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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 find the proper intensity level, find your age at the 
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 exer-
cise 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. 

 HOW TO MEASURE YOUR HEART RATE

To measure your heart 
rate, exercise for at 
least four minutes. 
Then, stop exercis-
ing and place two 
fingers on your wrist 
as shown. Take a 
six-second heartbeat 
count, and multiply the 
result by 10 to find your heart rate. For example, if your 
six-second heartbeat count is 14, your heart rate is 140 
beats per minute.

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 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 
exercise, 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.

EXERCISE GUIDELINES

Summary of Contents for Pro-Form Pro R10

Page 1: ...and instructions in this manual before using this equipment Keep this manual for future reference To register your product and activate your warranty today go to my proform com For service at any tim...

Page 2: ...12 HOW TO USE THE CONSOLE 15 FCC INFORMATION 24 MAINTENANCE AND TROUBLESHOOTING 25 EXERCISE GUIDELINES 26 PART LIST 28 EXPLODED DRAWING 30 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back C...

Page 3: ...intended for home use only Do not use the rower in a commercial rental or institutional setting 6 Keep the rower indoors away from moisture and dust Do not put the rower in a garage or covered patio o...

Page 4: ...UTS 4 all STANDARD SERVICE PLANS...

Page 5: ...u have questions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the...

Page 6: ...he part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been pre...

Page 7: ...s one Phillips screwdriver one adjustable wrench To avoid damaging parts do not use power tools ASSEMBLY 2 If there are shipping tubes not shown attached to the rower remove and discard the shipping t...

Page 8: ...Stabilizer 3 to the Frame 1 with two M10 x 14mm Screws 61 Then hold the Rail Handle 34 pull the Rail 2 outward and rest the Rail on the floor see the drawing in step 4 61 3 4 Orient the Seat 23 as sh...

Page 9: ...23 104 105 84 76 75 Avoid pinching the wires 6 While a second person holds the Console 75 near the Neck 76 connect the wires on the Console to the matching connectors on the Upright Wire 84 in the Ne...

Page 10: ...s and then tighten them 7 82 77 1 84 75 Avoid pinching the wires 109 8 Loosen and remove the Knob 78 from the Upright 77 Next identify the Right and Left Upright Covers 80 81 and orient them as shown...

Page 11: ...g the Power Adapter 108 into an outlet see HOW TO PLUG IN THE POWER ADAPTER on page 12 10 Make sure that all parts are properly tightened Extra parts may be included Place a mat beneath the rower to p...

Page 12: ...ide the Foot Pad B to the desired position and then release the Footrest Bracket so that the Tab D engages a slot in the Foot Pad Then tighten the strap over your foot Adjust the other foot pad in the...

Page 13: ...ot hold or pull on the console when moving the rower HOW TO FOLD AND STORE THE ROWER The rower can be stored in a folded position to con serve space Store the rower in a location where children cannot...

Page 14: ...hase is the CATCH Slide the seat forward until your knees are almost touching your chest Pull the row bar until your hands are directly above your feet 2 The second phase is the DRIVE Push backward wi...

Page 15: ...h workout automatically controls the resistance of the row bar as it guides you through an effective exercise session When you use the manual mode of the console you can change the resistance of the r...

Page 16: ...OW TO SET UP THE CONSOLE Before you use the rower for the first time set up the console 1 Connect to your wireless network To use iFit workouts and to use several other features of the console the con...

Page 17: ...will determine which workout information is shown If desired adjust the volume level by pressing the volume increase and decrease buttons on the right side of the console To pause the workout simply t...

Page 18: ...the workout 4 Start the workout Touch Start Workout to start the workout The workout will function in the same way as the manual mode see page 17 During some workouts an iFit coach will guide you thr...

Page 19: ...3 Draw your map Navigate to the area on the map where you want to draw your workout by typing in the search box or by sliding your fingers on the screen Touch the screen to add the start point for yo...

Page 20: ...ouch the menu button three horizontal lines symbol on the screen and then touch Log in to log in to your iFit account Follow the prompts on the screen to enter your username and password To switch use...

Page 21: ...ntenance Wi Fi About Legal 3 Customize workout settings To customize workout settings touch In Workout and then touch the desired settings It is recommended that you enable the option to show slider c...

Page 22: ...nabled the screen will show a list of available networks Note It may take a few moments for the list of wireless networks to appear Note You must have your own wireless network and an 802 11b g n rout...

Page 23: ...device to the console you can simply press the Bluetooth Audio button to connect your device to the console 4 Erase the console device memory if necessary If you need to erase all the Bluetooth compa...

Page 24: ...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 e...

Page 25: ...ne number on the cover of this manual IMPORTANT To avoid damaging the console use only a manufacturer supplied regulated power adapter HOW TO ADJUST THE REED SWITCH If the console does not display cor...

Page 26: ...rm 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 h...

Page 27: ...lles 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...

Page 28: ...er A 46 2 Strap Axle 47 1 Reed Switch Wire 48 1 Frame Pulley 49 1 Frame Foot 50 1 Clamp 51 1 Row Bar Rest 52 1 Frame Handle 53 1 Pivot Axle 54 3 17mm Spacer 55 4 2 3mm Spacer 56 9 M6 x 15mm Washer 57...

Page 29: ...anual These parts are not illustrated Key No Qty Description Key No Qty Description 99 20 M4 x 12mm Blunt Screw 100 1 Resistance Motor 101 2 M5 Nut 102 1 Resistance Disc 103 1 M3 x 8mm Screw 104 2 M4...

Page 30: ...50 73 52 45 42 42 67 57 56 44 56 57 26 26 57 13 93 93 44 55 44 54 57 56 47 49 51 76 77 78 79 80 74 56 56 58 58 66 71 71 66 59 59 53 57 57 86 86 106 60 61 62 63 69 68 68 69 69 69 65 65 69 101 101 109 1...

Page 31: ...31 31 34 36 38 39 33 35 92 37 40 56 57 63 63 68 65 65 62 62 67 67 107 95 107 104 107 69 69 69 94 94 36 87 55 72 99 99 69 99 99 99 99 68 99 99 6 99 68 68 68 99 99 99 99 99 9 68 68 99 99 9 69 68 6 99 9...

Page 32: ...lay model 2 if the product is purchased or transported outside the USA 3 if all instructions and warnings in this manual are not followed 4 if the product is abused or improperly or abnormally used or...

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