Sears 831.28782 User's Manual
Contents
1. T m SUGGESTED STRETCHES The correct form for several basic stretches is shown in the drawings below 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 both legs Stretches Hamstrings lower back and groin 3 Calf Achilies 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 for ward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for both legs 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 32. PRO FORM CARDIO PRO i USER S MANUAL above for future reference Serial Number Decal Exercise EQUIPMENT HELPLINE 1 800 736 6879 CAUTION Read all precautions and Instruc tlons in this manual before using E A S this equipment Keep this manu al for future reference SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 TABLE OF CONTENTS FULE S0 DAY WARRANTY vir AA A ian 2 IMPORTANT PREGAUTIONS lt uviuiaacadisascs me na 3 BEFORE VOU BEGIN cuca ti A is de 4 ASSEMBLY sele RE RAR RENEE da nei 5 HOW TO USE THE CARDIO PRO iii ri A 8 MAINTENANCE Re eee II ala AGT ewe eae aad 11 CONDITIONING GUIDELINES A ane tire 12 PART LIST oo Lecce tt CIRCA DEO SIERO DIR 14 EXPLODED DRAWING c ccc cee cee cece tee hh lui ene 15 ORDERING REPLACEMENT PARTS oooooooonorcccocrarrcacano co TOES Back Cover 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 CARDIO FIT EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the SEARS CARDIO FIT EXERCISER free of charge This warranty does not apply when the SEARS CARDIO FIT 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 HOFFMA
3. 3 Press the two Hzandlebar Endcaps 13 onto the Peda Frame 7 Insert the Handlebar 2 into the Pedal Frame 7 Be sure that the Handlebar is turned as shown Attach the Handlebar to the Pedal Frame with four 8 x 1 2 Screws 16 4 Lubricate the indicated axies on the Pedal Frame 7 Slide a Pedal 12 onto each axle Be sure that the Pedals are tumed so the rounded ends face away from the Pedal Frame Using the included pedal tool tap a 1 2 Push Nut 30 onto each of the axles See the inset drawing Make sure that the Push Nuts are turned as shown with the teeth pointing away from the Pedal Frame 7 Attach two Pedals 12 to the other side of the Pedal Frame 7 in the same manner 5 Turn the Seat Knob 35 to loosen it Pull down the Seat Knob and hold it Slide the Seat 3 onto the Seat Frame 5 and move the Seat to the desired position Release the Seat Knob Slide the Seat back and forth slightly until the Seat Knob locks into place Turn the Seat Knob to tighten it Push on the Seat to make sure that the Seat Knob is engaged in one of the holes in the underside of the Seat Frame 6 Plug the Wire Hamess 28 into the jack on the back of the Console 1 see the inset drawing Attach the Console 1 to the Frame 6 with four 8 x 1 2 Screws 16 7 Plug the Power Cord 42 into the Power Plug 40 as shown HOW TO USE THE CARDIO PRO PLUGGING IN THE POWER CORD Be sure that the Power C
4. progress with the six monitor modes When the power is tumed on the scan mode will be selected automatically When the scan mode is selected the other five modes will all be dis played for seven seconds each in a repeating cycle The modes are described below Scan When the scan mode is selected the word SCAN appears briefly in the display The other five modes will then be dis played for seven seconds each in a repeating cycle The mode indicators will show which mode is currently displayed Mode Indicator Repetitions minute When this mode indica tor appears see the drawing the number of repeti tions you are per forming per minute will be displayed Total repetitions When this mode indicator appears the total number of repetitions you have performed during your workout will be displayed 10 Calories When this mode indicator appears the number of Calories you have bumed dur ing your workout will be displayed TOIA CAL FATCALO Note If the resis tance levels are near the highest or lowest settings the number of Calories you have bumed may be slightly higher or lower than the number displayed Fat Calories When this mode indicator appears the number of Fat Calories you have burned dur ing your workout will be displayed see BURNING FAT on page 12 Note If the resistance lev els are near the highest or lowest settings the actual number of Fat Cato
5. 6 PUSH Resistance Control Adjusts the resis tance you feel as you push the handlebar 7 PULL Resistance Control Adjusts the resis tance you feel as you puli the handlebar STEP BY STEP CONSOLE OPERATION To turn on the console press the DISPLAY MODE CLEAR button or simply begin exercising on the CARDIO PRO The word SCAN will appear briefly in the LCD display to show that the scan mode is selected Step 3 on page 10 explains the operation of the six monitor modes Follow the steps below to operate the console EE Press SELECT PROGRAM to select a preset program or the MANUAL mode When the console is tumed on the MANUAL mode will be selected automatically as shown by the green MANUAL mode indicator The MANUAL mode can also be selected by repeat edly pressing the SELECT PROGRAM button if you want to select one of the SELECT four preset pro 1 PROGRAM grams press the i y SELECT PRO GRAM button The red FAT BURN 1 program indicator will light To select the FAT BURN 2 AEROBIC 1 or AEROBIC 2 program repeated ly press the SELECT PROGRAM button eee i ee PREGHI e 13 1 H8 p SUBE tan 2 26 4 22 WA LA 086420 Resistance Profiles Note The FAT BURN 1 and FAT BURN 2 pro grams are thirty minute programs the AERO BIC 1 and AEROBIC 2 programs are twenty minute programs The profiles on the console see the drawing above show how the resis tance will change dur
6. CATE THE CARDIO PRO Every three months a small amount of light multi purpose oil should be applied to the CARDIO PRO Apply a few drops of oil between the dome caps and the fink arms in the locations shown at the right 11 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 WARNING Before beginning this or any exercise program consult your physician This is especial ly important for individuals over the age of 35 or individuals with pre existing health problems WHY EXERCISE Exercise has proven essential for good health and well being Participation in a well rounded exercise program helps to develop a stronger and more effi cient heart improved respiratory function increased stamina better weight management increased ability to handle stress and greater self esteem EXERCISE INTENSITY Whether your goal is to bum fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity and for the appropriate duration The proper intensity level can be found by using your heart rate as a guide For effective exercise your heart rate should be main tained at a level between 70 and 85 of your maxi mum heart rate as you exercise This is known as your training zone You can find your training zone in the table below Training zo
7. N ESTATES IL 60179 IMPORTANT PRECAUTIONS IM WARNING To o reduce the tiske of serious injury read the following important precautions before using the PROFORM CARDIO PRO 1 itis the responsibility of the owner to ensure 7 Never allow t more than one person ori the that all sers o of the CARDIO P PRO are ade CARDIO PRO ata time quately Informed of alli eres mne mE d all instructions in this manual before RO Use the CARDIO 9 BDI PRO ihe CARDIO PRO 3 Place the CARDIO PRO on a level surface 9 After adjustirig the position of the seat push E Cover the floor beneath the CARDIO PRO to on the seat to make sure that the seat knob nrotect the floor or carpet is engaged i in one of the holes in th seat frame Do not use the CARDIO PRO unless 4 Inspectiand tighten i all pa irts regularly the seat is Securely locked in position Replace any worn parts immediately 10 Always keep your back straight when using 5 Keep small children and pets awav from the the CARDIO PRO Do not arch your back CARDIO PRO at all times 11 If you feel pain or dizziness while exercising 6 The CARDIO PRO should not be used by 2 stop immediatelv and beain coolina down persons weighing more than 250 pounds YT ny consult yo it you US Phys ca f ad SEES SE ith Te SEU dign Pn t WARNING Be Ri Befo ore b beginning this or a
8. Wire Harness 1 2 Dome Cap 1 2 Push Nut Motor Mount Plate Slide Bushing 8 x 3 4 Screw 1 4 Tap Screw Seat Knob Seat Bracket 1 2 x 2 1 4 Bushing Tension Motor 8 x 1 1 4 Screw Power Plug 4 x 3 8 Screw Power Cord Extension Res Cyl 1 2 x 4 Axle User s Manual Pedal Tool Note One extra 8 x 1 2 Screw one extra 1 2 Dome Cap and extra 1 2 Push Nuts may have been included 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 14 EXPLODED DRAWING Model No 831 287820 R0496A 15 Model No 831 287820 QUESTIONS If you find that e you need help assembling or operating the CARDIO PRO apart is missing or you need to schedule repair service call our toli 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 Part No 128484 F00185 C R0296A The model number and serial number of your PROFORM CARDIO PRO are listed on a decal attached to the frame See the front cover of this manual to find the location of the decal All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center To request servic
9. a cleared area and remove the The included pedal tool Q packing materials do not dispose of the packing materials until assembly is completed Your own phillips screwdriver ED Read h bl bef begin A a DU Sa Your own rubber mallet HF Be sure that all parts are oriented as shown in the drawings A small amount of lubricant such as grease or petroleum jelly Tighten all parts as you assemble them unless instructed to do otherwise 1 Note Before you attach the 1 2 Dome Caps 29 in assembly steps 1 and 2 be sure that all parts are in the correct positions The Dome Caps can be used only once if a part is incor rectly assembled it will be necessary to remove the Dome Caps and order new ones 21 Lubricate Be sure that there is a 1 2 Pivot Bushing 25 in N A 29 each side of the Frame 6 7 Lubricate the Pedal Frame Axle 21 Align the indicated holes in the Pedal Frame 7 with the 1 2 Pivot Bushings 25 in the Frame 6 Insert the Pedal Frame Axle through the Pedal Frame and the Frame Center the Pedal Frame Axle and tap a 1 2 Dome Cap 29 onto each end of it 2 See the inset drawing Make sure that there is a 1 2 Link Arm Bushing 26 in the left Link Arm 4 Slide the end of the left Link Arm 4 onto the indi cated pin on the Pedal Frame 7 Pivot the Pedal Frame and tap a 1 2 Dome Cap 29 onto the pin Attach the right Link Arm 4 to the Pedal Frame 7 in the same manner
10. beat count and mul tiply the result by ten to find your heart rate A six second count is used because your heart rate drops quickly when you stop exercis ing If your heart rate is too high decrease the inten sity of your exercise If your heart rate is too low increase the intensity of your exercise i WORKOUT GUIDELINES An proper workout must include the following phases A warm up phase lasting 5 to 10 minutes Begin with slow controlled stretches and progress to more rhyth mic stretches See page 13 This will increase the body temperature heart rate and circulation in prepa ration for strenuous exercise A cardiovascular phase including 20 to 30 minutes To maintain or improve your cond on complete three of exercise with your heart rate in your training zone workouts each week with at least one day of rest between workouts After a few months of regular exer A cool down phase consisting of 5 to 10 minutes of cise you may complete up to five workouts each stretching Thorough stretching offsets muscle contr c week if desired Find the best time of day for your tions and other problems caused when you stop exer workouts and then stick with it cising suddenly Stretching for increased flexibility is often most effective during this phase This phase Remember the key to success is to make exercise a should leave you relaxed and comfortably tired regular and enjoyable part of your everyday life e
11. e or to order parts by telephone call the toli free num bers listed at the left When requesting help or service or ordering parts please be pre pared to provide the following information The NAME OF THE PRODUCT PROFORM CARDIO PRO The MODEL NUMBER OF THE PRODUCT 831 287820 The PART NUMBER OF THE PART see page 10 of this manual The DESCRIPTION OF THE PART see page 10 of this manual SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 Printed in USA 1996 Sears Roebuck and Co
12. ing each program For example during the FAT BURN 1 program the resistance will gradually increase during the first fifteen minutes and then gradually decrease during the last fifteen minutes Each program begins with a two minute warm up and ends with a two minute cool down After you have selected the MANUAL mode or a preset program continue to step 2 Set the push and pull resistance levels The unique resistance mechanism allows you to change the push and pull resistance levels independently with the PUSH and PULL resis tance controls on the console If you selected the MANUAL mode you can adjust the push and pull resistance levels at any time by sliding the PUSH and PULL resis tance controls If you selected a preset program the positions of the PUSH and PULL resistance controls will determine the maximum resistance levels for the program Once the program is started the resistance will change automatically as shown by the resistance profiles on the console If the resistance levels are too difficult or too easy you can adjust the maximum resistance levels by moving the PUSH and PULL resistance controls to new positions Note If necessary you can end the program before it is complete by pressing the DISPLAY MODE button for two seconds After a few seconds the MANUAL mode will be selected automatically Begin exercising and follow your progress with the monitor modes As you exercise you can monitor your
13. nes are listed according to age and physical condition TRAINING ZONE BEATS MIN CONDITIONED 136 166 194 162 eta 131 159 pia 118 144 114 139 132 160 130 158 129 156 127 155 70 75 85 12 Burning Fat To bum 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 does your body begin to use stored fat calories for energy If your goal is to bum fat adjust the intensity of your exercise until your heart rate is near the lower end of your training zone The FAT BURN 1 and FAT BURN 2 programs can also help you to reach your goal Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise 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 middle of your training zone You may also want to use the AEROBIC 1 and AEROBIC 2 pro grams 3 HOW TO MEASURE YOUR HEART RATE To measure your heart rate stop exercising and place two fingers on your wrist as shown Take a six sec ond heart
14. ny exercise prc ogr mportant for JP n o the a age of E xod nS BEFORE YOU BEGIN Thank you for selecting the PROFORM CARDIO PRO The CARDIO PRO offers a unique form of low impact exorcise that uses both the upper body and the lower body for increased cardiovascular benefits and greater toning results For a more complete workout the CARDIO PRO features an innovative resistance mechanisin that provides resistance in both directions as you exercise And the adjustability of the CARDIO PRO allows you to tailor the intensity of your exercise to your porsonai fitness level For your bonefit read this manual carefully before using the CARDIO PRO If you have additional ques Link Arms tions 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 product model number and serial number when calling The model number is 831 287820 The serial number can be found on a decal attached to the CARDIO PRO see the front cover of this manual for the location of the decal Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Push and Pull Resistance Controls Pedals RIGHT SIDE ASSEMBLY Before beginning assembly carefully read the THE FOLLOWING TOOLS ARE REQUIRED FOR following information and instructions ASSEMBLY Place all parts in
15. ooth continuous motion For the best results move through the full range of motion and maintain a steady pace CAUTION To avoid injury keep your back straight Do not arch your back To focus on th muscles of the upper body place your feet on the upper pedals as you exercise Note The console will automatically turn on when you begin exercising on the CARDIO PRO The operation of the console is described in the following sections DESCRIPTION OF THE CONSOLE The console features a manual mode and four preset workout programs In the manual mode the push and pull resistance levels can be adjusted with the PUSH and PULL resistance controls When one of the preset programs is selected the console will automatically control the resistance levels as it guides you through an effective workout Whether you select the manual mode or a preset workout program six monitor modes will provide continuous exercise feedback DIAGRAM OF THE CONSOLE y asse NL El asi DU 4 E x DISPLA PROGRAM ne cali to Sta 1 LCD disptay Displays the six monitor modes 2 Mode Indicators Show which monitor mode is currently displayed 3 SELECT PROGRAM button Selects the four preset programs and the MANUAL mode 4 DISPLAY MODE CLEAR button Turns the console on selects the monitor modes and resets the monitor modes 5 Program indicators Show when the MANU AL mode is selected and when a preset pro gram is selected
16. ord 42 is plugged into the jack near the back of the CARDIO PRO see assem bly step 7 on page 7 Plug the transformer into a 120 volt outlet Keep the power cord away from walk ways and heated surfaces Transformer Note Always unplug the transformer when you are not using the CARDIO PRO ADJUSTING THE SEAT To adjust the position of the Seat 3 first turn the Seat Knob 35 to loosen it Pull down the Seat Knob move the Seat to the desired position and release the Seat Knob Slide the Seat back and forth slightly until the Seat Knob locks into place Turn the Seat Knob to tighten it Push on the Seat to make sure that the Seat Knob is engaged in one of the holes in the underside of the Seat Frame REA Ds CAUTION Each time you adjust the gt sul the b aged Ins one 2 of the holes ini the underside of the seat frame Do hot use the CARDIO PRO unless the seat is securely locked in position EXERCISING ON THE CARDIO PRO Sit on the seat place your feet on the lower pedals and hold the handiebar Your hands can be positioned on the top sides or bottom of the handiebar close together or far apart or in an overhand or underhand grip If necessary adjust the position of the seat To begin exercising pull the handlebar toward your waist while pushing the pedals away with your legs Return to the starting position This completes one repetition Repeat moving with a sm
17. ries you have burned may be slightly higher or lower than the number displayed Time tf the MANUAL mode is selected when this mode indica tor appears the length of time you have exer cised will be dis RTAL CAL FAT GALORIES played if you Stop exercising the time mode will pause after ten seconds If one of the programs is selected the time remaining in the program will be displayed If desired you can individually select DISPLAY one of the modes MODE CLEAR for continuous dis play Press the DISPLAY MODE CLEAR button repeatedly ntil the desired mode indicator is flashing To select the scan mode again press the DIS PLAY MODE CLEAR button repeatedly until the word SCAN appears briefly in the display To reset the monitor modes press and hold down the DISPLAY MODE button for two sec onds The scan mode will automatically be selected after the monitor modes are reset The console features an auto off function if the pedals are not moved and the console controls are not used for five minutes the console will auto matically shut off When you are finished exercising unplug the transformer from the wall outlet MAINTENANCE Inspect and tighten all parts of the CARDIO PRO regularly The CARDIO PRO can be cleaned with a soft damp cloth Keep liquids away from the console Do not expose the console to direct sunlight or the display may be damaged i HOW TO LUBRI
18. times for both legs Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees out ward 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 13 PART LIST Model No 831 2378320 Key No Qty Part No 124885 1 1 2 1 128564 3 1 127437 4 2 129678 5 1 129677 6 1 NSP 7 1 129676 8 4 127105 9 1 129680 10 2 115998 11 i 127113 12 4 126406 i3 2 128794 14 1 129689 15 1 127898 16 8 102308 17 1 013294 18 6 127597 19 1 129682 20 1 129683 21 1 129523 22 1 117904 23 2 106876 24 1 129726 25 2 110576 103677 Description Console Handiebar Seat i Link Arm Seat Frame Frame Pedal Frame Round Endcap Compression Res Cyl Pedal Frame Endcap Seat Frame Endcap Pedal Handlebar Endcap Bumper TEE Reed Switch Sensor Wire 8 x 1 2 Screw 8 x 1 Screw Fastener Left Side Shield Right Side Shield 1 2 x 11 Axle 1 2 x 4 1 2 Axle Cylinder Bushing Set Reed Switch Spacer 1 2 Pivot Bushing 1 2 Link Arm Bushing Key No Qty Part No 27 1 113349 28 1 127594 29 12 128355 30 4 012155 31 2 129917 32 5 127804 33 6 013322 34 4 013244 35 1 127626 36 1 127438 37 2 127107 38 2 128500 39 4 119445 40 1 127598 41 2 013516 42 1 101067 43 1 129679 44 2 130324 1 128484 1 125453 R0496A Description Magnet Retainer
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