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Model No. PFEX39930
USER'S MANUAL
Serial No.
Serial Number Decal
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there are missing parts, we will
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TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 HOW TO USE THE RECUMBENT
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BEFORE YOU BEGIN ® Congratulations for selecting the new PROFORM through Friday, 6 a.m. until 6 p.m. Mountain Time ® CROSSTRAINER 55. The unique PROFORM (excluding holidays). To help us assist you, please CROSSTRAINER 55 combines a comfortable recum- note the product model number and serial number bent cycle with a convenient weight bench to let you before calling. The model number is PFEX39930. The enjoy both aerobic exercise and strength training serial number can be found on a decal attached
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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 allen wrenches, assembly requires a phillips screwdriver , an adjustable wrench and a rubber mallet . As you assemble the crosstrainer, use the drawings below to identify the small parts used in assembly. The number in parenthesis be
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1. While another person lifts the front of the Frame (1), 1 attach the Front Stabilizer (2) to the Frame with two 30 M10 x 112mm Carriage Bolts (65) and two M10 Black 65 Nylon Locknuts (63). Make sure that the Front Stabilizer is turned so the Wheels (30) are not touching the floor. 30 2 1 63 2. Orient the Frame Rail (3) as shown, with the hexago- 2 74 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
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5. Attach the Seat (12) to the Seat Frame (6) with three 5 M6 x 16mm Screws (64). 12 6 64 64 6. Attach the Backrest (10) to the Backrest Frame (5) 6 with two M6 x 16mm Screws (64), an M6 x 50mm Screw (69), and an M6 Flat Washer (71). 5 10 71 69 64 7. While another person holds the Upright (13) in the 7 position shown, connect the Upper Wire Harness (35) to the Lower Wire Harness (36). Carefully pull the upper end of the Upper Wire Harness to remove 13 any slack from the Wire Harnesses. Slot Tu
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9. While another person holds the Console (16) in the 9 position shown, connect the wire harness on the Wire Console to the Upper Wire Harness (35). Insert the Harness excess wire harness into the Upright (13). 73 16 Attach the Console (16) to the Upright (13) with four M4 x 16mm Screws (73). Be careful to avoid pinch- ing the wire harnesses. 13 35 Attach the Water Bottle Holder (89) to the Upright (13) with two M4 x 22mm Screws (91). 89 91 10. The Console (16) requires four “D” batteries (not 1
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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- The upright can be Backrest bent cycle is used, adjusted to the Upright the backrest should height that is the be in the upright most comfortable for position. To adjust you. To adjust
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Fan Button Display Buttons On/Reset Button Resistance Buttons FEATURES OF THE CONSOLE portable stereo, computer, or VCR and play special iFIT.com CD and video programs (iFIT.com CDs and The advanced console offers a selection of features videocassettes are available separately). iFIT.com CD designed to make your workouts more enjoyable and and video programs automatically control the resis- effective. When the manual mode of the console is tance of the pedals and prompt you to vary your pace sel
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seconds. If you use the handgrip pulse sensor, HOW TO USE THE MANUAL MODE the display will also show your heart rate (see step 5 on page 11). Turn on the console. To view only the distance 1 Upper Button you have pedaled or the Note: The console requires four 1.5V “D” batteries number of calories or fat (see assembly step 10 on page 7). calories you have burned, press the upper button on To turn on the console, press the On/Reset button the left side of the large or begin pedaling. (See the dr
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To reset the displays, press the On/Reset button. For the most accurate heart rate reading, continue to hold the handgrips for about 30 seconds. Note: Note: The con- When you first hold the handgrips, the large dis- sole can show play will show your heart rate continuously for 30 speed and dis- seconds. The display will then show your heart tance in either rate along with other feedback modes. miles or kilo- meters. The let- Turn on the fan if desired. 6 ters MPH or KM/H will appear in the low
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The target pace HOW TO USE A SMART PROGRAM for the current Indicator period will be Bar shown by the Each Smart program will automatically change the arrows in the Arrows resistance of the pedals and prompt you to increase or small display. To decrease your pace as it guides you through an effec- pedal at the target tive workout. Programs 1 and 2 are weight loss pro- pace, simply grams, programs 3 and 4 are aerobic programs, and increase or decrease your pace until there is one programs 5 and 6
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HOW TO CONNECT YOUR PORTABLE STEREO HOW TO CONNECT YOUR CD PLAYER, VCR, OR COMPUTER Note: If your stereo has an RCA-type AUDIO OUT jack, see instruction A below. If your stereo has a 1/8” LINE OUT jack, see instruction B. If your To use iFIT.com CDs, the recumbent cycle must be stereo has only a PHONES jack, see instruction C. connected to your portable CD player, portable stereo, home stereo, or computer with CD player. See pages A. Plug one end of a 1/8” to RCA stereo audio cable 13 and 14 for
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HOW TO CONNECT YOUR HOME STEREO HOW TO CONNECT YOUR COMPUTER Note: If your stereo has an unused LINE OUT jack, Note: If your computer has a 1/8” LINE OUT jack, see instruction A below. If the LINE OUT jack is see instruction A. If your computer has only a being used, see instruction B. PHONES jack, see instruction B. A. Plug one end of a 1/8” to RCA stereo audio cable A. Plug one end of a 1/8” to 1/8” stereo audio cable (available at electronics stores) into the jack (available at electronics st
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HOW TO CONNECT YOUR VCR B. Plug one end of a 1/8” to RCA stereo audio cable (available at electronics stores) into the jack Note: If your VCR has an unused AUDIO OUT jack, beneath the console. Plug the other end of the see instruction A below. If the AUDIO OUT jack is cable into an RCA Y-adapter (available at electron- being used, see instruction B. If you have a TV ics stores). Next, remove the wire that is currently with a built-in VCR, see instruction B. If your VCR plugged into the AUDIO OUT
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The program will function in almost the same way HOW TO USE IFIT.COM CD AND VIDEO as a Smart program (see step 3 on page 12). PROGRAMS However, an electronic “chirping” sound will alert you when the resistance level and/or the target pace is about to change. To use iFIT.com CDs or videocassettes, the recum- bent cycle must be connected to your portable CD Note: If the resistance of the pedals and/or the player, portable stereo, home stereo, computer with target pace does not change when a “chirp
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Start your Web browser, if necessary, and go HOW TO USE PROGRAMS DIRECTLY FROM 4 to our Web site at www.iFIT.com. OUR WEB SITE Follow the desired links on our Web site to 5 select a program. Our Web site at www.iFIT.com allows you to play iFIT.com programs directly from the internet. To use Follow the on-line instructions to start the programs from our Web site, the recumbent cycle 6 program. must be connected to your computer. See HOW TO CONNECT YOUR COMPUTER on page 14. In addi- When you start
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RECUMBENT CYCLE EXERCISE GUIDELINES your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your WARNING: exercise until your heart rate is near the lowest num- Before beginning this or any exercise pro- ber in your training zone as you exercise. For maxi- mum fat burning, adjust the intensity of your exercise gram, consult your physician. This is espe- until your heart rate is near the middle number in your cially important for persons over th
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WEIGHT BENCH EXERCISE GUIDELINES alternating days. For example, plan weight training workouts on Tuesday, Thursday, and Saturday, and WARNING: Before beginning any plan aerobic workouts on Monday, Wednesday, and exercise program, consult your physician. Friday. Make sure to rest for at least one full day each This is especially important for persons over week to give your body time to regenerate. CAUTION: the age of 35 or persons with pre-existing It is very important to avoid overdoing it durin
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SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce. 1 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 fo
