Proform 831159342 User Manual CROSS TRAINER Manuals And Guides 99020117

PROFORM Weight System Manual 99020117 PROFORM Weight System Owner's Manual, PROFORM Weight System installation guides

User Manual: Proform 831159342 831159342 PROFORM CROSS TRAINER - Manuals and Guides View the owners manual for your PROFORM CROSS TRAINER #831159342. Home:Fitness Equipment Parts:Proform Parts:Proform CROSS TRAINER Manual

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TABLE OF CONTENTS
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BEFOREYOU BEGIN:. 'j._

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ASSEMBLY.-. "
ADJU_rlNG THE CROSS TRAINER•
(_I_ERATINGTHE STEPPERCONSOLE
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OPERATING THE PERSONAL TRAINERCOMPUTER .....
"-'"-Calories
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EXERCISEGUIDE

SAFETY

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TROUBLE SHOOTING AND MAINTENANCE
ORDERING REPLACEMENTPARTS
U_q'ED WARRANTY..-.-.
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Back-Cover

PRECAUTIONS

WARNING: To reduce the risk o| serious injury, read the following important safety precautionsbefore using the
CROSS TRAINER e. Before beginning any i_xerci_ program, consult your physician. Thisis'especially im,p_.,
rtant_r
F_ersansover the age o| 35 or personswilh pre-e_sting hea.lthp_oMerns.PROFORM assumesno respons,b,li_ for.
personal injury or properly damage sustained bv o_ throuab th'_ _se of this _roduct.
i". Readth_s_wner'_manu_and_e_cc_mPany_ngRTN_E_-J_JRNA_carefu_ybaf_reusing_hecR_NERe;

Use the CROSS TRAINER • only as described.
2.. Inspect and fiQhten'all parts each time you use the _KUbb IKAliN_:Re. Replace any wom parts |mmediatelyt
3.

Do not use the transformer it it is damaged. Keep the power cord away trom walkways and healed surfoces.

Keep your hands away trom moving paris. Always wear athlehc shoosfor toot protection.

Keep small children away from the CROSSTRAINERe at all llmes.

To prevent damage, to. the Weight system, do IlO_ F)Lri'a_y-'pl'_ur_on the legdeveloper, a n_ or cables whil_eth?
weight setting is ch.a.
nging. If thelot bar or rower b_r _'atteched ..tp'thehigh_pblley_tefion,_r_.'t"=tin_'rack_'n_the
h_ghpulley station. (See OPERATINGTHEPERSONA/.TRAINERcoMPUTER on page 11 o| _th,,"owners ma_aL)

Ahvays stand on the foot plate when I:_rformincl-any exercise that could cause the CROSSTRAINER • to fip._:

. ,....t
o

Make sure that the cables'i:ematnin'the_g-robv_ in-the pulleys a_yo_-_se the CROSS "II(_JNER_

The resistance cylinders bacome ve_ hot durlng use. AJIow the resistance cytinders fo €o_!_bafor_ to_ichlng_; =--:
them. Cover the floor beneath the stepper for protection; a small amount of o,I leakage _snormal fo_ hydrau|k"
cyhnders. When us,ng the stepper, keep yo_ feet_onth_ j_Ja_ at oil limes. If you'lift y_r f_t off the p_dals,
the isedals may b_ome separak,d from the resistance_71!_ders, resu!ting m mlury. _.'._

lO.'lf you feel pain or dizziness at any time while exercisincl;stoD immediately and beain coulina down. Find out _
what is wrona before contlnulno.

BEFORE

YOU

BEGIN

Congralulations
[or purchasingthe revolutionary
PROFOP,
M_ CROSSTRAJ'NER
4" TheCROSSTRAINERe."
c_mbiri_'a":
multi-station
weightsystemwth a [ull-s_ze
stepperIq letyou enlaytruecrossIram0ngwork_JtsIn the convenience
oF,
yourownhome.And tohelp yougetthemost_
everyy_orkout,
the CROSSTRAINERe k,_lui'_"the-6dv_EceclI_EP_-'.
'
SONALTP,
AI,NER'r_ weighttrainingcomputer.Whetheryour goal is |mprovedcordlovascu/ar
fitness,a sha_Jy, ton_
bodyordramatlc'muscle
sizeand strength,theCROSSTRA]NEI_
• v_ll belp yo_ to ,_chi_ve
th"_'sl_,cific'i'_sults
you_t.
For your safelyand benefit, read this owner's
'
.manualand
"
the accompanying
" FITNESS
"
"
JOURNALcarefelb;
"
""
" before
_- ""using"
*" ":
the CROSSTRAINER e. IFyou have additional questions, please call our Customer ServTceD.eparlmenttoll-flee at
1-800.999.3756, Monday tt_rbughFriday, 6 a.m. until 6 p.m. Mountain Time (e_cludin_ holidays).'To help-u_ ass|_i
you quicldy,please note the model number and serial number of your CROSS TRAINER• befor_ c-ailing-.The model"
number is 831.159342. The serial number can be found on a decal _lt_hed to the CROSSTRA/NER e. The location oF
the decal is shown in the drawing below. Write the serialnumber in the following space for reference:
BeForereadina turther, please review the draw[nclbelow and familiarize yourselfwith thi_I:_ds-that a_e labelec"

Cobb Clio

High_lley Station

iStepper Console
Stepper Handle
i

CUST6M SMARI"CARn
!

I
.-

_ackrest
Arm
Seat
LegDeveloper
I

'_o_ PulleyStation
- FootPlate
We_nhtCable.

ASSEMBLY
Assembly requires Iwo persons.To'assembleth_ CRO_ TRAINER e, us":.1_ ind.ud_ vid.ea_:assette
or foflow the _-_
instrucffons befow. Due 1othe weTght'oFthe GROSS TRAINER e, it shouldbe assembledin the'location whof'e it will be"

used.
Pta_e'att
Por_
inactea,_
o_;_ed,'_* _
assembly is co_'npleted.Make'sure to lower the'r_islance

mot_a!s.
Do_ot
d_s_se
o_thePo_,_,_te_ol_
unto
cylinders and pedals before beginning assembly; if the ,._

reslstahce cyllnders foil, Ihey may damage _theslde._ielcls. Read ea.chassemblystepand examine each drawing .-.
care[ully. Refer tothe Part IdentificationChart a_componylngthis owner's manual, to help identi_, the h_ardware used
in assembly. Make sure that all parts a're oriented as shown in Ihe dr_s.
The follow_ngtools

"(notindude_ 9m .requ|mdfor assembly:.Iwo 8" Adjustable Wrenches _

Rubber'Mailet

and a

.A smallanent oFsoapy_vateris alsoreclulred.
_

L s_ttheF_t _se(;;)_ndth,iR_ _

(8)on_e

fioor as shown. Turn the Rear Baseso the indented
holes ore toward the floor.

l_e_

s-_3_ 378_x-2-1 _2"Caarr[age Bolts( 1) up

through the indicated holesin the Front and Rear
Bases (7, 8}."

2..With the help of o secondperson,set Ihe To_er
Frame (10) near the indicated endsof the Front and
'Rear Bases(7, 8). The Tower Frame mustbe'turned
so the Pedals (75, 76) are on thesame:side _.sthe
extension on the Front Base. Raisethe Tower'Frame
and lower it onto the two indicated3/8" x 2 1/2"
Corriaae Bolts(1) in the Rear Base.

-3.

Rai.,,ethefr_t oFth_To,_v-e¥
Fr;_ (1O}_ndI"o_ver
it:
ontothetwo indicated 3/8 '_x 2 1/2' Carria_"l_its
_1) iri the_ FrOnt Ba_a (7).
_12"__
J_djust the position of the Tower Frame11_O}_'t_e
four indite .h.._..
3/8" x_2._I/__ Carriage Bolts(1) are'
cent_r&l'ffithe'slol_J holes_the Tower i_ra_e.
_)_

"_,.

"'_

III1\

.,-'q_--_/--l_:_:.

_ 10 _,-_-_._

Thread a 3/8" Nut {2} with a 3/8" 1.6c_h__(3)_
onto each .Carnage Bolt. Do not I_ghten_ne Nu'_-_:.-'_:_
yet.
!

_. "-"

Slide the Brace (29) onto the_threadedbolt proh;uding frownthe Tower Frame (I0). Thread a '3/8",
Ny_ackNut (6} onto the thr_ded bolt. Do noelI_Qht.
en the Nvlack Nut yet.
Placeyour foot on the extensionand sligh_ m.ise
the front oFthe Tower Frame (10). _ign the Imver
end of the Brace (29) with the indicated 3/8" x "
2 1/2" Carriag_ BOlt(1). Lowerthe Tower Frame so
the Braceslides onto the Carriage Bolt.Thre_cl a
3/8" Nut (2) with a 3/8" Lack'washer(3) onto the

Ca age
Bolt.
Do.o ,gh oNut
yet.
.

With the help o.Fa secondperson, lift the Ul_right(9)
and lower it onto the two indicated 3/8" x 2 1/2"
Carriage Bolts (.1)in the Real Base(8). Thread a
3/8" Nut (2) and 3/8" Lac_a'sher (3) onto each
Carriafle Bolt. Do not fi_hten the Nuts yet.

Altoch !he FrontBase(7} to thee
Upright(9) with
"3/8" x 3/,_" Boltsr3111s_ th;. ins_tdrm.v[n_l. _"
'.tighten Ibe 3/8" N/lack Nut (6) attached in assembly s_p 4: and the .spven3/8" Nuts (2) attached in
,assembly steps 3 through 5.

Atta'ch the"Fo_t Plc_te-(102)to th_ Ul_ight" (9) _-_h
two 3/8" x 3/4__ Bolts (31) and 3/8" N_ock Nuts
(6).
i
With the help of q second l_rs_n, lift t_ Front Base
(7). Peehhe backi_"_lf th;;ee'Rub,berPads (48)." / °
Paress
twoonto the _ndemde of the Front Bose in the
|ndlcated Io_'afions, and one onto the unders de of
the Upnght (9). Lower the Front Bose." -/
Presstwo Rubber Pads 148| onto the R_r I_e
in the some manner.

(8)
102

7. _Insertthe Iowei. end oFthe LeEArm (15} into the lee
: side of the h_ment Ann (74). Make sure that the
bracket on the end of the LeftArm is positioned as
! shown in the inset drawing. If the bracket is"_ot
i positioned as shown,, the LeftArm will not f_nction
proper_y.
Tap-a 3/4" PlasticCap (57) onto one oF t_ endsoF
a 3/4' x 4" J_e (54). Align the hole in the end oF
the Left _
(15} with the holesin the Moment Ann
: (74). Insert the AxJeinto the Momenb_-m and the
LeftArm. Tea a 3/4" PlasticCaa onto the Axle.
•Note: An exlTa 3/4' Plastic Cap (57) hc_ibee'-h_: included with the hardware Pock. If you accldentol.
_ly damage one of the Plastic Caps during assembly, use the extra Plastic Cap. Othenvlse, the exh'a
•Plastic Cap may be discarded.

:,_.tochtheRightArn'l(i6) in thesamemanner.

Wrap the Weight Cable (52) under th_ 3 1/2=!
Pu ey (5) on the lower end of the Upright (9). Make

.'surethat the Cable is belween _ Cable Tr,_p(67)
_nd the Pulley. Tighten the 3/8 I_ock Nut (6)
altachlng the Pulleyto the Upright.Make_ure Ihat
the Cable Trao is in _a _'7 _'ck_k" ,_osltlon.
"
I.ay the Weight Cable (52) over a 3 1/2'

Pulley(5).

_ach a Cable Tra_ (67) and thehlley to the left
_ide oEtheuprighi (9) with a 3/8 x 1 3/4 Bolt

(40) and 3/8" F._k
N_ (6). Make sure that the
Cable Trap is in the "12 o'clock" Position.

Wrap theWelght Cable (52)a_bUh'da-2_' PUl]_(4). :
_ttach the Pulleyto the Left'Arm (15) wit\hla 3/8" x
1 3/4" Bolt{40) and 3/8" N_4ockNut 16|.
9.

Wrap the Weight Cable (52) around a _3/4"
Pulle); (13). Attach the Pulley tothe indicated b?acket

ontheup ght(g)

3/8-.x13/4" lt 4_oj.

and 318" Nvln_.k N,_ I._,1_:'_"

l'="i

/='1

10. Wrap theeWeightCable (52) arounda_2" Pulley(4)•
AltochthePulleyto the RightArm (16) with
1 3/4' Bolt(40) and 3/8" N/lock Nut'(6). i _
ar3/8_

....

LaytheWelgl_t'Cable(52)over a3 1/2" Pull_'(5).
Attacha CableTrap (67) and _ _lle_, to the'slde
of the Uprlghi(9) with a'3/8,':_ 1 3)4" Bolt{46) "-.
and 3/8: NylockHut (6)• Make surethat _n_i:able':_-.
Trap is in the "12 o'clock"posiffon:.:;-_-_-_
" "'_

11. Wrap the Weight Cable(52} undera 2" _lley (,_)." :
Altoch the Pulleyto thel:_racketon thesideof the :
MomentAnn (74) witha 3/8" x 1 3/4_ Bg.
It(40)
"
and 3/8" Nylock Nut (6). Make suretl_c_t
theWeight
CableisbelweenthePulleyandthe indicaiedtab. - .
Altoch the end oFthe Weigh/Cable (5.2)to the right-..::

sideof theLegDeveloper(23) witha3/8" x 2 1/4" "
Bolt(45) and 3/8" I',lyl_k Nut (6). Do".n'ot
overfighlen the Nylock Nut; the Cable must be able to sww-

elfreely or it will be dama_l._
.

12• Insertthethreadedbolton theendof theWeight
Cable(52) ratathe AdjustmentBracket(53) Finger
tightenthe'5/16" Nut (82) ontothethr_ed bolt
until.thereisslighttensionin theCable/

13. Wet theupperendsoFtheLeftand RightArms(15,
16) andtheinsidesof thetv;oLarg&Pads(17)with :",_,
5"1
soapywater.Slidethe LargePadsontotheArms_-,:.--.o_.
Attach the Backrest(19) to the ULbrlght
(9) with t_ _-z_=
1/4'_x 2 1/_ Bolts(46).; .-,._'r:_.o_ t_ _'_.._.:::':_%

:\\ _\

:.,))::
;-II

=_z.I ,"
, ."" -i q

15. Centerone PodTube(22)
othSFF
four SmallPads|171 ontothe en'ds'oF
the

16. RestI'neLeFtand RightP_)

and the

on thehooks

at the Io_-----r_en_s_F
th-eRes|stonceC_in-_'ers(84).
Make surethat the hooksare fuJJy|nserled into the

sameslo_ under both pedals.
PI_ theTronsfo_er (39) into the jacklocatednear
the boeom bfthe RightSid.eShield(12).

17. Make surethatoil parisare properly tlghtened. "I'VeuseoF all remaln;ng _arts'wiUbe e.,q.plolned
in ADJUSI_I_IG
THECROSSTRAINERe, boolnnlnaon i_a_e"8 of this owner'smanu01.•
18. Beforeusingthei_.ROSSTRAINERe, t_l_.thecablesa_clth-_l_ulleys.Make'sur-ethat the cablesa_ m the.grooves"
m the pulleys.If the cablesdo notmovesmoothlyoverthe pulleys,locale and correctthe problembefore using
the CROSSI_-._NER'e. If the cables are not pral_n_ rout,d, they _11 be damaged _en used.

€C.ROSS trAINER

ADIUSTING.THE

the CROss
TRAIN.ER
e!sdes!gned
tobechanged
froms._ontostar;on
qu!c_and.eas,
ly...tha
mstruc,_sbelow -5

desc_be
ho'weach
_rt of_aCROSS
tr_ner • canbeadjusted.
Ploosa
readthese
msh'Oction's'c_,reblly
beb_e

Us;rig

theCROSS
TRAINER
e. re_;Flo'pa..,ges
17 through
24 of_is owner's
.rnanual
to_ee.h6v;Ih_CRO_ TRAINER
ashpuld
beset'upfor _ch individual
exerci_se.
IMPORTANT: For effective exerc|se, the CROSS11_JNER • must be set up co_ect_/for each exerc|se. When ah'ach-_
ing the lot bar, rower ba r or strap, bttach them diredty 1othe CROSSTRAINER • or use thechaln to attach themF
make sure that the lat bar, rower baJ; oi"strap is in the correct Starting position for each exercise. If there is any
slack in the cable or chain as ),ou perform an exercise, the effedlveness of the exercise will be reduced.

CHANGING THE STEPPING RESISTANCE
To changethe resistanceoF_e I_eclals(75, 76), first
I_fithe Pedals off.the hoo_ at the lower ends of the
ResistanceCylinders (84). Move the hooks to different slotsunder the Pedats. Make sure that the hooks
are fully inserled inlo the same slots under both
Pedals.The farther the hooks are from the Tower
Frame (10), the greater the resistancewill be.
WARNING: The ResistanceCylinders become very
hot during use. Allow the Resistance Cylinders 1o
cool before touching them.

CHANGING THE ARMS TO THE BUTTERFLY
MODE AND PRESSMODE
The Arms 115, 16) can be changed to either the butterfly mode or the pressmode..To perform the BUTTERFLYexercise, change the Arms to the buffer'fly
mode by turning the SelectorI_ob (55) clockwiseas
shownby the decal. To perform the BENCH PRESS
exercise,change |he Arms ta the press mode by
turning the Selector Knob cour!!erdockwise.

ATTACHING THE/.AT BAR, ROWER BAR OR
STRAPTO THE HIGH PULLEY STATION
Attach the tat Ba.r(36) io the Main Cable (51) with a
Cable Clip (33). For some exercises,the Chain (38)
should be attached between the tat Bar and the
Main Cable with two Cable Clips. Adjust the length
of the Cha'in_tween the Lat Bar and the Main
Cable sa the I.at Bar is in the correct starting posltion for the exercise to be performed.
The RowerBar (34) or the Strap (35) can be
attached in the same mannen
o.

ATTACHING THE LAT BAR, ROWER BAR OR
STRAPTO THE LOW PULLEYSTA'I'ION:

• Cable Clip(33).

For .sg_ne_e_cl...._, lhe.Chaln (38)_

Ma_n Cable with Iwo Cable Clips. Adjust the length
of the Chain between the Eat Bar and the Ma_n
Cable so the.Eat.Bar is in the correctslatting posi-._
fion for the exercise to be performed. : ; _,: _ _: :_-'.
The Rower Bc_r(34) or the Slra'p(35) can 10e'
altacheclin the same manner.

OPERATING

TH E STEPPER-CON'SOI-E

The stepper consoleis des;g.ned to give you in',font [e_fbeck as yo_ _xet:cJseon the d_open'Plea._'r_cJ the_ instruc-"_
tlonscare[uJ_ybe_oreooeralinQ _e console. Note: Removethe clear plastic fr_n the front oFthe a_n,._l_ DIAGRAM OFTHE CONSOLE
i
i

1. LCDdisplay--Display for all modes.
2. Mode indicalorsuShow which mode is currently
seleded and displayed.
3.

/vl_/_._'[;

DUi'EOiT'OeI_CTS

DIS'rANC_

manes.

4. ON/OFF b_tlon.--Tums the _:_W_.r'_,'hZ,:.l,,;

MoE,
e

,,ncl

CALORIE

SCAN

: ":OWo r

:- [----i [----].

resetsthe display.

DESCRIPTION OF THE CONSOLE J_ODES
SPEED--Displays your.-stepp_ngspeed, in stepsper minute.
TIME--DL,_playsthe length oFtime you hc_ve _n'stepplng.

Note: .time .willbe counted on_, while yo_ aFe's_opln_l.

you stop for ten secondsor Ionaer. _e TIME mode will nn.,._ ,,,',ill,.,,-,,
...... _e stepping.
DISTAHCE--DIsokJv;-_tc;tal

n6ml_;r _1:_,,;,_ v,,,, k......

I,,_,_1

CALOR!E'--DispI_s the tq.tal__umbe_o(Cglories you hove burned. Nard: If the stepping resistanceis n-_arthe Iowes'l:o_

SCAN-LDisnlavs the SPEED,TIME, DISTANCE and CALORIF modes,for five secondseach, in a receotina cycle.
CONSOLE OPERATION
1. "in turnon the cower, or_ssth_ON/OFF

k.,',-,n _r sim_Y beain sfecoina.

2. Seled one'oFthe fiw m_l_'_ I
a. I SCAH--W_en.' thq _x;wer is lurned _n, the SCAN mode will be seleded automatically. One mode indicator will
appear .b); the.'_8?cl "SCJ._..',.1"heSPEED,TIME, DISTANCE and CA.LORIF modes will oil be displayed, for five
: seconds each,-in a rel:_'affng-E,/cle.,_ second mode indlcolor will show which mode is currentlydispla),ed.

•

b.; SPEED,TIME, DISTAN,CE or CALORIE--The SPEED,TIME, DISTANCE or CALOPJEmode con be seceded for
:_n--u_.s
_1_.
y_el_19
___s_g_
SPEED,TIME, DISTANCE, CALORIE, SCAN.

MOOE button. The m_.s

will be _I_ecl

in the followln_ order:

3. To rese!the LCD disolov.'lum
theoow_offondthenon ogaln by pressingtheON/O-FF_buff_h lyre'e,
4. When. yc_uare Enbhed.ex.e.rc.i_ng,press.lheON/OFF button!o lure off the'power. Note: IFthe p_ols 9re r_otmoved
and the cc_nso_e
buflonsore cot Dressedfor Fourm|nut_s,the cowerwill turn _ aut_innl;_nllvin _-nn,._w Ik_ knl_-;_"

OPERATING

THE PERSONAL.--TRAINER

COMPUTER

Theheart of theCROSSTRAINER• is IheadvancedPERSONAL
TP,
AJNER_m_ghth_alnln_€omputer.With IbePERSON-_
AL TRAINERcomputer,you can chong'e
the weightse!fingwlth'a touchoFa button.As you exerc;se,the compbte?
_11 :
measureyour range oFmotion,showthe numberofCaloriesyou have burnedand keephack of the repetitions
and
selsyouhave completed,in the hainer mode,yc;uconselecta-speclficmusclegroup,and the computerwillguideyou_
through a seriesoFexercisesthat will developthe selectedmusclegroup.Usingthe includedCUSTOMSMARTCARD,
youcan createcustom-e;xerc;se'F_Fai"hs_:!
storethent°in mer_ for_ture workouts.Preprogrammed
SMART:'"
CARDScan also be purcha._d to helpyou achievespec!ficexercisegoals.Seethe included brochureformoreinFormotion. Pleaseread these ;nslrucffons
carefullybefur'e-operafing
the €ompu_r.
TURNING ON THE POWEI_

Plugthe translbrmer into a 120"voltoultet.
All indicatorsand displayson the computer
willflashthree fimes.'_
Tolumon the powers pressthe POWERbutton. Thefc;urdislolaysaEd v,_:i_'_i_ic_tc;_
onthe computer will light.The system
motor
may be heardwhile the weightsystemrecalibroles.Nole: Always tum on the power
whenusingthe CROSSTRAINERe.'
SELECTINGTHETONE OR STRENGTH
MODE

- PERSONAL
TRAIN._R
Computer !

MUSCle

cho
Displays ,

The PERSONALI'RAINER computer off.ers.--::_._," Stroke:
both a tone mode and a strength mode. If "_'-',:: "-Meter
your goal is to tone your musclesand develIndicators _op endurance, the tone mode shouldbe *. "_::_"
selected.IFyou want to increase the size and
strength of your muscles,the strengthmode
s_,o_:ldbe se!cctod. V_en ,,'hepo',ver is
hJmed on, the tone mode

will be selected

automatically. The tone indicator will light.
To selectthe strength mode, press the
• STRENGTHbutton. The stren.qthindicatorwill

Indicators

light.
USING THE MA.NU.AL MODE

When the power is.lamed on, the co_ldui_r'D
will be in the mon0al n'_,de.The lower part":'_ 2_
oFthe computer shows 20 exercisesthat can .....

be performedon the CROSSTRAINERe.Theindicator on exercise1 will be flashing.Pressthe right or left arrow on
the NEXTbuttonuntilthe indicator is Itashirig_,n.thefirst._r,:ise thatyou v_ant'todo. The-numberof the-exei'_iselh_t_
you selectwill be shownin the CALORIES/EXERCISE
_=NO.
display.Note:Forhelp selectingan exercise,rear to the
musc• charton the uppe_"
port oFthe'co_nputer..Pre'_'_on
thi__fluscleg_ou'l
_ that yah want to exerclse--besureto lihbss-"
_
on the circledletter/As longasyou continuet_press_'_the muscl_group,;ndico_rs'willlight on theIowe_I_rt of the_
computerIo show youwhichexercise(s)
will developtheselectedmusclegroup.

Next, pressthe IUINI: or _RI: .1_K_11-1
button,dependingon whelber you want lee first exerciseto be a lone or a strength
exercise.The WEIGHT display will show the recommendedweight se_ng for the exercise that you hove'selected. " .....
WARNING: The recommended weight selffngmay be too high or too low for you, depending upon such faders as =
your body size and physical €ondiffon. If you cannotcomplete tee desired numbers of setsanti re_,fiffons th-."weight sailing should be decreased. The weight seltlng can be changed by pressinglEe inc-rea_ or decrease bultori _:
beneath the WEIGHT display.
Each time one of the buttonsis p_:essed,IEe_welghtsetting_11cl_angeby I pound. The"
buttonscan be held down to change the weighticing" qulckty. [Theweight range for the BENCH PRESSexercise i_ 30 _.
to 250 pour_s; the weight range for all olEer exercisesis 15 to 125 pounds.)
IMPORTANT:While the weight seltlng is changlng, themotor wiil be heard and the SETSand REP5dlsplays-_ll sinew
a rapidly rotating indicator. To prevent damage to •the weight system,do
nat out
any
Bressure on the I,_
devele_._4r
.
• _ 4 r
_
/_='•I
arms or cables while the we,ght setting ,s changing.If the lat bar or rower bar is affached to lee high pulley sta!i.on,
restit in the rack near lee hlgh pulley station, if the computer senses pressure on thewelght system while the wei..ghl
sel_ng is changing, the WEIGHT display will show an e'or cede ("EEE")for Iwo seconds, and the.vtelght se_ng will
stop changing• The WEIGHT display will then show the current weight set_ng. Make sure that there is no pressure
on the leg developer, arms or €_bles. Pressthe increase or decr_se buffon 1_eneaththe WEIGHT dlsplayagaln
change the weight se_ng as desired. Wait for'lha souredof the motor !o stop before you'€onffnue.
-.

._.

The SETSand REPSdisplays will show the recommendednumbersoFsetsand repetitionsfor the exercise thai you hove
selected.If Desired, the number of sets or reptilians can be changed by E_ressingthe increaseor decrease button" -' " :
beneath the SETSor REPSdisplay. Each tlme one of the buttonsis pressed,the number of setsor repetitionswlJl change

toy
1.The
range
o(se !s tog.Th.ng:oF e titions
is2to20. :,
Begin the exercise that _,ou hove selected.
(Refer
to pages 17 through 20 oF this owner's manual for infor_atiBn al:_t
the proper form for the exercise.) During your firstrepetition,the computerwill measure y_ourrange oFmotion-'--_y, ta "°move through the fall range-of motion for the exercise. D _rlng each following repetition, lee STROKE meter;will sho_, :
your range oF motion -ify to reach 100% during each repetition.As you exercise, the SETSand REPSdlsplaysw-illshow"
the numbersof serf,and repetitionsremaining to be completed.One tone will sound after each repetition is completed, "
two tones will sound after each set is completed,and three tones will sound after oil repetitionsand setshov_ b_eh co_plated. In addition, the CALORIESindicator will fight, and the CALORIES/EXERCISENO. displaywill show the number _F
Calories lear you have burned.
..-

IMPORTANT:

For effective exercise, rest for 1 minute after each set if you are doing a tone exercise, and 3 n'llnutes"

after each set if yo_ are doing a strength •x-•r-else.Your body will burn Calories at all times--at an increased rate
while you are _rformTng repet_l_ons,and at a decreasedran "._;le you are rasing. As soon as you _in
'_e f_rst
exercise, the computer will begln counting the Caloriesyou are burning, belh wh'le you are performing repetifio_s
and while you_are resffng. In order to fin'd the number of Caloriesyou bum during your workout, note the number :
that is shownas soon as you _:omp_eteyour lastexerc]_: .
e

_
,•
.
o
r you hove - completed
all of tee repetitionsand
setsfar lee firstexerase
that you selected,press the right or left "-"
arrow on the NEXT button _ selectthe next exerclse_not);ou wont to do. Repeat the procedure described abo_v'efor the
next exercise. (Notei If you ._,elect
on exercise the! involves only one arm or leg, such as the SINGLE LEG CURLexercise,
the numbersoFrepetitionsand setsshown in lee SETSand REPSdisplays should be performed once using th_ right arm
or leg, and once_using_the
"left a;'m"orleg. AJter_pleting
the repetitionsand setsusing one arm or leg, press'the right
arrow on lee NEXT bulton, then press the left arraw-oh lee NEXT button, and I_en repeat therepetitionsand setsuslng'£_
the olE_ arm or.leg.) Sel_ect6s many exercises as desired untilyour workout is completed.

USING THE TRAINER MODE
Pressthe TRAINER button. The trainer indlcal-or_villlight. Next, refer to the muscle chart on the upi_erport of tee c6m-".:
puter. An indicator will be lighted on muscle group "A." If you wont _ exercise a differ•n! muscle group first, l_ress on
the deslr_ musclegroul0--_-besure to I_resson the clrcle_letter_ ÷

1")

Once you have selectedthe first musclegroup that you w.ontto _ercise , rek,r to the Icier part of the €._pu_r. One or
more indlcato3swill be lighted, showing you which exerase(s)10do to develop the selectedmuscle group, on..eof the
indicatorswl
befiashinnto_how_ouwhichekercise_todofir_i_f_uw_n_s_dp.`.`_efir_texerdse,_Press`theri_ht
."
arrow on the NEXT button until thein°dicator is floshi'ng_n _e _-'r¢!" _"t_' t y._ Wg"n| !o do fir_,i.The'fiomb:erof the" ' _ ?,
exercise
will be shownin theCALORIES/EXERCISEHal dlipl6y.N_._,_pre_i
theTONE0rSTRENGTH
bu_;depend-

mgonwhetheryouwantthefirstexeraseto bea toneora s_rength
exerc!se:
The WE!GHI_.
d,sp1ay
wtllsho_ _ rec •ommended
weightse_ngforthefirstexercise. !f deslt:ed,the _elghts_n§ re:anbe.ch_n_ecl. This can be':dgne m the _:
same manner'as when the_computer is in the manual m_cle.The s_soafid REPSd!sp!ay_,
wi!lshowthe recommen_d.
numbers of setsand repetitions for the first exercise. If desi_,d, the nu_nbero[ setsOr ie,_etiffons con be chonaed. This _'_
can be done in the same manner as when the computeris in the manual mode..

Beginthefirstexerclse,
A_youexerdse,the"_om_a'_willprovide
Ihesamefeedbackaswhenit isinIhemanualmode.
After you have c0mpleted all of the repetitlohs0nd setsfor the firste_erclse_pi:essthe fight arrow on the NEXT burn
to sebct the next exerase that you want to do. Do as many Qf the indicated exercises as desired."
When you ha;,,e"c_p1eted th& desired e._ei:ci_ for the first mu_le -gt:_,upthat you selected, pros on the nexf muscle.
group that you V.Gntto exerds_ Do'as many'of the indicated_rclses as desired. Sel_t as many muscleg'_0S'_:
desired until your war'out is €ompleted."

UStNG
TH-E
CusTO starer
IMPORTANTi Before inserting or remov|ng theCUSTOM SMART CARD, press the POWER button to turn off .thepower. Insert the CUSTOM .
SMART CARD'!_I.o the left s,de oFthe _-omputer._

PressthePOWER
bu on
toturnonthe

IMPORTANT: When the cUSTOM SMART CARD
is used, the exercise insert and the decal sheet'
mustbe usecl.or some weight se_ngs will n#t,
be accurate. :
The first step in creating on exercise program is
to selectthe exercises that you want to indu_Jein
your firstworkout. Lay the_exercise insert down.
so the spaces i3umbered I through 20 are on"::
lop. Nex b refer to poges ] 7 through 24 o! this ,
owner's manual and selectabout 6 to 10 _e_'b
clsesthat you want to include in the warkout:For
each exercise that you select, apply a decal to
one o_the first 6 to 10 spaces0n the insert. IF :.:
there is a printed decal for the exercise, apply -"
the printed decal; if there is not a printed decal,
apply a blank decal and write the name 0f _e
exerciseor_.the decal.[Note:Whenever _e _;_:
BENCH PRESSexercise is included in 0 wo_out,
the decal for the exercise mustbe opt_lied to the
space numbered 1, 11, 21 or 3 ! on the insert. If
the BENCH PRESSexercise is not included, those
spacesmust be left emply.) Next, label all of the
decals on the insert'bilh a designatior_such as ::
"DAY 1 ." A sample workout is.shown at the right.

After you have applied a decal to the exercise insert for each of the exerc|sesthat you want to include in your first
workout, fit the four tabs on the insertink) the slotsin the lower part of the computer.Make surethe!' I_e i_se_ iS tu_med
so the decals are visible, fl_e useoF the remalnin.qspaceson the insertwill be explained below.)

Next, a weight,s_tand repetitionseltlngsl_._ldbe pr.ogrammed
for _ch o|_a exer.ci._s,
and _qwOrkout shouldbe.j:
storedon theCUSTOMSMARTCARD.
Pressthe CREATEPROGRAM button.The indlcator next to the button will light. Pressthe right or left arrow on the NEXT
bulton, if necessary,until the indicator is flashing on the first spaceon the exercise insert where a decal has been
applied. The number of the exercise will be shown in the CAlORIES/EXERCISENO. display. Next, press the TONE or
STRENGTH button,depending on whether you want the first exercise to be a tone or a s_engthexercise. The indicator
next to the buttonyou presswill light. The WEIGHT, SETSand REPSdisplayswill show the recommendedweight selling
and numbers oFsetsand repetitionsfor the first exercise. WARNING: The recommended weight setting may be too
high or too low far you, depending on such factors as your body slze and physical condition. If you cannot complete the recommended numbers of sets and repetitions, the weight setting should be decreased. If desired, the
weight, set or repetition settingcan be changed by pressingthe increaseor decrease button below the WEIGHT, SETS
or REPSdisplay. The weight setting can be changed in incrementsoF 1 pound;the buttonscan be held down to change
the weight settingquickly..Thenumber oF setsor repetitionscan be changed in increments oF 1. The range oF setsis 1 to
9. The range of repetitionsis 2 to 20. After you have programmed the desired weight, set and repetition seltingsfor the
first exercise, press the STORE"button.The indicator will remain lightedon the first exercise on the exercise insert, and
the indicator will begin flashingon the next exercise on the insert. Pressthe TONE or STRFNGTH button and program
weight, set and repetition settings for the next exercise as describedabove. Pressthe STOREbutton. Repeat for each oF
the exerciseson the insert.The workout will then be storedon the CUSTOM SMART CARD.
o'
When you are ready to begin theworlcout, pressthe RUN PROGRAM bulton. The indicator next to the button will light.
The indicatorswill light on all oFthe spaces on the exercise insertwhere decals have been applied. The indicator _11 be
flashing on the first exercise oFthe workout. Begin the first exerclse. (ReFerto pages 17 through 24 oF this owner's"
manual for information about Ihe proper form for the exercise.) As you exercise, the computerwill provide the same
feedback as when it is in the manual mode. After you hove completedall of the setsand repetitionsfor the first exercise, press the right arrow on the NEXT button. The indicator will begin flashingon the nextexercise oFthe workout.
Perform the next exercise as describedabove. Repeat untilyou have completedall oF the exercises included in the
workout.
:-

The workout can be revisedas your fitnesslevel increasesor your goalschange. To revise the workout, first press
CRE.ATEPROGRAM buffon. To revisethe settingsfor an exercise,pressthe right or left arrow an the NEXT button until
the indicator is flashing on the exercise that you want to revise. Pressthe increaseor decrease button below the
WEIGHT, SETSor REPSdisplay to change the setting. Pressthe STOREbutton. To delete an exercise,press the right or
left arrow on the NEXT button untilthe indicator is flashingan the exercise that you Want to delete. Pressthe DELETE
button. Re'movethe decal for the exercise from the exercise insert.To add an exercise,attach a decal to the insertand
pressthe right or left arrow on the NEXT'button Untilthe indicator is flushingon the ne_, exercise on the insert. Program
weight, set and repetition settingsas described above. Pressthe STOREbutton.
..._"

Because there are 40 spaceson the exercise insert, a number oFdifferent workoutscan be storedon the CUSTOM
SMART CARD at the same time. For'_ample, your exercise program couldinclude three differentworkouts--one [or
Mondays, one for Wedne_lays, and one for Fridays.Or, you could createtwo different workoutsusing the spaces
numbered 1 thrc_ugh_ on the 10sert,and a Iralnlng partner could createtwo d|fferent workouts us'ng the spa_:esnumbered 21 through'40. To do Oneof the workouis, firstpress the RUN PROGRAM button. Pressthe right Or lefi.an'ow on
the NEXT button until the indicatoris flashing on the first exerciseoFthe workout that you wont to do. Then, €omplete
the workout as described above. The CUSTOM SMART CARD can be programmed in a variely OFways to fit your i_:]i-_

vidual needs.

" "

TURNING

OFFTHE POWER

To turnoff Ihe powe.r,pressfne}_)WERbulton.Note:If no buttonson thecomputerare pressedfor 30 minutes,the
power w_lllure off aut6inafically.Thetransformer
shouldbe unpluggedfrom the 120"voltoutletdurin_ _rlods of
/1onuse.

EXERCISE

GUIDE

SAFETY

TheCROSS
"r_NERe1_6k;ol{ond
le_fng'ta-u_ it L0_:ep_'y
ise_n_ol_i

_iy'as wellas=h,_';o'_s_f,_I__,

CROSS TRAINERe, Re_mbe& fn&mfo_otion re'this owner'smanual and in the FITNESSJOURNAL is geaeral in _ ,_
nalure.
Formore reformation
about exerase,consult
yourphyslaanor obtaina roputaI01e
book aboutexerase,":_::.:
WARNING: Beforebeginning any exercise program, consultyour physician. This is esoe
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Proform 831159342 User Manual CROSS TRAINER Manuals And Guides 99020117

PROFORM Weight System Manual 99020117 PROFORM Weight System Owner's Manual, PROFORM Weight System installation guides

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