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Remember that proper nutrition and adequate rest are essential for successful results. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. EXERCISE INTENSITY To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. You can find your training zone in the table below. Training zones are listed for both unconditioned and conditioned persons according to age. AGE TRAINING ZONE (BEATS/MIN.) UNCONDITIONED CONDITIONED 20 138–167 133–162 25 136–166 132–160 30 135–164 130–158 35 134–162 129–156 40 132–161 127–155 45 131–159 125–153 50 129–156 124–150 55 127–155 122–149 60 126–153 121–147 65 125–151 119–145 70 123–150 118–144 75 122–147 117–142 80 120–146 115–140 85 118–144 114–139 During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months, your heart rate can be increased gradually until it is near the middle of your training zone as you exercise. To measure your heart rate, stop exercising and place two fingers on your wrist. 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. (A six-second count is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your heart rate is at the proper level. WORKOUT GUIDELINES Each workout should consist of three basic parts: a warm-up, 20 to 30 minutes of training zone exercise, and a cool-down. Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. After warming up, increase the intensity of your exercise to raise your heart rate to your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exercise—never hold your breath. Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of the muscles, and reduce soreness and other post-exercise problems. 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. The key to success is to make exercise a regular and enjoyable part of your everyday life. 9 PART LIST—Model No. PF601530 R0596A Key No. Qty. Description Key No. Qty. Description 1 2 Ski Rail 26 1 Upright 2 1 Rear Stabilizer 27 1 Console 3 4 Stabilizer Endcap 28 2 Foam Grip 4 1 Left Ski Pedal 29 2 Ski Pole Housing 2 Pulley 30 1 Bracket Nut 6 1 Ski Pedal Strap 31 1 Reed Switch Screw 7 2 Pulley Bolt 32 2 Adhesive Strip 8 9 Nut 33 2 Ski Pedal Cover 9 6 Pedal Cover Screw 34 3 Pulley Washer 8 Stabilizer Screw 35 1 Reed Switch/Wire 11 2 Ski Pole Endcap 36 8 Console Screw 12 2 Magnet Screw 37 2 Handlebar Foam Grip 13 2 Pulley Nut 38 2 Incline Leg 14 1 Magnet 39 4 Incline Leg Endcap 1 Console Wire 40 1 Upright Bracket 16 1 Strap Knob 41 1 Bracket Bolt 17 1 Front Stabilizer 42 1 Spring 18 2 Nylon Washer 43 2 Handlebar Endcap 19 1 Resistance Dial 44 1 Console Plate 1 Housing Cap 45 8 Roller Spacer 21 1 Long Bolt 46 1 Right Ski Pedal 22 8 Roller Bolt 47 2 Adhesive Wire Clamp 23 8 Ski Pedal Roller # 1 User's Manual 24 1 Right Ski Pole # 1 Grease 1 Left Ski Pole Note: “#” Indicates a non-illustrated part. See the back cover of this manual for information about ordering replacement parts. Specifications are subject to change without notice. 10 EXPLODED DRAWING—Model No. PF601530 R0596A STABILIZER (17) FRONT VIEW 36 36 36 11 28 43 43 11 28 37 25 37 26 24 15 18 18 13 29 21 20 29 32 39 38 3 17 7 10 19 3 34 39 38 39 5 47 6 9 33 8 8 46 16 35 31 8 34 34 13 5 2 1 1 3 3 10 10 7 14 8 8 9 33 22 23 45 4 12 41 40 30 17 42 36 36 27 36 44 10 11 ORDERING REPLACEMENT PARTS To order replacement parts, simply 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 note the following information before calling. • The MODEL NUMBER of the product (PF601530). • The NAME of the product (PROFORM® 570 XC cross-country skier). • The SERIAL NUMBER of the product (see the front cover of this manual). • The KEY NUMBER of the part(s) from page 10 of this manual. • The DESCRIPTION of the part(s) from page 10 of this manual. LIMITED WARRANTY ICON Health & Fitness, Inc. (ICON), warrants this product to be free f...