ProForm Home Gym PFEL04900 User Manual

Model No. PFEL04900  
Serial No.  
USERÕS MANUAL  
Serial Number Decal  
QUESTIONS?  
As a manufacturer, we are com-  
mitted to providing complete  
customer satisfaction. If you  
have questions, or if there are  
missing parts, we will guarantee  
complete satisfaction through  
direct assistance from our factory.  
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FREE CUSTOMER HOT LINE.  
The trained technicians on our  
customer hot line will provide  
immediate assistance, free of  
charge to you.  
CUSTOMER HOT LINE:  
1-800-999-3756  
Mon.ÐFri., 6 a.m.Ð6 p.m. MST  
CAUTION  
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Read all precautions and instruc-  
tions in this manual before using  
this equipment. Keep this manual  
for future reference.  
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IMPORTANT PRECAUTIONS  
WARNING:  
To reduce the risk of serious injury, read the following important precau-  
tions before using the elliptical crosstrainer.  
1. Read all instructions in this manual before  
using the elliptical crosstrainer.  
8. Always hold the handlebar or the upper  
body arms when mounting, dismounting, or  
using the elliptical crosstrainer.  
2. It is the responsibility of the owner to ensure  
that all users are adequately informed of all  
precautions.  
9. Keep your back straight when using the ellip-  
tical crosstrainer; do not arch your back.  
3. Place the elliptical crosstrainer on a level  
surface, with a mat beneath it to protect the  
floor or carpet. Keep the elliptical crosstrain-  
er indoors, away from moisture and dust.  
10. The pulse sensor is not a medical device.  
Various factors, including the userÕs move-  
ment, may affect the accuracy of heart rate  
readings. The pulse sensor is intended only  
as an exercise aid in determining heart rate  
trends in general.  
4. Inspect and tighten all parts regularly.  
Replace any worn parts immediately.  
11. If you feel pain or dizziness while exercis-  
ing, stop immediately and begin cooling  
down.  
5. The elliptical crosstrainer should not be used  
by persons weighing more than 250 pounds.  
6. Keep children under age 12 and pets away  
from the elliptical crosstrainer at all times.  
12. When you stop exercising, allow the pedals  
to slowly come to a stop before dismounting  
the elliptical crosstrainer.  
7. Wear appropriate exercise clothing when  
using the elliptical crosstrainer. Always wear  
athletic shoes for foot protection.  
13. The elliptical crosstrainer is intended for in-  
home use only. Do not use it in any commer-  
cial, rental, or institutional setting.  
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 prob-  
lems. Read all instructions before using. ICON assumes no responsibility for personal injury or  
property damage sustained by or through the use of this product.  
3
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BEFORE YOU BEGIN  
Congratulations for selecting the revolutionary PRO-  
FORM¨ 595E elliptical crosstrainer. The PROFORM  
595E is an incredibly smooth exerciser that moves  
your feet in a natural elliptical path, minimizing the  
impact on your knees and ankles. And the unique  
595e features adjustable resistance and incline to  
help you get the most from your exercise. Welcome to  
a whole new world of natural, elliptical-motion exercise  
from PROFORM.  
Department toll-free at 1-800-999-3756, Monday  
through Friday, 6 a.m. until 6 p.m. Mountain Time  
(excluding holidays). To help us assist you, please  
note the product model number and serial number  
before calling. The model number is PFEL04900. The  
serial number can be found on a decal attached to the  
elliptical crosstrainer (see the front cover of this man-  
ual for the location of the decal).  
Before reading further, please look at the drawing  
below and familiarize yourself with the parts that are  
labeled.  
For your benefit, read this manual carefully before  
you use the PROFORM¨ 595E. If you have additional  
questions, please call our Customer Service  
Book  
Rack  
Upper Body Arm  
Console  
Handlebar with Pulse Sensor  
Resistance Control  
FRONT  
Incline Frame  
Incline Bracket  
Pedal Disk  
RIGHT SIDE  
Pedal Arm  
Pedal  
BACK  
4
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ASSEMBLY  
Assembly requires two persons. Place all parts of the elliptical crosstrainer in a cleared area and remove the  
packing materials. Do not dispose of the packing materials until assembly is completed.  
Assembly requires the following tools: the included allen wrench, a phillips screwdriver  
an adjustable wrench , a rubber mallet , and pliers  
,
.
As you assemble the elliptical crosstrainer, use the drawings below to identify the small parts used in assembly.  
The number in parenthesis below each drawing refers to the key number of the part, from the PART LIST on  
page 18. The second number refers to the quantity used in assembly. Note: Some small parts may have been  
pre-attached for shipping. If a part is not in the parts bag, check to see if it has been pre-assembled.  
M8 Nylon  
Locknut (80)Ð2  
Spacer  
(44)Ð4  
M8 Split  
Washer (58)Ð2  
M10 Nylon  
Locknut (26)Ð7  
M8 Washer (81)Ð6  
Nylon Washer  
(11)Ð2  
M10 x 85mm Bolt (25)Ð1  
M4 x 16mm  
Flange Screw  
(43)Ñ6  
M4 x 16mm  
Screw (35)Ð9  
M10 x105mm Carriage Bolt (27)Ð2  
M8 x 108mm Bolt (79)Ð2  
Axle Screw (30)Ð2  
1. Hold the Rear Stabilizer (65) against the saddle on the  
rear of the Frame (1). Make sure that the Stabilizer is  
turned so the square holes are facing away from the  
Frame. Attach the Stabilizer with two M10 x 105mm  
Carriage Bolts (27) and two M10 Nylon Locknuts (26).  
1
26  
26  
1
65  
27  
2. Turn the Resistance Control (57) counterclockwise to  
the minimum setting.  
2
If the Resistance Control (57) is attached to the Upright  
(2), remove the M4 x 16mm Screw (35). Pull the bot-  
tom of the Resistance Control away from the Upright  
and then slide it down to remove it.  
Tab  
57  
35  
2
5
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3. Lay a cloth over the front of the Frame (1) to protect it.  
Lay the Upright (2) in the position shown. Connect the  
Extension Wire (51) to the Reed Switch Wire (50).  
3
2
57  
84  
Next, connect the Resistance Cable (57) to the  
Extension Cable (84) in the following way:  
51  
¥ Refer to drawing A. Pull up on the metal bracket, and  
insert the tip of the Resistance Cable (57) into the  
wire clip on the Extension Cable (84) as shown.  
1
50  
B
¥ Refer to drawing B. Firmly pull the Resistance Cable  
(57) and slide it into the metal bracket on the  
Extension Cable (84) as shown.  
A
C
¥ Refer to drawing C. Using pliers, squeeze the prongs  
on the upper end of the metal bracket together.  
57  
Metal  
Bracket  
57  
57  
84  
4
84  
84  
4. Align the two holes in the front of the Upright (2) with  
the two welded bolts on the front of the Frame (1).  
Carefully push the Reed Switch Wire (not shown) into  
the Upright until there is no slack.  
26  
2
Next, pivot the Upright (2) about halfway to the vertical  
position while guiding the metal bracket on the  
Extension Cable (not shown) into the Upright. Once  
the top edge of the metal bracket is inside the Upright,  
pivot the Upright to the vertical position so it rests on  
the four welded bolts on the Frame (1). Be careful to  
avoid pinching the wires. Tighten a M10 Nylon  
Locknut (26) onto each welded bolt.  
Welded  
Bolts  
Refer to assembly step 2. Insert the tab on the Resis-  
tance Control (57) into the Upright (2). Next, press the  
bottom of the Resistance Control against the Upright.  
Tighten the M4 x16mm Screw (35) into the Resistance  
Control and the Upright.  
1
5. Attach the Incline Bracket (24) to the lower end of the  
Upright (2) with the M10 x 85mm Bolt (25) and an M10  
Nylon Locknut (26). Do not overtighten the Nylon  
Locknut; the Incline Bracket must pivot easily.  
5
24  
2
26  
25  
6
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6. Slide an M8 Split Washer (58) and an M8 Washer (81)  
onto an Axle Screw (30). Tighten the Axle Screw into  
one end of the Incline Axle (29). Next, apply a small  
amount of the included grease to the Incline Axle.  
6
V-shaped Groove  
Align the indicated tubes on the Incline Frame (5) with  
the tubes on the Base (1). Make sure that the Incline  
Frame is turned so the V-shaped grooves are on  
top. Insert the Incline Axle (29) through the Incline  
Frame and the Base. Note: It may be helpful to tap the  
Incline Axle with a rubber mallet to insert it.  
5
58  
81  
1
30  
Slide an M8 Split Washer (58) and an M8 Washer (81)  
onto the other Axle Screw (30). Tighten the Axle Screw  
into the open end of the Incline Axle (29).  
Grease  
81  
58  
Tubes  
29  
Tubes  
30  
7. The Console (87) requires two ÒAAÓ batteries (not  
included). Alkaline batteries are recommended. To  
install batteries, turn the console over and insert two  
batteries into the battery clip as shown in the inset  
drawing. Make sure that the negative ends of the  
batteries (marked ÒÑÓ) are touching the springs in  
the battery clip.  
7
87  
Batteries  
53  
Battery  
Clip  
Attach a Plastic Tie (53) to the battery clip as shown.  
49  
Attach the Console (87) to the Console Base (49) with  
four M4 x 16mm Screws (35), making sure that the  
indicated wires are extending from the Console Base  
(49). Be careful not to pinch the wires.  
Wires  
35  
8. Connect the Extension Wire (51) to the corresponding  
wire on the Console (87).  
8
87  
Next, connect the two Pulse Wires (86) to the two  
remaining wires on the Console (87). Note: Either  
Pulse Wire can be attached to either wire on the  
Console.  
Console  
Wires  
49  
35  
Ground Wire  
86  
Next, connect the ground wire to the indicated hole in  
the Upright (2) with an M4 x 16mm Screw (35).  
51  
Carefully feed the wires down into the Upright (2).  
Attach the Console Base (49) to the Upright with four  
M4 x 16mm Screws (35). Be careful to avoid pinch-  
ing the wires.  
35  
35  
2
7
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9. Identify the Left Pedal Arm (3), which has an ÒLÓ sticker  
on it. Be careful not to confuse the Left Pedal Arm  
with the Right Pedal Arm (not shown); look at the  
position of the round tube in the inset drawing to  
identify the Left Pedal Arm. Next, identify the Left  
Pedal (41), which has the letter ÒLÓ molded onto the  
bottom.  
9
43  
3
Turn over the Left Pedal Arm (3) as shown. Insert the  
three plastic posts on the Left Pedal (41) into the three  
indicated holes in the Left Pedal Arm. Make sure that  
the Left Pedal is turned as shown. Attach the Left  
Pedal with three M4 x 16mm Flange Screws (43).  
Open Side  
Plastic Posts  
41  
Attach the Right Pedal (not shown) to the Right Pedal  
Arm (not shown) in the same way.  
Round  
Tube  
3
Open Side  
10.Apply grease to an M8 x 108mm Bolt (79). Slide an M8  
Washer (81) onto the Bolt and insert the Bolt into the  
indicated side of the Left Pedal Arm (3). Be careful not  
to confuse the Left Pedal Arm with the Right Pedal  
Arm (not shown); look at the position of the round  
tube to identify the Left Pedal Arm. Next, slide a  
Spacer (44), a Pedal Wheel (77), and another Spacer  
(44) onto the Bolt and push the Bolt through the other  
side of the Left Pedal Arm.  
10  
21  
Grease  
81  
80  
82  
81  
Next, slide a Tube Spacer (82), a Chrome Tube (21),  
and an M8 Washer (81) onto the M8 x 108mm Bolt  
(79). Tighten an M8 Nylon Locknut (80) onto the Bolt.  
Round  
Tube  
Attach the other Chrome Tube (not shown) to the Right  
Pedal Arm (not shown) in the same way.  
44  
77  
79  
3
44  
10a  
80  
Front  
View  
3
82  
81  
44  
79  
21  
81  
44  
77  
8
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11. Apply a small amount of grease to the axle on the left  
Crank Arm (6).  
11  
Slide a Nylon Washer (11) and the Left Pedal Arm (3)  
onto the axle on the left Crank Arm (6). Note: It may be  
helpful to use a rubber mallet to tap these parts on. Be  
careful not to confuse the Left Pedal Arm with the  
Right Pedal Arm (not shown); look at the position  
of the round tube to identify the Left Pedal Arm.  
Next, tap a 3/4Ó Axle Cap (61) onto the axle.  
Grease  
6
3
11  
Attach the Right Pedal Arm (not shown) in the same way.  
61  
Round Tube  
12. Refer to the inset drawing. Apply a small amount of  
the included Teflon¨ lubricant to a paper towel; rub a  
thin film of the lubricant onto each of the Chrome  
Tubes (21). Slide an Upper Body Arm (7) onto each  
Chrome Tube. Make sure that the Upper Body Arms  
are turned as shown.  
12  
7
85  
19  
21  
Tap a 5/8Ó Axle Cap (85) onto one end of the Axle  
(19). Insert the Axle through one of the Upper Body  
Arms (7) and then through the Upright (2). Slide the  
other Upper Body Arm (7) onto the Axle. Tap another  
5/8Ó Axle Cap (85) onto the Axle.  
Lube  
4
85  
7
2
7
13. Make sure that all parts of the elliptical crosstrainer are properly tightened. Note: Some hardware  
may be left over after assembly is completed. To protect the floor or carpet from damage, place a mat  
under the elliptical crosstrainer.  
9
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HOW TO USE THE ELLIPTICAL CROSSTRAINER  
EXERCISING ON THE ELLIPTICAL CROSSTRAINER  
To dismount the elliptical crosstrainer, wait until the  
pedals come to a complete stop. Important: The  
elliptical crosstrainer does not have a free wheel;  
the pedals will continue to move until the flywheel  
stops. When the pedals are stationary, step off the  
highest pedal first. Then, step off the lowest pedal.  
To mount the elliptical crosstrainer, hold the handlebar  
and step onto the pedal that is in the lowest position.  
Next, step onto the other pedal. Push the pedals until  
they begin to move with a continuous motion. Note:  
The pedal disks can turn in either direction. It is  
recommended that you move the pedal disks in  
the direction shown below; however, to give vari-  
ety to your exercise, you may choose to turn the  
pedal disks in the opposite direction.  
HOW TO ADJUST THE RESISTANCE  
To adjust the  
intensity of your  
exercise, the  
resistance of the  
pedals can be  
adjusted. To  
Pedal Disk  
Pedal  
increase the  
resistance, turn  
the resistance  
control clockwise;  
to decrease the  
resistance, turn  
the control coun-  
terclockwise.  
Control  
10  
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INCLINE ADJUSTMENT  
DESCRIPTION OF THE CONSOLE  
The incline frame can be raised or lowered to vary the  
intensity of your exercise. To raise the incline frame,  
lift the end of the incline frame until the crossbar is on  
top of the incline bracket. Make sure that the incline  
frame is resting securely on top of the incline  
bracket. To lower the incline frame, first lift the incline  
frame slightly. Next, push the incline bracket toward  
the upright and lower the incline frame onto the stabi-  
lizer.  
The innovative  
console offers a  
manual mode and  
three pacer pro-  
grams. The pacer  
programs are  
designed to help  
you reach specific  
exercise goals by  
pacing your exer-  
cise. You can  
choose from a sta-  
mina-building  
Upright  
Interval program,  
an Aerobic pro-  
Incline  
Bracket  
gram, and a spe-  
cial Fat Burn pro-  
gram. As you  
Crossbar  
Incline  
exercise, seven  
monitor modes will  
provide continuous exercise feedback. The monitor  
modes are described below:  
Frame  
Stabilizer  
SpeedÑThis mode shows your exercising pace,  
in miles or kilometers per hour (see HOW TO  
SELECT MILES OR KILOMETERS on page 13).  
USING THE UPPER BODY ARMS  
The upper body arms are designed to give you a total  
body workout. As you exercise, hold the upper body  
arms and move your arms forward and back in order  
to work your arms, back, and shoulders.  
TimeÑIf you select the manual mode, this mode  
will show the elapsed time. If you select one of  
the three pacer programs, this mode will count  
down the time remaining in the program.  
If you want to exercise only your lower body, hold the  
handlebar as you exercise.  
DistanceÑThis mode shows the total distance, in  
miles or kilometers.  
LapÑThis mode shows the number of laps you  
have completed. One lap equals 0.25 miles or  
kilometers.  
Upper  
Body  
Arms  
CalorieÑThis mode shows the approximate  
number of calories you have burned.  
ScanÑThis mode displays the above five modes,  
for 5 seconds each, in a repeating cycle.  
Handlebar  
PulseÑThis mode shows your heart rate when  
the pulse sensor is used. (See step 5 on page 13.)  
11  
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HOW THE PACER PROGRAMS OPERATE  
Select one of the three pacer programs or the  
manual mode  
2
When you use a  
pacer program, two  
To select one  
Actual  
columns of bars will  
appear in the dis-  
play. The left col-  
umn represents a  
target pace and the  
right column shows  
your actual exercis-  
ing pace. The target pace will change periodically dur-  
ing the program; as the target pace changes, simply  
adjust your exercising pace to keep both columns at  
the same height. Important: The target pace is a  
goal pace. Your actual pace may be slower than the  
target pace, especially during the first few months  
of your exercise program. Be sure to exercise at a  
pace that is comfortable for you.  
of the pacer  
programs,  
repeatedly  
Program Indicator  
press the pro-  
gram button.  
The program  
indicator will  
show which  
program you  
have selected.  
To select the  
manual mode, press the program button until the  
program indicator disappears. The programs will  
be selected in the following order: program 1  
(Interval), program 2 (Aerobic), program 3 (Fat  
Burn), manual mode.  
Target  
Program Button  
The three graphs on  
the console show  
how the target pace  
will change during  
Begin your workout  
If you select-  
3
the programs.  
During the Aerobic  
program (P2), for  
example, the target pace will gradually increase during  
the first half of the program, and gradually decrease  
during the last half of the program. Each program will  
last for twenty minutes.  
ed the manual  
mode, go to  
step 4. If you  
selected one of  
the pacer pro-  
grams, two  
Actual  
Target  
columns of  
bars will  
STEP-BY-STEP CONSOLE OPERATION  
appear in the display. The left column will show  
one bar, indicating a relatively slow pace. The  
right column will show your actual exercising  
pace. Adjust your exercising pace until only one  
bar appears in the right column. Each time the  
target pace changes during the program, adjust  
your exercising pace to keep both columns at the  
same height.  
Before the console can be operated, two batteries  
must be installed. (See assembly step 7 on page 7.)  
Follow the steps below to operate the console.  
Turn on the power  
1
To turn on the  
power, press the  
Follow your progress with the LED track and  
the seven monitor modes  
4
On/Reset  
on/reset button  
Button  
or simply begin  
The LED trackÑ  
The LED track  
represents a dis-  
tance of 0.25  
exercising. The  
entire display will  
appear for two  
seconds; the console will then be ready for use.  
Note: If batteries were just installed, the power will  
already be on.  
kilometers or  
miles. As you  
pedal, the indica-  
tors around the  
track will light one at a time until you have complet-  
ed one lap. A new lap will then begin.  
12  
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heart rate will be shown. For the most accurate  
heart rate reading, continue to hold the contacts  
for about 15 seconds.  
The scan  
modeÑ  
Repeatedly  
press the  
Mode  
Arrow  
Make sure that your hands are positioned as  
described above, and that you are not moving  
your hands excessively or squeezing the metal  
contacts too tightly.  
mode button  
until an arrow  
appears  
under the  
scan symbol.  
When the  
Mode  
Button  
Turn off the power  
6
scan mode is  
selected, the  
console will display the speed, time, distance, lap  
and calorie modes, for 5 seconds each, in a  
repeating cycle.  
To turn off the power, simply wait for about  
six minutes. If the pedals are not moved and the  
console buttons are not pressed for six minutes,  
the power will turn off automatically.  
The speed,  
time, dis-  
HOW TO SELECT MILES OR KILOMETERS  
tance, lap,  
or calorie  
The console can  
display distance  
modeÑ  
Repeatedly  
and speed in  
either miles or  
press the  
mode button  
kilometers. If a  
ÒKPHÓ appears in  
until an arrow appears below or above the  
desired mode symbol. Make sure that there is not  
an arrow under the scan symbol.  
the display, dis-  
tance and speed  
will be shown in kilometers; if a ÒKPHÓ does not  
appear, distance and speed will be shown in miles.  
The pulse modeÑTo use the pulse mode, see  
step 5.  
To change the  
unit of measure-  
ment, first  
To reset the display, press the on/reset button.  
remove the four  
indicated screws  
from the con-  
sole. Lift the  
console a few  
inches and turn  
it over; be care-  
Measure your heart rate if desired  
5
To use the  
pulse sensor,  
Metal  
place your  
hands on the  
Contacts  
Switch  
metal con-  
tacts. Your  
ful not to pull  
on the wires.  
palms must  
be resting on  
the upper  
contacts and  
your fingers  
must be touching the lower contacts. Avoid mov-  
ing your hands. After a moment, the heart-shaped  
indicator in the display will begin to flash and your  
Next, locate the  
small switch on  
the back of the  
console. Slide the switch up or down to change the  
unit of measurement. Reattach the console with the  
four screws; be careful not to pinch any of the  
wires.  
Screws  
13  
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MAINTENANCE AND TROUBLE-SHOOTING  
Inspect and tighten all parts of the elliptical crosstrainer  
regularly. Replace any worn parts immediately.  
HOW TO LEVEL THE ELLIPTICAL CROSS-  
TRAINER  
For smooth  
operation of  
the elliptical  
crosstrainer,  
the incline  
frame should  
be kept clean.  
Using a soft  
cloth and mild  
detergent,  
clean dust and  
If the elliptical  
crosstrainer  
does not sit  
flat on the  
floor, one or  
both of the  
leveling pads  
should be  
Incline  
Frame  
Jam  
Nut  
Pad  
adjusted.  
Wheel  
First, loosen  
the jam nut on  
each leveling  
pad. Next,  
other residue  
from the incline  
frame where the wheels make contact with it. Other  
parts of the elliptical crosstrainer can also be cleaned  
in this manner. Never use abrasives or solvents.  
turn the leveling pads as needed until the elliptical  
crosstrainer is level. When the leveling pads are prop-  
erly adjusted, firmly retighten the jam nuts.  
PULSE SENSOR TROUBLE-SHOOTING  
LUBRICATING THE INCLINE BRACKET  
¥ Avoid moving your hands while using the pulse sen-  
sor. Excessive movement may interfere with heart  
rate readings.  
The incline  
bracket and the  
bolt on which it  
pivots should be  
regularly lubricat-  
ed. Apply a small  
amount of the  
included lubricant  
to the bolt and  
between the  
Upright  
Incline  
Bracket  
Bolt  
¥ Do not hold the metal contacts too tightly; doing so  
may interfere with heart rate readings.  
¥ For the most accurate heart rate reading, hold the  
metal contacts for about 15 seconds.  
¥ For optimal performance of the pulse sensor, keep  
the metal contacts clean. The contacts can be  
cleaned with a soft clothÑnever use alcohol,  
abrasives, or chemicals.  
bracket and the  
upright.  
CONSOLE TROUBLE-SHOOTING  
If the console does not function properly, the batteries  
should be replaced. To replace the batteries, refer to  
assembly step 7 on page 7.  
14  
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CONDITIONING GUIDELINES  
The following guidelines will help you to plan your  
exercise program.  
Burning Fat  
To burn fat, you must exercise at a low intensity level  
for a sustained period of time. During the first few  
minutes of exercise, your body uses easily accessible  
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 low end of your training zone as you exercise.  
WARNING:  
Before beginning this  
or any exercise program, consult your physi-  
cian. This is especially important for persons  
over the age of 35 or persons with pre-exist-  
ing health problems.  
The pulse sensor is not a medical device.  
Various factors, including the userÕs move-  
ment, may affect the accuracy of heart rate  
readings. The pulse sensor is intended only  
as an exercise aid in determining heart rate  
trends in general.  
Aerobic Exercise  
If your goal is to strengthen your cardiovascular sys-  
tem, your exercise must be Òaerobic.Ó 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 until your heart  
rate is near the middle of your training zone.  
EXERCISE INTENSITY  
Whether your goal is to burn fat or 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. For effective exercise, your heart  
rate should be maintained at a level between 70% and  
85% of your maximum heart rate as you exercise. This  
is known as your Òtraining zone.Ó You can find your  
training zone in the table below. Training zones are  
listed according to age and physical condition.  
WORKOUT GUIDELINES  
Each workout should include three important parts:  
(1) a warm-up, (2) training zone exercise, and (3) a  
cool-down.  
Warming upÑWarming up prepares the body for  
exercise by increasing circulation, delivering more  
oxygen to the muscles, and raising the body tempera-  
ture. Begin each workout with 5 to 10 minutes of  
stretching and light exercise to warm up.  
UNCONDITIONED  
TRAINING ZONE  
(BEATS/MIN)  
CONDITIONED  
TRAINING ZONE  
(BEATS/MIN)  
Training Zone ExerciseÑAfter warming up, increase  
the intensity of your exercise until your heart rate is in  
your training zone for 20 to 30 minutes.  
AGE  
20  
25  
30  
35  
40  
45  
50  
55  
60  
65  
70  
75  
80  
138-167  
136-166  
135-164  
134-162  
132-161  
131-159  
129-156  
127-155  
126-153  
125-151  
123-150  
122-147  
120-146  
133-162  
132-160  
130-158  
129-156  
127-155  
125-153  
124-150  
122-149  
121-147  
119-145  
118-144  
117-142  
115-140  
Cooling DownÑFinish each workout with 5 to 10  
minutes of stretching. Stretching after exercise devel-  
ops flexibility and helps prevent post-exercise problems.  
EXERCISE FREQUENCY  
To maintain or improve your condition, plan 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.  
The key to success is to make exercise a regular and  
enjoyable part of your everyday life.  
15  
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SUGGESTED STRETCHES  
The correct form for several basic stretches is shown at the right.  
Move slowly as you stretchÑnever bounce.  
1
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
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  
3
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
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
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.  
16  
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NOTES  
17  
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PART LISTÑModel No. PFEL04900  
R1000A  
Key  
No.  
Key  
No.  
Qty.  
Description  
Qty.  
Description  
1
2
3
4
5
6
7
8
1
1
1
1
1
2
2
1
2
1
3
1
1
2
1
1
2
2
1
2
2
4
6
1
1
9
2
1
1
2
6
4
4
1
17  
1
1
2
1
2
1
1
6
4
2
2
1
1
Frame  
Upright  
Left Pedal Arm  
Right Pedal Arm  
Incline Frame  
Crank Arm  
Upper Body Arm  
Large Pulley  
Frame Bearing  
Nylon Spacer  
Nylon Washer  
Idler Bracket  
Pulley  
Idler Bearing  
3/8Ó Washer  
3/8Ó x 1Ó Screw  
3/8Ó Flat Washer  
Grip  
49  
50  
51  
52  
53  
54  
55  
56  
57  
58  
59  
60  
61  
62  
63  
64  
65  
66  
67  
68  
69  
70  
71  
72  
73  
74  
75  
76  
77  
78  
79  
80  
81  
82  
83  
84  
85  
86  
87  
88  
89  
#
1
1
1
1
6
1
1
2
1
3
2
1
2
2
4
2
1
1
2
1
1
1
1
2
7
1
2
4
2
4
2
4
6
2
2
1
2
2
1
1
3
1
2
1
1
1
1
Console Base  
Reed Switch/Wire  
Extension Wire  
Reed Switch Bracket  
Plastic Tie  
Reed Switch Clamp  
Magnet  
Pulse Grip  
Resistance Control/Cable  
M8 Split Washer  
Bumper  
Upright Cap  
3/4Ó Axle Cap  
2Ó x 3Ó Cap  
1Ó x 2Ó Cap  
3 1/2Ó Round Cap  
Rear Stabilizer  
Hook  
9
10  
11  
12  
13  
14  
15  
16  
17  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
41  
42  
43  
44  
45  
46  
47  
48  
Axle  
3/8Ó Nylon Jam Nut  
1/4Ó Eyebolt  
Plastic Handlebar Sleeve  
Chrome Extension Tube  
Extension Tube Bushing  
Handlebar Bushing  
Incline Bracket  
M10 x 85mm Bolt  
M10 Nylon Locknut  
M10 x 105mm Carriage Bolt  
Belt  
M8 Shoulder Bolt  
Adjustment Bracket  
M4 x 63.5mm Screw  
M5 x 6mm Screw  
M5 x 16mm Screw  
M6 x 64mm Screw  
Leveling Pad  
Pedal Bushing  
Pedal Wheel  
Pedal Wheel Bearing  
M8 x 108mm Bolt  
M8 Nylon Locknut  
M8 Washer  
Extension Tube Spacer  
5/16Ó x 3/4Ó Nylon Lock Bolt  
Extension Cable  
5/8Ó Axle Cap  
Pulse Wire  
Console  
Incline Axle  
Axle Screw  
Incline Bushing  
Incline Frame Cap  
M5 x 25mm Screw  
Eddy Bracket  
M4 x 16mm Screw  
Spring  
Flywheel  
Flywheel Bearing  
Flywheel Axle  
Pedal Disk  
Left Pedal Cover  
Right Pedal Cover  
M4 x 16mm Flange Screw  
Spacer  
Side Shield Support Strip  
M6 Nut  
Teflon¨ Lubricant  
Side Shield Decal  
Warning Decal  
Grease Packet  
Allen Wrench  
#
#
#
#
Wheel  
3/8Ó x 1 3/4Ó Button Head Screw  
Left Side Shield  
Right Side Shield  
#
UserÕs Manual  
Note: # indicates a non-illustrated part. Specifications are subject to change without notice. See the back cover  
of this manual for information about ordering replacement parts.  
18  
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EXPLODED DRAWINGÑModel No. PFEL04900  
R1000A  
19  
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HOW TO ORDER REPLACEMENT PARTS  
To order replacement parts, simply call our Customer Service Department toll-free at 1-800-999-3756, Monday  
through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be  
prepared to give the following information when calling:  
¥ The MODEL NUMBER of the product (PFEL04900)  
¥ The NAME of the product (PROFORM¨ 595E elliptical crosstrainer)  
¥ The SERIAL NUMBER of the product (see the front cover of this manual)  
¥ The KEY NUMBER and DESCRIPTION of the part(s) from page 18 of this manual.  
PROFORM¨ is a registered trademark of ICON Health & Fitness, Inc.  
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. ICON's obligation under this warranty is lim-  
ited to replacing or repairing, at ICON's option, the product through one of its authorized service centers.  
All repairs for which warranty claims are made must be pre-authorized by ICON. This warranty does not  
extend to any product or damage to a product caused by or attributable to freight damage, abuse, misuse,  
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 con-  
sequential 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 above  
limitation 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 84321-9813  
Part No. 168668 R1000A  
Printed in China © 2000 ICON Health & Fitness, Inc.  
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