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4

BEFORE YOU BEGIN

Congratulations for selecting the new PROFORM

®

700 CARDIO CROSSTRAINER. The PROFORM

®

700

is an incredibly smooth exerciser that moves your feet
in a natural elliptical path, minimising the impact on
your knees and ankles. And the unique PROFORM

®

700 features adjustable resistance and a state-of-the-
art console to help you get the most from your exer-
cise. Welcome to a whole new world of natural, ellipti-
cal-motion exercise from PROFORM

®

For your benefit, read this manual carefully before
you use the elliptical crosstrainer. 
If you have addi-

tional questions, please call our Customer Service
Department at 08457 089 009. To help us assist you,
please note the product model number and serial
number before calling. The model number is
PFEVEL39012. The serial number can be found on a
decal attached to the elliptical crosstrainer (see the
front cover of this manual for the location of the decal).

Before reading further, please look at the drawing
below and familiarise yourself with the parts that are
labelled.

Handgrip Pulse Sensor

Handlebar

FRONT

BACK 

LEFT SIDE

Flex Bar

Pedal Disk

*No water bottle

is included

Wheel

Pedal 

Console

Book Rack

Water Bottle Holder*

Adjustment Foot

21

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 fat
burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age
on the bottom line of the chart (ages are rounded off
to the nearest ten years). Next, find the three numbers
above your age. The three numbers are your “training
zone.” The lower two numbers are recommended
heart rates for fat burning; the highest number is the
recommended heart rate for aerobic exercise.

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 num-
ber 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 exer-
cise 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 highest number in your
training zone as you exercise. 

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body 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. (During the first few weeks of your exercise 
program, do not keep your heart rate in your training
zone for longer than 20 minutes.)  

A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help 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. The key to success is to 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 pre-existing health problems.

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 determin-
ing heart rate trends in general.

Summary of Contents for PFEVEL39012

Page 1: ...ie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com 08457 089 009 If you encounter any difficulties with this product or if you need to order replacement parts call...

Page 2: ...5 45 59 60 57 45 57 45 61 61 62 63 64 64 65 65 65 66 67 66 85 53 38 38 38 38 70 66 67 75 74 60 78 69 66 77 73 58 58 58 58 76 72 72 71 70 70 71 81 80 84 84 66 83 86 87 29 38 38 53 53 89 90 90 89 89 90...

Page 3: ...ecially 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...

Page 4: ...w 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 exercis...

Page 5: ...replaced most console problems are the result of low batteries Refer to assembly step 5 on page 7 for replacement instructions The console requires four 1 5 V D batteries HOW TO LEVEL THE ELLIPTICAL C...

Page 6: ...66 81 4 HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to play iFIT com audio and video programs directly from the internet To use programs from our Web site th...

Page 7: ...lower end of the left Handlebar Leg 79 inside of the Front Flex Bracket 17 on the left Flex Bar 14 Apply grease to an M10 x 78mm Button Bolt 27 Attach the left Handlebar Leg 79 to the Front Flex Brac...

Page 8: ...g the splitter into the PHONES jack on your computer Plug your head phones or speakers into the other side of the splitter HOW TO CONNECT YOUR VCR Note If your VCR has an unused AUDIO OUT jack see ins...

Page 9: ...te readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general Pedals Pedal Disk Handgrip Pulse Sensor Handlebars Handgrip Pulse Sensor Knob HOW TO CONNE...

Page 10: ...work outs iFIT com and we ll notify you as soon as iFIT com CD s and videocassettes are available F E H I G L J K A B C D right bar graph changes increase or decrease your pace so that the same numbe...

Page 11: ...stance levels level 10 is the most challenging These buttons are also used to enter your age when a Heart Rate program is selected K Program button This button is used to select the manual mode Smart...

Page 12: ...ay will show your heart rate continuously for 15 sec onds The display will then show your heart rate along with the other feedback modes When you are finished exercising the console will automatically...

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