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EXERCISE GUIDELINES

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 exercise 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. 

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 exer-
cise, 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.

The heart rate monitor is not a medical device. 
Various factors may affect the accuracy of 
heart rate readings. The heart rate monitor is 
intended only as an exercise aid in determin-
ing heart rate trends in general.

Summary of Contents for 735 E

Page 1: ...manual before using this equipment Keep this manual for future reference www proform com To register your product and activate your warranty today go to www proformservice com registration For service...

Page 2: ...ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see the front cov...

Page 3: ...proper receptacle Keep the power cord away from heated surfaces Do not use an extension cord 11 Do not operate the elliptical if the power cord or plug is damaged or if the elliptical is not working p...

Page 4: ...4...

Page 5: ...5 all STANDARD SERVICE PLANS...

Page 6: ...more effective and enjoyable For your benefit read this manual carefully before you use the elliptical If you have questions after reading this manual please see the front cover of this manual To hel...

Page 7: ...ws us to notify you of upgrades and offers Note If you do not have Internet access call Customer Care see the front cover of this manual and register your product 1 2 With the help of another person p...

Page 8: ...ed to the front of the Frame 1 remove the screws attach ing the shipping supports Discard the screws and the shipping supports Attach the Front Stabilizer 73 to the Frame 1 with two M10 x 120mm Screws...

Page 9: ...M10 x 45mm Screw 78 Then press the Upper Body Arm Cover 20 downward and turn it so that it is flush with the Right Leg Front and Rear Covers 11 15 Repeat this step on the other side of the elliptical...

Page 10: ...The lug or wire extending from the adapter must be connected with a metal screw to a permanent ground such as a properly grounded outlet box cover Some 2 pole receptacle outlet box covers are not gro...

Page 11: ...er Then carefully move the elliptical to the desired location and lower it to the floor When you are finished moving the elliptical lift the upright to the vertical position and tighten the upright kn...

Page 12: ...lower pedal HOW TO STORE THE ELLIPTICAL Due to the size and weight of the elliptical storing it requires two persons CAUTION You must be able to safely lift 100 lbs 45 kg to lift store and lower the...

Page 13: ...ywhere in the world with customizable Google Maps Download training workouts designed to help you reach your personal goals Measure your progress by competing against other users in the iFit community...

Page 14: ...e manual mode see page 15 To use an onboard workout see page 17 To use a set a goal workout see page 18 To use an iFit workout see page 19 To use the sound system see page 20 To change console setting...

Page 15: ...edaled in miles or kilometers Incline This display mode will show the incline level of the frame for a few seconds each time the incline level changes Pulse This display mode will show your heart rate...

Page 16: ...s will appear and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds If the display does not show your heart rate make sure that your...

Page 17: ...a different resis tance level incline level and or target rpm is programmed for the next segment the resistance level incline level and or target rpm will appear in the display for a few seconds to a...

Page 18: ...ine level during a calorie goal workout the length of the workout may adjust automatically to ensure that you meet your calorie goal Note The calorie goal is an estimate of the number of calories that...

Page 19: ...iFit workout To select an iFit workout press one of the iFit but tons Before some workouts will download you must add them to your schedule on www iFit com Press the Map button the Train button or th...

Page 20: ...6 on page 16 9 When you are nished exercising unplug the power cord See step 7 on page 16 For more information about the iFit mode go to www iFit com HOW TO USE THE SOUND SYSTEM To play music or audi...

Page 21: ...y To change the unit of measurement press the Enter button repeatedly To view distance in miles select ENGLISH To view distance in kilometers select METRIC Demo The console features a display demo mod...

Page 22: ...equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on try to correct the interference by one or more of the following m...

Page 23: ...librates When the incline frame stops moving the incline sys tem is calibrated Press the Calorie button repeatedly to exit the calibration mode HOW TO ADJUST THE REED SWITCH If the console does not di...

Page 24: ...liptical Remove the four M4 x 16mm Screws not shown from the Large Storage Foot 27 and then remove the Large Storage Foot Remove the two M4 x 16mm Screws not shown from the Top Shield 37 and then use...

Page 25: ...c 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...

Page 26: ...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 27: ...r Cap 49 1 Right Pedal Arm 50 2 Small Wheel 51 2 Small Storage Foot 52 1 Idler 53 1 Small Spacer 54 1 Resistance Motor 55 2 Axle Cover 56 4 M4 x 12mm Washer Head Screw 57 1 Clamp 58 1 Reed Switch Wire...

Page 28: ...116 2 M10 x 140mm Bolt 117 2 M10 Locknut 118 1 M6 x 16mm Screw 119 1 Right Pedal Pad 120 1 Left Pedal Pad 121 1 Right Pedal Handle 122 1 Left Pedal Handle 123 1 Right Pedal Plate 124 1 Left Pedal Plat...

Page 29: ...60 56 61 61 66 61 70 72 71 71 74 74 103 103 79 79 77 83 83 82 82 61 107 100 91 115 106 84 94 96 68 98 99 93 97 99 99 73 84 109 84 77 99 61 112 112 55 105 118 98 61 61 61 114 108 55 104 33 33 81 81 129...

Page 30: ...127 98 126 116 117 128 121 123 15 17 17 20 20 23 23 30 32 22 29 29 31 39 33 33 61 61 61 49 76 61 61 76 33 33 76 78 81 81 92 95 75 3 5 2 16 21 61 61 61 63 62 67 80 86 87 88 85 89 90 61 13 119 75 69 EX...

Page 31: ...31 26 26 27 36 36 37 45 44 113 113 113 113 113 113 61 61 61 61 61 61 61 61 61 61 61 64 64 64 64 64 64 65 35 65 65 34 65 111 110 65 65 65 61 61 113 113 EXPLODED DRAWING C Model No PFEL18014 0 R0414A...

Page 32: ...nsible for a minimal trip charge This warranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the produc...

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