PRO-FORM 505 SPX PFEX92320.0 (01) PDF Document

To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your exercise bike before using your exercise bike.

1. It is the responsibility of the owner to ensure that all users of the exercise bike are adequately informed of all 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 exercise bike is not intended for use by persons with reduced physical, sensory, or mental capabilities or lack of experience and knowledge, unless they are given supervision or instruction about use of the exercise bike by someone responsible for their safety.

4. Use the exercise bike only as described in this manual.

5. The exercise bike is intended for home use only. Do not use the exercise bike in a commercial, rental, or institutional setting.

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

7. Place the exercise bike 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 the exercise bike.

8. Inspect and properly tighten all parts each time the exercise bike is used. Replace any worn parts immediately.

9. Keep children under age 16 and pets away from the exercise bike at all times.

10. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the exercise bike. Always wear athletic shoes for foot protection.

11. The exercise bike should not be used by persons weighing more than 250 lbs. (113 kg).

12. Be careful when mounting and dismounting the exercise bike.

13. Always keep your back straight while using the exercise bike; do not arch your back.

14. The exercise bike does not have a freewheel; the pedals will continue to move until the flywheel stops. Reduce your pedaling speed in a controlled way.

15. To stop the flywheel quickly, press the resistance knob downward.

16. When the exercise bike is not in use, tighten the resistance knob completely to prevent the flywheel from moving.

17. To avoid damaging the brake pads, do not lubricate the brake pads.

18. 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.

The PRO-FORM 505 SPX PFEX92320.0 has two main warning decals. If a decal is missing or illegible, you should request a free replacement.

First Decal (WARNING):

• Misuse of this machine may result in serious injury.

• Read user’s manual prior to use and follow all warnings and instructions.

• Do not allow children on or around machine.

• Pedals continue to spin when you stop pedaling.

• Spinning pedals can cause injury.

• Reduce pedal speed in a controlled manner.

• User weight must not exceed 250 pounds.

• This product should always be used on a level surface.

• This product is not intended for therapeutic use.

• Set the resistance to maximum when the bike is not in use.

• Replace label if damaged, illegible, or removed.

Second Decal (CAUTION):

• To stop, reduce your pedal speed in a controlled way.

• To stop quickly, use the brake.

• Pedals will continue to spin so use caution when slowing and stopping.

The main parts of the PRO-FORM 505 SPX PFEX92320.0 are:

• Console

• Handlebar

• Adjustment Knob (for handlebar)

• Wheel

• Leveling Foot (front and rear)

• Pedal/Strap

• Adjustment Knobs (for saddle)

• Saddle

• Resistance Knob

The dimensions are: Length: 3 ft. 9 in. (114 cm), Width: 1 ft. 8 in. (51 cm).

Before beginning assembly:

• Assembly requires two persons.

• Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you finish all assembly steps.

• Left parts are marked “L” or “Left” and right parts are marked “R” or “Right.”

In addition to the included tool(s), assembly requires the following tool(s):

• one adjustable wrench

• one rubber mallet

Assembly may be easier if you have a set of wrenches. To avoid damaging parts, do not use power tools.

Step 1: It is recommended to register your product first.

Step 2: If there are shipping tubes attached to the front and rear of the Frame (1), remove and discard them. Orient the Front Stabilizer (4) as shown in the manual. Attach the Front Stabilizer (4) to the Frame (1) with two M8 x 55mm Carriage Bolts (9), two M8 Washers (3), and two M8 Flange Nuts (2).

Step 3: Attach the Rear Stabilizer (5) to the Frame (1) with two M8 x 55mm Carriage Bolts (9), two M8 Washers (3), and two M8 Flange Nuts (2).

Step 4: Orient the Saddle (31) as shown. Slide the Saddle (31) onto the Saddle Carriage (32); make sure that the Saddle is level and is pointing straight ahead. Then, tighten the two nuts (A) beneath the Saddle.

Step 5: Orient the Handlebar (7). Locate the Adjustment Knob (15) on the front of the Frame (1). Loosen the Adjustment Knob and pull it outward. Then, insert the Handlebar (7) into the Frame. Move the Handlebar (7) upward or downward to the desired position, release the Adjustment Knob (15) into an adjustment hole in the Handlebar, and then tighten the Adjustment Knob. Make sure that the Adjustment Knob is firmly engaged in an adjustment hole.

Step 6: Identify the Right Pedal (11). Using an adjustable wrench, firmly tighten the Right Pedal (11) clockwise into the Right Crank Arm (49). Firmly tighten the Left Pedal (not shown) counterclockwise into the Left Crank Arm (not shown). IMPORTANT: You must turn the Left Pedal counterclockwise to attach it.

Step 7: Install two AAA batteries (not included) into the Console (58). Alkaline batteries are recommended. Remove the battery cover and insert the batteries into the battery compartment (B), orienting them as shown by the diagram inside. Then, reattach the battery cover.

Step 8: Slide the Console (58) onto the Console Bracket (10) on the Handlebar (7).

Step 9: Hold the wire (C) on the Reed Switch (59) on the left side of the exercise bike. Connect this wire to the wire on the Console (58).

Step 10: Insert the wire (C) from the Reed Switch (59) into the Clip (64) on the left side of the Frame (1). Next, insert the Reed Switch (59) into the Clamp (30) on the Frame (1). Then, rotate the Flywheel (37) so that the Magnet (20) is facing the Reed Switch (59). Move the Reed Switch (59) so that it is 1/2″ (1–2 cm) away from the Magnet (20).

Step 11: After the exercise bike is assembled, inspect it to make sure that it is assembled correctly and that it functions properly. Make sure that all parts are properly tightened before you use the exercise bike. Place a mat under the exercise bike to protect the floor.

To Adjust the Angle and Forward/Backward Position:

To adjust the saddle, loosen the nuts (A) on the saddle clamp a few turns. Then, tilt the saddle upward or downward, or slide the saddle forward or backward to the desired position. Once you find a comfortable position, retighten the nuts.

To Adjust the Horizontal Position of the Saddle:

First, loosen the adjustment knob (B) and pull it downward. Then, move the saddle forward or backward. Release the adjustment knob into an adjustment hole in the saddle carriage, and firmly tighten the adjustment knob. Make sure that the adjustment knob is engaged in an adjustment hole.

To Adjust the Saddle Post Height:

For effective exercise, the saddle should be at the proper height where there is a slight bend in your knees when the pedals are in the lowest position. To adjust the height, first loosen the adjustment knob (C) and pull it outward. Then, move the saddle post upward or downward. Release the adjustment knob into an adjustment hole in the saddle post and firmly tighten it. Make sure the adjustment knob is engaged in an adjustment hole.

To adjust the height of the handlebar, first loosen the adjustment knob (D) and pull it outward. Then, move the handlebar upward or downward, release the adjustment knob into an adjustment hole in the handlebar, and firmly tighten the adjustment knob. Make sure that the adjustment knob is engaged in an adjustment hole.

If the exercise bike rocks slightly on your floor during use, turn one or more of the leveling feet on the front and rear stabilizers until the rocking motion is eliminated.

Adjusting Resistance:

• To increase the resistance of the pedals, turn the resistance knob (E) clockwise.

• To decrease the resistance, turn the resistance knob counterclockwise.

Using the Brake:

To stop the flywheel, push the resistance knob downward. The flywheel should quickly come to a complete stop.

Important: When the exercise bike is not in use, tighten the resistance knob completely.

Maintenance:

Regular maintenance is important for optimal performance and to reduce wear. Inspect and properly tighten all parts each time the exercise bike is used. Replace any worn parts immediately.

Cleaning:

To clean the exercise bike, 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.

Dim Display:

If the console display becomes dim, replace the batteries (see assembly step 7); most console problems are the result of low batteries.

Battery Saving:

If the exercise bike will not be used for an extended period of time, remove the batteries from the console.

Incorrect Feedback:

If the console does not display correct feedback, the reed switch should be adjusted. To do this, refer to assembly step 10. Slide the Reed Switch (59) slightly closer to or away from the Magnet (20). Then, turn the Flywheel (37) for a moment. Repeat these actions until the console displays correct feedback.

The console features six modes that provide instant exercise feedback:

• Scan (SCAN)—This mode displays the time, speed, distance, calories, and odometer modes, for a few seconds each, in a repeating cycle.

• Time (TIME)—This mode displays the elapsed time. If you set a time goal, this display will show the time remaining in your workout.

• Speed (SPEED)—This mode displays your pedaling speed, in miles per hour.

• Distance (DIS)—This mode displays the distance that you have pedaled during your workout, in miles. If you set a distance goal, this display will show the distance remaining in your workout.

• Calories (CAL)—This mode displays the approximate number of calories you have burned during your workout. If you set a calorie-burning goal, this display will show the number of calories yet to be burned.

• Odometer (ODO)—This mode displays the total distance, in miles, that has been pedaled since the odometer was last reset. To reset the odometer, remove the batteries from the console and then reinsert them.

Make sure that batteries are installed in the console. If there is a sheet of plastic on the console, remove it.

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, distance, or calorie-burning goal, press the Mode button repeatedly until TIME, DIS, or CAL appears in the display. Make sure the word SCAN does not appear. Next, press the Set button repeatedly to set a goal. To set a goal quickly, hold down the Set button. To reset the goal, press and hold the Mode button until zeros appear in the display.

3. Begin pedaling and follow your progress with the display.

• Scan mode—To select the scan mode, press the Mode button repeatedly until the word SCAN appears in the display.

• Time, speed, distance, calories, or odometer mode—To select one of these modes for continuous display, press the Mode button repeatedly until the name of the desired mode appears. Make sure SCAN does not appear.

When a workout goal is not set, an upward-pointing arrow will appear. When a workout goal is set, a downward-pointing arrow will appear, and the display will count down.

4. When you are finished exercising, the console will turn off automatically.

If the pedals do not move for a few seconds, the console will pause. The console has an auto-off feature and will turn off automatically after a few minutes of inactivity to save the batteries.

Exercise Intensity:

Whether your goal is to burn fat or strengthen your cardiovascular system, exercising at the proper intensity is key. You can use your heart rate as a guide. Refer to the heart rate chart to find your “training zone” based on your age.

• Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period. 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. 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 in the manual. 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.

The chart below shows recommended heart rates for fat burning and aerobic exercise. Find your age at the bottom of the chart (ages are rounded off to the nearest 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.

• 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 minutes 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 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.

Move slowly as you stretch; never bounce. The correct form for several basic stretches is shown below:

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.

Note: Specifications are subject to change without notice. Some parts may not be illustrated.