Proform Pfevel839102 300 Zle Elliptical Users Manual

2015-04-14

: Proform Proform-Pfevel839102-300-Zle-Elliptical-Users-Manual-700586 proform-pfevel839102-300-zle-elliptical-users-manual-700586 proform pdf

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Serial Number

Decal

Model No. PFEVEL83910.2

Serial No.

Write the serial number in the space

above for reference.

USER’S MANUAL

www.iconeurope.com

CAUTION

Read all precautions and instruc-

tions in this manual before using

this equipment. Keep this manual

for future reference.

CUSTOMER SERVICE

UNITED KINGDOM

Call: 08457 089 009

From Ireland: 053 92 36102

Website: www.iconsupport.eu

E-mail: csuk@iconeurope.com

Write:

ICON Health & Fitness, Ltd.

c/o HI Group PLC

Express Way

CASTLEFORD

WF10 5QJ

UNITED KINGDOM

AUSTRALIA

Call: 1800 993 770

E-mail: australiacc@iconfitness.com

Write:

ICON Health & Fitness

PO Box 635

WINSTON HILLS NSW 2153

AUSTRALIA

WARNING DECAL PLACEMENT

PROFORM is a registered trademark of ICON IP, Inc.

This drawing shows the location(s) of the warning

decal(s). If a decal is missing or illegible, see

the front cover of this manual and request a

free replacement decal. Apply the decal in the

location shown. Note: The decal(s) may not be

shown at actual size.

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

IMPORTANT PRECAUTIONS ..................................................................3

BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

HOW TO USE THE ELLIPTICAL ..............................................................16

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

EXERCISE GUIDELINES ....................................................................23

PART LIST ...............................................................................25

EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26

ORDERING REPLACEMENT PARTS .................................................. Back Cover

RECYCLING INFORMATION ......................................................... Back Cover

TABLE OF CONTENTS

WARNING: To reduce the risk of serious injury, read all important precautions and

instructions in this manual and all warnings on your elliptical before using your elliptical. ICON

assumes no responsibility for personal injury or property damage sustained by or through the

use of this product.

1. It is the responsibility of the owner to ensure

that all users of the elliptical are adequately

informed of all precautions.

2. 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.

3. Use the elliptical only as described in this

manual.

4. The elliptical is intended for home use only.

Do not use the elliptical in a commercial,

rental, or institutional setting.

5. Keep the elliptical indoors, away from mois-

ture and dust. Do not put the elliptical in a

garage or covered patio, or near water.

6. Place the elliptical on a level surface, with at

least 3 ft. (0.9 m) of clearance in the front and

rear of the elliptical and 2 ft. (0.6 m) on each

side. To protect the floor or carpet from dam-

age, place a mat under the elliptical.

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 elliptical at all times.

9. The elliptical should not be used by persons

weighing more than 265 lbs. (120 kg).

10. Wear appropriate clothes while exercising;

do not wear loose clothes that could become

caught on the elliptical. Always wear athletic

shoes for foot protection while exercising.

11. Hold the handlebars or the upper body arms

when mounting, dismounting, or using the

elliptical.

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 elliptical does not have a freewheel; the

pedals will continue to move until the fly-

wheel stops. Reduce your pedaling speed in

a controlled way.

14. Keep your back straight while using the ellip-

tical; do not arch your back.

15. Over exercising may result in serious injury

or death. If you feel faint or if you experience

pain while exercising, stop immediately and

cool down.

IMPORTANT PRECAUTIONS

Heart Rate Monitor

Upper Body Arm

Handlebar

Pedal Disc

Wheel

Pedal

Fan

Console

Water Bottle Holder*

Leveling Foot

Handle

*Water bottle is not included

BEFORE YOU BEGIN

Thank you for purchasing the PROFORM® 300 ZLE

elliptical. The 300 ZLE elliptical provides an array of

features designed to make your workouts at home

more effective and enjoyable.

For your benefit, read this manual carefully before

you use the elliptical. If you have questions after

reading this manual, please see the back cover of this

manual. To help us assist you, note the product model

number and serial number before contacting us. The

model number and the location of the serial number

decal are shown on the front cover of this manual.

Before reading further, please familiarize yourself with

the parts that are labeled in the drawing below.

Length: 5 ft. 1 in. (155 cm)

Width: 2 ft. (61 cm)

M10 x 48mm

Screw (75)–6

M10 x 20mm

Screw (79)–7

M8 x 20mm

Screw (80)–2

M4 x 48mm

Screw (89)–2

M8 x 45mm Bolt

(76)–4

M10 x 85mm Screw (82)–4

M4 x 16mm

Screw (92)–7

Shoulder Bolt (31)–2

M8 Washer

(33)–2

M10 Split

Washer (78)–10

M8 Jam Nut

(77)–4

PART IDENTIFICATION CHART

Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each

drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the

key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it

has been preassembled. Extra parts may be included.

• Assembly requires two persons.

• Place all parts in a cleared area and remove the

packing materials. Do not dispose of the packing

materialsuntilyounishallassemblysteps.

• Left parts are marked “L” or “Left” and right parts

are marked “R” or “Right.”

• To identify small parts, see page 5.

• In addition to the included tool(s), assembly

requires the following tool(s):

one Phillips screwdriver

Assembly may be easier if you have a set of

wrenches. To avoid damaging parts, do not use

power tools.

ASSEMBLY

1. Go to www.iconsupport.eu on your computer

and register your product.

 • activatesyourwarranty

 • savesyoutimeifyoueverneedtocontact

Customer Service

 • allowsustonotifyyouofupgradesandoffers

Note: If you do not have Internet access, call

CUSTOMER SERVICE (see the front cover of

this manual) and register your product.

2. While a second person lifts the rear of the Frame

(1), attach the Rear Stabilizer (70) to the Frame

with two M10 x 85mm Screws (82).

3. Orient the Front Stabilizer (73) so that the

“Front” sticker is facing away from the front of

the Frame (1).

While a second person lifts the front of the

Frame (1), attach the Front Stabilizer (73) to the

Frame with two M10 x 85mm Screws (82).

Wire

Tie

5. Slide the Upright (2) onto the Frame (1).

Tip: Have a second person hold the Top

Shield Cover (37) out of the way.

Tip: Avoid pinching the Wire Harness (42).

Attach the Upright (2) with four M10 x 20mm

Screws (79) and four M10 Split Washers (78).

Slide the Top Shield Cover (37) downward and

press it into the Left and Right Shields (44, 45).

44 45

Wire Tie

Avoid pinching the

Wire Harness (42)

4. Orient the Upright (2) and the Top Shield Cover

(37) as shown. Slide the Top Shield Cover

upward onto the Upright.

Have a second person hold the Upright (2) near

the Frame (1).

See the inset drawing. Locate the wire tie in

the Upright (2). Tie the lower end of the wire tie

to the Wire Harness (42). Next, pull the upper

end of the wire tie upward out of the top of the

Upright. Then, untie and discard the wire tie.

Tip: To prevent the Wire Harness (42) from

falling into the Upright (2), secure the Wire

Harness with a rubber band or a piece of

tape.

6. See the upper drawing. To avoid pinching

the Pulse Wires (28) while you assemble the

Handlebar (39), perform the following actions:

Insert the end of the left Pulse Wire (28) into the

left side of the Handlebar (39).

Then, insert the end of the right Pulse Wire (28)

into the right side of the Handlebar (39).

See the lower drawing. Have a second person

hold the Handlebar (39) in place around the

Upright (2).

Tip: Avoid pinching the wires. Attach the

Handlebar (39) to the Upright (2) with three M10

x 20mm Screws (79).

Avoid pinching

the wires

8. Locate the Pulse Wires (28) inside the left and

right sides of the Handlebar (39) and pull them

upward out of the Upright (2).

While a second person holds the Console (4)

near the Upright (2), connect the console wires

to the Wire Harness (42) and to the Pulse Wires

(28).

Insert the excess wires into the Upright (2).

Tip: Avoid pinching the wires. Attach the

Console (4) to the Upright (2) with four M4 x

16mm Screws (92).

Console Wires

Avoid

pinching

the wires

Batteries

Screws

Battery

Covers

7. The Console (4) can use four D batteries (not

included); alkaline batteries are recommended.

IMPORTANT: If the Console has been

exposed to cold temperatures, allow it to

warm to room temperature before inserting

batteries. Otherwise, you may damage the

console displays or other electronic compo-

nents. Remove the screws, remove the battery

covers, and insert the batteries into the battery

compartments. Make sure to orient the bat-

teries as shown by the diagrams inside the

battery compartments. Then, reattach the bat-

tery covers.

To purchase an optional power adapter, call

the telephone number on the front cover of

this manual. To avoid damaging the console,

use only a manufacturer-supplied power

adapter. Plug one end of the power adapter into

the receptacle on the console; plug the other

end into an outlet installed in accordance with all

local codes and ordinances.

10. Identify the Left and Right Upper Body Arms

(8, 9).

Orient the Left Upper Body Arm (8) and an

Upper Body Leg (6) as shown. Make sure that

the hexagonal holes are in the indicated

location.

Insert the Left Upper Body Arm (8) into the

Upper Body Leg (6).

Attach the Left Upper Body Arm (8) with two M8

x 45mm Bolts (76) and two M8 Jam Nuts (77).

Make sure that the Jam Nuts are in the hex-

agonal holes. Do not tighten the Bolts yet.

Attach the Right Upper Body Arm (9) to the

other Upper Body Leg (6) in the same way.

Hexagonal

Holes

9. Attach the Console Cover (32) to the back of the

Console (4) with two M4 x 48mm Screws (89). 9

Grease

12. Apply a small amount of grease to a Shoulder

Bolt (31).

While a second person holds the front end of the

Right Pedal Arm (49) inside the bracket on the

right Upper Body Leg (6), insert the Shoulder

Bolt (31) through the right Upper Body Leg and

the Right Pedal Arm.

Tighten the Shoulder Bolt (31) into the welded

nut on the right Upper Body Leg (6).

Repeat this step to attach the Left Pedal Arm

(not shown) to the left Upper Body Leg (6).

Tighten the M8 x 45mm Bolts (76).

11. Apply a generous amount of the included grease

to the axles on the Upright (2).

Orient the Left and Right Upper Body Arms (8, 9)

as shown, and slide them onto the left and right

sides of the Upright (2).

Attach each Upper Body Arm (8, 9) with an M8 x

20mm Screw (80) and an M8 Washer (33).

33 80

Grease

13. See the inset drawing. Identify a Pivot Cover A

(19), which has hooks, and a Pivot Cover B (22),

which has tabs.

Press a Pivot Cover A (19) and a Pivot Cover

B (22) together around the Right Upper Body

Arm (9).

Repeat this step for the other side of the

elliptical.

Tip: Make sure that the Pivot Covers (19, 22)

are positioned as shown.

14. Attach the Rear Upright Cover (3) to the Upright

(2) with three M4 x 16mm Screws (92).

Orient the Front Upright Cover (16) so that the

indicated arrow is pointing upward.

Press the Front Upright Cover (16) into the Rear

Upright Cover (3).

Press the Water Bottle Holder (5) into the Rear

Upright Cover (3).

Arrow

Tabs

Hooks

16. Identify the Right Pedal (13).

Attach the Right Pedal (13) to the Right Pedal

Arm (49) with three M10 x 48mm Screws (75)

and three M10 Split Washers (78). Make sure to

use the center hole and the two outer holes

to attach the Right Pedal.

Attach the Left Pedal (not shown) to the Left

Pedal Arm (not shown) in the same way.

15. Press a Front Leg Cover (20) and a Rear Leg

Cover (21) together around the right Upper Body

Leg (6).

Repeat this step for the other side of the

elliptical.

18. Make sure that all parts of the elliptical are properly tightened. Note: Extra parts may be included. To

protect the floor or carpet from damage, place a mat under the elliptical.

17. Press the Rear Shield Cover (59) onto the Left

and Right Shields (44, 45). 17

44 45

HOW TO MOVE THE ELLIPTICAL

Due to the size and weight of the elliptical, moving

it requires two persons. Stand in front of the elliptical,

hold the upright, and place one foot against one of the

front wheels. Pull on the upright and have a second

person lift the handle until the elliptical will roll on the

wheels. Carefully move the elliptical to the desired

location, and then lower it to the floor.

HOW TO LEVEL THE ELLIPTICAL

If the elliptical rocks slightly on your floor during use,

turn one or both of the leveling feet beneath the rear

stabilizer until the rocking motion is eliminated (see the

drawing above).

HOW TO EXERCISE ON THE ELLIPTICAL

To mount the elliptical, hold the handlebars or the

upper body arms and step onto the pedal that is in the

lowest position. Then, step onto the other pedal.

Push the pedals until they begin to move with a

continuous motion. Note: The pedal discs can turn

in either direction. It is recommended that you

move the pedal discs in the direction shown by the

arrow; however, for variety, you can turn the pedal

discs in the opposite direction.

To dismount the elliptical, wait until the pedals come to

a complete stop. Note: The elliptical does not have

a free wheel; the pedals will continue to move until

the flywheel stops. When the pedals are stationary,

step off the higher pedal first. Then, step off the lower

pedal.

Handle Leveling Foot

Upright

Pedals

Pedal

Disc

Upper Body Arms

Handlebars

HOW TO USE THE ELLIPTICAL

Place

your foot

here

FEATURES OF THE CONSOLE

The advanced console offers an array of features

designed to make your workouts more effective and

enjoyable.

When you use the manual mode of the console, you

can change the resistance of the pedals with the touch

of a button. As you exercise, the console will provide

continuous exercise feedback. You can even measure

your heart rate using the handgrip heart rate monitor.

The console offers twelve preset workouts—seven

weight loss workouts and five performance workouts.

Each preset workout automatically changes the resis-

tance of the pedals as it guides you through an effective

workout.

You can even connect your MP3 player or CD player

to the console sound system and listen to your favorite

music or audio books while you exercise.

To use the manual mode, see page 18. To use a

preset workout, see page 19. To use the sound

system, see page 20.

Note: Before using the console, make sure that batter-

ies are installed (see assembly step 7 on page 10).

If there is a sheet of plastic on the display, remove the

plastic.

Javelin

ELS39959

23943.0

CONSOLE DIAGRAM

HOW TO USE THE MANUAL MODE

1. Turn on the console.

Press any button or begin pedaling to turn on the

console.

When you turn on the console, the display will light.

A tone will sound and the console will be ready for

use.

2. Select the manual mode.

When you turn on the console, the manual mode

will be selected.

If you have

selected a work-

out, reselect the

manual mode by

pressing the Weight

Loss Workouts or

the Performance

Workouts button

repeatedly until

zeros appear in the

displays.

3. Begin pedaling and change the resistance of

the pedals as desired.

As you pedal, change the resistance of the pedals

by pressing the Resistance increase and decrease

buttons.

Note: After you press the buttons, it will take a

moment for the pedals to reach the selected resis-

tance level.

4. Follow your progress with the displays.

The upper display—This display will show the

elapsed time and the resistance level of the pedals

each time the resistance level changes.

Note: During a workout, the display will show the

time remaining in the workout.

The lower left display—This display will show the

distance (total number of revolutions) that you have

pedaled.

The lower right display—This display will show

your pedaling speed in revolutions per minute

(rpm) and the approximate number of calories you

have burned.

The lower right display will also show your heart

rate when you use the handgrip heart rate monitor

(see step 5).

The right display—This display will show a track

that represents 400 m (1/4 mile). As you exercise,

indicators will appear in succession around the

track until the entire track appears. The track will

then disappear and the indicators will again begin

to appear in succession.

Track

5. Measure your heart rate if desired.

If there are sheets

of plastic on the

metal contacts

on the handgrip

heart rate moni-

tor, remove the

plastic. In addi-

tion, make sure

that your hands

are clean. To

measure your heart rate, hold the handgrip heart

rate monitor with your palms resting against the

contacts. Avoid moving your hands or gripping

the contacts tightly.

When your pulse is detected, a heart-shaped

symbol will flash in the display and then your heart

rate will be shown. For the most accurate heart rate

reading, hold the contacts for at least 15 seconds.

If your heart rate is not shown, make sure that your

hands are positioned as described. Be careful not

to move your hands excessively or to squeeze the

contacts tightly. For optimal performance, clean

the contacts using a soft cloth; never use alcohol,

abrasives, or chemicals to clean the contacts.

6. Turn on the fan if desired.

The fan has high and low speed settings. Press the

Fan button repeatedly to select a fan speed or to

turn off the fan.

Note: If the pedals do not move for about thirty

seconds, the fan will turn off automatically.

7. When you are finished exercising, the console

will turn off automatically.

If the pedals do not move for several seconds, a

series of tones will sound, the console will pause,

and the time will flash in the display.

If the pedals do not move for several minutes, the

console will turn off and the display will be reset.

HOW TO USE A PRESET WORKOUT

1. Turn on the console.

See step 1 on page 18.

2. Select a preset workout.

To select a preset

workout, press

the Weight Loss

Workouts or the

Performance

Workouts button

repeatedly until

the name of the

desired workout

appears in the

upper display.

When you select a preset workout, the duration of

the workout will appear in the upper display and a

profile of the resistance levels of the workout will

scroll across the center display.

Note: Complete profiles of the preset workouts are

printed on the sides of the console.

3. Begin pedaling to start the workout.

Each workout is divided into one-minute segments.

One resistance level is programmed for each

segment. Note: The same resistance level may be

programmed for consecutive segments.

During the workout, the workout profile will show

your progress (see the drawing above). The flash-

ing segment of the profile represents the current

segment of the workout. The height of the flashing

segment indicates the resistance level for the cur-

rent segment.

Contacts

Profile

At the end of each segment of the workout, a

series of tones will sound and the next segment of

the profile will begin to flash. If a different resis-

tance level is programmed for the next segment,

the resistance level will flash in the display for a

few seconds to alert you. The resistance of the

pedals will then change.

If the resistance level for the current segment is too

high or too low, you can manually override the set-

ting by pressing the Resistance buttons. However,

when the current segment ends, the pedals will

automatically adjust to the resistance level for the

next segment.

If you stop pedaling for several seconds, a series of

tones will sound and the workout will pause.

To restart the workout, simply resume pedaling. The

workout will continue until the last segment of the

profile flashes and the last segment of the workout

ends.

Note: If you continue to pedal after the workout is

completed, the display will continue to show exer-

cise feedback; however, the display will not show

the elapsed time until you select the manual mode

or a new workout.

4. Follow your progress with the displays.

See step 4 on page 18.

5. Measure your heart rate if desired.

See step 5 on page 19.

6. Turn on the fan if desired.

See step 6 on page 19.

7. When you are finished exercising, the console

will turn off automatically.

See step 7 on page 19.

HOW TO USE THE SOUND SYSTEM

To play music or audio books through the console

sound system while you exercise, plug your audio

cable into the jack on the console and into the jack on

your MP3 player or CD player; make sure that your

audio cable is fully plugged in.

Next, press the play button on your MP3 player or CD

player. Adjust the volume level using the volume con-

trol on your MP3 player or CD player.

Inspect and tighten all parts of the elliptical regularly.

Replace any worn parts immediately.

To clean the elliptical, use a damp cloth and a small

amount of mild soap. IMPORTANT: To avoid damage

to the console, keep liquids away from the console

and keep the console out of direct sunlight.

CONSOLE TROUBLESHOOTING

If the console displays become dim, replace all the bat-

teries at the same time; most console problems are the

result of low batteries. See assembly step 7 on page

10 for replacement instructions.

If the handgrip heart rate monitor does not function

properly, see step 5 on page 19.

HOW TO ADJUST THE DRIVE BELT

If you can feel the pedals slip while you are pedaling,

even when the resistance is adjusted to the highest

level, the drive belt may need to be adjusted.

To adjust the drive belt, you must remove the left

pedal, the top shield cover, the rear shield cover, and

the left shield.

First, see step 16 on page 14 and remove the left

pedal.

Next, see step 17 on page 15 and remove the rear

shield cover.

Then, see step 5 on page 8 and release the top

shield cover from the left shield. Slide the top shield

cover upward.

Remove the M4 x 16mm Screws (92) from the Left

Shield (44) and then gently move the Left Shield out-

ward over the Left Pedal Arm (14).

Next, loosen the Pivot Screw (88). Then, tighten the

Drive Belt Adjustment Screw (72) until the Drive Belt

(46) is tight.

When the Drive Belt (46) is tight, tighten the Pivot

Screw (88).

Then, reattach the left shield, the rear shield cover, the

top shield cover, and the left pedal.

MAINTENANCE AND TROUBLESHOOTING

HOW TO ADJUST THE REED SWITCH

If the console does not display correct feedback, the

reed switch should be adjusted.

To adjust the reed switch, you must remove the right

disc cover and the right pedal disc.

Using a flat screwdriver, remove the right Disc

Cover (18).

Then, remove the M8 x 12mm Screws (81) from the

right Pedal Disc (26), and gently rotate the right Pedal

Disc out of the way.

Locate the Reed Switch (58). Loosen, but do not

remove, the M4 x 16mm Screw (92).

Next, rotate the Pulley (11) until a Magnet (41) is

aligned with the Reed Switch (58). Slide the Reed

Switch slightly toward or away from the Magnet. Then,

retighten the M4 x 16mm Screw (92).

Rotate the Pulley (11) for a moment. Repeat these

actions until the console displays correct feedback.

When the reed switch is correctly adjusted, reattach

the right pedal disc and the right disc cover.

81 11

EXERCISE GUIDELINES

These guidelines will help you to plan your exercise

program. For detailed exercise information, obtain a

reputable book or consult your physician. Remember,

proper nutrition and adequate rest are essential for

successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, exercising at the proper inten-

sity is the key to achieving results. You can use your

heart rate as a guide to find the proper intensity level.

The chart below shows recommended heart rates for

fat burning and aerobic exercise.

To find the proper intensity level, find your age at the

bottom of the chart (ages are rounded off to the near-

est ten years). The three numbers listed above your

age define your “training zone.” The lowest number is

the heart rate for fat burning, the middle number is the

heart rate for maximum fat burning, and the highest

number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer-

cise at a low intensity level for a sustained period of

time. During the first few minutes of exercise, your

body uses carbohydrate calories for energy. Only after

the first few minutes of exercise does your body begin

to use stored fat calories for energy. If your goal is to

burn fat, adjust the intensity of your exercise until your

heart rate is near the lowest number in your training

zone. For maximum fat burning, exercise with your

heart rate near the middle number in your training

zone.

Aerobic Exercise—If your goal is to strengthen your

cardiovascular system, you must perform aerobic

exercise, which is activity that requires large amounts

of oxygen for prolonged periods of time. For aerobic

exercise, adjust the intensity of your exercise until your

heart rate is near the highest number in your training

zone.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretch-

ing and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in preparation

for exercise.

Training Zone Exercise—Exercise for 20 to 30 min-

utes with your heart rate in your training zone. (During

the first few weeks of your exercise program, do not

keep your heart rate in your training zone for longer

than 20 minutes.) Breathe regularly and deeply as you

exercise ; never hold your breath.

Cooling Down—Finish with 5 to 10 minutes of stretch-

ing. Stretching increases the flexibility of your muscles

and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three

workouts each week, with at least one day of rest

between workouts. After a few months of regular exer-

cise, you may complete up to five workouts each week,

if desired. Remember, the key to success is to make

exercise a regular and enjoyable part of your everyday

life.

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.

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. Hamstring Stretch

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

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

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

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

groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands

against a wall. Keep your back leg straight and your back foot flat

on the floor. Bend your front leg, lean forward and move your hips

toward the wall. Hold for 15 counts, then relax. Repeat 3 times for

each leg. To cause further stretching of the achilles tendons, bend

your back leg as well. Stretches: Calves, achilles tendons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one

foot with your other hand. Bring your heel as close to your buttocks

as possible. Hold for 15 counts, then relax. Repeat 3 times for each

leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward.

Pull your feet toward your groin area as far as possible. Hold for 15

counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip

muscles.

1 1 Frame

2 1 Upright

3 1 Rear Upright Cover

4 1 Console

5 1 Water Bottle Holder

6 2 Upper Body Leg

7 1 Resistance Wheel

8 1 Left Upper Body Arm

9 1 Right Upper Body Arm

10 2 Grip

11 1 Pulley

12 1 Left Pedal

13 1 Right Pedal

14 1 Left Pedal Arm

15 2 Pedal Bracket

16 1 Front Upright Cover

17 4 Pivot Bushing

18 2 Disc Cover

19 2 Pivot Cover A

20 2 Front Leg Cover

21 2 Rear Leg Cover

22 2 Pivot Cover B

23 4 Bushing Set

24 1 Left Crank Arm

25 1 Right Crank Arm

26 2 Pedal Disc

27 1 Small Snap Ring

28 2 Pulse Wire

29 4 Bearing

30 2 Pedal Arm Cap

31 2 Shoulder Bolt

32 1 Console Cover

33 4 M8 Washer

34 1 Resistance Bracket

35 2 Adjustment Nut

36 1 M5 Washer

37 1 Top Shield Cover

38 2 Crank Bearing

39 1 Handlebar

40 2 Large Snap Ring

41 2 Magnet

42 1 Wire Harness

43 2 M6 Washer

44 1 Left Shield

45 1 Right Shield

46 1 Drive Belt

47 2 Leveling Foot

48 2 Stabilizer Cap

49 1 Right Pedal Arm

50 2 Wheel

51 1 Flywheel

52 1 Idler

53 1 C-magnet

54 1 Resistance Motor

55 1 Motor Bracket

56 1 Resistance Arm

57 1 Clamp

58 1 Reed Switch/Wire

59 1 Rear Shield Cover

60 1 Key

61 1 M8 Locknut

62 1 M6 x 16mm Screw

63 2 Shoulder Screw

64 1 Flywheel Axle

65 1 C-magnet Bolt

66 1 Idler Bolt

67 1 Key Screw

68 1 Crank Arm Screw

69 4 Resistance Motor Bolt

70 1 Rear Stabilizer

71 2 Motor Bracket Screw

72 1 Drive Belt Adjustment Screw

73 1 Front Stabilizer

74 1 M6 Locknut

75 6 M10 x 48mm Screw

76 4 M8 x 45mm Bolt

77 6 M8 Jam Nut

78 10 M10 Split Washer

79 7 M10 x 20mm Screw

80 2 M8 x 20mm Screw

81 8 M8 x 12mm Screw

82 4 M10 x 85mm Screw

83 1 M5 x 7mm Screw

84 10 #10 x 16mm Screw

85 2 M8 x 18mm Hex Screw

86 1 Crank Arm Spacer

87 1 M3.5 x 12mm Screw

88 1 Pivot Screw

89 2 M4 x 48mm Screw

90 1 M4 x 16mm Ground Screw

91 1 Crank

92 21 M4 x 16mm Screw

93 2 Pulse Sensor/Wire

94 1 Flywheel Bearing

95 4 M8 x 10mm Screw

96 4 M8 x 15mm Screw

* – User’s Manual

* – Assembly Tool

* – Grease Packet

* – Wire Tie

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

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see

the back cover of this manual. *These parts are not illustrated.

PART LIST Model No. PFEVEL83910.2 R0113A

79 78

22 17

84 84

EXPLODED DRAWING A Model No. PFEVEL83910.2 R0113A

67 68

73 82

EXPLODED DRAWING B Model No. PFEVEL83910.2 R0113A

To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to

provide the following information when contacting us:

•themodelnumberandserialnumberoftheproduct(seethefrontcoverofthismanual)

•thenameoftheproduct(seethefrontcoverofthismanual)

•thekeynumberanddescriptionofthereplacementpart(s)(seethePARTLISTandtheEXPLODED

DRAWING near the end of this manual)

ORDERING REPLACEMENT PARTS

This electronic product must not be disposed of in municipal waste. To pre-

serve the environment, this product must be recycled after its useful life as

required by law.

Please use recycling facilities that are authorized to collect this type of waste in

your area. In doing so, you will help to conserve natural resources and improve

European standards of environmental protection. If you require more information

about safe and correct disposal methods, please contact your local city office or the

establishment where you purchased this product.

RECYCLING INFORMATION

Proform Pfevel839102 300 Zle Elliptical Users Manual

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