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These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results. 

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.

To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.

Burning Fat

—To burn fat effectively, you must exer-

cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses 

carbohydrate calories

for energy. 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 number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.

Aerobic Exercise

—If your goal is to strengthen your

cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone. 

WORKOUT GUIDELINES

Warming up

—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise. 

Training Zone Exercise

—Exercise for 20 to 30 min-

utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath. 

Cooling down

—Finish with 5 to 10 minutes of

stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

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 exer-
cise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.

EXERCISE GUIDELINES

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.

The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.

Summary of Contents for PRO-FORM Perspective 1000

Page 1: ...lete customer satisfaction If you have questions or if parts are damaged or missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and se...

Page 2: ...ING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover 2 PROFORM is a registered trademark of ICON IP Inc WARNING DECAL PLACEMENT The warning decal shown at the right has been applied in the loc...

Page 3: ...lbs 113 kg 8 Wear appropriate exercise clothes when exercising do not wear loose clothes that could become caught on your elliptical exer ciser Always wear athletic shoes for foot protection 9 Hold t...

Page 4: ...of this manual To help us assist you note the product model number and serial number before con tacting us The model number and the location of th serial number decal are shown on the front cover of t...

Page 5: ...RT LIST near the end of this manual The number following the parentheses is the quantity needed for assembly Note Some small parts may have been pre assembled If a part is not in the hardware kit chec...

Page 6: ...M10 x 78mm Button Screws 90 97 26 26 1 2 89 89 25 25 90 35 35 2 3 Position the Base 1 near the Frame 2 as shown See the inset drawing Attach two Leveling Feet 26 to the underside of the Base Have a se...

Page 7: ...band to hold the wires in place until step 13 Insert the Upright 6 into the Frame 2 Attach the Upright with three M8 x 16mm Button Screws 95 and three Star Washers 100 Avoid pinching the Wires 48 110...

Page 8: ...ay Hexagonal Holes 6 Orient the Left Roller Leg 12 which is marked with a Left sticker near the left Crank Arm 36 as shown Apply a small amount of the included grease to both sides of a Wave Washer 98...

Page 9: ...ase to the Pivot Axle 65 and insert the Pivot Axle into the Frame 2 Attach each Frame Cover 17 to the Frame 2 with two M4 x 16mm Screws 86 9 Grease 65 17 86 10 Apply a small amount of grease to both s...

Page 10: ...eg Axle into the Left Roller Leg 12 Apply a small amount of grease to both sides of two Wave Washers 98 Slide a Wave Washer onto each Pedal Leg Axle 32 13 Orient the Left Pedal Leg 14 as shown and sli...

Page 11: ...eft over after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical exerciser Plug the power cord into the power socket at the front of the elliptical exer...

Page 12: ...xerciser frame HOW TO CONNECT A DVD PLAYER OR VCR USING THE AUDIO VIDEO INPUT JACK Plug one end of an RCA wire into your DVD player or VCR and plug the other end into the audio video input jack on the...

Page 13: ...rocks slightly on your floor during use turn one or both of the leveling feet beneath the base or beneath the front stabilizer until the rocking motion is eliminated HOW TO EXERCISE ON THE ELLIPTICAL...

Page 14: ...tically control the resistance of the pedals and prompt you to maintain a constant pedaling pace to keep your heart rate near target heart rate settings dur ing your workouts In addition the console o...

Page 15: ...ou select a preset program or the second heart rate pro gram the screen will show the time remaining in the program instead of the elapsed time The distance you have pedaled in total revolu tions Your...

Page 16: ...ow your heart rate make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the metal contacts too tightly For optimal performance clean the me...

Page 17: ...e screen to alert you When the first segment ends the arrow below the diagram will move one position to the right The pedals will then automatically adjust to the resistance level for the second segme...

Page 18: ...s above the Heart Rate Control button to change the maximum tar get heart rate setting if desired Note If you change the maximum target heart rate setting the intensity level of the entire program wil...

Page 19: ...6 on page 16 HOW TO CREATE A CUSTOM PROGRAM 1 Begin pedaling or press any button on the console to turn on the console A moment after you turn on the console the screen will light 2 Select a custom p...

Page 20: ...of the RPM display on the screen is white or blue increase your pace When the RPM display is yel low or pink decrease your pace When the RPM display is green maintain your current pace To stop the pr...

Page 21: ...on s memory See HOW TO USE THE INFORMATION MODE on page 22 4 Press the Volume buttons to adjust the vol ume When you press either Volume button the volume level indicator will appear on the screen for...

Page 22: ...s on the screen Then press the Volume increase button to add the channel or the Volume decrease button to delete the channel Continue this process until you have added all desired channels and deleted...

Page 23: ...n your floor during use see HOW TO LEVEL THE ELLIPTICAL EXERCISER on page 13 HOW TO ADJUST THE DRIVE BELT If the pedals slip while you are pedaling even while the resistance is adjusted to the highest...

Page 24: ...aused by the local company sig nal reception PROBLEM No display appears in the CONSOLE mode and no picture appears in the TV mode SOLUTION a Make sure that the power cord is plugged into a properly gr...

Page 25: ...ur goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust...

Page 26: ...lles 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...

Page 27: ...27 NOTES...

Page 28: ...1 Flywheel 53 1 C Magnet 54 2 Outer Bearing Set 55 1 Magnet 56 1 Spring 57 1 Idler 58 1 Flywheel Pulley 59 1 Clamp 60 2 Inner Bearing Set 61 1 Motor 62 1 Resistance Cable Pulley 63 1 Resistance Cable...

Page 29: ...Screw 108 1 M4 x 12mm Bright Screw 109 1 Coaxial Cable 110 1 Pulse Wire 111 4 M3 x 16mm Screw 112 1 Jack Bracket Hex Key Grease Packet User s Manual Key No Qty Description Key No Qty Description Note...

Page 30: ...18 19 33 33 41 41 79 79 81 80 71 96 93 98 9 53 79 59 67 20 62 96 58 20 69 47 56 63 48 51 5 26 26 49 49 6 2 8 11 18 19 33 33 41 79 79 80 81 71 96 93 98 41 47 50 61 73 73 17 77 77 95 100 100 95 95 86 9...

Page 31: ...1 41 16 33 31 80 92 31 32 80 92 37 29 86 86 79 79 79 24 83 82 85 22 27 27 34 34 82 83 7 32 41 41 94 91 98 30 54 60 12 80 84 98 46 46 88 88 87 87 42 88 46 88 87 41 41 94 91 13 31 31 32 33 33 80 80 92 9...

Page 32: ...omer will be responsible for a minimal trip charge 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 usa...

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