ProForm Home Gym PFST12020 User Manual

Model No. PFST12020  
USER'S MANUAL  
Model  
Number  
Decal  
QUESTIONS?  
If you have questions, or if there  
are missing parts, we will guar-  
antee complete satisfaction  
through direct assistance from  
our factory.  
TO AVOID DELAYS, PLEASE  
CALL DIRECT TO OUR TOLL-  
FREE CUSTOMER HOT LINE.  
The trained technicians on our  
customer hot line will provide  
immediate assistance, free of  
charge to you.  
CUSTOMER HOT LINE:  
1-800-999-3756  
Mon.–Fri., 6 a.m.–6 p.m. MST  
CAUTION  
Read all precautions and instruc-  
tions in this manual before using  
this equipment. Keep this manual  
for future reference.  
Visit our website at  
new products, prizes,  
fitness tips, and much more!  
 
BEFORE YOU BEGIN  
Congratulations for selecting the new PROFORM®  
PROSTEP 220 stepper. Stepping is one of the most  
effective exercises for increasing cardiovascular fit-  
ness, building endurance, and toning the body. The  
PROSTEP 220 is designed to let you enjoy this  
healthful exercise in the convenience of your home.  
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, mention the  
product model number and serial number when calling.  
The model number is PFST12020. The serial number  
can be found on a decal attached to the stepper (see  
the front cover of this manual for the location).  
For your benefit, read this manual carefully before  
you use the stepper. If you have questions after  
reading this manual, call our Customer Service  
Before reading further, please familiarize yourself with  
the parts that are labeled in the drawing below.  
FRONT  
Handlebar  
Console  
Lock Pin  
Resistance Collar  
Resistance Cylinder  
Pedal  
REAR  
RIGHT SIDE  
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. Note: Some small parts may have been pre-attached for shipping. If  
a part is not in the parts bag, check to see if it has been pre-attached.  
Assembly requires only the included tools.  
1. Attach a Foot (21) to the Left Pivot Arm (7) with an M5  
1
x 25mm Screw (34) and an M5 Washer (39).  
8
Attach the other Foot (21) to the Right Pivot Arm (8) in  
the same way.  
21  
21  
39  
34  
7
2. Raise the Left and Right Legs (4, 5) and the Handlebar  
(2) until they are in the position shown in the inset  
drawing.  
2
Refer to the inset drawing. Insert the Lock Pin (27) into  
the bracket on the Handlebar (2) and the hole near the  
upper end of the Leg (1). Insert the Spring Clip (28)  
into the end of the Lock Pin. Do not use the stepper  
without the Spring Clip inserted into the Lock Pin.  
5
4
2
27  
2
5
28  
4
1
4
 
3. Attach the indicated end of a Resistance Cylinder (10)  
to the upper bracket on the Right Leg (5) with an M8 x  
38mm Bolt (30) and an M8 Nylon Locknut (35).  
3
30  
5
Attach the lower end of the Resistance Cylinder (10)  
to the bracket on the right Pedal Leg (6) with an M8 x  
38mm Bolt (30) and an M8 Nylon Locknut (35).  
35  
Attach the other Resistance Cylinder (not shown) to  
the left side of the stepper in the same way.  
10  
30  
6
35  
4. Refer to the inset drawing. The Console (3) requires  
one “AA” battery (not included); an alkaline battery is  
recommended. To install a battery, turn the Console  
over, remove the battery cover, and insert the battery  
into the battery clip (not shown). Make sure that the  
negative end of the battery (marked “—”) is touch-  
ing the spring in the battery clip. Reattach the bat-  
tery cover.  
4
Battery  
Cover  
Battery  
3
24  
3
2
Plug the Reed Wire (24) into the back of the Console  
(3). Slide the Console onto the metal tab on the  
Handlebar (2).  
5. Make sure that all parts are properly tightened before you use the stepper. After assembly is completed,  
some extra parts may be left over. Place a mat under the stepper to protect the floor.  
5
 
HOW TO OPERATE THE STEPPER  
HOW TO EXERCISE ON THE STEPPER  
HOW TO USE THE CONSOLE  
Place the stepper on a level surface and place a mat  
under the stepper. Note: The stepper features preci-  
sion hydraulic cylinders. Due to the nature of  
hydraulic cylinders, there is a possibility of slight oil  
leakage.  
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 your  
stepping pace until you can comfortably maintain a  
continuous motion.  
As you step, you can exercise your upper leg muscles  
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 keep your back straight in order to avoid  
injury.  
If there is a thin sheet of clear plastic on the console,  
remove the plastic. To turn on the console, press the  
MODE/RESET button or begin stepping.  
As you step, the upper half of the display will show  
the total number of steps you have completed. A  
mode arrow will point to the letters “CNT.”  
HOW TO ADJUST THE RESISTANCE  
To change the stepping resistance, turn the resistance  
collars on the upper ends of the resistance cylinders  
(see the inset drawing). The arrows on the resistance  
cylinders and the marks on the resistance collars  
show which resistance level has been selected. Make  
sure that both resistance cylinders are at the same  
resistance setting.  
The lower half of the display will show the elapsed  
time, the approximate number of calories you have  
burned, and your stepping speed, changing from one  
mode to the next every few seconds. One mode  
arrow will point to the word “SCAN,” and a second  
mode arrow will point to the letters “TIME,” “CAL,” or  
“STEP/MIN.”  
To view one mode continuously in the lower half of  
the display, press the MODE/RESET button until there  
is a mode arrow pointing to the letters “TIME,” “CAL,”  
or “STEP/MIN.” but no mode arrow pointing to the  
word “SCAN.” To view all three modes again, press  
the button until there is a mode arrow pointing to the  
word “SCAN.”  
Resistance  
Collar  
To reset the display, press the MODE/RESET button  
for a few seconds.  
If the pedals are not moved and the MODE/RESET  
button is not pressed for a few seconds, the word  
“STOP” will appear in the left side of the display. If the  
pedals are not moved and the button is not pressed  
for a few minutes, the console will turn off.  
WARNING:  
The resistance cylin-  
ders become very hot during use. Touch only  
the resistance collars when changing the  
stepping resistance.  
6
 
MAINTENANCE AND TROUBLESHOOTING  
Inspect and properly tighten all parts of the stepper  
regularly. To clean the stepper, use a damp cloth and  
a small amount of mild detergent. Never use abra-  
sives or solvents. Keep liquid away from the con-  
sole, and keep the console out of direct sunlight.  
6
CONSOLE TROUBLESHOOTING  
1
If the console does not function properly, or if the dis-  
play becomes faint, refer to assembly step 4 on page  
5 and replace the battery.  
If the console still does not function properly, locate  
the Reed Switch (24) under the Frame (1) (see the  
inset drawing). Hold down the left Pedal Leg (6) so  
that the Magnet (26) is level with the Reed Switch.  
Slide the Reed Switch forward or backward slightly,  
and then exercise for a moment to see whether the  
console functions properly. If necessary, readjust the  
position of the Reed Switch.  
6
26  
24  
1
7
 
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.  
ber in your training zone as you exercise. For maxi-  
mum fat burning, adjust the intensity of your exercise  
until your heart rate is near the middle number in your  
training zone as you exercise.  
Aerobic Exercise  
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.  
If your goal is to strengthen your cardiovascular sys-  
tem, your exercise must be “aerobic.” 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  
exercise for at least  
four minutes. Then,  
stop exercising and  
place two fingers  
on your wrist as  
shown. 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.)  
To find the proper heart rate for you, first find your age  
at the bottom line of the chart (ages are rounded off to  
the nearest ten years). Next, find the three numbers  
above your age. The three numbers are your “training  
zone.” The lowest number is the recommended heart  
rate for fat burning; the middle number is the recom-  
mended heart rate for maximum fat burning; the high-  
est number is the recommended heart rate for aerobic  
exercise.  
WORKOUT GUIDELINES  
Each workout should include the following three parts:  
A warm-up, consisting of 5 to 10 minutes of stretching  
and light exercise. A proper warm-up increases your  
body temperature, heart rate, and circulation in prepa-  
ration for exercise.  
Fat Burning  
Training zone exercise, consisting of 20 to 30 min-  
utes of exercising with your heart rate in your training  
zone. Note: During the first few weeks of your exer-  
cise program, do not keep your heart rate in your  
training zone for longer than 20 minutes.  
To burn fat effectively, you must exercise at a relative-  
ly 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-  
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-  
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.  
8
 
EXERCISE FREQUENCY  
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 exer-  
cise a regular and enjoyable part of your everyday life.  
To maintain or improve your condition, plan three work-  
outs each week, with at least one day of rest between  
SUGGESTED STRETCHES  
1
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
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
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 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
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
5. Inner Thigh Stretch  
Sit with the soles of your feet together and your knees outward.  
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.  
9
 
PART LIST—Model No. PFST12020  
R1202A  
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  
18  
19  
20  
21  
22  
23  
1
1
1
1
1
2
1
1
1
2
1
2
2
4
2
2
4
2
10  
2
2
2
2
Frame  
Handlebar  
Console  
Left Leg  
Right Leg  
Pedal Leg  
Left Pivot Arm  
Right Pivot Arm  
Leg Tube  
Hydraulic Resistance Cylinder  
Pedal Axle  
Handlebar Endcap  
Foam Grip  
Leg Bushing  
Pivot Bushing  
Leg Endcap  
Pivot Arm Endcap  
Pedal  
Pedal Bushing  
Wheel  
Foot  
Axle Cap  
Bumper  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
41  
42  
43  
#
1
1
1
1
1
1
4
2
2
2
3
9
2
8
2
5
2
1
2
2
1
1
1
Reed Switch/Wire  
Clamp  
Magnet  
Lock Pin  
Spring Clip  
M8 x 85mm Bolt  
M8 x 38mm Bolt  
M8 x 60mm Bolt  
M6 x 31mm Bolt  
M8 x 48mm Bolt  
M5 x 25mm Screw  
M8 Nylon Locknut  
M6 Nylon Locknut  
1/4” x 5/8” Screw  
#8 x 19mm Screw  
M5 Washer  
M5 x 10mm Screw  
Stop  
Rubber Grommet  
Push Nut  
User’s Manual  
Multipurpose Tool  
Allen Wrench  
#
#
Note: “#” indicates 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 DRAWING—Model No. PFST12020  
R1202A  
12  
2
30  
33  
13  
3
27  
14  
34  
39  
29  
35  
5
35  
41  
35  
14  
14  
31  
9
28  
35  
15  
42  
35  
33  
10  
15  
35  
4
30  
1
17  
11  
35  
16  
19  
17  
31  
10  
37  
36  
19  
8
20  
32  
42  
24  
18  
22  
43  
25  
17  
37  
30  
40  
19  
21  
19  
16  
35  
37  
18  
39  
39  
23  
20  
36  
6
38  
17  
34  
32  
37  
35  
7
19  
30  
19  
43  
39  
23  
38  
22  
21  
39  
6
26  
40  
34  
19  
11  
 
HOW TO ORDER 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 be  
prepared to give the following information when calling:  
• The MODEL NUMBER of the product (PFST12020)  
• The NAME of the product (PROFORM® PROSTEP 220 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)  
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 90 days from the date of purchase. This  
warranty extends only to the original purchaser. ICON's obligation under this warranty is limited to replac-  
ing or repairing, at ICON's option, the product through one of its authorized service centers. All repairs for  
which warranty claims are made 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 com-  
mercial or rental purposes; 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 con-  
sequential 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. 192310 R1202A  
Printed in China © 2002 ICON Health & Fitness, Inc.  
 

Pentax Digital Camera K m K2000 and smc PENTAX User Manual
Philips Baby Accessories SCD138 70 User Manual
Philips Baby Monitor SBCSC478 User Manual
Philips Battery Charger SCB1431NB User Manual
Philips Blu ray Player HTS3306 F7 User Manual
Phoenix Gold Speaker AST 220S User Manual
Pioneer Stereo Receiver VSX 1121 K User Manual
Polaroid Digital Camera I533 User Manual
Polycom Computer Monitor HDX 9000 Series User Manual
Pride Mobility Motor Scooter SC4450DX User Manual