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4. Identify the Left Pedal (48) (there is an "L" on the
Left Pedal for identification). Using an adjustable
wrench, tighten the Left Pedal counterclockwise into
the left arm of the Crank (14). Tighten the Right
Pedal (not shown) clockwise into the right arm of the
Crank.
Adjust the Pedal Strap (30) on the Left Pedal (48) to
the desired position. Press the Pedal Strap onto the
adjustment tab on the Left Pedal. Adjust the Pedal
Strap on the Right Pedal (not shown) in the same
manner.
5. Remove the four stickers from the brackets on the
left and right sides of the Seat Frame (2).
Hold the Left Handlebar (6) inside the left bracket.
Insert the Long Carriage Bolt (13) through the
bracket and the Left Handlebar. Hold the Right
Handlebar (5) inside the right bracket. Insert the
Long Carriage Bolt through the bracket and the
Right Handlebar. Make sure that the Handlebars
are on the correct sides—the ends should bend
outward slightly. Slide the Star Washer (11) onto
the Long Carriage Bolt and tighten the Resistance
Knob (7) onto the Long Carriage Bolt. Make sure
that the head of the Long Carriage Bolt is resting
in the square hole in the left bracket.
Note: To attach the Resistance Knob (7) on the left
side, reverse the positions of the Long Carriage Bolt
(13), Star Washer (11), and Resistance Knob.
6. If there is a rubber band around the Console (29),
remove it.
The Console (29) requires two "AA" batteries (not
included)—alkaline batteries are recommended.
Open the battery cover on the back of the Console.
Press two batteries into the battery clip. Make sure
that the negative (–) ends of the batteries are tou-
ching the springs. Place the battery clip in the
Console and close the battery cover.
Make sure that all parts are properly tightened before you use the PROFORM
4
30
48
14
Adjustment Tab
5
Bracket
6
2
Bracket
13
6
29
Battery
Cover
Battery Clip
®
990S.
6
Training zone exercise, consisting of 20 to 30
minutes of exercise with your heart rate in your
training zone.
A cool-down, with 5 to 10 minutes of stretching.
Thorough stretching helps to prevent problems caused
when you stop exercising suddenly. Stretching for
increased flexibility is also most effective after exerci-
sing. A proper cool-down should leave you feeling
relaxed and comfortably tired.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown in the
drawings below. Move slowly as you stretch—never bounce.
1. Toe Touch Stretch
5
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,
7
back of knees, and back.
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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 for-
ward and move your hips toward the wall. Hold for 15 counts,
then relax. Repeat 3 times for each leg. To cause further stret-
ching 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 out-
ward. 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.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three wor-
kouts each week, with at least one day of rest bet-
ween 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 make exercise a
regular and enjoyable part of your everyday life.
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