Pro Form XP110 Instructions

The ProForm XP110 is an elliptical fitness machine with an electronic console, handlebars, pulse sensor, water bottle holder and revolving foot pedals. The unit is sold online and in many fitness equipment stores and can be used at home or in a fitness center environment. Using the ProForm elliptical machine is fairly simple to do but should only be performed by adults who have consulted with their physician prior to starting a physical exercise program.

Things You'll Need

  • Towel(s)
  • 1/8 inch stereo audio cable
  • 1/8 inch Y-cable (if necessary)
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Instructions

  1. Basic Instructions

    • 1

      Hold on to the handlebars and step onto the lowest pedal with one foot. Position the other foot in the other pedal. Press "On" to turn the machine on.

    • 2

      Enter in your age and weight when prompted by the console by using the up and down buttons. Press "Enter" to confirm.

    • 3

      Begin moving your feet in a back-and-forth motion to activate the machine.

    • 4

      Change the resistance of the pedals by using the up or down arrows on the "Resistance" setting. Lower numbers will have a lower resistance, while higher numbers will have a higher resistance.

    • 5

      Monitor your time and distance on the display. Use the heart rate monitor by drying hands with a towel and then lightly gripping the heart rate sensors on the handlebars. Hold the sensor for 30 seconds or until your current heart rate is displayed on the console.

    • 6

      Press the "Fan" button to turn on the fan. Press it again to increase the fan speed and press a third time to turn the fan off.

    • 7

      Note your calories burned and distance pedaled on the console. The upper part of the display shows the heart rate when the handgrip sensors are held for at least 30 seconds.

    • 8

      When finished, press "Stop" or slow your pedaling until you come to a complete stop. Step off the machine one foot at a time. The machine will automatically turn off after a few minutes.

    Preset Functions

    • 9

      Begin to pedal or press one of the buttons on the console to turn it on. Press "Program" repeatedly until the desired program appears on the display.

    • 10

      Press "Start" to begin the program. Note that each pre-set program has a built-in resistance setting and target pace. Began pedaling to commence working out according to the pre-set program.

    • 11

      Press "Resistance" to change the level during the pre-set program. Note that when the current period within the pre-set program changes, the resistance level will automatically revert to the pre-set level.

    • 12

      Increase or decrease your pace as indicated by the program indicators on the control console. When the lights on the left side of the "pace guide" flash, increase your pedaling pace. When the indicators on the right side flash, decrease your pace. Maintain your pace if the center lights are illuminated.

    Pulse Program

    • 13

      Turn on the console to use a "Pulse Program" that helps keep the user's heart rate between 65 and 90 percent of the estimated maximum heart rate.

    • 14

      Press "Program" until one of the two "Pulse Program" indicator lights is illuminated.

    • 15

      Enter in your age if "Pulse Program 1" is selected and the word "Age" flashes in the display. Press "Enter" to confirm.

    • 16

      Enter in a target heart rate if "Pule Program 2" was selected and the word "Rate" flashes in the display. Enter in your target heart rate and press "Enter" to confirm.

    • 17

      Hold the heart rate sensors on the handgrips for at least 30 seconds. Press "Start" or begin pedaling. Note that Program 1 consists of a 30-minute long workout and Program 2 is 60 minutes long. During the program, the pedal resistance will automatically change to bring your heart rate closer to the target heart rate and you will be prompted to increase or decrease your pace as necessary.

    iFit

    • 18

      Connect a 1/8 inch stereo audio cable to the jack located beneath the console. Connect the other end of the "Line Out" jack on your computer, home stereo, or personal CD player. If necessary, plug the opposite end into a 1/8 inch Y-adapter and then the Y-adapter into the "Phones" jack on the computer, stereo or personal CD player.

    • 19

      Turn on the console and press "Program" until the "iFit" indicator light is illuminated.

    • 20

      Insert the included iFit CD into the computer or CD player. Press "Play" and wait for the personal training program to begin. Follow the instructions as given on the CD.

    • 21

      Stop pedaling when finished. The console will automatically turn off.