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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 PFEVEL24831. 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 familiarise yourself with the labeled parts.
Resistance Knob
Console
FRONT
BACK
LEFT SIDE
Pedal Arm
Wheel
Pedal Disk
Pedal
Upright
Side Shield
Handlebar
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
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.
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EXERCISE FREQUENCY
To maintain or improve your condition, plan three work-
outs 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 regu-
lar and enjoyable part of your everyday life.
