ProForm 360p Manual

							To stop the walking belt, press the Stop button.
The Time/Incline display will begin to flash. To
restart the walking belt, press the Start button orthe Speed + button.   
Note: During the first few minutes that the treadmill
is used, observe the alignment of the walking belt,and align it if necessary (see page 16).
Change the incline of the treadmill as desired.
To change the incline of
the treadmill, press the
Incline buttons until the
desired incline level is
reached. 
Follow your progress with the track and the
four displays.
The track
—The track
in the centre of the con
sole represents a dis
tance of 1/4 mile (or
400 meters). As you ex
ercise, the indicators
around the track willlight in succession untilthe entire track is lit. The track will then darken
and the indicators will again begin to light.The
number of laps that you have completed will ap
pear in the centre of the track.
Time/Incline display—
This display shows the
elapsed time and the in
cline level of the tread
mill. The display will al
ternate between one
number and the otherevery few seconds, as shown by the indicators in
the display. When the Stop button is pressed, the
elapsed time will flash in the display.
Distance display—This
display shows the dis
tance that you havewalked or run.
Speed display—This
display shows the speed
of the walking belt. Note: The console can
display speed and dis
tance in either miles or
kilometers. The letters“MPH” or “KPH” will ap
pear in the Speed display
to show which unit of measurement is selected.To change the unit of measurement, hold down
the Stop button, insert the key into the console,
and continue to hold the Stop button for a moment.
An “E” for English miles or an “M” for metric kilo
meters will appear in the Speed display. Press the
Speed + button to change the unit of measure
ment. When the desired unit of measurement isselected, remove the key and then reinsert it. 
For
simplicity, all instructions in this section refer
to miles.
Fat Calories/Calories/
Pulse display
—This dis
play shows the approxi
mate numbers of 
fat calo
ries
and caloriesyou
have burned (see FATBURNING on page 17). The display will alternate
between one number and the other every few sec
onds, as shown by the indicators in the display.The display will also show your heart rate when
you use the pulse sensor (see step 5).
Measure your heart rate, if desired.
To measure your
heart rate, stand on
the foot rails andplace your thumb
on the pulse sensor.
Do not press too
hard, or the circulation in your
thumb will be restricted and your pulse will not
be detected.
After a few seconds, the heart
shaped indicator in the Fat Calories/Calories/
Pulse display will begin to flash, one or two dashes
(– –) will appear, and then your heart rate will beshown. Hold your thumb on the pulse sensor for
about 15 seconds for the most accurate reading. 
If the displayed heart rate appears to be too high
or too low, or if your heart rate is not displayed, lift
your thumb off the pulse sensor for a few seconds.Then, place your thumb on the pulse sensor as de
scribed above. Remember to stand still whilst
measuring your heart rate.
5
4
3
Indicator
11 
						

							12
When you are finished exercising, remove the
key.
Step onto the foot rails, press the Stop button, and
adjust the incline of the treadmill to the lowest
level. 
The incline must be at the lowest level
when the treadmill is raised to the storage po
sition or the treadmill will be damaged.
Next,
remove the key from the console and put the keyin a secure place.  When you are finished using the treadmill, move
the on/off switch near the power cord to the off po
sition.
6 
						

							13
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL FOR STORAGE
Before folding the treadmill, adjust the incline to the 
lowest position. If this is not done, the treadmill may be per
manently damaged.Next, unplug the power cord. CAUTION:
You must be able to safely lift 20 kg (45 lbs.) to raise, lower,
or move the treadmill. 
1.  Hold the treadmill with your hands in the locations shown at the
right. 
To decrease the possibility of injury, bend your legs
and keep your back straight. As you raise the treadmill,
make sure to lift with your legs rather than your back.
Raise the treadmill about halfway to the vertical position. 
2. Move your right hand to the position shown and hold the
treadmill firmly. Using your left hand, pull the latch knob to
the left and hold it. Raise the treadmill until the frame is pastthe latch pin. Slowly release the latch knob. 
Make sure that
the frame is securely held by the latch pin. 
To protect the floor or carpet from damage, place a mat
under the treadmill. Keep the treadmill out of 
direct sunlight. Do not leave the treadmill in the storage
position in temperatures above 30° C (85° F).
HOW TO MOVE THE TREADMILL 
Before moving the treadmill, convert the treadmill to the storage
position as described above. 
Make sure that the frame is se
curely held by the latch pin.  
1. Hold the upper ends of the handrails. Place one foot on the
base as shown.
2.  Tilt the treadmill back until it rolls freely on the front wheels.
Carefully move the treadmill to the desired location. 
To re
duce the risk of injury, use extreme caution whilst mov
ing the treadmill. Do not move the treadmill over an uneven surface.
3.  Place one foot on the base, and carefully lower the treadmill
until it is resting in the storage position.
EngagedFrame
Latch
Knob
Latch Pin
Base
Front Wheels 
						

							14
HOW TO LOWER THE TREADMILL FOR USE
1. Hold the upper end of the treadmill with your right hand as
shown. Using your left hand, pull the latch knob to the leftand hold it. Pivot the treadmill down until the frame is past
the latch pin. Slowly release the latch knob.
2. Hold the treadmill firmly with both hands, and lower the tread
mill to the floor. 
Do not drop the treadmill frame to the
floor. To decrease the possibility of injury, bend your legs
and keep your back straight.
Latch
Knob 
						

							15
TROUBLESHOOTING
Most treadmill problems can be solved by following the steps below. Find the symptom that applies, and
follow the steps listed. If further assistance is needed, please call our Customer Service Department.
PROBLEM: The power does not turn on
SOLUTION:
a. Make sure that the power cord is plugged into a properly earthed outlet. (See page 9.) If an exten
sion cord is needed, use only a 3conductor, 1 mm2(14gauge) cord that is no longer than 1.5 m
(5 ft.). Important: The treadmill is not compatible with GFCIequipped outlets.
b. After the power cord has been plugged in, make sure that the key is fully inserted into the console.
c. Check the circuit breaker located on the treadmill
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. 
d. Check the on/off switch located on the treadmill
near the power cord. The switch must be in the on
position.
PROBLEM: The power turns off during use
SOLUTION:
a.Check the circuit breaker located on the treadmill near the power cord (see c. above). If the cir
cuit 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 fully into the console. 
d. Make sure that the on/off switch is in the on position (see d. above).
e. If the treadmill still will not run, please call our Customer Service Department.
PROBLEM: The displays of the console do not function properly
SOLUTION:
a.Remove the key from the console and UNPLUG THE
POWER CORD.
Remove the four 3/4” Screws (61)
from the Hood (1), and carefully pivot the Hood off.61
1
a
Tripped
c
Reset
On
Position
d 
						

							16
Locate the Reed Switch (10) and the Magnet (18) on
the left side of the Pulley (17). Turn the Pulley until the
Magnet is aligned with the Reed Switch. 
Make sure
that the gap between the Magnet and the ReedSwitch is about 3 mm (1/8 in.).
If necessary, loosen
the Screw (26) and move the Reed Switch slightly.
Retighten the Screw. Reattach the Hood (not shown),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. If an extension cord is needed, use only a 3conductor, 1mm2(14gauge) cord that is no longer
than 1.5 m (5 ft.).
b. If the walking belt is overtightened, treadmill perfor
mance may decrease and the walking belt may become damaged. Remove the key and 
UNPLUG THE
POWER CORD
. Using the hex key, turn both rear
roller adjustment bolts counterclockwise, 1/4 of a turn.When the walking belt is properly tightened, youshould be able to lift each side of the walking belt
8–10cm (34 in.) off the walking platform. Be careful to
keep the walking belt centred. 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, call our Customer Service Department.
PROBLEM: The walking belt is offcentre or slips when walked on
SOLUTION:
a.If the walking belt is offcentre, remove the key and
UNPLUG THE POWER CORD. If the walking belt
has shifted to the left,
use thehex 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 rear roller
bolt counterclockwise 1/2 of a turn. Be careful not toovertighten the walking belt.Plug in the power cord,
insert the key, and run the treadmill for a few minutes.Repeat until the walking belt is centred. 
b. If the walking belt slips when walked on, first remove
the key and 
UNPLUG THE POWER CORD. Using
the hex key, turn both rear roller bolts clockwise, 1/4of a turn. When the walking belt is correctly tightened,
you should be able to lift each side of the walking belt
8–10cm (3–4 in.) off the walking platform. Be carefulto keep the walking belt centred. Plug in the power
cord, insert the key, and walk on the treadmill for a
few minutes. Repeat until the walking belt is properlytightened.b
a
Rear Roller Adjustment Bolts
8–10 cm
b
18
10
26
Top
View
3 mm17 
						

							17
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 therecommended heart rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensor on the console.
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 bodyuses easily accessible 
carbohydrate caloriesfor energy. Only after the first few minutes does your body
begin to use stored 
fat caloriesfor energy. If your goal
is to 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 forprolonged periods of time. This increases the demandon 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 yourheart 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 circulation in preparation for exercise. 
Training Zone Exercise—After warming up, increase
the intensity of your exercise until your pulse is in your
training zone for 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep yourpulse in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exercise—never
hold your breath.
A Cooldown—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 postex
ercise 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 enjoyablepart 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 sensors are not medical devices.
Various factors, including the users move
ment, may affect the accuracy of heart rate
readings. The pulse sensors are intendedonly as exercise aids in determining heart ratetrends in general. 
						

							18
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 andback.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot to
ward you and rest it against the inner thigh of your extended leg.
Reach toward your toes as far as possible. Hold for 15 counts, thenrelax. 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 backfoot 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 ten
dons, bend your back leg as well. Stretches: Calves, achilles ten
dons 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 but
tocks 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 
						

							19
NOTES 
						

							Part No. 211848 R0304B Printed in Canada © 2004 ICON Health & Fitness, Inc.
ORDERING REPLACEMENT PARTS
To order replacement parts, contact the ICON Health & Fitness, Ltd. office, or write: 
ICON Health & Fitness, Ltd.
Customer Service Department
Unit 4, Revie Road Industrial EstateRevie Road
Beeston
Leeds, LS118JGUK
Tel:
Outside the UK: 0 (044) 113 387 7133
Fax: 0 (044) 113 387 7125
To help us assist you, please be prepared to give the following information:
• The MODEL NUMBER of the product (PETL30133)
• The NAME of the product (PROFORM
®360 P treadmill)
• The SERIAL NUMBER of the product (see the front cover of this manual)
• The KEY NUMBER and DESCRIPTION of the desired part(s) (see the PART LIST and the EXPLODED DRAW
ING in the centre of this manual)
08457 089 009