ELLIPTICAL EXERCISER User`s Manual
Contents
1. Attach the Front Stabilizer 12 to the Frame 1 with two M10 x 70mm Screws 76 Remove the packing materials from under the Frame 1 3 With the help of a second person place some of the packing materials not shown under the rear of the Frame 1 Attach the Track 11 to the Frame 1 with four M10 x 20mm Screws 74 two M10 x 39mm Screws 75 and six M10 Washers 64 as shown start all six Screws and then tighten them Remove the packing materials from under the Frame 1 4 Have a second person hold the Upright 2 near the Frame 1 Locate the wire tie in the Upright 2 Tie the lower end of the wire tie to the Main Wire 32 Then pull the upper end of the wire tie until the Main Wire is routed through the Upright Tip Secure the Main Wire 32 to the Upright 2 with the wire tie to prevent it from falling into the Upright 5 Tip Avoid pinching the Main Wire 32 Slide the Upright 2 onto the Frame 1 Attach the Upright 2 with an M10 x 53mm Screw 73 an M10 x 20mm Screw 74 two M10 Split Washers 80 and two M10 Curved Washers 62 as shown do not fully tighten the Screws yet Avoid pinching the Main Wire Finish attaching the Upright 2 with an M10 x 60mm Bolt 72 and an M10 Locknut 77 do not fully tighten the Bolt yet Make sure that the Locknut is in the hexagonal hole 6 Insert the Upright Axle 18 into the Upright 2 and center it Using a plastic bag to2. if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio TV technician for help FCC CAUTION To assure continued compliance use only shielded interface cables when connecting to computer or peripheral devices Changes or modifications not expressly approved by the party respon sible for compliance could void the user s authority to operate this equipment 17 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical regularly Replace any worn parts immediately To clean the elliptical use a damp cloth and a small amount of mild soap IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight CONSOLE TROUBLESHOOTING Most console problems are the result of low batter ies To replace the batteries see assembly step
3. metal contacts on the handgrip heart rate monitor remove the plastic In addition make sure that your hands are clean To measure your heart rate hold the handgrip heart rate monitor with your palms resting against the contacts Avoid moving your hands or gripping the contacts tightly When your pulse is detected a heart shaped symbol will flash in the display and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds If your heart rate is not shown make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the contacts tightly For optimal performance clean the contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a series of tones will sound the console will pause and the time will flash in the display If the pedals do not move for several minutes the console will turn off and the display will be reset 16 HOW TO USE A PRESET WORKOUT 3 Turn on the console Press any button or begin pedaling to turn on the console When you turn on the console the display will turn on A tone will sound and the console will be ready for use Select a preset workout To select a preset workout press the Wt Loss Workouts button o
4. pinching the wires Connect the wires on the Console 30 to the Main Wire 32 and to the Pulse Wire 31 Insert the excess wire into the Upright 2 Tip Avoid pinching the wires Attach the Console 30 to the Upright 2 with four M4 x 16mm Screws 56 See step 5 Tighten the M10 x 53mm Screw 73 the M10 x 20mm Screw 74 and the M10 x 60mm Bolt 72 See step 7 Tighten the M8 x 38mm Bolts 59 14 Make sure that all parts are properly tightened before you use the elliptical Note Extra parts may be included Place a mat beneath the elliptical to protect the floor 12 HOW TO USE THE ELLIPTICAL HOW TO MOVE THE ELLIPTICAL Due to the size and weight of the elliptical moving it requires two persons Stand in front of the elliptical hold the upright and place one foot against one of the wheels Pull on the upright and have a second person lift the track until the elliptical will roll on the wheels Carefully move the elliptical to the desired location and then lower it to the floor Pull on the upright your foot HOW TO LEVEL THE ELLIPTICAL If the elliptical rocks slightly on your floor during use turn one or both of the leveling feet beneath the rear of the frame until the rocking motion is eliminated HOW TO EXERCISE ON THE ELLIPTICAL To mount the elliptical hold the handlebars or the upper body arms and step onto the pedal that is in the lower position Then step onto the other p
5. time During the first few minutes of exercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise f your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling Down Finish with 5 to 10 minutes of stretch ing Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To ma
6. to the Left Roller Arm 8 in the same way 10 11 Apply grease to an M6 Bolt Set 67 Attach the Right Pedal Arm 9 to the Right Upper Body Leg 5 with the M6 Bolt Set 67 Attach the Left Pedal Arm 10 to the Left Upper Body Leg 6 in the same way 12 The Console 30 can use four D batteries not included alkaline batteries are recommended Do not use old and new batteries together or alkaline standard and rechargeable batter ies together IMPORTANT If the Console has been exposed to cold temperatures allow it Battery to warm to room temperature before inserting batteries Otherwise you may damage the console displays or other electronic com ponents Remove the battery covers from the back of the Console and insert batteries into the battery compartments Make sure to orient the batteries as shown by the diagrams inside the battery compartments Then reattach the battery covers To purchase an optional power adapter call the telephone number on the cover of this manual To avoid damaging the console use only a manufacturer supplied regulated power adapter Plug one end of the power adapter into the receptacle inside the battery compartment on the console plug the other end into an outlet installed in accordance with all local codes and ordinances 11 13 Remove and discard the wire tie on the Main Wire 32 Have a second person hold the Console 30 near the Upright 2 Avoid
7. 12 on page 11 If the console does not display your heart rate when you use the handgrip heart rate monitor see step 5 on page 17 HOW TO LEVEL THE ELLIPTICAL If the elliptical rocks slightly on your floor during use see HOW TO LEVEL THE ELLIPTICAL on page 13 HOW TO GREASE THE ROLLERS See the EXPLODED DRAWING near the end of this manual If the Rollers 16 squeak when moving on the Track 11 apply a small amount of the included PTFE grease to a paper towel Next spread a thin layer of grease evenly along the Track where the Rollers move Then wipe off any excess grease HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch first use a flat screwdriver and carefully pry the Accessory Tray 50 upward off the Right and Left Shields 48 49 18 Next locate the Reed Switch 33 Turn the Pulley 15 until a Magnet 65 is aligned with the Reed Switch Loosen but do not remove the indicated M4 x 12mm Screw 57 Slide the Reed Switch 33 slightly closer to or away from the Magnet 65 and then retighten the Screw Then rock the Pulley 15 forward and backward just enough that the Magnet passes the Reed Switch repeatedly Repeat these actions until the console displays correct feedback When the reed switch is correctly adjusted reattach the accessory tray HOW TO ADJUST THE DRIVE BELT See EXPLODED DRAWI
8. 475 E Model No 831 23935 1 Serial No Write the serial number in the space ELLI PTICAL EXERCISER above for reference User s Manual e Assembly Operation Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 ACAUTION MAKE YOUR Read all precautions and instruc FITNESS GOALS A tions in this manual before using this equipment Keep this manual IFIT COM for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS socios eee eke ce a e i e dee de ee ee 3 BEFORE YOU BEGIN 4 iii ie Pde e 4 PART IDENTIFICATION CHART LL 5 ASSEMBLY socio cea cine Vii A Gra bea eee re cee ae conidia os 6 HOW TOUSE THE ELLIPTICAL sg acu By by dda bev LR de Dido wee eae aes oe 13 FEC INFORMATION aora sra ces aoe ar oped ano eee Peace 17 MAINTENANCE AND TROUBLESHOOTING Le 18 EXERCISE GUIDELINES ices prole Heart een ee pan pas Ped ER a Pete ne dae RES 20 PART EIS Tro lai by Vente da dees wee de bw Ce a de eg oe ole E 21 EXPLODED DRAWING 0000003 ii ra eines OO he eae PAR na 22 ORDERING REPLACEMENT PARTS Back Cover 90 DAYFULEWARRANTY is a Unie ow Digi abla ue Mahe Machi Pene Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible call A WARNING 1 888 533 1333 and request a free replacement _ Misuse of this machine pi 7 gt may result in serious decal Apply the decal in the location sh
9. Motor 72 1 M10 x 60mm Bolt 30 1 Console 73 1 M10 x 53mm Screw 31 1 Pulse Wire 74 5 M10 x 20mm Screw 32 1 Main Wire 75 2 M10 x 39mm Screw 33 1 Reed Switch Wire 76 2 M10 x 70mm Screw 34 2 Bearing 77 1 M10 Locknut 35 1 Clamp 78 1 M5 x 10mm Screw 36 10 Bushing A 79 10 10 x 14mm Screw 37 4 Bushing B 80 2 M10 Split Washer 38 2 Leveling Foot 81 2 Track Cap 39 2 Foot 82 2 Pedal Arm Cap 40 2 Small Round Cap j _ Assembly Tool 41 2 Foam Grip j Grease Packet 42 2 Dome Cap i User s Manual 43 2 Wheel Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual If a part is missing call 1 888 533 1333 These parts are not illustrated 21 Model No 831 23935 1 R0714A EXPLODED DRAWING A Ss NS oy 22 Model No 831 23935 1 R0714A EXPLODED DRAWING B 23 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 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 v
10. NG A on page 22 Remove the M4 x 25mm Screw 68 and the M4 x 16mm If the pedals slip while you are pedaling even while Screws 56 from the Right and Left Shields 48 49 the resistance is adjusted to the highest level the drive make sure to note the location of each screw Then belt may need to be adjusted gently remove the Right Shield Locate and loosen the M6 x 20mm Screw 25 Next tighten the M10 x 50mm Screw 20 until the Drive Belt 55 is tight Then retighten the M6 x 20mm Screw To adjust the drive belt first use a flat screwdriver and carefully pry the Accessory Tray 50 upward off the Right and Left Shields 48 49 Next remove the M6 Bolt Set 67 from the Right Upper Body Leg 5 and the Right Pedal Arm 9 Then gently move the Right Pedal Arm out of the way Reattach the right shield the outer and inner crank covers the right roller arm the right pedal arm and the accessory tray Next remove the M8 x 20mm Screw 61 the Axle Cover 44 and the M8 Washer not shown from the Right Roller Arm 7 and the right Crank Arm not shown Gently move the Right Roller Arm out of the way Then use a flat screwdriver and gently remove the Outer and Inner Crank Covers 52 53 from the right Crank Arm 19 EXERCISE GUIDELINES 44 WARNING Before beginning this or any exercise program consult your physi cian This is especially impo
11. Set 67 2 M8 Locknut M10 Locknut Screw 56 4 60 6 771 eee y O M8 x 20mm M8 x 38mm Bolt M10 x 20mm M10 x 39mm Screw 75 2 Screw 61 6 59 6 Screw 74 5 AU UA M10 x 53mm Screw 73 1 M10 x 60mm Bolt 72 1 AA M10 x 70mm Screw 76 2 ASSEMBLY Assembly requires two persons In addition to the included tool s assembly requires the following tools Place all parts in a cleared area and remove the packing materials Do not dispose of the packing one Phillips screwdriver G3 materials until you finish all assembly steps Assembly may be easier if you have a set of Left parts are marked L or Left and right parts wrenches To avoid damaging parts do not use are marked R or Right power tools To identify small parts see page 5 1 Go to www proformservice com registration on your computer and register your product activates your warranty saves you time if you ever need to contact Customer Care allows us to notify you of upgrades and offers Note If you do not have Internet access call 1 888 533 1333 and register your product 2 With the help of a second person place some of the packing materials not shown under the front of the Frame 1 Have the second per son hold the Frame to prevent it from tipping while you complete this step
12. acuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts amp Repair 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 reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 Sears Calls Registered Trademark Trademark SM Service Mark of Sears Brands LLC Marca Registrada Marca de Fabrica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY a N If this Sears Elliptical Exerciser fails due to a defect in material or workmanship within 90 days of the date of purchase call 1 800 4 MY HOME 1 800 469 4663 to arrange for free repair or replacement if repair proves impossible The frame is warranted for 5 years This warranty does not apply when the Elliptical 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 Hoffman Estates IL 60179 Ne Part No 363317 R0714A Printed in China 2014 ICON Health amp Fitness Inc
13. e the elliptical on a level surface with at least 3 ft 0 9 m of clearance in the front and rear of the elliptical and 2 ft 0 6 m on each side To protect the floor or carpet from dam age place a mat under the elliptical Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the elliptical at all times 10 11 12 13 14 15 The elliptical should not be used by persons weighing more than 250 Ibs 113 kg Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the elliptical Always wear athletic shoes for foot protection while exercising Hold the handlebars or the upper body arms when mounting dismounting or using the elliptical The heart rate monitor is not a medical device Various factors may affect the accu racy of heart rate readings The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general The elliptical does not have a freewheel the pedals will continue to move until the fly wheel stops Reduce your pedaling speed in a controlled way Keep your back straight while using the ellip tical do not arch your back Over exercising may result in serious injury or death If you feel faint if you become short of breath or if you experience pain while exercising stop immediately and cool down BEFORE YOU BEGIN Thank yo
14. edal Push the pedals until they begin to move with a continuous motion Note The pedals can turn in either direc tion It is recommended that you turn the pedals in the direction shown by the arrow however for variety you can turn the pedals in the opposite direction 13 To dismount the elliptical wait until the pedals come to a complete stop Note The elliptical does not have a free wheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the higher pedal first Then step off the lower pedal CONSOLE DIAGRAM a TIME WT LOSS WORKOUTS rer Cu I DISPLAY MODE 7 PERFORM WORKOUTS RESISTANCE RESISTANCE FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you use the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the handgrip heart rate monitor The console offers a selection of preset workouts Each preset workout automatically changes the 14 resistance of the pedals as it guides you through an effective workout You can even connect your MP3 player or CD player to the console sound system and listen to y
15. intain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life PART LIST Model No 831 23935 1 R0714A Key No Qty Description Key No Qty Description 1 1 Frame 44 6 Axle Cover 2 1 Upright 45 2 Large Round Cap 3 1 Left Upper Body Arm 46 1 Right Pedal 4 1 Right Upper Body Arm 47 1 Left Pedal 5 1 Right Upper Body Leg 48 1 Right Shield 6 1 Left Upper Body Leg 49 1 Left Shield 7 1 Right Roller Arm 50 1 Accessory Tray 8 1 Left Roller Arm 51 1 V clip 9 1 Right Pedal Arm 52 2 Outer Crank Cover 10 1 Left Pedal Arm 53 2 Inner Crank Cover 11 1 Track 54 2 Angle Cap 12 1 Front Stabilizer 55 1 Drive Belt 13 2 Crank Arm 56 10 M4 x 16mm Screw 14 1 Crank 57 7 M4 x 12mm Screw 15 1 Pulley 58 1 M4 x 12mm Bright Screw 16 2 Roller 59 6 M8 x 38mm Bolt 17 4 Small Roller Spacer 60 10 M8 Locknut 18 1 Upright Axle 61 10 M8 x 20mm Screw 19 4 Bushing C 62 2 M10 Curved Washer 20 1 M10 x 50mm Screw 63 6 M8 Washer 21 3 Crank Spacer 64 6 M10 Washer 22 2 Pulse Sensor 65 2 Magnet 23 1 Eddy Mechanism 66 2 5 16 x 25mm Screw 24 1 Idler 67 2 M6 Bolt Set 25 1 M6 x 20mm Screw 68 1 M4 x 25mm Screw 26 1 M6 Washer 69 4 M8 Split Washer 27 1 M6 x 20mm Shoulder Screw 70 2 M5 Bolt Set 28 2 M8 Nut 71 1 Collar 29 1 Resistance
16. keep your fingers clean apply some of the included grease to both ends of the Upright Axle 18 Grease 7 Identify the Right Upper Body Arm 4 and the Right Upper Body Leg 5 and orient them as shown Insert the Right Upper Body Arm 4 into the Right Upper Body Leg 5 Attach the Right Upper Body Arm with three M8 x 38mm Bolts 59 and three M8 Locknuts 60 make sure that the Locknuts are in the hexagonal holes Do not fully tighten the Bolts yet Attach the Left Upper Body Arm 3 to the Left Upper Body Leg 6 in the same way 8 Slide the Right Upper Body Arm 4 onto the right side of the Upright Axle 18 Slide the Left Upper Body Arm 3 onto the left side of the Upright Axle 18 Tighten an M8 x 20mm Screw 61 with an Axle Cover 44 and an M8 Washer 63 into each end of the Upright Axle 18 at the same time 9 10 Apply grease to the right Crank Arm 13 Identify the Right Roller Arm 7 and orient it as shown Attach the Right Roller Arm 7 to the right Crank Arm 13 with an M8 x 20mm Screw 61 an Axle Cover 44 and an M8 Washer 63 Attach the Left Roller Arm 8 in the same way Apply grease to axle on the Right Roller Arm 7 Then identify the Right Pedal Arm 9 orient it as shown and slide it onto the Right Roller Arm 7 Attach the Right Pedal Arm 9 with an M8 x 20mm Screw 61 an Axle Cover 44 and an M8 Washer 63 Attach the Left Pedal Arm 10
17. our favorite music or audio books while you exercise To use the manual mode see page 15 To usea preset workout see page 16 To use the sound system see page 17 Note Make sure that batteries are installed in the con sole see assembly step 12 on page 11 If there is a sheet of plastic on the display remove the plastic HOW TO USE THE MANUAL MODE 1 Turn on the console Press any button or begin pedaling to turn on the console When you turn on the console the display will turn on A tone will sound and the console will be ready for use Select the manual mode When you turn on the con sole the manual mode will be selected automatically If you have selected a workout reselect the manual mode by pressing the Wt Loss Workouts button or L the Perform Workouts but DISTANCE ton repeatedly until a track appears in the upper display Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing the Resistance increase and decrease buttons Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level Follow your progress with the display The display can show the following workout information Calories This display mode will show the approx imate number of calories you have burned Distance This display mode will show the dis tance that you ha
18. own N injury Note The decal s may not be shown at actual size ros f all warnings and instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 250 Ibs 113 kgs This product should always be used on a level surface This product is not intended for therapeutic use Replace label if damaged illegible or removed RA IMPORTANT PRECAUTIONS AWARN l NG To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your elliptical before using your elliptical Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 It is the responsibility of the owner to ensure that all users of the elliptical are adequately informed of all precautions Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Use the elliptical only as described in this manual The elliptical is intended for home use only Do not use the elliptical in a commercial rental or institutional setting Keep the elliptical indoors away from mois ture and dust Do not put the elliptical in a garage or covered patio or near water Plac
19. r the Perform Workouts button repeat edly until the number of the desired workout appears in the lower display Profile When you select a preset workout a profile of the resistance levels of the workout will scroll across the upper display the duration of the workout will appear in the center display and the number of the workout will appear in the lower display Begin pedaling to start the workout Each workout is divided into several one minute segments One resistance level is programmed for each segment Note The same resistance level may be programmed for consecutive segments During the workout the workout profile will show your progress see the drawing above The flash ing segment of the profile represents the current segment of the workout The height of the flashing segment indicates the resistance level for the cur rent segment At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash If a different resis tance level is programmed for the next segment the resistance level will appear in the display for a few seconds to alert you The resistance of the pedals will then change If the resistance level for the current segment is too 6 When you are finished exercising the console high or too low you can manually override the set will turn off automatically ting by pressing the Resistance buttons However when the cu
20. rrent segment ends the pedals will See step 6 on page 16 automatically adjust to the resistance level for the next segment HOW TO USE THE SOUND SYSTEM If you stop pedaling for several seconds a series of tones will sound and the workout will pause To play music or audio books through the console sound system while you exercise plug a 3 5 mm male To resume the workout simply resume pedaling to 3 5 mm male audio cable not included into the jack The workout will continue until the last segment on the console and into a jack on your MP3 player of the profile flashes and the last segment of the CD player or other personal audio player make sure workout ends that the audio cable is fully plugged in Note To purchase an audio cable see your local electronics 4 Follow your progress with the display store See step 4 on page 15 Next press the play button on your personal audio player Adjust the vol CAN 5 Measure your heart rate if desired ume level using the volume increase and decrease buttons on the console Ya See step 5 on page 16 or the volume control on your per sonal audio player FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and
21. rtant for persons over age 35 or persons with pre existing health problems The heart rate monitor is not a medical device Various factors may affect the accuracy of heart rate readings The heart rate monitor is intended only as an exercise aid in determin ing heart rate trends in general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 145 138 130 125 120 115 130 125 115 O 118 110 103 105 95 90 Y 20 30 40 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 20 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of
22. u for selecting the revolutionary PROFORM 475 E elliptical The 475 E elliptical provides an impressive selection of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the elliptical If you have questions after reading this manual please see the back cover of this 5 ft 8 in 173 cm 2 ft 2 in 66 cm Speaker Handlebar Accessory Tray Roller manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Upper Body Arm Console Heart Rate Monitor Leveling Foot PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included If a part is missing please call 1 888 533 1333 Ol O OP M8 Washer M10 Washer M10 Split M10 Curved 63 6 64 6 Washer 80 2 Washer 62 2 CNN IS M N i ii md M4 x 16mm M6 Bolt
23. ve pedaled in revolutions Profile When a workout is selected this display mode will show a profile of the resistance settings of the workout Pulse This display mode will show your heart rate when you use the handgrip heart rate monitor see step 5 Resistance Res This display mode will show the resistance level of the pedals for a few seconds each time the resistance level changes Speed This display mode will show your pedaling speed in revolutions per minute Time When the manual mode is selected this display mode will show the elapsed time When a workout is selected this display mode will show the time remaining in the workout Track When the manual mode is selected this display mode will show a track representing 1 4 mile 400 m As you exercise indicators will appear in succession around the track until the entire track appears The track will then disappear and the indicators will again begin to appear in succession Press the Display Mode button repeatedly to view the desired workout information When the word SCAN appears in the display the display will show the calo ries distance speed and time display modes in a repeating cycle To reset the display to zero press the On Reset button Change the volume level of the console by pressing the volume increase and decrease buttons 5 Measure your heart rate if desired If there are sheets of plastic on the
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