ProForm 390 E Manual

							  
10,Apptyagenerousamount01theincluded 
greasetotheaxlesontheUpright(2) 
OrienttheLeftandRightUpperBodyArms(8, 
9)asshown,andslidethemontotheleftand 
riglltsideso!IheUpright(2). 
AttacheachUpperBodyArm(8,9)withanM8 
x20mrnPatchScrew(80)andanM8Washer 
(33), 10 
11.ApplyasmallamountofgreasetoaShoulder 
PatchBoll(31).. 
Whileasecondpersonholdsthefrontendof 
theRightPedalArm(49)insidethebracketon 
ll_erigh!UpperBodyLeg(6),insed1he 
ShoulderPatchBolt(31)throughtheright 
UpperBodyLegandtheRightPedalArm 
Tigh!entheShoulderPatchBolt(31)inlothe 
weldednutontherightUpperBodyLeg(6). 
RepeatthissteptoattachtheLeftPedalArm 
(notshown)totheleftUpperBodyLeg(6). 
TightentheMBx45ramButtonBolts(76). 1t 
76 
11  
						

							  
12_Seetheinsetdrawing,identityaPivotCoverA 
(19).whichhashooks+andaPivotCoverB 
(22),whichhastabs 
PressaPivotCoverA(19)andaPivotCoverB 
(22)togetheraroundlheRightUpperBodyArm 
(9) 
Repeatthisstepfortheothersideofthe 
ellipticalexerciser, 
Tip:MakesurethatthePivotCovers(19,22) 
arepositionedasshown, 
t3..AtlaehtheRearUprightCover(3)totheUpright 
(2)withthreeM4x16ramScrews(92)_ 
OrienttheFrontUprightCover(16)sothatthe 
indicatedarrowispointingupward 
PresstheFrontUprightCover(16)intothe 
RearUprightCover(3) 
PresstheWaterBottleHolder(5)intotheRear 
UprightCover(3) 12 
Tabs_/_89 
2 
I_HooksJ 
92  13 
14.PressaFrontLegCover(20)andaRearLeg 
Cover(21)logetheraroundtherightUpper 
BodyLeg(6). 
Repeatthisstepfortheothersideofthe 
elliptica!exerciser. 14 
12  
						

							  
t5.Identify1heRightPedal(t3),whichismarked 
wilhaRightsticker. 
AttachtheRighlPedal(13)totheRightPedal 
Arm(49)withthreeMIOx48mmPatchScrews 
(75)andthreeM10SplitWashers(TB)_Make 
suretousethecenterholeandthetwo 
outerholestoattachtheRightPedal. 
AttachtheLeftPedal(notshown)totheLeft 
PedalArm(notshown)inthesameway, 15 
13 
75 49 
16.PresstheRearShieldCover(59)ontotheLelt 
andRightShtelds(44,45).. 16 
59\ 44 
45 
17Makesurethatallpartsoftheellipticalexerciserareproperlytightened,Note:Somehardwarernaybe 
leftoverafterassemblyiscompletedToprotectthefloororcarpetfromdamage,placeamatunderthe 
ellipticalexerciser. 
13  
						

							  
HOWTOUSETHEELLiPTiCALEXERCISER 
HOWTOMOVETHEELLIPTICALEXERCISER 
Duetothesizeandweightoftheellipticalexer- 
ciser,movingitrequirestwopersons.Standin 
frontoftheellipticalexerciser,holdtheupright,and 
placeonefootagainstoneofthefrontwheelsPullon 
theuprightandhaveasecondpersoniiltthehandle 
untiltheellipticalexerciserwillrollonthewheels.. 
Carefutiymovetheellipticalexercisertothedesired 
location,andthenlowerittothefloor 
]ht 
Place 
yourfoot 
here 
HOWTOLEVELTHEELLIPTICALEXERCISER 
Iftheelliptical 
exerciserrocks 
sfightiyonyour 
{loorduringuse, 
turnoneorboth 
oftheleveling 
feetbeneaththe 
rearstabilizer 
untiltherocking 
motioniselimi- 
nated. Leveling 
Feet HOWTOEXERCISEONTHEELLIPTICAL 
EXERCISER 
Tomounttheellipticalexerciser,hold1hehandlebars 
ortheupperbodyarmsandstepontothepedalthatis 
inthelowestposltion_Then,stepontotheotherpedal 
UpperBodyArms 
Handlebars_@)_ 
PedaPedals_f[]F[/ 
Disc 
Pushthepedalsunliltheybegintomovewithacon- 
tinuousmotionNote;ThepedaldiscscanturnIn 
eitherdirection°ItIsrecommendedthatyoumove 
thepedaldiscsinthedirectionshownbythe 
arrow;however,forvariety,youcanturnthepedal 
discsintheoppositedirection, 
Todismounttheellipticalexerciser,waituntiltheped- 
alscometoacompletestop,.Note:Theelliptical 
exerciserdoesnothaveafreewheel;thepedals 
willcontinuetomoveuntiltheflywheelstops. 
Whenthepedalsarestationary,stepoffthehighest 
pedalfirstThen,stepoilthelowestpedal.. 
14  
						

							  
FEATURESOFTHECONSOLE 
Theadvancedconsoleoffersanarrayoffeatures 
designedtomakeyourworkoutsmoreeffectiveand 
enjoyable 
Whenyouuselhemanualmodeo!theconsole,you 
canchangelherestsfanceofthepedalswiththetouch 
ofabullon.Asyouexercise,theconsolewillprovide 
continuousexercisefeedback.Youcanevenmeasure 
yourheadrateusingthehandgrippulsesensor 
Theconsoleoilerstwelvepresetworkouts--seven 
weighttossworkoutsandfiveperformanceworkouts 
Eachpresetworkoutautomaticallychangestheresis- 
tanceofthepedalsasilguidesyouthroughan 
effectiveworkouL YoucanevenconnectyourMP3playerorCDplayer 
totheconso!osoundsystemandlislentoyourfavorite 
musicoraudiobookswhileyouexerc_s8 
Tousethemanualmode,seepage16_Tousea 
presetworkout,seepage17.Tousethesound 
system,seepaget7 
Note:Beforeusingtheconsole,makesurethatbatter- 
iesareinstalled(seeassemblystepBonpage8)_It 
lhereisasheetofclearplasliconthedisplay,remove 
theplastic. 
15  
						

							  
HOWTOUSETHEMANUALMODE 
1.Turnontheconsole, 
Pressanybuttonorbeginpedalingtoturnonthe 
console 
WhenyouturnonIheconsole,thedisplaywiii 
tighLAtonewillsoundandttleconsotewillbe 
readyforuse, 
2.Selectthemanualmode. 
Whenyouturnontheconsole,themanualmode 
wiltbesetecled 
ifyouhave 
selectedaworkout, 
reselectthemanual 
modebypressing 
theWeightLoss 
Workoutsorthe 
Performance 
Workoutsbutton 
repeatedlyuntil 
zerosappearinthe 
displays. [n,nn  
I 
Track 
3,Beginpedalingandchangetheresistanceof 
thepedalsasdesired. 
Asyoupedal,changetheresistanceofthepedals 
bypressingtheResistanceincreaseanddecrease 
buttons,, 
fJote:Afteryoupressthebuttons,itwilltakea 
momentforthepedalstoreachtheselectedresis- 
tancelevel. 
4.Followyourprogresswiththedisplays, 
Theupperdisplay--Thisdisplaywillshowthe 
elapsedtimeandtheresistancelevelofthepedals 
eachtimetheresistancelevelchanges 
8 !IM 
TIME 
! 
.SO-;,B 
DISTANCESPEED 
Note:Duringaworkout,thedisplaywillshowtile 
timeremaininginlheworkout. Thelowerleftdisplay--Thisdisplaywillshowthe 
distance(totalnumberofrevolutions)thatyou 
havepedaled 
Thelowerrightdisplay--Thisdisplaywilishow 
yourpedalingspeedinrevolutionsperminute 
(rpm)andtheapproximatenumberofcaloriesyou 
haveburned, 
Thelowerrightdisplaywillalsoshowyourheart 
ratewhenyouuselhehandgrippulsesensor(see 
slop5). 
Therightdisplay--Thisdisplaywillshowatrack 
thatrepresents640revolutions(tt4mileor400 
meters),Asyouexercise,indicatorswillappearin 
successionaroundthetrackuntiltheentiretrack 
appears,Thelrackwillthendisappearandthe 
indicatorswillagainbegintoappearinsuccession 
5.Measureyourheartrateifdesired,, 
iftherearesheets 
ofclearplasticonContacts 
themetalcontacts 
onthehandgrip 
pulsesensor, 
removetheplastic. 
Inaddition,make 
surethatyour 
handsareclean, 
Tomeasureyourheartrate,holdthehandgrip 
pulsesensorwithyourpalmsrestingagainstthe 
melalcontacts°Avoidmovingyourhandsor 
grippingthecontactstlghtly_ 
Whenyourpulseisdetected,aheart-shapedsym- 
bolwiliflashinthedisplayandthenyourheartrate 
wittbeshownForthemostaccuraleheartrate 
reading,holdthecontactsforat_eastt5seconds,, 
Ifyourheartrateisnotshown,makesurethatyour 
handsarepositionedasdescribed,,Becarefulnot 
tomoveyourhandsexcessivelyortosqueezethe 
racialcontactstightly.Foroptimalperformance, 
cleanthemetalcontactsusingasoftcloth;never 
usealcohol,abrasives,orchemicalstoclean 
thecontacts. 
6.Turnonthefanifdesired° 
Thefanhashighandlowspeedsettings,Press 
theFanbuttonrepeatedlytoselectafanspeedor 
toturnoffIhe_an,, 
Note:Ifthepedalsdonotmoveforaboutthirty 
seconds,thefanwitlturnoffautomatically 
16  
						

							  
7_ 
Whenyouarefinishedexercising,theconsole 
willturnoffautomaticatly_ 
ifthepedalsdonotmoveforseveralseconds,a 
seriesoltoneswillsound,theconsolewillpause, 
andthetimewillflash+nthedisplays, 
tithepedalsdonolmoveforseveralminutes,the 
consolewiltturnoflandthedisplaywillbereset, 
HOWTOUSEAPRESETWORKOUT 
1+Turnontheconsole, 
Seestep1onpage16. 
2_Selectapresetworkout. 
Toselectapreset 
workout,pressthe 
WeightLoss 
Workoutsorthe 
Performance 
Workoulsbutton 
repeatedlyunt+lthe 
nameofltle 
desiredworkout 
appearsinthe 
upperdisplay. }JlfltII+IIIII111I 
U,ULJlIJl=,=_==l 
Prolile 
Whenyouselectapresetworkout,thedurationol 
lheworkoutwillappearintheupperdisplayanda 
profileoftheresistancelevelsoftheworkoutwill 
scrollacrossthecenterdisplay 
Note:Completeprofilesofthepresetworkoutsare 
pr+ntedonthesidesoftheconsole., 
3+Beginpedalingtoslarttheworkout+ 
Eachworkoutisdividedinto30one+minuteseg- 
ments.Oneresistance+evetisprogrammedfor 
eachsegment,Note:Thesameresistancelevel 
maybeprogrammedlotconsecutivesegments 
Duringtheworkout,theworkoutprolilewiltshow 
yourprogress(seethedrawingabove)The{lash- 
ingsegmentoftheprofilerepresentsthecurrent 
segmentoftheworkout,Theheightoltheflash+ng 
segmentind+catestheresistancelevetforthecur- 
rentsegment, Attheendofeachsegmentoftheworkout,a 
seriesoftoneswillsoundandthenextsegmentof 
theproli{ewillbegintoflashifadifferentresis- 
tancelevelisprogrammedforthenextsegment, 
theresistancelevelwil!flashinthedisplayfora 
{ewsecondstoalertyouTheresistanceofthe 
pedalswillthenchange 
t{theresistancelevelforlhecurrentsegmentis 
toohighorloolow,youcanmanuallyoverridethe 
sellingbypressingtheResistancebuttons, 
However,whenthecurrentsegmentends,theped- 
alswillaulomaticallyadjusttotheresislancelevel 
forthenextsegment, 
IIyoustoppedaling{orseveralseconds,aseries 
oftoneswillsoundandtheworkoutwillpause. 
Torestarttheworkout,simplyresumepedaling+ 
Theworkoutwil!continueuntilthelastsegmentof 
theprofileflashesandthelastsegmentofthe 
workoutends 
Note:ItyoucontinueIopedalaftertheworkoutis 
completed,thedisplaywillcontinuetoshowexer- 
cisefeedback;however,thedisplaywillnotshow 
theelapsedtimeuntilyouselectthemanualmode 
oranewworkout, 
4,Followyourprogresswiththedisplay_ 
Seestep4onpage16 
5.Measureyourheartrateifdesired+ 
Seestep5onpage16 
6.Turnonthefanffdesired. 
7_ Seestep6onpage11_ 
Whenyouarefinishedexercising,theconsole 
willturnoffautomatically. 
Seestep7onthispage 
HOWTOUSETHESOUNDSYSTEM 
Toplaymusicoraudiobooksthroughlheconsole 
soundsystemwhileyouexercise,plugtheaudiocable 
intothejackontheconsoleandiniothejackonyour 
MP3playerorCDplayer;makesurethattheaudio 
cableisfullypluggedin. 
Next,presstheplaybultononyourMP3playerorCD 
playerAdjustthevolumelevelusingthevolumecon- 
trolonyourMP3playerorCDplayer 
17  
						

							  
MAINTENANCEANDTROUBLESHOOTING 
_nspectandtightenallpartsoftheellipticalexerciser 
regularly.Replaceanywornpartsimmediately. 
Tocleantheellipticalexerciser,useadampclothand 
asmallamountofmildsoapIMPORTANT:Toavoid 
damagetotheconsole,keepliquidsawayfrom 
theconsoleendkeeptheconsoleoutofdirect 
sunlight. 
CONSOLETROUBLESHOOTING 
iftheconsoledisplaysbecomedim,thebatteries 
shouldbereplaced;mostconsoleproblemsarethe 
resutloftowbatteries..Seeassemblystep6onpage8 
forreplacemeniinslructions. 
Ifthehandgrippulsesensordoesnotfunctionprop- 
edy,seestep5onpaget6. 
HOWTOADJUSTTHEDRIVEBELT 
tfyoucanfeelll_epedalsslipwhileyouarepedaling, 
evenwhentheresistanceisadjustedtothehighest 
level,thedrivebeltmayneedtobeadjustedr 
Toadjustthedrivebelt,youmustremovetheleft 
pedal,thelopshieldcover,therearshieldcover,and 
theleftshield. 
First,seestep15onpaget3andremovetheleft 
pedal 
Nexl,seestep16onpage13andremovelherear 
shieldcover, 
Then.seestep4onpage7andreleasethetopshield 
coverfromtheleftshieldSlidethetopshieldcover 
upward. 
RemovetheM4x16mmScrews(92)fromtheLeft 
Shield(44)andthengentlymovetheLeftShietdout- 
wardovertheLeftPedalArm(t4)- 44 
92 
92 
Next,loosenthePivolScrew(88)Then,tightenthe 
DriveBeltAdjustmenlScrew(72)untiltheDriveBait 
(46)istight. 
WhentheDriveBelt(46)islight,tightenthePivof 
Screw(Be), 
Then,reattachtheleftshield,therearshieldcover,the 
topshieldcover,andtheleftpedal. 
18  
						

							  
HOWTOADJUSTTHEREEDSWITCH 
Ittheconsofedoesnotdisplaycorrectfeedback,the 
reedswilchshouldbeadjusted 
Toadjustthereedswitch,youmustremovetheright 
disccoverandtherightpedaldisc 
Usingafla!screwdriver,removetherightDiscCover 
(18). 
Then,removetheM8x14mmButtonScrews{81) 
fromtheRightPedalDisc(27),andgentlyrotatethe 
RightPedalDiscoutoftheway. LocatetheReedSwitch(58)Loosen.butdonot 
remove,theM4x16ramScrew(92) 
Next,rotatetheCrankAssernbly(24)untilaMagnet 
(41)isalignedwiththeReedSwilch(58),_Slidethe 
ReedSwitchslightlytowardorawayfromtheMagnet_ 
Then.retightentheM4x16mmScrew(92). 
RotatetheClankAssembly(24)taramomenLRepeat 
theseactionsuntiltheconsoledisplayscorrectfeed- 
back. 
Whenthereedswitchiscorrec=lyadjusted,reattach 
therightpedaldiscandtherightdisccover, 
19  
						

							  
EXERCISEGUIDELINES 
AWARNING:Be,orebegl.ni.gt.ls 
oranyexerciseprogram,consultyourphysi- 
cian.Thisisespecia!lyimportantforparsons 
overage35orpersonswithpre-exlstfng 
healthproblems; 
ThepulsesensorIsnotamedicaldevice. 
Variousfactorsmayaffecttheaccuracyof 
heartratereadings,Thepulsesensoris 
Intendedonlyasanexerciseaidindetermin- 
ingheartratetrendsingeneral, 
Theseguidelineswil_helpyoutoplanyourexercise 
program,,Fordetailedexerciseinformation,obtaina 
reputablebookorconsultyourphysician,Remember, 
propernutritionandadequaterestareessentialfor 
successfulresults, 
EXERCISEINTENSITY 
Whetheryourgoalistoburnfatortostrengthenyour 
cardiovascularsystem,exercisingattheproperinten- 
sityisthekeytoachievingresults,.Youcanuseyour 
heartrateasaguidetofindtheproperintensitylevel 
Thechartbelowshowsrecommendedheartrateslor 
fatburningandaerobicexercise 
165155145140130125i15_ 
I45t38130125118I10103C_t3 
125120115]]01059590 
20304050607080 
Tofindtheproperintensitylevel,findyourageatthe 
bottomofthechart(agesareroundedofftothenear- 
estlenyears)..Thethreenumberslistedaboveyour 
agedefineyourtrainingzone.,Thelowestnumberis 
theheartrateforfatburning,themiddlenumberisthe 
heartrateformaximumfatburning,andthehighest 
numberistl_eheartrateforaerobicexercise.. BurningFat--Toburnfateffectively,youmustexer- 
cisealalowinlensityleveltarasustainedperiodof 
timeDuringthefirsttewminutesofexercise,your 
bodyusescarbohydratecaloriesforenergyOnlyafter 
thefirstfewminutesofexercisedoesyourbodybegin 
tousestoredfatcaloriesforenergy..Ifyourgoalisto 
burnfat,adjusttheintensityofyourexerciseuntilyour 
heartrateisnearthelowestnumberinyourtraining 
zone.Formaximumfatburning,exercisewithyour 
hearttalenearthemiddlenumberinyourIraining 
zone, 
AerobicExercise--ifyourgoalistostrengthenyour 
cardiovascularsystem,youmustperformaerobic 
exercise,whichisactivitythatrequireslargeamounts 
ofoxygenforprolongedperiodsoflimeForaerobic 
exercise,adjusttheintensityofyourexerciseuntil 
yourheadrateisnearthehighestnumberinyour 
trainingzone 
WORKOUTGUIDELINES 
WarmingUp--Sledwith5to!0minulesofslretching 
andlightexerciseAwarm_upincreasesyourbody 
lemperature,heartrate,andcirculationinpreparation 
forexercise, 
TrainingZoneExercise--Exercisefor20to30min- 
uteswithyourhearttaleinyourtrainingzone.(During 
thefirstfewweeksofyourexerciseprogram,donoi 
keepyourheartrateinyourtrainingzoneforlonger 
than20minutes.)Breatheregularlyanddeeplyasyou 
exercise-neverholdyourbreath, 
CoolingDown--Finishwith5tot0minutesof 
stretching,Stretchingincreasestheflexibifityatyour 
musclesandhelpstopreventpost-exerciseproblems, 
EXERCISEFREQUENCY 
Tomaintainorimproveyourcondtlion,completelhree 
workoutseachweek,withatleastonedayofrest 
betweenworkouts_Afterafewmonthsofregularexer- 
cise,youmaycompleteup1ofiveworkoutseach 
week,ifdesired.Remember,thekeytosuccessisto 
makeexercisearegularandenjoyablepartofyour 
everydaylife. 
2O