the batteries as shown by the diagrams inside the battery compartments. Then, reattach the battery covers. 6 Screws Battery Covers Batteries 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 jack on the console; plug the other end into an outlet installed in accordance with all local codes and ordinances. Batteries 4 7. Locate the Pulse Wires (28) inside the left and right sides of the Handlebar (39) and pull them upward out of the Upright (2). 7 While a second person holds the Console (4) near the Upright (2), connect the console wires to the Wire Harness (42) and to the Pulse Wires (28). Insert the excess wires into the Upright (2). 4 Console Wires 42 28 Tip: Avoid pinching the wires. Attach the Console (4) to the Upright (2) with four M4 x 16mm Screws (92). 2 92 39 92 Avoid pinching the wires 9 8. Attach the Console Cover (32) to the back of the Console (4) with two M4 x 48mm Screws (89). 8 4 32 9. Identify the Left and Right Upper Body Arms (8, 9), which are marked with “Left” and “Right” stickers. 89 9 Orient the Left Upper Body Arm (8) and an Upper Body Leg (6) as shown. Make sure that the hexagonal holes are in the indicated location. Insert the Left Upper Body Arm (8) into the Upper Body Leg (6). 8 Attach the Left Upper Body Arm (8) with two M8 x 45mm Button Bolts (76) and two M8 Jam Nuts (77). Make sure that the Jam Nuts are in the hexagonal holes. Do not tighten the Button Bolts yet. Attach the Right Upper Body Arm (9) to the other Upper Body Leg (6) in the same way. 76 6 10 9 77 Hexagonal Holes 77 76 6 10. Apply a generous amount of the included grease to the axles on the Upright (2). Orient the Left and Right Upper Body Arms (8, 9) as shown, and slide them onto the left and right sides of the Upright (2). 10 8 Attach each Upper Body Arm (8, 9) with an M8 x 20mm Patch Screw (80) and an M8 Washer (33). 80 33 2 9 Grease 11. Apply a small amount of grease to a Shoulder Patch Bolt (31). While a second person holds the front end of the Right Pedal Arm (49) inside the bracket on the right Upper Body Leg (6), insert the Shoulder Patch Bolt (31) through the right Upper Body Leg and the Right Pedal Arm. 11 Tighten the Shoulder Patch Bolt (31) into the welded nut on the right Upper Body Leg (6). 33 80 76 76 6 Repeat this step to attach the Left Pedal Arm (not shown) to the left Upper Body Leg (6). 6 Tighten the M8 x 45mm Button Bolts (76). Grease 31 49 11 12. See the inset drawing. Identify a Pivot Cover A (19), which has hooks, and a Pivot Cover B (22), which has tabs. 12 Press a Pivot Cover A (19) and a Pivot Cover B (22) together around the Right Upper Body Arm (9). Repeat this step for the other side of the elliptical. 8 Tip: Make sure that the Pivot Covers (19, 22) are positioned as shown. Tabs 22 9 19 22 22 19 Hooks 19 Hooks 13. Attach the Rear Upright Cover (3) to the Upright (2) with three M4 x 16mm Screws (92). Orient the Front Upright Cover (16) so that the indicated arrow is pointing upward. 13 16 92 Press the Front Upright Cover (16) into the Rear Upright Cover (3). Press the Water Bottle Holder (5) into the Rear Upright Cover (3). Arrow 5 92 12 3 2 14. Press a Front Leg Cover (20) and a Rear Leg Cover (21) together around the right Upper Body Leg (6). 14 Repeat this step for the other side of the elliptical. 6 20 21 15. Identify the Right Pedal (13), which is marked with a “Right” sticker. Attach the Right Pedal (13) to the Right Pedal Arm (49) with three M10 x 48mm Patch Screws (75) and three M10 Split Washers (78). Make sure to use the center hole and the two outer holes to attach the Right Pedal. 15 13 Attach the Left Pedal (not shown) to the Left Pedal Arm (not shown) in the same way. 49 78 13 75 16. Press the Rear Shield Cover (59) onto the Left and Right Shields (44, 45). 16 59 44 45 17. Make sure that all parts of the elliptical are properly tightened. Note: Some hardware may be left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the elliptical. 14 HOW TO USE THE ELLIPTICAL HOW TO EXERCISE ON THE ELLIPTICAL HOW TO MOVE THE ELLIPTICAL Due to the size and weight of the elliptical, moving it requires two persons. Stand in front of the elliptical, hold the upright, and place one foot against one of the front wheels. Pull on the upright and have a second person lift the handle until the elliptical will roll on the wheels. Carefully move the elliptical to the desired location, and then lower it to the floor. To mount the elliptical, hold the handlebars or the upper body arms and step onto the pedal that is in the lowest position. Then, step onto the other pedal. Upper Body Arms Handlebars Upright Pedal Disc Place your foot here Handle Leveling Foot Pedals Push the pedals until they begin to move with a continuous motion. Note: The pedal discs can turn in either direction. It is recommended that you move the pedal discs in the direction shown by the arrow; however, for variety, you can turn the pedal discs in the opposite direction. HOW TO LEVEL THE ELLIPTICAL If the elliptical rocks slightly on your floor during use, turn one or both of the leveling feet beneath the rear stabilizer until the rocking motion is eliminated (see the drawing above). To dismount the elliptical, wait until the pedals come to a complete stop. Note: The elliptical does not have a free wheel; the pedals will continue to move until the flywheel stops. When the pedals are stationary, step off the highest pedal first. Then, step off the lowest pedal. 15 CONSOLE DIAGRAM FEATURES OF THE CONSOLE 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 advanced console offers an array of features designed to make your workouts more effective and enjoyable. To use the manual mode, see page 17. To use a preset workout, see page 18. To use the sound system, see page 19. 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 pulse sensor. Note: Before using the console, make sure that batteries are installed (see assembly step 6 on page 9). If there is a sheet of plastic on the display, remove the plastic. The console offers twelve preset workouts—seven weight loss workouts and five performance workouts. Each preset workout automatically changes the resistance of the pedals as it guides you through an effective workout. 16 HOW TO USE THE MANUAL MODE 4. Follow your progress with the displays. 1. Turn on the console. The upper display—This display will show the elapsed time and the resistance level of the pedals each time the resistance level changes. Press any button or begin pedaling to turn on the console. When you turn on the console, the display will light. A tone will sound and the console will be ready for use. 2. Select the manual mode. When you turn on the console, the manual mode will be selected. If you have selected a workout, reselect the manual mode by pressing the Weight Loss Workouts or the Performance Workouts button repeatedly until zeros appear in the displays. Note: During a workout, the display will show the time remaining in the workout. The lower left display—This display will show the distance (total number of revolutions) that you have pedaled. The lower right display—This display will show your pedaling speed in revolutions per minute (rpm) and the approximate number of calories you have burned. Track 3. Begin pedaling and change the resistance of the pedals as desired. The lower right display will also show your heart rate when you use the handgrip pulse sensor (see step 5 on page 18). As you pedal, change the resistance of the pedals by pressing the Resistance increase and decrease buttons. The right display—This display will show a track that represents 640 revolutions (1/4 mile or 402 meters). As you exercise, indicators will appear in succession around the track until the entire track appears. The track will then disappear and the indicators will again begin to appear in succession. Note: After you press the buttons, it will take a moment for the pedals to reach the selected resistance level. 17 5. Measure your heart rate if desired. HOW TO USE A PRESET WORKOUT If there are sheets Contacts of plastic on the metal contacts on the handgrip pulse sensor, remove the plastic. In addition, make sure that your hands are clean. To measure your heart rate, hold the handgrip pulse sensor with your palms resting against the metal contacts. Avoid moving your hands or gripping the contacts tightly. 1. Turn on the console. See step 1 on page 17. 2. Select a preset workout. To select a preset workout, press the Weight Loss Workouts or the Performance Workouts button repeatedly until the name of the desired workout appears in the upper display. 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. Profile When you select a preset workout, the duration of the workout will appear in the upper display and a profile of the resistance levels of the workout will scroll across the center display. 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. Note: Complete profiles of the preset workouts are printed on the sides of the console. 3. Begin pedaling to start the workout. 6. Turn on the fan if desired. Each workout is divided into one-minute segments. One resistance level is programmed for each segment. Note: The same resistance level may be programmed for consecutive segments. 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. 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. 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. 18 4. Follow your progress with the displays. 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. See step 4 on page 17. 5. Measure your heart rate if desired. See step 5 on page 18. 6. Turn on the fan if desired. 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. However, when the current segment ends, the pedals will automatically adjust to the resistance level for the next segment. See step 6 on page 18. 7. When you are finished exercising, the console will turn off automatically. See step 7 on page 18. If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. HOW TO USE THE SOUND SYSTEM 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. To play music or audio books through the console sound system while you exercise, plug the audio cable into the jack on the console and into the jack on your MP3 player or CD player; make sure that the audio cable is fully plugged in. 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. 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. 19 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical regularly. Replace any worn parts immediately. 44 To clean the elliptical, 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. 14 CONSOLE TROUBLESHOOTING 92 If the console displays become dim, replace all the batteries at the same time; most console problems are the result of low batteries. See assembly step 6 on page 9 for replacement instructions. 92 If the handgrip pulse sensor does not function properly, see step 5 on page 18. 92 Next, loosen the Pivot Screw (88). Then, tighten the Drive Belt Adjustment Screw (72) until the Drive Belt (46) is tight. HOW TO ADJUST THE DRIVE BELT 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 left pedal, the top shield cover, the rear shield cover, and the left shield. First, see step 15 on page 13 and remove the left pedal. 46 Next, see step 16 on page 14 and remove the rear shield cover. Then, see step 4 on page 7 and release the top shield cover from the left shield. Slide the top shield cover upward. 72 Remove the M4 x 16mm Screws (92) from the Left Shield (44) and then gently move the Left Shield outward over the Left Pedal Arm (14). 88 When the Drive Belt (46) is tight, tighten the Pivot Screw (88). Then, reattach the left shield, the rear shield cover, the top shield cover, and the left pedal. 20 HOW TO ADJUST THE REED SWITCH Locate the Reed Switch (58). Loosen, but do not remove, the M4 x 16mm Screw (92). If the console does not display correct feedback, the reed switch should be adjusted. To adjust the reed switch, you must remove the right disc cover and the right pedal disc. Using a flat screwdriver, remove the right Disc Cover (18). 27 92 81 58 18 41 24 Next, rotate the Crank Assembly (24) until a Magnet (41) is aligned with the Reed Switch (58). Slide the Reed Switch slightly toward or away from the Magnet. Then, retighten the M4 x 16mm Screw (92). Then, remove the M8 x 14mm Button Screws (81) from the Right Pedal Disc (27), and gently rotate the Right Pedal Disc out of the way. Rotate the Crank Assembly (24) for a moment. Repeat these actions until the console displays correct feedback. When the reed switch is correctly adjusted, reattach the right pedal disc and the right disc cover. 21 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 pulse sensor is not a medical device. Various factors 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. 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. 22 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. 23 5 NOTES 24 PART LIST—Model No. PFEVEL83910.0 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 1 1 1 1 1 2 1 1 1 2 1 1 1 1 2 1 4 2 2 2 2 2 4 1 1 1 1 2 4 2 2 1 4 1 1 1 1 2 1 1 2 1 7 1 1 1 2 2 1 Description Key No. Qty. Frame Upright Rear Upright Cover Console Water Bottle Holder Upper Body Leg Resistance Wheel Left Upper Body Arm Right Upper Body Arm Grip Audio Cable Left Pedal Right Pedal Left Pedal Arm Pedal Bracket Front Upright Cover Pivot Bushing Disc Cover Pivot Cover A Front Leg Cover Rear Leg Cover Pivot Cover B Bushing Set Crank Assembly Crank Arm Left Pedal Disc Right Pedal Disc Pulse Wire Bearing Pedal Arm Cap Shoulder Patch Bolt Console Cover M8 Washer Adjustment Lock Adjustment Nut Lower Arm Top Shield Cover Crank Bearing Handlebar Snap Ring Magnet Wire Harness M6 Washer Left Shield Right Shield Drive Belt Leveling Foot Stabilizer Cap Right Pedal Arm 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 * * * * 2 1 1 1 1 1 1 1 1 1 1 1 1 2 1 1 1 1 1 4 1 2 1 1 1 6 4 6 10 7 2 4 4 1 10 2 9 1 1 2 1 9 21 2 1 – – – – Description R0710A Wheel Flywheel Idler C-magnet Resistance Motor Motor Bracket Upper Arm Clamp Reed Switch/Wire Rear Shield Cover Key M8 Locknut M6 x 16mm Button Screw Shoulder Screw Flywheel Axle C-magnet Bolt Idler Bolt Key Screw Crank Arm Screw Resistance Motor Bolt Rear Stabilizer Motor Bracket Screw Drive Belt Adjustment Screw Front Stabilizer M6 Locknut M10 x 48mm Patch Screw M8 x 45mm Button Bolt M8 Jam Nut M10 Split Washer M10 x 20mm Patch Screw M8 x 20mm Patch Screw M8 x 14mm Button Screw M10 x 85mm Patch Screw M5 x 7mm Screw #10 x 16mm Screw M8 x 18mm Hex Screw M5 x 16mm Screw M3.5 x 12mm Screw Pivot Screw M4 x 48mm Screw M4 x 16mm Ground Screw M5 Star Washer M4 x 16mm Screw Pulse Sensor/Wire Flywheel Bearing Userʼs Manual Assembly Tool Grease Packet Wire Tie 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. 25 26 85 30 33 29 22 80 8 29 17 33 15 84 12 17 75 78 19 78 84 10 78 6 14 23 21 31 76 11 77 23 92 20 5 79 79 3 78 78 78 79 79 2 4 92 29 92 29 85 28 79 33 30 78 15 84 39 93 75 78 79 79 13 78 32 19 16 49 84 77 17 10 6 89 23 17 33 23 9 31 20 76 80 22 EXPLODED DRAWING A—Model No. PFEVEL83910.0 R0710A 18 26 41 92 46 92 41 92 92 27 18 47 48 92 70 82 24 91 44 43 86 86 47 92 90 52 36 54 92 58 48 59 57 40 88 38 43 72 34 7 56 87 83 35 71 77 55 71 86 66 86 86 91 38 91 43 91 92 65 53 74 69 94 51 77 64 42 25 1 60 92 68 67 92 61 43 62 37 27 63 92 45 73 50 50 82 81 92 63 EXPLODED DRAWING B—Model No. PFEVEL83910.0 R0710A ORDERING REPLACEMENT PARTS To order replacement parts, see the front cover of this manual. To help us assist you, please 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) RECYCLING INFORMATION This electronic product must not be disposed of in municipal waste. To preserve the environment, this product must be recycled after its useful life as required by law. Please use recycling facilities that are authorized to collect this type of waste in your area. In doing so, you will help to conserve natural resources and improve European standards of environmental protection. If you require more information about safe and correct disposal methods, please contact your local city office or the establishment where you purchased this product. Part No. 299931 R0710A Printed in China © 2010 ICON IP, Inc.