ProForm 500 F Owners Manual

11
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO MOVE THE ELLIPTICAL EXERCISER
Due to the size and weight of the elliptical 
exerciser, moving it requires two persons.Stand in
front of  the elliptical exerciser, hold the upright, and
place one foot against one of the front wheels. Pull on
the upright and have a second person lift the track
until the elliptical exerciser will roll on the front wheels.
Carefully move the elliptical exerciser to the desired
location, and then lower it to the floor.
HOW TO...

12
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable. 
When you use the manual mode of the console, you
can change the resistance of the pedals with the touch
of a button. As you exercise, the console will display
continuous exercise feedback. You can even measure
your heart rate using the handgrip pulse sensor.
The console has five calorie goal workouts designed
to help you burn 300, 400, or 500 calories in 25-, 30-
or...

13
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 the Resistance decrease button or begin
pedaling to turn on the console.
A moment after you turn on the console, the dis-
plays will light.
2. Select the manual mode.
Each time you turn on the console, the manual
mode will be selected automatically. If you have
selected a workout, reselect the manual mode by
pressing the Workout button repeatedly until the
words MANUAL MODE...

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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 sen-
sor, remove the plas-
tic.To measure your
heart rate, hold the
handgrip pulse sensor
with your palms resting
against the metal con-
tacts. Avoid moving yourhands or gripping the
contacts tightly.
When your pulse is
detected, a heart-
shaped symbol will
flash in the left display.
Each time your heart
beats, one or two
dashes will appear, and then your heart rate will
be shown....

15
HOW TO USE A CALORIE GOAL WORKOUT
1. Turn on the console.
See step 1 on page 13.
2. Select a calorie goal workout.
Press the Workout button repeatedly until the name
of the desired calorie goal workout appears in the
upper display. When you select a calorie goal
workout, the name of the workout and the workout
time will appear in the displays and a profile of the
resistance levels of the workout will scroll across
the center display. 
3. Begin pedaling to start the workout.
Each workout is divided...

16
HOW TO USE A PRESET WORKOUT
1. Turn on the console.
See step 1 on page 13.
2. Select a preset workout.
To select a preset workout, press the Workout but-
ton repeatedly until the words UPPER BODY,
WHOLE BODY, or LOWER BODY appear in the
upper display.
When you select a preset workout, the name of
the workout and the workout time will appear in
the displays and a profile of the resistance levels
of the workout will scroll across the center display.
3. Begin pedaling to start the workout.
Each workout...

Inspect and tighten all parts of the elliptical exerciser
regularly. Replace any worn parts immediately. 
To clean the elliptical exerciser, use a damp cloth and
a small amount of mild soap. IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
HOW TO ADJUST THE DRIVE BELT
If the pedals slip while you are pedaling, even while
the resistance is adjusted to the highest setting, the
drive belt may need to be adjusted. To adjust the drive...

18
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...

19
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, backs of
knees, and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot...

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1 1 Frame
2 1 Track
3 1 Upright
4 1 Console
5 1 Upright Cover
6 1 Water Bottle Holder
7 1 Track Cover
8 2 Wheel
9 3 Foot
10 1 Eddy Mechanism
11 1 Axle
12 1 Idler
13 1 Pulley
14 1 Crank
15 2 Crank Bearing
16 1 Resistance Motor
17 1 Resistance Cable
18 2 Magnet
19 2 Upper Body Bushing
20 1 Clamp
21 1 Reed Switch/Wire
22 1 Left Handlebar
23 1 Left Upper Body Arm
24 1 Left Pedal Leg
25 1 Left Link Arm
26 2 Pedal
27 2 Roller
28 4 Roller Bushing
29 2 Roller Axle
30 2 Roller Cover
31 2 Crank Arm
32 2 Crank...