ProForm 3001 Stx English Manual - Page 11
Maintenance, Trouble, Shooting, Conditioning, Guidelines
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MAINTENANCE AND TROUBLE-SHOOTING Periodically inspect and tighten all parts of the stepper. Outside surfaces of the stepper can be cleaned using a soft cloth and mild, non-abrasive detergent. Do not use solvents. Never allow liquid to come in contact with the console. If the pulse earclip does not function properly, the earclip should be cleaned. Press the earclip open, and wipe the two clear circles inside the earclip, using a cotton swab saturated with denatured alcohol. If the range of stepping resistance is too high or too low, the range can be adjusted using the tension buckle mounted inside the hood. Remove the small screw from each side of the hood (see drawing 1). Gently pull outward on the side of the hood, and remove the access cover. Locate and open the tension buckle (see drawing 2). Pull the resistance strap slightly tighter to raise the range of resistance, or loosen the strap slightly to lower the range of resistance. Close the tension buckle tightly and step for a minute. If necessary, readjust the resistance strap. When the range of resistance is properly adjusted, replace the access cover and reattach the two small screws. 17 2 Resistance Stra Tension Buckle Hood Access Cover Screw 0 0 CONDITIONING GUIDELINES The following guidelines will help you to plan your personal fitness program. Remember that adequate rest and good nutrition are also essential to the success of any fitness program. CAUTION: Never exercise with the stepping pace at a level where you must pull against the handrails with your arms In order to press the pedals down. Exercising in this manner could result In heart risk. Before beginning this or any exercise routine, consult your physician. EXERCISE INTENSITY To maximize the benefits from exercising, your level of exertion must exceed mild demands while falling short of causing breathlessness and fatigue. The proper level of exertion can be determined using the heart rate as a guide. For effective aerobic exercise, the heart rate must be maintained at a level between 70% and 85% of your maximum heart rate. This is your "Training Zone." You can determine your Training Zone by consulting the table below. Training Zones are listed for both conditioned and unconditioned persons according to age. Use the column that is appropriate for you. 11