ProForm 500 F Owners Manual
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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 LEVEL THE ELLIPTICAL EXERCISER If the elliptical exerciser rocks slightly on your floor during use, turn one or both of the lev- eling feet beneath the base or beneath the front stabilizer until the rocking motion is eliminated.HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser, hold the handlebars and step onto the pedal that is in the lower position. Then, step onto the other pedal. Push the pedals until they begin to move with a continuous motion. Note: The crank arm covers can turn in either direction. It is recommended that you turn the crank arm covers in the direction shown by the arrow below; however, for variety, you can turn the crank arm covers in the opposite direction. To dismount the elliptical exerciser, wait until the ped- als come to a complete stop. Note: The elliptical exerciser does not have a free wheel; the pedals will continue to move until the flywheel stops. When the pedals are stationary, step off the higher pedal first. Then, step off the lower pedal. Place your foot here Pull on upright Leveling Foot Leveling Foot Lift here Pedals Crank Arm Cover Handlebars
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 45-minute workouts. The calorie goal workouts auto-matically control the resistance of the pedals and prompt you to vary your pace while counting the calo- ries you burn. The console also has five preset workouts that auto- matically change the resistance of the pedals and prompt you to vary your pace while guiding you through an effective workout. To use the manual mode of the console, follow the steps beginning on page 13.To use a calorie goal workout, see page 15. To use a preset workout, see page 16. CONSOLE DIAGRAM
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 appear in the upper 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 Resistance increase and decrease buttons repeatedly. There are ten resistance lev- els. 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 left display—This display will show the elapsed time. Note: When you select a workout, the display will show the time remain- ing in the workout instead of the elapsed time. The left display will also show your heart rate when you use the handgrip pulse sensor (see step 5 on page 14). When you select a workout, the left display will also show the approximate number of calories you have burned. The center display— When you select the manual mode, the cen- ter display will show a track that represents 640 revolutions. As you exercise, indicators will appear in succession around the track until the entire track appears. The track will then disappear and the indicators will again begin to appear in succession. The center display will also show the resis- tance level of the ped- als for a few seconds each time the resis- tance level changes. The right display— This display will show the distance (total revo- lutions) you have ped- aled and your pedaling pace, in revolutions per minute (rpm). The upper display—When you select the manual mode, the upper display will show the approximate number of calories you have burned.
14 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. For the most accurate heart rate read- ing, hold the contacts for at least 15 seconds. Note: If you continue to hold the handgrip pulse sensor, the display will show your heart rate for up to 30 seconds. If your heart rate is not shown, make sure that your hands are positioned as described. Be careful 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 chemicals to clean the contacts. 6. Turn on the fan if desired. The fan has high and low speed settings. Press the Fan button repeatedly to select a fan speed or to turn off the fan. Note: If the pedals do not move for about thirty seconds, the fan will turn off auto- matically. 7. 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, the console will pause, and the time will flash in the display. If the pedals do not move for about five minutes, the console will turn off and the display will be reset. Metal Contacts
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 into 25, 30, or 45 one- minute segments. One resistance level and one target rpm (revolutions per minute) setting are pro- grammed for each segment. Note: The same resis- tance level and/or target rpm setting may be pro- grammed for consecutive segments. During the workout, the workout profile will show your progress (see the drawing above). The flash- ing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the resistance level for the cur- rent segment. At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash. If a differ- ent resistance level is programmed for the next segment, the resistance level will flash in the dis- play for a few seconds to alert you. The resistance of the pedals will then change. As you exercise, you will be prompted to keep your pedaling pace near the target rpm setting for the current segment. When the words PEDAL FASTER appear in the upper display or the GO FASTER indicator on the pace guide is lit, increase your pace. When the words PEDAL SLOWER appear or the GO SLOWER indicator is lit, decrease your pace. When the words PEDAL- ING IN RANGE appear or when the center indica- tor is lit, maintain your current pace. IMPORTANT: The target rpm settings are intended only to provide motivation. Your actu- al pace may be slower than the target rpm set- tings. Make sure to pedal at a pace that is com- fortable for you. Note: If you manually override the resistance settings of a calorie goal workout, you may not reach your calorie goal. If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the profile flashes and the last segment of the workout ends. When the last segment of the workout ends, the words PROGRAM DONE will appear in the upper display. 4. Follow your progress with the displays. See step 4 on page 13. 5. Measure your heart rate if desired. See step 5 on page 14. 6. Turn on the fan if desired. See step 6 on page 14. 7. When you are finished exercising, the console will turn off automatically. See step 7 on page 14. Profile
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 is divided into 20, 30, or 45 one- minute segments. One resistance level and one target rpm (revolutions per minute) setting are pro- grammed for most segments. (Note: The same resistance level and/or target rpm setting may be programmed for consecutive segments.) The dis- plays for a preset workout will work in the same way as the displays for a calorie goal workout (see step 3 on page 15). As you exercise, you will be prompted to keep your pedaling pace near the target rpm setting for the current segment. When the words PEDAL FASTER appear in the upper display or the GO FASTER indicator on the pace guide is lit, increase your pace. When the words PEDALSLOWER appear or the GO SLOWER indicator is lit, decrease your pace. When the words PEDAL- ING IN RANGE appear or when the center indica- tor is lit, maintain your current pace. IMPORTANT: The target rpm settings are intended only to provide motivation. Your actu- al pace may be slower than the target rpm set- tings. Make sure to pedal at a pace that is com- fortable for you. If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the profile flashes and the last segment of the workout ends. When the last segment of the workout ends, the words PROGRAM DONE will appear in the upper display. 4. Follow your progress with the displays. See step 4 on page 13. 5. Measure your heart rate if desired. See step 5 on page 14. 6. Turn on the fan if desired. See step 6 on page 14. 7. When you are finished exercising, the console will turn off automatically. See step 7 on page 14. Profile
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 belt, see assembly step 11 on page 10 and remove the Left Pedal Leg (24) and the Left Link Arm (25). Then, see EXPLODED DRAWING A near the end of this manual and remove the M6 x 25mm Button Screw (61) from the center of the left Crank Arm Cover (32), and then carefully remove the left Crank Arm Cover. Next, remove all the screws from the left side shield, and then carefully remove the left side shield. Loosen, but do not remove, the three screws (A). Insert the shaft of a screwdriver down- ward between the Idler (12) and the pulley located on the Eddy Mechanism (10). Pull the top of the screwdriver toward the rear of the elliptical exerciser until the Belt (80) is tight, and then tighten the three screws. Reattach the left side shield and the left crank arm cover. Then, see step 11 on page 10 and reattach the left pedal leg and the left link arm. HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback, the reed switch should be adjusted. To adjust the reed switch, first see EXPLODED DRAWING A near the end of this manual and loosen the M6 x 25mm Button Screw (61) in the center of the right Crank Arm Cover (32), and then carefully rotate the right Crank Arm Cover out of the way.Next, see the drawing below and locate the Reed Switch (21). Loosen, but do not remove, the indicated M4 x 16mm Screw (72). Slide the Reed Switch slightly closer to or away from the Magnet (18) on the Pulley (13). Then, retighten the M4 x 16mm Screw (72). Turn one of the Crank Arms (31) for a moment. Repeat until the console displays correct feedback. When the Reed Switch is correctly adjusted, replace the crank arm cover. CONSOLE TROUBLESHOOTING If the console display becomes dim, the batteries should be replaced; most console problems are the result of low batteries. See assembly step 5 on page 7 for replacement instructions. HANDGRIP PULSE SENSOR TROUBLESHOOTING If the console does not display your heart rate when you hold the handgrip pulse sensor, or if the displayed heart rate appears to be too high or too low, see step 5 on page 14. HOW TO LEVEL THE ELLIPTICAL EXERCISER If the elliptical exerciser rocks slightly on your floor during use, see HOW TO LEVEL THE ELLIPTICAL EXERCISER on page 11. HOW TO GREASE THE ROLLERS See the EXPLODED DRAWING near the end of this manual. If the Rollers (27) squeak when moving on the Track (2), apply the contents of the included pack- et of white marine grease equally to each Roller. Spread the grease evenly around the Rollers. Pedal the elliptical exerciser until a thin film of grease is dis- tributed along the Track; wipe off any excess grease. 17 MAINTENANCE AND TROUBLESHOOTING 21 18 13 7231 10 A 12 80
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 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.
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 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 as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 1 2 3 4 5
20 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 Arm Cover 33 1 Left Side Shield 34 2 Upper Body Endcap 35 2 Pedal Leg Endcap 36 1 Right Handlebar 37 1 Right Upper Body Arm 38 1 Right Pedal Leg 39 1 Right Link Arm 40 1 Right Side Shield 41 1 Pivot Axle 42 2 Inner Pivot Bushing43 2 Outer Pivot Bushing 44 2 Pivot Axle Cover 45 8 Crank Arm Bushing 46 4 Axle Cover 47 2 Link Axle 48 8 Link Axle Bushing 49 4 Link Axle Cover 50 2 Key 51 14 M6 x 12mm Button Screw 52 4 M10 x 25mm Washer 53 13 M8 x 16mm Button Screw 54 12 M8 x 25mm Washer 55 4 M8 Split Washer 56 2 Snap Ring 57 2 M10 x 35mm Shoulder Screw 58 4 M10 x 20mm Button Screw 59 4 M4 x 12mm Flange Screw 60 2 M4 x 12mm Screw 61 5 M6 x 25mm Button Screw 62 3 M6 Flange Nut 63 3 M6 Fender Washer 64 2 M10 Flange Nut 65 2 M8 x 50mm Button Screw 66 4 16mm Wave Washer 67 4 M8 x 35mm Button Screw 68 4 M8 Nylon Locknut 69 2 M8 x 50mm Hex Bolt 70 2 M8 Nylon Locknut 71 4 19mm Wave Washer 72 11 M4 x 16mm Screw 73 1 Wire Harness 74 2 M4 x 35mm Screw 75 4 M4 x 19mm Screw 76 4 M4 x 50mm Screw 77 6 M8 x 25mm Button Screw 78 2 Handlebar Endcap 79 2 Foam Grip 80 1 Belt * – Hex Key * – Grease Packet * – User’s Manual Key No. Qty. Description Key No. Qty. Description PART LIST—Model No. PFEL54907.0R0807B Note: Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. *These parts are not illustrated.