ProForm Elliptical 390 E Owners Manual
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\b\b 31 76 76 49 11 6 6 Grease 11\b Apply asma llamo untofgrea setoaSh oulder Patch Bolt(3 1)\b Wh ilease con dper son holds the front endof th e Rig htPe dalA rm (49)insid ethe bracke ton th e rig ht Upp erBody Leg (6),in sert the Should erPat chBolt(31) through the right Upp erBod yLeg andthe Ri ght Peda lArm\b Tig hten the Sho ulde rPa tch Bolt (31) into the weld ednuton the righ tUpp erBody Leg (6)\b Repe atthi sste pto attach the Lef tPedal Arm (notshown) to the leftUppe rB ody Leg(6). Tighten theM8 x4\fm mBut ton Bolts (76). 10\bApply agene rousamount of th e include d gre ase tothe axles onthe Upright (\f)\b Orie nt the Lef tan dRigh tUppe rBod yArms (8, 9) as shown ,and slide themonto theleft and righ tsid es ofthe Upright (\f)\b A ttach each UpperBody Arm (8,9) with an M8 x\f0mm Pat ch Scre w(80) and an M8 Washe r (33)\b10 \f 33 80 80 33 8 9 Grea se
\b2 1\f\bSee theinse tdra wing. IdentifyaPivot Cove rA (19 ),wh ich hasho oks, andaPivo tCove rB (\f\f ),wh ich hastabs \b Pre ss aPivo tCo ver A(19) and aPivot Cove rB (\f\f )to ge the rarou ndthe Right Upper Body Arm (9)\b Repeatthi sste pfor the othe rside ofthe ellipti calexe rci ser. Tip: Ma ke sure thatthe Pivot Covers (\b9,22) are posi tione das shown.1\f \f\f \f\f 19 1313\b Attach the Rea rUp righ tCove r(3) tothe Uprigh t (\f)with three M4x16m mScr ews (9\f)\b Orie nt the Fro ntUp right Cover (16) sotha tth e indicate darro wispo inti ng upwar d\b Pre ss the Front Uprigh tCove r(16) into the Rea rUprig htCove r(3)\b P re ss the Wat erBottle Holder (5) into theRea r Uprig htCove r(3)\b 98 19 9\f 59\f16 Ar row 3 \f Tabs Hoo ks Hooks 19 \f\f 14\b Press aFron tLe gCove r(\f0) andaRear Leg Cove r(\f1 )tog ether arou ndthe right Upper Body Leg (6)\b Repe atthi sste pfor the othe rside ofthe ellipti calexe rci ser.14 \f0 \f1 6
\b3 49 13 78 75 1515\bIdent ifythe Righ tPe dal (13), which ismar ked witha“Righ t”sticker\b Attach the Righ tPe dal(13) tothe RightPeda l Arm (49) with thre eM10 x48m mPatch Screws (75)an dthre eM10 SplitW asher s(78)\b Make sure tousethe centerhole and the two outer holes to attach the Right Peda l. Attac hthe Left Peda l(not shown) tothe Left Pedal Arm (notshown) inthe same way. 17\b Mak esure that allpar tsof the elliptic alexerciser are properly tightened. Note:Some hardwa remay be left over after asse mbly iscom pleted\b Topro tect the floor orcarpet fro mdamage, pla ce amat under the ellip tical exerciser \b 16\bPressthe Rear Shield Cover(59) onto the Left and Rig htSh ields (44,45)\b16 59 4445
\b4 HOWTO US ETHE ELLIPTICAL EXERCISER HOWTO MOVE THEELLIPTIC ALEXERCISER Due to the size and weight ofthe elliptic alexer- ciser ,mov ingit requires two persons. Stand in frontof the elliptica lexer ciser, holdthe uprigh t,and place onefoot again ston eof the front wheel s\bPull on the uprig htandha ve asecon dper son liftthe handle untilthe elliptica lexe rciser will rol lo n the whee ls\b Carefully movethe ellipti calexer ciser tothe desire d location, andthe nlower itto the floor\b HOWTO LEVE LTHE ELLIPTIC ALEXERCISER Ifthe ellip tical exerci ser rocks slig htly on your floo rdurin guse, turn oneor bo th of the leve ling feetbe neath the rear stabilize r untilthe rocking mo tion iselimi - nated\bHO WTO EX ER CIS E ON TH EELLI PTICAL EXERCI SER To mount the ellipt ical exe rcise r, ho ldthe handlebar s orthe upp erbody arms andstep onto thepedal thatis in the low est positio n\b Then ,ste ponto the other pedal\b Push the pedal sunt il they begi nto move with acon - tinuo usmot ion\b Not e: The pedal discs can turn in either direct ion. It is recom mended thatyou move the peda ldi scs inthe direct ion shown bythe ar row ;how ever ,for variet y, you can turn thepedal disc sin the opposi te di re ction. To dism ount the ellipt ical exe rci ser ,wait until theped- alscom eto acom plet e stop\b Note: The elliptical ex erci serdoes nothave afree whee l; the pedals will cont inue to move until the flywhee lstops. W hen the peda ls ar estat iona ry , st ep off the highest pedal fir st\b Then, step offthe low est pedal\b P la ce yo ur foo t her e Handle Up righ t Level ing Feet Pedal sPedal Di sc Up perBo dy Arm s Handlebars
\b\f FEATURE SOF THE CONSOLE Thead van ced console offersan array offeatures designed tomake your worko utsmoreeffective and enjoyable\b Whenyou use the manualmode ofthe console, you cancha ngethe resistance ofthe pedals wit h the to uch of abu tton\b Asyou exercise ,th e conso lewill p ro vid e continu ousexe rcise feedb ack\bYoucaneven mea sure your heart rateusing thehandgr ip pul se senso r\b Theconsole offers twelve prese two rkou ts—se ven weight loss workouts andfiveperforma nceworkouts \b Each preset workoutautomat ically changes the resis - tanceof the pedals asitguid esyou throu ghan effective workout\bYoucan even connect your MP3 player orCD player to the consol eso un dsyst emand listen toyour favor ite m usi cor audio boo kswhi le you exerci se\b To use the manual mode, seepag e16\b To use a pres etworkout ,se epag e17\b Touse thesound sys te m, see page 17\b N ot e: Bef or eusi ng the con sole,make sure that batter - ies areinsta lled (see asse mbly step 6on pag e8)\b If ther eis a shee tof cl ear plast ic on the display ,rem ove the pla st ic\b CO NSOLE DIAGR AM
\b6 HOWTO USE THEMANUAL MODE \b. Turn on the console. P re ss anybut ton or begi nped aling toturn onthe console\b Wh enyou turn onthe console ,th e displ aywill ligh t\bA tone will soundandthe console willbe rea dyfor use \b 2. Sele ctthe manual mode. Wh enyou turn onthe console ,th e manual mode willbe se lect ed\b If you have sele cted awo rkou t, re sel ec tthe manual mode by pressing the Wei ghtLoss Wor kouts orthe Per formance Wor kouts button repeat edly until zeros appe arinthe di spl ay s\b 3. Begi npeda ling and cha nge theresistan ceof th eped alsasdesire d. As you pedal,ch an ge the resistan ceofthe pedals b y pressin gthe Resi stance incr ease and decrea se butto ns\b Not e:Aft eryou pressthe butto ns,itwil ltake a mome ntforth e ped alsto re ach theselecte dresis - ta nce level\b 4.Follo wyo ur progress with the displays. The upper dis pla y—Thi sdisp laywill show the ela psed time and the resistance levelofthe pedals each time theresistance levelcha nges\b Note: During aworkout, the displa ywill show the timeremaini nginthe worko ut\bThelowe rlef tdi spl ay—Thi sdisp la y will show the distan ce (tot al nu mber of re vol utio ns) that you have pedal ed\b The lowe rright displ ay—Thi sdisp lay wil lshow yo ur peda ling speed in revol ution sper minute (rpm )and the approxi ma tenum berof cal ories you have burned\b Th elow erright displ ay will also show your heart ra te wh en yo u use the han dgrip puls e sens or (s ee ste p5)\b The right displ ay—Thi sdispl ay will show atrack tha tre pr esent s1/4 mile (40 0m)\b A s you exer cise, ind ica tors will app ear in succe ssionaroun dthe track unt ilthe entir e tr ack appears\bThe track will the ndisapp earand the indi catorswill agai nbegi n toappea rin successi on\b \f.Measu re you rhe art rate ifde sir ed. If th ere are sh eets of cle ar pla sti con th eme talcon tacts on theha ndg rip pu lse sens or, re mov ethe pla sti c. In ad ditio n,m ake su re th at yo ur ha nd sare cle an . To me asu re yo ur heart rate, hold the handgr ip pulse senso rw it h yo ur palm srest ing against the met alco ntac ts\bA vo id mo vin g yo ur han ds or gr ippin gth eco ntac tstig htly. Whe nyo ur pul se is det ect ed,a heart-sh apedsym- bolwill flash in the disp lay and then your heart rat e wi llbe show n\bFor the mos tac curat ehear trate readi ng,hold the cont actsfor atleas t15 seconds\b Ifyo ur he art rate isnot sh own ,m ake sure thatyour hands are posi tioned asdescr ibed \bBe careful not tomove your hands excessi velyor tosqueeze the metalcontact stig ht ly\bFor optim al pe rform ance, clea nthe met al contact susi ng asoft cloth; never usealcohol ,abra sives, orche micals toclean the cont acts. 6. Turn onthe fan if desi red. Thefan has high and low speed settings\b Press the Fan but ton re pea tedly to sel ect afan speed or toturn off the fan \b Not e:If th e pedal sdo not move fo r abou tthi rty se conds, the fan will tur noff automatically\b Track Cont acts
\b7 7.Whe nyou are finis hed exercising, thecons ole will turn offautoma tically. Ifthe pedals donot mov efo r seve ralseconds, a seriesoftones willsound,th e con sole willpaus e, andthetime willflash inthe displa y\b If th e ped alsdonotm ove forseve ralminu te s, the con sole willturn offand thedisp lay willb e rese t\b HOWTO USE APRESET WORK OUT \b. Turn onthe cons ole. See step 1on page 16\b 2. Selecta pres etwor kout. Toselect apr eset worko ut,press the We ightLoss Wo rkou tsor the P erforma nce Workou tsbut ton rep eatedlyun til th e name of the desired worko ut appea rsinthe upper disp lay\b Wh enyou select apr eset workou t,the duratio nof th e wo rkou twill appear in the upper displa yan da pro file ofthe resistan celevel sof th e wor kout will scroll across the cen terdispl ay\b Not e:Comp leteprofi les ofthe preset work outs are prin ted on the side sof th e conso le\b 3.Begin ped aling tostart theworkou t. Each workou tis divid edinto 30one-min uteseg - ment s\bOne resist ance level isprogramme dfor each segme nt\bNote: Thesame resista ncelevel may be pro grammed forcon secut ivesegme nts\b Duringthe workou t,the wor kout profil ewill show yourpro gress(se ethe drawing above)\b Theflash - ing seg men tof the profile repre sents thecurren t segment of the work out\bThe heigh tof the flash in g seg ment indicat esthe resistan celevel forthe cur- ren tse gme nt\bAtthe end of each segm entof the workout, a series ofton es will so und and the next segm entof the pro file will b egi nto fla sh\b If a different resi s- tance le vel is pr ogr am med fo r the next segm ent, theresi stance level will flash in the display fora few secon dsto alert you \bThe resist ance ofthe pedals will then chang e\b If the resi stance level for the current segmen tis t oo hig h or too lo w ,yo ucan manual lyover ride the setting bypressi ngth e Re sist ance buttons\b How ever ,w he nthe curr entse gme nt ends ,th e ped - als will auto ma tic ally ad just to the res ista nce level fo rthe nextsegme nt\b If yo u sto p pedaling forse ve ral se co nds, ase rie s of to nes will sound and the worko ut will pause\b To re sta rt th e wo rkou t,simp lyresu me peda ling\b The worko utwill con tinu eunt il the last segm entof the pro file flashe sand the last segmen tof the wor kout ends\b Not e: If you continue to pedal after the workout is com plet ed, the displ ay will cont inue toshow exer- cise feed back; howeve r, the displ ay will not show the ela psed tim e un til you select the man ualmode or anew wor kout \b 4.Follow your progress wit h the displ ay. See step 4on page 16\b \f. Meas ure your heart ra te if desired. S ee step 5on page 16\b 6. Turn onthe fan if desi red. See step 6on page 16\b 7. When youarefini she dexer cising, the console will turn offautom atically. Se este p7on this page\b H O W TO USE TH ESO UND SYSTEM To pla y m usi cor aud iobo oks th ro ugh theconsol e soundsyst emwhi le you exer cise, plug the audi ocable int o the jack on th e consol eand int o the jack onyour MP3 player or CD pla yer ;m ake sure thattheaudio cabl eis ful ly pl ugge din. N ext ,pr ess the Play but ton onyour MP3 player orCD player \bA dj ust the volume leve lusi ng the volum econ - tro lon your MP3 player orCD playe r\b Pro file
\b8 Inspectand tighten allpar tsof the elliptica lexe rciser regularly\b Replace anywor npar tsimmedia tely\b To clean the ellip ticalexer ciser, useada mp clo thand a small amountofmild soap\b IMPORT ANT:To avoid damage tothe cons ole,keep liquids awayfrom the consol eand kee pthe console outofdir ect sunlight. CO NSOLE TROUBLESHOOTING Ifthe con sole displays beco medim ,the batte ries sh ould berep lace d;mo stconsol eprobl emsarethe resu ltof low batteries\b Seeassemb lystep 6on page 8 forreplace mentin str ucti ons\b Ifthe ha ndg rippulse sensor does notfunctio npro p- erl y,see step5on pag e16 \b HO WTO ADJ UST THEDRIVE BELT If you canfee lthe pedals slip whil eyou arepedaling, even when the resistanc eis adj ust ed to the highe st leve l,the drive belt ma ynee dto be adjusted\b To adju stthe drive belt, youmust remove theleft pedal,the top shield cover,the rear shie ldcover, and theleftshield\b First ,see step 15on page 13andrem ove the left ped al\b Next, seestep 16 on pa ge 13and remove th e rea r shield cover \b Then, see step4on pag e7and rel ease thetopshield cover fromthe leftshield\b Slide the topshield cover upward \b Remove the M4 x16mm Screw s(9\f) fromthe Left S hield (44)an dthe nge ntly move theLeft Shield out - wa rdove rthe LeftPed alArm (14) \bNext ,loose nthe Pivot Scr ew (88) \bTh en, tighten the Drive Bel tA dj ust ment Scr ew (7\f) until the Drive Bel t (46 )is tigh t\b When the Drive Belt (46 )is tig ht, tighten thePivot Scr ew (88) \b Then, reat tach the lef tshi eld, the re ar shield cover, the top shield cove r,and the left ped al\b M AI NT ENANCE ANDTROUBLESHOO TING 9\f 14 44 9\f 9\f 88 7\f 46
\b9 HOWTO ADJ UST THEREED SWITC H Ifthe con sole does not displ aycor rect feedba ck,the reed switch should beadjusted \b Toadju stthe reed swi tch,you must remo vethe right disc cove ran dthe right pedal disc\b Usin gafla tscre wdriver, rem ove theright Disc Cover (18)\b Then, remo vethe M8 x14m mButton Screws (81) from theRigh tP ed alDisc (\f 7), and gently rotate the Rig htPed alDisc outof the way\bLoca tethe Reed Sw it ch (58 )\bLoosen, but do not remove, the M4 x16m mScr ew (9\f )\b Next ,rot ate th e Crank Assem bly (\f4) until a Magnet (41) is aligne dwith the Reed Swi tch (58 )\b Slide the Reed Sw it ch slight ly tow ardor aw ay from the Magnet\b Then ,re tigh ten the M4 x16m mScr ew (9\f)\b Rot ate the Cran kAssem bly (\f4) for amoment\b Repeat these actio ns unt il the consol edispl ays correct feed- back\b Whe nthe ree dsw it ch is cor rect ly adjusted, reattach the right pedal disc and the righ tdi sc cover\b 41 9\f 58 \f418 \f7 81
20 Theseguidelin eswill he lpyou toplan your exercise program\b Fordetailed exer cise information, obtain a reputab leboo kor consu ltyour physicia n\bRemembe r, proper nut rition and adeq uate rest are esse ntialfo r successfu lre sult s\b EXERCI SEINTE NSITY Whethe ryo ur goal is to bur nfat ortostrengthe nyo ur card iovascula rsystem ,exer cisingat th e prope rin te n- sity isthe key toachi evingresul ts\bYou can useyour heart rate as agu ide to find the proper inten sity leve l\b The chart below show srecom mended heart ratesfor fat burnin gand aer obi cexer cise\b Tofind the prope rintensi tyleve l,find your ageatthe bott om ofthe chart (ages arerounded offtothe near - estten years )\bThe threenu mbe rslisted above your age defineyo ur “trai ning zone\b”The lowest numb eris the heart ratefor fatbur ning,the midd lenumb eristhe heart rate forma xim um fatburning, andthe hig hest number isthe hea rtrate foraerob icexe rcise\bBurni ngFat—To burn fat effect ivel y,you must exer- cise atalow int en sity level for asu sta ined period of time \bDu ring the fir st few mi nu tesof exercise, your bod yuses ca\fb o\byd\f ate ca lo\fies forenergy \bOnl yafter the fir st few minut es ofexe rcise does your body begin to use stored fat cal o\fies for ener gy\b If yo ur goal isto bur nfa t, adj ust the int ensi ty of your exercise untilyour h ea rt rat e is nea rthe lowe stnum berinyour trai ning zone \bFor maxi mu mfatbur ning, exe rcise withyour hea rt rat e near th e mi dd lenum ber in your training zone \b Aerobi cExe rci se—I fyour goal is to strengthen your cardiovascu larsyste m,youmust perform aerobic exer cise, whi ch is act ivi ty that requ ires la rg eam ounts of oxyg enfor prolon ged per io ds oftime\b Foraerobi c exer cise, adjust the in tensi ty of you rexercise until your hear trat e is nea rth e highe stnumber inyour tra ini ng zon e\b WO RKOU TGUID ELI NES Wa rm ing Up—Sta rtwith 5to 10 minutes ofstre tching and lig ht exer cise\b Awa rm-up in cre ases yourbody tem per atur e, heartra te , and circul ation inpreparati on for exer cise\b Tra ini ng Zone Exerci se—E xercise for \f0to30 min- utes wit h you rhea rt rat e in yo ur tra ining zone\b (Duri ng the fir st few weeks ofyour exer cise prog ram, do not keep yourheartra te in you rtr ai ning zone forlonger t han \f0minut es\b)B rea the reg ular ly and deepl yas you exer cise–n ever holdyour breat h\b Cool ing Dow n—Fi nish wit h 5to 10 minutes of stret chi ng\b Str e tch in g incr eases the flexibil ityofyour muscl esandhel ps to pr even tpost -exercise problems\b EXER CIS E FRE QUENC Y To maint ain or impr oveyour condit ion, compl ete three w ork outsea ch wee k,with at le ast one dayofrest bet ween wor kout s\bAfter afe w mont hsofregul arexer - cise, you maycom plet e up to five workouts each week, if desi red\b Rem em ber,the key tosuccess is to m ake exer cise areg ula rand enjo ya ble part ofyou r eve ryday life\b EXE RCISE GUIDELINE S WARNIN G:Before begi nnin gthis or any exe rcis eprogr am,consult yourphysi- c ia n. This isespec ially impor tant for persons over age 3\f or pe rsons withpre -existing he alth probl ems. The pulse sens orisnot am edical device. Va rious factors mayaf fect the accuracy of heart rate readi ngs. Thepulse sensor is inte nded onlyas an exer cise aidindeterm in - ing heart ratetrends ingener al.