ProForm C 525 Treadmill Manual
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21 HOW TO LOWER THE TREADMILL FOR USE 1. Hold the upper end of the treadmill with your right hand. Pull the latch knob to the left and hold it. Pivot the frame down ward until the catch is past the latch pin. 2. Hold the metal frame firmly with both hands,and lower it to the floor. CAUTION: To decrease the possibility of injury, do not lower the frame by gripping only the plastic foot rails. Do not drop the frame to the floor. Make sure to bend your legs and keep your back straight. OpenFrame Latch Knob Latch Pin Frame
22 TROUBLESHOOTING Most treadmill problems can be solved by following the steps below. Find the symptom that applies, and follow the steps listed. If you need further assistance, please call the tollfree telephone number on thefront cover of this manual. PROBLEM: The power does not turn on SOLUTION: a. Make sure that the power cord is plugged into a surge suppressor, and that the surge suppressor is plugged into a properly grounded outlet (see page 12). Use only a singleoutlet surge suppres sor that meets all of the specifications described on page 12. Important: The treadmill is not com patible with GFCIequipped outlets. b. After the power cord has been plugged in, make sure that the key is inserted into the console. c. Check the reset/off circuit breaker located on the treadmill frame near the power cord. If the switch protrudes as shown, the circuit breaker has tripped. To reset the circuit breaker, wait for five minutes, and then press the switch back in. PROBLEM: The power turns off during use SOLUTION: a. Check the reset/off circuit breaker (see the drawing above). If the circuit breaker has tripped, wait for five minutes and then press the switch back in. b. Make sure that the power cord is plugged in. If the power cord is plugged in, unplug it, wait for five minutes, and then plug it back in. c. Remove the key from the console. Reinsert the key into the console. d.If the treadmill still will not run, seethe front cover of this manual. PROBLEM: The incline of the treadmill does not change correctly SOLUTION: a. With the key in the console, press one of the Incline buttons. While the incline is changing, re move the key. After a few seconds, reinsert the key. The treadmill will automatically rise to the maximum incline level and then return to the minimum level. This will recalibrate the incline system. PROBLEM: The display of the console does not function properly SOLUTION: a. Remove the key from the console and UNPLUG THE POWER CORD. With the help of a second person, carefully tip the Uprights (70, 76) down as shown. Remove the three Hood Screws (77), the Belly Pan Screw (51) and the Large Belly Pan Screw (52). Note:Aphillips screwdriver with a shaft at least 5” long is re quired. TrippedReset c 41 70 76 52 51 11a
23 With the help of a second person, carefully raise the Uprights (70, 76) as shown. Carefully pivot the Hood (41) off. Locate the Reed Switch (39) and the Magnet (6) on the left side of the Pulley (7). Turn the Pulley until the Magnet is aligned with the Reed Switch. Make sure that the gap between the Magnet and the Reed Switch is about 1/8”. If necessary, loosen the Screw (11), move the Reed Switch slightly, and then retighten the Screw. Reattach the Hood, and run the treadmill for a few minutes to check for a correct speed reading. PROBLEM: The walking belt slows when walked on SOLUTION: a. Use only a singleoutlet surge suppressor that meets all the specifications described on page 12. b. If the walking belt is overtightened, treadmill perfor mance may decrease and the walking belt may be come damaged. Remove the key and UNPLUG THE POWER CORD .Using the hex key, turn both rear roller bolts counterclockwise, 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each edge of the walking belt 2 to 3 inches above the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is properly tightened. c. If the walking belt still slows when walked on, please see the front cover of this manual. PROBLEM:The walking belt is offcenter or slips when walked on SOLUTION: a.If the walking belt is offcenter,first remove the key and UNPLUG THE POWER CORD.If the walking belt has shifted to the left, use the hex key to turn the left rear roller bolt clockwise 1/2 of a turn; if the walking belt has shifted to the right, turn the left bolt counterclockwise 1/2 of a turn. Be careful not to overtighten the walking belt. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is centered. b. If the walking belt slips when walked on,first re move the key and UNPLUG THE POWER CORD. Using the hex key, turn both rear roller bolts clock wise, 1/4 of a turn. When the walking belt is correctly tightened, you should be able to lift each edge of the walking belt 2 to 3 inches above the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and carefully walk on the treadmill for a few minutes. Repeat until the walking belt is properly tightened.b a Rear Roller Bolts 2–3 b 6 11 39 Top View 1/8”7 41 76 70
24 CONDITIONING GUIDELINES The following guidelines will help you to plan your ex ercise program. For more detailed exercise informa tion, obtain a reputable book or consult your physician. 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 and aerobic exercise. To find the proper heart rate for you, first find your age near 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 define your “train ing zone.” The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise. Fat Burning To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate caloriesfor energy. Only after the first few minutes does your body begin to use stored fat caloriesfor energy. If your goal isto burn fat, adjust the speed and incline of the tread mill until your heart rate is near the lowest number in your training zone. For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone. Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem, your exercise must be “aerobic.” Aerobic exercise 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 speed and incline of the treadmill until your heart rate is near the highest number in your training zone. WORKOUT GUIDELINES Each workout should include the following three parts: A Warmup—Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warmup in creases your body temperature, heart rate and circula tion in preparation for exercise. Training Zone Exercise—After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (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 exer cise—never hold your breath. ACooldown—Finish each workout with 5 to 10 min utes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post exercise problems. EXERCISE FREQUENCY To maintain or improve your condition, complete three workouts each week, with at least one day of rest be tween workouts. After a few months, you may com plete up to five workouts each week if desired. 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 physician. This is especially important for individu als over the age of 35 or individuals with pre existing health problems. The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general.
25 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 2 3 4 5
PART LIST—Model No. PFTL49406.1R0507A 1 1 Hood 12 Foot Rail Cover 2 10 Foot Rail Cover Screw 3 1 Left Foot Rail 4 2 Frame Pivot Bolt 5 2 Front Platform Bolt 6 1 Magnet 7 1 Front Roller/Pulley 8 2 Platform Nut 9 4 Belt Guide Screw 10 2 Belt Guide 11 13 Screw 12 2 Isolator 13 3 Wire Tie 14 1 Latch Warning Decal 15 1 Walking Belt 16 1 Walking Platform 17 2 Rear Platform Bolt 182Rear Roller Bracket Screw 192Rear Roller Bracket 202 Rear Roller Bolt 212Rear Roller Star Washer 22 1 Left Rear Endcap 23243/4” Screw 24 1 Hex Key 25 1 Right Rear Endcap 26 1 Frame 27 1 Right Foot Rail 28 1 Hood 292Motor Bolt 30 2 Motor Nut 31 1 Motor Star Washer 32 1 Motor Belt 33 1 Drive Motor 34 1 Motor Bracket 35 2 Motor Tension Bolt 36 2 Motor Washer 37 1 Lift Frame 38 1 Reed Switch Clip39 1 Reed Switch 40 2 Lift Frame Spacer 41 6 Pivot Nut 42 2 Caution Decal 43 1 Hairpin Cotter 44 1 Motor Pin 45 1 Lift Frame Ground Wire 46 1 Front Roller Bolt 47 1 Filter Wire 48 1 Releasable Tie 49 2 Tie Block 50 3 Plastic Tie 51 3 Belly Pan Screw 52 5 Large Belly Pan Screw/ Cover Screw 53 1 Belly Pan 54 3 Belly Pan Clip 55 1 Reset/Off Circuit Breaker 561Power Cord Grommet 571Power Cord 581 Controller Board 5991/2” Screw 601Controller 61 2 Small Star Washer 622Handrail 63 4 1.25” Bolt 64 4 Pulse Bar Screw 65 4 Pulse Bar Star Washer 66 1 Pulse Bar 67 4 Console Screw 681Left Handrail Cover 69 2 Handrail Cap 70 1 Left Upright 71 1 Latch Housing 72 2 3/4” Tek Screw 73 1 Latch Pin Assembly 74 1 Right Handrail Cover 75 1 Upright Wire 76 1 Right Upright 77 6 1” Tek Screw78 4 Lift Bolt 79 2 Handrail Bracket 80 2 Front Endcap 81 1 Base 82 1 Ground Wire 83 4 3/8” Star Washer 84 2 1” Upright Bolt 85 2 2.75” Upright Bolt 86 2 Wheel Housing 87 2 Wheel Pin 88 2 Wheel 89 4 Base Pad 90 1 Incline Motor 91 1 Stop Bracket 92 1 Optic Disk 93 1 Photo Switch Nut 94 1 Photo Switch 95 1 Photo Switch Bolt 96 1 Key/Clip 971Photo Switch Wire 981Console Base 991Console 1001 Access Door 1011Console Fan 1022Fan Screw 103 1 Static Decal 1041Rear Roller 105 1 Controller Wire 106 2 Roller Bracket Star Washer 107 1 Ground Wire 108 2 Endcap Screw 1094Isolator Washer # 1 12” Blue Wire, 2F # 1 12” Blue Wire, M/F # 1 4” Blue Wire, 2F # 1 4” Green Wire, M/R # 1 22” Red Wire, M/F # 1 20” Black Wire, M/F “#” indicates a nonillustrated part. Specifications are subject to change without notice. To locate the parts listed below, see the EXPLODED DRAWING on pages 28 to 31. 27 Key No. Qty. DescriptionKey No. Qty. DescriptionKey No. Qty. Description
28 EXPLODED DRAWING—Model No. PFTL49406.1R0507A317109456751615262021 222710424914111188222222222181117104212025181919212 12 23 23106106109109
29 Part 2 of 44140 4437 4311 4140393835363330314634296059595861353045 3248114950 28111153545251515557 565454 5159 821311471052323
30 Part 3 of 4646465897789778977784180337841 108 1087523798788868687887890914192936194957369746262686767792371236952522366 232323638089 778384 8583 8584767081637841727265429775 59107