ProForm 485 CS manual Suggested Stretches

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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

1

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

2

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

3

your hips toward the wall. Hold for 15 counts, then relax. Repeat 3

times for each leg. To cause further stretching of the achilles ten-

 

dons, bend your back leg as well. Stretches: Calves, achilles ten-

4

dons 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 but-

 

tocks 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

5

counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip

muscles.

 

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Contents Model No. PFTL95908.0 Serial No QUESTIONS?Please do not Contact Mon.-Fri a.m.-6 p.m. MST Sat a.m.-4 p.m. MSTTable of Contents Pulse sensor is not a medical device Important PrecautionsCord immediately after use, before cleaning Before YOU Begin Assembly Page Bolts yet Tighten the Nut the Wheel must turn freely Not fully fold the Frame yetDo not fully tighten the Bolts yet Screws for stepPage Fore tightening any of them That no wires are pinchedMake sure that no wires are pinched PRE-LUBRICATED Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord Features of the Console Console DiagramSelect the user mode HOW to Turn on the PowerSet the date and time Select a default user settingHOW to USE the Manual Mode HOW to Identify Yourself AS User 1 or UserSelect the manual mode Insert the key into the consoleMeasure your heart rate if desired Select a personal trainer workout HOW to USE a Personal Trainer WorkoutHOW to View the Fitness Journal Select the user mode. See on Reset the fitness journal HOW to Reset the Fitness JournalExit the user mode HOW to USE the Stereo Sound SystemOptional Chest Pulse Sensor Information ModeHOW to Move the Treadmill HOW to Fold and Move the TreadmillHOW to Lower the Treadmill for USE Compatible with GFCI-equipped outlets TroubleshootingProblem The power turns off during use Problem The walking belt slows when walked on Problem Solution Exercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencySuggested Stretches Key No. Qty Description Part LIST-Model No. PFTL95908.0Key No. Qty Description Exploded Drawing A-Model No. PFTL95908.0 R0808A Exploded Drawing B-Model No. PFTL95908.0 R0808A Exploded Drawing C-Model No. PFTL95908.0 Exploded Drawing D-Model No. PFTL95908.0 R0808A Icon Health & Fitness, Inc., 1500 S W., Logan, UT Ordering Replacement PartsLimited Warranty

485 CS specifications

The ProForm 485 CS is a versatile and compact treadmill designed to fit seamlessly into any home gym setup. This machine combines functionality with innovative features, making it an excellent choice for fitness enthusiasts seeking an effective cardio workout.

One of the standout features of the ProForm 485 CS is its folding design, which allows for easy storage when not in use. The SpaceSaver design ensures that your workout space doesn’t feel cramped, making it ideal for smaller living areas. The treadmill can be easily lifted and stored upright, allowing users to reclaim their floors after a workout.

The ProForm 485 CS is equipped with a robust 2.0 CHP motor that delivers smooth and consistent performance. This motor allows for a maximum speed of 10 mph, making it suitable for everything from brisk walking to intense running sessions. The incline function further enhances workout variability, enabling users to adjust their workout intensity by simulating uphill runs.

One of its key technologies is the ProShox cushioning system, designed to reduce impact on joints during workouts. This feature provides a more comfortable running experience, which is especially beneficial for those who may have joint concerns or are new to running. The cushioning absorbs shock and allows users to focus on their performance without the discomfort associated with harder surfaces.

The treadmill features a variety of built-in workout programs designed by certified personal trainers. With a selection of 18 different programs, users can tailor their sessions to meet their fitness goals, whether they aim to lose weight, improve cardiovascular health, or build endurance. The LCD display provides real-time feedback on speed, distance, time, calories burned, and pace, helping users track their progress.

Additionally, the ProForm 485 CS is compatible with iFit technology, which offers an expansive library of interactive workouts. iFit provides various training options that adapt to individual fitness levels, along with global workouts that let users run iconic trails around the world.

Another notable characteristic is the integrated audio system, allowing users to connect their music devices and enjoy their favorite tunes while working out. This feature enhances the exercise experience, making workouts more enjoyable and motivating.

In summary, the ProForm 485 CS is an excellent combination of design, functionality, and advanced features. Its space-saving solution, powerful motor, cushioning technology, and compatibility with iFit make it a standout choice for anyone looking to elevate their home fitness routine. Whether you are a beginner or an experienced athlete, this treadmill offers the tools needed to achieve fitness goals effectively.
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