Horizon Fitness SXS 5.7 Home Gym User Manual
Contents
1. Y SINITIOIND NIS38 ATENSSV SNILOOHSITANOUL SNINOILIONOS 380418 ALNVUUVM SXS_5 7_rev 1 1 indd 4 5 IMPORTANT SAFETY INSTRUCTIONS FOR HOUSEHOLD USE ONLY SAVE THESE INSTRUCTIONS Read all instructions before using this home gym Basic precautions should always be followed including the following Read all instructions before using this home gym It is the responsibility of the owner to ensure that all users of this home gym are adequately informed of all warnings and precautions If you have any questions after reading this manual contact Sears at the number listed on the back cover of this manual CN INSIST te 70 REDUCE THE RISK OF INJURY TO PERSONS e Close supervision is necessary when this home gym is used by on or near children invalids or disabled persons At NO time should pets or children under the age of 12 be closer to the home gym than 10 feet At NO time should children under the age of 12 use the home gym Children over the age of 12 should not use the home gym without adult supervision e Use this appliance or home gym only for its intended use as described in this manual Do not use attachments not recommended by the manufacturer e Never drop or insert any object into any opening e f you experience any kind of pain including but not limited to chest pains nausea dizziness or shortness of breath stop exercising immediately and con2. FOR MODEL SXS 5 7 HOME GYM ASSEMBLY HORIZON AND USER S GUIDE FITNESS INTRODUCTION CONGRATULATIONS and THANK YOU for your purchase of this Horizon home gym INTRODUCTION Whether your goal is to tone your muscles increase your strength or simply enjoy a fuller healthier ES lifestyle a Horizon home gym can help you attain it adding club quality performance to your at home workouts with the ergonomics and innovative features you need to get stronger and healthier faster SS Because we re committed to designing fitness equipment from the inside out we use only the highest amp quality components It s a commitment we back with one of the strongest warranty packages in the industry You want exercise equipment that offers the most comfort the best reliability and the highest quality in its class A Horizon home gym delivers 2 ao ien TABLE OF CONTENTS aS Important Precautions 4 Assembly 5 Before You Begin 17 CONDITIONING GUIDELINES Conditioning Guidelines 18 Troubleshooting amp Maintenance 24 Limited Warranty 26 CONTACT INFORMATION Back Panel TROUBLESHOOTING amp MAINTENANCE LIMITED WARRANTY SXS 5 7 rev 1 1 indd 2 3 8 30 07 11 12 34 AM NOIMINGOULNI mS a C ec pz os
3. 22 23 DATE EXERCISE SET 1 WEIGHT REPS SET 2 WEIGHT REPS SET 3 WEIGHT INTRODUCTION REPS IMPORTANT PRECAUTIONS DATE EXERCISE SET 1 WEIGHT REPS SET 2 WEIGHT REPS SET 3 WEIGHT ASSEMBLY REPS BEFORE YOU BEGIN DATE EXERCISE SET 1 WEIGHT REPS 2 WEIGHT REPS SET 3 WEIGHT GUIDELINES 5 S REPS TROUBLESHOOTING amp MAINTENANCE LIMITED WARRANTY 8 30 07 11 13 07 AM NI338 SNOILNVIIdd SINITIOINI ININOILIGNOD mB SS m mE rn amp S ALNVUUVM SXS 5 7 rev 1 1 indd 24 25 TROUBLESHOOTING Your home gym is designed to be reliable and easy to use However if you experience a problem please reference the troubleshooting guide listed below PROBLEM The cables feel rough and are noisy during use SOLUTION Verify the following IS THERE ANY NOTICABLE DAMAGE TO THE CABLES IF YES e Contact customer tech support and replace the cable s IF NO e Verify that all cables are secured into the pulleys e Verify that the weight stack guiderods are lubricated with a spray or silicone gel lubricant e Verify that there is no excessive slack in the cables NOTE If there is excessive slack adjust cable tension see next page PROBL
4. NOTE During each assembly step ensure that ALL nuts and bolts are in place and partially threaded in before completely tightening any ONE bolt NOTE A light application of grease may aid in the installation of hardware Any grease such as lithium bike grease is recommended ASSEMBLY STEP 1 A Place BASE FRAME on floor in desired location B Remove 6 NYLON NUTS C and 6 FLAT WASHERS B from BASE FRAME Attach RIGHT MAIN SUPPORT FRAME to right side of BASE FRAME using 2 FLAT WASHERS MAIN SUPPORT FRAME RIGHT MAIN SUPPORT FRAME LEFT 7 B and 2 NYLON NUTS C gm D Repeat on other side FRAME 1 E Attach CENTER SUPPORT FLAT WASHER BA FRAME to BASE FRAME using Nie 2 2 FLAT WASHERS and 2 NYLON NUTS BASE FRAME TROUBLESHOOTING CONDITIONING BEF RE IMPORTANT amp MAINTENANCE GUIDELINES YOU BEGIN ASSEMBLY PRECAUTIONS INTRODUCTION LIMITED WARRANTY 8 30 07 11 12 39 AM zd S ASSEMBLY STEP 2 kx HARDWARE BAG 1 CONTENTS BOTA FLAT WASHER B w NYLON NUT C Qty 4 Qty 12 Qty 6 Sz m BOLT D SUPPORT PLATE ES Co Qty 2 Qty 2 WN A Open HARDWARE BAG 1 UPPER PULLEY ASSEMBLY p Attach UPPER PULLEY FLAT WASHER B ASSEMBLY to CENTER a NYLON NUT C SUPPORT FRAME using 2 E BOLTS D 4 FLAT WASHERS E B and 2 NYLON NUTS C Tighten this hardware BOLT D C Position LA
5. e A Healthier Heart e Weight Loss The key to reaping these benefits is to develop an exercise habit Your new home gym will help you eliminate obstacles that prevent you from exercising Inclement weather and darkness won t interfere with your workout when you use your home gym in the comfort of your home This guide provides you with basic information for using and enjoying your new machine Back LOCATION OF THE HOME GYM 1 fot Place the home gym on a level surface There should be 1 foot of clearance behind the home gym 3 feet on each side and 3 feet in front Do not place the home gym in any area that will block any vent or air openings The home gym should not be located outdoors 3 feet 3 feet Front 3 feet b SEAT ASSEMBLY PIN A Ensure that the seat assermbly safety pin is fully inserted before using the home gym Failure to do so may result in injury A Open HARDWARE BAG 9 B Install WEIGHT SHIELD as shown in diagram using 8 SCREWS L and 8 FLAT WASHERS M PROPER USAGE Make sure to follow the MAINTENANCE schedule in this manual Stop your workout immediately if you feel pain faint dizzy or are short of breath YOU RE FINISHED d Do not operate the home gym if there is any noticable damage to the cables FIN or pulleys If any damage is noticable contact customer tech support at the number located on the back panel of thi
6. for reference EXAMPLE BEATS PER MINUTE AGE 20 25 30 35 40 45 50 55 60 65 For a 42 year old user Find age along the bottom of the chart round to 40 follow age column up to the target zone bar Results 60 of maximum Heart Rate 108 Beats Per Minute 75 of maximum Heart Rate 135 Beat Per Minute ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM BEFORE IMPORTANT GUIDELINES 5 S TROUBLESHOOTING amp MAINTENANCE LIMITED WARRANTY 8 30 07 11 13 06 AM NI338 SNOILNVIIdd SIN 7901N9 5 E 3JNVN31NIVM 9 3NHOOHS318n0d1 ALNVUUVM SXS 5 7 rev 1 1 indd 20 21 STRETCHING STRETCH FIRST Before using your product it is best to take a few minutes doing a few gentle stretching exercises Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury Ease into each of these stretches with a slow gentle motion Do not stretch to the point of pain Make sure not to bounce while doing these stretches 1 STANDING CALF MUSCLE STRETCH Stand near a wall with the toes of tour left foot about 18 from the wall and the right foot about 12 behind the other foot Lean forward pushing against the wall with your palms Keep your heels flat and hold this position for a count of 15 seconds Make sure that you do not bounce while stretching N Repeat on the other side 2 S
7. EM Weight selector pin cannot be inserted SOLUTION Verify the following ARE THE HOLES ALLIGNED THROUGH THE WEIGHT PLATE AND BAYONETTE IF YES e Verify that the selector pin isn t bent or damaged IF NO e Adjust threaded bolt on top plate so that the holes in the bayonette align with the weight plate NOTE Always maintain at least 5 of threaded bolt in bayonette If the above troubleshooting section does not remedy the problem discontinue use and CONTACT SEARS FOR SERVICE AT 1 800 4 MY HOME The following information may be asked of you when you call Please have these items readily available e Model Name e Serial Number e Date of Purchase receipt or credit card statement In order for a technician to service your home gym they may need to ask detailed questions about the symptoms that are occurring Some troubleshooting questions that may be asked are e How long has this problem been occurring e Does this problem occur with every use With every user e f you are hearing a noise does it come from the front or the back What kind of noise is it thumping grinding squeaking chirping etc e Has the machine been lubricated and maintained per the maintenance schedule Answering these and other questions will give the technicians the ability to send proper replacement parts and the service necessary to get you and your Horizon Fitness home gym functioning again MAINTENANCE Cleanliness of your home gym and its o
8. FLOATING PULLEY BRACKET After CABLE B routing is complete replace threaded end and nut onto cable end and install SINGLE FLOATING PULLEY Attach CABLE B to LEG EXTENSION CURL ARM CABLE TROUBLESHOOTING CONDITIONING BEFORE IMPORTANT amp MAINTENANCE GUIDELINES YOU BEGIN ASSEMBLY PRECAUTIONS INTRODUCTION LIMITED WARRANTY 8 30 07 11 12 54 AM JONYNIINIVW 3 SINITIOIND NI338 SNOILNYIJYd INILOOHSTIANOYL NINOILIGNOD 300418 ATAWISSY ANVLHOdHI NOMINGOYLNI ALNVUUVM SXS 5 7 rev 1 1 indd 14 15 ASSEMBLY STEP 8 HARDWARE BAG 7 CONTENTS Qty 1 SINGLE FLOATING PULLEY BRACKET FLAT WASHER CLEVIS NYLON NUT BALL Gel 4 d PIKA L N SCREW E FLAT WASHER B N HANDLE Open HARDWARE BAG 7 Remove NYLON NUT FLAT WASHER THREADED SCREW and BALL from end of CABLE C C Route CABLE C through the pulley system in the RADIAL ARM ASSEMBLY as shown in diagram NOTE After threading through one arm of RADIAL ARM ASSEMBLY thread CABLE C up through SINGLE FLOATING PULLEY BRACKET before bringing to back through other arm After CABLE routing is complete replace nylon nut threaded screw and ball on end of cable Hook HANDLES on to cable using the 2 HOOKS ASSEMBLY STEP 9 HARDWARE BAG 8 CONTENTS CABLE D Qty 1 anms EO A _ o BA
9. LL Pie NYLON NUT FLAT WASHER CLEVIS HOOK SCREW FLAT WASHER B A Open HARDWARE BAG 8 B Remove nylon nut threaded screw and ball from end of CABLE D C Route CABLE D through the pulley system in the UPPER PULLEY BRACKET ASSEMBLY as shown in diagram D After CABLE D routing is complete replace nylon nut threaded screw and ball on end of cable TROUBLESHOOTING CONDITIONING BEFORE IMPORTANT amp MAINTENANCE GUIDELINES YOU BEGIN ASSEMBLY PRECAUTIONS INTRODUCTION LIMITED WARRANTY 8 30 07 11 13 01 AM 39NVN31NIVH 3 SINITIOIND NI938 SNOILNYIJYd JNILOOHSTIANOYL NINOLLIQNOD 380118 ATAWISSY ANVLHOdHI NOMINGOYLNI ALNVUUVM SXS 5 7 rev 1 1 indd 16 17 ASSEMBLY STEP 10 HARDWARE BAG 9 CONTENTS C SCREW L Qty 8 FLAT WASHER M Qty 8 FLAT WASHER M N SCREW L LEFT SHIELD BEF RE YOU BEGIN CONGRATULATIONS on choosing your home gym You ve taken an important step in developing and sustaining an exercise program Your home gym is a tremendously effective tool for achieving your personal fitness goals Regular use of your home gym can improve the quality of your life in so many ways HERE ARE JUST A FEW OF THE HEALTH BENEFITS OF EXERCISE e Improved Muscle Tone and Strength e Increased Daily Energy Levels
10. ME USE WARRANTY vs moveis omv Five Year Limited Warranty NOIMINGOUINI When assembled operated and maintained according to all instructions supplied with the product if this m Home Gym fails due to a defect in material or workmanship within five years from the date of purchase call S 1 800 4 MY HOME to arrange for free repair ea xa m S Additional Limited Warranty on Specific Parts 22 From the date of purchase for the time periods listed below the following specific parts will be supplied free of charge if they fail due to a defect in material or workmanship After the first 90 days from the date of purchase you pay for labor to have them installed e 90 Days Upholstery E e Lifetime Frame All warranty coverage is void if this product is ever used for other than private household purposes This warranty gives you specific legal rights and you may also have other rights which vary from state to state Sm RS Sears Roebuck and Co Hoffman Estates IL 60179 Im SINITIOING ININOILIGNOD 3JNVN31NIVM 9 JNILOOHSITENOUL 2 E za SXS 5 7 rev 1 1 indd 26 27 8 30 07 11 13 08 AM Get it fixed at your home or ours Your Home For repair in your home of all major brand appliances lawn and garden equipment or heating and cooling systems no matter who made it no matter who sold it For the replacement parts accessories and owner s manuals that you need to do it yourself For Sears
11. PORTANT amp MAINTENANCE GUIDELINES YOU BEGIN ASSEMBLY PRECAUTIONS INTRODUCTION LIMITED WARRANTY 8 30 07 11 12 44 AM JONYNIINIVW 3 SINITIOIND NI338 SNOILNYIJYd INILOOHSTIANOYL NINOILIGNOD 300418 ATAWISSY ANVLHOdHI NOMINGOYLNI ALNVUUVM SXS 5 7 rev 1 1 indd 10 11 ASSEMBLY STEP 4 HARDWARE BAG 3 CONTENTS FLAT WASHER B w NYLON NUT C BOLT G Qty 2 Qty 1 Qty 1 CENTER SUPPORT FRAME SEAT SET SAFETY PIN FLAT WASHER B SEAT WELDMENT SET NUT C BOLT 6 an E Je f FLAT WASHER B LEG EXTENSION CURL DOWN TUBE SS CABLE ATTACHMENT A Open HARDWARE BAG 3 B Attach LEG EXTENSION CURL DOWN TUBE to SEAT ASSEMBLY using 1 BOLT G 2 FLAT WASHERS B and 1 NYLON NUT C NOTE Position the LEG EXTENSION CURL DOWN TUBE so the cable attachment is facing the gym C Insert SEAT SET SAFETY PIN ASSEMBLY STEP 5 HARDWARE BAG 4 CONTENTS FLAT WASHER Qty 6 w NYLON NUT C Qty 2 BOLT H Qty 2 BOLT L Qty 2 SEAT BACK PAD SEAT BOTTOM PAD NYLON NUT C Pw E FLAT WASHER B ADJUSTMENT BAR amp rdi END COVER M CO FOAM ROLLER LEG EXTENSION CURL DOWN TUBE CENTER SUPPORT FRAME G Cre FLAT WASHER B FO N SIN SCREW H NS GEA 29 Open HARDWARE BAG 4 B A
12. STABLE FOOTPLATE RADIAL ARM ASSEMBLY lt SUPPORT FRAME LEFT J lt H WEIGHT SELECTION PIN SINGLE FLOATING PULLEY BRACKET SEAT SET SAFETY PIN BASE FRAME CABLE B TOOLS INCLUDED Screwdriver 4 mm Allen Wrench 19 mm Flat Wrench 6 mm Allen Wrench 13 mm 17 mm Flat Wrench 8 mm Allen Wrench PARTS INCLUDED 1 Seat Set Safety Pin 1 Center Support Frame 1 Dual Floating Pulley Bracket 2 Foam Rollers 2 Handles 1 Front Cover 1 Seat Back Pad 1 Leg Extension Curl Down Tube 1 Back Cover 1 Seat Bottom Pad 1 Seat Weldmen Set 2 Single Floating Pulley Brackets 1 Main Base Frame 2 Weight Shields 1 Upper Pulley Assembly 1 Main Support Frame Right 2 Guide Rods 1 Lat Bar Bracket Assembly 1 Main Support Frame Left 1 Weight Selection Pin 4 Cables 1 Radial Arm Assembly 1 Upper Pulley Assembly 9 Hardware Bags LJ 1 Nylon Ankle Strap 1 Lat Pulldown Bar If you have questions or if there are any missing parts contact 1 800 4 MY HOME Further contact information is located on the back cover of this manual For a complete exploded diagram see Quick Start and Parts Guide included in User s Guide bag PRE ASSEMBLY
13. T BAR BRACKET FLAT WASHER 7 775 ASSEMBLY in line with the Sw UPPER PULLEY ASSEMBLY mS and the LEFT SUPPORT BRACKET ASSEMBLY FRAME and RIGHT SUPPORT E FRAME as shown Using 4 fi BOLTS A 8 FLAT WASHERS EN E B and 4 NYLON NUTS C oe SUPPDRTPOUE attach SUPPORT PLATES LAT SS 764 BAR BRACKET ASSEMBLY and ANY FLAT WASHER B UPPER PULLEY ASSEMBLY to as N SN g the LEFT SUPPORT FRAME and NYLON NUT C 7 8 RIGHT SUPPORT FRAME as 3 shown RoD _ SS P LEFT SUPPORT ae CENTER RIGHT FRAME E SUPPORT SUPPORT mE FRAME FRAME ALNVUUVM SXS 5 7 rev 1 1 indd 8 9 ASSEMBLY STEP 3 HARDWARE BAG 2 CONTENTS BOLT FLAT WASHER w NYLON NUT C SCREW F Qty 2 Qty 4 Qty 2 Qty 4 a m lt SCREW F BACK COVER FLAT WASHER B BOLT A gt 8 s SEAT WELDMENT SET aN bus NUT C F4 An RADIAL ARM ASSEMBLY STEP 3 D INSTALLING THE STOPPER STOPPER RADIAL ARM ASSEMBLY Open HARDWARE BAG 2 Attach SEAT WELDMENT SET Attach COVER to bolted joint using 4 SCREWS F Remove STOPPER from front side of RADIAL ARM ASSEMBLY and reinstall on back side of RADIAL ARM ASSMBLY Attach RADIAL ARM ASSEMBLY to CENTER SUPPORT FRAME using 2 BOLTS A 4 FLAT WASHERS B and 2 NYLON NUTS C TROUBLESHOOTING CONDITIONING BEF RE IM
14. TANDING QUADRICEPS STRETCH Using a wall to provide balance grasp your left ankle with your left hand and hold your foot against the back of your thigh for 15 seconds Repeat with your right ankle and hand L 3 SITTING HAMSTRING amp LOWER BACK MUSCLE STRETCH Sit on the floor with your legs together and straight out in front of you Do not lock your knees Extend your fingers towards your toes and hold for a count of 15 seconds Make sure that you do not bounce while stretching Sit upright again Repeat one time TIPS THE IMPORTANCE OF WARM UP amp COOL DOWN WARM UP Always perform 10 15 minutes of aerobic activity before begining your strength training session This warm up will limber your muscles and prepare them for more strenuous exercise Make sure that you warm up on your product at a slow pace The warm up should gradually increase your heart rate into your heart rate training zone and increase core body temperature COOL DOWN Never stop exercising suddenly A cool down period of 3 5 minutes allows your heart to readjust to the decreased demand Your cool down period should consist of repeating the stretching exercises listed above to loosen and relax your muscles TIPS ACHIEVING YOUR FITNESS GOALS An important step in developing a long term fitness program is to determine your goals Is your primary goal for exercising to lose weight Improve muscle tone and or strength Reduce stress K
15. ective covering on your floor Take CAUTION when handling and transporting this unit Never open box when it is on its side FAILURE TO FOLLOW THESE INSTRUCTIONS COULD RESULT IN INJURY Before proceeding find your home gym s serial number and model name located on the left rear side of the base frame and enter it in the space provided below ENTER YOUR SERIAL NUMBER AND MODEL NAME IN THE BOXES BELOW SERIAL NUMBER MODEL NAME Refer to the SERIAL NUMBER and MODEL NAME when calling for service TROUBLESHOOTING CONDITIONING BEFORE IMPORTANT amp MAINTENANCE GUIDELINES YOU BEGIN ASSEMBLY PRECAUTIONS INTRODUCTION LIMITED WARRANTY E 8 30 07 11 12 36 AM 39NVN31NIVH 3 SINITIOIND NI938 SNOLLNYIIUd JNILOOHSTTANOYL NINOLLIQNOD 380118 ATAWISSY ANVLHOdHI NOMINGOYLNI ALNVUUVM SXS_5 7_rev 1 1 indd 6 7 CABLE D CABLE A LAT BAR BRACKET ASSEMBLY UPPER PULLEY ASSEMBLY LAT PULLDOWN BAR COVER SET DUAL FLOATING PULLEY BRACKET SINGLE FLOATING PULLEY BRACKET CENTER SUPPORT FRAME CABLE C WEIGHT SHIELD MAIN SUPPORT FRAME RIGHT HANDLE gt RADIAL ARM ADJUSTMENT PIN GUIDE ROD SEAT BACK PAD SEAT BOTTOM PAD SEAT WELDMENT SET SEAT HEIGHT ADJUSTMENT KNOB LEG EXTENSION CURL DOWN TUBE FOAM ROLLERS ADJU
16. hat you exercise from between 24 and 60 minutes per session But start slowly and gradually increase your exercise times If you ve been sedentary during the past year it may be a good idea to keep your exercise times to as little as 5 minutes initially Your body will need time to adjust to the new activity If your goal is weight loss a longer exercise session at lower intensities has been found to be most effective HOW HARD Intensity of Workouts How hard you workout is also determined by your goals If you use your home gym to prepare for a 5K run you will probably work out at a higher intensity than if your goal is general fitness Regardless of your long term goals always begin an exercise program at low intensity Aerobic exercise does not have to be painful to be beneficial There are two ways to measure your exercise intensity The first is by monitoring your heart rate using the grip pulse handlebars or a wireless chest transmitter may be sold separately and the second is by evaluating your perceived exertion level this is simpler than it sounds PERCEIVED EXERTION LEVEL A simple way to gauge your exercise intensity is to evaluate your perceived exertion level While exercising if you are too winded to maintain a conversation without gasping you are working out too hard good rule of thumb is to work to the point of exhilaration not exhaustion If you cannot catch your breath it s time to slow down Always be aware of
17. nowing what your goals are will help you develop a more successful exercise program Below are some common exercise goals e Weight Loss lower intensity longer duration workouts e Improve Body Shape and Tone interval workouts alternate between hi and low intensities e Increased Energy Level more frequent daily workouts e Improved Sports Performance high intensity workouts If possible try to define your personal goals in precise measurable terms and then put your goals in writing The more specific you can be the easier it will be to track your progress If your goals are long term divide them up into monthly and weekly segments Longer term goals can lose some of the immediate motivation benefits Short term goals are easier to achieve BEFORE IMPORTANT GUIDELINES S S TROUBLESHOOTING amp MAINTENANCE LIMITED WARRANTY 8 30 07 11 13 06 AM NI338 SNOILNVIIdd 53 130 9 5 E 3JNVN31NIVM 9 3NHOOHS318n0d1 ALNVUUVM SXS 5 7 rev 1 1 indd DAILY LOG SHEETS DATE EXERCISE 1 WEIGHT REPS SET 2 WEIGHT REPS SET 3 WEIGHT REPS DATE EXERCISE SET 1 WEIGHT REPS SET 2 WEIGHT REPS SET 3 WEIGHT REPS SET 1 WEIGHT REPS SET 2 WEIGHT DATE EXERCISE REPS SET 3 WEIGHT REPS
18. peration environment will keep maintenance problems and service calls to a minimum For this reason we recommend that the following preventive maintenance schedule be followed AFTER EACH USE DAILY e Wipe upholstery handgrips bars and frame if needed with a soap and water cleaning solution EVERY WEEK e ubricate guide rods with a spray or silicone gel lubricant e Inspect cable ends and cable insulation for damage EVERY MONTH IMPORTANT e Inspect all frame bolts and tighten as needed ADJUSTING CABLE TENSION Regularly check the cable tension of your home gym If excessive slack exists adjust cable tension by removing the pulley bolts and moving one or both pulleys to the inner mounting position in the dual floating pulley bracket and then reinstalling the pulley bolts Cable tension may also be adjusted using the threaded cable end on single pulley bracket and weight stack Twist threaded end to adjust tension and then tighten lock nut NOTE Always maintain at least 14 of threaded bolt in bayonet INNER MOUNTING TWIST SCREW TO ADJUST TENSION THEN TIGHTEN LOCK NUT POSITIONS TWIST SCREW TO ADJUST TENSION THEN TIGHTEN LOCK NUT CABLE SCREW CABLE SCREW AND NUT AND NUT WEIGHT PLATE CONDITIONING BEF RE IMPORTANT GUIDELINES YOU BEGIN d PRECAUTIONS INTRODUCTION amp MAINTENANCE E 5 LIMITED WARRANTY 8 30 07 11 13 08 AM LIMITED HO
19. professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME 1 800 469 4663 Call anytime day or night U S A and Canada www sears com WWW Sears ca Our Home For repair of carry in items like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts amp Repair Service Center 1 800 488 1222 Call anytime day or night U S A only www sears com To purchase a protection agreement U S A or maintenance agreement Canada on a product serviced by Sears 1 800 827 6655 U S A 1 800 361 6665 Canada Para pedir servicio de reparacion Au Canada pour service en francais a domicilio y para ordenar piezas 4 800 LE FOYER 1 888 SU HOGAR 1 800 533 6937 1 888 784 6427 WWW Sears ca www sears com Sears Registered Trademark Trademark SM Service Mark of Sears Brands LLC Marca Registrada Marca de F brica 5M Marca de Servicio de Sears Brands LLC MC Marque de commerce Marque d pos e de Sears Brands LLC Sears Brands LLC Horizon SXS 5 7 Rev 1 1 2007 Horizon Fitness Products Designed amp Engineered in the U S A Made in China SXS_5 7_rev 1 1 indd 28 8 30 07 11 13 09 AM
20. s manual IMPORTANT PRECAUTIONS INTRODUCTION ASSEMBLY eo E c gt TROUBLESHOOTING CONDITIONING amp MAINTENANCE GUIDELINES LIMITED WARRANTY 8 30 07 11 13 05 AM NI338 SNOILNVIIdd 53 130 9 5 E 3JNVN31NIVM 9 3NHOOHS318n0d1 ALNVUUVM SXS_5 7_rev 1 1 indd 18 19 CONDITIONING GUIDELINES ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM HOW OFTEN Frequency of Workouts The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain fitness If you have other goals such as weight or fat loss you will achieve your goal faster with more frequent exercise Whether it s 3 days or 6 days remember that your ultimate goal should be to make exercise a lifetime habit Many people are successful staying with a fitness program if they set aside a specific time of day to exercise It doesn t matter whether it s in the morning before breakfast during lunch hour or while watching the evening news What s more important is that it s a time that allows you to keep a schedule and a time when you won t be interrupted To be successful with your fitness program you have to make it a priority in your life So decide on a time pull out your day planner and pencil in your exercise times for the next month HOW LONG Duration of Workouts For aerobic exercise benefits it s recommended t
21. sert each GUIDE ROD into the corresponding hole in the UPPER PULLEY ASSEMBLY G Secure GUIDE RODS in UPPER PULLEY ASSEMBLY using 2 BOLTS I 4 FLAT WASHERS J and 2 NYLON NUTS K NOTE Ensure that each bolt is inserted through the hole at the top of the GUIDE ROD Tighten all hardware ASSEMBLY STEP 7 HARDWARE BAG 6 CONTENTS CABLE A CABLE B Qty 1 Qty 1 CABLE A SINGLE FLOATING PULLEY BRACKET DUAL FLOATING PULLEY BRACKET SINGLE FLOATING D PULLEY BRACKET Y CABLE A SCREW AND NUT ON ONG os NIS AW TOP WEIGHT PLATE A Open HARDWARE BAG 6 B Remove nylon nut and threaded screw from end of CABLE A Insert cable end into LAT BAR BRACKET ASSEMBLY pulley as shown in diagram NOTE After passing through first pulley bracket thread cable through DUAL FLOATING PULLEY BRACKET then thread back into LAT BAR BRACKET ASSEMBLY Re install threaded screw and nylon nut before threading cable into TOP WEIGHT PLATE NOTE Always maintain at least 14 of weight cable screw in TOP WEIGHT PLATE for saftey Screw the other end of CABLE A into SINGLE FLOATING PULLEY Remove nylon nut and threaded screw from end of CABLE B Insert cable end into BASE FRAME pulleys as shown in diagram NOTE After passing through first pulley bracket thread cable through DUAL
22. sult your physician before continuing e Do not wear clothes that might catch on any part of the home gym e Always wear athletic shoes while using this equipment e Do not jump on the home gym e At no time should more than one person be on home gym while in operation e The home gym should not be used by persons weighing more than 300 pounds Failure to comply will void the warranty e The home gym is intended for in home use only Do not use this home gym in any commercial rental school or institutional setting Failure to comply will void the warranty e Do not use outdoors ASSEMBLY IMPORTANT READ THESE SAFETY INSTRUCTIONS BEFORE USE LN AWARNING During the assembly process there are several areas that special attention must be paid It is very important to follow the assembly instructions correctly and to make sure all parts are firmly tightened If the assembly instructions are not followed correctly the home gym could have frame parts that are not tightened and will seem loose and may cause irritating noises There should be no side to side play in the frame uprights If there is any play in these areas the home gym has not been properly assembled To prevent damage to the home gym the assembly instructions must be reviewed and corrective actions should be taken UNPACKING Unpack the unit where it will be used Place the home gym carton on a level flat surface It is recommended that you place a prot
23. these warning signs of overexertion GENERAL STRENGTH TRAINING GUIDELINES e t is recommended that you perform at least 5 10 minutes of cardiovascular exercise before beginning your strength routine in order to warm the muscles increase the heart rate and prepare your body for strength training e Always raise and lower the weight in a smooth slow and controlled motion e Try not to hold your breath during strength training exercises It is recommended that you exhale as you raise the weight and inhale as you lower the weight e t is recommended that each muscle group be allowed to rest 48 hours between strength training e Complete each strength routine with a few simple stretches to maintain flexibility and allow your body to cool down after your session TARGET HEART RATE ZONE CHART What is Target Heart Rate Zone Target Heart Rate Zone tells you the number of times per minute your heart needs to beat to achieve a desired workout effect It is represented as a percentage of the maximum number of times your heart can beat per minute Target Zone will vary for each individual depending on age current level of conditioning and personal fitness goals The American Heart Association recommends working out at a Target Heart Rate Zone of between 60 and 75 of your maximum heart rate A beginner will want to workout in the 60 range while a more experienced exerciser will want to workout in the 70 75 range See chart
24. ttach SEAT BACK PAD to CENTER SUPPORT FRAME using 2 SCREWS H 2 FLAT WASHERS B Attach SEAT BOTTOM PAD to SEAT WELDMENT using 2 BOLTS D 4 FLAT WASHERS B and 2 NYLON NUTS C D install assembled seat into gym E Install LEG PADS to LEG EXTENSION CURL DOWN TUBE as shown in diagram TROUBLESHOOTING CONDITIONING BEF RE IMPORTANT amp MAINTENANCE GUIDELINES YOU BEGIN ASSEMBLY PRECAUTIONS INTRODUCTION LIMITED WARRANTY 8 30 07 11 12 48 AM 39NVN31NIVH 3 SINITIOIND NI938 SNOLLNYIIUd JNILOOHSTTANOYL NINOLLIQNOD 380118 ATAWISSY ANVLHOdHI NOMINGOYLNI ALNVUUVM SXS 5 7 rev 1 1 indd 12 18 ASSEMBLY STEP 6 ry D eT FLAT WASHER J NYLON NUT K lt HARDWARE BAG 5 CONTENTS BOTU FLAT WASHER J NYLONNUT K BUMPER Qty 4 Qty 8 Qty 4 uy Qty 2 FLAT WASHER J BOLT 1 a FLAT WASHER J d NYLON NUT K V i UPPER PULLEY ax ASSEMBLY P di Ss Lo GUIDE ROD I SELECTOR PIN EA BOLT 1 FLAT WASHER J SS JD BASE FRAME iz A Open HARDWARE BAG 5 B Install 2 BOLTS I 4 FLAT WASHERS J and 2 NYLON NUTS into the BASE FRAME as shown in diagram C Insert each GUIDE ROD into the BASE FRAME as shown in diagram D Install rubber BUMPER onto each GUIDE ROD E Install each WEIGHT PLATE onto GUIDE RODS NOTE Ensure that each WEIGHT PLATE s selector pin slot faces downward F In
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