Introduction

The ProForm Cardio HIIT Trainer PFEL09915.1 is an innovative fitness machine designed to deliver a full-body workout in a compact format. Combining the benefits of a stepper and an elliptical, it offers a low-impact exercise experience that engages both upper and lower body muscles. With 24 digital resistance levels and 32 pre-set workout programs, users can easily customize their training intensity. The integrated tablet holder and iFit compatibility enhance the workout experience by providing access to interactive training sessions. Priced at approximately $999.00, it represents a versatile addition to any home gym.

Parts List

EXPLODED DRAWING A

EXPLODED DRAWING B

ORDERING REPLACEMENT PARTS

To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us:

• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual)

BEFORE YOU BEGIN

The CARDIO HIIT TRAINER trainer provides an impressive selection of features designed to make your workouts at home more effec-tive and enjoyable.

For your benefit, read this manual carefully before you use the trainer. If you have questions after reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual.

Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.

PART IDENTIFICATION CHART

Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the key number is the quantity needed for assembly.

Note: If a part is not in the hardware kit, check to see if it has been preassembled. Extra parts may be included.

ASSEMBLY

• To hire an authorized service technician to assemble this product.
• Assembly requires two persons.
• Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you finish all assembly steps.
• Left parts are marked “L” or “Left” and right parts are marked “R” or “Right.”
• To identify small parts,
• In addition to the included tool(s), assembly requires the following tools: one Phillips screwdriver

Assembly may be easier if you have your own set of wrenches. To avoid damaging parts, do not use power tools.

1. Go to https://www.proformservice.com/registration on your computer and register your product activates your warranty saves you time if you ever need to contact Customer Care allows us to notify you of upgrades and offers
   Note: If you do not have internet access, call Customer Care (see the front cover of this manual) and register your product.

   

2. With the help of a second person, place some of the packing materials (not shown) under the right side of the Frame (1). Have the second person hold the Frame to prevent it from tipping while you complete this step.
   Identify the Right and Left Stabilizers (8, 9) and orient them as shown.
   Attach the Right Stabilizer (8) to the Frame (1) with four M10 x 20mm Screws (110); start all the Screws, and then tighten them.
   Then, remove the packing materials from under the right side of the Frame (1).
   Attach the Left Stabilizer (9) in the same way.

3. Identify the Right and Left Pedal Bases (2, 3) and the Right and Left Pedals (22, 23), and ori-ent them as shown.
   Attach the Right Pedal (22) to the Right Pedal Base (2) with four M6 x 12mm Screws (108); start all the Screws, and then tighten them.
   Attach the Left Pedal (23) to the Left Pedal Base (3) in the same way.

   

4. Attach the Right Pedal Base (2) to the Right Pedal Leg (24) with four M8 x 20mm Screws (102); start all the Screws, and then tighten them.
   Attach the Left Pedal Base (not shown) to the Left Pedal Leg (not shown) in the same way.

5. Press the Rear Cover (53) onto the Left and Right Shields (50, 51).
   Attach Rear Cover (53) with four M4 x 16mm Flat Head Screws (101); start all the Flat Head Screws, and then tighten them.
   Then, insert the Accessory Tray (18) into the Rear Cover (53).

   

6. See the upper drawing. With the help of a second person, orient the Console (5), the Console Cover (7), and the Console Bracket (4) as shown. Route the wires (A) on the Console through the Console Cover and the Console Bracket as shown; make sure to insert the wires through the upper part of the hole in the Console Bracket.
   See the lower drawing. 
   Tip: Avoid pinching the wires. Attach the Console (5) and the Console Cover (7) to the Console Bracket (4) with four M4 x 22mm Screws (107); start all the Screws, and then tighten them.

7. Attach the Tablet Holder (6) to the Console (5) with four #8 x 16mm Screws (111); start all the Screws, and then tighten them.

   

8. While a second person holds the Console Bracket (4) near the Frame (1), connect the wires on the Console to the Main Wire (115) and to the Pulse Wire (117).
   Tip: Avoid pinching the wires. Attach the Console Bracket (4) to the Frame (1) with two M8 x 86mm Screws (109) and two M8 x 15mm Screws (96); start all the Screws, and then tighten them.

9. Identify the Right and Left Handlebars (10, 11).
   Make sure that the Pedals (not shown) are level. Attach the Right Handlebar (10) to the Right Handlebar Arm (15) with three M8 x 25mm Screws (105); start all the Screws, and then tighten them. 
   Tip: It may be helpful to rotate the Right Handlebar for better access to tighten the Screws.

   Attach the Left Handlebar (11) in the same way.

   

10. Identify the Rear and Front Pivot Covers (65, 66).
    Press a set of Rear and Front Pivot Covers (65, 66) together around the Right Handlebar (10) near the bend (A). Then, attach them to each other with two M4 x 22mm Screws (107).
    See the inset drawing. Slide the Rear and Front Pivot Covers (65, 66) toward the Shield Cover (12). Attach the Front Pivot Cover to the Right Handlebar (10) with an M4 x 22mm Screw (107).
    Repeat this step on the other side of the trainer.

11. Attach the Front Cover (52) to the Left and Right Shields (50, 51) with six M4 x 16mm Flat Head Screws (101); start all the Flat Head Screws, and then tighten them.

    

12. Plug the Power Adapter (118) into the receptacle on the frame of the trainer.
    Note: To plug the Power Adapter (118) into an outlet.

    

13. Make sure that all parts are properly tightened before you use the trainer. Extra parts may be included. 
    Place a mat beneath the trainer to protect the floor.

Specifications

• Display: Large backlit LCD display showing time, distance, calories burned, and heart rate.
• Workout Programs: 24 pre-set workouts and 10 customizable programs.
• Resistance Levels: 24 digital resistance levels for varied-intensity workouts.
• Connectivity: Bluetooth connectivity for syncing with fitness apps like iFit.
• Footprint: Compact design with a footprint of 57" x 29" x 65" (L x W x H).
• Weight Capacity: Up to 300 lbs.
• Warranty: 5-year frame warranty, 2-year parts warranty, and 1-year labor warranty.

Description

You can expect a high-intensity, high-reward exercise with the Proform Cardio HIIT Trainer PFEL09915.1. Without putting undue strain on your joints, its innovative design lets you move vertically and horizontally, just like jogging or climbing stairs. You may tailor your exercises to your current fitness level and future objectives with the trainer's adjustable resistance and slope settings.

Stay in the sweet spot of your training zone with the built-in heart rate monitor and the big, lighted screen that shows you how far you've come. You may use the included tablet holder to keep tabs on your favorite shows or participate in virtual fitness sessions without ever taking your eyes off the screen.

HOW TO USE THE TRAINER

HOW TO PLUG IN THE POWER ADAPTER
IMPORTANT: If the trainer has been exposed to cold temperatures, allow it to warm to room tem-perature before you plug in the power adapter. If you do not do this, you may damage the console displays or other electronic components.

Plug the power adapter into the receptacle on the front of the trainer. Then, plug the power adapter into an appropriate outlet that is properly installed in accordance with all local codes and ordinances.

HOW TO MOVE THE TRAINER
Due to the size and weight of the trainer, moving it requires two persons. Stand in front of the trainer, hold the console bracket, and place one foot against one of the wheels. Have a second person help you pull on the console bracket until the trainer will roll on the wheels. Carefully move the trainer to the desired loca-tion, and then lower it to the floor.

HOW TO EXERCISE ON THE TRAINER
To mount the trainer, hold the handlebars or the pulse grips and step onto the pedal that is in the lower posi-tion. Then, step onto the other pedal. Push the pedals until they begin to move with a continuous motion.

Note: The pedals can turn in either direction. It is recommended that you turn the pedals in the direc-tion shown by the arrow; however, for variety, you can turn the pedals in the opposite direction.

To dismount the trainer, wait until the pedals come to a complete stop. Note: The trainer does not have a free wheel; the pedals will continue to move until the flywheel stops. When the pedals are stationary, step off the higher pedal first. Then, step off the lower pedal.

HOW TO LEVEL THE TRAINER

If the trainer rocks slightly on your floor during use, turn one or both of the leveling feet beneath the sta-bilizers until the rocking motion is eliminated.

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IMPORTANT: The tablet holder is designed for use with most full-size tablets. Do not place any other electronic device or object in the tablet holder.

To insert a tablet into the tablet holder, set the bottom edge of the tablet in the tray. Then, pull the clip over the top edge of the tablet. Make sure that the tablet is firmly secured in the tablet holder. Rotate the tablet holder to the desired angle. Reverse these actions to remove the tablet from the tablet holder.

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

• The advanced console offers an array of features designed to make your workouts more effective and enjoyable.
• When you use the manual mode, you can change the resistance of the pedals with the touch of a button.
• As you exercise, the console will provide continu-ous exercise feedback. You can even measure your heart rate using the handgrip heart rate monitor or a compatible heart rate monitor. See page 20 for information about purchasing an optional chest heart rate monitor.
• You can also connect your smart device to the console and use an iFit® app to record and track your workout information.
• The console also offers a selection of onboard workouts. Each workout automatically controls the resistance of the pedals and prompts you to vary your pedaling speed as it guides you through an effective workout.
• You can also listen to your favorite workout music or audio books with the console sound system while you exercise.
• To use the manual mode, see page 17. To use an onboard workout, see page 19. To use the sound system, see page 20.
• To connect your smart device to the console, see page 21. To connect your heart rate monitor to the console, see page 21. To change console settings, see page 22.
• If there is a sheet of plastic on the display, remove the plastic.

Note: The console can display distance in either miles or kilometers and vertical distance in either feet or meters. To find which unit of measurement is selected, see step 3 on page 22.

HOW TO USE THE MANUAL MODE

1. Turn on the console.
   Begin pedaling or press any button on the console to turn on the console.
   When you turn on the console, the display will turn on and the console will be ready for use.
2. Select the manual mode.
   When you turn on the console, the manual mode will be selected automatically.
   If you have selected a workout, reselect the manual mode by pressing the Manual button or by pressing the Home button or any of the Onboard Workouts buttons repeatedly.
3. Change the resistance of the pedals as desired.
   As you pedal, change the resistance of the pedals by pressing the Quick Resistance increase and decrease buttons or by pressing one of the numbered Quick Resistance buttons.
   Note: After you press a button, it will take a moment for the pedals to reach the selected resistance level.

4. Follow your progress with the display.
   The display can show the following workout information:

   

   Calories (Cals.)—When the manual mode is selected, this display mode will show the approximate number of calories you have burned. When a workout is selected, this display mode will show either the approximate number of calories remaining to be burned or the approximate number of calories you have burned.
   Calories per Hour (Cals./Hr)—This display mode will show the approximate number of calories you are burning per hour.
   Distance (Dist.)—This display mode will show the distance that you have pedaled in miles or kilometers.
   Pulse—This display mode will show your heart rate when you use the handgrip heart rate monitor or the optional chest heart rate monitor (see step 5).
   Resistance (Resist.)—This display mode will show the resistance level of the pedals.
   RPM—This display mode will show your pedaling speed in revolutions per minute (rpm).
   Time—When the manual mode is selected, this display mode will show the elapsed time. When a workout is selected, this display mode will show either the time remaining in the workout or the elapsed time.
   Vertical Distance (Vert. Feet or Vert.)—This display mode will show the vertical distance you have pedaled in feet or meters.
   The matrix offers several display tabs. Press the Displ button repeatedly or press the increase and decrease buttons next to the Enter button repeatedly until the desired tab is shown.
   Speed—This tab will show a profile of the speed settings of the workout. A new segment will appear at the end of each minute.
   My Trail—This tab will show a track that represents 1/4 mile (400 m). As you exercise, the flashing rectangle will show your progress. The My Trail tab will also show the number of laps you complete.
   Calorie—This tab will show the approximate amount of calories you have burned. The height of each segment represents the amount of calories burned during that segment.
   Resistance—This tab will show a profile of the approximate resistance settings of the workout A new segment will appear at the end of each minute. Note: A text heading for this tab will not appear in the matrix.
   As you exercise, the workout intensity level bar will indicate the approximate intensity level of your exercise.

   

   To pause the console, press the Home button or the End button, or simply stop pedaling. When the console is paused, the time will flash in the display. To continue your workout, simply resume pedaling.
   Press the Home button or the End button repeatedly to pause the workout, view your workout results, and exit the workout and return to the manual mode.
   Change the volume level of the console by pressing the volume increase and decrease buttons.

   

5. Measure your heart rate if desired.
   You can measure your heart rate using either the handgrip heart rate monitor or an optional chest heart rate monitor (see page 20 for information about the optional chest heart rate monitor). 
   Note: The console is compatible with BLUETOOTH Smart heart rate monitors.
   Note: If you use both heart rate monitors at the same time, the chest heart rate monitor will have priority.
   If there are sheets of plastic on the metal contacts on the handgrip heart rate monitor, remove the plastic. To measure your heart rate, hold the handgrip heart rate monitor with your palms resting against the contacts. Avoid moving your hands or gripping the contacts tightly.

   

   When your pulse is detected, one or two dashes will appear, and then your heart rate will be shown. For the most accurate heart rate reading, hold the contacts for at least 15 seconds.
   If the display does not show your heart rate, make sure that your hands are positioned as described. Be careful not to move your hands excessively or to squeeze the contacts tightly. For optimal performance, clean the contacts using a soft cloth; never use alcohol, abrasives, or chemicals to clean the contacts.

6. Turn on the fan if desired.
   The fan has several speed settings. Press the fan increase and decrease buttons repeatedly to select a fan speed or to turn off the fan.

   

   Note: If the pedals do not move for about 30 seconds, the fan will turn off automatically.

7. When you are finished exercising, the console will turn off automatically.
   If the pedals do not move for several seconds, a series of tones will sound, the console will pause, and the time will flash in the display.
   If the pedals do not move for several minutes, the console will turn off and the display will be reset.

HOW TO USE AN ONBOARD WORKOUT

1. Turn on the console.
   Begin pedaling or press any button on the console to turn on the console.
   When you turn on the console, the display will turn on and the console will be ready for use.
2. Select an onboard workout.
   To select an onboard workout, press the desired Onboard Workouts button repeatedly until the desired workout appears in the display.
   When you select an onboard workout, the display will show the duration of the workout or the approximate number of calories to be burned during the workout. A profile of the speed settings of the workout will appear in the matrix.

3. Start the workout.
   Press the Begin button or begin pedaling to start the workout.
   Each workout is divided into segments. One resistance level and one target speed are programmed for each segment. Note: The same resistance level and/or target speed may be programmed for consecutive segments.
   The resistance level and the target speed for the first segment will appear in the display and the matrix.
   During the workout, the profile on the speed tab will show your progress. The flashing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the target speed for the current segment.

   

   • At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash.
   • If a different resistance level is programmed for the next segment, the resistance level will appear in the display and the resistance level will change.
   • If a different target speed is programmed for the next segment, the target speed will appear in the matrix for a few seconds to alert you.
   • As you exercise, you will be prompted to keep your pedaling speed near the target speed for the cur-rent segment. When an upward-pointing arrow appears in the display, increase your pace. When a downward-pointing arrow appears, decrease your pace.
   • When no arrow appears, maintain your current pace. 
     IMPORTANT: The target speed is intended only to provide motivation. Your actual pedaling speed may be slower than the target speed. Make sure to pedal at a speed that is comfort-able for you.
   • If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the Quick Resistance buttons. 
     IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed for the next segment.
   • The workout will continue in this way until the last segment ends.
   • To pause the console, press the Home button or the End button, or simply stop pedaling. When the console is paused, the time will flash in the display. To continue your workout, simply resume pedaling.
   • Press the Home button or the End button repeatedly to pause the workout, view your work-out results, and exit the workout and return to the default menu.
4. Follow your progress with the display.
5. Measure your heart rate if desired.
6. Turn on the fan if desired.
7. When you are finished exercising, the console will turn off automatically.

HOW TO USE THE SOUND SYSTEM
To play music or audio books through the console sound system while you exercise, plug a 3.5 mm male to 3.5 mm male audio cable (not included) into the jack on the console and into a jack on your personal audio player; make sure that the audio cable is fully plugged in.

Note: To purchase an audio cable, see your local electronics store. 
Next, press the play button on your personal audio player. Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your personal audio player.

THE OPTIONAL CHEST HEART RATE MONITOR
Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the best results is to maintain the proper heart rate during your workouts. The optional chest heart rate monitor will enable you to continuously monitor your heart rate while you exercise, helping you to reach your personal fitness goals. To purchase a chest heart rate monitor, please see the front cover of this manual.

Note: The console is compatible with all BLUETOOTH Smart heart rate monitors.

HOW TO CONNECT YOUR SMART DEVICE TO THE CONSOLE
The console supports BLUETOOTH connections to smart devices via the iFit app and to compatible heart rate monitors.

Note: Other BLUETOOTH connections are not supported.

1. Download and install the iFit app on your smart device.
   On your iOS or Android smart device, open the App Store or the Google Play store, search for the free iFit app, and then install the app on your smart device. Make sure that the BLUETOOTH option is enabled on your smart device. Then, open the iFit app and follow the instructions to set up an iFit account and customize settings.
2. Connect your smart device to the console. Follow the instructions in the iFit app to connect your smart device to the console.
   When a connection is established, the LED on the console will flash blue. Press the Bluetooth Smart button on the console to confirm the connection; the LED on the console will then turn solid blue.
3. Record and track your workout information. Follow the instructions in the iFit app to record and track your workout information.
4. Disconnect your smart device from the console if desired.
   To disconnect your smart device from the console, press and hold the Bluetooth Smart button on the console for 5 seconds; the LED on the console will light while the button is held and turn off when the button is released.
   Note: All BLUETOOTH connections between the console and other devices (including any smart devices, heart rate monitors, and so forth) will be disconnected.

HOW TO CONNECT YOUR HEART RATE MONITOR TO THE CONSOLE
The console is compatible with all BLUETOOTH Smart heart rate monitors. To connect your BLUETOOTH Smart heart rate moni-tor to the console, press the Bluetooth Smart button on the console. When a connection is established, the LED on the console will flash red twice.

Note: If there is more than one compatible heart rate monitor near the console, the console will connect to the heart rate monitor with the strongest signal.
To disconnect your heart rate monitor from the con-sole, press and hold the Bluetooth Smart button on the console for 5 seconds; the LED on the console will light while the button is held and turn off when the button is released. 
Note: All BLUETOOTH connections between the con-sole and other devices (including any smart devices, heart rate monitors, and so forth) will be disconnected.

HOW TO CHANGE CONSOLE SETTINGS

1. Select the settings mode.
   To select the settings mode, press the gear button. The settings information will appear in the display. 
   Note: If you have selected a workout, you must exit the workout before you can select the settings mode.
2. Navigate the settings mode.
   While the settings mode is selected, the matrix of the display will display several optional screens. Press the increase button next to the Enter button repeatedly to select the desired optional screen. The lower section of the display will show instruc-tions for the selected screen. Make sure to follow the instructions shown in the lower part of the display.
3. Change settings as desired.
   Units—The currently selected unit of measurement will appear in the display. To change the unit of measurement, press the Enter button repeatedly. To view distance in miles, select ENGLISH. To view distance in kilometers, select METRIC.
   Note: The version number of the console software will also appear on this optional screen.
   Usage Information—The display will show the total number of hours that the trainer has been used and the total distance (in miles or kilometers) that has been pedaled on the trainer.
   Contrast Level—The currently selected contrast level will appear in the display. To adjust the con-trast level, press the Quick Resistance increase and decrease buttons.
4. Exit the settings mode.
   Press the gear button to exit the settings mode.

MAINTENANCE 

• Regular maintenance is important for optimal performance and to reduce wear.
• Inspect and properly tighten all parts each time the trainer is used.
• Replace any worn parts immediately.
• To clean the trainer, use a damp cloth and a small amount of mild soap.

IMPORTANT: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.

CONSOLE TROUBLESHOOTING

• If the console does not turn on, make sure that the power adapter is fully plugged in.
• If the console does not display your heart rate when you hold the handgrip heart rate monitor, or if the dis-played heart rate appears to be too high or too low.
• If a replacement power adapter is needed, call the telephone number on the cover of this manual.

IMPORTANT: To avoid damaging the console, use only a manufacturer-supplied regulated power adapter.

HOW TO ADJUST THE REED SWITCH

• If the console does not display correct feedback, the reed switch should be adjusted. To adjust the reed switch, first unplug the power adapter.

• Next, remove the four indicated M4 x 16mm Flat Head Screws (101) and the Lower Rear Shield Cover (68).

  

• Next, turn the Large Pulley (21) until a Pulley Magnet (121) is aligned with the Reed Switch (116). Then, loosen, but do not remove, the M4 x 19mm Screw (113), slide the Reed Switch slightly closer to or away from the Pulley Magnet, and retighten the Screw.

  

• Then, plug in the power adapter and turn the Large Pulley (21) for a moment. Repeat these actions, if necessary, until the console displays correct feedback. Then, reattach the lower rear shield cover.

HOW TO ADJUST THE DRIVE BELT

1. If the pedals slip while you are pedaling, even while the resistance is adjusted to the highest level, the drive belts may need to be adjusted. To adjust the drive belts, first unplug the power adapter.

2. Next, remove the four indicated M4 x 16mm Flat Head Screws (101) and the Lower Rear Shield Cover (68).

   

3. Then, locate the lower Adjustment Screw (A). Tighten the lower Adjustment Screw four turns; this will tighten the Large Drive Belt (31).

   

4. Stand on the trainer and pedal for a few moments. If the pedals still slip, step off the trainer and locate the upper Adjustment Screw (B). Tighten the upper Adjustment Screw two turns; this will tighten the Small Drive Belt (28).
5. Stand on the trainer again and pedal for a few moments. If the pedals still slip, step off the trainer and tighten the lower Adjustment Screw (95) four turns; this will again tighten the Large Drive Belt (31).
6. When you have properly adjusted the drive belts, reattach the lower rear shield cover.

Setup Guide

Assembling the Proform Cardio HIIT Trainer PFEL09915.1 requires some effort but is manageable with the provided instructions. Here are the key steps:

1. Unbox and Organize Parts: Carefully unpack all components and ensure you have all the necessary parts and tools.
2. Assemble Frame: Follow the manual to assemble the main frame, which includes attaching the legs, side rails, and other structural components.
3. Install Moving Parts: Attach the pedals, arm handles, and resistance system according to the instructions.
4. Connect Electronics: Connect all electrical components, including the display console and any sensors.
5. Configure Settings: Once assembled, turn on the trainer and configure your user profile, workout programs, and other settings as desired.

EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi-cian. This is especially important for persons over age 35 or persons with pre-existing health problems.
The heart rate monitor is not a medical device. Various factors may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determin-ing heart rate trends in general.

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 stretch-ing 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 stretch-ing. 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.

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.
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.

Troubleshooting

If you encounter issues with your Proform Cardio HIIT Trainer PFEL09915.1, here are some common problems and solutions:

• Display Not Turning On: Check if the power cord is properly plugged in and ensure that the circuit breaker has not tripped.
• Resistance Not Working: Ensure that the resistance cable is securely connected and not damaged.
• Heart Rate Monitor Issues: Make sure the heart rate sensors are clean and properly positioned on your body.
• Warning Instructions: Always read and follow safety guidelines provided in the user manual to avoid injury or damage to the equipment.

ProForm Cardio HIIT Trainer PFEL09915.1 Pros & Cons

Pros

• Effective Workouts: Provides intense HIIT workouts that are proven to be highly effective for weight loss and cardiovascular fitness.
• Durable Construction: Built with commercial-grade materials for long-lasting performance.
• Versatile Programs: Offers a variety of pre-set and customizable workout programs to keep your routines fresh and challenging.
• Space-Saving Design: Compact footprint makes it suitable for home use where space is limited.

Cons

• Costly Investment: The trainer is relatively expensive compared to other fitness equipment on the market.
• Complex Assembly: Requires significant time and effort to assemble, which can be overwhelming for some users.
• Noisy Operation: Some users have reported that the machine can be quite noisy during operation.

Customer Reviews

Customers have praised the Proform Cardio HIIT Trainer PFEL09915.1 for its robust construction, effective workouts, and user-friendly interface. However, some have noted that assembly can be challenging and that it may require periodic maintenance to ensure smooth operation.

A common complaint is the noise level during use, but many users agree that this is a minor trade-off for the benefits it provides. Overall, this product has received positive reviews from fitness enthusiasts looking for a comprehensive workout solution.

WARRANTY

The frame is warranted for the lifetime of the original purchaser (customer). Parts are warranted for three (3) years from the date of purchase. Labor is war-ranted for one (1) year from the date of purchase.