ProForm 60 Ce Elliptical Manual
Have a look at the manual ProForm 60 Ce Elliptical Manual online for free. It’s possible to download the document as PDF or print. UserManuals.tech offer 53 ProForm manuals and user’s guides for free. Share the user manual or guide on Facebook, Twitter or Google+.
21 HOW TO ADJUST THE DRIVE BELT If you can feel the pedals slip while you are pedaling, even when the resistance is adjusted to the highest level, the drive belt may need to be adjusted. To adjust the drive belt, you must remove the shield cover and the left shield (see the instructions below). See EXPLODED DRAWING B on page 27. Using a flat screwdriver, release the tabs along the sides of the Shield Cover (37), and then remove the Shield Cover. Next, remove the M4 x 16mm Screws (92) and the M4 x 12mm Self-tapping Screws (97) from the Left and Right Shields (44, 45). Make sure to note which size of Screw you remove from each hole. Then, gently remove the Left Shield. Loosen the Pivot Screw (88). Then, tighten the Drive Belt Adjustment Screw (72) until the Drive Belt (46) is tight. When the Drive Belt (46) is tight, tighten the Pivot Screw (88). Then, reattach the left shield and the shield cover. 46 88 72
22
EXERCISE GUIDELINES
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 dtraining zone.e 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 FatgTo 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 calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for 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 ExercisegIf 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 UpgStart with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone ExercisegExercise 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 gnever hold your breath.
Cooling DowngFinish with 5 to 10 minutes of stretch-
ing. 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.
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
23 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch gnever 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 but- tocks 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. 1 2 3 4 5
25 PART LIST 1 1 Frame 2 1 Upright 3 1 Rear Upright Cover 4 1 Console 5 1 Accessory Tray 6 2 Upper Body Leg 7 1 Resistance Wheel 8 1 Left Upper Body Arm 9 1 Right Upper Body Arm 10 2 Foam Grip 11 2 Upper Body Arm Cap 12 1 Left Pedal 13 1 Right Pedal 14 1 Left Pedal Arm 15 2 Pedal Bracket 16 1 Front Upright Cover 17 4 Pivot Bushing 18 10 Pedal Disc Mount 19 2 Pivot Cover A 20 2 Front Leg Cover 21 2 Rear Leg Cover 22 2 Pivot Cover B 23 4 Pedal Arm Bushing 24 1 Crank 25 1 Right Crank Arm 26 2 Pedal Disc 27 1 Crank Arm Spacer 28 2 Wire 29 4 Bearing 30 2 Pedal Arm Cap 31 2 Bolt Set 32 1 Front Console Cover 33 4 M8 Washer 34 1 Adjustment Block 35 1 M5 Washer 36 1 Small Snap Ring 37 1 Shield Cover 38 2 Crank Bearing 39 1 Handlebar 40 2 Large Snap Ring 41 2 Magnet 42 1 Main Wire 43 2 M6 Washer 44 1 Left Shield 45 1 Right Shield 46 1 Drive Belt 47 2 Leveling Foot 48 2 Stabilizer Cap 49 1 Right Pedal Arm 50 2 Wheel 51 1 Flywheel 52 1 Idler 53 1 C-magnet 54 1 Resistance Motor 55 1 Motor Bracket 56 1 Adjustment Arm 57 1 Reed Switch Clamp 58 1 Reed Switch/Wire 59 4 M8 x 10mm Screw 60 1 Key 61 1 M8 Locknut 62 1 M6 x 16mm Screw 63 2 Shoulder Screw 64 1 Flywheel Axle 65 1 C-magnet Bolt 66 1 Idler Bolt 67 1 Key Screw 68 1 Crank Arm Bolt 69 4 Resistance Motor Bolt 70 1 Rear Stabilizer 71 2 Motor Bracket Screw 72 1 Drive Belt Adjustment Screw 73 1 Front Stabilizer 74 1 M6 Locknut 75 6 M10 x 45mm Screw 76 4 M8 x 45mm Button Bolt 77 6 M8 Jam Nut 78 11 M10 Split Washer 79 8 M10 x 20mm Screw 80 2 M8 x 20mm Screw 81 1 Rear Console Cover 82 4 M10 x 85mm Screw 83 1 M5 x 7mm Screw 84 10 #10 x 13mm Screw 85 2 M8 x 18mm Screw 86 1 Pulley 87 1 M3.5 x 12mm Screw 88 1 Pivot Screw 89 4 M8 x 15mm Screw 90 1 M4 x 16mm Ground Screw 91 2 Adjustment Nut 92 20 M4 x 16mm Screw 93 2 Sensor/Wire 94 1 Flywheel Bearing 95 1 Audio Cable 96 1 Left Crank Arm 97 2 M4 x 12mm Self-tapping Screw * n Useros Manual * n Assembly Tool * n Grease Packet K e y N o . Q t y . D e s c r i p t i o n K e y N o . Q t y . D e s c r i p t i o n Model No. PFEL53911.1 R0112A Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated.
26 EXPLODED DRAWING A 29 29 30 85 33 29 29 33 85 30 84 84 15 13 21 20 20 21 15 84 84 49 31 31 75 75 23 23 31 31 6 6 12 23 23 7978 7979 78 78 79 22 19 19 22 17 17 33 80 17 17 33 80 76 77 81 8 11 9 11 5 10 10 2 4 3279 79 9292 92 92 3 16 93 14 78 78 78 7839 28 95 76 77 Model No. PFEL53911.1 R0112A
27 25 57 9258 38 40 72 61 60 43 62 67 68 64 92 92 92 18 18 92 92 45 46 90 50 50 63 63 65 48 48 47 47 37 70 73 82 82 42 1 74 7751 77 53 55 54 69 7 87 56 6683 71 34 35 36 8843 94 91 3841 41 26 18 18 92 92 44 97 24 40 96 27 8989 86 52 26 92 92 97 59 EXPLODED DRAWING BModel No. PFEL53911.1 R0112A
Part No. 318847 R0112A Printed in China © 2011 ICON IP, Inc. ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and material, under normal use and service conditions. The frame is warranted for five (5) years from the date of purchase. Parts and labor are warranted for ninety (90) days from the date of purchase. This warranty extends only to the original purchaser (customer). ICONos obligation under this warranty is limited to repairing or replacing, at ICONos option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped to a service center, freight charges to and from the service center will be the customeros responsibility. If replacement parts are shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend to freight damage to the product. This warranty will automatically be voided if the product is used as a store display model, if the product is purchased or transported outside the USA, if all instructions in this manual are not followed, if the product is abused or improperly or abnormally used, or if the product is used for commercial or rental purposes. No other warranty beyond that speci cally set forth above is authorized by ICON. ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in con- nection with the use or performance of the product; damages with respect to any economic loss, loss of property, loss of revenues or pro ts, loss of enjoyment or use, or costs of removal or installation; or other consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to the customer. The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of merchantability or tness for a particular purpose are limited in their scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to the customer. This warranty provides speci c legal rights; the customer may have other rights that vary from state to state. ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813 LIMITED WARRANTY IMPORTANT: You must register this product within 30 days of the purchase date to avoid added fees for service needed under warranty. Go to www.proformservice.com/registration. To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us: a the model number and serial number of the product (see the front cover of this manual) a the name of the product (see the front cover of this manual) a the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual) ORDERING REPLACEMENT PARTS