how to use the elliptical glider
Contents
1. Patent Pending Model No 831 285250 Serial No Write the serial number in the space above for future reference 5 R 5 MANUAL ExeRcISE EQUIPMENT QUESTIONS HELPLINE 1 800 736 6879 ACAUTION Read all precautions and instructions in this manual before using this equipment Keep this manual for future reference SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 TABLE OF CONTENTS IMPORTANT PRECAUTIONS A dela a ASA laa te ld e PERA 3 BEFORE YOU BEGIN catador li MER ORA 4 PART IDENTIFICATION CHART ole o yao RETA ARA CARA AAA 5 ASSEMBLY la sa RS ARAS AEREA EA AE E 6 HOW TO USE THE ELLIPTICAL GLIDER ue o0 ai a re in 9 MAINTENANCE essel de A ata 11 CONDITIONING GUIDELINES tei E A a ie ae el 12 PARTEIST lt a A ue S A AA A ER EE E 14 EXPLODED DRAWING AA AAN Ri A ca 15 HOW TO ORDER REPLACEMENT PARTS 4 reel e err RETE tease TERRE Ra Back Cover FULL 90 DAY WARRANTY IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precau tions before using the LIFESTYLER 30 elliptical glider 1 Read all instructions in this manual before using the elliptical glider Use the elliptical glider only as described in this manual It is the responsibility of the owner to ensure that all users of the elliptical glider are adequately informed of all precautions Place the elliptical glider on a leve2. Arm onto the Pivot Axle 11 making sure that it is oriented as shown Put a Pivot Washer 54 onto an M8 x 19mm Button Screw 10 and tighten the Button Screw into the Pivot Axle 6 Insert a Handlebar 12 into the Right Pivot Arm 7 Slide the Foam Grip 13 up to expose the mounting holes Secure the Handlebar with two M5 x 30mm Button Bolts 51 and two M5 Nylon Locknuts 52 Slide the Foam Grip down over the Button Bolts and Nylon Locknuts Attach the other Handlebar 12 to the Left Pivot Arm 6 in the same manner 7 Identify the Left Pedal Arm 14 which is marked with a sticker that has an L on it Next identify the Left Pedal 16 which has an L molded into the bottom ihe Pedal to the Left Pedal Arm with three M4 x 19mm Flange Screws 55 Attach the Right Pedal to the Right Pedal Arm not shown in the same manner 8 Identify the Left Pedal Arm 14 which is marked with a sticker that has an L on it Make sure that there are two Pedal Arm Bushings 33 in the Left Pedal Arm Apply a thin film of the included grease to a Pedal Axle 34 Insert the Pedal Axle into the Left Pedal Arm and slide a Pedal Washer 32 onto the Pedal Axle Firmly tighten the Pedal Axle into the Crank 30 Tighten a 1 2 Nylon Locknut 35 onto the end of the Pedal Axle protruding from the Crank Make sure that there are two Small Pivot Bushings 42 in the Left Pivot Arm 6 Apply a thin film of t
3. Some parts assembly The number in parenthesis below each part may have been pre attached for shipping If a part refers to the key number of the part from the PART 15 not in the parts bag check to see if it has been LIST on page 14 The number after the dash indicates pre attached MN 4 O M5 Nylon Locknut 52 4 sona M4 x 19mm Flange Screw 55 6 4 12mm Button Screw 57 4 M8 Nylon Locknut 50 8 Pivot Washer 54 2 M8 19mm Button Screw 10 2 QU 1 2 Nylon Locknut 5 2 O Pedal Washer 32 2 M5 x 30mm Button Bolt 51 4 um x 60mm Bolt FE M8 x 38mm Button Bolt 53 2 M8 x 63mm Carriage Bolt Note Extra parts may be included ASSEMBLY Assembly requires two people Place paris of the elliptical glider in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembiy requires that you have two adjustable wrenches E A a rubber mallet p and the included allen wrench j 1 Identify the Front Stabilizer 18 which is the nar rowest Stabilizer If there are no Stabilizer Endcaps 20 on the Front Stabilizer push one onto each end Attach the Front Stabilizer 18 to the front of the Frame 1 with two M8 x 63mm Carriage Bolts 49 and two M8 Nylon Locknuts 50 2 If there are no Stabilizer Endcaps 20 on the Rear Stabilizer 19
4. of exercising 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 A cool down with 5 to 10 minutes of stretching This will increase the flexibility of your muscles and will help to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition plan three work outs each week with at least one day of rest between workouts After a few months of regular exercise you may up to five workouts each week if desired Remember the key to success is make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilies Stretch With one leg in front of the
5. other reach forward and place your hands against a wali Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles MAINTENANCE inspect and tighten al parts of the efiiptical glider CONSOLE TROUBLE SHOOTING regularly Replace any worn parts immediately If the console does not function properly the batteries The elliptical glider can be wiped clean with a soft should be replaced To replace the batteries refer to cloth and miid detergent Do not use abrasives assembly step 9 on 8 Note It will be necessary solvents To prevent damage to the console keep to remove the console to replace the batteries liquids away from the console Use only a seala
6. ble water bottle in the console STORAGE When storing the elliptical glider remove the batteries the console Keep the elliptical glider in a clean dry location away from moisture and dust PART LIST Model No 831 285250 Key z 9 OmMnN ob OM Qty RO c c dl ane enn pews o 2 AT AHA ANN Description Frame Upright Frame Bushing Upright Endcap Console Left Pivot Arm Right Pivot Arm Upright Bushing Pivot Bushing M8 x 19mm Button Screw Pivot Axle Handlebar Foam Grip Left Pedal Arm Right Pedal Arm Left Pedal Right Pedal Front Stabilizer Rear Stabilizer Stabilizer Endcap Flywheel Resistance Belt Resistance Spring Hook Cable Ciamp Left Side Shield Right Side Shield Resistance Knob Resistance Cable Crank Pulley Magnet Pedal Washer lt ONO NO A R0701A Description Pedal Arm Bushing Pedal Axle 1 2 Nylon Locknut Flywheel Axle Bearing Set Crank Nut Belt Clamp Reed Switch Clamp Reed Switch Wire Small Pivoi Bushing Flywheel Washer Eyebolt Beit Eyebolt Nut Extension Wire Handlebar Endcap M8 x 63mm Carriage Bolt M8 Nylon Locknut M5 x 30mm Button M5 Nylon Locknut M8 x 38mm Button Pivot Washer x 19mm Flange Screw M8 x 60mm Bolt x 12mm Button Screw M4 x 16mm Flat Screw M4 x 16mm Button Screw M4 x 25mm Round Screw User s Manual Allen Wrench Grease Pac
7. chase if failure occurs due to defect in material or workmanship in this SEARS ELLIPTICAL EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the ELLIPTICAL EXERCISER free of charge This warranty does not apply when the ELLIPTICAL EXERCISER is used commercially or for rental pur poses 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 177558 R0701A Printed in China 2001 Sears Roebuck and Co
8. he included grease to an M8 x 60mm Bolt 56 Attach the Left Pivot Arm to the Left Pedal Arm 14 with the Bolt and an M8 Nylon Locknut 50 Attach the Right Pedal Arm not shown in the same manner 9 The Console 5 requires two AA batteries not included Alkaline batteries are recommended To install batteries look under the Console 5 and locate the battery compartment insert two batteries into the battery compartment make sure that the batteries are turned so the negative ends marked are touching the springs in the battery com partment Connect the console wire to the Extension Wire 47 Attach the Console 5 to the Upright 2 with four M4 x 12mm Button Screws 57 Push the Resistance Knob 28 firmly onto the Resistance Cable 29 10 Make sure that all parts of the elliptical glider are properly tightened Place a mat under the elliptical glider to protect the floor or carpet from damage HOW TO USE THE ELLIPTICAL GLIDER HOW EXERCISE ON THE ELLIPTICAL GLIDER To dismouni the elliptical glider allow the pedals ic come to a complete stop CAUTION The elliptical To mount the elliptical glider firmly hold the handie glider does not have a free wheel the pedals will bars and carefully step onto the pedal that is in the continue to move until the flywheel stops When lowest position Next step onto the other pedal Push the pedals are stationary step off the highest pedal the pedals u
9. he intensity of your exercise until your heart rate is near the smallest number in your training zone as you exercise For maximum fat burn ing adjust the intensity of your exercise until your heart rate is near the middle number Aerobic Exercise To strengthen your cardiovascular system your exer cise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the largest number in your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate first exer cise for at least four minutes Then stop exercising and place two fingers on your wrist as shown Take a six second heartbeat count and multiply the result by 10 to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop exercising WORKOUT GUIDELINES Each workout should include the following three parts A warm up consisting of 5 to 10 minutes of stretching and light exercise see page 13 A proper warm up increases your body temperature heart rate and cir culation in preparation for exercise Training zone exercise consisting of 20 to 30 minutes
10. ition and adequate rest are essential for successful results WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over the age of 35 or persons with pre exist ing health problems EXERCISE INTENSITY Whether your is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise ace 20 30 40 50 60 70 80 1o find the proper heart rate for you first find your age at the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your training zone The smallest number is the recommended heart rate for fat the middle number is the heart rate for maximum fat burning the largest number is the heart rate for aerobic exercise Burning Fat To burn fat effectively you must exercise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses easi ly accessible carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy your goal is to burn fat adjust t
11. ket Note it 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 RO701A EXPLODED DRAWING Model 831 285250 The mode number and serial number of your LIFESTYLER Model No 831 285250 30 are listed on a decal attached to the frame See the front cover of this manual to find the location of the decal QUESTIONS All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center you find that To request service or to order parts by telephone call the toll free numbers listed at the left you need help assembling operating the LIFESTYLER ET 30 When requesting help or service or ordering parts please be prepared to provide the following information a part is missing The NAME OF THE PRODUCT LIFESTYLER ET 30 or you need to schedule repair service The MODEL NUMBER OF THE PRODUCT 831 285250 call our toll free HELPLINE 1 800 736 6879 Monday Saturday 7 7 pm The DESCRIPTION OF THE PART see page 14 Central excluding holidays gt The KEY NUMBER OF THE PART see page 15 REPLACEMENT PARTS parts become worn and need to be replaced call the following toll free number 1 800 FON PART 1 800 366 7278 FULL 90 DAY WARRANTY For 90 days from the date of pur
12. l surface with a mat beneath it to protect the floor or carpet Keep the elliptical glider indoors away from moisture and dust inspect and tighten ali parts regularly Replace any worn parts immediately Keep children under the age of 12 and pets away from the elliptical glider at all times The elliptical glider should not be used by Persons welghing more than 250 pounds 8 10 11 Wear appropriate clothing when using the elliptical glider Always wear athletic shoes for foot protection When mounting and dismounting the ellipti cal glider always hold the handlebars and step onto and off the pedal that is in the lowest position Each time you stop exercising on the elliptical glider allow the pedals to come to a complete stop before dismounting Always keep your back straight when using the elliptical glider Do not arch your back 12 13 If you feel pain or dizziness at any time while exercising stop immediately and begin cooling down The elliptical glider is intended for in home use only Do not use the elliptical glider in a commercial rental or institutional setting A WARN IN G 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 instructions before using SEARS assumes no responsibility for personal Injury or property damage sustained b
13. ntil they begin to move with a continuous first Then step off the lowest pedal motion Note The pedals can turn in either direc tion It is recommended that you turn the pedals HOW TO ADJUST THE RESISTANCE OF THE in the direction shown below however to give PEDALS variety to your exercise you may choose to turn the pedals in the opposite direction As you exercise you can adjust the resistance of the Resistance pedals with the resistance knob To increase the resistance turn IS the knob clock gt N wise to decrease the resistance 2 tum the knob counterclockwise DESCRIPTION OF THE CONSOLE p MM SPEED RPM C 23 5 REVOLUTIONS CALS SCAN AUTO OFF DISPLAY ON RESET The innovative console features five modes that dis play instant exercise feedback The modes are described below Speed This mode shows your exercise pace in rev olutions per minute Revolutions This mode shows the total number of rev olutions you have pedaled Calories This mode shows the approximate number of calories you have burned Time This mode will show the elapsed time Note When you stop exercising the time will flash when it is displayed Scan This mode displays the other four modes for five seconds each in a repeating cycle BATTERY INSTALLATION Before the console can be operated two AA batter ies must be installed f you have not installed batter les see assembly step 9
14. on page 8 Note It will be necessary to remove the console to install batteries HOW TO OPERATE THE CONSOLE 1 To turn on the power press the on reset button or simply begin pedaling When the power is tumed on the entire display will appear for two seconds The console will then be ready for operation 2 Select one of the five modes Scan mode When the power is turned on the scan mode will automatically be selected One mode indicator will show that the scan mode is selected and a flashing mode indicator will show which mode is currently displayed Note If a different mode is selected you can select the scan mode again by repeatedly pressing the display button Mode Indicators Speed time revolutions or calories mode To select one of these modes for continuous display repeatedly press the display button The mode indi cators will show which mode is selected Make sure that the scan mode is not selected REVOLUTIONS CALS SCAN Mode Indicator 3 To reset the display press the on reset button 4 To turn off the power simply wait for about four minutes Note The console has an auto off feature If the pedals are not moved and the console buttons are not pressed for four min utes the power will turn off automatically in order to conserve the batteries CONDITIONING GUIDELINES The toltowing guidelines will help you to plan your exercise program Remember that proper nutr
15. push one onto each end Attach the Rear Stabilizer 19 to the Frame 1 with two M8 x 63mm Carriage Bolts 49 and two M8 Nylon Locknuts 50 3 While a second person holds the Upright 2 near the Frame 1 connect the Extension Wire 47 to the Reed Switch Wire 41 Insert the Upright 2 into the Frame 1 being care ful to avoid damaging the wires Make sure that the Frame Bushings 3 are inserted fully into the Frame Adjust the Upright 2 so that a bolt can be inserted through the center hole in each side Secure the Upright with two M8 x 38mm Button Bolts 53 and two M8 Nylon Locknuts 50 4 Make sure that the two Upright Bushings 8 are 4 54 inserted into the Upright 2 Apply thin film of the 9 Ma iv included grease along the length of the Pivot Axle 1 insert the Pivot Axle into the Upright Bushings and the Upright 8 11 4 Grease Identify the Right Pivot Arm 7 which is marked with a sticker that has an R on it Make sure that there are two Pivot Bushings 9 in the Right Pivot Arm Slide the Right Pivot Arm onto the Pivot Axle 11 making sure that it is oriented as shown Put a Pivot Washer 54 onto an M8 x 19mm Button Screw 10 and tighten the Button Screw into the Pivot Axle 5 Identify the Left Pivot Arm 6 which is marked with a sticker that has an L on it Make sure that there are two Pivot Bushings 9 in the Left Pivot Arm Slide the Left Pivot
16. y or through the use of this product BEFORE YOU BEGIN Congratulations for selecting the LIFESTYLER ET 30 elliptical glider The ET 30 is an incredibiy smooth exerciser that moves your feet a natural elliptical path minimizing the impact on your knees and ankles And the unique ET 30 features adjustable resistance upper body handlebars and a multi mode exercise monitor to help you get the most from your exercise Welcome to a whole new world of natural elliptical motion exercise For your benefit read this manual carefully before you use the elliptical glider If you have additional questions please our toll free HELPLINE ai 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is 831 285250 The serial number can be found on a decal attached to the elliptical glider see the front cover of this manual for the location of the decal Before reading further please look at the drawing below and familiarize yourself with the parts that are labeled Handlebar Remote Holder Water Bottle Holder Bottle not included FRONT Upright Resistance Knob m x VE 3 Side Shield Y LEFT SIDE Sh on LN SS Pedal Pedal Arm BACK SY PART IDENTIFICATION CHART Use chart below to identity ine smali parts used in quantity needed for assembiy Note
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