ProForm 485 Instruction Manual - Page 4

BEFORE YOU BEGIN Congratulations for selecting the PROFORM® 485P elliptical trainer. The 485P is an incredibly smooth exerciser that moves your feet in a natural elliptical path, minimizing the impact on your knees and ankles. And the unique 485P features adjustable resistance, upper-body handlebars, and a multi-mode console to help you get the most from your exercise. Welcome to a whole new world of natural, elliptical-motion exercise from PROFORM. For your benefit, read this manual carefully before you use the elliptical trainer. If you have questions after reading the manual, please call our Customer Service Department toll-free at 08457 089 009. To help us assist you, please note the product model number and serial number before calling. The model number is PFEVEL24830. The serial number can be found on a decal attached to the elliptical trainer (see the front cover of this manual for the location of the decal). Before reading further, please look at the drawing below and familiarize yourself with the labeled parts. Handlebar FRONT Wheel Pedal Arm Pedal LEFT SIDE Console Resistance Knob Upright BACK Side Shield Pedal Disk 4 EXERCISE FREQUENCY To maintain or improve your condition, plan 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. The key to success is make exercise a regular and enjoyable part of your everyday life. SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. 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 3 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. 1 2 4 13