Golds Gym Ggex617092 Owners Manual
2014-07-19
: Golds-Gym Golds-Gym-Ggex617092-Owners-Manual golds-gym-ggex617092-owners-manual golds-gym pdf
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USER%S MANUAL
Model No. GGEX61709.2
Serial No.
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www.workoutwarehouse.com
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8,+9%"&3")-%:
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
QUESTIONS?
;3&<1,&')2%&=,%($#1+(>&1"&/)"$(&
)"%&9)-)?%9&1"&-#((#+?>&DO NOT
CONTACT THE STORE; please
contact Customer Care.
IMPORTANT: Please register this
product (see the limited warranty
on the back cover of this manual)
before contacting Customer Care.
CALL TOLL-FREE:
1-877-776-4777
Mon.]Fri. 6 a.m.]6 p.m. MT
Sat. 8 a.m.]4 p.m. MT
ON THE WEB:
www.workoutwarehouse.com
2
WARNING DECAL PLACEMENT
TABLE OF CONTENTS
@AB7C5&@DE&#(&)&"%?#($%"%9&$")9%-)"F&13&@1*9C(&@<-&;+$%"+)$#1+)*>&;+04&
G'#(&/"19,0$&#(&-)+,3)0$,"%9&)+9&9#($"#.,$%9&,+9%"&*#0%+(%&3"1-&@1*9C(&@<-&E%"0')+9#(#+?>&;+04&
G'#(&9")H#+?&('1H(&$'%&*10)$#1+8(:&13&$'%&
H)"+#+?&9%0)*8(:4&If a decal is missing
or illegible, see the front cover of this
manual and request a free replacement
decal. Apply the decal in the location
shown. 61$%I&G'%&9%0)*8(:&-)<&+1$&.%&
('1H+&)$&)0$,)*&(#J%4
!KL6;6@&7MNKB&OBKNMEM6G 4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4P
;EOALGK6G&OLMNKQG;A65&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4R
SMTALM&DAQ&SM@;64&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4U
OKLG&;7M6G;T;NKG;A6&NVKLG4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4W
K55MESBD 4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4X
VA!&GA&Q5M&GVM&MYMLN;5M&S;ZM4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4[P
TNN&;6TALEKG;A6 4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4[\
EK;6GM6K6NM&K67&GLAQSBM5VAAG;6@&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4[]
MYMLN;5M&@Q;7MB;6M5&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4P^
OKLG&B;5G4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4PP
MYOBA7M7&7LK!;6@4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4PR
AL7ML;6@&LMOBKNMEM6G&OKLG5 &4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4& S)0F&N12%"
B;E;GM7&!KLLK6GD4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4&4& S)0F&N12%"
3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your exercise bike before using your exercise bike.
ICON assumes no responsibility for personal injury or property damage sustained by or through the
use of this product.
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.
2. Use the exercise bike only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the exercise bike are ade-
quately informed of all precautions.
4. The exercise bike is intended for home use
only. Do not use the exercise bike in a com-
mercial, rental, or institutional setting.
5. Keep the exercise bike indoors, away from
moisture and dust. Do not put the exercise
bike in a garage or covered patio, or near
water.
6. Place the exercise bike on a level surface,
with a mat beneath it to protect the floor or
carpet. Make sure that there is at least 2 ft.
(0.6 m) of clearance around the exercise bike.
7. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
8. Keep children under age 12 and pets away
from the exercise bike at all times.
9. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the exercise bike. Always wear
athletic shoes for foot protection.
10. The exercise bike should not be used by
persons weighing more than 250 lbs.
(113 kg).
11. Always keep your back straight while using
the exercise bike; do not arch your back.
12. The heart rate monitor is not a medical
device. Various factors may affect the accu-
racy of heart rate readings. The heart rate
monitor is intended only as an exercise aid
in determining heart rate trends in general.
13. The exercise bike does not have a freewheel;
the pedals will continue to move until the
flywheel stops. Reduce your pedaling speed
in a controlled way.
14. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
4
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BEFORE YOU BEGIN
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OA!ML&5O;6&R]^&L&%c%"0#(%&.#F%4&N<0*#+?&#(&)+&
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For your benefit, read this manual carefully before
you use the exercise bike. ;3&<1,&')2%&=,%($#1+(&)3$%"&
"%)9#+?&$'#(&-)+,)*>&/*%)(%&(%%&$'%&3"1+$&012%"&13&$'#(&
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#%(&$1?%$'%"4&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 com-
ponents.&L%-12%&$'%&(0"%H(&)+9&$'%&.)$$%"<&
012%"(>&#+(%"$&.)$$%"#%(&#+$1&$'%&.)$$%"<&01-/)"$e
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sure to orient the batteries as shown by the
diagrams inside the battery compartments.&
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the telephone number on the front cover of
this manual. To avoid damaging the console,
use only a manufacturer-supplied power
adapter.&O*,?&1+%&%+9&13&$'%&/1H%"&)9)/$%"&#+$1&
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[X--&50"%H(&8fR:4&
& G'%+>&)$$)0'&$'%&V)+9*%.)"&N12%"&8[]:&$1&$'%&
Q/"#?'$&8R:&H#$'&$H1&EU&c&[X--&50"%H(&8fR:4
[R
X
fR
WW RP
fR
[]
R
Avoid pinching
the wires
[U4&;9%+$#3<&$'%&L#?'$&O%9)*&8PX:>&H'#0'&#(&-)"F%9&
H#$'&)+&hLi&($#0F%"4&
& Q(#+?&)+&)9_,($).*%&H"%+0'>&firmly tighten&$'%&
L#?'$&O%9)*&8PX:&clockwise&#+$1&$'%&"#?'$&)"-&
13&$'%&N")+F&8[R:4&G#?'$%+&$'%&B%3$&O%9)*&8+1$&
('1H+:&counterclockwise&#+$1&$'%&*%3$&)"-&13&
$'%&N")+F4
K9_,($&$'%&($")/&1+&$'%&L#?'$&O%9)*&8PX:&$1&$'%&
9%(#"%9&/1(#$#1+>&)+9&/"%((&$'%&%+9&13&$'%&($")/&
1+$1&$'%&$).&1+&$'%&L#?'$&O%9)*4&Adjust the
strap on the Left Pedal (not shown) in the
same way.
[W4&Make sure that all parts are properly tightened before you use the exercise bike. 61$%I&K3$%"&)((%-.*<&#(&
01-/*%$%9>&(1-%&%c$")&/)"$(&-)<&.%&*%3$&12%"4&O*)0%&)&-)$&.%+%)$'&$'%&%c%"0#(%&.#F%&$1&/"1$%0$&$'%&3*11"4&
[U
[R
PX
G).
5$")/
12
HOW TO USE THE EXERCISE BIKE
HOW TO ADJUST THE SEAT FRAME
T1"&%33%0$#2%&%c%"0#(%>&$'%&(%)$&('1,*9&.%&#+&$'%&/"1/%"&
/1(#$#1+4&K(&<1,&/%9)*>&$'%"%&('1,*9&.%&)&(*#?'$&.%+9&
#+&<1,"&F+%%(&H'%+&$'%&/%9)*(&)"%&#+&$'%&-1($&31"H)"9&
/1(#$#1+4&
G1&)9_,($&$'%&(%)$&3")-%>&3#"($&*11(%+&$'%&)9_,($-%+$&
F+1.&1+&$'%&3"1+$&3")-%4&5*#9%&$'%&(%)$&3")-%&31"H)"9&
1"&.)0FH)"9&$1&$'%&9%(#"%9&/1(#$#1+4&G'%+>&"%$#?'$%+&$'%&
)9_,($-%+$&F+1.4
HOW TO ADJUST THE PEDAL STRAPS
G1&)9_,($&$'%&/%9)*&
($")/(>&3#"($&/,**&$'%&
%+9(&13&$'%&($")/(&
133&$'%&$).(&1+&$'%&
/%9)*(4&K9_,($&$'%&
($")/(&$1&$'%&9%(#"%9&
/1(#$#1+>&)+9&$'%+&
/"%((&$'%&%+9(&13&$'%&
($")/(&1+$1&$'%&$).(4
HOW TO LEVEL THE EXERCISE BIKE
;3&$'%&%c%"0#(%&.#F%&"10F(&(*#?'$*<&1+&<1,"&3*11"&9,"#+?&
,(%>&$,"+&1+%&1"&.1$'&13&$'%&*%2%*#+?&3%%$&.%+%)$'&$'%&
3"1+$&($).#*#J%"&,+$#*&$'%&"10F#+?&-1$#1+&#(&%*#-#+)$%94&
5$")/
G).
Z+1.
5%)$&T")-%
13
FEATURES OF THE CONSOLE
G'%&)92)+0%9&01+(1*%&133%"(&)+&)"")<&13&3%)$,"%(&
9%(#?+%9&$1&-)F%&<1,"&H1"F1,$(&-1"%&%33%0$#2%&)+9&
%+_1<).*%4&
!'%+&<1,&,(%&$'%&-)+,)*&-19%&13&$'%&01+(1*%>&<1,&
0)+&0')+?%&$'%&"%(#($)+0%&13&$'%&/%9)*(&H#$'&$'%&$1,0'&
13&)&.,$$1+4&K(&<1,&%c%"0#(%>&$'%&01+(1*%&H#**&/"12#9%&
01+$#+,1,(&%c%"0#(%&3%%9.)0F4&D1,&0)+&%2%+&-%)(,"%&
<1,"&'%)"$&")$%&,(#+?&$'%&')+9?"#/&'%)"$&")$%&-1+#$1"4
G'%&01+(1*%&133%"(&$H%*2%&/"%(%$&H1"F1,$(k(%2%+&
H%#?'$&*1((&)+9&3#2%&/%"31"-)+0%&H1"F1,$(4&M)0'&
/"%(%$&H1"F1,$&),$1-)$#0)**<&0')+?%(&$'%&"%(#($)+0%&
13&$'%&/%9)*(&)(&#$&?,#9%(&<1,&$'"1,?'&)+&%33%0$#2%&
H1"F1,$4
G'%&01+(1*%&3%)$,"%(&$'%&#T#$&#+$%")0$#2%&H1"F1,$&(<(e
$%->&H'#0'&%+).*%(&$'%&01+(1*%&$1&)00%/$&#T#$&0)"9(&
01+$)#+#+?&H1"F1,$(&9%(#?+%9&$1&'%*/&<1,&)0'#%2%&
(/%0#3#0&3#$+%((&?1)*(4&
T1"&%c)-/*%>&*1(%&,+H)+$%9&/1,+9(&H#$'&$'%&\eH%%F&
!%#?'$&B1((&H1"F1,$4&#T#$&H1"F1,$(&01+$"1*&$'%&"%(#(e
$)+0%&13&$'%&/%9)*(&H'#*%&$'%&21#0%&13&)&/%"(1+)*&$")#+%"&
01)0'%(&<1,&$'"1,?'&<1,"&H1"F1,$(4&#T#$&0)"9(&)"%&
)2)#*).*%&(%/)")$%*<4&To purchase iFit cards, go to
www.iFit.com or call the telephone number on the
front cover of this manual. iFit cards are also avail-
able at select stores.
D1,&0)+&%2%+&01++%0$&<1,"&EOR&/*)<%"&1"&N7&/*)<%"&
$1&$'%&01+(1*%&(1,+9&(<($%-&)+9&*#($%+&$1&<1,"&3)21"#$%&
-,(#0&1"&),9#1&.11F(&H'#*%&<1,&%c%"0#(%4
To use the manual mode,&(%%&/)?%&[U4&To use a
preset workout,&(%%&/)?%&[X4&To use an iFit work-
out,&(%%&/)?%&[f4&To use the sound system,&(%%&
/)?%&[f4&To use the user mode,&(%%&/)?%&[f4
61$%I&S%31"%&,(#+?&$'%&01+(1*%>&-)F%&(,"%&$')$&.)$$%"e
#%(&)"%&#+($)**%9&8(%%&)((%-.*<&($%/&[P&1+&/)?%&[^:4&
;3&$'%"%&#(&)&('%%$&13&/*)($#0&1+&$'%&9#(/*)<>&"%-12%&$'%&
/*)($#04
CONSOLE DIAGRAM
14
HOW TO USE THE MANUAL MODE
1. Turn on the console.
&&O"%((&)+<&.,$$1+&1"&.%?#+&/%9)*#+?&$1&$,"+&1+&$'%&
01+(1*%4&
&&!'%+&<1,&$,"+&1+&$'%&01+(1*%>&$'%&9#(/*)<&H#**&$,"+&
1+4&K&$1+%&H#**&(1,+9&)+9&$'%&01+(1*%&H#**&.%&"%)9<&
31"&,(%4
2. Select the manual mode.
&&!'%+&<1,&$,"+&1+&$'%&01+(1*%>&$'%&-)+,)*&-19%&
H#**&.%&(%*%0$%94&
&&;3&<1,&')2%&(%*%0$%9&)&H1"F1,$>&"%(%*%0$&$'%&-)+,)*&
-19%&.<&/"%((#+?&$'%&!1"F1,$(&#+0"%)(%&1"&
9%0"%)(%&.,$$1+&"%/%)$%9*<&,+$#*&)&$")0F&)//%)"(&#+&
$'%&0%+$%"&9#(/*)<4
3. Begin pedaling and change the resistance of
the pedals as desired.
&&K(&<1,&/%9)*>&0')+?%&$'%&"%(#($)+0%&13&$'%&/%9)*(&
.<&/"%((#+?&$'%&L%(#($)+0%&#+0"%)(%&)+9&9%0"%)(%&
.,$$1+(4&
&&61$%I&K3$%"&<1,&/"%((&$'%&.,$$1+(>&#$&H#**&$)F%&)&
-1-%+$&31"&$'%&/%9)*(&$1&"%)0'&$'%&(%*%0$%9&"%(#(e
$)+0%&*%2%*4&
4. Follow your progress with the display.
&&The left displaylG'#(&
9#(/*)<&0)+&('1H&$'%&
%*)/(%9&$#-%&)+9&$'%&
)//"1c#-)$%&+,-.%"&
13&0)*1"#%(&<1,&')2%&
.,"+%94&G'%&9#(/*)<&H#**&
0')+?%&-19%(&%2%"<&3%H&(%01+9(4
&&61$%I&7,"#+?&)&/"%(%$&H1"F1,$>&$'%&9#(/*)<&H#**&
('1H&$'%&$#-%&"%-)#+#+?&#+&$'%&H1"F1,$4
&&G'%&*%3$&9#(/*)<&H#**&)*(1&('1H&<1,"&'%)"$&")$%&H'%+&
<1,&,(%&$'%&')+9?"#/&'%)"$&")$%&-1+#$1"&8(%%&($%/&W&
1+&/)?%&[W:4
&&The center displayl
G'#(&9#(/*)<&H#**&('1H&
$'%&"%(#($)+0%&*%2%*&13&
$'%&/%9)*(&31"&)&3%H&
(%01+9(&%)0'&$#-%&
$'%&"%(#($)+0%&*%2%*&
0')+?%(4
&&G'#(&9#(/*)<&H#**&)*(1&
('1H&)&$")0F&"%/"%e
(%+$#+?&[`U&-#*%&8U^^&
-%$%"(:4&K(&<1,&%c%"e
0#(%>&#+9#0)$1"(&H#**&
)//%)"&#+&(,00%((#1+&
)"1,+9&$'%&$")0F&,+$#*&$'%&%+$#"%&$")0F&)//%)"(4&G'%&
$")0F&H#**&$'%+&9#()//%)"&)+9&$'%&#+9#0)$1"(&H#**&
)?)#+&.%?#+&$1&)//%)"&#+&(,00%((#1+4
& The right displaylG'#(&
9#(/*)<&0)+&('1H&$'%&
9#($)+0%&<1,&')2%&
/%9)*%9&#+&-#*%(&1"&
F#*1-%$%"(&)+9&<1,"&
/%9)*#+?&/)0%&#+&-#*%(&
/%"&'1,"&1"&F#*1-%$%"(&/%"&'1,"4&G'%&9#(/*)<&H#**&
0')+?%&-19%(&%2%"<&3%H&(%01+9(4
&&
61$%I&G'%&01+(1*%&0)+&('1H&/%9)*#+?&(/%%9&)+9&
9#($)+0%&#+&%#$'%"&-#*%(&1"&F#*1-%$%"(4&G1&0')+?%&
$'%&,+#$&13&-%)(,"%-%+$>&(%%&GVM&Q5ML&EA7M&
1+&/)?%&[f4
G")0F
15
5. Measure your heart rate if desired.
& If there are sheets of
plastic on the metal
contacts on the hand-
grip heart rate monitor,
remove the plastic.&In
addition, make sure
that your hands are
clean.&G1&-%)(,"%&
<1,"&'%)"$&")$%>&'1*9&
$'%&')+9?"#/&'%)"$&")$%&
-1+#$1"&H#$'&<1,"&/)*-(&
"%($#+?&)?)#+($&$'%&-%$)*&01+$)0$(4&Avoid moving
your hands or gripping the contacts tightly.&
&&!'%+&<1,"&/,*(%&#(&9%$%0$%9>&)&'%)"$e(')/%9&(<-e
.1*&H#**&3*)('&#+&$'%&9#(/*)<&)+9&$'%+&<1,"&'%)"$&")$%&
H#**&.%&('1H+4&T1"&$'%&-1($&)00,")$%&'%)"$&")$%&
"%)9#+?>&'1*9&$'%&01+$)0$(&31"&)$&*%)($&[W&(%01+9(4&
&&;3&<1,"&'%)"$&")$%&#(&+1$&('1H+>&-)F%&(,"%&$')$&<1,"&
')+9(&)"%&/1(#$#1+%9&)(&9%(0"#.%94&S%&0)"%3,*&+1$&
$1&-12%&<1,"&')+9(&%c0%((#2%*<&1"&$1&(=,%%J%&$'%&
-%$)*&01+$)0$(&$#?'$*<4&T1"&1/$#-)*&/%"31"-)+0%>&
0*%)+&$'%&-%$)*&01+$)0$(&,(#+?&)&(13$&0*1$'j&never
use alcohol, abrasives, or chemicals to clean
the contacts.
6. Turn on the fan if desired.
&&G'%&3)+&')(&'#?'&)+9&*1H&(/%%9&(%$$#+?(4&O"%((&$'%&
T)+&.,$$1+&"%/%)$%9*<&$1&(%*%0$&)&3)+&(/%%9&1"&$1&
$,"+&133&$'%&3)+4&
&&61$%I&;3&$'%&/%9)*(&91&+1$&-12%&31"&).1,$&$'#"$<&
(%01+9(>&$'%&3)+&H#**&$,"+&133&),$1-)$#0)**<4
7. When you are finished exercising, the console
will turn off automatically.
&&;3&$'%&/%9)*(&91&+1$&-12%&31"&(%2%")*&(%01+9(>&)&
(%"#%(&13&$1+%(&H#**&(1,+9>&$'%&01+(1*%&H#**&/),(%>&
)+9&$'%&$#-%&H#**&3*)('&#+&$'%&9#(/*)<4
&&&;3&$'%&/%9)*(&91&+1$&-12%&31"&(%2%")*&-#+,$%(>&$'%&
01+(1*%&H#**&$,"+&133&)+9&$'%&9#(/*)<&H#**&.%&"%(%$4
N1+$)0$(
16
HOW TO USE A PRESET WORKOUT
1. Turn on the console.
&&5%%&($%/&[&1+&/)?%&[U4
2. Select a preset workout.
&&&G1&(%*%0$&)&/"%(%$&H1"F1,$>&/"%((&$'%&!1"F1,$(&
#+0"%)(%&1"&9%0"%)(%&.,$$1+&"%/%)$%9*<&,+$#*&$'%&
+,-.%"&13&$'%&9%(#"%9&H1"F1,$&)//%)"(&#+&$'%&"#?'$&
9#(/*)<4&
&&!'%+&<1,&(%*%0$&)&/"%(%$&H1"F1,$>&$'%&9,")$#1+&13&
$'%&H1"F1,$&H#**&)//%)"&#+&$'%&*%3$&9#(/*)<>&$'%&-)c#e
-,-&"%(#($)+0%&*%2%*&31"&$'%&H1"F1,$&H#**&3*)('&#+&
$'%&0%+$%"&9#(/*)<>&)+9&$'%&+,-.%"&13&$'%&H1"F1,$&
H#**&)//%)"&#+&$'%&"#?'$&9#(/*)<4
&&K3$%"&)&3%H&(%01+9(>&)&/"13#*%&13&$'%&"%(#($)+0%&
*%2%*(&13&$'%&H1"F1,$&H#**&(0"1**&)0"1((&$'%&0%+$%"&
9#(/*)<4
&&61$%I&N1-/*%$%&/"13#*%(&13&$'%&/"%(%$&H1"F1,$(&)"%&
/"#+$%9&1+&$'%&(#9%(&13&$'%&01+(1*%4
3. Begin pedaling to start the workout.
M)0'&H1"F1,$&#(&9#2#9%9&#+$1&(%2%")*&1+%e-#+,$%&
(%?-%+$(4&A+%&"%(#($)+0%&*%2%*&#(&/"1?")--%9&31"&
%)0'&(%?-%+$4&61$%I&G'%&()-%&"%(#($)+0%&*%2%*&
-)<&.%&/"1?")--%9&31"&01+(%0,$#2%&(%?-%+$(4
&&7,"#+?&$'%&H1"F1,$>&$'%&H1"F1,$&/"13#*%&H#**&('1H&
<1,"&/"1?"%((&8(%%&$'%&9")H#+?&).12%:4&G'%&3*)('e
#+?&(%?-%+$&13&$'%&/"13#*%&"%/"%(%+$(&$'%&0,""%+$&
(%?-%+$&13&$'%&H1"F1,$4&G'%&'%#?'$&13&$'%&3*)('#+?&
(%?-%+$&#+9#0)$%(&$'%&"%(#($)+0%&*%2%*&31"&$'%&0,"e
"%+$&(%?-%+$4&
&&K$&$'%&%+9&13&%)0'&(%?-%+$&13&$'%&H1"F1,$>&)&
(%"#%(&13&$1+%(&H#**&(1,+9&)+9&$'%&+%c$&(%?-%+$&13&
$'%&/"13#*%&H#**&.%?#+&$1&3*)('4&;3&)&9#33%"%+$&"%(#(e
$)+0%&*%2%*&#(&/"1?")--%9&31"&$'%&+%c$&(%?-%+$>&
$'%&"%(#($)+0%&*%2%*&H#**&3*)('&#+&$'%&9#(/*)<&31"&)&
3%H&(%01+9(&$1&)*%"$&<1,4&G'%&"%(#($)+0%&13&$'%&
/%9)*(&H#**&$'%+&0')+?%4
&&&;3&$'%&"%(#($)+0%&*%2%*&31"&$'%&0,""%+$&(%?-%+$&#(&
$11&'#?'&1"&$11&*1H>&<1,&0)+&-)+,)**<&12%""#9%&
$'%&(%$$#+?&.<&/"%((#+?&$'%&L%(#($)+0%&.,$$1+(4&
IMPORTANT:&When the current segment of the
workout ends, the pedals will automatically
adjust to the resistance level programmed for
the next segment.
&&;3&<1,&($1/&/%9)*#+?&31"&(%2%")*&(%01+9(>&)&(%"#%(&13&
$1+%(&H#**&(1,+9&)+9&$'%&H1"F1,$&H#**&/),(%4&
&&G1&"%($)"$&$'%&H1"F1,$>&(#-/*<&"%(,-%&/%9)*#+?4&
G'%&H1"F1,$&H#**&01+$#+,%&,+$#*&$'%&*)($&(%?-%+$&
13&$'%&/"13#*%&3*)('%(&)+9&$'%&*)($&(%?-%+$&13&$'%&
H1"F1,$&%+9(4&
&&61$%I&;3&<1,&01+$#+,%&$1&/%9)*&)3$%"&$'%&H1"F1,$&#(&
01-/*%$%9>&$'%&9#(/*)<&H#**&01+$#+,%&$1&('1H&%c%"e
0#(%&3%%9.)0Fj&'1H%2%">&$'%&9#(/*)<&H#**&+1$&('1H&
$'%&%*)/(%9&$#-%&,+$#*&<1,&(%*%0$&$'%&-)+,)*&-19%&
1"&)&+%H&H1"F1,$4
4. Follow your progress with the display.
&&&5%%&($%/&U&1+&/)?%&[U4
5. Measure your heart rate if desired.
&&5%%&($%/&W&1+&/)?%&[W4
6. Turn on the fan if desired.
&&5%%&($%/&X&1+&/)?%&[W4
7. When you are finished exercising, the console
will turn off automatically.
5%%&($%/&f&1+&/)?%&[W4
O"13#*%
17
HOW TO USE AN IFIT WORKOUT
#T#$&0)"9(&)"%&)2)#*).*%&(%/)")$%*<4&G1&/,"0')(%&#T#$&
0)"9(>&?1&$1&HHH4#T#$401-&1"&(%%&$'%&3"1+$&012%"&13&$'#(&
-)+,)*4&#T#$&0)"9(&)"%&)*(1&)2)#*).*%&)$&(%*%0$&($1"%(4
1. Turn on the console.
&&5%%&($%/&[&1+&/)?%&[U4
2. Insert an iFit card and select a workout.
&&G1&,(%&)+&#T#$&H1"F1,$>&#+(%"$&)+&#T#$&0)"9&#+$1&$'%&
#T#$&(*1$j&-)F%&(,"%&$')$&$'%&#T#$&0)"9&#(&1"#%+$%9&(1&
$')$&$'%&-%$)*&01+$)0$(&)"%&3)0%&91H+&)+9&)"%&3)0e
#+?&$'%&(*1$4&!'%+&$'%&#T#$&0)"9&#(&/"1/%"*<&#+(%"$%9>&
$'%&#+9#0)$1"&+%c$&$1&$'%&(*1$&H#**&$,"+&1+4&
&&5%*%0$&$'%&9%(#"%9&H1"F1,$&1+&$'%&#T#$&0)"9&.<&
/"%((#+?&$'%&#+0"%)(%&)+9&9%0"%)(%&.,$$1+(&+%c$&$1&
$'%&#T#$&(*1$4&G'%&9,")$#1+&13&$'%&H1"F1,$&H#**&)//%)"&
#+&$'%&*%3$&9#(/*)<>&$'%&-)c#-,-&"%(#($)+0%&*%2%*&
31"&$'%&H1"F1,$&H#**&3*)('&#+&$'%&0%+$%"&9#(/*)<>&)+9&
$'%&+,-.%"&13&$'%&H1"F1,$&H#**&)//%)"&#+&$'%&"#?'$&
9#(/*)<4
&&K&-1-%+$&)3$%"&<1,&(%*%0$&)&H1"F1,$>&$'%&21#0%&13&)&
/%"(1+)*&$")#+%"&H#**&.%?#+&?,#9#+?&<1,&$'"1,?'&<1,"&
H1"F1,$4&#T#$&H1"F1,$(&3,+0$#1+&#+&$'%&()-%&H)<&)(&
/"%(%$&H1"F1,$(4&G1&,(%&$'%&H1"F1,$>&(%%&($%/(&R&$1&
f&($)"$#+?&1+&/)?%&[X4
3. When you are finished exercising, remove the
iFit card.
L%-12%&$'%&#T#$&0)"9&H'%+&<1,&)"%&3#+#('%9&%c%"e
0#(#+?4 5$1"%&$'%&#T#$&0)"9&#+&)&(%0,"%&/*)0%4
HOW TO USE THE SOUND SYSTEM
G1&/*)<&-,(#0&1"&),9#1&.11F(&$'"1,?'&$'%&01+(1*%&
(1,+9&(<($%-&H'#*%&<1,&%c%"0#(%>&/*,?&$'%&#+0*,9%9&
),9#1&0).*%&#+$1&$'%&_)0F&1+&$'%&01+(1*%&)+9&#+$1&)&_)0F&
1+&<1,"&EOR&/*)<%"&1"&N7&/*)<%"j&make sure that the
audio cable is fully plugged in.&
6%c$>&/"%((&$'%&/*)<&.,$$1+&1+&<1,"&EOR&/*)<%"&1"&N7&
/*)<%"4&K9_,($&$'%&21*,-%&*%2%*&,(#+?&$'%&21*,-%&01+e
$"1*&1+&<1,"&EOR&/*)<%"&1"&N7&/*)<%"4&
THE USER MODE
G'%&01+(1*%&3%)$,"%(&)&,(%"&-19%&$')$&)**1H(&<1,&$1&
(%*%0$&)&,+#$&13&-%)(,"%-%+$&31"&$'%&01+(1*%&)+9&$1&
2#%H&01+(1*%&,()?%&#+31"-)$#1+4
G1&(%*%0$&$'%&,(%"&-19%>&/"%((&)+9&'1*9&91H+&$'%&T)+&
.,$$1+&31"&)&3%H&(%01+9(&,+$#*&$'%&,(%"&-19%&#+31"-)e
$#1+&)//%)"(&#+&$'%&9#(/*)<4&
G'%&01+(1*%&0)+&('1H&/%9)*#+?&(/%%9&)+9&9#($)+0%&#+&
%#$'%"&-#*%(&1"&F#*1-%$%"(4
G'%&0%+$%"&9#(/*)<&H#**&('1H&$'%&(%*%0$%9&,+#$&13&-%)e
(,"%-%+$4&K+&M&31"&M+?*#('&-#*%(&1"&)+&E&31"&-%$"#0&
F#*1-%$%"(&H#**&)//%)"&#+&$'%&9#(/*)<4&G1&0')+?%&$'%&
,+#$&13&-%)(,"%-%+$>&/"%((&$'%&L%(#($)+0%&#+0"%)(%&
.,$$1+&"%/%)$%9*<4&
61$%I&!'%+&<1,&"%/*)0%&$'%&.)$$%"#%(>&#$&-)<&.%&+%0%(e
()"<&$1&"%(%*%0$&$'%&,+#$&13&-%)(,"%-%+$4
G'%&*%3$&9#(/*)<&H#**&('1H&$'%&$1$)*&+,-.%"&13&'1,"(&$')$&
$'%&01+(1*%&')(&.%%+&,(%9&(#+0%&$'%&%c%"0#(%&.#F%&H)(&
/,"0')(%94&G'%&"#?'$&9#(/*)<&H#**&('1H&$'%&$1$)*&9#(e
$)+0%&$')$&$'%&%c%"0#(%&.#F%&')(&.%%+&/%9)*%94
G1&%c#$&$'%&,(%"&-19%>&/"%((&$'%&T)+&.,$$1+4
#T#$&5*1$
#T#$&N)"9
18
FCC INFORMATION
G'#(&%=,#/-%+$&')(&.%%+&$%($%9&)+9&31,+9&$1&01-/*<&H#$'&$'%&*#-#$(&31"&)&N*)((&S&9#?#$)*&9%2#0%>&/,"(,)+$&$1&/)"$&
[W&13&$'%&TNN&L,*%(4&G'%(%&*#-#$(&)"%&9%(#?+%9&$1&/"12#9%&"%)(1+).*%&/"1$%0$#1+&)?)#+($&')"-3,*&#+$%"3%"%+0%&
#+&)&"%(#9%+$#)*&#+($)**)$#1+4&G'#(&%=,#/-%+$&?%+%")$%(>&,(%(>&)+9&0)+&")9#)$%&")9#1&3"%=,%+0<&%+%"?<&)+9>&+1$&
#+($)**%9&)+9&,(%9&#+&)001"9)+0%&H#$'&$'%&#+($",0$#1+(>&-)<&0),(%&')"-3,*&#+$%"3%"%+0%&$1&")9#1&01--,+#0)$#1+(4&
V1H%2%">&$'%"%&#(&+1&?,)")+$%%&$')$&#+$%"3%"%+0%&H#**&+1$&100,"&#+&)&/)"$#0,*)"&#+($)**)$#1+4&;3&$'#(&%=,#/-%+$&91%(&
0),(%&')"-3,*&#+$%"3%"%+0%&$1&")9#1&1"&$%*%2#(#1+&"%0%/$#1+>&H'#0'&0)+&.%&9%$%"-#+%9&.<&$,"+#+?&$'%&%=,#/-%+$&133&
)+9&1+>&$"<&$1&01""%0$&$'%&#+$%"3%"%+0%&.<&1+%&1"&-1"%&13&$'%&31**1H#+?&-%)(,"%(I&
d& L%1"#%+$&1"&"%*10)$%&$'%&"%0%#2#+?&)+$%++)4
d& ;+0"%)(%&$'%&(%/)")$#1+&.%$H%%+&$'%&%=,#/-%+$&)+9&$'%&"%0%#2%"4
d& N1++%0$&$'%&%=,#/-%+$&#+$1&)+&1,$*%$&1+&)&0#"0,#$&9#33%"%+$&3"1-&$')$&$1&H'#0'&$'%&"%0%#2%"&#(&01++%0$%94&
d& N1+(,*$&$'%&9%)*%"&1"&)+&%c/%"#%+0%9&")9#1`Gm&$%0'+#0#)+&31"&'%*/4&
FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to
computer or peripheral devices. Changes or modifications not expressly approved by the party respon-
sible for compliance could void the user%s authority to operate this equipment.
19
;+(/%0$&)+9&/"1/%"*<&$#?'$%+&)**&/)"$(&13&$'%&%c%"0#(%&
.#F%&"%?,*)"*<4&L%/*)0%&)+<&H1"+&/)"$(&#--%9#)$%*<4&
G1&0*%)+&$'%&%c%"0#(%&.#F%>&,(%&)&9)-/&0*1$'&)+9&)&
(-)**&)-1,+$&13&-#*9&(1)/4&IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
CONSOLE TROUBLESHOOTING
;3&$'%&01+(1*%&9#(/*)<&.%01-%(&9#->&"%/*)0%&)**&$'%&
.)$$%"#%(&)$&$'%&()-%&$#-%j&-1($&01+(1*%&/"1.*%-(&)"%&
$'%&"%(,*$&13&*1H&.)$$%"#%(4&G1&"%/*)0%&$'%&.)$$%"#%(>&(%%&
)((%-.*<&($%/&[P&1+&/)?%&[^4
;3&$'%&')+9?"#/&'%)"$&")$%&-1+#$1"&91%(&+1$&3,+0$#1+&
/"1/%"*<>&(%%&($%/&W&1+&/)?%&[W4
HOW TO ADJUST THE REED SWITCH
;3&$'%&01+(1*%&91%(&+1$&9#(/*)<&01""%0$&3%%9.)0F>&$'%&
"%%9&(H#$0'&('1,*9&.%&)9_,($%94&
G1&)9_,($&$'%&"%%9&
(H#$0'>&<1,&-,($&
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5'#%*9&8]:4&Q(#+?&)&3*)$&
(0"%H9"#2%">&"%*%)(%&
$'%&$).(&+%)"&$'%&"%)"&
)+9&3"1+$&13&$'%&G1/&
5'#%*94&G'%+>&(*#9%&$'%&
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)&O,**%<&E)?+%$&8[X:&#(&)*#?+%9&H#$'&$'%&L%%9&5H#$0'4&
B11(%+>&.,$&91&+1$&"%-12%>&$'%&#+9#0)$%9&EU&c&[W--&
50"%H&8XU:4&
5*#9%&$'%&L%%9&5H#$0'&8P[:&(*#?'$*<&0*1(%"&$1&1"&)H)<&
3"1-&$'%&O,**%<&E)?+%$&8[X:>&)+9&$'%+&"%$#?'$%+&$'%&EU&
c&[W--&50"%H&8XU:4&G,"+&$'%&O,**%<&8[R:&31"&)&-1-%+$4&
L%/%)$&$'%(%&)0$#1+(&,+$#*&$'%&01+(1*%&9#(/*)<(&01""%0$&
3%%9.)0F4&
!'%+&$'%&"%%9&(H#$0'&#(&01""%0$*<&)9_,($%9>&"%)$$)0'&
$'%&$1/&('#%*94
HOW TO ADJUST THE DRIVE BELT
;3&<1,&0)+&3%%*&$'%&/%9)*(&(*#/&H'#*%&<1,&)"%&/%9)*#+?>&
%2%+&H'%+&$'%&"%(#($)+0%&#(&)9_,($%9&$1&$'%&'#?'%($&
*%2%*>&$'%&9"#2%&.%*$&-)<&+%%9&$1&.%&)9_,($%94&G1&)9_,($&
$'%&9"#2%&.%*$>&<1,&-,($&"%-12%&$'%&$1/&('#%*9>&$'%&"#?'$&
/%9)*>&)+9&$'%&"#?'$&('#%*9&8(%%&$'%&#+($",0$#1+(&.%*1H:4
5%%&$'%&9")H#+?&)$&$'%&*%3$4&Q(#+?&)&3*)$&(0"%H9"#2%">&
"%*%)(%&$'%&$).(&+%)"&$'%&"%)"&)+9&3"1+$&13&$'%&G1/&
5'#%*9&8]:4&G'%+>&(*#9%&$'%&G1/&5'#%*9&,/H)"94&
6%c$>&,(#+?&)+&)9_,($).*%&H"%+0'>&$,"+&$'%&"#?'$&/%9)*&
01,+$%"0*10FH#(%&)+9&"%-12%&#$4&G'%+>&"%-12%&$'%&
(0"%H(&3"1-&$'%&"#?'$&)+9&*%3$&('#%*9(>&)+9&?%+$*<&
"%-12%&$'%&"#?'$&('#%*94
B11(%+&$'%&EX&c&P^--&V%c&50"%H&8X^:4&G'%+>&$#?'$%+&
$'%&E[^&c&W^--&V%c&50"%H&8RR:&,+$#*&$'%&7"#2%&S%*$&
8PR:&#(&$#?'$4&
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P^--&V%c&50"%H&8X^:4
G'%+>&"%)$$)0'&$'%&"#?'$&('#%*9>&$'%&"#?'$&/%9)*>&)+9&$'%&
$1/&('#%*94
MAINTENANCE AND TROUBLESHOOTING
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20
EXERCISE GUIDELINES
G'%(%&?,#9%*#+%(&H#**&'%*/&<1,&$1&/*)+&<1,"&%c%"0#(%&
/"1?")-4&T1"&9%$)#*%9&%c%"0#(%&#+31"-)$#1+>&1.$)#+&)&
"%/,$).*%&.11F&1"&01+(,*$&<1,"&/'<(#0#)+4&L%-%-.%">&
/"1/%"&+,$"#$#1+&)+9&)9%=,)$%&"%($&)"%&%((%+$#)*&31"&
(,00%((3,*&"%(,*$(4&
EXERCISE INTENSITY
!'%$'%"&<1,"&?1)*&#(&$1&.,"+&3)$&1"&$1&($"%+?$'%+&<1,"&
0)"9#12)(0,*)"&(<($%->&%c%"0#(#+?&)$&$'%&/"1/%"&#+$%+e
(#$<&#(&$'%&F%<&$1&)0'#%2#+?&"%(,*$(4&D1,&0)+&,(%&<1,"&
'%)"$&")$%&)(&)&?,#9%&$1&3#+9&$'%&/"1/%"&#+$%+(#$<&*%2%*4&
G'%&0')"$&.%*1H&('1H(&"%01--%+9%9&'%)"$&")$%(&31"&
3)$&.,"+#+?&)+9&)%"1.#0&%c%"0#(%4
G1&3#+9&$'%&/"1/%"&#+$%+(#$<&*%2%*>&3#+9&<1,"&)?%&)$&$'%&
.1$$1-&13&$'%&0')"$&8)?%(&)"%&"1,+9%9&133&$1&$'%&+%)"e
%($&$%+&<%)"(:4&G'%&$'"%%&+,-.%"(&*#($%9&).12%&<1,"&
)?%&9%3#+%&<1,"&h$")#+#+?&J1+%4i&G'%&*1H%($&+,-.%"&#(&
$'%&'%)"$&")$%&31"&3)$&.,"+#+?>&$'%&-#99*%&+,-.%"&#(&$'%&
'%)"$&")$%&31"&-)c#-,-&3)$&.,"+#+?>&)+9&$'%&'#?'%($&
+,-.%"&#(&$'%&'%)"$&")$%&31"&)%"1.#0&%c%"0#(%4
Burning FatkG1&.,"+&3)$&%33%0$#2%*<>&<1,&-,($&%c%"e
0#(%&)$&)&*1H&#+$%+(#$<&*%2%*&31"&)&(,($)#+%9&/%"#19&13&
$#-%4&7,"#+?&$'%&3#"($&3%H&-#+,$%(&13&%c%"0#(%>&<1,"&
.19<&,(%(&0)".1'<9")$%&0)*1"#%(&31"&%+%"?<4&A+*<&)3$%"&
$'%&3#"($&3%H&-#+,$%(&13&%c%"0#(%&91%(&<1,"&.19<&.%?#+&
$1&,(%&($1"%9&3)$&0)*1"#%(&31"&%+%"?<4&;3&<1,"&?1)*&#(&$1&
.,"+&3)$>&)9_,($&$'%&#+$%+(#$<&13&<1,"&%c%"0#(%&,+$#*&<1,"&
'%)"$&")$%&#(&+%)"&$'%&*1H%($&+,-.%"&#+&<1,"&$")#+#+?&
J1+%4&T1"&-)c#-,-&3)$&.,"+#+?>&%c%"0#(%&H#$'&<1,"&
'%)"$&")$%&+%)"&$'%&-#99*%&+,-.%"&#+&<1,"&$")#+#+?&
J1+%4
Aerobic Exercisek;3&<1,"&?1)*&#(&$1&($"%+?$'%+&<1,"&
0)"9#12)(0,*)"&(<($%->&<1,&-,($&/%"31"-&)%"1.#0&
%c%"0#(%>&H'#0'&#(&)0$#2#$<&$')$&"%=,#"%(&*)"?%&)-1,+$(&
13&1c<?%+&31"&/"1*1+?%9&/%"#19(&13&$#-%4&T1"&)%"1.#0&
%c%"0#(%>&)9_,($&$'%&#+$%+(#$<&13&<1,"&%c%"0#(%&,+$#*&<1,"&
'%)"$&")$%&#(&+%)"&$'%&'#?'%($&+,-.%"&#+&<1,"&$")#+#+?&
J1+%4&
WORKOUT GUIDELINES
Warming Upk5$)"$&H#$'&W&$1&[^&-#+,$%(&13&($"%$0'e
#+?&)+9&*#?'$&%c%"0#(%4&K&H)"-e,/&#+0"%)(%(&<1,"&.19<&
$%-/%")$,"%>&'%)"$&")$%>&)+9&0#"0,*)$#1+&#+&/"%/)")$#1+&
31"&%c%"0#(%4&
Training Zone ExercisekMc%"0#(%&31"&P^&$1&R^&-#+e
,$%(&H#$'&<1,"&'%)"$&")$%&#+&<1,"&$")#+#+?&J1+%4&87,"#+?&
$'%&3#"($&3%H&H%%F(&13&<1,"&%c%"0#(%&/"1?")->&91&+1$&
F%%/&<1,"&'%)"$&")$%&#+&<1,"&$")#+#+?&J1+%&31"&*1+?%"&
$')+&P^&-#+,$%(4:&S"%)$'%&"%?,*)"*<&)+9&9%%/*<&)(&<1,&
%c%"0#(%&k+%2%"&'1*9&<1,"&."%)$'4&
Cooling DownkT#+#('&H#$'&W&$1&[^&-#+,$%(&13&($"%$0'e
#+?4&5$"%$0'#+?&#+0"%)(%(&$'%&3*%c#.#*#$<&13&<1,"&-,(0*%(&
)+9&'%*/(&$1&/"%2%+$&/1($e%c%"0#(%&/"1.*%-(4
EXERCISE FREQUENCY
G1&-)#+$)#+&1"&#-/"12%&<1,"&01+9#$#1+>&01-/*%$%&$'"%%&
H1"F1,$(&%)0'&H%%F>&H#$'&)$&*%)($&1+%&9)<&13&"%($&
.%$H%%+&H1"F1,$(4&K3$%"&)&3%H&-1+$'(&13&"%?,*)"&%c%"e
0#(%>&<1,&-)<&01-/*%$%&,/&$1&3#2%&H1"F1,$(&%)0'&H%%F>&
#3&9%(#"%94&L%-%-.%">&$'%&F%<&$1&(,00%((&#(&$1&-)F%&
%c%"0#(%&)&"%?,*)"&)+9&%+_1<).*%&/)"$&13&<1,"&%2%"<9)<&
*#3%4
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
21
SUGGESTED STRETCHES
G'%&01""%0$&31"-&31"&(%2%")*&.)(#0&($"%$0'%(&#(&('1H+&)$&$'%&"#?'$4&E12%&(*1H*<&)(&<1,&($"%$0'&k+%2%"&.1,+0%4
1. Toe Touch Stretch
5$)+9&H#$'&<1,"&F+%%(&.%+$&(*#?'$*<&)+9&(*1H*<&.%+9&31"H)"9&3"1-&
<1,"&'#/(4&K**1H&<1,"&.)0F&)+9&('1,*9%"(&$1&"%*)c&)(&<1,&"%)0'&91H+&
$1H)"9&<1,"&$1%(&)(&3)"&)(&/1((#.*%4&V1*9&31"&[W&01,+$(>&$'%+&"%*)c4&
L%/%)$&R&$#-%(4&5$"%$0'%(I&V)-($"#+?(>&.)0F&13&F+%%(&)+9&.)0F4
2. Hamstring Stretch
5#$&H#$'&1+%&*%?&%c$%+9%94&S"#+?&$'%&(1*%&13&$'%&1//1(#$%&311$&$1H)"9&
<1,&)+9&"%($&#$&)?)#+($&$'%&#++%"&$'#?'&13&<1,"&%c$%+9%9&*%?4&L%)0'&
$1H)"9&<1,"&$1%(&)(&3)"&)(&/1((#.*%4&V1*9&31"&[W&01,+$(>&$'%+&"%*)c4&
L%/%)$&R&$#-%(&31"&%)0'&*%?4&5$"%$0'%(I&V)-($"#+?(>&*1H%"&.)0F&)+9&
?"1#+4
3. Calf/Achilles Stretch
!#$'&1+%&*%?&#+&3"1+$&13&$'%&1$'%">&"%)0'&31"H)"9&)+9&/*)0%&<1,"&
')+9(&)?)#+($&)&H)**4&Z%%/&<1,"&.)0F&*%?&($")#?'$&)+9&<1,"&.)0F&311$&
3*)$&1+&$'%&3*11"4&S%+9&<1,"&3"1+$&*%?>&*%)+&31"H)"9&)+9&-12%&<1,"&
'#/(&$1H)"9&$'%&H)**4&V1*9&31"&[W&01,+$(>&$'%+&"%*)c4&L%/%)$&R&$#-%(&
31"&%)0'&*%?4&G1&0),(%&3,"$'%"&($"%$0'#+?&13&$'%&)0'#**%(&$%+91+(>&
.%+9&<1,"&.)0F&*%?&)(&H%**4&5$"%$0'%(I&N)*2%(>&)0'#**%(&$%+91+(&)+9&
)+F*%(4
4. Quadriceps Stretch
!#$'&1+%&')+9&)?)#+($&)&H)**&31"&.)*)+0%>&"%)0'&.)0F&)+9&?")(/&1+%&
311$&H#$'&<1,"&1$'%"&')+94&S"#+?&<1,"&'%%*&)(&0*1(%&$1&<1,"&.,$$10F(&
)(&/1((#.*%4&V1*9&31"&[W&01,+$(>&$'%+&"%*)c4&L%/%)$&R&$#-%(&31"&%)0'&
*%?4&5$"%$0'%(I&n,)9"#0%/(&)+9&'#/&-,(0*%(4
5. Inner Thigh Stretch
5#$&H#$'&$'%&(1*%(&13&<1,"&3%%$&$1?%$'%"&)+9&<1,"&F+%%(&1,$H)"94&
O,**&<1,"&3%%$&$1H)"9&<1,"&?"1#+&)"%)&)(&3)"&)(&/1((#.*%4&V1*9&31"&[W&
01,+$(>&$'%+&"%*)c4&L%/%)$&R&$#-%(4&5$"%$0'%(I&n,)9"#0%/(&)+9&'#/&
-,(0*%(4
[
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ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813
LIMITED WARRANTY
IMPORTANT: You must register this product within 30 days of the purchase date to avoid added
fees for service needed under warranty. Go to www.workoutwarehouse.com/registration.
