ProForm C 630 Elliptical Owners Manual
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11 Inspect and properly tighten all parts of the elliptical trainer regularly. Replace any worn parts immediately.The elliptical trainer can be cleaned with a soft cloth and a small amount of mild detergent. Do not use abrasives or solvents. To prevent damage to the console, keep liquids away from the console and keep the console out of direct sunlight. When storing the elliptical trainer, remove the batter ies from the console. Keep the elliptical trainer in a clean, dry location, away from moisture and dust. CONSOLE TROUBLESHOOTING If the console does not function properly, replace the batteries (see assembly step 3 on page 5). 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, see step 9 on page 7 and remove the Pedal Arms (11, 12). Next, remove the four Screws (51) from the right Pedal Disc (15), and slide the Pedal Disc off. Remove all Screws (52, 67, and 64) from the Right Side Shield(4), and remove the Right Side Shield. Remove all Screws (52) from the Left Side Shield (3), and remove the Left Side Shield.Next, locate the ReedSwitch (53). Loosen, but do notremove, the indicated Screw (52).Slide theReed Switch slightly toward or away from the Magnet (58) on the flywheel. Retighten the Screw. Turn the left Pedal Disc (15) for a moment. Repeat until the console displays correct feedback. When the Reed Switch (53) is correctly adjusted, reat tach the Side Shields (3, 4), the right Pedal Disc (15), and the Pedal Arms (11, 12).HOW TO ADJUST THE DRIVE BELT If you can feel the pedals slip while you arepedaling, even when the resis tance knob isturned to the maximum set ting, the DriveBelt (19) mayneed to be adjusted. To adjust theDrive Belt, you must remove both side shields. See the instructions at the left and remove the side shields. Next, loosen the M8 x 22mm Flat Head Screw (26) and turn the Idler Adjustment Bolt (62) until the DriveBelt (19) is tight. Once the Drive Belt is tight, tighten the Flat Head Screw. Reattach the side shields. MAINTENANCE AND TROUBLESHOOTING 6467 5167 52 52 64 6414 124 58 53 52 15 15 326 6219 64
12 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that 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, the key to achieving the desired results is to exercise with the proper intensity.The proper intensity level can be found by using your heart rate as a guide. The chart below shows recom mended heart rates for fat burning, maximum fatburning, and cardiovascular (aerobic) exercise. To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbersabove your age. The three numbers are your “training zone.” The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; the highest num ber is the recommended heart rate for aerobic exer cise. Fat Burning To burn fat effectively, you must exercise at a relative ly low intensity level for a sustained period of time.During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener gy. 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 num ber in your training zone as you exercise. For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise. Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise untilyour heart rate is near the highest number in your training zone. WORKOUT GUIDELINES Each workout should include the following three parts: Awarmup, consisting of 5 to 10 minutes of stretching and light exercise. A proper warmup increases yourbody temperature, heart rate, and circulation in prepa ration for exercise. Training zone exercise, consisting of 20 to 30 min utes of exercising with your heart rate in your training zone. Note: During the first few weeks of your exer cise program, do not keep your heart rate in yourtraining zone for longer than 20 minutes. A cooldown, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and willhelp to prevent postexercise problems. EXERCISE FREQUENCY To maintain or improve your condition, plan three work outs each week, with at least one day of rest between workouts. After a few months of regular exercise, youmay complete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life. WARNING: • Before beginning this or any exercise pro gram, consult your physician. This is espe cially important for persons over the age of 35 or persons with preexisting healthproblems. • 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 deter mining heart rate trends in general.
13 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, thenrelax. Repeat 3 times. Stretches: Hamstrings, back of knees andback. 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 ten dons, bend your back leg as well. Stretches: Calves, achilles ten dons 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 area as far as possible. Hold for15 counts, then relax. Repeat 3 times. Stretches: Quadriceps andhip muscles. 1 2 3 4 5
14 PART LIST—Model No. PFEL19540R1104A Note: “#” indicates a nonillustrated part. Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. 1 1 Frame 2 1 Upright 3 1 Left Side Shield 4 1 Right Side Shield 5 2 Handlebar Arm 6 1 Left Handlebar 7 1 Idler Assembly 8 1 Right Handlebar 9 1 Rear Stabilizer 10 1 Front Stabilizer 11 1 Left Pedal Arm 12 1 Right Pedal Arm 13 1 Left Pedal 14 1 Right Pedal 15 2 Pedal Disc 16 2 Disc Crossbar171Flywheel 181Side Shield Bracket 19 1 Drive Belt 202Rear Endcap 21 2 Front Endcap 22 2 Wheel231Console 24 2 Handgrip 252M5 x 14mm Screw 26 1 M8 x 22mm Flat Head Screw 272M10 x 76mm Button Bolt 28 4 M6 Nylon Locknut 29 2 Wave Washer 30 2 Large Snap Ring 31 2 Large Bearing 32 1 Pedal Axle 33 7 M10 Nylon Locknut 344 M10 x 75mm Carriage Bolt 35 2 M10 Washer 36 4 M8 x 52mm Button Screw37 4 Pedal Arm Bushing 38 5 M8 Nylon Locknut 39 1 M10 Small Washer 40 2 Pedal Arm Bolt Set 41 2 M6 x 72mm Button Screw 42 1 M4 x 12mm Screw 43 2 M10 Split Washer 44 4 M8 Split Washer 45 2 M3 x 12mm Screw 46 2 Handlebar Cap 47 2 Handlebar Spacer 48 2 Frame Spacer 49 6 Small Handlebar Arm Bushing 50 4 M8 x 45mm Button Bolt 51 8 M6 x 25mm Screw 52 14 M4 x 16mm Screw531Reed Switch/Wire 542Cable Clamp 55 2 M8.5 Washer 562M8 x 25mm Button Screw 57 1 M10 Flat Head Bolt 58 1 Magnet591Pivot Axle 60 4 Large Handlebar Arm Bushing612Flange Screw 62 1 Idler Adjustment Bolt 631Flywheel Washer 64 4 M4 x 25mm Screw 65 1 Resistance Cable 66 2 M10 x 27mm Button Screw 67 2 M6 x 18mm Bolt 68 4 M8 Washer 69 2 Handlebar Endcap #1 Allen Wrench # 1 Grease # 1 User’s Manual Key No.Qty. Description Key No. Qty. Description
52 4 3 6452 52 48 23 24 6 38 50 48 47 49 49 46 55 56 5 60 22 27 33 2 41 2134 28 41 10 3321 40 40 14 12 3566 37 36 51 51 51 51 15 52 18 19 20 20 34 9 33 33 16 61 61 16 621 3031 313230 38 7 33 5151 5115 13 37 366635 11 40 40 67 65 64 52 26 54 42 43 43 52 54 52 53 25 29 49 49 45 45 8 50 56 55 46 49 5 49 47 38 60 60 29 24 36 59 52 52 52 67 28 28 3768 68 44 44 68 17 5739 6333 58 69 EXPLODED DRAWING—Model No. PFEL19540R1104A 15
Part No. 217518 R1104APrinted in China ©2004 ICONIP, Inc. PROFORM is a registered trademark of ICON IP, Inc. HOW TO ORDER REPLACEMENT PARTS To order replacement parts, call our Customer Service Department tollfree at 18885331333, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to givethe following information: • the MODEL NUMBER of the product (PFEL19540) • the NAME of the product (PROFORM ®C 630 elliptical trainer) • the SERIAL NUMBER of the product (see the front cover of this manual) • the KEY NUMBER and DESCRIPTION of the part(s) (see page 14 of this manual) LIMITED WARRANTY ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and material, under normal use and service conditions, for a period of ninety (90) days from the date of pur chase. This warranty extends only to the original purchaser. ICONs obligation under this warranty is lim ited to replacing or repairing, at ICONs option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be preauthorized by ICON. This warranty does not extend to any product or damage to a product caused by or attributable to freight damage, abuse, mis use, improper or abnormal usage or repairs not provided by an ICON authorized service center, products used for commercial or rental purposes, or products used as store display models. No other warranty beyond that specifically 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 or damages with respect to any economic loss, loss of property, loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci dental or consequential damages. Accordingly, the above limitation may not apply to you. The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the abovelimitation may not apply to you. This warranty gives you specific legal rights. You may also have other rights which vary from state to state. ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 843219813