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Model No. PFEL73207.0
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USER'S MANUAL
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TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . . . .
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IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your elliptical exerciser before using your elliptical exerciser. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. Before beginning any exercise program, con- 8. Wear appropriate exercise clothes when sult your physician. This is especially impor- exercising; do not wear loo
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BEFORE YOU BEGIN ® Thank you for selecting the new PROFORM 4.0 X product model number and serial number before con- elliptical exerciser. The PROFORM 4.0 X is an incredi- tacting us. The model number and the location of the bly smooth exerciser that moves your feet in a natural serial number decal are shown on the front cover of elliptical path, minimizing the impact on your knees this manual. and ankles. Welcome to a whole new world of natural, elliptical-motion exercise. To avoid a registratio
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ASSEMBLY To hire an authorized service technician to assemble the elliptical exerciser, call 1-800-445-2480. Assembly requires two persons. Place all parts of the elliptical exerciser 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 hex keys, assembly requires a Phillips screwdriver , an adjustable wrench , and a rubber mallet . See the draw
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1. 1 To make assembly easier, read the information on page 5 before you begin 58 assembling the elliptical exerciser. Attach the Rear Stabilizer (35) to the Frame (1) with two M10 x 77mm Carriage Bolts (58) and two M10 Nylon Locknuts (84). 1 58 35 84 2. Attach the Front Stabilizer (3) to the 2 Frame (1) with two M10 x 77mm Carriage Bolts (58) and two M10 Nylon Locknuts (84). 58 3 84 84 1 6
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3. Identify the Ramp Axle (74), which is longer 3 than the Pivot Axle (not shown). Apply a gen- erous amount of the included grease to the Ramp Axle. 90 78 Have a second person hold the Ramp (78) 70 64 near the Frame (1) in the position shown. 59 Insert the Ramp Axle (74) through the Ramp and the Frame. Tighten an M8 x 25mm Patch Screw (70), with an M8 Washer (64) and a Ramp Cover (59), into each end of the Ramp Axle. Next, pull the Ramp Pin (90) and align the Ramp (78) with one of the holes in
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5. Orient an Upper Body Leg (6) and a Ramp 5 Wheel (24) as shown. Apply a small amount of grease to the barrel of an M8 x 63mm Bolt Set (67). Attach the Upper Body Leg and the Ramp Wheel to the Left Pedal Arm (21) with the Bolt Set and two Wheel Covers (11). 6 Repeat this step for the Right Pedal Arm (not shown). 24 67 11 21 11 Grease 67 6. Apply a small amount of grease to a Crank 6 Arm Spacer (45). Orient the Crank Arm Spacer so that the flange is on the side shown, and slide it onto the Left
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7. Have a second person hold the Upright (2) 7 near the Frame (1) as shown. Next, connect 2 the Upper Wire Harness (18) to the Lower Avoid pinching the Wire Harness (38). Wire Harnesses (18, 38) during this step Attach the Upright (2) to the Frame (1) with two M8 x 69mm Button Bolts (91), two M8 Split Washers (93), and two M8 Nylon 18 Locknuts (87). Be careful to avoid pinching the wires. 38 87 1 91 93 8. Attach the Water Bottle Holder (17) to the 8 Upright (2) with two M4 x 22mm Screws (66). 17
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9. The Console (10) can be operated with four 9 “D” batteries (not included); alkaline batteries are recommended. IMPORTANT: If the ellip- tical exerciser has been exposed to cold temperatures, allow it to warm to room temperature before inserting batteries into the Console. If you do not do this, the con- sole displays or other electronic compo- Battery nents may become damaged. Remove the Cover battery cover from the back of the Console Batteries and insert four batteries into the battery com-
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11. Identify the Left Upper Body Arm (4), which is 11 marked with a “Left” sticker. Orient the Left Upper Body Arm so that the indicated tube is facing inward. Lubricate the upper end of the left Upper Body Leg (6) using a small amount of the included high-temperature lubricant. Then, 4 2 slide the Left Upper Body Arm (4) onto the left Upper Body Leg. Apply a generous amount of grease to the Grease Pivot Axle (16). Also, apply a small amount of Tube grease to a Wave Washer (27). Then, insert the
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12. Orient the Right Upper Body Arm (5) so that 12 the indicated tube is facing inward. Lubricate the upper end of the right Upper Body Leg (6) with high-temperature lubricant. Then, slide the Right Upper Body Arm onto the Upper Body Leg. Apply a small amount of grease to a Wave Washer (27). Then, insert the Pivot Axle (16) 5 through the Wave Washer, the remaining Tube Upper Body Arm Spacer (29), and the Right Upper Body Arm (5). Grease 29 27 16 6 Lubricate 13. Apply a small amount of grease to
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HOW TO USE THE ELLIPTICAL EXERCISER HOW TO MOVE AND LEVEL THE ELLIPTICAL HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER EXERCISER To move the elliptical exerciser, stand in front of it, To mount the elliptical exerciser, firmly hold the upper place one foot against one of the wheels, and firmly body arms and carefully step onto the pedal that is in hold the upper end of the upright. Pull the upright for- the lowest position. Next, step onto the other pedal. ward until you can move the elliptical ex
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CONSOLE DIAGRAM FEATURES OF THE CONSOLE gram automatically changes the resistance of the ped- als and prompts you to increase or decrease your ped- The advanced console offers an array of features aling pace as it guides you through an effective work- designed to make your workouts more effective and out. enjoyable. When you select the manual mode of the console, you can change the resistance of the pedals You can also connect your MP3 player or CD player to with the touch of a button. As you ex
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HOW TO USE THE MANUAL MODE 4. Follow your progress with the displays. Note: If there is a sheet of clear plastic on the face of The upper right display the console, remove the plastic. will show the elapsed time, the distance 1. Press any button on the console or begin ped- (total revolutions) you aling to turn on the console. have pedaled, and the approximate number of When you turn on the console, the displays and calories you have burned. The display will change the program target pacer will
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5. Measure your heart rate if desired. If your heart rate is not shown, make sure that your hands are positioned as described. Be care- If there are ful not to move your hands excessively or to sheets of clear squeeze the metal contacts tightly. For optimal Contacts plastic on the performance, clean the metal contacts using a soft metal contacts on cloth; never use alcohol, abrasives, or chemi- the handgrip cals to clean the contacts. pulse sensor, remove the plas- 6. When you are finished exerc
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HOW TO USE A TARGET TONING PROGRAM During the program, the program target pacer will prompt you to keep your pedaling pace near the 1. Press any button on the console or begin ped- target pace setting for the current segment. When aling to turn on the console. a left indicator lights, increase your pace; when a right indicator lights, decrease your pace. When See step 1 on page 15. the center indicator lights, maintain your current pace. IMPORTANT: The program target pacer is 2. Select a target
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MAINTENANCE AND TROUBLESHOOTING Inspect and properly tighten all parts of the elliptical CONSOLE TROUBLESHOOTING exerciser regularly. Replace any worn parts immedi- ately. If the console does not function properly, the batteries should be replaced. To replace the batteries, see The elliptical exerciser can be cleaned with a soft assembly step 9 on page 10. cloth and mild detergent. Do not use abrasives or solvents to clean the exerciser. To prevent damage HANDGRIP PULSE SENSOR TROUBLESHOOTING
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EXERCISE GUIDELINES Burning Fat—To burn fat effectively, you must exer- cise at a low intensity level for a sustained period of WARNING: Before beginning time. During the first few minutes of exercise, your this or any exercise program, consult your body uses carbohydrate calories for energy. Only after physician. This is especially important for the first few minutes of exercise does your body begin persons over the age of 35 or persons with to use stored fat calories for energy. If your goal i
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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
