PRO-FORM 505 CST PFTL60913.1 (01) PDF Document

To reduce the risk of burns, fire, electric shock, or injury, read all important precautions and instructions before using your treadmill.

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 with pre-existing health problems.

3. Use the treadmill only as described in this manual.

4. The treadmill is intended for home use only. Do not use it in any commercial, rental, or institutional setting.

5. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage, covered patio, or near water.

6. 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.

7. Do not operate the treadmill where aerosol products are used or where oxygen is being administered.

8. Keep children under age 12 and pets away from the treadmill at all times.

9. The treadmill should be used only by persons weighing 325 lbs. (147 kg) or less.

10. Never allow more than one person on the treadmill at a time.

11. Wear appropriate exercise clothes. Do not wear loose clothes that could become caught. Athletic support clothes are recommended. Always wear athletic shoes. Never use the treadmill with bare feet, wearing only stockings, or in sandals.

12. Plug the power cord into a surge suppressor (not included), and plug the surge suppressor into an appropriate outlet. To avoid overloading the circuit, do not plug other electrical devices, except for low-power devices such as cell phone chargers, into the surge suppressor or into an outlet on the same circuit.

13. Use only a surge suppressor that meets all of the specifications described on page 16 of the manual.

14. Failure to use a properly functioning surge suppressor could result in damage to the control system. If the control system is damaged, the walking belt may slow, accelerate, or stop unexpectedly, which may result in a fall and serious injury.

15. Keep the power cord and the surge suppressor 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.

17. Read, understand, and test the emergency stop procedure before using the treadmill. 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.

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.

21. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed.

22. The heart rate monitor is not a medical device. Various factors, including the user’s movement, may affect the accuracy of heart rate readings. It is intended only as an exercise aid in determining heart rate trends.

23. Never leave the treadmill unattended while it is running. Always remove the key, press the power switch into the off position, and unplug the power cord when not in use.

24. Do not attempt to move the treadmill until it is properly assembled. You must be able to safely lift 45 lbs. (20 kg) to move the treadmill.

25. When folding or moving the treadmill, make sure that the storage latch is holding the frame securely in the storage position.

26. Do not change the incline of the treadmill by placing objects under it.

27. Never insert any object into any opening on the treadmill.

28. Inspect and properly tighten all parts of the treadmill regularly.

29. DANGER: Always unplug the power cord immediately after use, before cleaning, and before performing maintenance and adjustment procedures. Never remove the motor hood unless instructed by an authorized service representative.

30. Over-exercising may result in serious injury or death. If you feel faint, become short of breath, or experience pain while exercising, stop immediately and cool down.

The warning decals on the PRO-FORM 505 CST PFTL60913.1 provide the following instructions to protect yourself and others from the risk of serious injury:

WARNING:

• Stand only on the side rails when starting or stopping the treadmill.

• Change speed in small increments.

• Hold handrails to prevent falling, and always wear the safety clip while operating the treadmill.

• Stop if you feel faint, dizzy, or short of breath.

• Fully engage the storage latch before the treadmill is moved or stored.

• Incline should be set to zero before folding the treadmill into a storage position.

• Never allow children on or around the treadmill.

• Remove the safety key when the treadmill is not in use.

• Keep clothing, fingers, and hair away from moving parts.

• Never try to adjust or fix the belt while it is moving.

• Always wear athletic shoes while operating the treadmill.

CAUTION:

• KEEP HANDS AND FEET AWAY FROM THIS AREA WHILE THE TREADMILL IS IN OPERATION.

Assembly requires two persons. Place all parts in a cleared area and remove packing materials. Do not use power tools. If there is an oily substance on the treadmill exterior, wipe it off with a soft cloth and a mild, non-abrasive cleaner.

Step 1: Make sure the power cord is unplugged. Press a Base Cap (74) into each side of the Base (85).

Step 2: Identify the Right Upright (90). Have a second person hold it near the Base (85). Tie the wire tie in the Right Upright securely around the end of the Upright Wire (81). Insert the Upright Wire into the lower end of the Right Upright as you pull the other end of the wire tie out.

Step 3: Lay the Right Upright (90) near the Base (85). Press the Grommet (77) into the square hole in the Right Upright, ensuring not to pinch the ground wire. Attach the ground wire to the Right Upright (90) with one #8 x 1/2″ Silver Screw (10).

Step 4: Hold the Right Upright (90) against the Base (85), being careful not to pinch the wires. Partially tighten three 3/8″ x 4″ Screws (7) with three 3/8″ Star Washers (13). Do not fully tighten yet. Attach the Left Upright (not shown) in the same way (note: no wires on the left side).

Step 5: Identify the Left and Right Base Covers (82, 83). Slide them onto the Left and Right Uprights (89, 90).

Step 6: Set a Handrail (84) on the Right Upright (90). Ensure the Upright Wire (81) is not pinched. Attach the Handrail with two 5/16″ x 2 1/4″ Screws (28) and two 5/16″ Star Washers (11). Start both screws, then tighten. Attach the other Handrail similarly. Remove and discard the two indicated screws (A) from both Handrails.

Step 7: Set the console assembly face down on a soft surface. Remove and save the four 1/4″ x 1/2″ Screws (2). Attach the Left Tray (36) with four #8 x 1/2″ Screws (1). Start all four screws, then tighten. Do not overtighten. Attach the Right Tray (27) in the same way.

Step 8: With a second person, hold the console assembly near the Handrails (84). Connect the Upright Wire (81) to the console wire. The connectors should snap into place. If they do not, turn one connector and try again. Then, remove the wire tie from the Upright Wire.

Step 9: Set the console assembly on the Handrails (84), being careful not to pinch wires. Insert the excess Upright Wire (81) into the Right Upright (90). Attach the console assembly with the four 1/4″ x 1/2″ Screws (2) from step 7 and four 1/4″ Star Washers (26). Do not tighten yet.

Step 10: To avoid damaging the Pulse Crossbar (5), do not use power tools or overtighten screws. Tighten four #10 x 3/4″ Screws (9) with four 1/4″ Star Washers (26) into the Pulse Crossbar and Handrails (84). Start all four screws, then tighten them. Now, tighten the four 1/4″ x 1/2″ Screws (2) from step 9.

Step 11: Attach the Left Handrail Insert (79) to the left Handrail (84) with three #8 x 3/4″ Screws (4). Slide the insert up against the console assembly before tightening the screws. Attach the Right Handrail Insert (31) in the same way.

Step 12: Slide the Left Handrail Cover (87) up against the console assembly and tighten a #8 x 3/4″ Screw (4) into the bottom. Do not overtighten. Attach the Right Handrail Cover (8) similarly.

Step 13: Orient the Latch Housing (62) as shown. Attach it to the Left Upright (89) with two 1/4″ x 4 1/2″ Screws (6) and two 1/4″ Star Washers (26). Start both screws, then tighten.

Step 14: Firmly tighten all six 3/8″ x 4″ Screws (7). Then, slide the Left and Right Base Covers (82, 83) downward into place.

Step 15: Make sure all parts are properly tightened. If there are plastic sheets on the decals, remove them. Place a mat under the treadmill to protect the floor. Keep the treadmill out of direct sunlight to avoid console damage. Keep the included hex key in a secure place for walking belt adjustments.

Your treadmill can be damaged by sudden voltage changes. To decrease this risk, always use a surge suppressor with the treadmill.

Use a Surge Suppressor

Use only a surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. It must be electrically rated for 120 volts AC and 15 amps and have a monitoring light to indicate it is functioning properly.

Plug in the Power Cord

The treadmill must be grounded. The power cord has a plug with a grounding pin. Plug the power cord into a surge suppressor, and then plug the surge suppressor into an appropriate outlet that is properly installed and grounded. The outlet must be on a nominal 120-volt circuit capable of carrying 15 or more amps. To avoid overloading the circuit, do not plug other electrical devices (except for low-power devices) into the same circuit. IMPORTANT: The treadmill may not be compatible with AFCI-equipped outlets.

DANGER: Improper connection of the power cord increases the risk of electric shock. Do not modify the plug. If it will not fit an outlet, have a proper outlet installed by a qualified electrician.

IMPORTANT: If the treadmill has been exposed to cold temperatures, allow it to warm to room temperature before turning on the power to avoid damaging the console displays or other electrical components.

1. Plug in the power cord as instructed. Locate the power switch on the treadmill frame near the power cord. Press the power switch into the reset position.

2. Next, stand on the foot rails of the treadmill. Find the clip attached to the key and slide it onto the waistband of your clothes. Then, insert the key into the console. After a moment, the displays will light.

3. 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 taking a few steps backward; if the key is not pulled from the console, adjust the clip’s position.

4. Before you use the treadmill, ensure the console shows the correct incline level: Press the Incline increase button once. Then, press either the Incline decrease button or the lowest Quick Incline button to set the treadmill to its lowest setting. When the frame stops moving, the treadmill is ready for use.

Note on Demo Mode: If the displays light as soon as you plug in the power cord and press the power switch, the demo mode is on. To turn it off, hold down the Stop button for a few seconds. If the displays remain lit, see the Information Mode instructions to turn it off.

1. Insert the key into the console. See “HOW TO TURN ON THE POWER.”

2. Select the manual mode. When the key is inserted, the manual mode is automatically selected. If an onboard workout has been selected, press the Manual button on the console.

3. Start the walking belt. Press the Start button, the Speed increase button, or one of the Quick Speed buttons (1-10). If you press Start or the Speed increase button, the belt will start at 1 mph. Change the speed by pressing the Speed increase and decrease buttons. Each press changes the speed by 0.1 mph; holding the button changes it in increments of 0.5 mph. Pressing a Quick Speed button will cause the belt to gradually adjust to that speed. To stop the belt, press the Stop button. To restart, press the Start button or the Speed increase button.

4. Change the incline as desired. Press the Incline increase or decrease button or one of the Quick Incline buttons (0-10). The treadmill will gradually adjust to the selected incline.

5. Follow your progress with the displays.

• The matrix display shows a 1/4 mile (400 m) track. Indicators will appear as you exercise.

• The lower left display shows elapsed time and distance. It will briefly show the incline setting when you change it.

• The lower right display shows the speed and approximate calories burned. It will also show your heart rate when using the monitor.

• The upper display can show elapsed time, distance, approximate calories burned, or speed. Press the Priority Display button to cycle through the options.

• To reset the displays, press Stop, remove the key, and reinsert it.

1. Insert the key into the console.

2. Select an onboard workout. Press the Calorie, Intensity, Speed, or Incline button repeatedly until the desired workout appears. The display will show workout details like max incline, duration, and max speed, along with a profile of the speed settings.

3. Start the workout. Press the Start button or the Speed increase button. The treadmill will automatically adjust to the first speed and incline setting. Hold the handrails and begin walking. Each workout is divided into segments with pre-programmed speed and incline settings.

4. Follow your progress. The workout profile will show your progress, with the flashing segment representing the current segment. The height of the flashing segment indicates the speed. At the end of each segment, tones will sound, and the profile will advance. The treadmill will adjust to new settings automatically.

5. Override settings if needed. You can manually override the speed or incline settings by pressing the respective buttons. However, the treadmill will revert to the programmed settings for the next segment.

6. Stopping the workout. To stop the workout, press the Stop button. To resume, press the Start button or Speed increase button. The belt will start at 1 mph and then adjust to the next segment’s settings when it begins.

7. When you are finished exercising, remove the key from the console. Follow the steps for finishing your exercise session.

Before using the handgrip heart rate monitor, remove the plastic sheets from the metal contacts and ensure your hands are clean.

To measure your heart rate, stand on the foot rails and place your hands on the metal contacts. Avoid moving your hands. When your pulse is detected, your heart rate will be shown on the display. For the most accurate reading, continue to hold the contacts for about 15 seconds.

1. Step onto the foot rails and press the Stop button.

2. Adjust the incline of the treadmill to zero. The incline must be at zero when you fold the treadmill to avoid damage.

3. Remove the key from the console and store it in a secure place.

4. Press the power switch into the off position and unplug the power cord. IMPORTANT: If you do not do this, the treadmill’s electrical components may wear prematurely.

1. To play music or audiobooks through the console sound system, plug a 3.5 mm male to 3.5 mm male audio cable (not included) into the jack on the console and into a jack on your MP3 player, CD player, or other personal audio player. Ensure the audio cable is fully plugged in.

2. Press the play button on your personal audio player.

3. Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your personal audio player.

4. If you are using a personal CD player and the CD skips, set the player on the floor or another flat surface instead of on the console.

The information mode tracks treadmill usage, allows you to select a unit of measurement, and lets you turn the display demo mode on or off.

To select the information mode, insert the key into the console while holding down the Stop button. Then, release the Stop button. The following information will be shown:

• Upper display: Total number of hours the treadmill has been used.

• Lower left display: Total number of miles or kilometers the walking belt has moved.

• Lower right display: An “E” for English miles or an “M” for metric kilometers. Press the Speed increase button to change the unit of measurement if desired.

• Display Demo Mode: If the demo mode is turned on, a “d” will appear in the lower right display. To turn the demo mode on or off, press the Speed decrease button.

To exit the information mode, remove the key from the console.

How to Fold the Treadmill

Before folding, adjust the incline to zero, remove the key, and unplug the power cord. CAUTION: You must be able to safely lift 45 lbs. (20 kg).

1. Hold the metal frame firmly in the location shown by the arrow. CAUTION: Do not hold the frame by the plastic foot rails. Bend your legs and keep your back straight as you raise the frame about halfway to the vertical position.

2. Hold the frame firmly with your right hand. Pull the latch knob to the left and hold it. Raise the frame until the latch plate is aligned with the latch pin. Then, slowly release the latch knob; make sure the latch pin is resting on the latch plate.

How to Move the Treadmill

Before moving, fold the treadmill as described above. CAUTION: Make sure the latch knob is locked in the storage position. Moving the treadmill may require two people.

1. Hold the frame and one of the handrails, and place one foot against a wheel.

2. Pull back on the handrail until the treadmill rolls on the wheels, and carefully move it to the desired location. CAUTION: Do not move the treadmill without tipping it back, do not pull on the frame, and do not move it over an uneven surface.

3. Place one foot against a wheel and carefully lower the treadmill.

1. Hold the upper end of the treadmill with your right hand. Pull the latch knob to the left and hold it. Next, lower the frame until it is past the latch pin. Make sure the pin does not hit the foot rail. Then, release the latch knob.

2. Hold the metal frame firmly with both hands and lower it to the floor. CAUTION: Do not hold the frame by the plastic foot rails, and do not drop the frame. Bend your legs and keep your back straight.

a. Make sure the power cord is plugged into a surge suppressor and that the surge suppressor is plugged into a properly grounded outlet. Use only a surge suppressor that meets all specifications. IMPORTANT: The treadmill is not compatible with GFCI-equipped outlets and may not be compatible with AFCI-equipped outlets.

b. After the power cord is plugged in, make sure 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, it has tripped. To reset it, wait for five minutes and then press the switch back in.

The console features a display demo mode. If the displays remain lit when you remove the key, the demo mode is turned on. To turn off the demo mode, hold down the Stop button for a few seconds. If the displays are still lit, access the INFORMATION MODE to turn off the demo mode.

a. Remove the key from the console and UNPLUG THE POWER CORD. Next, remove the five #8 x 3/4″ Screws (4) and carefully pivot off the Motor Hood (65).

b. Locate the Reed Switch (52) and the Magnet (50) on the left side of the Pulley (49). 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 1/8 in. (3 mm). If necessary, loosen the #8 x 3/4″ Truss Head Screw (14), move the Reed Switch slightly, and then retighten the Screw. Reattach the Motor Hood, and run the treadmill for a few minutes to check for a correct speed reading.

a. Check the power switch. If it has tripped, wait for five minutes and then press the switch back in.

b. Make sure the power cord is plugged in. If it is, unplug it, wait for five minutes, and then plug it back in.

c. Remove the key from the console, and then reinsert it.

a. To recalibrate the incline system, hold down the Stop button and the Speed increase button, insert the key into the console, and then release both buttons. Press the Stop button and then press the Incline increase or decrease button. The treadmill will automatically rise to the maximum incline level and then return to the minimum level. If the incline system does not begin calibrating, press the Stop button again, and then press the Incline increase or decrease button again. When the incline system is calibrated, remove the key from the console.

a. Use only a surge suppressor that meets all of the specifications described in the manual.

b. If the walking belt is overtightened, treadmill performance may decrease. Remove the key and UNPLUG THE POWER CORD. Using the hex key, turn both idler roller screws counterclockwise, 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each edge 2 to 3 in. (5 to 7 cm) off the walking platform. Keep the belt centered. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the 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 platform unless instructed by an authorized service representative. If you suspect the walking belt needs more lubricant, refer to the front cover of the manual.

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 counterclockwise 1/2 of a turn. Be careful not to overtighten the walking belt. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. 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 correctly tightened, you should be able to lift each edge of the belt 2 to 3 in. (5 to 7 cm) off the walking platform. Keep the belt centered. Then, plug in the power cord, insert the key, and carefully walk on the treadmill for a few minutes. Repeat until the belt is properly tightened.

Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or with pre-existing health problems.

EXERCISE INTENSITY

Use your heart rate to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise based on age.

• Burning Fat: To burn fat effectively, exercise at a low intensity for a sustained period. Your body begins to use stored fat calories after the first few minutes of exercise. Adjust your intensity until your heart rate is near the lowest number in your training zone.

• Aerobic Exercise: To strengthen your cardiovascular system, perform activity that requires large amounts of oxygen for prolonged periods. Adjust your intensity until your heart rate is near the highest number in your training zone.

WORKOUT 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.

• Training Zone Exercise: Exercise for 20 to 30 minutes with your heart rate in your training zone. During the first few weeks, do not keep your heart rate in the zone for longer than 20 minutes. Breathe regularly and deeply; never hold your breath.

• Cooling Down: Finish with 5 to 10 minutes of stretching to increase flexibility and help 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, you may complete up to five workouts each week, if desired.

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 further stretch 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.

Note: Specifications are subject to change without notice. *These parts are not illustrated.