ProForm 500 F Manual

							\f1
HOWTO USE AN IFIT WOR KOUT
iFit cards areavailable separ atel y.To purchase iFit
cards, go to www. iFit.com orsee thefront coverof this
manual. iFitcard sare also availabl eat select stores.
1\bBegi npeda ling orpress any button onthe con-
sol eto turn onthe cons ole\b
Wh enyou turn onthe console ,th e display will
light.The console willth en beready foruse .
\f\b
Ins ert an iFit card and select aworkout\b
To use aniFit worko ut,inse rtan iFitcard intothe
iFitslot; makesure thatth e iFi tcar dis orien ted so
th at the me talcon tacts areface down andarefac\b
in g the slot. Whe nthe iFi tcar dis pr operly
in se rted ,the indicator nexttothe slot willlight and
te xt will appea rin the disp lay.
Next ,se lect the des ired worko uton the iFitcard
by pressin gthe increase anddecre asebutton s
next to the iFitslot.
Amome ntafter you selectawo rkou t,the voice of
aperso naltra iner willb egin guiding youthro ugh
you rworko ut.
iFit workou tsfunctio nin the same way asprese t
worko uts.Touse thewor kout, seesteps 3to 6on
page \f6.
3\b
Whe nyou are finis hed exercising, remove the
iFi tca rd\b
Remo vethe iFit card when youar efin ished exer \b
cisin g. St ore the iFit cardin asecur eplace.HO W TO USE TH ESO UND SYSTEM
To pla y m usi cor aud iobo oks th ro ugh theconsol eʼs
soundsyst emwhi le you exer cise, plug the included
audio cabl eint o th e jack onthe con sole andintoa
jack onyour MP3 playe ror CD player; make sure
that the audi ocabl eis ful ly pl ugged in\b
Next ,pr ess the play but ton on you rM P3 player orCD
player .A dj ust the volume leve lusi ng the volum econ \b
tro lon your MP3 player orCD playe ror press the
Volumeincr ease and decrease buttons on the con\b
sole.
Whe nnot in use, unplug the audi ocab le fro mthe jack
on the conso le.
iFit Slot
iFit Card 
						

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HOWTO CHANGE THECON SOLE SETTINGS
Thecon sole feature sa displ aysetti ngsm ode that
allows youto se lect abackl ight option, toselect aunit
of measure mentfor the consol e,and toturn thegame
sounds onoroff.Follow thestep sbel ow tochan ge
theconso lesett ings.
1\b Ente rthe display settings mode\b
Toent erthe display settingsmode, firstpress the
Displa ybu tton repea tedly untilthewor ds HO LD
DIS PLA YFO RSETTINGS appear inthe disp lay.
The n,pre ssandhold theDispl ay button until the
disp lay setting sinfor mationappear sin the disp lay.
\f\b Sele ctaba cklight option ifdesired\b
The console has three backl ightoptions. TheON
option keeps the bac klighton whi le the conso leis
on. Th eAUTO option keeps thebackli ghton only
while youare ped aling .The OFF option turns th e
backlight off.
A n X will appe arnextto the curren tly sel ected
backlight optio n.To change the backl ightoption,
pre ss the resista nceincrease anddecrease but\b
t o ns to choo sethe desir edbackl ight option.
Th en, pre ssthe Disp laybutton toproce edtothe
next opt ion.3\b Sel ect auni tof measur ementifdesire d\b
Theconso lecan show pedaling speed anddis\b
tan ce in eithe rm iles orkilom eter s.
The wor dEN G LI SH for Eng lish miles or the word
METRIC forme tric kilom eters will appear in the
disp la y. An X will ap pear nextto th e currentl y
sele ct ed uni tof m ea sur ement .
Tochang ethe uni tof measur ement ,pres sthe
re sist ance incr ease and decr ease button sto
ch oose the desired uni tof measur ement.
Then, press the Disp lay but ton to proceed tothe
next option.
4\b Turn the game sounds onoroff ifdesir ed\b
Theconso legam eso und sca nbe turn ed onor
turnedoff .The word sOFF and ON will appear in
the displ ay.A n X will appea rnext to the currently
se le ct ed opt ion .
To chang ethe opt ion, press the resistan ce
increase and decrease but to ns to choose ONor
OFF.
5\bExi tthe displ ayset tings mode\b
Press the Disp lay but to n to save yoursettings and
exitthe displ ay settin gs mod e. 
						

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Inspectand tighte nall parts of th e exercise cyclereg\b
ularly .Rep lace anywo rnpar tsimmed iately.
To clean the exer cise cycle ,use ada mp cloth and a
smallamou ntofmild soap.IMPOR TANT: Toavoid
damage tothe console ,keep liquidsaway from
the consol eand keep theconsole outofdirect
su nlight\b
CO NSO LETROUBLESH OOTIN G
Ifth e conso ledispla ybe com esdim, the batteries
sh ould berep lace d;mo stcon sole problems arethe
res ultof low bat teries. Seeassem blystep5on pag e8
for replace mentinstru ctions. Ifthe handgrip pulse sen \b
sordoe sno tfun ctio nprope rly, see step 5on page \f5.
HOWTO ADJ UST THEREED SWITCH
Ifth e conso ledo es not display correctfeed back, the
reed switchshou ldbe adjusted. Toadjust the reed
swit ch,youmu stfirst remo vethe lef tpe dalan dthe
left fron tsh ield .U sin gan adjustabl ewren ch,turn the
leftped alclo ckwise andremo veit.Ne xt, remo veall
the scre wsfrom the left and right front shields ;there
ar etwo sizes ofscre ws inthe fr ont shie lds–note
which size ofscr ew youre move fromeach hole \b
Then, gen tlypull the left fro ntshie ld awa yfro m the
frame.
Locate the Ree dSwitch (46).Turn thePulley(29)
unt ila Ma gne t(30 )is aligned withthe Reed Switch.
Next, loosen ,but do not remo ve,the indica ted M4 x
\f6mm Screw(57). Slide theReed Switch slightly
clo ser toor awa yfrom theMagnet, andthen retighten
the Screw .Tu rn the Pulley fora mo men t.Re peat
the seactions untilthe console disp lays correc tfeed \b
back. Whe nthe Ree dSwi tch iscorre ctlyadju sted,
reat tach thefron tshield sand the le ft pedal.HO WTO ADJU ST THE DRIV E BE LT
If the pedal sslip whi le you arepe daling, evenwhile
the re sist ance is adj ust ed to the hig hest setting, the
drive bel tma yneed to be adjusted. Toadjust thedrive
belt , you must fir st rem ove the right pedaland the
right fr ont shield. Using an adjusta ble wrench, turnthe
right pedal coun te rcl ockw ise and remove it. Next,
rem ove allth e scr ewsfr om the lef tand right front
shi elds; there aretw o sizes ofscre ws in the front
shi elds– notewhi ch size ofscrew you remove fr om
ea ch hol e\bThen, gent ly pul lthe right front shield
away fr om the fra me .
Loosen, butdo notre mo ve, the thr ee indicated screws
(A). In ser tth e shaf tof ascr ewdrive rdownward
be twee nthe Idl er (B )and the Idl er Pulley (38).Pul lthe
top ofth e scr ewdrive rtow ardthe rear ofthe exer cise
cycl eunt ilthe Drive Belt (47 )is tigh t. T igh te n the three
scr ews.Th en, reat tach the fr o nt shi elds andthe right
pe dal .
MAI NT ENANCE ANDTROUBLESHOO TING
46
5729
30
A
B
3847 
						

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Theseguidelin eswill he lpyou toplan your exercise
program. Fordetailed exer cise information, obtain a
reputab leboo kor consu ltyour physicia n.Remembe r,
proper nut rition and adeq uate rest are esse ntialfo r
successfu lre sult s.
EXERCI SEINTE NSITY
Whethe ryo ur goal is to bur nfat ortostrengthe nyo ur
card iovascula rsystem ,exer cisingat th e prope rin te n\b
sity isthe key toachi evingresul ts.You can useyour
heart rate as agu ide to find the proper inten sity leve l.
The chart below show srecom mended heart ratesfor
fat burnin gand aer obi cexer cise.
Tofind the prope rintensi tyleve l,find your ageatthe
bott om ofthe chart (ages arerounded offtothe near \b
estten years ).The threenu mbe rslisted above your
age defineyo ur “trai ning zone.”The lowest numb eris
the heart ratefor fatbur ning,the midd lenumb eristhe
heart rate forma xim um fatburning, andthe hig hest
number isthe hea rtrate foraerob icexe rcise.Burni ngFat—To burn fat effect ivel y,you must exer\b
cise atalow int en sity level for asu sta ined period of
time .Du ring the fir st few mi nu tesof exercise, your
bod yuses carb o\bydr ate ca lories forenergy .Onl yafter
the fir st few minut es ofexe rcise does your body begin
to use stored fat cal ories for ener gy. If yo ur goal isto
bur nfa t, adj ust the int ensi ty of your exercise untilyour
h ea rt rat e is nea rthe lowe stnum berinyour trai ning
zone .For maxi mu mfatbur ning, exe rcise withyour
hea rt rat e near th e mi dd lenum ber in your training
zone .
Aerobi cExe rci se—I fyour goal is to strengthen your
cardiovascu larsyste m,youmust perform aerobic
exer cise, whi ch is act ivi ty that requ ires la rg eam ounts
of oxyg enfor prolon ged per io ds oftime. Foraerobi c
exer cise, adjust the in tensi ty of you rexercise until
your hear trat e is nea rth e highe stnumber inyour
tra ini ng zon e.
WO RKOU TGUID ELI NES
Wa rm ing Up—Sta rtwith 5to \f0 minutes ofstre tching
and lig ht exer cise. Awa rm\bup in cre ases yourbody
tem per atur e, heartra te , and circul ation inpreparati on
for exer cise.
Tra ini ng Zone Exerci se—E xercise for 20to30 min\b
utes wit h you rhea rt rat e in yo ur tra ining zone. (Duri ng
the fir st few weeks ofyour exer cise prog ram, do not
keep yourheartra te in you rtr ai ning zone forlonger
t han 20minut es.)B rea the reg ular ly and deepl yas you
exer cise–n ever holdyour breat h.
Cool ing Dow n—Fi nish wit h 5to \f0 minutes of
stret chi ng. Str e tch in g incr eases the flexibil ityofyour
muscl esandhel ps to pr even tpost \bexercise problems.
EXER CIS E FRE QUENC Y
To maint ain or impr oveyour condit ion, compl ete three
w ork outsea ch wee k,with at le ast one dayofrest
bet ween wor kout s.After afe w mont hsofregul arexer \b
cise, you maycom plet e up to five workouts each
week, if desi red. Rem em ber,the key tosuccess is to
m ake exer cise areg ula rand enjo ya ble part ofyou r
eve ryday life.
EXE RCISE GUIDELINE S
WARNING:Befor ebe ginni ngthi s
or any exerc ise pr ogr am,consult yourphysi -
cian \bThi sis especially impor tant forpers ons
over age 35orper sons withpre-existing
health proble ms\b
Thepulsesensor isnot am edical device\b
Vari ous factors may affec tthe accuracy of
heart rate readings\b Thepulse sensor is
intende donly as an exer cise aid indete rmin -
ing heart rate tre nds ingener al\b 
						

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\f\fFrame
2\fUpright
3\f SeatCa rriag e
41 Console
52CrankCover
62 AccentRing
71 Upright Knob
81 Backre st
91 Seat
\f0 2 GameGri p
\f\f \fSeatHandle bar
\f2 2 Brake Pad Space r
\f3 \f LeftFr ont Shield
\f4 \f RightFr ont Shield
\f5 \f LeftFr ont Stabi lizer
\f 6 \f RearStab ilizer
\f 7 2 Wheel
\f8 2 UpperRoller
\f9 2 Level ing Foot
20 2 Upright Bushi ng
2\f \f RightPeda l/Strap
2 2 \f LeftPedal /Strap
23 \f RightC ran k
24 \f LeftCr ank
25 \f SeatLock Bracket
2 6 \f LeftShie ld
27 \f RightShi eld
28 \f Large Sna pRing
29 \f Pulley
30 2 Magnet
3\f \f Spindle
32 \f Steel Washe r
33 2 Crank Beari ng
34 \f EddyMechan ism
35 \f EddyAxleAssemb ly
3 6 2 SeatCarriag eCap
37 4 HandlebarCap
38 \f Idler Pul ley
39 \f Idler
4 0 \f RightFr ont Stabi lizer
4\f \f SeatLock
42 \f Game/PulseWire Harn ess
43 \f MainWire Harn ess
44 \f2 M6Washer
45 \f Clamp
46 \f ReedSwitch/Wir e47 \fDrive Belt
48 2Rear Sta bi lizer Cap
49 \f Seat Hand le
50 2Flange Scre w
5\f 2M6 x42m mPa tch Scre w
52 4M8 x50m mPa tch Scre w
53 8M6 Lo cknut
54 6M8 x\f6m mPa tch Scre w
55 \f0 M8 Spl it W asher
56 2Bum per
57 \f7 M4 x\f6m mScr ew
58 \fGam e/Pul se Wire
59 \fRight Handl ebar
60 \fLeftH and lebar
6\f 6M8 Lo cknut
62 \fM\f0 x63m mBol tSe t
63 4WheelBushi ng
64 \fBrake Pad
65 \fFram eCover
66 2Front Stab ilizer Cap
67 4M\f0 x40m mPat ch Screw
68 \fUpr ight Cover
69 2M8 x48m mBu tton Bolt
70 \fBrig ht M4 x\f2 mm Screw
7\f 2LowerRol ler
72 4M8 x38m mBu tton Bolt
73 4M6 x20m mBu tton Bolt
74 \fWater Bot tle Hol der
75 4Rol ler Axl e
76 5M6 x9mm Pat ch Screw
77 \f0 M6 x\f8m mPa tch Scre w
78 2M\f0 x32m mBut ton Bolt
79 \fGam e/Pul se Receptacle/Wi re
80 4M4 x\f6m mFla nge Screw
8\f 4M6 x38m mPa tch Scre w
82 \fM4 x\f2m mScr ew
83 \fFram eCap
84 5M4 x\f9m mScr ew
85 2Spi ndl eCove r
86 \fRai l
87 2M\f0 Locknut
88 \fAudi oW ire
*– Pill ow Block
*– Resi stance Mot or
*– Hex Key
*– Userʼ sM an ual
No te: Specifica tions are subject tochange withou tno tice. Forinformation about ordering replacement parts,see
theback coverof th is ma nual .*The separts arenotillustrated.
Key No\b Qty\b Descriptio n KeyNo\b Qty\b Description
PART LIST —M odel No\bPFE X03409\b0R0709A 
						

							\f6
10
13
57
57
14
5784
5
6 6
5
74
84
3
11
89
49
41
25
36
18
71
75
75
10
57
77 77
78
78
87 87
51 51
81
44
44
4444
77
7777
76
44 44
77
57
57
84
76
64 12
12
EXPLOD ED DRAWI NGA—M odel No\bPFEX03409\b0R 0709A 
						

							\f7
48
48
16
13419
40
66
17 63
69
6361
3523
32
50
3329 53
53
80
2
19
5417
55
63
63
69
61
43
47
42
24
33 28 5020 20
62 62
85 85
865768
21
22
5255
55
5455
15 66
31
73
73
30
30
83
45 4682
7
39
38
53
53
70
4
26
27
59 37
56
6560
37
37
37
568457
84
57
57
57
57
5757
67
72
72
61
61
58
79
88
EXPLOD ED DRAWI NGB—M odel No\bP FE X03409\b0R0709A 
						

							Part No.284 363R07 09A PrintedinChina ©2009 ICON IP,Inc.
ORD ERING RE PLACE MENT PART S
Toorde rre place mentpar ts,plea sesee the fro ntcove rof this manua l. To helpus assist you,be prep ared to
provide the follo wing information when contactin gus:
• the modelnu mbe rand serialnum berofthe prod uct(see thefrontcover ofthis man ual)
•the name ofthe pro duct (see thefron tcover of th is manua l)
•th e ke ynu mbe rand descr iption ofthe replace mentpart(s) (seethePART LISTandtheEXPLODED
DRAW INGnear the end ofthis manu al)
ICON Health&Fitn ess, Inc.(IC ON) warrants thisprod ucttobe free from defects inworkmanship and
material,und er normal use and service conditio ns.The frame iswa rran ted for seven (7)years fromthe
dateof purcha se.Partsand laborare warran ted for nine ty(9 0) days fromthedate ofpurchase.
This warran tyexte ndson lyto the origina lpurcha ser.ICONʼs obli gati on un der this warranty is limited to
repa iring orrep lacing ,at ICONʼs optio n,the pro duct through oneofits authorized service centers. All
repa irs for which warrantyclai m sare made mustbe preautho rizedbyICON. Ifthe product isshipped to
aservice center, frei ght char gestoandfr o m the service centerwillbethe customerʼs responsibility. For
repla ceme ntpart sshi pped while the pro duct isund erwa rran ty,th ecustomer willbe re sponsible foramin \b
imalhand ling charge. For in\bhom eservi ce,the custom er will be re sponsible foraminimal tripcharge. This
warran tydo es not exten dto any dama ge to aprod uctcau sed by or attributable tofreight damage, abuse,
misuse, improperorabnor mal usage, orrepairs notpro vided by an ICON authorized servicecenter;to
productsuse dforcom mercial or rent alpurposes oras store display models; ortoprod ucts transported
or purch asedout side theUS. No other warranty beyond that specificall yset forth above isauthorized by
ICON.
ICONisnot resp onsibl eor liable forind irect, special, orcon sequen tial damag esarising out of or incon \b
nect ionwith the use orper form ance of th e prod uct;damag eswith respe ctto anyecon omicloss, lossof
property,loss ofreve nues orpro fits, loss ofenjoyment or use, or costs ofremo val orinstallation; or other
co nse quent ialdam ages ofwhatsoe verna ture. Some states donot allowthe exclu sionor limitatio nof inci \b
den talor con sequential damages. Accord ingly, theabov elimitation maynotapplyto you.
Th ewarra ntyextende dher eunde ris in lieuof any and allother warranties,an dany implied warranties of
merchantabilit yor fitness fora pa rticu larpurpose arelimite din their scopeand duration tothe terms set
forthhere in.Some states donotall ow limitations onhow long animplied warranty lasts.Accordingly, the
abovelimita tion maynot apply toyou .
This warrant ygives youspec ificlegal righ ts.You may alsohave other rights thatvary from state to state.
IC ON Heal th & Fit ness ,Inc \b,150 0S\b 1000 W\b,Loga n,UT 843\f1 -9813
LIM ITED WARRANTY
IMPO RTANT: Youmust regis terthi sprod uct with in30 days of the purch ase date toavoi dad ded
fees forse rvi ce needed underwarran ty\bGo towww\bp roformservi ce\bcom/re gistration\b