Pro-Form 190 ZLX User manual

USERʼS MANUAL
Serial Number
Decal
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. eep this manual
for future reference.
Model No. PFEVEX81409.0
Serial No.
Write the serial number in the
space above for reference.
www.iconeurope.com
QUESTIONS?
If you have questions, or if parts are
missing, please contact us:
Call: 08457 089 009
From Ireland: 053 92 36102
Website: www.iconsupport.eu
E-mail: Visit www.iconsupport.eu
Write:
ICON Health & Fitness, Ltd.
c/o HI Group PLC
Express Way
Whitwood, West Yorkshire
WF10 5QJ
U
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TABLE OF CONTENTS
WARNINGDECALPLACE ENT ..............................................................2
I PORTANTPRECAUTIONS ................................................................3
BEFOREYOUBEGIN ......................................................................4
ASSE BLY ...............................................................................5
HOWTOUSETHEEXERCISECYCLE ........................................................8
AINTENANCEANDTROUBLESHOOTING ...................................................10
EXERCISEGUIDELINES ...................................................................11
PROFOR is a registered trademark of ICON IP, Inc.
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning
decal(s). If a decal is missing or illegible, see
the front cover of this manual and request a
free replacement decal. Apply the decal in the
location shown. Note: The decal(s) may not be
shown at actual size.
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3
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your exercise cycle before using your exercise
cycle. ICON assumes no responsibility for personal injury or property damage sustained by or
through the use of this product.
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.
2. Use the exercise cycle only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the exercise cycle are ade-
quately informed of all precautions.
4. The exercise cycle is intended for home use
only. Do not use the exercise cycle in a com-
mercial, rental, or institutional setting.
5. eep the exercise cycle indoors, away from
moisture and dust. Place the exercise cycle
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is at least 2 ft. (0.6 m) of clearance
around your exercise cycle.
6. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
7. eep children under the age of 12 and pets
away from the exercise cycle at all times.
8. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the exercise cycle. Always wear
athletic shoes for foot protection.
9. The exercise cycle should not be used by
persons weighing more than 250 lbs.
(113 kg).
10. When adjusting the seat, insert the adjust-
ment knob into one of the holes in the seat
post. Do not insert the adjustment knob
under the seat post.
11. Always keep your back straight while using
the exercise cycle; do not arch your back.
12. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
IMPORTANT PRECAUTIONS
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Thank you for selecting the new PROFOR ®190 ZLX
exercise cycle. Cycling is an effective exercise for
increasing cardiovascular fitness, building endurance,
and toning the body. The 190 ZLX exercise cycle pro-
vides a 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 exercise cycle. 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.
Resistance Control
Seat
Adjustment Knob
Pedal/Strap
Console
Handlebar
Pulse Sensor
BEFORE YOU BEGIN
Wheel
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ASSEMBLY
Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the pack-
ing materials. Do not dispose of the packing materials until assembly is completed.
In addition to the included tool(s), assembly requires a Phillips screwdriver and an
adjustable wrench .
Note: If a part is not in the hardware kit, check to see if it has been preattached.
1. Attach the Front Stabilizer (A) to the Frame (B)
with two Long Bolts (C), two Curved Washers
(D), two Flat Washers (E), and two Acorn Nuts
(F).
2. Attach the Rear Stabilizer (G) to the Frame (B)
with two Long Bolts (C), two Curved Washers
(D), two Flat Washers (E), and two Acorn Nuts
(F).
C
A
B
1
ED
C
B
F
2
E
E
D
D
G
F
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3. Attach the Seat (H) to the Seat Post (I) with
three Seat Nuts (J) and three Seat Washers
(K).
Pull the Adjustment Knob (L) outward as far as
possible and insert the Seat Post (I) into the
Frame (B).
Then, release the Adjustment Knob (L) into an
adjustment hole in the Seat Post (I). Make sure
that the Adjustment nob is securely
engaged in an adjustment hole.
4. Orient the Upright ( ) as shown.
See the inset drawing. While a second person
holds the Upright ( ) near the Frame (B), con-
nect the Upper Wire (N) to the Lower Wire (O).
See the inset drawing. Then, connect the
Upper Cable (P) to the Lower Cable (Q) by
inserting the tip of the Upper Cable into the
bracket on the Lower Cable.
Insert the excess wire and cable into the Frame
(B). Then, slide the Upright ( ) onto the Frame.
Tip: Avoid pinching the wires and cables.
Attach the Upright ( ) to the Frame (B) with
four Short Bolts (R), four Flat Washers (E), and
four Curved Washers (D).
H
I
3
K
J
B
L
Avoid pinching
the wires and
cables
4
R
R
E
E
ED
D
D
R
B
N
P
QO
P
Q
N
O
B
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5. Orient the Handlebar (S) as shown.
While a second person holds the Handlebar (S)
near the Upright ( ), insert the Pulse Wires (T)
into the hole in the side of the Upright and pull
them upward out of the top of the Upright.
Tip: Avoid pinching the wires. Attach the
Handlebar (S) to the Upright ( ) with two Long
Bolts (C), two Curved Washers (D), two Flat
Washers (E), and two Acorn Nuts (F).
C
Avoid pinching
the wires
5
S
T
D
D
E
E
F
F
6. While a second person holds the Console (U)
near the Upright ( ), connect the console wires
to the Upper Wire (N) and to the Pulse Wires
(T).
Tip: Avoid pinching the wires. Slide the
Console (U) onto the Upright ( ).
Note: If there are two Console Screws (V),
attach the Console (U) to the Upright (M)
with the Console Screws. If there are no
Console Screws, they are not needed.
6
7
N
U
V
W
X
Console
Wires
T
7. Identify the Right Pedal (W), which is marked
with an “R.”
Using an adjustable wrench, firmly tighten the
Right Pedal (W) clockwise into the Right Crank
(X).
Tighten the Left Pedal (not shown) counter-
clockwise into the Left Crank (not shown).
IMPORTANT: Tighten both pedals as firmly
as possible. After using the exercise cycle
for one week, retighten the pedals.
8. Make sure that all parts are properly tightened before you use the exercise cycle. Note: After assembly
is completed, some extra parts may be left over. Place a mat beneath the exercise cycle to protect the floor.
Avoid pinching
the wires
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HOW TO USE THE EXERCISE CYCLE
HOW TO ADJUST THE SEAT POST
For effective exercise, the seat should be at the
proper height. As you pedal, there should be a slight
bend in your knees when the pedals are in the lowest
position.
To adjust the height
of the seat, first pull
the adjustment knob
outward. Next, slide
the seat post upward
or downward, and
align one of the
adjustment holes in
the seat post with the
indicated hole in the
frame. Release the
adjustment knob into
the frame. Make sure
that the adjustment
knob is inserted through one of the adjustment
holes in the seat post.
HOW TO ADJUST THE PEDAL STRAPS
To adjust the pedal straps, first pull the ends of the
straps off the tabs on the pedals. Adjust the straps to
the desired position, and press the ends of the straps
onto the tabs.
HOW TO ADJUST THE PEDALING RESISTANCE
To increase the
resistance of the
pedals, turn the
resistance control
clockwise; to
decrease the resis-
tance, turn the
control counterclock-
wise. IMPORTANT:
Stop turning the
control when turn-
ing becomes
difficult, or damage
may result.
FEATURES OF THE CONSOLE
The easy-to-use console features six modes that pro-
vide instant exercise feedback during your workouts.
The console modes are described below.
Scan (SCAN)—This mode displays the time, speed,
distance, calorie, and pulse modes, for a few seconds
each, in succession.
Time (TMR)—This mode displays the elapsed time.
Note: If you set a time goal (see step 2 on page 9),
this mode will display the time remaining in your work-
out.
Speed (SPD)—This mode displays your pedaling
speed, in kilometers per hour or miles per hour.
Distance (DST)—This mode displays the distance
you have pedaled during your workout, in kilometers
or miles. Note: If you set a distance goal (see step 2
on page 9), this mode will display the distance remain-
ing in your workout.
Calorie (CAL)—This mode displays the approximate
number of calories you have burned during your work-
out. Note: If you set a calorie-burning goal (see step 2
on page 9), this mode will display the number of calo-
ries still to be burned in your workout.
Pulse (PULSE)—This mode displays your heart rate
when you hold the handgrip pulse sensors.
Seat Post
Seat
Adjustment
Knob
Resistance
Control
Hole
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HOW TO INSTALL BATTERIES
The console requires two AA batteries; alkaline batter-
ies are recommended. Insert the batteries into the
battery compartment. Make sure that the batteries
are oriented as shown by the diagrams inside the
battery compartment. If there is a sheet of clear
plastic on the face of the console, remove it.
Note: You can set the console to display speed
and distance in either kilometers or miles. When
you insert batteries into the console, “KPH” will begin
to flash in the display. While “KPH” is flashing, you can
press the ODE button repeatedly to switch between
“KPH” (kilometers) and “ PH” (miles). A few seconds
after you have selected “KPH” or “ PH,” the unit of
measurement will be set.
HOW TO USE THE CONSOLE
Follow the steps below to operate the console.
1. Turn on the console.
To turn on the console, press any button on the
console or simply begin pedaling.
2. Set a workout goal if desired.
To set a time, dis-
tance, or
calorie-burning goal
for your workout,
first stop pedaling
and wait for the
word STOP to
appear in the dis-
play.
Next, press the
ODE button
repeatedly until the
letters T R, DST, or
CAL appear near the
lower edge of the
display. Make sure
that the word
SCAN does not appear.
Next, press the UP
button repeatedly to
set a goal. To set a
goal quickly, hold
down the UP button.
To reset the goal,
press the RESET
button.
3. Select a mode.
Scan mode—To
select the scan
mode, repeatedly
press the ODE
button until the word
SCAN appears in
the display.
Time, speed, dis-
tance, or calorie
mode—To select
one of these modes
for continuous dis-
play, repeatedly
press the ODE
button until the
desired selection appears in the display. Make
sure that the word SCAN does not appear in
the display.
Note: To reset the time, distance, or calorie mode,
first make sure that the word STOP appears in the
display. Next, press the ODE button until the let-
ters T R, DST, or CAL appear in the display.
ake sure that the word SCAN does not appear.
Then, press the RESET button.
Batteries
Battery Cover
Console
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4. Begin pedaling and follow your progress with
the display.
As you exercise, the console will display the
mode(s) that you select. If you have set a workout
goal, a tone will sound for several seconds when
you reach your goal.
5. Measure your heart rate, if desired.
If there are sheets
of clear plastic on
the metal contacts
of the handgrip
pulse sensor,
remove the plastic.
Place your hands on
the handgrip pulse
sensor, with your
palms on the con-
tacts. Avoid moving
your hands. When your pulse is detected, your
heart rate will be shown.
For the most accurate heart rate reading, continue
to hold the handgrips for about 30 seconds.
If your heart rate is not shown, make sure that
your hands are positioned as described. Avoid
moving your hands excessively or squeezing the
metal contacts too tightly. For optimal perfor-
mance, periodically clean the metal contacts using
a soft cloth; never use alcohol, abrasives, or
chemicals to clean the contacts.
6. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for a few seconds, the
word STOP will appear in the display, and the con-
sole will pause.
The console has an “auto-off” feature. If the pedals
do not move and the console buttons are not
pressed for a few minutes, the power will turn off
automatically to save the batteries.
etal Contacts
Inspect and tighten all parts of the exercise cycle reg-
ularly. Replace any worn parts immediately.
Some replacement parts are available; for information
about ordering replacement parts, see the front cover
of this manual.
To clean the exercise cycle, use a damp cloth and a
small amount of mild detergent. IMPORTANT: To
avoid damage to the console, keep liquids away
from the console and keep the console out of
direct sunlight.
BATTERY REPLACEMENT
If the console display becomes dim, the batteries
should be replaced; most console problems are the
result of low batteries.
To replace the batteries, see HOW TO INSTALL
BATTERIES on page 9 and insert two batteries into
the console.
MAINTENANCE AND TROUBLESHOOTING
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11
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.
WOR OUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching
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
stretching. 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.
EXERCISE GUIDELINES
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 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.
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Part No. 289558 R1109A Printed in China © 2009 ICON IP, Inc.
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