Proform DRC39940 User Manual CROSSTRAINER 55/56 Manuals And Guides L0503422

PROFORM Cycle Manual L0503422 PROFORM Cycle Owner's Manual, PROFORM Cycle installation guides

User Manual: Proform DRC39940 DRC39940 PROFORM PROFORM CROSSTRAINER 55/56 - Manuals and Guides View the owners manual for your PROFORM PROFORM CROSSTRAINER 55/56 #DRC39940. Home:Fitness Equipment Parts:Proform Parts:Proform PROFORM CROSSTRAINER 55/56 Manual

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Page Count: 24

Model No. PFEX39930

Seriat No.

Serial Number Decal

QUESTIONS?

if you have questions, or if

there are missing pars, we witl

guarantee complete satisfac-

tion through direct assistance

from our factory.

TO AVOID DELAYS, PLEASE

CALL DIRECT TO OUR TOLL-

FREE CUSTOMER HOT LINE.

The trained technicians on our

customer hot line will provide

immediate assistance, free of

charge to you.

CUSTOMER HOT LINE:

1°800°999°3756

Mon.=Fri., 6a.m.=6 p.m. MST

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Keep this manuaJ

for future reference.

www.proform.com

new products, prizes,

fitness tips, and much more!

TABLE OF CONTENTS

iMPORTANT PRECAUTIONS ............................................................. 2

BEFORE YOU BEGIN ................................................................... 3

ASSEMBLY ........................................................................... 4

HOW TO USE THE RECUMBENT CYCLE .................................................... 8

RECUMBENT CYCLE EXERCISE GUIDELINES .............................................. 18

WEIGHT BENCH EXERCISE GUIDELINES .................................................. 19

MAINTENANCE AND TROUBLESHOOTING ................................................. 21

PART LIST ........................................................................... 22

EXPLODED DRAWING ................................................................. 23

HOW TO ORDER REPLACEMENT PARTS ........................................... Back Cover

LIMITED WARRANTY ........................................................... Back Cover

IMPORTANT PRECAUTIONS

;'_ WARN RNG: Toreducethe.skofae.ous_njury,readthefo.owingimportantprecau-

tionsbefore using the crosstrainer.

1. Read all instructions in this manual before

using the ctosstrainer,

that could become caught on the crosatrain-

er. Always wear shoes for foot protection.

2. it is the responsibility of the owner to ensure 9. Before using the weight bench, always

that all users of the crosstra iner are ade=

quately informed of aH precautions,

3. The crosstrainer is intended for home use

only. Do not use the crosstrainer in a com-

mercial rental or institutional setting.

4. Place the croastrainer on a level surface.

with a mat beneath it to protect the floor or

carpet. Keep the crosstrainer indoors, away

from moisture and dust.

adjust the seat to the farthest fot_vard posi-

tion. Never sit on the backrest or the head-

rest; doing so couJd cause the crosatrainer

to tip, resuJting in injury.

10. Keep your back straight when using the

crosstrainer: do not arch your back.

11. The croastrainer includes three pairs of

hand weights. Do not use other weights with

the crosstrainer.

5. Inspect and property tighten aH parts regu-

larly. Replace any worn parts immediately.

12. When you stop pedaling, allow the pedals to

slowly come to a stop.

6. Keep children under age 12 and pets away

from the crosatrainer at al_ times.

7. The crosstrainet should not be used by per-

sons weighing more than 250 pounds.

13. 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 determm=

ing heart rate trends in general

8. Wear appropriate exercise clothing when

using the crosstrainer; do not wear cJothing

14. Jfyou feel pain or dizziness while e×ercising,

stop immediately and begin cooling down.

,_ WARN JNG: Beforebeginningth_soranye×erciseprogram,consultyourphya_c_an.

This is especially important for persons over the age of 35 or persons with pre-existing health prob-

meres. Read aH instructions before using° _CON assumes no responsibility for personal injury or

property damage sustained by or through the use of this product.

BEFORE YOU BEGIN

Congratulations for selecting the new PROFORM '_

CROSSTRAINER 55. The unique PROFORM _'

CROSSTRAINER 55 combines a comfortable recum-

bent cycle with a convenient weight bench to let you

enjoy both aerobic exercise and strength training

exercise in the convenience of your home.

For your benefit, read this manual carefully before

you use the crosstrainer. If you have questions after

reading this manual, please call our Customer Service

Department toll=free at 1=800=999=3756, Monday

through Friday, 6 a.m. until 6 p.m. Mountain Time

(excluding holidays). To help us assist you, please

note the product model number and serial number

before calling. The model number is PFEX39930. The

serial number can be found on a decal attached to the

crosstrainer (see the front cover of this manual for the

location of the decal).

Before reading further, please familiarize yourself with

the parts that are labeled in the drawing below.

Handlebar

Water Bottle Holder (no water bottle is included}

WARMNG Deca{

Fan

Console

Handgrip Pulse Sensor

Knob

Backrest

CAUTION Decal \

Seat r

"a //

Wheel

Foot

Pedal/Strap

Adjustment Pin

Hand Weight-

Adjustment Knob

CAUTION: The decals shown at the

right are found on the crosstrainer

in the locations indicated above. If

a decal is missing or illegible, call

toll-free 1-800-999-3786 to order a

free replacement decal. Apply the

decal in the Location shown. Note:

The decals are not shown actual size.

* Misuseof this

productmayresult

inseriousinjury.

, Readuser'srnanual

andfollowall

warningsand

operatinginstructions

priorto use.

,Donot allow

childrenonoraround

machine.

• Replacelabel

if damaged,illegible,

orremoved.

ASSEMBLY

Assembly requires two persons. Place all parts of the crosstrainer 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

atien wrenches, assembly requires a phitlips screwdriver _-_, an adjustable wrench

and a rubber mallet ...........

L _ ic::c1 )•

As you assemble the crosstrainer, use the drawings below to identify the small parts used in assembly. The

number in parenthesis below each drawing refers to the key number of the part, from the PART LiST on page

22. The second number refers to the quantity used in assembly. Note: Some small parts may have been pre°

assembled for shipping. If a part is not in the parts bag, check to see if it has been pre-assembled.

M6 Flat M8 Nylon MI0 Zinc Split MI0 Black Nylon M10 Zinc Nylon

Washer (71)-1 Locknut (61)--4 Washer (85)-2 Locknut (63)-2 Locknut (66)=2

1/2" Nylon M4 x 16mm M4 x 22mm M6 x 16mm M6 x 25.4mm Button

Locknut (52)-1 Screw (73)-6 Screw (91)=2 Screw (64)-5 Screw (79)-1

M6 x 50mm Screw (69)-1 M8 x 14mm Button

Screw (88)=1

i1\

M8 x 39mm Button

Bolt (76)-2

M8 x 12mm Button

Screw (94)-4 M10 x 52mm Zinc Button

Bolt (68)=2 M10 x 45mm Button

Screw (74)-2

M10 x 112mm Carriage Bolt (65)-2

1/2" x 70mm Button Bolt (51)-1 i

1. While another person lifts the front of the Frame (1),

attach the Front Stabilizer (2) to the Frame with two

MI0 x 112mm Carriage Bolts (65) and two MI0 Black

Nylon Locknuts (63). Make sure that the Front

Stabilizer is turned so the Wheels (30) are not

touching the floor.

2. Orient the Frame Rail (3) as shown, with the hexago z

nal holes in the indicated position, insert the end of the

Frame Rail into the Rear Stabilizer Covers (7, 8) as

shown. Attach the Rear Stabilizer Covers with two M10

x 45ram Button Screws (74).

3. Locate the Knob (not shown) on the Seat Carriage (4).

Turn the Knob counterclockwise two or three turns to

loosen it. Next, pull the Knob, slide the Seat Carriage

onto the Frame Rail (3), and then release the Knob.

Make sure that the Seat Carriage is oriented as shown.

Move the Seat Carriage back and forth slightly until

it locks into position. Then, tighten the Knob.

Slide the Frame Rail (3) onto the indicated round tubes

on the Frame (1). Attach the Frame Rail with two MI0

x 52mm Zinc Button Bolts (68), two MI 0 Zinc Split

Washers (85), and two M10 Zinc Nylon Locknuts (66).

Set the six Hand Weights (not shown) on the Rear

Stabilizer Covers (7, 8) as shown on page 3.

4. With the help of a second person, slide the Backrest

Frame (5) onto the top of the Seat Carriage (4). Next,

slide the bracket on the Seat Frame (6) over the

rounded brackets on the Backrest Frame. Align the

indicated holes in the Seat Frame, the Backrest

Frame, and the Seat Carriage, and insert the 1/2" x

70mm Button Bolt (51) into the holes. Then, tighten the

1/2" Nylon Locknut (52) onto the Bolt.

Pivot the Backrest Frame (5) up until it is nearly vertical.

Insert the Adjustment Pin (29) into the lowest hole in

the rounded brackets on the Backrest Frame and

through the corresponding hole in the Seat Carriage (4).

65 3O

Hexagonal

Holes

368

3 4\

Align

these

holes

Knob

5. AttachtheSeat(12)to theSeatFrame(6)withthree

M6x 16mmScrews(64).

6. AttachtheBackrest(10)totheBackrestFrame(5)

withtwoM6x 16mmScrews(64),anM6x 50mm

Screw(69),andanM6FlatWasher(71).

7. WhileanotherpersonholdstheUpright(13)inthe

positionshown,connecttheUpperWireHarness(35)

to theLowerWireHarness(36).Carefullypull the

upperend of the Upper Wire Harness to remove

any slack from the Wire Harnesses.

Turn the Knob (not shown) on the right side of the

Frame (1) counterclockwise two or three turns to

loosen it. Next, puJJthe Knob, insert the Upright (13)

into the Frame, and then release the Knob. Move the

Upright up and down stightly unt/ it locks into

posit{on. Be careful to avoid p{nching the Wire

Harnesses (35, 36). Tighten the indicated M6 x

25Amm Button Screw (79) into the slot in the side of

the Upright.

8. Slide the two Handlebar Collars (77) onto the Left

Handlebar (11). insert the Right Handlebar (15)into

the Left Handlebar. Connect the Handlebar Collars, the

Left Handlebar, and the Right Handlebar with two M4 x

16mm Screws (73).

Attach the Handlebar Bracket (95) to the Left and

Right Handlebars (11, 15) with four M8 x 12mm Button

Screws (94).

Attach the Handlebar Bracket (95) to the Upright (13)

with two M8 x 39mm Button Bolts (76), two M8 Nylon

Locknuts (61), and an M8 x 14ram Button Screw (88).

10 5

Slot\

73 61

WhileanotherpersonholdstheConsole(16)inthe

positionshown,connectthewireharnessonthe

Consoleto theUpperWireHarness(35).Insertthe

excesswireharnessintotheUpright(13).

AttachtheConsole(16)totheUpright(13)withfour

M4x 16mmScrews(73).Becarefulto avoidpinch-

ing thewire harnesses.

AttachtheWaterBottleHolder(89)to theUpright

(13)withtwoM4x 22mmScrews(91).

10.TheConsole(16)requiresfour"D"batteries(not

included);alkalinebatteriesarerecommended.Pull

openthebatterydrawer.Insertfourbatteriesintothe

batterydrawer.Makesurethatthe batteriesareori-

entedasshownby thediagraminsidethebattery

drawer.Closethebatterydrawer.Note:Whenthebat-

teriesareinstalledcorrectly,thefanwillturnonfora

moment.

11.IdentifytheLeftPedal(24),whichis markedwithan

"L" Usinganadjustablewrench,firmlytightenthe

LeftPedalcounterclockwiseintotheLeftCrankArm

(42).TightentheRightPedal(notshown)clockwise

intotheRightCrankArm(notshown)inthesame

way.Important:TightenbothPedalsasfirmlyas

possible.Afterusingthe crosstrainerfor one

week,retightenthePedals.Forthebestperfor-

mance,thePedalsmustbekeptproperlytightened.

AdjusttheLeftPedalStrap(25)to thedesiredposition

andpresstheendof theStrapontothetabontheLeft

Pedal(24).AdjusttheRightPedalStrap(notshown)

inthesameway.

Wire

Harness

Batteries

Battery

Drawer

12. Make sure that aH parts of the crosstrainer 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

crosstrainer.

HOW TO USE THE RECUMBENT CYCLE

The crosstrainer features a recumbent cycle for aerobic exercise, and a convenient weight bench for strength

training exercise. To use the recumbent cycle, see pages 8 to 18. To use the weight bench, see page 19.

HOW TO ADJUST THE BACKREST HOW TO ADJUST THE UPRIGHT

When the recum-

bent cycle is used,

the backrest should

be in the upright

position. To adjust

the backrest, first

pull out the adjust-

ment pin. Raise the

backrest until it is

neady vertical, and

then insert the

adjustment pin into

the indicated hole

in the rounded

brackets and the

corresponding hole

in the seat carriage.

HOW TO ADJUST THE SEAT

Backrest

Seat

Carriage

The upright can be

adjusted to the Upright

height that is the

most comfortable for

you. To adjust the

upright, first turn the

indicated adjust- Knob

ment knob counter-

clockwise two or

three turns to

loosen it (if the knob

is not loosened enough, it may scratch the upright).

Next, pull the knob, slide the upright to the desired

height, and then release the knob. Move the upright

up and down slightly until it locks into position.

Then, turn the knob clockwise until it is tight. IMPOR-

TAN'[.' After you adjust the upright, make sure that

your knees will not touch the handgrip pulse sen-

sor when you pedal.

For effective exer-

cise, the seat

should be in the

proper position. As

you pedal, there

should be a slight

bend in your knees

when the pedals

are in the farthest

position. To adjust

the seat, first turn

the indicated

adjustment knob Carriage

counterclockwise

two or three turns

to loosen it (if the knob is not loosened enough, it may

scratch the rail). Next, pull the knob, slide the seat car-

riage to the desired position, and then release the

knob. Move the seat carriage back and forth slightly

until it locks into posit{on. Then, turn the knob clock-

wise until it is tight.

HOW TO ADJUST THE PEDAL STRAPS

To adjust the pedal

straps, first pull the

ends of the straps

off the tabs on the

pedals. Adjust the

straps to the

desired positions,

and then press the

ends of the straps

back onto the tabs.

Tab

Strap

HOW TO USE THE HAND WEIGHTS

The included hand weights can be used for a variety

of strength training exercises with the weight bench

(see page 19). In addition, the hand weights can be

used with the recumbent cycle. As you pedal, press

the hand weights over your head, raise the hand

weights out to your sides until your hands are level

with your shoulders, or do arm curls with the hand

weights.

DisplayButtons

Button

f .........................................

_ Stoat±Programs

i, -,_ v _ i VVeightLoss Interval 1 3 Aerobic Progressfve

WeightLoss Plateau 4 Aerobic Interval

5 Performanoe Progressive

6 PeCrormanoe Interval

On/Reset Button

Resistance Buttons

FEATURES OF THE CONSOLE

The advanced console offers a selection of features

designed to make your workouts more enjoyable and

effective. When the manual mode of the console is

selected, the resistance of the pedals can be changed

with the touch of a button. As you pedal, the console

will provide continuous exercise feedback. You can

even measure your heart rate using the built-in hand-

grip pulse sensor.

in addition, the console offers six Smart programs. Each

program automatically changes the resistance of the

pedals and prompts you to increase or decrease your

pace as it guides you through an effective workout.

The console also features iFF.com interactive technol-

ogy. Having iFF.com interactive technology is like hav-

ing a personal trainer in your home. Using a stereo

audio cable (available at electronics stores), you can

connect the recumbent cycle to your home stereo,

portable stereo, computer, or VCR and play special

iFIT.com CD and video programs (iFIT.com CDs and

videocassettes are available separately), iFF.com CD

and video programs automatically control the resis-

tance of the pedals and prompt you to vary your pace

as a personal trainer coaches you through every step

of your workout. High-energy music provides added

motivation. To purchase iFIT.com CDs and video-

cassettes, call toll-free 1-800-735-0768.

With the recumbent cycle connected to your computer,

you can also go to our Web site at www.iFIT.com and

access programs directly from the internet. Explore

www.iFIT.com for more information.

To use the manual mode of the console, see page

10. To use a Smart program, see page 12. To use

an iFIT.com CD or videocassette, see page 16. To

use a program directly from our Web site, see page

17.

HOWTOUSETHEMANUALMODE

TurnontheconsoJe.

Note:Theconsolerequiresfour1.5V"D"batteries

(seeassemblystep10onpage7).

Toturnontheconsole,presstheOn/Resetbutton

orbeginpedaling.(Seethedrawingonpage9to

identifytheOn/Resetbutton.)

Selectthemanualmode.

Eachtimetheconsoleis

turnedon,themanual

modewillbeselected,if a

programhasbeenselect-

ed,selectthemanual

modebypressingthe

Programbuttonrepeated-

lyuntilthelettersRPM

appearinthesmalldisplay.

Beginpedalingandchangethe resistanceof

the pedalsasdesired.

Asyoupedal,changetheresistanceoftheped=

aisbypressingthe+and- buttonsbelowthe

largedisplay.Therearetenresistancelevels--

level10isthemostchallenging.Note:Afterthe

buttonsarepressed,it willtakeafewsecondsfor

theresistancetoreachtheselectedsetting.

FoJtowyour progresswiththesmalldisplay

andthelarge display.

The small display wHJ

show your pedaling pace,

in revolutions per minute

(RPM). The indicator bar

in the small display will

increase or decrease in

length as you increase or

decrease your pedaling

pace.

indicator Bar

The upper sec-

tion of the

large display

wiJJshow the

distance you

have pedaled

and the numbers of calories and fat ca[odes you

have burned (see FAT BURNING on page 18 for

an explanation of fat calories). The display will

change from one number to the next every few

seconds, if you use the handgrip pulse sensor,

the display will also show your heart rate (see

step 5 on page 11).

To view only the distance

you have pedaled or the

number of calories or fat

calories you have burned,

press the upper button on

the left side of the large

display until only the word

DISTANCE, CALORIES, or

Upper Button

FAT CALORIES appears in the upper section of

the large display. Make sure that the word SCAN

does not appear. To again view the distance you

have pedaled and the numbers of calories and

fat calories you have burned, press the upper

button until the word SCAN reappears.

The center of

the _arge display

will show the

elapsed time and

your current pace

(pace is shown in

minutes per mile). The display will change from

one number to the other every few seconds.

Note: When a program is selected, the display

will show the time remaining in the program

instead of the elapsed time.

To view only the elapsed time or your pace, press

the center button on the left side of the large dis-

play until only the word TIME or PACE appears.

Make sure that the word SCAN does not appear.

To view both the elapsed time and your pace,

press the center button until the word SCAN

reappears.

The lower sec-

tion of the marge

display will show

your pedaling

speed and the

resistance level.

The display will change from one number to the

other every few seconds.

To view only your pedaling speed or the resis-

tance level, press the lower button on the left

side of the large display until only the word

SPEED or RESISTANCE appears. Make sure

that the word SCAN does not appear. To view

both your pedaling speed and the resistance

level, press the lower button until the word SCAN

reappears.

To reset the displays, press the On/Reset button.

Note: The con=

sole can show

speed and dis= Q

tance in either

miles or kilo=

meters. The let=

ters MPH or KM/H will appear in the lower section

of the large display to show which system of mea=

surement is selected. To change the system of

measurement, hold down the On/Reset button for

about six seconds. Note: When the button is held

down, the fan will turn on for a moment. When the

batteries are replaced, it may be necessary to res=

elect the desired system of measurement.

Measure your heart rate if desired.

if there are

thin sheets of Metal

plastic on the Contacts

metam contacts

on the hand=

grips, peel off

the plastic. To

use the hand-

grip pulse sen-

sor, hold the handgrips with your palms resting

against the metal contacts. Avoid moving your

hands. When your pulse is detected, the heart-

shaped indicator in the large display will flash

each time your heart beats. After a moment, two

dashes (= =) will appear and then your heart rate

will be shown.

For the most accurate heart rate reading, continue

to hold the handgdps for about 30 seconds. Note:

When you first hold the handgrips, the large dis-

play will show your heart rate continuously for 30

seconds. The display will then show your heart

rate along with other feedback modes.

Turn on the fan if desired.

To turn on the

fan at low speed,

press the fan

button. To turn

on the fan at

high speed,

press the fan Button

button a second

time. To turn off

the fan, press the fan button a third time.

Thumb

Wheel

Rotate the thumb wheel on the right side of the

console to pivot the fan to the desired angle.

When you are finished exercising, the console

witl automatically turn off.

If the pedals are not moved for a few seconds,

the displays wiJJpause and the time will flash in

the large display.

If the pedals are not moved and the console but=

tons are not pressed for a few minutes, the con=

sole will turn off to conserve the batteries.

HOW TO USE A SMART PROGRAM

Each Smart program will automatically change the

resistance of the pedals and prompt you to increase or

decrease your pace as it guides you through an effec-

tive workout. Programs 1 and 2 are weight Joss pro-

grams, programs 3 and 4 are aerobic programs, and

programs 5 and 6 are high-performance programs.

Follow the steps below to use a Smart program.

Turn on the console.

See step 1 on page 10.

Select one of the Smart programs.

Each time the console is

turned on, the manual

mode will be selected. To

select a Smart program,

press the Program button

repeatedly until the num=

ber 1, 2, 3, 4, 5, or 6

appears in the small dis=

play.

Begin pedaling to start the program.

To start the program, simply begin pedaling. Each

Smart program consists of 20 or 30 one-minute

periods. One resistance level and one target pace

are programmed for each period. (The same

resistance level and/or target pace may be pro-

grammed for two or more consecutive periods.)

At the end of each period of the program, the

resistance of the pedals will automatically change

if a different resistance level is programmed for

the next period. Note: if the resistance level is too

high or too low, you can change it by pressing the

+ and = buttons below the large display. However,

when the current period is completed, the resis-

tance of the pedals will automatically change if a

different resistance level is programmed for the

next period.

The target pace

for the current

period will be

shown by the

arrows in the

small display. To

pedal at the target

pace, simply

increase or decrease your pace until there is one

arrow pointing to each segment of the indicator

bar (see the drawing above). At the end of each

period, the number of arrows will change if a dif=

ferent target pace is programmed for the next

period. When the number of arrows changes,

change your pace until there is again one arrow

pointing to each segment of the indicator bar.

important: The target pace is intended only to

provide a goa!. Your actual pace may be slow-

er than the target pace, especially during the

first few months of your exercise program.

Make sure to pedal at a pace that is comfort-

able for you.

During the program, the center of the large dis=

play will show the time remaining in the program.

If you stop pedaling for a few seconds, the dis=

plays will pause and the time will flash. If you

continue pedaling after the program is completed,

the displays will continue to show exercise feed-

back.

Follow your progress with the large display.

See step 4 on page 10.

Measure your heart rate if desired.

See step 5 on page 11.

Turn on the fan if desired.

See step 6 on page 11.

When you are finished exercising, the console

witl automatically turn off.

See step 7 on page 11.

NOWTO CONNECT YOUR CD PLAYER, VCR_

OR COMPUTER

To use iFIT.com CDs, the recumbent cycle must be

connected to your portable CD player, portable stereo,

home stereo, or computer with CD player. See pages

13 and 14 for connecting instructions. To use iF_T.com

videocassettes, the recumbent cycle must be con-

nected to your VCR. See page 15 for connecting

instructions. To use iFIT.com programs directly from

out Web site, the recumbent cycle must be connected

to your home computer. See page 14 for connecting

instructions.

HOW TO CONNECT YOUR PORTABLE CD PLAYER

Note: _fyour CD player has separate LiNE OUT

and PHONES jacks, see instruction A below, if

your CD player has only one jack, see instruction B.

A. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into the LiNE OUT jack on your CD player.

Plug your headphones into the PHONES jack.

Audio [_ Head-

_j phones

B. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into a 1/8" Y-adapter (available at electronics

stores). Plug the Y-adapter into the PHONES jack

on your CD player. Plug your headphones into the

other side of the Y-adapter.

HOW TO CONNECT YOUR PORTABLE STEREO

Note: If your stereo has an RCA-type AUDIO OUT

jack, see instruction A be!ow. If your stereo has a

1/8" UNE OUT jack, see instruction B. if your

stereo has only a PHONES jack, see instruction C.

A. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into the AUDIO OUT jack on your stereo.

AU_O0_ LINEC_T

u _ u L-a-,

u L_T _ u u

Audio Cable

Refer to the drawing above. Plug one end of a 1/8"

to 1/8" stereo audio cable (available at electronics

stores) into the jack beneath the console. Plug the

other end of the cable into the LINE OUT jack on

your stereo.

Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into a 1/8" Y-adapter (available at electronics

stores). Plug the Y-adapter into the PHONES jack

on your stereo. Plug your headphones into the

other side of the Y-adapter.

HOW TO CONNECT YOUR HOME STEREO HOW TO CONNECT YOUR COMPUTER

Note: if your stereo has an unused LiNE OUT jack,

see instruction A below. Jf the LiNE OUT jack is

being used, see instruction B.

A. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into the LiNE OUT jack on your stereo.

Note: if your computer has a 1/8" LINE OUT jack,

see instruction A. If your computer has only a

PHONES jack, see instruction B.

A. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into the LiNE OUT jack on your computer.

B. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack beneath

the console. Plug the other end of the cable into an

RCA Y-adapter (available at electronics stores).

Next, remove the wire that is currently plugged into

the LiNE OUT jack on your stereo and plug the wire

into the unused side of the Y-adapter. Plug the Y-

adapter into the LiNE OUT jack on your stereo.

Audio

Cable

i®.... -__

RCA

Y-adapter

Wire removed from _c_,=_

LiNE OUT jack

L_0U_

Audio

B. Plug one end of a 1/8" to 1/8" stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into a 1/8" Y-adapter (available at electronics

stores). Plug the Y-adapter into the PHONES jack

on your computer. Plug your headphones or speak-

ers into the other side of the Y-adapter.

Audio Cable

LP!o E!.. I

1/8"

Y:adapter

Head phones/Speakers-i_c:3z_ ,

HOW TO CONNECT YOUR VCR

Note: ifyour VCR has an unused AUDIO OUT jack,

see instructionA below. JftheAUDIO OUT jack is

being used, see instruction B. Jf you have a TV

with abuiltdnVCR, see instructionB. if your VCR

isconnected to your home stereo,see HOW TO

CONNECT YOUR HOME STEREO on page 14.

A. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into the AUDIO OUT jack on your VCR.

A..2.i

0=.L"D22fi=..

.....@ i

....@i

Audio Cable

B. Plug one end of a 1/8" to RCA stereo audio cable

(available at electronics stores) into the jack

beneath the console. Plug the other end of the

cable into an RCA Y=adapter (available at electron=

ics stores). Next, remove the wire that is currently

plugged into the AUDIO OUT jack on your VCR

and plug the wire into the unused side of the Y=

adapter. Plug the Y=adapter into the AUDIO OUT

jack on your VCR.

B .......

...... =,

Cable AUDIO OUT jack

HOW TO USE IFIT.COM CD AND VIDEO

PROGRAMS

To use iFF.com CDs or videocassettes, the recum=

bent cycle must be connected to your portable CD

player, portable stereo, home stereo, computer with

CD player, or VCR. See HOW TO CONNECT YOUR

CD PLAYER, VCR, OR COMPUTER on page 13. To

purchase iFIT.com CDs and videocassettes, call

toil-free 1-800-735-0768.

Follow the steps below to use an iFF.com CD or

video program.

Turn on the console.

See step 1 on page 10.

Select the iF_T.com mode.

Each time the console is

turned on, the manual

mode will be selected. To

select the iFIT.com mode,

press the iFF.com button.

The indicator near the

button will light and the

letters iF will appear in

the small display.

Insert the iF_T.com CD or videocassette.

if you are using an iFIT.com CD, insert the CD

into your CD player, if you are using an iFIT.com

videocassette, insert the videocassette into your

VCR.

Press the play button on your CD player or

VCR.

A moment after the play button is pressed, your

personal trainer will begin guiding you through

your workout. Simply follow your personal trainer's

instructions.

The program will function in almost the same way

as a Smart program (see step 3 on page 12).

However, an electronic "chirping" sound will alert

you when the resistance level and/or the target

pace is about to change.

Note: If the resistance of the pedals and/or the

target pace does not change when a "chirp" is

heard:

Make sure that the indicator near the iFiT.com

button is lit.

, Adjust the volume of your CD player or VCR.

If the volume is too high or too low, the con-

sole may not detect the program signams.

, Make sure that the audio cable is properly

connected and that it is fulty plugged in.

Follow your progress with the large display.

See step 4 on page 10.

Measure your heart rate if desired.

See step 5 on page 11.

Turn on the fan if desired.

See step 6 on page 11.

When you are finished exercising, the console

witl automatically turn off.

See step 7 on page 11.

HOW TO USE PROGRAMS DIRECTLY FROM

OUR WEB SiTE

Our Web site at www.iFF.com allows you to play

iFIT.com programs directly from the internet. To use

programs from our Web site, the recumbent cycle

must be connected to your computer. See HOW TO

CONNECT YOUR COMPUTER on page 14. In addi-

tion, you must have an internet connection and an

internet service provider. A list of specific system

requirements will be found on our Web site.

Follow the steps below to use a program from our

Web site.

Turn on the console.

See step 1 on page 10.

Select the iF_T.com mode.

Each time the console is

turned on, the manual

mode will be selected. To

select the iFF.com mode,

press the iFF.com button.

The indicator near the

button will light and the

letters IF will appear in

the small display.

Go to your computer and start an internet

connection.

Start your Web browser, if necessary, and go

to our Web site at v_,_Jv.iF_T.com.

Follow the desired links on our Web site to

select a program.

Follow the on-line instructions to start the

program.

When you start the program, an on=screen count-

down will begin.

Return to the recumbent cycle and begin

pedaling.

When the on=screen countdown ends, the pro=

gram will begin. The program will function in

almost the same way as a Smart program (see

step 3 on page 12). However, an electronic "chirp-

ing" sound will alert you when the resistance level

and/or the target pace is about to change.

Follow your progress with the large dispJay.

See step 4 on page 10.

Measure your heart rate if desired.

See step 5 on page 11.

When you are finished exercising, the console

witl automatically turn off.

See step 7 on page 11.

RECUMBENT CYCLE EXERCISE GUIDELINES

kWARNING:

Before beginning this or any exercise pro-

gram, consult your physician. This is espe-

cially important for persons over the age of 35

or persons with 9re=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 determin-

ing heart rate trends in general.

The following guidelines will help you to plan your

workouts using the recumbent cycle. Remember that

proper nutrition and adequate rest are essential for

successful results.

EXERCISE iNTENSiTY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, the key to achieving the

desired results is to exercise with the proper intensity.

The proper intensity level can be found by using your

heart rate as a guide. The chart below shows recom=

mended heart rates for fat burning, maximum fat

burning, and cardiovascular (aerobic) exercise.

265 155 145 140 130 125 115 _

145 138 130 I25 118 !i0 103 q_#2

125 120 115 110 105 95 90

20 30 40 50 60 70 80

To find the proper heart rate for you, first find your age

at the bottom of the chart (ages are rounded off to the

nearest ten years). Next, find the three numbers above

your age. The three numbers are your "training zone."

The lower two numbers are recommended heart rates

for fat burning; the highest number is the recommend-

ed heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative=

ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body

uses easily accessible carbohydrate calories for ener-

gy. 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 num=

bet in your training zone as you exercise. For maxi-

mum fat burning, adjust the intensity of your exercise

until your heart rate is near the middle number in your

training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys=

tern, your exercise must be "aerobic." Aerobic exer=

cise is activity that requires large amounts of oxygen

for prolonged periods of time. This increases the

demand on the heart to pump blood to the muscles,

and on the lungs to oxygenate the blood. For aerobic

exercise, adjust the intensity of your exercise until

your heart rate is near the highest number in your

training zone as you exercise.

WORKOUT GUiDELiNES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching

and light exercise. A proper warm-up increases your

body temperature, heart rate, and circulation in prepa=

ration for exercise.

Training zone exercise, consisting of 20 to 30 min-

utes of exercising 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.)

A cool-down, with 5 to 10 minutes of stretching. This

will increase the flexibility of your muscles and will

help to prevent post=exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three

workouts on the recumbent cycle each week. After a

few months of regular exercise, you may complete up

to five workouts each week if desired. Note: You may

wish to use the recumbent cycle and the weight

bench on alternating days. For example, plan aerobic

workouts on Monday, Wednesday, and Friday, and

plan weight training workouts on Tuesday, Thursday,

and Saturday. Make sure to rest for at least one fuji

day each week to give your body time to regenerate.

CAUTION: it is very important to avoid overdoing

it during the first few months of your exercise pro=

gram, and to progress at your own pace.

WEIGHT BENCH EXERCISE GUIDELINES

exercise program, cOnsu!t your physician,

THS is especja!!y important for persons over

the age of 35 or persons with pre,existing

health ptobJems.

HOW TO ADJUST THE BACKREST

The backrest can be adjusted to any of four positions:

the inclined (upright) position, the semi=inclined posi=

tion, the flat position, and the declined position.

To adjust the backrest, first adjust the seat to the

farthest fot_vard position (see HOW TO ADJUST

THE SEAT on page 8). Next, pull out the adjustment

pin. Pivot the backrest to the desired position, and

then insert the pin into one of the holes in the rounded

brackets and the corresponding hole in the seat car=

riage (see the inset drawing). Note: When the backrest

is in the declined position, the seat will also be declined.

CAUTION: Never sit on the backrest or the head-

rest; doing so could cause the crosstrainer to tip,

resulting in injury.

Brackets

Decline..

Flat

Semi-inclined

Inclined Pin

STRENGTH TRAINING GUIDELINES

The weight bench can be used for a variety of exercis=

es designed to trim, tone, and strengthen the body.

Please read these guidelines before using the weight

bench.

It is recommended that your strength training program

include 3 workouts each week. Note: You may wish to

use the weight bench and the recumbent cycle on

alternating days. For example, plan weight training

workouts on Tuesday, Thursday, and Saturday, and

plan aerobic workouts on Monday, Wednesday, and

Friday. Make sure to rest for at least one full day each

week to give your body time to regenerate. CAUTION:

it is very important to avoid overdoing it during the

first few months of your exercise program, and to

progress at your own pace.

Begin each workout with five to eight minutes of

stretching and light exercise to warm up. A proper

warm=up increases your body temperature, heart rate,

and circulation in preparation for exercise.

After warming up, perform a selection of weight train-

ing exercises. The chart on the backrest shows four

exercises that can be performed. Consult a reputable

book to find other exercises that can be performed

using hand weights and a weight bench. To give bal-

ance to your workouts, vary the exercises from work-

out to workout. Begin with 1 set of 12 repetitions for

each exercise. (A "repetition" is one complete cycle of

an exercise, such as one sit=up. A "set" is a series of

repetitions performed without a pause.)As your fitness

level increases, perform 2 or 3 sets for each exercise.

Always rest for at least 1 minute after each set. When

you can complete 3 sets of 12 repetitions without diffi=

culty, you may choose to use heavier weights.

CAUTION: The crosstrainer includes three pairs of

hand weights. Do not use other weights with the

crosstrainer.

Finish each workout with five to eight minutes of

stretching to cool down. This will increase your flexibility

and will help to prevent soreness.

EXERCISE FORM

For the best results, correct form is important.

Maintaining proper form means moving through the full

range of motion for each exercise, and moving only

the appropriate parts of the body. Make sure to per=

form each exercise with a smooth, steady motion.

Exhale as you exert yourself, and inhale as you return

to the starting position; never hold your breath.

STAYING MOTIVATED

For motivation, try listening to music or watching tele=

vision while you exercise. Use a calendar to keep a

record of your workouts, and record key body mea=

surements at the end of every month. Remember, the

key to lasting results is to make exercise a regular and

enjoyable part of your daily life.

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

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. Hamstr{ng Stretch

Sit with one leg extended. Bring the sole of the opposite foot

toward you and rest it against the inner thigh of your extended leg.

Reach toward your toes as far as possible. Hold for 15 counts, then

relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower

back and groin.

3. CamflAchHJes 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 ten-

dons, bend your back leg as well. Stretches: Calves, achilles ten-

dons and ankles.

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 but-

tocks 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.

MAINTENANCE AND TROUBLESHOOTING

Inspect and tighten all parts of the crosstrainer regu-

larly. Replace any worn parts immediately.

To clean the crosstrainer, 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.

BATTERY REPLACEMENT

If the console display becomes dim, the batteries

should be replaced; most console problems are the

result of low batteries. See assembly step 10 on page

7 for replacement instructions. Note: The console

requires four "D" batteries.

HOW TO LEVEL THE CROSSTRAINER

After the

crosstrainer has

been moved to

the location

where it will be

used, make sure

that both ends of

front stabilizer Foot

are touching the

floor, if the

crosstrainer

rocks slightly during use, turn one or both of the feet

under the front stabilizer until the rocking motion is

eliminated.

HANDGRIP PULSE SENSOR TROUBLESHOOTING

•Avoid moving your hands while using the handgrip

pulse sensor. Excessive movement may interfere

with heart rate readings.

•Do not hold the metal contacts too tightly; doing so

may interfere with heart rate readings.

•For the most accurate heart rate reading, hold the

metal contacts for about 15 seconds.

•For optimal performance of the handgrip pulse sen-

sor, keep the metal contacts clean. The contacts

can be cleaned with a soft cloth--never use alco-

hol, abrasives, or chemicals.

HOW TO MOVE THE CROSSTRAINER

Before moving the crosstrainer, remove the hand

weights and adjust the seat to the position shown in

the drawing below. Then, stand behind the crosstrain-

er, hold the rail in the indicated location, and lift the

rail until the crosstrainer can be moved on the front

wheels. Carefully move the crosstrainer to the desired

location and then lower it. CAUTION: To decrease

the possibility of injury, bend your legs and keep

your back straight as you lift the rait and move the

crosstrainer; make sure to lift with your legs

rather than your back.

Wheel

PART LiST--Model No. PFEX39930 R0703A

Key No. Qty. Description Key No. Qty. Description

1 1 Frame 50 1

2 1 Front Stabilizer 51 1

3 1 Frame Extension 52 1

4 1 Seat Carriage 53 1

5 1 Backrest Frame 54 1

6 1 Seat Frame 55 1

7 1 Rear Stabilizer Cover 56 2

8 1 Front Stabilizer Cover 57 1

9 1 Rear Stabilizer 58 2

10 1 Backrest 59 1

11 1 Left Handlebar 60 4

12 1 Seat 61 5

13 1 Upright 62 2

14 1 Upright Bushing 63 2

15 1 Right Handlebar 64 7

16 1 Console 65 2

17 1 Left Side Shield 66 2

18 1 Right Side Shield 67 1

19 1 Side Shield Cover 68 2

20 2 Seat Carriage Bushing 69 1

21 2 Small Hand Weight 70 8

22 2 Medium Hand Weight 71 1

23 2 Large Hand Weight 72 5

24 1 Left Pedal 73 12

25 1 Left Pedal Strap 74 2

26 1 Right Pedal 75 4

27 1 Right Pedal Strap 76 2

28 2 Adjustment Knob 77 2

29 1 Adjustment Pin 78 2

30 2 Wheel 79 1

31 1 Left Front Endcap 80 2

32 1 Right Front Endcap 81 4

33 2 Foot 82 1

34 1 Adjustment Motor 83 4

35 1 Upper Wire Harness 84 2

36 1 Lower Wire Harness 85 2

37 1 Flywheel 86 2

38 1 Magnet 87 1

39 1 Flywheel Axle 88 1

40 2 Flywheel Bearing 89 1

41 1 "C" Magnet 90 2

42 1 Left Crank Arm 91 2

43 1 Reed Switch/Wire 92 1

44 1 Crank Bearing Assembly 93 2

45 4 M5 Flat Washer 94 4

46 1 Adjustment Cable 95 1

47 1 Return Spring # 1

48 2 M6 Nylon Locknut # 3

49 2 Seat Bushing

Backrest Frame Endcap

1/2" x 70mm Button Bolt

1/2" Nylon Locknut

Belt

Pulley/Crank

M6 x 25mm Bolt

Flange Screw

Right Crank Arm

M6 Eyebolt

"U" Bracket

M6 Nut

M8 Nylon Locknut

Flywheel Washer

MI0 Black Nylon Locknut

M6 x 16mm Screw

M10 x 112mm Carriage Bolt

MI0 Zinc Nylon Locknut

"C" Magnet Bracket

MI0 x 52mm Zinc Button Bolt

M6 x 50mm Screw

M5 x 7mm Screw

M6 Flat Washer

M4 x 25mm Screw

M4 x 16mm Screw

M10 x 45mm Button Screw

M4 x 38mm Round Head Screw

M8 x 39mm Button Bolt

Handlebar Collar

M5 Nut

M6 x 25.4mm Button Screw

M6 x 72mm Button Screw

M5 x 12mm Bolt

Reed Switch Clamp

M5 Nylon Locknut

M4 x 12mm Round Head Screw

M10 Zinc Split Washer

Foam Grip

M6 Large Washer

M8 x 14mm Button Screw

Water Bottle Holder

Handlebar Foam

M4 x 22mm Screw

M4 x 8mm Screw

Seat Frame Endcap

M8 x 12mm Button Screw

Handlebar Bracket

User's Manual

Allen Wrench

Note: "#' indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover

of this manual for information about ordering replacement parts.

¢¢

65 80

31 61

/32

73 14

38 12

/50

0 29

¢¢

,,,,4

HOW TO ORDER REPLACEMENT PARTS

To order replacement parts, call our Customer Service Department tollzfree at 1z800_999_3756, Monday through

Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give

the following information:

•The MODEL NUMBER of the product (PFEX39930)

•The NAME of the product (PROFORM _'CROSSTRAINER 55)

•The SERIAL NUMBER of the product (see the front cover of this manual)

•The KEY NUMBER and DESCRiPTiON of the part(s) (see the PART LiST on page 22)

PROFORM is a registered trademark of iCON Health & Fitness, inc.

LiMiTED WARRANTY

iCON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and

material, under normal use and service conditions, for a period of ninety (90) days from the date of pur-

chase. This warranty extends only to the original purchaser, iCON's obligation under this warranty is lim-

ited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.

All repairs for which warranty claims are made must be prezauthorized by iCON. This warranty does not

extend to any product or damage to a product caused by or attributable to freight damage, abuse, mis-

use, improper or abnormal usage or repairs not provided by an ICON authorized service center, products

used for commercial or rental purposes, or products used as store display models. No other warranty

beyond that specifically set forth above is authorized by ICON.

ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con-

nection with the use or performance of the product or damages with respect to any economic loss, loss

of property, loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other

consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-

dental or consequential damages. Accordingly, the above limitation may not apply to you.

The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of

merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth

herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above

limitation may not apply to you.

This warranty gives you specific legal rights. You may also have other rights which vary from state to state.

iCON HEALTH & FITNESS, INC., 1800 S. 1000 W., LOGAN, UT 84321-9813

Proform DRC39940 User Manual CROSSTRAINER 55/56 Manuals And Guides L0503422

PROFORM Cycle Manual L0503422 PROFORM Cycle Owner's Manual, PROFORM Cycle installation guides

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