ELLIPTICAL TRAINER EXERCISER User`s Manual
Contents
1. LI M10 x 25mm Patch Screw 135 mu M10 x 25mm Button Screw 87 NEN ue M8 x 36mm Button Bolt 103 M8 x 40mm Button Screw 142 ed M8 x 51mm Button Screw 98 XL ES MO M10 x 54mm Button Bolt 90 p M10 x 75mm Patch Screw 99 M10 x 75mm Button Bolt 129 M10 x 78mm Button Screw 101 M10 x 78mm Carriage Bolt 149 A NS PART LIST Model No 831 159950 Key No Qty 00 JO Oo P ob 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 1 1 1 1 1 1 1 1 2 2 1 2 2 1 1 2 2 4 1 8 5 4 2 2 Description Upright Base Seat Base Upright Leg Lever Left Rail Right Rail Left Pedal Leg Right Pedal Leg Seat Stabilizer Upright Stabilizer Top Arm Right Arm Left Arm Leg Lever Bracket Mech Frame Right Handle Left Handle Large Belt Pulley Fly Wheel Left Mech Cover Right Mech Cover Backrest Seat C magnet Right Side Shield Left Side Shield Left Pedal Right Pedal Belt Pulley Cover Disk Cap Crank Idler Return Spring Guide Rod Resistance Cable Bushing Bracket Middle Wire Harness Leg Lever Bumper Leg Lever Bushing 19mm Round Inner Cap 38mm x 50mm Inner Cap Top Arm Cap Pedal Wheel Base Knob Left Rail Cap Seat Stabilizer Cap Stabilizer Wheel Foot Left Base Bushing Swivel Bearing 1 3 4 Pul2. DESIRED may appear in the CROSSOVER TRAINING display Enter the Numbers of Sets and Repetitions that You Plan to Do To enter the number of sets that you plan to do press the SETS and buttons To enter the number of repetitions that you plan to do press the REPS and buttons Note If you do not enter the numbers of sets and 4 Select a Strength Training Program repetitions that you plan to do the console will count the total number of repetitions that you do To select one of the during your workout six strength training programs press the HB AND BACK 6 Perform the Exercise STRENGTH TRAINING When you begin exercis PROGRAMS button ing the TOTAL TIME dis repeatedly When a strength training program is play will be started This selected the name of the selected program will display can be started TOANE appear in the CROSSOVER TRAINING display for and stopped with the a few seconds The name of the first exercise in the START STOP button program will then be displayed If you have entered numbers of sets and repeti 5 Perform the Exercise tions the console will count down the repetitions and sets you have completed The resistance setting and the numbers of sets and repetitions for the first exercise will appear in the Note The elliptical trainer uses progressive resist SYSTEM RESISTANCE SETS and REPS displays ance As the ends of the cable begin to be pulled The resistance setting and the
3. Wheels 47 Finally move the elliptical trainer to the new location A WARNING the elliptical trainer is heavy lift with your knees to prevent injury to your back Moving the elliptical trainer may require two persons A CAUTION when litting the elliptical trainer do not allow the upper swivel arms to touch the ceiling ADJUSTING THE FEET If extending the elliptical trainer is difficult adjust the Feet 48 so that the Seat Base 2 is parallel to the Upright Base 1 Adjust the Feet A all of the way into the Upright Base Adjust the Feet B so that the Upright Stabilizer 10 is raised slightly EXERCISING ON THE ELLIPTICAL STATION To mount the elliptical station firmly hold the Handles 16 17 and carefully step onto the Pedal 27 or 28 that is in the lowest position Next step onto the other Pedal Push the Pedals until they begin to move with a continuous motion Note The Belt Pulley Covers 29 can turn in either direction It is recommend ed that you turn the Belt Pulley Covers in the direction shown by the arrow below however for variety you may turn the Belt Pulley Covers in the opposite direction To dismount the elliptical station allow the Pedals 27 or 28 to come to a complete stop Note The ellipti cal 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 highest Pedal first Then step off the lowest Peda
4. can be found on a decal attached to the ellipti cal trainer see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled ASSEMBLED DIMENSIONS Height 85 in Width 37 in Depth 83 in Pulse Sensor Middle Pulley Station Handle Pedal Low Pulley Station ASSEMBLY As you assemble the elliptical trainer make sure Make Things Easier for Yourself all parts are oriented as shown in the drawings Everything in this manual is designed to ensure e For help identifying small parts use the PART that the elliptical trainer can be assembled suc IDENTIFICATION CHART cessfully by anyone However it is important to realize that the versatile elliptical trainer has The following tools not included are required many parts and that the assembly process will for assembly take time Most people find that by setting aside plenty of time assembly will go smoothly Two adjustable wrenches One rubber mallet gt Before beginning assembly carefully read the Ei following information and instructions One Phillips screwdriver lt Lubricant such as grease or petroleum jelly e Assembly requires two persons ST P and soapy water Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly will be more convenient if you h
5. easily and snap into place turn it over and then insert it IF THE CONNECTOR IS NOT INSERTED PROPERLY THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON Pull the Upper Wire Harness 188 and the Wire Harness 159 in the indicated location to remove slack Slide the Upright 3 into the Upright Base 1 Be careful not to pinch the Wire Harnesses Attach the Upright to the Upright Base with four M10 x 25mm Patch Screws 135 Hold the Right Handle 16 near the Upright 3 Connect the Pulse Sensor Wire 54 to the Sensor Wire Harness 187 Push the excess wire into the Upright The connector should slide easily into the sock et and snap into place If the connector does not slide easily and snap into place turn it over and then insert it IF THE CONNECTOR IS NOT INSERTED PROPERLY THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON Attach the Right Handle 16 to the Upright 3 with three M8 x 36mm Button Bolts 103 and three M8 Nylon Locknuts 102 Make sure that the Locknuts sit inside of the hexagonal holes in the Right Handle Be careful not to pinch the wires with the Bolts Note Make sure that the Long Handgrip 184 is pushed up against the Pulse Sensor 54 Repeat this step with the Left Handle 17 7 Attach the Backrest 22 to the Upright 3 and the Upright Base 1 with four M6 x 16mm Screws 130 8 Connect the Sensor Wire Harness 187 the Wire Harness 159 and the Upper Wire Harnes
6. in almost the same way as an elliptical training program However an elec tronic chirping sound will alert you when the resist ance of the pedals and or the target pace is about to change Note If the resistance of the pedals and or the RPM pace guide does not change when a chirp is heard Make sure that the iFIT com indicator is lit Adjust the volume of your CD player or VCR If the volume is too high or too low the console may not detect the program signals Make sure that the audio cable is properly con nected and that it is fully plugged in 6 Unplug the Transformer When you complete your workout unplug the trans former from the 120 volt outlet IFIT COM INTERNET PROGRAMS Our Web site at www iFIT com allows you to play iFIT com programs directly from the internet To use programs from our Web site the elliptical trainer must be connected to your home computer See HOW TO CONNECT YOUR COMPUTER on page 21 In addi tion you must have an internet connection and an internet service provider A list of specific system requirements is found on our Web site To use an iFIT com program from our Web site first follow steps 1 to 3 at the left Then follow the steps below 4 Go to Your Computer and Start an Internet Connection 5 Start Your Web Browser if Necessary and Go to Our Web Site at www iFIT com 6 Follow the Desired Links on Our Web Site to Select a Program Read and follow the
7. numbers of sets and the resistance will increase gradually As the cable repetitions may be too high or too low for you ends are pulled farther the resistance will increase depending on such factors as your body size and rapidly your physical condition If desired adjust the resist ance setting and the numbers of sets and repetitions When you complete the exercise repeat steps 4 by pressing the buttons below the three displays to exor sach exercise Hat you m todo When you begin exercising the TOTAL TIME dis play will be started This display and the program Te Unplug The TAN pianos can be started and stopped with the START STOP When you complete your workout unplug the trans puton former from the 120 volt outlet As you perform the exercise the console will count down the sets and repetitions you have completed PROGRAM OPERATION A tone will sound each time a repetition is per formed and two tones will sound when all of the The console offers two ab and back strength training sets for the exercise are completed programs two upper body programs and two lower body programs To use a strength training program After you have completed the exercise press the first follow steps 1 and 2 on page 16 Then follow NEXT button the name of the next exercise in the the steps below program will appear in the CROSSOVER TRAINING display Repeat this step for the next exercise 3 Designate Yourself as User 1 2 or 3 ii i P When you c
8. on line instructions for using a program 7 Follow the On line Instructions to Start the Program When you start the program an on screen count down will begin 8 Begin Exercising on the Elliptical Trainer When the on screen countdown ends the program will begin The program will function in almost the same way as an elliptical training program However an electronic chirping sound will alert you when the resistance of the pedals and or the target pace is about to change 9 Unplug the Transformer When you complete your workout unplug the trans former from the 120 volt outlet 19 HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER To use iFIT com programs a stereo audio cable must be plugged into the iFIT jack on the back of the console To use iFIT com CDs the elliptical trainer must be con nected to your portable CD player portable stereo home stereo or computer with CD player See pages 20 and 21 for connecting instructions To use iFIT com videocassettes the elliptical trainer must be connect ed to your VCR See page 21 for connecting instruc tions To use iFIT com programs directly from our Web site the elliptical trainer must be connected to your home computer See page 21 for connecting instructions HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below If your CD player has only one jack see instruction B A
9. wire into the unused side of the Y adapter Plug the Y adapter into the AUDIO OUT jack on your VCR Y adapter Audio Cable Wire removed from AUDIO OUT jack EXERCISE GUIDELINES THE FOUR BASIC TYPES OF WORKOUTS Muscle Building To increase the size and strength of your muscles push them close to their maximum capacity Your mus cles will continually adapt and grow as you progres sively increase the intensity of your exercise You can adjust the intensity level of an individual exercise in two ways by changing the amount of resistance used by changing the number of repetitions or sets per formed A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions The proper amount of resistance for each exercise depends upon the individual user You must gauge your limits and select the amount of resistance that is right for you Begin with 3 sets of 8 repetitions for each exercise you perform Rest for 3 minutes after each set When you can complete 3 sets of 12 repetitions without difficulty increase the amount of resistance Toning You can tone your muscles by pushing them to a mod erate percentage of their capacity Select a moderate amount of resistance and increase the number of rep etitions in each set Complete as many sets of 15 to 20 repetitions as possible without discomfort Rest for 1 minute after each set Wor
10. 120 volt outlet All indicators and dis plays on the con sole will flash once the console will then be ready for use The motor may be heard while the elliptical trainer calibrates itself Important Always plug in the trans former when using the elliptical trainer Note When the power is on the words MANUAL MODE will appear in the CROSSOVER TRAINING display If the buttons are not pressed the cables are not pulled and the pedals are not moved for ten minutes the console will go to sleep Press any button to resume exercising Transformer To use the elliptical training features see ELLIPTI CAL TRAINING on pages 15 and 16 To use the strength training features see STRENGTH TRAIN ING on pages 16 and 17 To use a crossover training program see CROSSOVER TRAINING on page 18 14 ELLIPTICAL TRAINING MANUAL OPERATION 1 Plug In the Transformer See PLUGGING IN THE ELLIPTICAL TRAINER on page 14 Important Always plug in the trans former when using the elliptical trainer Extend the Seat Base See EXTENDING THE SEAT BASE on page 12 Select the Manual Mode When the transformer is plugged in the manual mode will be selected If you have already selected a program press the ELLIPTICAL TRAINING PROGRAMS button repeatedly until the words MANUAL MODE reappear in the CROSSOVER TRAINING display Begin Pedaling and Select a Resistance Level When you begin pedaling the TOTAL TIME display will be started This
11. 7 Unplug the Transformer When you complete your workout unplug the transformer from the 120 volt outlet IFIT COM PROGRAM OPERATION To use an iFIT com program with the elliptical trainer see IFIT COM ELLIPTICAL TRAINING on page 19 16 Plug In the Transformer See PLUGGING IN THE ELLIPTICAL TRAINER on page 14 Important Always plug in the trans former when using the elliptical trainer Collapse the Seat Base See EXTENDING THE SEAT BASE on page 12 Select the Manual Mode When the transformer is plugged in the manual mode will be selected If you have already selected a program press the STRENGTH TRAINING PROGRAMS button repeatedly until the words MANUAL MODE reappear in the CROSSOVER TRAINING display Select a Resistance Setting for the First Exercise that You Plan to Do The current resistance setting will appear in the SYSTEM RESISTANCE Les display To change the SYSTEM RESISTANCE resistance setting first make sure that no cables are being pulled Next press the SYSTEM RESISTANCE and buttons Each time a button is pressed the resistance setting will change by 1 pound To change the resistance set ting quickly hold down one of the buttons Note While the resistance setting is changing the motor will be heard To prevent damage to the motor do not pull any of the cables while the resistance setting is changing If a cable is pulled the words RELEASE HANDLES AND READJUST RESISTANCE AS
12. Always unplug the power cord immediately after use and before cleaning the elliptical trainer Use the high pulley station only when the seat base is collapsed and secured next to the upright base If you feel pain or dizziness at any time while exercising stop immediately and begin cool ing down A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the versatile PROFORM CROSSOVER ELLIPTICAL TRAINER The elliptical trainer offers a selection of weight stations designed to develop every major muscle group of the body Whether your goal is to tone your body build dramatic muscle size and strength or improve your cardiovascu lar system the elliptical trainer will help you to achieve the specific results you want For your benefit read this manual carefully before using the elliptical trainer If you have questions High Pulley Station Top Arm Console Handle Backrest after reading this manual call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before calling The model number is 831 159950 The serial number
13. Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the console iFIT jack Plug the other end of the cable into the LINE OUT jack on your CD player Plug your headphones into the PHONES jack PHONES i Head phones B Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the console iFIT jack Plug the other end of the cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your headphones into the other side of the Y adapter Audio Y adapter Cable Fm oa Headphones HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 1 8 LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the console iFIT jack Plug the other end of the cable into the AUDIO OUT jack on your stereo B See the drawing above Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the console iFIT jack Plug the other end of the cable into the LINE OUT jack on your stereo C Plug one end of a 1 8 to 1 8 stereo audio cable available at electroni
14. PrO FOrRM CROSSOVER Serial No Write the serial number in the ELLIPTICAL TRAINER space above for future reference ELLIPTICAL TRAINER EXERCISER User s Manual Serial Number Decal Under Seat Assembly Adjustments Troubleshooting Part List and Drawing ES lt lt 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN sido nidia koe ue Rec er eoe E a d go esl EORR RR Ye AUR TR eee RS RR es ae 4 ASSEMBLY ert RR cadena ORB ROM de de RR eae ausa tute e EE 5 ADJUSTMENTS i irri coed dE eyes REX ono AUR Re he ned race orca dcr edle RR i 11 CONSOLE OPERATION trt NEE EN e Re EORR RE Rl RU Rc Cd e n TE oe m RD an 14 EXERCISE GUIDELINES exec egent ks car ce e m gem Rh n RA ena LR Y a d OR TR a ee 22 ORDERING REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY ersa capre ruri hte ke ek ec hes On a inte V e a ra Back Cover Note A PART IDENTIFICATION CHART and a PART LIST EXPLODED DRAWING are attached in the center of this manual Remove the PART IDENTIFICATION CHART and PART LIST EXPLODED DRAWING before begin ning assembly WARNING DECAL PLACEMENT The decal shown here has been placed on the elliptical trainer If the decal is missing or illegi ble please ca
15. VER TRAINING display Extend the seat base and begin pedaling Continue to pedal while the time is count ed down in the display 18 IFIT COM ELLIPTICAL TRAINING IFIT COM CD AND VIDEO PROGRAMS To use iFIT com CDs or videocassettes the elliptical trainer must be connected to your portable CD player portable stereo home stereo computer with CD play er or VCR See HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER on pages 20 and 21 To purchase iFIT com CDs and videocassettes call toll free 1 833 533 1333 Follow the steps below to use an iFIT com CD or video program 1 Plug In the Transformer See PLUGGING IN THE ELLIPTICAL TRAINER on page 14 Important Always plug in the trans former when using the elliptical trainer 2 Extend the Seat Base See EXTENDING THE SEAT BASE on page 12 3 Select the iFIT com Mode To select the iFIT com mode press the iFIT com button The indicator above the button will light and the words IFIT MODE will appear in the CROSSOVER TRAINING display 4 Insert the iFIT com CD or Videocassette If you are using an iFIT com CD insert the CD into your CD player If you are using an iFIT com video cassette insert the videocassette into your VCR 5 Press the Play Button on Your CD Player or VCR A moment after the play button is pressed your personal trainer will begin guiding you through your workout Simply follow your personal trainer s instructions The program will function
16. aring 98mm Spacer 51mm Spacer Long Wheel Axle M10 Split Washer Push Link Spring M4 x 25mm Screw Pulley Strap M4 x 12mm Screw Power Plug in M10 x 58mm Button Bolt M10 x 32mm Button Bolt 13mm Spacer 76mm Spacer M8 x 15mm Screw Clamp M6 Nylon Locknuts M5 Nylon Locknut M10 x 75mm Button Bolt M6 x 16mm Screw M4 x 5mm Screw M6 x 90mm Bolt M6 x 112mm Bolt M10 x 116mm Button Bolt M10 x 25mm Patch Screw M10 x 112mm Button Bolt M4 x 7mm Screw M10 x 16mm Button Screw M8 Washer M8 Split Washer Pedal Leg Bushing M8 x 40mm Button Screw M6 x 29mm Flat Head Screw M8 x 37mm Button Screw Reed Switch Magnet M6 x 10mm Button Screw M8 x 58mm Button Screw M10 x 78mm Carriage Bolt M6 x 35mm Bolt M6 Nut Lower Wire Harness 8mm Spacer Upright Stabilizer Cap Key No Qty 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 M A hh ch AM LL in QAannbBaAnNNANNNAANNAAOBRABAANNADNN AD ADND Description Crank Snap Ring Flywheel Snap Ring Cable Clip Ankle Strap Wire Harness Hand Strap M10 Washer Rope Short Cable Long Cable Transformer M4 x 35mm Screw Finger Guard M10 Jam Nut M4 Nylon Locknut Reed Sensor M6 x 25mm Screw 15mm Spacer 11mm Spacer Extended Hub Pulley Extension Strap Plastic Washer M10 Split Zinc Washer Pulley Zin
17. ave a Socket set a set of open end or closed end wrenches or a set of ratchet wrenches Tighten all parts as you assemble them unless instructed to do otherwise 1 Remove the sheath covering the Rope 162 Attach the Right Arm 12 to the Upright Base 1 with an M10 x 25mm Button Screw 87 an M10 x 54mm Button Bolt 90 an M10 Split Washer 114 three M10 Large Black Washers 186 and an M10 Nylon Locknut 81 Attach the Left Arm 13 not shown in the same manner 2 Attach the Seat Stabilizer 9 to the Seat Base 2 with two M10 x 78mm Carriage Bolts 149 and two M10 Nylon Locknuts 81 3 Attach the Upright Stabilizer 10 to the Upright Base 1 with two M10 x 78mm Button Screws 101 and two M10 Split Washers 114 4 Identify the Right Rail 6 Carefully tip the Upright Base 1 and the Seat Base 2 onto the left side Attach the Right Rail to the Upright Base with four M10 x 25mm Screws 86 and four M10 Large Zinc Washers 82 Turn the Base Knob 44 not shown out and attach the Left Rail 5 not shown in the same manner 5 Insert the connector of the Upper Wire Harness 188 into the socket of the Middle Wire Harness 87 Next connect the two Wire Harnesses 159 together in the same manner Note The Upper Wire Harness connector is wider than the Wire Harness connectors The connectors should slide easily into the sockets and snap into place If a connector does not slide
18. c Washer M5 x 20mm Screw Plastic Spacer Reed Switch Plate M5 Washer Short Handgrip Long Handgrip Belt M10 Large Black Washer Sensor Wire Harness Upper Wire Harness M10 x 83mm Bolt Set 98mm Large Spacer Rope Cover Link Lower Clamp Upper Clamp M5 x 21mm Flat Head Screw User s Manual Exercise Guide Exercise Video Allen Wrench Note tt indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts If a part is missing call toll free 1 888 533 1333 EXPLODED DRAWING Model No 831 159950 R1204A 0 141110 As 72 GN NEC se EXPLODED DRAWING Model No 831 159950 R1204A 62 op 119 x s S 5 850 195 ul l 194 162 E 193 192 50 58 85 y 7 Ane 170 52 168 Ud K Se 60 92 189 135111 100 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 user s manuals that you need to do it yourself For Sears professional installation of home appliances and items like garage door openers and water heaters 1 800 4 MY HOME Anytime day or night 1 800 469 4663 U S A and Canada www sears com WWW Sears ca Our Ho
19. ceps front of thigh Sartorius front of thigh 23 Tibialis Anterior front of calf Soleus front of calf Anterior Deltoid shoulder Rectus Abdominus stomach Adductor inner thigh Trapezius upper back Rhomboideus upper back Posterior Deltoid shoulder Triceps back of arm Latissimus Dorsi mid back Spinae Erectors lower back Gluteus Medius hip Gluteus Maximus buttocks Hamstring back of leg Gastrocnemius back of calf A B C D E F G H I J K L M N O P Q R S T U V W X PART IDENTIFICATION CHART See the drawings below to identify small parts used in assembly The number in parentheses by each drawing is the key number of the part from the PART LIST in the center of this manual Note Some small parts may have been pre attached for shipping purposes If you cannot find a part in the parts bag check to see if it has been pre attached If a part is missing call toll free 1 877 992 5999 o M8 Large Zinc Washer 74 M10 Large Zinc Black Washer 82 186 M8 Split Washer 140 a M4 x 5mm Screw 131 M4 x 16mm Screw 85 M6 x 16mm Screw 130 M8 x 19mm Button Screw 94 L I M10 x 25mm Screw 86 M8 Nylon Locknut 102 M10 Nylon Locknut 81 Q M10 Split Washer 114 M8 Washer 139
20. cs stores into the console iFIT Audio 1 8 jack Plug the Cable Y adapter other end of the cable into a Ey FE DI 1 8 Y adapter Headphones c available at electronics stores Plug the Y adapter into the PHONES jack on your stereo Plug your headphones into the other side of the Y adapter HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the console iFIT jack Plug the other end of the cable into the LINE OUT jack on your stereo i LINEOUT O ee 4 2 B Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the console iFIT com jack Plug the other end of the cable into an RCA Y adapter avail able at electron ics stores Next remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y adapter Plug the Y adapter into the LINE OUT jack on your stereo Audio Cable Ls ca Wire removed from LINE OUT jack Y adapter HOW TO CONNECT YOUR COMPUTER Note If your computer has a 1 8 LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end of a 1 8 to 1 8 ste
21. diet are important factors in any exercise pro gram WARMING UP Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Warming up prepares your body for more strenuous exercise by increasing circulation raising your body temperature and deliver ing more oxygen to your muscles WORKING OUT Each workout should include 6 to 10 different exercis es Select exercises for every major muscle group emphasizing areas that you want to develop most To give balance and variety to your workouts vary the exercises from session to session Schedule your workouts for the time of day when your energy level is the highest Each workout should be followed by at least one day of rest Once you find the schedule that is right for you stick with it EXERCISE FORM Maintaining proper form is an essential part of an effective exercise program This requires moving through the full range of motion for each exercise and moving only the appropriate parts of the body Exercising in an uncontrolled manner will leave you feeling exhausted On the exercise guide accompany ing this manual you will find photographs showing the correct form for several exercises and a list of the muscles affected See the muscle chart on the next page to find the names of the muscles The repetitions in each set should be performed smoothly and without pausing The exertion stage of each repetition should last about half as long as the ret
22. dis play can be started and stopped with the START STOP button TOTAL TIME The resistance of the pedals can be set at any of ten levels To select a resistance level press the RESISTANCE and buttons The selected resistance level will be displayed in the ELLIPTICAL TRAINING display SCAN TIME RPM RESISTANCE CALS TOTAL REVS Select a Display Mode When the SCAN indica tor appears the ELLIPTI CAL TRAINING display will show six display v modes in succession RPM TIME PULSE RESISTANCE CALO RIES and TOTAL REVOLUTIONS Mode Indicator SCAN TIME RPM RESISTANCE CALS TOTAL REVS To select a single display mode press the MODE button repeatedly until the desired mode indicator appears make sure that the SCAN indicator does not appear To reselect the SCAN display mode press the MODE button until the SCAN indicator appears To reset the display modes to their default settings press the RESET button The SCAN display mode will be selected 6 Measure Your Heart Rate if Desired If there are thin sheets of plastic on the metal contacts on the pulse sensors peel off the plastic Place your hands on the pulse sensors with your palms on the metal contacts Avoid moving your hands When your pulse is detected two or three dashes will appear in the ELLIPTICAL TRAINING display and then your heart rate will be shown For the most accurate heart rate reading continue to hold
23. e Crank Shaft with an M8 x 19mm Button Screw 94 and an M8 Large Zinc Washer 74 Repeat this step with the Left Pedal Leg 7 15 Attach the Seat 23 to the Seat Base 2 with four M6 x 16mm Screws 130 16 Slide the two Foam Pads 64 onto the Leg Lever 4 17 Adjust the Feet 48 under the Upright Stabilizer 10 to steady the elliptical trainer 18 Make sure that all parts have been properly tight ened The use of the remaining parts will be explained in ADJUSTMENTS beginning on the following page 10 ADJUSTMENTS This section explains how to adjust the elliptical trainer See the EXERCISE GUIDELINES on page 22 for impor tant information about how to get the most benefit from your exercise program Also refer to the accompanying exercise guide to see the correct form for each exercise Make sure that all parts are properly tightened each time the elliptical trainer is used Replace any worn parts immediately The elliptical trainer can be cleaned with a damp cloth and a mild non abrasive detergent Do not use solvents ATTACHING THE SHORT CABLES To use a high pulley station attach the indicated end of a Short Cable 163 the end without the ball to the Rope 162 with a Cable Clip 157 When not using the high pulley stations store the lower ends of the Short Cables 163 in the indicated bracket on the back of the Upright 3 not shown ATTACHING THE LOW PULLEY STATION To use the lo
24. ing do not wear loose clothes that could become caught on the elliptical trainer Always wear athletic shoes for foot protection while exer cising The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general 11 12 13 14 15 16 17 18 19 20 The elliptical trainer is designed to support a maximum user weight of 250 pounds The elliptical trainer is designed to be used with the included resistance Do not use the elliptical trainer with dumbbells or any other type of weight to increase the resistance Make sure that the cables remain on the pul leys at all times If the cables bind as you are exercising stop immediately and make sure that the cables are on the pulleys Replace all cables at least every two years Hold the handles when mounting dismount ing or using the elliptical trainer s elliptical station Always keep your back straight when using the elliptical trainer do not arch your back When you stop using the elliptical station allow the pedals to slowly come to a stop The elliptical trainer does not have a free wheel the pedals will continue to move until the flywheel stops Make sure that all electrical connections are complete before connecting the elliptical trainer to a power source
25. k your muscles by com pleting more sets rather than by using high amounts of resistance Weight Loss To lose weight use a low amount of resistance and increase the number of repetitions in each set Exercise for 20 to 30 minutes resting for a maximum of 30 seconds between sets Cross Training Cross training is an efficient way to get a complete and well balanced fitness program An example of a bal anced program is Plan strength training workouts on Monday Wednesday and Friday Plan 20 to 30 minutes of aerobic exercise such as running on a treadmill or riding an elliptical exerciser or exercise cycle on Tuesday and Thursday Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate The combination of strength training and aerobic exer cise will reshape and strengthen your body plus devel op your heart and lungs PERSONALIZING YOUR EXERCISE PROGRAM Determining the exact length of time for each workout as well as the number of repetitions or sets completed is an individual matter It is important to avoid overdo ing it during the first few months of your exercise pro gram You should progress at your own pace and be sensitive to your body s signals If you experience pain or dizziness at any time while exercising stop immedi ately and begin cooling down Find out what is wrong before continuing Remember that adequate rest and a proper
26. l 13 CONSOLE OPERATION FEATURES OF THE CONSOLE ELLIPTICAL TRAINING S ow RPM Fasr BT T Zaun RESISTANCE CALS TOTAL REVS ff RESISTANCE ff Y MODE RESET ko Y N J ze CROSSOVER TRAINING PH GU TOTAL TIME CHEST PRESS ff ff n SN STRENGTH CROSSOVER ELLIPTICAL TRAINING TRAINING TRAINING PROGRAMS PROGRAMS PROGRAMS A Il YN DN Y T p RE A WARNING Toreduce Y 3 risk of serious injury read and SELECT 1 2 3 START understand the user s manual all USER STOP instructions and the warnings o e e l before use Keep children away L Ne J p STRENGTH T TRAINING NEXT EXERCISE VG y 158 1 SETS SYSTEM RESISTANCE REPS CTIE The heart of the elliptical trainer is the digital resistance training console offering an impressive array of fea tures designed to make your workouts more effective When the manual mode of the console is selected you can change the resistance of the elliptical trainer with the touch of a button As you exercise the console will display instant exercise feedback You can even moni tor your heart rate using the integrated pulse sensor The console also features six elliptical training
27. ley V pulley Resistance Band Pulse Sensor Wire Key No Qty MA sch MG zh PM N ND NN N P2 NDNDNNSy k Co R1204A Description 3 1 2 Pulley Band Wheel Flange Spacer Swivel Arm Rep Counter Limit Switch Mech Arm Plate Bungee Cord Resistance Motor Foam Pad Small Base Wheel Disk Hub Double Locknut Crank Shaft System Wire Harness M6 x 12mm Flat Head Screw Console M8 x 51mm Bolt Set Right Rail Cap M8 Large Zinc Washer Arm Cap Mech Arm Motor Assm M10 x 30mm Button Screw Lower Pulley Plate 2 3 4 Pulley M10 Nylon Locknut M10 Large Zinc Washer Wheel Snap Ring Flange Screw M4 x 16mm Screw M10 x 25mm Screw M10 x 25mm Button Screw M10 x 89mm Button Bolt M10 x 49mm Button Bolt M10 x 54mm Button Bolt M10 x 48mm Button Bolt M3 x 19mm Screw M5 x 16mm Screw M8 x 19mm Button Screw Pedal Leg Bearing 33mm Spacer Right Base Bushing M8 x 51mm Button Screw M10 x 75mm Patch Screw M3 Nut M10 x 78mm Button Screw M8 Nylon Locknut M8 x 36mm Button Bolt M6 x 16mm Flat Head Screw Pulley Housing 16mm Spacer Upper Pulley Plate M5 Nut Key No Qty 109 110 111 112 113 114 115 116 117 118 119 120 121 122 128 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 4 MOPRPHANANHFPHHHAANAWDADNNAWDHANMNAWHAANAHNHHHAANNNHHKWOWONA Description Short Wheel Axle Wheel Be
28. ll toll free 1 888 533 1333 Monday through Friday 6 a m until 6 p m Mountain Time and order a free replacement decal Apply the decal in the location shown To prevent damage ONLY use the high pulley station when the seat is in the closest position to the upright Maximum user weight is 250 Ibs IMPORTANT PRECAUTIONS AA WARN ING To reduce the risk of serious injury read the following important precautions before using the elliptical trainer Ue 10 Read all instructions in this manual before using the elliptical trainer Use the elliptical trainer only as described in this manual It is the responsibility of the owner to ensure that all users of the elliptical trainer are ade quately informed of all precautions The elliptical trainer is intended for home use only Do not use the elliptical trainer in any commercial rental or institutional setting Use the elliptical trainer only on a level sur face Cover the floor beneath the elliptical trainer to protect the floor Keep the elliptical trainer indoors away from moisture and dust Do not put the elliptical trainer in a garage or covered patio or near water Make sure that all parts are properly tight ened each time the elliptical trainer is used Replace any worn parts immediately Keep children under 12 and pets away from the elliptical trainer at all times Keep hands and feet away from moving parts Wear appropriate clothes when exercis
29. me For repair of carry in products like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts and Repair Center 1 800 488 1222 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 reparaci n a domicilio y para ordenar piezas 1 888 SU HOGARS 1 888 784 6427 SEARS Registered Trademark TM Trademark SM Service Mark of Sears Roebuck and Co Marca Registrada TM Marca de F brica SM Marca de Servicio de Sears Roebuck and Co FULL 90 DAY WARRANTY S For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this ELLIPTICAL TRAINER EXERCISER contact the nearest Sears Service Center throughout the United States and Sears will repair or replace the ELLIPTICAL TRAINER EXERCISER free of charge This warranty does not apply when the ELLIPTICAL TRAINER EXERCISER is used commercially or for rental purposes This warranty gives you specific legal rights and you may also have other rights which vary from state to state Sears Roebuck and Co Dept 817WA Hoffman Estates IL 60179 Part No 217383 R1204A Printed in China 2004 ICON IP Inc
30. omplete the program the words WORK During strength training and crossover training pro OUT COMPLETE will appear in the main display grams a resistance setting is programmed for each strength exercise If you change the resist 6 Unplug the Transformer ance setting the console will remember your set ting and use it the next time you use the program When you complete your workout unplug the trans The console can remember settings for three differ former from the 120 volt outlet ent users To designate yourself as user 1 2 or 3 press the SELECT USER button o 5 oll Ser Make sure to select the same user number each time you use a strength training or crossover training program 17 CROSSOVER TRAINING ee oan LLL ING display reaches CHES T PRESS The console offers ten crossover training programs that 00 00 the name of the combine elliptical exercise with strength training exer first strength exercise cises To use a crossover training program follow and a time period of 2 the steps below minutes will appear in the display Collapse the seat base and perform as many repetitions of the exer 1 Plug In the Transformer cise as you can while the time is counted down in the display Note If desired change the resistance See PLUGGING IN THE ELLIPTICAL TRAINER on setting by pressing the SYSTEM RESISTANCE page 14 Important Always plug in the trans and buttons former when using the ellip
31. pro grams and six strength training programs Each pro gram will guide you through an effective cardiovascular weight loss strength or toning workout Ten crossover training programs are also offered Each crossover training program combines elliptical exercise with strength training exercises to give you a combined cardiovascular and strength workout The console also features iFIT com interactive technol ogy Having iFIT com technology is like having a per sonal trainer in your home Using a stereo audio cable available at electronics stores you can connect the elliptical trainer to your home stereo portable stereo computer or VCR and play special iFIT com CD and video programs iFIT com CDs and videocassettes are available separately iFIT com CD and video programs automatically control the resistance of the elliptical trainer and prompt you to vary your pace as a person al trainer coaches you through every step of your ellip tical workout High energy music provides added moti vation To purchase iFIT com CDs and videocas settes call toll free 1 888 533 1333 With the elliptical trainer connected to your computer you can also go to our Web site at www iFIT com and access programs directly from the internet Explore www iFIT com for more information PLUGGING IN THE ELLIPTICAL TRAINER Plug the indicated end of the trans former into the jack in the left mech cover Plug the other end of the transformer into a
32. reo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your computer O B Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath Audio 1 8 Ge EE Cable 1 Y adapter ug the other end of the Lt id cam 1 cable into a 1 8 Y adapter e tue available at electronics stores Plug the Y adapter into the PHONES jack on your computer Plug your headphones or speak ers into the other side of the Y adapter HOW TO CONNECT YOUR VCR Note If your VCR has an unused AUDIO OUT jack see instruction A below If the AUDIO OUT jack is being used see instruction B If you have a TV with a built in VCR see instruction B If your VCR is connected to your home stereo see HOW TO CONNECT YOUR HOME STEREO on page 20 A Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the console iFIT com jack Plug the other end of the cable into the AUDIO OUT jack on your VCR B Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the console iFIT com jack Plug the other end of the cable into an RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the
33. s 188 to the Console 71 Push the excess wire into the Upright 3 The connector should slide easily into the sock et and snap into place If a connector does not slide easily and snap into place turn it over and then insert it IF THE CONNECTOR IS NOT INSERTED PROPERLY THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON Attach the Console 71 to the Upright 3 with four M4 x 16mm Screws 85 Make sure that the wires do not get pinched 9 Attach the two Swivel Arms 58 to the Top Arm 11 with two M4 x 5mm Screws 131 10 Attach the Top Arm 11 to the Upright 3 with two M10 x 75mm Patch Screws 99 Route the Short Cables 163 through the bracket on the back of the Upright 3 11 12 13 14 Attach the Leg Lever Bracket 14 to the Seat Base 2 with two M8 x 40mm Button Screws 142 and two M8 Split Washers 140 Grease an M10 x 75mm Button Bolt 129 Attach the Leg Lever 4 to the Leg Lever Bracket 14 with the Bolt and an M10 Nylon Locknut 81 Do not overtighten the Locknut the Leg Lever must be able to pivot easily Attach the Right Pedal 28 to the Right Pedal Leg 8 with two M8 x 51mm Button Screws 98 two M8 Split Washers 140 and two M8 Washers 139 Repeat this step with the Left Pedal 27 and the Left Pedal Leg 7 Slide a Plastic Spacer 180 onto the right Crank Shaft 68 Orient the Right Pedal Leg 8 as shown Attach the Right Pedal Leg to th
34. the pulse sensors for about 30 seconds Note If you continue to hold the pulse sensors the display will shown your heart rate for 30 seconds The display will then show your heart rate along with the other display modes If your heart rate is not shown make sure that your hands are positioned as described Avoid moving your hands excessively or squeezing the metal con tacts too tightly For optimal performance periodi cally clean the metal contacts using a soft cloth never use alcohol abrasives or chemicals 7 Unplug the Transformer When you finish your workout unplug the trans former from the 120 volt outlet PROGRAM OPERATION The console offers a level 1 beginning elliptical train ing program two level 2 intermediate programs and three level 3 advanced programs To use an ellipti cal training program first follow steps 1 and 2 at the left Then follow the steps below 3 Select an elliptical training program To select one of the six elliptical training programs press the ELLIPTICAL TRAINING PROGRAMS button repeatedly When an elliptical training program is selected the name of the selected program will appear in the CROSSOVER TRAINING display The ELLIPTICAL TRAINING display will show how long the program will last 15 4 Begin Pedaling or Press the START STOP Button to Start the Program STRENGTH TRAINING When you begin pedaling the TOTAL TIME dis MANUAL OPERATION play
35. tical trainer When the time in the CROSSOVER TRAINING dis 2 Designate Yourself as User 1 2 or 3 play reaches 00 00 the name of the next strength exercise and a time period of 1 minute will appear See step 3 on page 17 in the display Perform as many repetitions of the next exercise as you can while the time is counted 3 Select a Crossover Training Program down in the display To select one of the ten crossover training programs press the After you have performed strength exercises the word ELLIPTICAL and a time period will again appear in the CROSSOVER TRAINING display CROSSOVER Extend the seat base and begin pedaling Continue TRAINING pedaling while the time is counted down in the dis PROGRAMS button play repeatedly When a crossover training program is selected the number of the selected program will The program will continue in this way When you appear in the CROSSOVER TRAINING display complete the program the words WORKOUT COM PLETE will appear in the main display 4 Press the START STOP Button to Start the Program 5 Unplug the Transformer When the program is When you complete your workout unplug the trans started the TOTAL TIME former from the 120 volt outlet display will be started This display and the pro TOTAL TIME gram can be started and stopped with the START STOP button When the program begins the word ELLIPTICAL and a time period of 3 or 4 minutes will appear in the CROSSO
36. to extend the elliptical trainer see ADJUSTING THE FEET on page 13 TIGHTENING THE ROPE The type of rope used on the resistance system can stretch slightly when it is first used If there is slack in the rope before resistance is felt the rope should be tightened To tighten the Rope 162 first set the elliptical trainer resistance level to 100 pounds Locate the end of the Rope with the Clamps 193 194 and pull it out until the Rope is tight Then measure the distance between the Rope Cover 191 and the Swivel Arm 58 Measure Distance Set the elliptical trainer resistance to the lowest level Have a second person pull the Rope 162 out and hold it while the Rope is adjusted Push the Rope Cover 191 down the Rope and loosen the two M5 x 21mm Flat Head Screws 195 Pull the Rope through the Link 192 and the Rope Clamps 193 194 to shorten the Rope by the measured amount Then retighten the two Screws and cover the Rope Clamps with the Rope Cover A WARNING Always make sure the two M5 x 21mm Flat Head Screws 195 are fully tightened before the elliptical trainer is used 12 MOVING THE ELLIPTICAL TRAINER To move the elliptical trainer first unplug the Transformer not shown from the 120 volt outlet and secure the elliptical trainer in the collapsed position see EXTENDING THE SEAT BASE on page 12 Then using the handle on the Upright Stabilizer 10 tilt the elliptical trainer onto the Stabilizer
37. urn stage Proper breathing is important Exhale during the exertion stage of each repetition and inhale during the return stroke Never hold your breath 22 Rest for a short period of time after each set The ideal resting periods are Rest for three minutes after each set for a muscle building workout Rest for one minute after each set for a toning work out Rest for 30 seconds after each set for a weight loss workout Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise COOLING DOWN End each workout with 5 to 10 minutes of stretching Include stretches for both your arms and legs Move slowly as you stretch and do not bounce Ease into each stretch gradually and go only as far as you can without strain Stretching at the end of each workout is an effective way to increase flexibility STAYING MOTIVATED For motivation keep a record of each workout List the date the exercises performed the resistance used and the numbers of sets and repetitions completed Record your weight and key body measurements at the end of every month Remember the key to achiev ing the greatest results is to make exercise a regular and enjoyable part of your everyday life MUSCLE CHART Sternomastoid neck Pectoralis Major chest Biceps front of arm Obliques waist Brachioradials forearm Hip Flexors upper thigh Abductor outer thigh Quadri
38. w pulley station attach the Long Cable 164 to the Rope 162 with a Cable Clip 157 Slide the hook on the Pulley Housing 105 onto the hook on the Left Rail 6 Attach the Long Cable to the appropriate attachment see ATTACHING THE HAND STRAPS below or ATTACHING THE LEG LEVER on page 12 ATTACHING THE HAND STRAPS To use a Hand Strap 160 connect it to a Short Cable 163 with a Cable Clip 157 For some exer cises an Extension Strap 175 should be attached between the Short Cable and the Hand Strap with two Cable Clips The Hand Straps 160 or the Ankle Strap not shown can be attached at any pulley stations in the same manner 11 ATTACHING THE LEG LEVER To use the Leg Lever 4 first attach the low pulley station see ATTACHING THE LOW PULLEY STA TION on page 11 Then attach the Long Cable 164 to the Leg Lever 4 with a Cable Clip 157 Always attach both Long Cables to the Leg Lever before using the Leg Lever Note The elliptical trainer must be in the collapsed position while the leg lever is used EXTENDING THE SEAT BASE To use the Pedal Legs 7 8 turn the Base Knob 44 to loosen it Extend the elliptical trainer by pulling the Seat Base 2 away from the Upright Base 1 until it stops Retighten the Base Knob into the Seat Base Collapse the elliptical trainer in the same manner Always make sure the Base Knob is fully tight ened before using the elliptical trainer If it is difficult
39. will be started This display and the program can be started and stopped with the START STOP 1 button Each program consists of several time periods of different lengths One resistance setting and one target pace are programmed for each segment At the end of each period of the program a tone will sound If a different resistance setting is pro grammed for the next period the resistance setting will flash in the ELLIPTICAL TRAINING display a 3 series of tones will sound and the resistance of the pedals will change Note You can override the resistance setting if desired by pressing the RESISTANCE and buttons However when the next period begins the resistance will change if a different resistance setting is programmed for the next period 5 Use the RPM Pace Guide 4 During elliptical training LIPTICAL programs the RPM pace AINING guide above the ELLIPTI CAL TRAINING display SCAN TIME RPM will indicate whether you are pedaling at the target pace When one of the lights on the left side of the pace guide lights increase your pedaling pace When one of the lights on the right side of the pace guide lights decrease your pace When the center light is lit maintain your current pace Important The target pace is intended only to provide a goal Make sure to pedal at a pace that is comfortable for you 6 Select a Display Mode and Measure Your Heart Rate if Desired See steps 5 and 6 on page 15
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