ProForm Home Gym PFST51080 User Manual

¨
Model No. PFST51080  
Serial No.  
Write the serial number in the  
space above for future reference.  
Serial  
Number  
Decal  
QUESTIONS?  
As a manufacturer, we are  
committed to complete customer  
satisfaction. If you have ques-  
tions, or if there are missing  
parts, we will guarantee com-  
plete satisfaction through direct  
assistance from our factory.  
TO AVOID UNNECESSARY  
DELAYS, PLEASE CALL DIRECT  
TO OUR TOLL-FREE CUSTOMER  
HOT LINE. The trained techni-  
cians on our customer hot line  
will provide immediate assis-  
tance, free of charge to you.  
CUSTOMER HOT LINE:  
1-800-999-3756  
Mon.ÐFri., 6 a.m.Ð6 p.m. MST  
VISIT OUR WEBSITE:  
CAUTION  
Read all precautions and  
instructions in this manual  
before using this equipment.  
Keep this manual for future  
reference.  
USERÕS MANUAL  
 
BEFORE YOU BEGIN  
Thank you for selecting the new PROFORM¨ 225C  
stepper. The 225C stepper blends advanced engi-  
neering with contemporary styling to provide you with  
a low-impact workout in the convenience and privacy  
of your own home.  
Customer Service Department toll-free at 1-800-999-  
3756, Monday through Friday, 6 a.m. until 6 p.m.  
Mountain Time (excluding holidays). To help us assist  
you, please mention the product model number and  
serial number when calling. The model number is  
PFST51080. The serial number can be found on a  
decal attached to the stepper (see the front cover of  
this manual for the location of the decal).  
For your benefit, read this manual carefully before  
you use the PROFORM¨ 225C stepper. If you have  
questions after reading the manual, please call our  
PART IDENTIFICATION CHART  
Use the drawings below to identify the small parts used in assembly. The number in parenthesis below each  
drawing refers to the key number of the part, from the PART LIST on page 10. The second number refers to the  
quantity used in assembly. Note: If a part is not found in the parts bag, check to see if it has been  
preassembled.  
M10 Locknut (15)Ð8  
M8 Lock Washer (23)Ð2  
M10 x 40mm Bolt (25)Ð2  
M8 x 19mm Button  
Head Bolt (21)Ð2  
M10 x 82mm Carriage Bolt (24)Ð2  
M4 x 12mm Console  
Screw (22)Ð4  
M4 x 10mm Screw (28)Ñ8  
M4 x 16mm Screw (27)Ñ4  
3
 
ASSEMBLY  
Place all parts of the stepper in a cleared area and remove the packing materials. Do not dispose of the packing  
materials until assembly is completed. Assembly requires the included allen wrench  
, a phillips  
.
screwdriver  
, two adjustable wrenches  
and a rubber mallet  
1. Attach the Stabilizer (8) to the Base (2) with two  
M10 x 82mm Carriage Bolts (24) and two M10  
Locknuts (15).  
1
15  
1
Slide the Upright (1) onto the threaded bolts in the  
Base (2). Make sure that the Upright is angled in  
the direction shown. Attach the Upright with four  
M10 Locknuts (15).  
2
8
15  
24  
2. Refer to drawing 2a. Identify the Right Pedal Leg (7)  
and the Left Pedal Leg (6). Note the positions of the  
welded tubes and the Magnet (26).  
2a  
2b  
11  
Tubes  
26  
Refer to drawing 2b. Attach a Pedal (11) to each  
Pedal Leg (6, 7) with four M4 x 10mm Screws (28).  
6
7
6, 7  
28  
3. Slide a Metal Cap (30) onto the indicated shaft on  
the Base (2). Make sure that the open side of the  
Metal Cap is facing the Base.  
3
Next, apply grease to the shaft on the Base (2).  
Apply Grease  
to Shaft  
Apply grease to the Pedal Leg Bushings (16) that  
are in the Right Pedal Leg (7).  
6
Apply  
Grease  
Slide the Right Pedal Leg (7) onto the shaft on the  
Base (2). Tap a 3/4Ó Axle Cap (17) onto the shaft.  
2
30  
Repeat this step to attach the Left Pedal Leg (6).  
16  
17  
7
4
 
4. Apply grease to the lower shafts on the Upright (1).  
4
Apply  
Grease  
19  
18  
Slide a Cylinder Spacer (19) and a Resistance  
Cylinder (9) onto each of the lower shafts on the  
Upright (1). Make sure that the Resistance  
Cylinders are turned so the arrows are on the  
side shown. Tap a 5/8Ó Axle Cap (18) onto each  
shaft.  
Arrow  
9
19  
18  
1
9
Attach the lower ends of the Resistance Cylinders  
(9) to the brackets on the Right and Left Pedals (6,  
7) with the M10 x 40mm Bolts (25) and two M10  
Locknuts (15).  
7
15  
25  
6
Bracket  
5. Insert the Handlebar Bushings (20) into the Right  
and Left Handlebars (4, 5). Slide the Handlebar  
Bushings and the Handlebars onto the upper shafts  
on the Upright (1). While another person holds the  
Handlebars, slide the Top Handlebar (3) into the  
Right and Left Handlebars. Loosely thread four M4 x  
16mm Screws (27) into the Handlebars and the Top  
Handlebar. Do not tighten the Screws yet.  
5
3
27  
12  
21  
5
27  
23  
Insert the Reed Switch Wire (12) through the Top  
Handlebar (3). Attach the Top Handlebar to the  
Upright (1) with two M8 x 19mm Button Head Bolts  
(21) and two M8 Lock Washers (23).  
21  
1
4
Tighten the four M4 x 16mm Screws (27).  
20  
6. Plug the Reed Switch Wire (12) into the socket in  
the back of the Console (10). Next, insert the  
excess Reed Switch Wire down into the Upright (1).  
Attach the Console to the Upright with four M4 x  
12mm Console Screws (22). Be careful to avoid  
pinching the Reed Switch Wire.  
6
Cover  
10  
Clip  
The Console (10) requires two ÒAAÓ batteries (not  
included). Alkaline batteries are recommended.  
Refer to the inset drawing. To install batteries, first  
slide off the battery cover and carefully remove the  
battery clip from the Console. Insert two batteries  
into the battery clip. Make sure that the negative  
ends of the batteries (marked ÒÐÓ) are touching  
the springs in the battery clip. Insert the battery  
clip into the Console and reattach the battery cover.  
12  
22  
1
7. Make sure that all parts are properly tightened before you use the stepper.  
5
 
HOW TO USE THE STEPPER  
Note: If there is a thin sheet of clear plastic on  
the face of the console, remove it.  
The innovative console offers a manual mode and  
three pacer programs. The pacer programs are  
designed to help you achieve your exercise goals by  
pacing your exercise. The console also features six  
monitor modes that provide continuous exercise feed-  
back.  
The three graphs on the console show how the target  
pace will change during the pacer programs (see the  
drawing above). Each graph is divided into ten  
columns, and each column represents a two-minute  
time period. The bars in each column show what the  
target pace will be during that two-minute period. For  
example, in the first column of graph 2, there is one  
bar. This shows that during the first two minutes of  
program 2, the target pace will be 40 repetitions  
(steps) per minute (see the scale at the right end of  
the graph). In the second column, there are three  
bars. This shows that during the second two-minute  
period, the target pace will be 60 repetitions per  
minute. Each pacer program is twenty minutes long.  
HOW THE PACER PROGRAMS OPERATE  
When you use a  
Actual Pace  
pacer program,  
two columns of  
bars will appear in  
the display. The  
left column will  
show a target  
DESCRIPTION OF THE MONITOR MODES  
pace, which is  
determined by the  
program you have  
selected; the right  
The six monitor modes provide continuous exercise  
feedback. The modes are described below.  
Target Pace  
column will show your actual pace. The target pace  
will change periodically during the program; as the tar-  
get pace changes, simply adjust your pace to keep  
both columns at the same height. Important: The tar-  
get pace is a goal pace. Your actual pace may be  
slower than the target pace, especially during the  
first few months of your exercise program. Be  
sure to exercise at a pace that is comfortable for  
you.  
¥ Reps/MinÑThis mode shows your pace, in repeti-  
tions (steps) per minute.  
¥ TimeÑIf you select one of the three pacer pro-  
grams, this mode will count down the time remain-  
ing in the program. If you select the manual mode,  
this mode will count up the length of time you have  
exercised. Note: If you stop exercising for ten sec-  
onds or longer, the time mode will pause.  
6
 
¥ DistanceÑThis mode shows the total number of  
repetitions (steps) you have completed, up to 999.  
The display will then reset to zero and continue  
counting.  
Begin your workout  
3
If you selected  
the manual  
mode, go to  
step 4. If you  
selected one of  
the pacer pro-  
grams, two  
¥ Fat calories (FAT CALS)ÑThis mode shows the  
approximate number of fat calories you have  
burned. (See BURNING FAT on page 9 for an  
explanation of fat calories.)  
columns of  
bars will  
appear in the  
Target Pace Actual Pace  
¥ Calories (CALS)ÑThis mode shows the approxi-  
mate number of calories you have burned. (This  
number includes both fat calories and carbohydrate  
calories.)  
display. The left column will show one bar, show-  
ing that the target pace is 40 repetitions per  
minute. The right column will show your actual  
pace. Adjust your pace until only one bar appears  
in the right column. As the program progresses,  
the target pace will change periodically; as the tar-  
get pace changes, adjust your pace to keep both  
columns at the same height. Remember, the tar-  
get pace is a goal pace. Your actual pace may  
be slower than the target pace, especially dur-  
ing the first few months of your exercise pro-  
gram. Be sure to exercise at a pace that is  
comfortable for you.  
¥ ScanÑThis mode displays the calories, fat calories,  
reps/min, time, and distance modes, for five sec-  
onds each, in a repeating cycle.  
STEP-BY-STEP CONSOLE OPERATION  
Before the console can be operated, two ÒAAÓ bat-  
teries must be installed. (See assembly step 6 on  
page 5 for installation instructions.) Follow the steps  
below to operate the console.  
Turn on the power  
Follow your progress with the monitor modes  
1
4
To turn on the  
power, press  
When the  
power is turned  
Mode Indicators  
the on/reset  
button or sim-  
on, the scan  
mode will auto-  
ply begin  
exercising on  
matically be  
selected. One  
the stepper. When the power is turned on, the  
entire display will appear for two seconds. The  
console will then be ready for use. Note: If batter-  
ies were just installed, the power will already be on.  
mode indicator  
will show that  
the scan mode  
is selected, and  
a flashing mode indicator will show which mode is  
currently displayed. Note: If you select a different  
mode, you can select the scan mode again by  
repeatedly pressing the mode button.  
Select one of the three pacer programs or the  
manual mode  
2
To select one  
of the pacer  
programs,  
repeatedly  
press the pro-  
gram button.  
The program  
indicator will  
Program Indicator  
If desired, you can select the reps/min, time, dis-  
tance, fat calories or calories mode for continuous  
display. To select one of these modes, repeatedly  
press the mode button. The mode indicators will  
show which mode is selected. (Make sure that the  
scan mode is not selected.)  
show which  
program you  
If desired, the display can be reset by pressing  
the on/reset button.  
have selected. To select the manual mode, press  
the program button until the program indicator dis-  
appears. The programs will be selected in the fol-  
lowing order: program 1, program 2 , program 3,  
manual mode.  
Turn off the power  
5
To turn off the power, simply wait for about six  
minutes. If the pedals are not moved and the  
console buttons are not pressed for six minutes,  
the power will turn off automatically.  
7
 
HOW TO EXERCISE ON THE STEPPER  
HOW TO ADJUST THE RESISTANCE  
Place the stepper on a level surface and place a mat  
under the stepper. (The stepper features precision  
hydraulic cylinders. However, there is a possibility of  
slight oil leakage due to the nature of hydraulic cylin-  
ders.)  
To change the stepping resistance, simply turn the  
resistance collars on the upper ends of the Resistance  
Cylinders (9) (see the inset drawing). The arrows on  
the Resistance Cylinders and the markings on the  
resistance collars show which resistance level has  
been selected. Make sure that both Resistance  
Cylinders are at the same resistance setting.  
Hold the handlebars and step onto the pedals. Begin  
stepping, alternately depressing the right and left ped-  
als with a smooth, continuous motion. Because the  
pedals move independently of each other, you must  
maintain a continuous motion or both pedals will sink  
to the floor. Change the height of your step or the  
stepping pace until you can comfortably maintain a  
continuous motion.  
Resistance  
Collar  
5
9
9
As you step, you can exercise your upper leg mus-  
cles by keeping your feet flat on the pedals. To focus  
on your calf muscles, rise on your toes as you step.  
Stand erect or lean forward slightly as you exercise.  
Always keeping your back straight in order to avoid  
injury.  
WARNING: The resistance cylinders become very  
hot during use. Touch only the resistance collars  
when changing the stepping resistance.  
MAINTENANCE AND TROUBLE-SHOOTING  
Inspect and tighten all parts each time you use the If the console still  
stepper. The stepper can be cleaned using a soft cloth does not function  
7
and mild, non-abrasive detergent.  
properly, the Reed  
Switch (12) should  
be adjusted. Hold  
down the Right Pedal  
Leg (7) so that the  
Magnet (26) is level  
with the Reed Switch  
(12). Slide the Reed  
Switch (12) in or out  
slightly. The gap  
To prevent damage to the  
console, use only a  
sealed water bottle in the  
water bottle holder. In  
addition, keep liquid away  
from the console, keep  
the console out of direct  
sunlight, and remove the  
batteries when storing the stepper.  
Water Bottle  
Holder  
12  
26  
between the Reed  
Switch and the Magnet should be about 1/8Ó. Make  
sure that the Magnet will not hit the Reed Switch when  
the Right Pedal Leg is moved. Repeat until the con-  
sole displays correct feedback.  
REED SWITCH ADJUSTMENT  
If the console does not function properly, or if the dis-  
play becomes faint, the batteries should be replaced.  
See assembly step 6 on page 5.  
8
 
CONDITIONING GUIDELINES  
The following guidelines will help you to plan your  
exercise program. Remember that proper nutrition  
and adequate rest are essential for successful results.  
gy. 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 num-  
ber in your training zone as you exercise.  
WARNING: Before beginning this or any exer-  
cise program, consult your physician. This is  
especially important for persons over the age  
of 35 or persons with pre-existing health  
problems.  
For maximum fat burning, adjust the intensity of your  
exercise until your heart rate is near the middle num-  
ber in your training zone as you exercise.  
Aerobic Exercise  
If your goal is to strengthen your cardiovascular sys-  
tem, your exercise must be Òaerobic.Ó Aerobic exer-  
cise is activity that requires large amounts of oxygen  
for prolonged periods of time. This increases the  
demand on the heart to pump blood to the muscles,  
and on the lungs to oxygenate the blood. For aerobic  
exercise, adjust the intensity of your exercise until  
your heart rate is near the highest number in your  
training zone.  
EXERCISE INTENSITY  
Whether your goal is to burn fat or to strengthen your  
cardiovascular system, the key to achieving the  
desired results is to exercise with the proper intensity.  
The proper intensity level can be found by using your  
heart rate as a guide. The chart below shows recom-  
mended heart rates for fat burning, maximum fat  
burning, and cardiovascular (aerobic) exercise.  
HOW TO MEASURE YOUR HEART RATE  
To measure your  
heart rate, first exer-  
cise for at least four  
minutes. Then, stop  
exercising and place  
two fingers on your  
wrist as shown. Take  
a six-second heart-  
beat count, and mul-  
tiply 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. (A six-second count is used because your  
heart rate will drop rapidly when you stop exercising.)  
WORKOUT GUIDELINES  
To find the proper heart rate for you, first find your age  
on the left side of the chart (ages are rounded off to  
the nearest ten years). Next, find the three numbers  
to the right of your age. The three numbers are your  
Òtraining zone.Ó The lowest number is the recommend-  
ed heart rate for fat burning; the middle number is the  
heart rate for maximum fat burning; the highest  
number is the heart rate for aerobic exercise.  
Each workout should include the following three parts:  
A warm-up, consisting of 5 to 10 minutes of stretch-  
ing and light exercise. A proper warm-up increases  
your body temperature, heart rate, and  
circulation in preparation for exercise.  
Training zone exercise, consisting of 20 to 30 min-  
utes of exercising with your heart rate in your training  
zone. (During the first few weeks of your exercise pro-  
gram, do not keep your heart rate in your training  
zone for longer than 20 minutes.)  
Burning Fat  
To burn fat effectively, you must exercise at a rela-  
tively low intensity level for a sustained period of time.  
During the first few minutes of exercise, your body  
uses easily accessible carbohydrate calories for ener-  
9
 
A cool-down, with 5 to 10 minutes of stretching. This  
will increase the flexibility of your muscles and will  
help to prevent post-exercise problems.  
workouts. After a few months of regular exercise, you  
may complete up to five workouts each week, if  
desired. Caution: Be sure to progress at your own  
pace and avoid overdoing it. Incorrect or excessive  
training may result in injury to your health.  
EXERCISE FREQUENCY  
To maintain or improve your condition, plan three work-  
outs each week, with at least one day of rest between  
Remember, the key to success is make exercise a  
regular and enjoyable part of your everyday life.  
PART LISTÑModel No. PFST51080  
R0998A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
9
10  
11  
12  
13  
14  
15  
16  
17  
1
1
1
1
1
1
1
1
2
1
2
1
4
1
8
4
2
Upright  
Base  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
#
2
2
2
2
4
2
2
2
1
6
8
2
2
2
1
1
1
5/8Ó Axle Cap  
Cylinder Spacer  
Handlebar Bushing  
Top Handlebar  
Right Handlebar  
Left Handlebar  
Left Pedal Leg  
Right Pedal Leg  
Stabilizer  
Resistance Cylinder w/Bushing  
Console  
Pedal  
Reed Switch w/Wire  
Endcap  
Grommet  
M10 Locknut  
Pedal Leg Bushing  
3/4Ó Axle Cap  
M8 x 19mm Button Head Bolt  
M4 x 12mm Console Screw  
M8 Lock Washer  
M10 x 82mm Carriage Bolt  
M10 x 40mm Bolt  
Magnet w/Holder  
M4 x 16mm Screw  
M4 x 10mm Screw  
Plastic Bumper  
Metal Cap  
Foam Grip  
UserÕs Manual  
Grease Packet  
Allen Wrench  
#
#
Note: Ò#Ó refers to a non-illustrated part. Specifications are subject to change without notice. See the back cover  
of this manual for information about ordering replacement parts.  
10  
 
EXPLODED DRAWINGÑModel No. PFST51080  
R0998A  
31  
27  
10  
3
21  
20  
23  
22  
5
27  
23  
21  
1
18  
20  
19  
9
31  
4
11  
19  
18  
15  
17  
16  
25  
9
14  
13  
6
15  
29  
27  
16  
13  
30  
12  
2
28  
30  
15  
13  
25  
16  
8
11  
26  
15  
17  
13  
7
29  
27  
25  
28  
28  
11  
 
HOW TO ORDER REPLACEMENT PARTS  
To order replacement parts, call our Customer Service Department toll-free at 1-800-999-3756, Monday through  
Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please be prepared to give  
the following information:  
¥ The MODEL NUMBER of the product (PFST51080).  
¥ The NAME of the product (PROFORM¨ 225C stepper).  
¥ The SERIAL NUMBER of the product (see the front cover of this manual).  
¥ The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST on page 10 of this manual).  
PROFORM¨ is a registered trademark of ICON Health & Fitness, Inc.  
LIMITED WARRANTY  
ICON Health & Fitness, Inc. (ICON), warrants this product to be free from defects in workmanship and  
material, under normal use and service conditions, for a period of ninety (90) days from the date of pur-  
chase. This warranty extends only to the original purchaser. ICON's obligation under this warranty is lim-  
ited to replacing or repairing, at ICON's option, the product at one of its authorized service centers. All  
products for which warranty claim is made must be received by ICON at one of its authorized service cen-  
ters with all freight and other transportation charges prepaid, accompanied by sufficient proof of purchase.  
All returns must be pre-authorized by ICON. This warranty does not extend to any product or damage to  
a product caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage or  
repairs not provided by an ICON authorized service center, to products used for commercial or rental pur-  
poses, or to products used as store display models. No other warranty beyond that specifically set forth  
above is authorized by ICON.  
ICON is not responsible or liable for indirect, special or consequential damages arising out of or in con-  
nection with the use or performance of the product or damages with respect to any economic loss, loss  
of property, loss of revenues or profits, loss of enjoyment or use, costs of removal, installation or other  
consequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-  
dental or consequential damages. Accordingly, the above limitation may not apply to you.  
The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of  
merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth  
herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above  
limitation may not apply to you.  
This warranty gives you specific legal rights. You may also have other rights which vary from state to state.  
ICON HEALTH & FITNESS, INC., 1500 S. 1000 W., LOGAN, UT 84321-9813  
Part No. 149204 R0998A  
Printed in China © 1998 ICON Health & Fitness, Inc.  
 

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