ProForm 9.0 Ne Elliptical Owners Manual
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21 HOW TO USE AN ONBOARD WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. See HOW TO TURN ON THE POWER on page 17. 2. Select an onboard workout. To s e l e c t a n o n b o a r d w o r k o u t , p r e s s t h e C a l o r i e Workouts button or the Performance Workouts but- ton repeatedly until the desired workout appears in the display. When you select an onboard workout, the display will show the duration of the workout and the name of the workout. A profile of the speed settings of the workout will appear in the matrix. The display will also show the maximum pedaling speed (rpm) and the maximum resistance level. 3. Begin pedaling to start the workout. Each workout is divided into segments. One resistance level and one target rpm (speed) are programmed for each segment. Note: The same resistance level and/or target rpm may be pro- grammed for consecutive segments. The resistance level and the target rpm for the first segment will appear in the matrix. During the workout, the profile on the speed tab will show your progress. The flashing seg- ment of the profile represents the current segment of the work- out. The height of the flashing segment indicates the target speed for the current segment. As you exercise, you will be prompted to keep your pedaling speed near the target rpm for the cur- rent segment. When an upward-pointing arrow appears in the display, increase your pace. When a downward-pointing arrow appears, decrease your pace. When no arrow appears, maintain your current pace. IMPORTANT: The target rpm is intended only to provide motivation. Your actual pedaling speed may be slower than the target rpm. Make sure to pedal at a speed that is comfortable for you. If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the Digital Resistance buttons. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed for the next segment. The workout will continue in this way until the last segment ends. To stop the workout at any time, stop pedaling. The time will flash in the display. To resume the workout, simply resume pedaling. 4. Follow your progress with the display. See step 4 on page 19. 5. Measure your heart rate if desired. See step 5 on page 20. 6. Turn on the fan if desired. See step 6 on page 20. 7. When you are fi nished exercising, unplug the power cord. See step 7 on page 20. Profile
22 HOW TO USE A SET-A-GOAL WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. See HOW TO TURN ON THE POWER on page 17. 2. Set a calories, distance, or time goal. To set a calorie, distance, or time goal, press the Set A Goal button repeatedly until the name of the desired goal appears in the display. Next, press the Digital Resistance increase and decrease buttons to select the desired resistance level for the workout. Then, press the increase and decrease buttons next to the Enter button to set the desired goal. 3. Begin pedaling to start the workout. Each workout is divided into one-minute segments. Yo u c a n m a n u a l l y c h a n g e t h e r e s i s t a n c e o f t h e pedals and incline of the ramp as desired during the workout by pressing the Digital Resistance but- tons and the Quick Power Ramp buttons. Note: If you manually change the resistance level during a calorie goal workout, the length of the workout will adjust automatically to ensure that you meet your calorie goal. Note: The calorie goal is an estimate of the number of calories that you will burn during the workout. The actual number of calories that you burn will depend on various factors such as your weight. In addition, if you manually change the resistance level or the ramp incline level during the workout, the actual number of calories you burn will be affected. As you exercise, you will be prompted to keep your pedaling speed near the target rpm for the cur- rent segment. When an upward-pointing arrow appears in the display, increase your pace. When a downward-pointing arrow appears, decrease your pace. When no arrow appears, maintain your current pace. IMPORTANT: The target rpm is intended only to provide motivation. Your actual pedaling speed may be slower than the target rpm. Make sure to pedal at a speed that is comfortable for you. The workout will continue in this way until the calorie, distance, or time goal is reached. To pause the workout, stop pedaling. The time will pause in the display. To resume the workout, simply resume pedaling. 4. Follow your progress with the display. As you exercise, the calories, time, or distance display will count until the desired goal is reached. See step 4 on page 19. 5. Measure your heart rate if desired. See step 5 on page 20. 6. Turn on the fan if desired. See step 6 on page 20. 7. When you are fi nished exercising, unplug the power cord. See step 7 on page 20.
23 HOW TO USE AN IFIT WORKOUT Note: To use an iFit workout, the console must be con- nected to a wireless network (see page 24). An iFit account is also required (see step 1 on page 18). 1. Begin pedaling or press any button on the console to turn on the console. See HOW TO TURN ON THE POWER on page 17. 2. Select the iFit mode. Press the Home button repeatedly to select the iFit mode. The iFit welcome message will appear in the display. 3. Select a user. If more than one user is registered with your iFit account, you can switch users in the iFit main screen. Press the increase and decrease buttons next to the Enter button to select a user. 4. Select an iFit workout. To d o w n l o a d a n i F i t w o r k o u t i n y o u r s c h e d u l e , press the Map, Train, or Lose Wt. button to down- load the next workout of that type in your schedule. To c o m p e t e i n a r a c e t h a t y o u h a v e p r e v i o u s l y scheduled, press the Compete button. To re-run a recent iFit workout from your sched- ule, first press the Track button. Next, press the increase and decrease buttons to select the desired workout. Then, press the Enter button to start the workout. To u s e a s e t - a - g o a l w o r k o u t , p r e s s t h e S e t A G o a l button (see page 22). Note: Before some workouts will download, you must add them to your schedule on iFit.com. For more information about the iFit workouts, please see www.iFit.com. When you select an iFit workout, the display will show the name of the workout and other details about the workout. Note: The calorie goal is an estimate of the number of calories that you will burn during the workout. The actual number of calories that you burn will depend on various factors such as your weight. In addition, if you manually change the resistance level or the ramp incline level during the workout, the actual number of calories you burn will be affected. 5. Begin pedaling to start the workout. See step 3 on page 21. During some workouts, the voice of an audio coach may guide you through your workout. To s t o p t h e w o r k o u t a t a n y t i m e , s t o p p e d a l i n g . T h e time will flash in the display. To resume the work- out, simply resume pedaling. 6. Follow your progress. See step 4 on page 19. During a competition workout, the display can show your progress in the race. As you race, the top line in the matrix will show how much of the race you have completed. The other lines will show your competitors. The end of the matrix represents the end of the race. 7. Measure your heart rate if desired. See step 5 on page 20. 8. Turn on the fan if desired. See step 6 on page 20. 9. When you are finished exercising, unplug the power cord. See step 7 on page 20. For more information about iFit workouts, go to www.iFit.com. IMPORTANT: To satisfy exposure compliance requirements, the antenna and transmitter inside the console must be at least 8 in. (20 cm) from all persons and must not be near or connected to any other antenna or transmitter.
24 HOW TO CHANGE CONSOLE SETTINGS 1. Select the settings mode. To select the settings mode, press the gear button. The settings mode will appear in the display. The time display will show the total number of hours that the elliptical has been used. The distance display will show the total number of miles (or kilometers) that have been pedaled on the elliptical. 2. Navigate the settings mode menu. The matrix will display a menu of the settings mode options. Press the increase and decrease buttons next to the Enter button to highlight the desired option. The lower part of the matrix will display instructions for the highlighted option. Make sure to follow the instructions displayed in the lower part of the matrix. 3. Change settings as desired. Demo—The console features a display demo mode, designed to be used if the elliptical is dis- played in a store. While the demo mode is turned on, the display will not turn off when the elliptical is not in use. If the demo mode is turned on, the word ON will appear in the matrix. To turn on or turn off the demo mode, press the Enter button. Units—The selected unit of measurement will appear in the matrix. To change the unit of mea- surement, press the Enter button. To view distance in miles, select ENGLISH. To view distance in kilometers, select METRIC. Default Menu—The selected default menu will appear in the matrix. To select the manual mode as the default menu, select MAIN. To select the iFit menu as the default menu, select IFIT. Firmware Update—For the best results, regularly check for firmware updates. Note: The matrix will display NOT CONNECTED if the console is not connected to a wireless network. Press the Enter button to check for firmware updates using your wireless network. If an update is available, the update will begin automatically. IMPORTANT: To avoid damaging the elliptical, do not turn off the power while the firmware is being updated. The update may take several minutes. Note: Occasionally, a firmware update may cause your console to function slightly differently. These updates are always designed to improve your exer- cise experience. IMPORTANT: After the update is complete, cycle the power of the elliptical twice. To c y c l e the power, press the power switch on the elliptical to the off position, wait for several seconds, and then press the power switch to the reset position. Note: It may take a few minutes for the console to be ready for use. Default Settings—To restore the console to its factory default settings, press the Enter button. Note: The console will erase any information that you have saved in its memory. WiFi IP Address—The Wi-Fi IP address will appear in the matrix. The WiFi–Normal option will allow you to set up a wireless network connection using the console. See step 4 for instructions. The WiFi–Advanced option will allow you to set up a wireless network connection using your com- puter, smart phone, tablet, or other Wi-Fi® device. See step 5 for instructions. Connect to iFit Account—To log in to your iFit account using the console, press the Enter but- ton. Then, enter your iFit username and password using the keyboard in the matrix. Note: To use the keyboard, you must set the included WiFi setup card on the console. See step 4 for instructions.
25 Clear WiFi Settings—To erase the console’s wireless network settings and have it forget the currently selected wireless network, follow the instructions in the matrix. Contrast Adjust—The contrast level of the dis- play will appear in the matrix. Press the Digital Resistance increase and decrease buttons to adjust the contrast level. 4. Use WiFi–Normal to set up a wireless connection. This option will allow you to set up a wireless net- work connection using the console. Note: You will need to know your network name (SSID). If your network has a password, you will also need to know the password. To s e t u p a w i r e l e s s n e t w o r k c o n n e c t i o n u s i n g t h e console, first press the Enter button. IMPORTANT: Set the included WiFi setup card on the console. The buttons on the WiFi setup card are referenced in the following instructions. A l i s t o f n e t w o r k s w i l l a p p e a r i n t h e m a t r i x . P r e s s the up and down buttons to highlight the desired network. Then, press the Enter button. Note: Do not select IFIT_SETUP. Note: The time display will show the number of the currently-selected access point. The distance display will show the total number of access points detected. If the network has a password, enter the password. A k e y b o a r d w i l l a p p e a r i n t h e m a t r i x . A s n e c e s s a r y, press the buttons on the WiFi setup card to select the caps option, the number option, or the symbol option. Press the up, down, left, and right buttons to high- light the desired letter or number. Then, press the Enter button to select the letter, number, or symbol. When you have finished entering the password, press the Done button. Next, a numerical code and a web address will appear in the matrix. Open a web browser on your computer, smart phone, tablet, or other internet-compatible device and go to the web address. Log in to your iFit account on the web page. Then, enter the numerical code into the indicated field on the web page. Follow any other instructions on the web page. Then, cycle the power of the elliptical: press the power switch on the elliptical to the off position, wait for several seconds, and then press the power switch to the reset position. Note: It may take a few minutes for the console to be ready for use. When the console is connected to a wireless network, the wireless symbol in the display will stop flashing and become solid. The wireless sym- bol will show the strength of your wireless signal; four arcs indicate full signal strength. If you cannot complete any part of this process, or if you have any questions, go to support.ifit.com for assistance. Card
26 5. Use WiFi–Advanced to set up a wireless connection. This option will allow you to set up a wireless network connection using your computer, smart phone, tablet, or other Wi-Fi device. On your computer, smart phone, tablet, or other Wi-Fi device, open the list of available networks to which your device can connect. One of the options will be IFIT_SETUP; select this network. If this network does not appear, make sure that your Wi-Fi device is within range of the console, and then close and re-open your list of networks. Also, see CLEAR WIFI SETTINGS on page 25 and clear any previous wireless network settings on the console. Note: The network IFIT_SETUP will not appear if the console has already been configured to connect to a wireless network. Also, Android™ devices may not be able to detect IFIT_SETUP. The console will display an IP address, such as 192.168.0.1:8080. Open a web browser on your computer, smart phone, tablet, or other Wi-Fi device. Next, type in the IP address on the con- sole into the URL bar in your browser. Example: http://192.168.0.1:8080. Yo u r b r o w s e r w i l l l o a d a w e b p a g e . I f t h e w e b p a g e does not appear, double-check the IP address and the previous instructions of this step. Follow the instructions on the web page to connect the ellipti- cal console to your wireless network. Note: A warning may appear stating that the server cannot be identified. If this happens, make sure that you have entered the IP address correctly. If you cannot complete any part of this process, or if you have any questions, go to support.ifit.com for assistance. 6. Exit the information mode. To e x i t t h e i n f o r m a t i o n m o d e , p r e s s t h e g e a r button. HOW TO USE THE SOUND SYSTEM To p l a y m u s i c o r a u d i o b o o k s t h r o u g h t h e c o n s o l e sound system while you exercise, plug a 3.5 mm male to 3.5 mm male audio cable (not included) into the jack on the console and into a jack on your MP3 player, CD player, or other personal audio player; make sure that the audio cable is fully plugged in. Note: To purchase an audio cable, see your local electronics store. Next, press the play button on your personal audio player. Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your personal audio player. THE OPTIONAL CHEST HEART RATE MONITOR Whether your goal is to burn fat or to strengthen your cardiovas- cular system, the key to achieving the best results is to maintain the proper heart rate during your workouts. The optional chest heart rate monitor will enable you to continuously moni- tor your heart rate while you exercise, helping you to reach your personal fitness goals. To p u r c h a s e a chest heart rate monitor, please see the front cover of this manual. Note: The console is compatible with all BLUETOOTH® Smart heart rate monitors.
27 FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, try to correct the interference by one or more of the following measures: • Reorient or relocate the receiving antenna. • Increase the separation between the equipment and the receiver. • Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. • Consult the dealer or an experienced radio/TV technician for help. FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to computer or peripheral devices. Changes or modifications not expressly approved by the party respon- sible for compliance could void the user’s authority to operate this equipment. IMPORTANT: To satisfy exposure compliance requirements, the antenna and transmitter in the console must be at least 8 in. (20 cm) from all persons and must not be near or connected to any other antenna or transmitter. Note: The console contains FCC ID: GGOBL-LW05-2M and FCC ID: OMCIABR12.
28 MAINTENANCE Inspect and tighten all parts of the elliptical regularly. Replace any worn parts immediately. To c l e a n t h e e l l i p t i c a l , u s e a d a m p c l o t h a n d a s m a l l 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. CONSOLE TROUBLESHOOTING If the console does not turn on, make sure that the power cord is fully plugged in. If lines appear in the console display, see HOW TO CHANGE CONSOLE SETTINGS on page 24 and adjust the contrast level of the display. If the console does not display your heart rate when you hold the handgrip heart rate monitor, or if the dis- played heart rate appears to be too high or too low, see step 5 on page 20. HOW TO GREASE THE ROLLERS See the EXPLODED DRAWING near the end of this manual. If the Large Rollers (51) squeak when mov- ing on the Tracks (11), fi rst clean the Tracks and the Large Rollers with a lint-free cloth and rubbing alcohol. Next, apply one packet (3 grams) of the included PTFE grease to each Track. Use a lint-free cloth or your fi ngers to spread the grease evenly along the Tracks. Then, wipe off any excess grease. If the included grease packets have been used or lost, use a high- quality clear or white grease instead. HOW TO CALIBRATE THE INCLINE SYSTEM If the ramp is not functioning properly, the incline sys- tem may need to be calibrated. To calibrate the incline system, press and hold the small fan button for several seconds until the test mode appears in the display. Next, press the small fan button again. Then, press the Quick Power Ramp increase or decrease button to calibrate the incline system. The ramp will move upward and downward as it calibrates. When the ramp stops moving, the incline system is calibrated. Then, press the small fan button repeatedly to exit the calibration mode. 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 unplug the power cord. Next, use a standard screwdriver and carefully pry the left Disc Cover (55) off the left Disc (71). Next, turn the left Crank Arm (20) until one of the Magnets (43) on the Pulley (19) is aligned with the Reed Switch (38). Then, loosen, but do not remove, the two M4 x 16mm Screws (104), slide the Reed Switch slightly closer to or away from the Magnet, and retighten the Screws. Then, plug in the power cord and turn the left crank arm for a moment. Repeat the procedure above, if necessary, until the console displays correct feedback. Then, reattach the left disc. 55 71 43 38 19 104 20 MAINTENANCE AND TROUBLESHOOTING
29 HOW TO ADJUST THE DRIVE BELT If the pedals slip while you are pedaling, even while the resistance is adjusted to the highest level, the drive belt may need to be adjusted. To adjust the drive belt, first unplug the power cord. Next, use a standard screwdriver and pry off the Shield Cover (56) and slide it upward. Then, remove the four M4 x 16mm Screws (not shown) from the upper and lower ends of the Rear Shield (75), and remove the Rear Shield. Then, look between the Shields (73, 74) and locate the M8 Locknut (102). Tighten the Locknut until the Drive Belt (113) is tight. When you have properly adjusted the drive belt, reat- tach the rear shield and press the shield cover onto the rear shield. 56 75 73 11 3 74 102
30 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 f i n d t h e p r o p e r i n t e n s i t y l e v e l , f i n d y o u r a g e a t t h e 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 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 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 stretch- ing 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 stretch- ing. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems. EXERCISE FREQUENCY To m a i n t a i n o r i m p r o v e y o u r c o n d i t i o n , c o m p l e t e t h r e e 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. Va r i o u s f a c t o r s m a y a f f e c t t h e a c c u r a c y o f heart rate readings. The heart rate monitor is intended only as an exercise aid in determin- ing heart rate trends in general.