Weslo ALTA 831.2836 User's Manual
Contents
1. USER S MANUAL Model No 831 283600 HELPLINE 1 800 736 6879 SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 www weslo com new products prizes fitness tips and much more TABLE OF CONTENTS IMPORTANT PRECAUTIONS L hh hh he hy heh hh 2 BEFORE YOU BEGIN 0 0 cece cc rh mh ehh Ik e ehh t rash het han 3 ASSEMBLY caa See Fo ee e va a edo Ew Eo he raihi RR cha ES e e e UW eim o ad 4 HOW TO OPERATE THE STEPPER eese hh Ih nh 6 MAINTENANCE AND TROUBLESHOOTING seeeelre hh Hr I x hh nn 7 CONDITIONING GUIDELINES lees hh hah ehe I lh rl nn 8 PART LIST eese ores PERSE aA aS EE qe ek ba aded ais UE SO eques See a 10 EXPLODED DRAWING s RR IRR hh heme hh nth hh n n nn 11 ORDERING REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY eh hare e sh I hh rese an Back Cover t ons before using the stepper 1 Read all instructions in this manual MEETS EROS TS POI S I Ah amp Siepper OY asis tusing the Stepper U al BEFORE YOU BEGIN Congratulations for selecting the new WESLO ALTA 150 stepper Stepping is one of the most effective exercises for increasing cardiovascular fitness building endurance and toning the body The ALTA 150 step per offers a selection of features designed to let you enjoy this healthful exercise in the convenience and privacy of your home For your benefit read this manual carefully before you use the2. 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 EXPLODED DRAWING Model No 831 283600 R0902A Key No Qty Description Key No Qty Description 1 5 M8 x 16mm Flat Washer 23 1 Stabilizer Frame 2 6 M8 Curve Washer 24 1 Handlebar 3 3 M8 x 15mm Screw 25 1 Console 4 6 M8 Nylon Nut 26 1 Upright Cap 5 4 M8 x 40mm Bolt 27 1 Upright 6 2 M8 x 68mm Bolt 28 2 Resistance Cylinder 7 8 1 4 x 5 8 Self tapping Screw 29 1 Frame 8 2 M8 x 38mm Flat Washer 30 1 Right Base 9 7 M8 Spring Washer 31 1 Left Base 10 4 M8 x 25mm Bolt 32 1 Pivot Frame 11 1 Adjustment Knob 33 1 Pivot Axle 12 2 M8 x 12mm Flat Washer 34 1 Reed Switch Wire 13 1 M5 x 10mm Self tapping Screw 35 1 Magnet 14 10 Pivot Bushing 36 1 Frame Knob 15 2 Cap 37 1 Upper Wire 16 2 Bump on 38 2 M8 x 25mm Patch Screw 17 4 Foot 39 1 Reed Switch Spacer 18 2 Pedal 40 1 Left Pedal Leg 19 2 Base Endcap 41 1 Right Pedal Leg 20 2 Handlebar Endcap 1 User s Manual 21 2 Foam Grip 1 Allen Wrench 22 2 Spacer Note 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 10 EXPLODED DRAWING Model No 831 283600 R0902A 11 All replacement parts are available for immediate purchase or special
3. 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 lowest number is the recommended heart rate for fat burning the middle number is the recom mended heart rate for maximum fat buming the high est number is the recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy 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 num ber in your training zone as you exercise For maxi mum fat burning adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise 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 highest number in your traini
4. order when you visit your nearest SEARS Service Center To request service or to order parts by telephone call the toll free numbers listed at the left When requesting help or service or ordering parts please be Model No 831 283600 prepared to provide the following information The MODEL NUMBER of the product 831 283600 p QUESTIONS The NAME of the product WESLO ALTA 150 stepper you fing that The KEY NUMBER and DESCRIPTION of the PART see the you need help assembling or PART LIST and the EXPLODED DRAWING on pages 10 and operating the WESLO ALTA 150 11 stepper a part is missing or you need to schedule repair service call our toll free HELPLINE 1 800 736 6879 Monday Saturday 7 am 7 pm Central Time excluding holidays REPLACEMENT PARTS If 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 purchase if failure occurs due to defect in material or workmanship in this SEARS STEPPER EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the STEPPER EXERCISER free of charge This warranty does not apply when the STEPPER 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 817
5. surface and place a mat under the stepper The stepper features precision hydraulic cylinders However there is a possibility of slight oil leakage due to the nature of hydraulic cylin ders Hold the handlebars and step onto the pedals Begin stepping alternately depressing the right and left ped als with a smooth continuous motion Because the pedals move independently of each other you must maintain a continuous motion or both pedals will sink to the floor Change the height of your step or the stepping pace until you can comfortably maintain a continuous motion As you step you can exercise your upper leg muscles by keeping your feet flat on the pedals To focus on your calf muscles rise on your toes as you step Stand erect or lean forward slightly as you exercise Always keep your back straight in order to avoid injury HOW TO ADJUST THE RESISTANCE To change the stepping resistance simply turn the resistance collars on the upper ends of the Resistance Cylinders 28 see the inset drawing The arrows on the Resistance Cylinders and the markings on the resistance collars show which resistance level has been selected Make sure that both Resistance Cylinders are at the same resistance setting HOW TO USE THE CONSOLE STRIDES MIN LM v v n Lille LI S SCAN If there is a thin sheet of clear plastic on the console remove the plastic To turn on the console press the MOD
6. E or RESET button or begin stepping As you step the upper half of the display will show the tota number of steps you have completed A mode arrow will point to the letters CNT The tower half of the display will show the elapsed time the approximate number of calories you have burned and your stepping speed changing from one mode to the next every few seconds One mode arrow will point to the word SCAN and a second mode arrow will point to the letters TIME CAL or STRIDES MIN To view one mode continuously in the lower half of the display press the MODE button until there is a mode arrow pointing to the letters TIME CAL or STPS MIN but no mode arrow pointing to the word SCAN To view all three modes again press the but ton until there is a mode arrow pointing to the word SCAN To reset the display press the RESET button for about two seconds If the pedals are not moved and the MODE and RESET buttons are not pressed for a few seconds the word STOP will appear in the left side of the dis play If the pedals are not moved and the buttons are not pressed for a few minutes the console will turn off MAINTENANCE AND TROUBLESHOOTING Inspect and properly tighten all parts of the stepper Kr SJ regularly To clean the stepper use a damp cloth and V a small amount of mild detergent Never use abra sives or solvents keep liquid away from the console HOW TO REPLACE THE BATTERY If
7. WA HOFFMAN ESTATES IL 60179 Part No 190614 R0902A Printed in China O 2002 Sears Roebuck and Co
8. ng zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate first exercise 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 A proper warm up increases your body temperature heart rate and circulation in prepa ration for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone Note During the first few weeks of your exer cise 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 workouts After a few months of regular exercise you may complete up to five workouts each week if To maintain or improve your condition plan three work desired Remember the key to success is make exer outs each week with at least one day of rest between cise a regular and enjoyable part of y
9. our 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 tor 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall 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
10. stepper lf you have questions after TAS CON Misuse of this product may result in serious injury Read user s manual and follow all wamings and operating instruc tions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed Resistance Cylinder reading the manual please call our toll free HELPLINE at 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 prod uct model number before calling The model number is 831 283600 Before reading further please familiarize yourself with the parts that are labeled in the drawing below Handlebar Console Adjustment Knob FRONT Frame Knob Resistance Collar RIGHT SIDE ASSEMBLY Place all parts of the stepper in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Note Some small parts may have been pre attached for shipping If a part is not in the parts bag check to see if it has been pre attached Assembly requires only the included allen wrench 1 Raise the Stabilizer Frame 23 and the Frame 29 until they meet Refer to the inset drawing Set the Stabilizer Frame into the saddle on the Frame Attach the Stabilizer Frame to the Frame with an M8 Curve Washer 2 and the Frame Knob 36 2 While holding the Upright 27 near the Frame 29 as sho
11. the console does not function properly or if the dis play becomes faint the battery should be replaced See assembly step 5 on page 5 HOW TO ADJUST THE REED SWITCH If the console still does not function properly the Reed Switch 34 should be adjusted Hold down the Left Pedal Leg 40 so that the Magnet 35 is level with the Reed Switch Loosen the M5 x 10mm Self tapping Screw 13 Slide the Reed Switch 34 in or out slightly The gap between the Reed Switch and the Magnet should be about 1 8 Make sure that the Magnet will not hit the Reed Switch when the Left Pedal Leg is moved Repeat until the console displays correct feedback Then retighten the Screw 13 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that 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 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 165 155 145 140 130 125 115 Y 145 138 130 125 118 110 103 Y 125 120 115 110 105 95 90 gt 20 30 40 50 60 70 80 To find the proper heart rate for you first find your age at the bottom line
12. wn connect the Reed Switch Wire 34 to the Upper Wire 37 Attach the Upright to the Frame with three M8 Curve Washers 2 three M8 Spring Washers 9 and three M8 x 15mm Screws 3 3 Insert one end of the Handlebar 24 into the bracket on the Frame 29 Center the Handlebar in the brack et and rotate the Handlebar to a comfortable position Secure the Handlebar with an M8 x 16mm Flat Washer 1 and the Adjustment Knob 11 Bracket 4 Apply a small amount of soapy water to the Handlebar 24 Slide a Foam Grip 21 onto each side of the Handlebar Insert a Handlebar Endcap 20 into each end of the Handlebar 5 The Console 25 requires one AA battery not included An alkaline battery is recommended To install batteries turn the console over remove the bat tery cover and insert the battery into the battery clip not shown Make sure that the negative end of the battery marked is touching the spring in the battery clip Replace the battery cover 6 Connect the console wire to the Upper Wire 37 Slide the Console 25 onto the Upright Cap 26 Insert the EN Console excess wire into the Upright Cap Wire 7 Make sure that all parts are properly tightened before you use the stepper After assembly is completed some extra parts may be left over Place a mat under the stepper to protect the floor 5 HOW TO OPERATE THE STEPPER HOW TO EXERCISE ON THE STEPPER Place the stepper on a level
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