ProForm 40 X Elliptical Manual

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1111. Identify the Left Upper Body Arm (4), which is
marked with a “Left” sticker. Orient the Left
Upper Body Arm so that the indicated tube is
facing inward.
Lubricate the upper end of the left Upper
Body Leg (6) using a small amount of the
included high-temperature lubricant. Then,
slide the Left Upper Body Arm (4) onto the left
Upper Body Leg.
Apply a generous amount of grease to the
Pivot Axle (16). Also, apply a small amount of
grease to a Wave Washer (27). Then, insert
the Pivot Axle through the...

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12. Orient the Right Upper Body Arm (5) so that
the indicated tube is facing inward. Lubricate
the upper end of the right Upper Body Leg (6)
with high-temperature lubricant. Then, slide
the Right Upper Body Arm onto the Upper
Body Leg.
Apply a small amount of grease to a Wave
Washer (27). Then, insert the Pivot Axle (16)
through the Wave Washer, the remaining
Upper Body Arm Spacer (29), and the Right
Upper Body Arm (5).
13. Apply a small amount of grease to each end
of the Pivot Axle (16). Slide an M8...

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HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO MOVE AND LEVEL THE ELLIPTICAL
EXERCISER
To move the elliptical exerciser, stand in front of it,
place one foot against one of the wheels, and firmly
hold the upper end of the upright. Pull the upright for-
ward until you can move the elliptical exerciser on the
wheels. Carefully move the elliptical exerciser to the
desired location and then lower it. To decrease the
risk of injury, do not attempt to move the elliptical
exerciser over an uneven surface.
If the...

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FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable. When you select the manual mode of the
console, you can change the resistance of the pedals
with the touch of a button. As you exercise, the con-
sole will provide continuous exercise feedback. You
can even measure your heart rate using the handgrip
pulse sensor.  
The console also features eight target toning programs
designed to work specific muscle groups. Each...

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HOW TO USE THE MANUAL MODE
Note: If there is a sheet of clear plastic on the face of
the console, remove the plastic. 
1. Press any button on the console or begin ped-
aling to turn on the console.
When you turn on the console, the displays and
the program target pacer will light. A tone will then
sound and the console will be ready for use.  
2. Select the manual mode.
When you turn on the console, the manual mode
will be selected. If you have selected a program,
reselect the manual mode by pressing...

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5. Measure your heart rate if desired. 
If there are
sheets of clear
plastic on the
metal contacts on
the handgrip
pulse sensor,
remove the plas-
tic. In addition,
make sure that
your hands are
clean.To measure
your heart rate, hold the handgrip pulse sensor
with your palms resting against the metal contacts.
Avoid moving your hands or gripping the con-
tacts tightly.
When your pulse is detected, a heart-shaped sym-
bol will flash in the lower right display each time
your heart beats and then your...

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HOW TO USE A TARGET TONING PROGRAM
1. Press any button on the console or begin ped-
aling to turn on the console.
See step 1 on page 15.
2. Select a target toning program.
To select a target toning program, press one of
the eight Quick Target Toning Programs buttons.
The target muscle group and the recommended
ramp level for the program is listed on each pro-
gram button. Note: Adjust the ramp to the recom-
mended level before beginning the target toning
program.
When you select a target toning...

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Inspect and properly tighten all parts of the elliptical
exerciser regularly. Replace any worn parts immedi-
ately. 
The elliptical exerciser can be cleaned with a soft
cloth and mild detergent. Do not use abrasives or
solvents to clean the exerciser. To prevent damage
to the console, keep liquids away from the console
and keep the console out of direct sunlight. 
When storing the elliptical exerciser, remove the bat-
teries from the console. Keep the elliptical exerciser in
a clean, dry location,...

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These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results. 
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows...

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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...