ProForm I Series 785f Manual

							21
These guide lineswi llhelp you toplan yourexercise
program\b Forde taile dexe rcise in fo rm ation ,obtain a
reputable book orconsu ltyou rphysicia n\b Re member,
proper nutritio nand ade quate rest are esse ntia lfo r
su ccessf ulresult s\b
EXERCIS EINTEN SITY
Whether yourgoalisto bur nfat ortostren gthe nyour
ca rdiovascu larsystem ,exe rcising atthe pro perin te n-
sit yis the ke yto achie vingresul ts\b You canuse your
hea rtrat eas a guide tofind the prop er in te nsi ty leve l\b
Thecha rtbelo wsho wsrecom mended heart rates for
fatburn ing andaer obic exercise\b
To find the prop erintens itylevel, findyo ur ageat the
bot tom of the cha rt(age sar erounded off to the near -
estten years)\b Thethreenu mbe rsliste dabo ve you r
age define your“train ing zon e\b”Thelowe stnu mb eris
the heartrate forfat burni ng, themidd lenumb eristhe
hea rtrat efor maximum fatburn ing, and the hig hest
number isthe heart rate foraero bic exe rcise\bBurni ngFat—To burn fat effect ivel y,you must exer-
cise atalow int en sity level for asu sta ined period of
time \bDu ring the fir st few mi nu tesof exercise, your
bod yuses ca\fbo\byd\f ate cal o\fies for energy \bOnl yafter
the fir st few minut es ofexe rcise does your body begin
touse stored fat cal o\fies for ene rgy\b Ifyour goalis to
bur nfa t, adj ust the int ensi ty of your exercise untilyour
h ea rt rat e is nea rthe lowe stnum berinyour trai ning
zone \bFor maxi mu mfatbur ning, exe rcise withyour
hea rt rat e near th e mi dd lenum ber in your training
zone \b
Aerobi cExe rci se—I fyour goalis to stre ngthen your
cardiovascu larsyste m,youmust perform aerobic
exer cise, whi ch is act ivi ty that requ ires la rg eam ounts
of oxyg enfor prolon ged per io ds oftime\b Foraerobi c
exer cise, adjust the in tensi ty of you rexercise until
your hear trat e is nea rth e highe stnumber inyour
tra ini ng zon e\b
WO RKOU TGUID ELI NES
Wa rm ing Up—Sta rt wit h5to 10 minutes ofstretc hing
and lig ht exer cise\b Awa rm-up in cre ases yourbody
tem per atur e, heartra te , and circul ation inpreparati on
for exer cise\b
Tra ini ng Zone Exerci se—E xercise for\f0 to30 min-
u tes wit h you rhea rt rat e in yo ur tra ining zone\b (Duri ng
the fir st few weeks ofyour exer cise prog ram, do not
keep yourheartra te in you rtr ai ning zone forlonger
t han \f0minut es\b)B rea the reg ular ly and deepl yas you
exer cise–n ever holdyour breat h\b
Cool ing Dow n—Fi nish wit h 5to 10 minutes of
stret chi ng\b Str e tch in g incr eases the flexibil ityofyour
muscl esandhel ps to pr even tpost -exercise problems\b
EXER CIS E FRE QUENC Y
To maint ain or impr oveyour condit ion, compl ete three
w ork outsea ch wee k,with at le ast one dayofrest
bet ween wor kout s\bAfter afe w mont hsofregul arexer -
cise, you maycom plet e up to five workouts each
week, if desi red\b Rem em ber,the key tosuccess is to
m ake exer cise are gular and enjo ya ble part ofyour
eve ryday life\b
EXER CISE GUIDELINES
WARNIN G:Befor ebe ginni ng
thisor any exerc ise progr am,consult your
physician. Thisis especially important for
persons over the age of\f5 orper sons with
pre-exis ting healthproblem s.
Thepulse sens orisnot am edical device.
Va rious factors mayaffect the accuracy of
heart rate readi ngs. Thepulse sensor is
inte nded onlyas an exer cise aidindeterm in -
ing heart ratetrends ingener al. 
						

							22
SUGGESTEDSTRETCHES
Thecorre ctform forse ver albasic stretches is sh own at th e right\b
Mo veslowly asyou stretch—n everbounce\b
1.Toe Touc hStr etc h
Sta nd withyo ur knee sben tsl ig htly andslo wly bend forwa rdfrom
your hip s\bAllow your back and shoul derstorelax as yo urea ch
down towardyou rtoe sas far aspossi ble\bHo ldfor 15counts,
the nrela x\bRepe at3times\b Stretches: Hamstrin gs,backs of
kn ees, andback\b
2. Hamstring Stretc h
Sit with one leg exte nde d\bBri ng the sole ofthe opposite foot
toward youand rest itaga inst theinne rthi gh ofyou rexten ded
leg\b Reach towar dyo ur toes asfaras possi ble\bHo ldfor 15
counts, then relax\b Repeat3time sfor each leg \bStre tches:
Hamst rings, lower back ,and groi n\b
\f. Calf\bAc hilles Stre tch
Withone leg in fron tof the other, reach forward and place your
handsagain stawa ll\bKeep yourback leg straight and you rback
foo tfla ton the floor\b Bendyour front leg, lea nforwa rd,an dmo ve
your hip stoward the wall\bHol d for 15cou nts, then relax\b Re peat
3times foreach leg\bTocause furtherstretching ofthe achilles
tendons, bend your back leg as wel l\bStr etch es: Calves, achilles
ten dons, and ankles\b
4. Qu adric epsStretc h
Withone hand aga inst awall for balance, reach back and gra sp
one footwith youroth er hand\b Bring your heel as close toyour
but tocks as possible \bHold for15cou nts, then relax\b Repeat3
time sfor each leg\b Stre tches: Quadrice psand hip muscles\b
5. Inn erThi gh Stret ch
Sit with the sole sof your feet togethe rand your kne esoutward\b
Pull you rfeet towar dyo ur groin asfar aspossible\b Holdfor15
co unts, then relax\b Repeat3time s\bStretches: Quadricepsand hip
muscle s\b
1
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3
4
5 
						

							2\f
11Frame
21 Base
31 Ramp
41 Uprigh t
53 M4x19m mScr ew
61 FrontStabi lizer
71 Conso le
81 LeftPu lse Bar
91 RightPulse Bar
10 1 TrackCove r
11 1LeftLatch Cover
1\f 1 RightLatch Cover
13 1 Latch Button
14 1 Latch Cable
15 4 Cable Pulley
16 1 Latch Spring
17 1 Latch Pin
18 1 Crank
19 1 Pulley
\f0 \f CrankArm
\f1 13 M4x16m mFlange Screw
\f\f 1 Idler
\f 3 1 C-magnet
\f4 1 Motor Bra cket
\f5 1 Resista nceMotor
\f6 1 Resista nceRod
\f7 1 Resista nceDisc
\f8 1 Flywheel
\f9 1 FlywheelAxl e
30 4 Sta bilizer Bushing
31 1 Sta bilizer Axle
3\f \f Sta bilizer Cap
33 1 Foot
34 \f Wheel
35 1 Pivo tAxle
3 6 4 Pivo tBushin g
37 1 Water Bottle Hold er
38 1 Reed Switch
39 \f Clamp
40 6 R1\fBe aring
41 \f FlywheelBea ring
4 \f 4 Snap Ring
43 \f Magnet
44 1 LeftPedalArm
45 1 LeftRol lerArm
46 1 LeftHand lebarLeg
47 1 LeftHand lebar
48 1 LeftPe dal Bracket
49 1 LeftPe dal
50 1 LeftPe dal Insert51 \f Rol le r
5\f \fPeda lA rm Cap
53 8Axl e Cover
54 \f16mm Wave Washer
55 \fCrank Arm Space r
56 \fPeda lB racket Spa cer
57 4Peda lA rm Bush ing
58 1Righ tP edal Arm
59 1Righ tR ol ler Arm
60 1Righ tH andl ebar Leg
61 1Righ tH andl ebar
6\f \fHan dleb ar Cap
63 \fPul se Senso rA ssembly
64 1Righ tP edal Bracket
65 6M6 x\f5m mFla tH ead Scr ew
66 419mm Wave Washer
67 \fOut er Handl ebar Cover
68 \fInne rH an dleba rC over
69 \fM4 x16m mRe ed Swit chScr ew
70 \fInne rP ivot Bushi ng
71 \fDisc
7\f \fDisc Mount
73 1Left S hi eld
74 1Righ tS hi eld
75 1Shi eld Cover
76 4V-clip
77 \fRol le r S pacer
78 \fKey
79 1Long Magne tSp acer
80 1Shor tM agne tSp acer
81 \fM10 Sho ulder Scr ew
8\f 15 M8 x19m mPa tch Scre w
83 9M8 Split W asher
84 \fM8 x80m mPa tch Scre w
85 \fM6 x1\fm mHe xPatch Screw
86 \fM8 x48m mHe xBolt
87 4M8 x13m mScr ew
88 1M8 x38m mHe xScr ew
89 1M10 x\f\fm mBol t
90 1M8 x80m mSh oul der Bol t
91 \fM10 Fender Washe r
9\f 3M10 Locknut
93 4M4 x1\fm mBo lt
94 4M4 Lo cknut
95 \fM10 Wash er
96 8M8 x38m mBo lt
97 8M8 x19m mPa tch Scre w
98 8M8 x\f5m mWa sher
99 4M10 x45m mPat ch Screw
100 \fM10 x60m mBolt
Ke yNo. Qty. Descript ion KeyNo. Qty. Description
PART LIST— Model No.PFE L57908. 1R0509A 
						

							24
101 \fM8 x\f0m mWash er
10\f 1\f M8 Locknut
103 1M3\b5 x1\fm mFlat Head Screw
104 16 M4 x16m mScr ew
105 8M4 x1\fm mScr ew
106 1M4 x16m mBright Screw
107 4Roller Arm Bush ing
108 10 M6 x13m mScr ew
109 \fM6 Wash er
110 1UpperWir eHar ness
111 1Lowe rWir eHar ness11\f 1Pow erAdapt er
113 1Drive Bel t
114 \fFoam Grip
115 1Right Ped al
116 1Right Ped alInser t
117 \fPul se Wire
118 \fUpp er Bushi ng
*– Assem bly Tool
*– Grease Packet
*– Userʼ sM an ual
Key No. Qty. Desc ription KeyNo. Qty. Descripti on
Note: Specifica tions are subject tochange withou tno tice\b Seetheback cover ofthis manua lfo rin fo rmation
abo utorde ring replacem entparts\b*Th ese parts are notillu stra ted\b 
						

							25
EXPLOD ED DRAWI NGA—M odel No.P FE L57908.1R0509A
1
2
3
46
7
8
9
10
11
12
13
14
1515
16
17
18
19
20
20
2223
24
25
26
27
28
29
30
30
31
32
32
33
34
34
3536
3637
38
39
40
40
42
42
41
41
43
43
63
63
78
78
79
80
81
81
82
8282
82
82
8283
83
838383
83
84
85
85
86
86
87
88
89
90
91
91
93
93
94
96
96
97 98
9798
108 109
108109
102
102 102
102
102
102
92
102
103
21
21
21
21
5
21
21
106
69
104
104
10439
69
111
11 0
11 2
11 3
11 7 
						

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44
45
46
47
48
49
50
51
52
53
98
53
53
40
40
55
36
56
57
57
62
66
67
68
70
11 8
71
72
73
75
76
76
76
77
96
97
97 101
53 82
97
98 82
82
98
99
100
92
102
104
104104 104 65
6565
108108
105
54
66
42
95
107
107
11 4
105
EXPLOD ED DRAWI NGB—M odel No.P FE L57908 .1R0509A 
						

							27
53
53
53
53
52
51
40
40
55
36
56
57
57
58
59
60
61
62
11 6
11 5
64
66
67
68
11 8
70
71
72
74
77
96
99
100
97101 97
82 98
97
98
82
82 98
95
102
104
104
104
10465
6565
105105
108108
54
66
42
92
107
107
11 4
EXPLOD ED DRAWI NGC—M odel No.P FE L57908 .1R0509A 
						

							Part No\b\f76 403R05 09A PrintedinChina ©\f008 ICON IP,Inc\b
ORD ERING RE PLACE MENT PART S
Toorde rre place mentpar ts,plea sesee the fro ntcove rof this manua l\b To helpus assist you,be prep ared to
provide the follo wing information when contactin gus:
• the modelnu mbe rand serialnum berofthe prod uct(see thefrontcover ofthis man ual)
•the name ofthe pro duct (see thefron tcover of th is manua l)
•th e ke ynu mbe rand descr iption ofthe replace mentpart(s) (seethePART LISTandtheEXPLODED
DRAW INGnear the end ofthis manu al)
LI MI TE DWARRAN TY
ICONHealth&Fitn ess, Inc\b(IC ON) warrants thisprod ucttobe free from defects inworkmanship and
material,under norma luse and service conditions\b Theframe iswarranted foralifeti me\b The resistance
mecha nismiswa rranted forseven (7)years from thedate ofpurchase \bP arts and labo rare warranted for
one(1)yea rfro m the date ofpurchase \b
Thiswarran tyext ends onlyto the origin alpurchaser\b ICONʼsobligation under this warranty islim ited to
repa iring orreplacin g,atICONʼs optio n,the product through one ofits authori zedservice cente rs\b All
repa irs for wh ich war ranty claimsar ema de mustbe pre authorized by ICON\b Ifthe prod uctisshipped to
ase rvice center,freig htchar gestoand from theservice centerwillbethe customerʼs responsibility \bFor
re pla ceme ntparts ship ped whi le the pro duct isunde rwarra nty,thecustomer willberesponsible fo r a
minimal handlingch arge\b For in-ho me service, thecustomer willberesponsible fora minima ltrip
ch arg e\bThis warranty does notextend to an ydamage toaproduct caused byorattr ibuta ble tofreight
dama ge,abu se, misu se,improper orabn ormal usage,or repa irs not provided byan ICON authorized
se rvice center; pro ducts usedfor commercial orrental purposes; orpro ducts usedasstore disp lay
mode ls\bNo oth er wa rranty beyond thatspecifically setforth above isau thori zedby ICON\b
ICON isnot resp onsibleorliable forind irect, special, orconseque ntialdamages arising outofor in con -
nect ionwith the use orper form ance of the product; damageswith respect toany economic loss,lossof
property,loss ofrevenue sor profits, lossofenjoyme ntor use ,or costs ofremoval or in sta llation; or
oth erconse quent ialdam ages of what soever nature\b Somestatesdo not allow theexclusion orlimita -
tionof in cide ntal or consequ entialdamages\bAcco rd in gly, theabove limitation maynot apply toyou\b
Th ewarra ntyextende dher eun der isin lie uof any and allother warranties, andany implied warran ties
ofmerch antabilityor fitn ess foraparticu larpurpose are limited intheir scope andduratio nto the terms
se tfo rth herein\b Some state s do not allow limitatio nson how long animplied warranty lasts\b
Accordingly,the above limi tation may not apply toyou\b
This warrant ygives youspec ificlegal righ ts\bYou may alsohave other rights thatvary from state to state\b
IC ON Heal th & Fit ness ,Inc .,150 0S. 1000 W.,Loga n,UT 84\f21 -981\f