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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 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 

exercising 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.

Summary of Contents for PFEL02921-INT.0

Page 1: ...this equipment Keep this manual for future reference CUSTOMER SERVICE UNITED KINGDOM Call 0330 123 1045 From Ireland 053 92 36102 Website iconsupport eu E mail csuk iconeurope com Write ICON Health F...

Page 2: ...e TABLE OF CONTENTS WARNING DECAL PLACEMENT WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN 4 PART IDENTIFICATION CHART 5 ASSEMBLY 6 HOW TO USE THE ELLIPTICAL 14 HOW TO USE THE CONS...

Page 3: ...e elliptical on a level surface with at least 3 ft 0 9 m of clearance in the front and rear of the elliptical and 2 ft 0 6 m on each side To protect the floor or carpet from dam age place a mat under...

Page 4: ...y before you use the elliptical If you 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 c...

Page 5: ...8 x 25mm Screw 56 2 M4 x 16mm Screw 52 6 M6 x 8mm Set Screw 84 2 PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each d...

Page 6: ...dicated by the sticker Make sure that the large holes A in the Front Stabilizer are fac ing the Frame 1 While a second person lifts the front of the Frame 1 attach the Front Stabilizer 63 to the Frame...

Page 7: ...9 1 3 4 4 Orient the Upright 2 and the Top Shield 41 as shown Slide the Top Shield upward onto the Upright Do not remove the wire tie B from the Upright Next slide the Upright 2 onto the Frame 1 Atta...

Page 8: ...th the wire tie B Next slide the Top Shield 41 downward to the Frame 1 do not press the Top Shield into place yet Then attach the Water Bottle Holder 29 to the Upright 2 with two M4 x 16mm Screws 52 2...

Page 9: ...slide in easily and snap into place with an audible click If it does not turn the connector and try again 7 2 23 C 73 8 8 Insert the excess wire into the Upright 2 Tip Avoid pinching the Main Wire 73...

Page 10: ...rm 8 to the Upper Body Leg 5 with three M8 x 41mm Bolts 50 and three M8 Jam Nuts 38 Make sure that the Jam Nuts are inside the hexagonal holes D Assemble the Left Upper Body Arm 6 and the other Upper...

Page 11: ...lide the right Upper Body Arm Cover 42 upward Then press the tabs on an Axle Cap 46 into the Upper Body Arm Spacer 47 Repeat this action on the other side of the elliptical Then slide the Upper Body A...

Page 12: ...d 32 Repeat this step on the other side of the elliptical 14 Apply a small amount of grease to the axle on the right Crank Arm Stud 32 Slide the Right Pedal Arm 12 onto the axle on the right Crank Arm...

Page 13: ...he right Upper Body Leg 5 to the Right Pedal Arm 12 with the M6 Bolt Set 25 Repeat this step on the other side of the elliptical 5 25 12 41 25 Grease 16 75 16 Plug the Power Adapter 75 into the recept...

Page 14: ...adapter into an appropriate outlet that is properly installed in accor dance with all local codes and ordinances HOW TO MOVE THE ELLIPTICAL Due to the size and weight of the elliptical moving it requ...

Page 15: ...tion shown by the arrow however for variety you can turn the pedal discs in the opposite direction To dismount the elliptical wait until the pedals G come to a complete stop Note The elliptical does n...

Page 16: ...ffers unlimited iFit workouts when you download the iFit app to your smart device and connect it to the console With the iFit app you can access a large and varied library of iFit video workouts creat...

Page 17: ...ve pedaled in miles or kilometers To change the unit of measurement press the Std Metric button Pace Your pedaling speed in minutes per mile or minutes per kilometer To change the unit of measurement...

Page 18: ...rs A compatible heart rate monitor is included with some models If a heart rate monitor is included see THE HEART RATE MONITOR in this manual to learn how to use it If this model does not include a co...

Page 19: ...nstructions in the iFit app to con nect your smart device to the console When a connection is established the LED on the console will turn solid blue 4 Select an iFit workout In the iFit app touch the...

Page 20: ...dals do not move for several seconds the console will pause If the pedals do not move for several minutes and the buttons are not pressed the console will turn off and the display will be reset HOW TO...

Page 21: ...icians to identify whether the display is working correctly Button Test This screen is intended to be used by service technicians to identify whether a certain button is working correctly Total Time T...

Page 22: ...manufacturer supplied regulated power adapter HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch first unplug t...

Page 23: ...e Left and Right Pedal Arms 11 12 See EXPLODED DRAWING A on page 26 Using a standard screwdriver remove the left and right Pedal Discs 15 Next identify the Left and Right Shields 3 4 Remove all of the...

Page 24: ...ystem 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 hear...

Page 25: ...per Body Arm Spacer 48 2 Frame Spacer 49 6 Upper Body Arm Bushing 50 6 M8 x 41mm Bolt 51 4 M10 x 22mm Washer 52 26 M4 x 16mm Screw 53 1 Reed Switch Wire 54 1 Clamp 55 3 M8 Washer 56 2 M8 x 25mm Screw...

Page 26: ...6 69 52 64 64 52 52 52 52 3 41 44 49 50 38 44 42 2 29 52 87 86 79 38 85 84 40 40 40 40 82 52 42 6 44 24 50 50 38 38 44 49 5 25 36 48 47 49 49 69 55 56 46 15 15 52 52 43 43 52 87 25 7 33 88 23 EXPLODED...

Page 27: ...2 52 53 71 55 59 78 65 62 57 51 67 67 58 58 21 34 63 22 83 39 37 40 27 52 73 74 77 21 34 80 20 70 31 68 30 60 74 40 83 37 39 76 76 60 18 52 66 27 52 52 35 10 45 28 32 32 84 81 75 84 51 52 59 66 54 EXP...

Page 28: ...T and the EXPLODED DRAWING near the end of this manual ORDERING REPLACEMENT PARTS This electronic product must not be disposed of in municipal waste To preserve the environment this product must be re...

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