ProForm 20.0 Manual

							  
HOWTOUSETHESTEREOSOUNDSYSTEM 
Toplayyourownmusicoraudiobooksthroughthe 
consolesstereosoundsystemwhileyouexercise, 
firstlocatethejackundertheledgeontheconsole. 
Pluganaudiocable(notincluded)intothejackonthe 
consoleandintoajackonyourMP3playerorCD 
player;makesurethattheaudiocabteisfulJy 
ptuggedin. Next,presstheplaybuttononyourMP3playerorCD 
player.Adjustthevolumeofthespeakersusingthe 
volumecontrolonyourMP3pJayerorCDplayer. 
MAINTENANCEANDTROUBLESHOOTING 
Inspectandtightenallpartsoftheellipticalexerciser 
reguiarJy.Replaceanywornpartsimmediately. 
Tocleantheellipticalexerciser,useadampclothand 
asmallamountofmildsoap.Makesuretoregularly 
cleantherollersandthetrackonwhichtherollers 
ride.Important:Toavoiddamagetotheconsole, 
keepliquidsawayfromtheconsoleandkeepthe 
consoJeoutofdirectsunlight. 
CONSOLETROUBLESHOOTJNG 
Iftheconsoledisplaybecomesdim,thebatteries 
shouldbereplaced;mostconsoleproblemsarethe 
resultoflowbatteries.Seeassemblystep13onpage 
11forreplacementinstructions. 
HANDGRIPPULSESENSORTROUBLESHOOTING 
Iftheconsoledoesnotdisplayyourheartratewhen 
youholdthehandgnppulsesensor,orifthedisplayed 
heartrateappearstobetoohighortoolow,seestep 
5onpage15. 
HOWTOLEVELTHEELMPTICALEXERCISER 
Iftheellipticalexerciserrocksslightlyonyourfloor 
duringuse,seeHOWTOLEVELTHEELLIPTICAL 
EXERCISERonpage12. 
HOWTOADJUSTTHEDRIVEBELT 
IfthepedalsslipwhileyouarepedaJing,evenwhiJe 
theresistanceisadjustedtothehighestsetting,the 
drivebeltmayneedtobeadjusted.Toadjustthe drivebeJt,firstremovethescrewsfromtheJeffand 
rightsideshields(notshown).Note:Therearetwo 
differentsizesofscrewsinthesideshields.Besure 
tonotetheJocafionofeachscrew.Then,gentlypull 
thesideshieldsapartandremovetheconvenience 
tray. 
Next,locatetheIdlerScrew(68)andloosenitone 
halfturn.Stepontotheellipticalexerciserandmove 
thepedaJs.IfthepedaJscontinuetoslip,turntheIdler 
Screwanotherhalfturnandtestthepedalsagain. 
ContinueinthiswayuntiJthepedalsnoJongerslip. 
Then,repJacetheconveniencetrayandreattachthe 
sideshields. 
21  
						

							  
CONDITIONINGGUIDELINES 
AWARNING. 
Beforebeginningthisoranyexercisepro- 
gram.consultyourphysician.Thisisespe- 
ciallyimportantforpersonsovertheageof35 
orpersonswithpre-existinghealthproblems. 
TheputsesensorisnotamedicaJdevice. 
Variousfactorsmayaffecttheaccuracyof 
heartratereadings,Thepulsesensoris 
intendedonlyasanexerciseaidindetermin_ 
ingheartratetrendsingeneral, 
Thefollowingguidelineswillhelpyoutoplanyour 
exerciseprogram,Rememberthatpropernutrition 
andadequaterestareessentialforsuccessfulresults, 
Eachworkoutshouldincludethefollowingthreeparts: 
WarmingUp--Begineachworkoutwith5to10rain= 
utesofstretchingandlightexercise,Aproperwarm- 
upincreasesyourbodytemperature,heartrate,and 
circulationinpreparationforexercise. 
TrainingZoneExercise--Eachworkoutshouldcon- 
sistof20to30minutesofexercisingwithyourheart 
rateinyourtrainingzone.Note:Duringthefirstfew 
weeksofyourexerciseprogram,donotkeepyour 
heartrateinyourtrainingzoneforlongerthan20min- 
utes. 
CoolingDown--Endeachworkoutwith5to10min= 
utesofstretching.Thiswillincreasetheflexibilityof 
yourmusclesandwillhelptopreventpost=exercise 
problems. 
Tomaintainorimproveyourcondition,planthree 
workoutseachweek,withatleastonedayofrest 
betweenworkouts.Scheduleyourworkoutsforthe 
timeofdaywhenyourenergylevelisthehighest. 
Afterafewmonthsofregularexercise,youmaycom= 
pleteuptofiveworkoutseachweek,ifdesired. 
Remember,thekeytosuccessismakeexercisea 
regularandenjoyablepartofyoureverydaylife. 
CARDIOVASCULARTRAININGGUIDEUNES 
Whetheryourgoalistoburnfatortostrengthenyour 
cardiovascularsystem,thekeytoachievingthe desiredresultsistoexercisewiththeproperintensity. 
Theproperintensitylevelcanbefoundbyusingyour 
heartrateasaguide. 
Thechartbelowshowsrecommendedheartratesfor 
fatburning,maximumfatburning,andcardiovascular 
(aerobic)exercise. 
Z65155145140130125115_ 
145138130125118110!03_) 
125120115II01059590 
20304050607080 
Tofindtheproperheartrateforyou,firstfindyourage 
atthebottomofthechart(agesareroundedofftothe 
nearesttenyears).Next,findthethreenumbers 
aboveyourage.Thethreenumbersareyourtraining 
zone.Thelowestnumberistherecommendedheart 
rateforfatburning,themiddlenumberistherecom- 
mendedheartrateformaximumfatburning,andthe 
highestnumberistherecommendedheartratefor 
aerobicexercise. 
FatBurning--Toburnfateffectively,youmustexer- 
ciseatarelativelylowintensitylevelforasustained 
periodoftime.Duringthefirstfewminutesofexer- 
cise,yourbodyuseseasilyaccessiblecarbohydrate 
caloriesforenergy.Onlyafterthefirstfewminutesof 
exercisedoesyourbodybegintousestoredfatcalo- 
riesforenergy.Ifyourgoalistoburnfat,adjustthe 
intensityofyourexerciseuntilyourheartrateisnear 
thelowestnumberinyourtrainingzoneasyouexer- 
cise.Formaximumfatburning,adjusttheintensityof 
yourexerciseuntilyourheartrateisnearthemiddle 
numberinyourtrainingzoneasyouexercise. 
AerobicExercise--Ifyourgoalistostrengthenyour 
cardiovascularsystem,yourexercisemustbeaero- 
bic.Aerobicexerciseisactivitythatrequireslarge 
amountsofoxygenforprolongedperiodsoftime.This 
increasesthedemandonthehearttopumpbloodto 
themuscles,andonthelungstooxygenatethe 
blood.Foraerobicexercise,adjusttheintensityof 
yourexerciseuntilyourheartrateisnearthehighest 
numberinyourtrainingzone. 
22  
						

							  
STRENGTHTRAININGGUIDELINES 
Duringstrengthexercises,youmustmaintainproper 
formforthebestresults,Maintainingproperform 
involvesmovingthroughthefullrangeofmotionfor 
eachexerciseandmovingonlytheappropriateparts 
ofthebody,Exercisinginanuncontrolledmannerwill 
reducethebenefitsofstrengthexercises,Onthe 
exercisechartaccompanyingthismanualarepho- 
tographsshowingthecorrectformforseveralstrength 
exercises, 
Performeachrepetitionofeachstrengthexercise 
smoothlyandwithoutpausing,Theexertionphaseof 
eachrepetitionshouldlastonlyabouthalfaslongas 
thereturnphase,Properbreathingisalsoimportant, 
Exhaleduringtheexertionphaseofeachrepetition 
andinhaleduringthereturnphase--neverholdyour 
breath, Toincreasethesizeandstrengthofyourmuscles, 
youmustworkyourmusclesatalevelclosetotheir 
maximumcapacity,Yourmuscleswilladaptandgrow 
asyouprogressivelyincreasetheamountofweight 
thatyouuse,Youcantoneyourmusclesbyworking 
thematamoderatepercentageoftheircapacity,The 
properamountofweighttouseforeachstrengthexer- 
cisedependsonyou--youmustgaugeyourlimitsand 
selectanappropriateamountofweight, 
Itisimportanttoavoidoverdoingitduringthefirstfew 
monthsofyourexerciseprogram,Progressatyour 
ownpaceandbesensitivetoyourbodyssignals,If 
youexperiencepainordizzinessatanytimewhile 
exercising,stopimmediatelyandcooldown,Findout 
whatiswrongbeforecontinuing,Rememberthatadeo 
quaterestandaproperdietareimportantfactorsin 
anyexerciseprogram, 
23  
						

							  
PARTLlST ModelNo.PFEL7806.0Ro4o7A 
KeyNo.Qty.Description 
11Base 
21Frame 
32OuterCrankArmCover 
42InnerCrankArmCover 
51Console 
61Upright 
72RollerCover 
81LeftHandlebar 
91RightHandlebar 
101LeftUprightCover 
112HandlebarLeg 
121LeftRollerLeg 
131LeftPedal 
141LeftPedalLeg 
151RightPedal 
161RightPedalLeg 
172FrameCover 
182InnerHandlebarCover 
192OuterHandlebarCover 
202AxleBearing 
211RightRollerLeg 
222Roller 
232StabilizerEndcap 
242RollerAxle 
252Wheel 
264LevelingFoot 
274WheelBearing 
281LeftSideShield 
291RightSideShield 
302CrankAxleCap 
314AxleCap 
324PedalLegAxle 
338AxleBushing 
344RollerBushing 
351FrontStabilizer 
362CrankArm 
371ConvenienceTray 
382CrankHub 
391PulleySpacer 
401Pulley 
4112AxleBushing 
422PedalLegEndcap 
431CrankSleeve 
442CrankBearingSet 
451Crank 
468RoundInnerCap 
474SnapRing 
481WireHarness 
492BaseEndcap 
501ReedSwitch/Wire KeyNo.Qty. 
511 
521 
531 
542 
551 
561 
571 
581 
591 
6O2 
611 
621 
631 
641 
651 
662 
671 
681 
691 
704 
714 
724 
734 
748 
752 
762 
772 
782 
7937 
808 
812 
824 
834 
842 
8510 
8610 
878 
888 
892 
902 
914 
924 
932 
944 
953 
966 
972 
988 
994 
1003 Description 
Belt 
Flywheel 
CMagnet 
OuterBearingSet 
Magnet 
Spring 
Idler 
FlywheelPulley 
Clamp 
InnerBearingSet 
Motor 
ResistanceCablePulley 
ResistanceCableSet 
RightUprightCover 
PivotAxle 
HubCover 
StopScrew 
IdlerScrew 
M8FlangeScrew 
M8x35mmScrew 
M8x42mmBolt 
M8SplitWasher 
M4x12mmFlangeScrew 
M8x25mmScrew 
3/8FlangeScrew 
ControlGrip 
PivotBushing 
GameController 
M4x16mmSelf=tappingScrew 
M10x23mmShoulderScrew 
M10x20mmxlmmWasher 
M8x16mmPatchScrew 
M8x25mmWasher 
M10x20mmx1,5mmWasher 
M4x12mmScrew 
M4x16mmScrew 
M6x35mmPhillipsScrew 
M6SplitWasher 
M10x62mmBolt 
M10x78mmButtonScrew 
M10x20mmButtonScrew 
M10x20mmx2mmWasher 
M4x13mmWasher 
M10x25mmWasher 
M8x16mmButtonScrew 
M8NylonLocknut 
M10NylonLocknut 
WaveWasher 
M8x15mmx4,5mmWasher 
StarWasher 
24  
						

							  
KeyNo.Qty.DescriptionKeyNo.Qty.Description 
1012M4xlOmmScrew1091RightHandlebarWire 
1021RearBaseCover1101LeftControllerWire 
1032SideBaseCover1111RightControllerWire 
1041CenterBaseCover1121M4x12mmBrightScrew 
1051LeftFrameCover*4HexKey 
1061RightFrameCover*1Grease 
1074M8x75mmButtonScrew*1UsersManual 
1081LeftHandlebarWire 
Note:.....indicatesanon°illustratedpart,Specificationsaresubjecttochangewithoutnotice,Seethebackcover 
ofthismanualforinformationaboutorderingreplacementparts, 
25  
						

							  
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ORDERINGREPLACEMENTPARTS 
Toorderreplacementparts,pleaseseethefrontcoverofthismanual,Tohelpusassistyou,pleasebeprepared 
toprovidethefollowinginformationwhencontactingus: 
•theMODELNUMBERoftheproduct(PFEL7806,0) 
•theNAMEoftheproduct(PROFORM20,0CROSSTRAINERellipticalexerciser) 
•theSERIALNUMBERoftheproduct(seethefrontcoverofthismanual) 
•theKEYNUMBERandDESCRIPTIONofthepart(s)(seepages24to27) 
LIMITEDWARRANTY 
ICONHealth&Fitness,Inc,(ICON)warrantsthisproducttobefreefromdefectsinworkmanshipand 
material,undernormaluseandserviceconditions,foraperiodofninety(90)daysfromthedateofpur- 
chase,Thereisalifetimewarrantyontheframe,Thiswarrantyextendsonlytotheoriginalpurchaser, 
ICONsobligationunderthiswarrantyislimitedtoreplacingorrepairing,atICONsoption,theproduct 
throughoneofitsauthorizedservicecenters,Allrepairsforwhichwarrantyclaimsaremademustbepre- 
authorizedbyICON,Iftheproductisshippedtoaservicecenter,freightchargestoandfromtheservice 
centerwillbethecustomersresponsibility,Forin-homeservice,thecustomerwillberesponsiblefora 
minimaltripcharge,Thiswarrantydoesnotextendtoanyproductordamagetoaproductcausedbyor 
attributabletofreightdamage,abuse,misuse,improperorabnormalusageorrepairsnotprovidedbyan 
ICONauthorizedservicecenter;productsusedforcommercialorrentalpurposes;orproductsusedas 
storedisplaymodels,NootherwarrantybeyondthatspecificallysetforthaboveisauthorizedbyICON, 
ICONisnotresponsibleorliableforindirect,specialorconsequentialdamagesarisingoutoforincon- 
nectionwiththeuseorperformanceoftheproductordamageswithrespecttoanyeconomicloss,loss 
ofproperty,lossofrevenuesorprofits,lossofenjoymentoruse,costsofremovalorinstallationorother 
consequentialdamagesofwhatsoevernature,Somestatesdonotallowtheexclusionorlimitationofinci- 
dentalorconsequentialdamages,Accordingly,theabovelimitationmaynotapplytoyou, 
Thewarrantyextendedhereunderisinlieuofanyandallotherwarrantiesandanyimpliedwarrantiesof 
merchantabilityorfitnessforaparticularpurposeislimitedinitsscopeanddurationtothetermssetforth 
herein,Somestatesdonotallowlimitationsonhowlonganimpliedwarrantylasts,Accordingly,theabove 
limitationmaynotapplytoyou, 
Thiswarrantygivesyouspecificlegalrights,Youmayalsohaveotherrightswhichvaryfromstatetostate, 
iCONHEALTH&FITNESS,iNC.,1500So1000Wo,LOGAN,UT84321=9813 
PartNo,243571R0407APrintedinChina_)2007ICONIP,Inc,