Proform Pfevex749090 490 Spx Spinner Bike Users Manual WLEVEX17831 215701(UK)
2015-04-14
: Proform Proform-Pfevex749090-490-Spx-Spinner-Bike-Users-Manual-701016 proform-pfevex749090-490-spx-spinner-bike-users-manual-701016 proform pdf
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Model No. PFEVEX74909.0 Serial No. Write the serial number in the space above for reference. USERʼS MANUAL Serial Number Decal QUESTIONS? If you have questions, or if there are missing parts, please contact us: Call: 08457 089 009 From Ireland: 053 92 36102 E-mail: www.iconsupport.eu Write: ICON Health & Fitness, Ltd. c/o HI Group PLC, Express Way Whitwood, West Yorkshire WF10 5QJ UK CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. www.iconeurope.com TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 HOW TO USE THE EXERCISE CYCLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover WARNING DECAL PLACEMENT This drawing shows the location(s) of the warning decal(s). If a decal is missing or illegible, see the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal(s) may not be shown at actual size. PROFORM is a registered trademark of ICON IP, Inc. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your exercise cycle before using your exercise cycle. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. caught on the exercise cycle. Always wear athletic shoes for foot protection. 1. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. 9. The exercise cycle should not be used by persons weighing more than 250 lbs. (113 kg). 2. Use the exercise cycle only as described in this manual. 10. The pulse sensor is not a medical device. Various factors, including the user's movement, may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general. 3. It is the responsibility of the owner to ensure that all users of the exercise cycle are adequately informed of all precautions. 4. The exercise cycle is intended for home use only. Do not use the exercise cycle in a commercial, rental, or institutional setting. 11. Always keep your back straight while using the exercise cycle; do not arch your back. 5. Keep the exercise cycle indoors, away from moisture and dust. Place the exercise cycle on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is at least 2 ft. (0.6 m) of clearance around the exercise cycle. 12. The exercise cycle does not have a freewheel; the pedals will continue to move until the flywheel stops. Reduce pedaling speed in a controlled way. 13. To stop the flywheel quickly, press the resistance knob downward. 6. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 14. Over exercising may result in serious injury or death. If you feel faint or if you experience pain while exercising, stop immediately and cool down. 7. Keep children under the age of 12 and pets away from the exercise cycle at all times. 8. Wear appropriate clothes while exercising; do not wear loose clothes that could become 3 BEFORE YOU BEGIN Thank you for selecting the new PROFORM® 490 SPX exercise cycle. Cycling is an effective exercise for increasing cardiovascular fitness, building endurance, and toning the body. The 490 SPX exercise cycle provides a selection of features designed to make your workouts at home more effective and enjoyable. after reading this manual, please see the front 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. For your benefit, read this manual carefully before you use the exercise cycle. If you have questions Before reading further, please familiarize yourself with the parts that are labeled in the drawing below. Console Pulse Sensor Handlebar Handlebar Handle Seat Post Handle Resistance Knob Seat Knob Post Handle Pedal/Strap Wheel Leveling Foot Leveling Foot 4 ASSEMBLY Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. In addition to the included tool(s), assembly requires an adjustable wrench . Note: If a part is not in the hardware kit, check to see if it has been preattached. 1. Attach the Rear Stabilizer (10) to the Frame (2) with two M8 x 45mm Carriage Bolts (52), two M8 Split Washers (60), and two M8 Acorn Nuts (65). 1 60 65 2 10 52 2. Attach the Front Stabilizer (3) to the Frame (2) with two M8 x 45mm Carriage Bolts (52), two M8 Split Washers (60), and two M8 Acorn Nuts (65). 2 65 2 52 5 60 3 3. Orient the Seat Carriage (5) and the Seat Post (20) as shown. Insert the Seat Carriage into the Seat Post. 3 Slide the Seat Carriage (5) to the desired position and then tighten the Seat Knob (42) into the Seat Post and one of the adjustment holes in the Seat Carriage. Make sure that the Seat Knob is firmly tightened into an adjustment hole. 42 4. Orient the Seat Post (20) as shown and insert it into the Frame (2). 20 Adjustment Holes 4 Slide the Seat Post (20) upward or downward to the desired position and then tighten a Post Handle (41) into the Frame (2). Note: The Post Handle (41) functions like a ratchet. Turn the handle on the Post Handle clockwise, pull the handle outward, turn the handle counterclockwise, push the handle inward, then turn the handle clockwise again. Repeat this process until the Post Handle is tight. 20 41 Move the Seat Post (20) upward or downward slightly to make sure that the Post Handle (41) is firmly tightened against the Seat Post. 6 2 5 5. See the inset drawing. Tighten the Handlebar Slide (19) onto the Handlebar Handle (45). Make sure that the flat side of the Handlebar Slide is facing the Handlebar Handle. 5 19 Flat Side Orient the Handlebar (6) and the Handlebar Post (4) as shown. Slide the Handlebar onto the Handlebar Post. 45 Slide the Handlebar (6) to the desired position on the Handlebar Post (4) and then tighten the Handlebar Handle (45) into the Handlebar Post. Note: The Handlebar Handle (45) functions like a ratchet. Turn the handle on the Handlebar Handle clockwise, pull the handle outward, turn the handle counterclockwise, push the handle inward, then turn the handle clockwise again. Repeat this process until the Handlebar Handle is tight. 4 6. Orient the Handlebar Post (4) as shown and insert it into the Frame (2). 6 45 6 Slide the Handlebar Post (4) upward or downward to the desired position and then tighten a Post Handle (41) into the Frame (2). Note: The Post Handle (41) functions like a ratchet. Turn the handle on the Post Handle clockwise, pull the handle outward, turn the handle counterclockwise, push the handle inward, then turn the handle clockwise again. Repeat this process until the Post Handle is tight. 72 4 73 Move the Handlebar Post (4) upward or downward slightly to make sure that the Post Handle (41) is firmly tightened against the Handlebar Post. Connect the wire on the Console (72) to the Reed Switch Wire (73). 7 Wire 2 41 7. Identify the Right Pedal (39), which is marked with an “R.” 7 Using an adjustable wrench, firmly tighten the Right Pedal (39) clockwise into the Right Crank Arm (26). Tighten the Left Pedal (not shown) counterclockwise into the Left Crank Arm (not shown). 26 IMPORTANT: Tighten both pedals as firmly as possible. After using the exercise cycle for one week, retighten the pedals. 39 8. The Console (72) requires two AAA batteries (not included); alkaline batteries are recommended. 8 6 Remove the top cover of the Console (72) from the Handlebar (6), insert the batteries into the battery compartment, and then reattach the top cover of the Console around the Handlebar. Make sure that the batteries are oriented as shown by the diagrams inside the battery compartment. 72 Top Cover 9. Make sure that all parts are properly tightened before you use the exercise cycle. Note: After assembly is completed, some extra parts may be left over. Place a mat beneath the exercise cycle to protect the floor. 8 HOW TO USE THE EXERCISE CYCLE HOW TO ADJUST THE SEAT To adjust the position of the seat, first loosen the seat knob. Then, move the seat forward or backward to the desired position, and firmly tighten the seat knob. HOW TO ADJUST THE HANDLEBAR POST To adjust the height of the handlebar post, first loosen the post handle. Next, slide the handlebar post upward or downward to the desired position, and then tighten the post handle. Make sure that the post handle is firmly tightened against the handlebar post. Seat Seat Knob HOW TO ADJUST THE SEAT POST For effective exercise, the seat should be at the proper height. As you pedal, there should be a slight bend in your knees when the pedals are in the lowest position. To adjust the height of the seat post, first loosen the post handle. Next, slide the seat post upward or downward to the desired position, and then tighten the post handle. Make sure that the post handle is firmly tightened against the seat post. Post Handle HOW TO ADJUST THE PEDAL STRAPS To tighten the pedal straps, simply pull the ends of the pedal straps. To loosen the pedal straps, press and hold the tabs on the buckles, adjust the pedal straps to the desired position, and then release the tabs. HOW TO ADJUST THE PEDALING RESISTANCE To increase the resistance of the pedals, turn the resistance knob clockwise; to decrease the resistance, turn the resistance knob counterclockwise. Post Handle Seat Post HOW TO ADJUST THE HANDLEBAR To adjust the position of the handlebar, first loosen the handlebar handle. Then, move the handlebar forward or backward to the desired position, and firmly tighten the handlebar handle. Handlebar Post Resistance Knob To stop the flywheel, push the resistance knob downward. The flywheel should quickly come to a complete stop. Handlebar HOW TO LEVEL THE EXERCISE CYCLE If the exercise cycle rocks slightly on your floor during use, turn one or both of the leveling feet on the front or rear stabilizer until the rocking motion is eliminated. Handlebar Handle Note: The handlebar handle functions like a ratchet. Turn the handle on the handlebar handle counterclockwise, pull the handle outward, turn the handle clockwise, push the handle inward, then turn the handle counterclockwise again. Repeat this process until the handlebar handle is loose. 9 Leveling Feet FEATURES OF THE CONSOLE HOW TO USE THE CONSOLE 1. Turn on the console. The easy-to-use console features six modes that provide instant exercise feedback during your workouts. The console modes are described below. To turn on the console, press the button on the console or simply begin pedaling. Scan (SCAN)—This mode displays the time, speed, distance, calorie, and pulse modes, for a few seconds each, in succession. 2. Select a mode. Scan mode—To select the scan mode, repeatedly press the button until an arrow appears next to the word SCAN. Time (TIME)—This mode displays the elapsed time. Distance (DIST)—This mode displays the distance (in kilometers) you have pedaled during your workout. Time, speed, distance, or calorie mode—To select one of these modes for continuous display, repeatedly press the button until an arrow appears next to the desired selection. Make sure that there is no arrow next to the word SCAN. Speed (SPEED)—This mode displays your pedaling speed, in kilometers per hour. Calorie (CAL)—This mode displays the approximate number of calories you have burned during your workout. Note: To reset the modes, press and hold the button until zeroes appear in the display. Pulse (PULSE)—This mode displays your heart rate when you hold the handgrip pulse sensors. 3. Begin pedaling and follow your progress with the display. As you exercise, the console will display the mode(s) that you select. HOW TO INSTALL BATTERIES 4. Measure your heart rate, if desired. The console requires two AAA batteries (not included); alkaline batteries are recommended. Remove the top cover of the console, insert the batteries into the battery compartment, and reattach the top cover of the console. Make sure that the batteries are oriented as shown by the diagrams inside the battery compartment. Note: If there is a sheet of clear plastic on the face of the console, remove the plastic. If there are sheets of clear plastic on the metal contacts of the handgrip pulse sensor, remove the plastic. Place your hands on the handgrip pulse sensor, with your palms on the contacts. Avoid moving your hands. When your pulse is detected, your heart rate will be shown. For the most accurate heart rate reading, continue to hold the handgrips for about 30 seconds. If your heart rate is not shown, make sure that your hands are positioned as described. Avoid moving your hands excessively or squeezing the metal contacts tightly. For optimal performance, periodically clean the metal contacts using a soft cloth; never use alcohol, abrasives, or chemicals to clean the contacts. 5. When you are finished exercising, the console will turn off automatically. The console has an “auto-off” feature. If the pedals do not move and the console button is not pressed for a few minutes, the power will turn off automatically to save the batteries. 10 MAINTENANCE AND TROUBLESHOOTING BATTERY REPLACEMENT Inspect and tighten all parts of the exercise cycle regularly. Replace any worn parts immediately. If the console display becomes dim, the batteries should be replaced; most console problems are the result of low batteries. To clean the exercise cycle, use a damp cloth and a small amount of mild detergent. IMPORTANT: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight. To replace the batteries, see HOW TO INSTALL BATTERIES on page 10 and insert two batteries into the console. 11 EXERCISE GUIDELINES WARNING: Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone. Before beginning this or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general. Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone. These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results. WORKOUT GUIDELINES EXERCISE INTENSITY Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise. Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise–never hold your breath. Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems. EXERCISE FREQUENCY To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise. To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life. 12 SUGGESTED STRETCHES 1 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 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. 3 4 4. Quadriceps Stretch With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 13 5 PART LIST—Model No. PFEVEX74909.0 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 1 1 1 1 1 1 2 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 4 1 1 1 1 1 2 1 1 4 4 2 1 2 1 1 1 Description Key No. Qty. Flywheel Frame Front Stabilizer Handlebar Post Seat Carriage Handlebar Adjustment Bracket Resistance Tube Pulley Rear Stabilizer Idler Arm Brake Pad Spring Plate Resistance Shaft Resistance Retainer Flywheel Axle Crank Idler Pulley Bolt Idler Sleeve Handlebar Slide Seat Post Drive Belt Flywheel Bearing Crank Bearing Wheel Bearing Left Crank Arm Right Crank Arm Idler Spring Resistance Pin Spring Shield Reduction Nut Resistance Pin Cap Idler Pulley Stabilizer Cap Leveling Foot Frame Bushing Seat Carriage Cap Frame Cap Seat Right Pedal/Strap Brake Pad 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 * * 2 1 1 2 1 2 2 1 2 1 1 4 8 2 2 2 4 2 8 6 4 2 2 1 4 2 2 2 1 1 1 1 1 2 1 1 2 1 – – Description R1109A Post Handle Seat Knob Resistance Knob Crank Cap Handlebar Handle Wheel Square Inner Cap Grommet M8 x 25mm Screw J-bolt Idler Arm Bolt M8 x 45mm Carriage Bolt M4 x 15mm Screw Brake Pad Screw Pulse Sensor M8 x 16mm Button Screw M6 x 12mm Button Screw Wheel Bolt M10 Washer M8 Split Washer M5 Washer M10 Flange Nut M10 Nut M8 Nut M8 Acorn Nut M8 Locknut M6 Locknut M10 Locknut Crank Nut Snap Ring Water Bottle Holder/Water Bottle Console Reed Switch/Wire M4 x 12mm Screw M3.5 x 32mm Bolt M3.5 Locknut M4 x 20mm Screw Left Pedal/Strap Assembly Tool Userʼs Manual 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. 14 44 15 39 49 60 26 53 29 53 21 71 33 9 74 34 73 10 70 18 59 34 51 65 37 57 4 34 52 69 25 77 33 67 61 12 44 24 55 58 78 76 61 40 57 24 46 60 61 61 54 22 60 49 41 72 63 59 7 30 65 62 2 23 35 47 45 19 55 24 68 58 24 46 3 56 53 17 8 31 53 43 13 14 28 57 5 38 64 50 32 27 59 11 33 34 33 60 35 47 20 30 65 41 42 66 52 60 16 23 48 36 1 75 72 6 15 77 63 22 7 67 59 62 EXPLODED DRAWING—Model No. PFEVEX74909.0 R1109A ORDERING REPLACEMENT PARTS 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) Part No. 290201 R1109A Printed in China © 2009 ICON IP, Inc.
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