ICON Health & Fitness Pro-Form City L6 User manual

USER’S MANUAL
Serial
Number
Decal
Model No. PFTL28820-CH.0
Serial No.
Write the serial number in the space
above for reference.
CAUTION
Read all precautions and
instructions in this manual before
using this equipment. Save this
manual for future reference.
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customers with satisfactory
service. If you need after-sales
service or help, please contact
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2
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
IMPORTANT PRECAUTIONS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
HOW TO USE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .13
MAINTENANCE AND TROUBLESHOOTING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17
PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
WARNING DECAL PLACEMENT
TABLE OF CONTENTS
PROFORM and IFIT are registered trademarks of ICON Health & Fitness, Inc. App store is a trademark of Apple
Inc., registered in the U.S. and other countries. Android and Google Play are trademarks of Google LLC. The
Bluetooth®word mark and logos are registered trademarks of Bluetooth SIG, Inc. and are used under license. IOS
is a trademark or registered trademark of Cisco in the U.S. and other countries and is used under license.
This drawing shows the locations of the warning
decals. If a decal is missing or illegible, call
the telephone number on the front cover of
this manual and request a free replacement
decal. Apply the decal in the location shown.
Note: The decals may not be shown at actual size.
One on each upright.

3
1. It is the responsibility of the owner to ensure
that all users of this treadmill are adequately
informed of all warnings and precautions.
2. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons
with pre-existing health problems.
3. The treadmill is not intended for use by
persons with reduced physical, sensory, or
mental capabilities or lack of experience and
knowledge, unless they have been given
supervision or instruction concerning use
of the treadmill by someone responsible for
their safety.
4. Use the treadmill only as described in this
manual.
5. The treadmill is intended for home use only.
Do not use the treadmill in any commercial,
rental, or institutional setting.
6. Keep the treadmill indoors, away from mois-
ture and dust. Do not put the treadmill in a
garage or covered patio, or near water.
7. Place the treadmill on a level surface, with
at least 8 ft. (2.4 m) of clearance behind it
and 2 ft. (0.6 m) on each side. Do not place
the treadmill on any surface that blocks air
openings. To protect the floor or carpet from
damage, place a mat under the treadmill.
8. Do not operate the treadmill where aerosol
products are used or where oxygen is being
administered.
9. Keep children under age 13 and pets away
from the treadmill at all times.
10. The treadmill should be used only by per-
sons weighing 243 lbs. (110 kg) or less.
11. Never allow more than one person on the
treadmill at a time.
12. Wear appropriate exercise clothes while
using the treadmill. Do not wear loose
clothes that could become caught in the
treadmill. Athletic support clothes are recom-
mended for both men and women. Always
wear athletic shoes. Never use the treadmill
with bare feet, wearing only stockings, or in
sandals.
13. When connecting the power cord (see page
7), plug the power cord into an earthed
circuit. No other appliance should be on the
same circuit. When replacing the fuse in the
power cord adapter, insert an ASTA-approved
BS1362, 13-amp fuse into the fuse carrier.
14. If an extension cord is needed, use only a
3-conductor, 14-gauge (2 mm2) cord that is
no longer than 5 ft. (1.5 m).
15. Keep the power cord away from heated
surfaces.
16. Never move the walking belt while the power
is turned off. Do not operate the treadmill
if the power cord or plug is damaged, or if
the treadmill is not working properly. (See
MAINTENANCE AND TROUBLESHOOTING
on page 14 if the treadmill is not working
properly.)
17. Read, understand, and test the emergency
stop procedure before using the treadmill
(see HOW TO TURN ON THE POWER on
page 9). Always wear the clip while using the
treadmill.
18. Always stand on the foot rails when starting
or stopping the walking belt. Always hold the
handrails while using the treadmill.
WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons, read
all important precautions and instructions in this manual and all warnings on your treadmill before
using your treadmill. ICON assumes no responsibility for personal injury or property damage sus-
tained by or through the use of this product.
IMPORTANT PRECAUTIONS

4
19. When a person is walking on the treadmill,
the noise level of the treadmill will increase.
20. Keep fingers, hair, and clothing away from
the moving walking belt.The treadmill is
capable of high speeds. Adjust the speed in
small increments to avoid sudden jumps in
speed.
21. Never leave the treadmill unattended while it
is running. Always remove the key, press the
power switch into the off position (see the
drawing on page 5 for the location of the
power switch), and unplug the power cord
when the treadmill is not in use.
22. Do not attempt to move the treadmill until
it is properly assembled. (See ASSEMBLY
on page 6 and HOW TO FOLD AND MOVE
THE TREADMILL on page 13.) You must be
able to safely lift 45 lbs. (20 kg) to move the
treadmill.
23. When unfolding or using the treadmill, make
sure that the console is locked securely
in the upright position. Do not operate the
treadmill while it is folded.
24. Do not change the incline of the treadmill by
placing objects under the treadmill.
25. Never insert any object into any opening on
the treadmill.
26. Inspect and properly tighten all parts each
time the treadmill is used.
27. DANGER: Always unplug the power
cord immediately after use, before clean-
ing the treadmill, and before performing the
maintenance and adjustment procedures
described in this manual. Never remove the
motor hood unless instructed to do so by an
authorized service representative. Servicing
other than the procedures in this manual
should be performed by an authorized ser-
vice representative only.
28. Over exercising may result in serious injury
or death. If you feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.
SAVE THESE INSTRUCTIONS

5
Thank you for selecting the new PROFORM®CITY L6
treadmill. The CITY L6 treadmill provides an impres-
sive selection of features designed to make your
workouts at home more effective and enjoyable.
For your benefit, read this manual carefully before
you use the treadmill. 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 contacting us. The
model number and the location of the serial number
decal are shown on the front cover of this manual.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
BEFORE YOU BEGIN
Handrail
Console
Key/Clip
Tablet Holder
Power Switch
Wheel
Walking Belt
Motor Hood
Foot Rail
Idler Roller
Adjustment Screws Cushion Foot
Length: 5 ft. 2 in. (156 cm)
Width: 2 ft. 1 in. (63 cm)
Power Cord

6
• Remove the packing materials. Do not dispose of
the packing materials until you finish the assem-
bly steps.
• After shipping, there may be an oily substance
on the exterior of the treadmill. This is normal. If
there is an oily substance on the treadmill, wipe
it off with a soft cloth and a mild, non-abrasive
cleaner.
ASSEMBLY
2
1. Make sure that the power cord is unplugged.
Using your foot, press down the lever on the
Latch Frame (59) and raise the Uprights (50, 53)
until they lock into the upright position. Be care-
ful not to pinch hands or fingers.
59
50
53
2. Orient the Tablet Holder (62) as shown. Align
and insert the heads of the four indicated
#8 x 3/4" Shoulder Screws (15) into the four
holes in the Tablet Holder. Next, slide the Tablet
Holder downward until it snaps into place.
62
15
3
3. Make sure that all parts are properly tightened before you use the treadmill. If there are sheets of plastic
on the treadmill decals, remove the plastic. To protect the floor or carpet, place a mat under the treadmill. To
avoid damage to the console, keep the treadmill out of direct sunlight. Keep the included hex keys in a secure
place; one of the hex keys is used to adjust the walking belt (see pages 15 and 16). Note: Extra hardware
may be included.

7
HOW TO USE THE TREADMILL
DANGER: Improper connection of
the equipment-earthing conductor can result
in an increased risk of electric shock. Check
with a qualified electrician or serviceman if
you are in doubt as to whether the product
is properly earthed. Do not modify the plug
provided with the product—if it will not fit
the outlet, have a proper outlet installed by a
qualified electrician.
HOW TO PLUG IN THE POWER CORD
This product must be earthed. If it should malfunc-
tion or break down, earthing provides a path of least
resistance for electric current to reduce the risk of
electric shock. This product’s power cord has an
equipment-earthing conductor and an earthing plug.
IMPORTANT: If the power cord is damaged, it must
be replaced with a manufacturer-recommended
power cord.
Follow the steps below to plug in the power cord.
1. Plug the indicated end of the power cord (A) into the
socket on the treadmill (B).
2. Plug the power cord (A) into an appropriate outlet
(C) that is properly installed and earthed in accor-
dance with all local codes and ordinances.
B
A
C
AA
UK China
C

8
FEATURES OF THE CONSOLE
The treadmill console offers a selection of features
designed to make your workouts more effective and
enjoyable. When you use the manual mode, you can
change the speed of the treadmill with the touch of
a button. As you exercise, the console will display
instant exercise feedback. You can also measure your
heart rate using a compatible chest heart rate monitor.
See page 12 for information about purchasing an
optional chest heart rate monitor.
You can also connect your tablet to the console and
use an iFit®app to record and track your workout
information.
To turn on the power, see page 9. To use the
manual mode, see page 9. To connect your tablet
to the console, see page 11. To connect a heart rate
monitor to the console, see page 11.
Note: The console can display speed and distance in
either miles or kilometers. To change the unit of mea-
surement, press the ST/M button.
IMPORTANT: If there are sheets of plastic on the
console, remove the plastic. To prevent damage
to the walking platform, wear clean athletic shoes
while using the treadmill. The first time you use
the treadmill, observe the alignment of the walking
belt, and center the walking belt if necessary (see
page 16).
CONSOLE DIAGRAM

9
HOW TO TURN ON THE POWER
IMPORTANT: If the treadmill has been exposed to
cold temperatures, allow it to warm to room tem-
perature before you turn on the power. If you do
not do this, you may damage the console displays
or other electrical components.
Plug in the power cord (see
page 7). Next, locate the power
switch on the treadmill frame
near the power cord. Press
the power switch into the reset
position (D).
Next, stand on the
foot rails of the
treadmill. Find the
clip (E) attached
to the key (F) and
slide the clip onto
the waistband of
your clothes. Then,
insert the key into
the console. After
a moment, the
displays will light. IMPORTANT: In an emergency,
the key can be pulled from the console, causing
the walking belt to slow to a stop. Test the clip by
carefully taking a few steps backward; if the key is
not pulled from the console, adjust the position of
the clip.
HOW TO USE THE MANUAL MODE
1. Insert the key into the console.
See HOW TO TURN ON THE POWER at the left.
2. Start the walking belt.
To start the walking belt, press the Start button or
one of the numbered Speed buttons.
If you press the Start button, the walking belt will
begin to move at 1 mph. As you exercise, change
the speed of the walking belt as desired by press-
ing the Speed increase and decrease buttons.
Each time you press one of the buttons, the speed
setting will change by 0.1 mph; if you hold down
the button, the speed setting will change in incre-
ments of 0.5 mph. Note: After you press the button,
it may take a moment for the walking belt to reach
the selected speed setting.
If you press one of the numbered Speed buttons,
the walking belt will gradually change speed until
it reaches the selected speed setting. To select a
speed setting that includes a decimal—such as
3.5 mph—press two numbered buttons in suc-
cession. For example, to select a speed setting of
3.5 mph, press the 3 button and then immediately
press the 5 button. Note: This feature will not func-
tion if the console is set to metric units.
To stop the walking belt, press the Stop button. The
time will begin to flash in the display. To restart the
walking belt, press the Start button.
D
F
E

10
3. Follow your progress with the displays.
The display can show the following workout
information:
Calories (CALS)—The approximate number of
calories you have burned.
Calories per Hour (CALS/HR)—The approximate
number of calories you are burning per hour.
Distance (MI or KM)—The distance that you have
walked or run in miles or kilometers. To change the
unit of measurement, press the ST/M button.
Pace—Your speed in minutes per mile or minutes
per kilometer.
Pulse (BPM and heart symbol)—Your heart rate
when you use a compatible heart rate monitor (see
page 12).
Speed (MPH or KPH)—Your speed in miles per
hour or kilometers per hour.
Time—The elapsed time.
Press the Display button
(G) repeatedly to view
the desired workout infor-
mation in the display.
Scan mode—The console also has a scan mode
that will display workout information in a repeating
cycle. To turn on the scan mode, press the Scan
button (H); the scan indicator (I) will turn on in the
display.
To manually advance the scan cycle, press the
Scan button repeatedly.
To turn off the scan mode, press the Display
button; the scan indicator and the word SCAN will
turn off.
You can also customize the scan mode to display
only the desired workout information in the
repeating cycle.
To customize the scan mode, first press the
Display button repeatedly until the workout
information that you want to add to or remove from
the scan cycle appears in the display.
Next, press the +/- button (J) to add or remove that
workout information from the scan cycle. When
workout information is added, its indicator will
turn on in the display. When workout information
is removed, its indicator will turn off.
Then, press the Scan button to turn on the scan
mode.
To reset the displays, press the Stop button twice,
remove the key, and then reinsert the key.
4. When you are finished exercising, remove the
key from the console.
When you are finished using the treadmill, step
onto the foot rails and press the Stop button. Next,
remove the key from the console and put it in a
secure place.
Then, press the power switch into the off position
and unplug the power cord. IMPORTANT: If you
do not do this, the treadmill’s electrical compo-
nents may wear prematurely.
HJ
G
I

11
HOW TO CONNECT YOUR TABLET TO THE
CONSOLE
The console supports Bluetooth connections to tablets
via the iFit—Workouts at Home app and to compatible
heart rate monitors. Note: Other Bluetooth connections
are not supported.
1. Download and install the iFit—Workouts at
Home app on your tablet.
On your iOS®or Android™ tablet, open the App
Store℠or the Google Play™ store, search for
the free iFit—Workouts at Home app, and then
install the app on your tablet. Make sure that the
Bluetooth option is enabled on your tablet.
Then, open the iFit—Workouts at Home app and
follow the instructions to set up an iFit account and
customize settings.
2. Connect a heart rate monitor to the console if
desired.
If you are connecting both a heart rate monitor and
your tablet to the console, you must connect your
heart rate monitor before you connect your
tablet. See HOW TO CONNECT A HEART RATE
MONITOR TO THE CONSOLE at the right.
3. Connect your tablet to the console.
Press the iFit Sync button on the console; the
console pairing number will appear in the display.
Then, follow the instructions in the iFit—Workouts
at Home app to connect your tablet to the console.
When a connection is established, the LED on the
console will turn solid blue.
4. Record and track your workout information.
Follow the instructions in the iFit—Workouts
at Home app to record and track your workout
information.
5. Disconnect your tablet from the console if
desired.
To disconnect your tablet from the console, first
select the disconnect option in the iFit—Workouts
at Home app. Then, press and hold the iFit Sync
button on the console until the LED on the console
turns solid green.
Note: All Bluetooth connections between the con-
sole and other devices (including any tablets, heart
rate monitors, and so forth) will be disconnected.
HOW TO CONNECT A HEART RATE MONITOR TO
THE CONSOLE
The console is compatible with Bluetooth Smart heart
rate monitors. For information about purchasing an
optional chest heart rate monitor, see page 12.
To connect your Bluetooth Smart heart rate monitor to
the console, press the iFit Sync button on the console;
the console pairing number will appear in the display.
When a connection is established, the LED on the
console will flash red twice.
Note: If there is more than one compatible heart rate
monitor near the console, the console will connect to
the heart rate monitor with the strongest signal.
To disconnect your heart rate monitor from the console,
press and hold the iFit Sync button on the console until
the LED on the console turns solid green.
Note: All Bluetooth connections between the console
and other devices (including any tablets, heart rate
monitors, and so forth) will be disconnected.

12
HOW TO USE THE TABLET HOLDER
IMPORTANT: The tablet holder (K) is designed
for use with most full-size tablets. Do not place
any other electronic device or object in the tablet
holder.
To insert a tablet into
the tablet holder (K),
set the bottom edge
of the tablet in the
tray. Then, pull the
clip over the top edge
of the tablet. Make
sure that the tablet
is firmly secured in
the tablet holder.
Reverse these
actions to remove the
tablet from the tablet
holder.
THE OPTIONAL CHEST HEART RATE MONITOR
Whether your
goal is to
burn fat or to
strengthen your
cardiovascular
system, the key
to achieving the
best results is
to maintain the
proper heart
rate during your
workouts. The optional chest heart rate monitor will
enable you to continuously monitor your heart rate
while you exercise, helping you to reach your personal
fitness goals. To purchase a chest heart rate moni-
tor, please see the front cover of this manual.
Note: The console is compatible with Bluetooth Smart
heart rate monitors.
K

13
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL
Remove the key and unplug the power cord.
1. Hold the uprights (A) firmly. Step on the stor-
age lever (B) and carefully lower the uprights.
CAUTION: Be careful not to pinch hands or
fingers.
HOW TO MOVE THE TREADMILL
Before moving the treadmill, remove the key and
unplug the power cord. CAUTION: You must be
able to safely lift 45 lbs. (20 kg) to raise, lower, or
move the treadmill.
1. Firmly grasp the rear (A) of the treadmill and raise
it until the treadmill rolls on the wheels (B).Then,
carefully roll the treadmill to the desired location
and lower it to the level position. CAUTION: To
reduce the risk of injury, use extreme caution
while moving the treadmill. Do not attempt to
move the treadmill over uneven surfaces.
To protect the floor or carpet, place a mat under the
treadmill. Keep the treadmill out of direct sunlight.
B
1
A
A
B
1

14
MAINTENANCE
Regular maintenance is important for optimal per-
formance and to reduce wear. Inspect and properly
tighten all parts each time the treadmill is used.
Replace any worn parts immediately.
Regularly clean the treadmill and keep the walking belt
clean and dry. First, press the power switch into the
off position and unplug the power cord. Wipe exte-
rior parts of the treadmill with a damp cloth and a small
amount of mild soap. IMPORTANT: Do not spray
liquids directly onto the treadmill. To avoid damage
to the console, keep liquids away from the console.
Then, thoroughly dry the treadmill with a soft towel.
TROUBLESHOOTING
Most treadmill problems can be solved by follow-
ing the simple steps below. Find the symptom that
applies, and follow the steps listed. If further assis-
tance is needed, see the front cover of this manual.
SYMPTOM: The power does not turn on
a. Make sure that the power cord is plugged into a
properly earthed outlet (see page 7). If an exten-
sion cord is needed, use only a 3-conductor,
14-gauge (2 mm2) cord that is no longer than 5 ft.
(1.5 m).
b. After the power cord has been plugged in, make
sure that the key is inserted into the console.
c. Check the power switch located on the treadmill
frame near the power cord. If the switch protrudes
as shown (A), the switch has tripped. To reset the
power switch, wait for five minutes and then press
the switch back in (B).
SYMPTOM: The power turns off during use
a. Check the power switch (see drawing c above). If
the switch has tripped, wait for five minutes and
then press the switch back in.
b. Make sure that the power cord is plugged in. If the
power cord is plugged in, unplug it, wait for five
minutes, and then plug it back in.
c. Remove the key from the console, and then
reinsert it.
d. If the treadmill still will not run, please see the front
cover of this manual.
B
A
c
MAINTENANCE AND TROUBLESHOOTING

15
SYMPTOM: The displays of the console do not
function properly
a. Remove the key from the console and UNPLUG
THE POWER CORD. Next, remove the five #8 x
3/4" Screws (3), and carefully pivot off the Motor
Hood (39).
Next, locate the Reed Switch (8) and the Magnet
(65) on the left side of the Pulley (31). Turn the
Pulley until the Magnet is aligned with the Reed
Switch. Make sure that the gap between the
Magnet and the Reed Switch is about 3 mm
(1/8 in.). If necessary, loosen the #8 x 3/4" Screw
(3), move the Reed Switch slightly, and then
retighten the Screw. Reattach the Motor Hood
(57), and walk on the treadmill for a few minutes to
check for a correct speed reading.
SYMPTOM: The walking belt slows when walked on
a. Make sure that the power cord is plugged into a
properly earthed outlet (see page 7). If an exten-
sion cord is needed, use only a 3-conductor,
14-gauge (2 mm2) cord that is no longer than 5 ft.
(1.5 m).
b. If the walking belt is overtightened, treadmill per-
formance may decrease and the walking belt may
become damaged. Remove the key and UNPLUG
THE POWER CORD. Using the hex key, turn both
idler roller screws (A) counterclockwise, 1/4 of a
turn. When the walking belt is properly tightened,
you should be able to lift each edge of the walking
belt 2 to 3 in. (5 to 7 cm) off the walking platform.
Be careful to keep the walking belt centered. Then,
plug in the power cord, insert the key, and walk on
the treadmill for a few minutes. Repeat until the
walking belt is properly tightened.
c. Your treadmill features a walking belt coated with
high-performance lubricant. IMPORTANT: Never
apply silicone spray or other substances to
the walking belt or the walking platform unless
instructed to do so by an authorized service
representative. Such substances may deterio-
rate the walking belt and cause excessive wear.
If you suspect that the walking belt needs more
lubricant, see the front cover of this manual.
d. If the walking belt still slows when walked on, see
the front cover of this manual.
39 3
3
3
3
a
65
8
3
3 mm 31
Top
View
C
2–3 in.
b

16
SYMPTOM: The walking belt is off-center or slips
when walked on
a. If the walking belt is off-center, first remove the
key and UNPLUG THE POWER CORD. If the
walking belt has shifted to the left, use the hex
key to turn the left idler roller screw clockwise 1/2
of a turn; if the walking belt has shifted to the
right, turn the left idler roller screw counterclock-
wise 1/2 of a turn. Be careful not to overtighten the
walking belt. Then, plug in the power cord, insert
the key, and walk on the treadmill for a few min-
utes. Repeat until the walking belt is centered.
b. If the walking belt slips when walked on, first
remove the key and UNPLUG THE POWER
CORD. Using the hex key, turn both idler roller
screws clockwise, 1/4 of a turn. When the walk-
ing belt is correctly tightened, you should be able
to lift each edge of the walking belt 2 to 3 in. (5 to
7 cm) off the walking platform. Be careful to keep
the walking belt centered. Then, plug in the power
cord, insert the key, and walk on the treadmill for a
few minutes. Repeat until the walking belt is prop-
erly tightened.
a
b

17
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

18
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.
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. 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
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. 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. 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.
1
2
3
4
5

19
Key No. Qty. Description Key No. Qty. Description
PART LIST Model No. PFTL28820-CH.0 R1020A
1 4 #8 x 3/4" Tek Screw
2 30 #8 x 3/4" Pan Head Screw
3 23 #8 x 3/4" Screw
4 6 #8 x 1/2" Screw
5 12 #8 x 5/8"l Screw
6 3 1/4" x 2 1/2" Screw
7 7 #8 x 1/2" Pan Head Screw
8 1 Reed Switch
9 4 #8 Belt Guide Screw
10 2 1/4" Motor Screw
11 6 M8 x 60mm Screw
12 2 3/8" x 1 3/8" Bolt
13 8 M8 x 12mm Screw
14 2 M8 x 20mm Screw
15 4 #8 x 3/4" Shoulder Screw
16 2 #8 Star Washer
17 2 M8 Nut
18 2 3/8" Nut
19 1 1/4" Nut
20 5 Hood Clip
21 1 Clamp
22 1 Left Frame Rail
23 1 Right Frame Rail
24 1 Left Foot Rail
25 1 Right Foot Rail
26 1 Walking Platform
27 1 Walking Belt
28 6 Plastic Spacer
29 2 Belt Guide
30 2 Frame Pad
31 1 Front Roller/Pulley
32 2 Wheel
33 1 Drive Motor
34 1 Motor Belt
35 1 Frame
36 1 Right Cushion Foot
37 1 Left Cushion Foot
38 1 Idler Roller
39 1 Motor Hood
40 1 Motor Hood Cover
41 1 Controller
42 1 Electronics Bracket
43 7 Wire Tie
44 1 Storage Warning Decal
45 1 Power Switch
46 1 Power Cord
47 1 Receptacle
48 1 Belly Pan
49 1 Left Outside Upright Cover
50 1 Left Upright
51 1 Left Inside Upright Cover
52 1 Right Inside Upright Cover
53 1 Right Upright
54 1 Right Outside Upright Cover
55 1 Upright Wire
56 1 Warning Decal
57 2 Hand Warning Decal
58 2 Spring
59 1 Latch Frame
60 1 Upright Grommet
61 1 Console
62 1 Tablet Holder
63 1 Console Base
64 1 Console Frame
65 1 Magnet
66 2 Motor Isolator
67 1 Motor Bushing
68 1 Filter
69 1 Chinese Storage Warning Decal
70 1 Chinese Warning Decal
71 2 Chinese Hand Warning Decal
* – User’s Manual
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.

20
29
9
3
5
5
29
18
19
32
12
3
30
18
6
11
17
28
28
11
11
32
12
3
11 17
11
38
3
3
3
3
5
3
3
3
3
5
11
9
5
5
1
31
22
23
26
2427
25
6
37
36
6
5
5
28
28
7
35
34
3
65
21
8
30
1
66
67
10
33
EXPLODED DRAWING A Model No. PFTL28820-CH.0 R1020A