ProForm 40 X Elliptical Manual

							11
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 Left Upper Body
Arm (4), an Upper Body Arm Spacer (29), the
Wave Washer, and the Upright (2). Make
sure that the Upper Body Arm Spacer is
oriented as shown, with the arrow pointed
downward.2 4
6
2927
16Tube
GreaseGrease
Arrow
Lubricate 
						

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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 Large
Washer (81) onto an M8 x 25mm Patch Screw
(70), and tighten the Patch Screw into the left
end of the Pivot Axle. Then, press a Pivot
Cover (14) against the Left Upper Body Arm
(4).
Repeat this step for the Right Upper Body
Arm (5).
12
13
14.Make sure that all parts of the elliptical exerciser are properly tightened.Note: Some hardware may be
left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the
elliptical exerciser.5
6
29
16Tube
81
5
14
70
27
16
70
81
14
16
4
Grease
Grease
Grease
Lubricate 
						

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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 elliptical exerciser rocks slightly on your floor,
turn one or both of the leveling feet under the front
stabilizer until the rocking motion is eliminated.  
HOW TO ADJUST THE RAMP INCLINE
The ramp has three
incline levels. To
adjust the incline
level of the ramp,
pull the ramp pin,
move the ramp to the
desired incline level,
and engage the
ramp pin into one of
the three holes in the
frame. HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
To mount the elliptical exerciser, firmly hold the upper
body arms and carefully step onto the pedal that is in
the lowest position. Next, step onto the other pedal.
Push the pedals until they begin to move with a con-
tinuous motion. Note: The pedal discs can turn in
either direction. It is recommended that you turn
the pedal discs in the direction shown below;
however, for variety, you can turn the pedal discs
in the opposite direction. 
To dismount the elliptical exerciser, allow the pedals
to come to a complete stop. The elliptical exerciser
does not have a freewheel; the pedals will contin-
ue to move until the flywheel stops. When the ped-
als are stationary, step off the higher pedal first. Then,
step off the lower pedal.
Pedal
Pedal
DiscUpper
Body ArmWheel Upright
Leveling
Foot
Ramp
Pin
Ramp
Frame 
						

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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 pro-gram automatically changes the resistance of the ped-
als and prompts you to increase or decrease your ped-
aling pace as it guides you through an effective work-
out.
You can also connect your MP3 player or CD player to
the console’s stereo sound system and listen to your
favorite music or audio books while you exercise.
To use the manual mode of the console, follow the
steps beginning on page 15.To use a target toning
program, see page 17. To use the stereo sound
system, see page 17.
CONSOLE DIAGRAM 
						

							15
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 any of the
Quick Target Toning Programs buttons repeatedly
until a track appears in the left display.
3. Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change
the resistance of the
pedals by pressing the
Quick Resistance but-
tons. There are ten
resistance levels.
Note: After you press the buttons, it will take a
moment for the pedals to reach the selected resis-
tance level. 4. Follow your progress with the displays.
The upper right display
will show the elapsed
time, the distance
(total revolutions) you
have pedaled, and the
approximate number of
calories you have burned. The display will change
modes every few seconds. 
The lower right display
will show your pedaling
pace (in revolutions
per minute) and the
resistance level of the
pedals. The display will
change modes every few seconds. The display will
also show your heart rate when you use the hand-
grip pulse sensor (see step 5 on page 16). 
The left display will
show a track repre-
senting 1/4 mile. As
you exercise, indica-
tors will appear in suc-
cession around the
track until the entire
track appears. The track will then disappear and
the indicators will again begin to appear in succes-
sion. 
						

							16
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 heart rate will be
shown. For the most accurate heart rate reading,
hold the contacts for at least 15 seconds. If your heart rate is not shown, make sure that
your hands are positioned as described. Be care-
ful not to move your hands excessively or to
squeeze the metal contacts tightly. For optimal
performance, clean the metal contacts using a soft
cloth; never use alcohol, abrasives, or chemi-
cals to clean the contacts.
6. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for several seconds, a
series of tones will sound and the console will
pause.
If the pedals do not move for about five minutes,
the console will turn off and the displays will be
reset.
Contacts 
						

							17
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 program, the
name of the program and the maximum resistance
level will appear in the right displays for a few sec-
onds. A profile of the resistance levels of the pro-
gram will also scroll across the left display.  
3. Begin pedaling to start the program.
Each program is divided into 20 or 30 one-minute
segments. One resistance level and one target
pace setting is programmed for each segment.
Note: The same resistance level and/or target
pace setting may be programmed for consecutive
segments.
During the program, the program profile will show
your progress (see the drawing above). The flash-
ing column of the profile represents the current
segment of the program. The height of the flash-
ing column indicates the resistance level for the
current segment. At the end of each segment of
the program, a series of tones will sound and the
next segment of the profile will begin to flash. If a
different resistance level is programmed for the
next segment, the resistance level will appear in
the lower right display for a few seconds to alert
you. The resistance of the pedals will then
change.  During the program, the program target pacer will
prompt you to keep your pedaling pace near the
target pace setting for the current segment. When
a left indicator lights, increase your pace; when a
right indicator lights, decrease your pace. When
the center indicator lights, maintain your current
pace. IMPORTANT: The program target pacer is
intended only to provide a goal. Make sure to
pedal at a pace that is comfortable for you. 
If the resistance level for the current segment is
too high or too low, you can manually override the
resistance level by pressing the Quick Resistance
buttons. However, when the current segment
ends, the resistance of the pedals will automatical-
ly adjust to the resistance level programmed for
the next segment.
If you stop pedaling for several seconds, a series
of tones will sound and the program will pause. To
restart the program, simply resume pedaling. The
program will continue until the last segment of the
program ends. 
4. Follow your progress with the displays.
See step 4 on page 15.
5. Measure your heart rate if desired.
See step 5 on page 16.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 16.
HOW TO USE THE STEREO SOUND SYSTEM
To play music or audio books through the console’s
stereo sound system while you exercise, plug the
included audio cable into the jack on the console and
into a jack on your MP3 player or CD player; make
sure that the audio cable is fully plugged in.
Next, press the play button on your MP3 player or CD
player. Adjust the volume of the speakers using the
volume control on your MP3 player or CD player. 
Profile 
						

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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, away from moisture and dust.CONSOLE TROUBLESHOOTING
If the console does not function properly, the batteries
should be replaced. To replace the batteries, see
assembly step 9 on page 10.  
HANDGRIP PULSE SENSOR TROUBLESHOOTING
If the handgrip pulse sensor does not function proper-
ly, make sure that your hands are positioned as
described in step 5 on page 16. Be careful not to
move your hands excessively or to squeeze the metal
contacts too tightly. For optimal performance, clean
the metal contacts using a soft cloth; never use alco-
hol, abrasives, or chemicals to clean the contacts.
MAINTENANCE AND TROUBLESHOOTING  
						

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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 recommended heart rates for
fat burning and aerobic exercise.
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses 
carbohydrate caloriesfor energy. Only after
the first few minutes of exercise does your body begin
to use stored 
fat caloriesfor energy. If your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone. 
WORKOUT GUIDELINES
Warming up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise. 
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath. 
Cooling down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
EXERCISE GUIDELINES
WARNING:Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
pre-existing health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general. 
						

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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 you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. 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 back
foot 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
tendons, bend your back leg as well. Stretches: Calves, achilles
tendons 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
buttocks 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.
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