ProForm 831.28645.0 Home Gym User Manual
Contents
1. The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general Keep your back straight while using the ellip tical exerciser do not arch your back If you feel pain or dizziness while exercising stop immediately and cool down When you stop exercising allow the pedals to slowly come to a stop The decal shown below has been placed on the elliptical exerciser If the decal is miss ing or illegible call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown A WARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow 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 275 pounds Replace label if damaged illegible or removed 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 prob lems 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 new PROFORM XP 160 ellipt2. manual 5 Continue the cross training program When you have performed the recommended number of repetitions the words START PEDAL ING will appear in the display To continue the cross training program step onto the elliptical exerciser and start pedaling the pedals will auto matically adjust to the resistance setting for the next segment The program will continue in this way until the last segment ends Then the words PROGRAM DONE will appear in the display G Follow your progress with the display See step 4 on page 14 Measure your heart rate if desired See step 5 on page 15 E Change the display color if desired See step 6 on page 15 E Turn on the fan if desired See step 7 on page 15 10 When you are finished exercising the con sole will turn off automatically See step 8 on page 15 HOW USE A CALORIE GOAL PROGRAM Press the Resistance decrease button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light 2 Select one of the calorie goal programs Press the Programs button repeatedly until the name of the desired calorie goal program appears in the display When a calorie goal pro gram is selected the program time will appear in the display and a profile of the resistance settings for the program will scroll across the matrix in the display 300 CALORIE es m 2500 Begin pedaling start t
3. 1 5 D batteries not included alkaline batteries are recommend ed IMPORTANT If the ellipical exerciser has been exposed to cold temperatures allow it to warm to room temperature before insert ing batteries into the Console If you do not do this the console displays or other elec tronic components may become damaged See the inset drawing Remove the battery cover from the Console and insert four batteries into the Console Make sure that the batteries are ori ented as shown by the diagram in the battery compartment Then reattach the battery cover Note The Console 5 can be operated with an optional power supply instead of batteries To purchase a power supply call the toll free telephone number on the front cover of this manual Plug one end of the power supply into the jack on the console Plug the other end of the power supply into an appropriate outlet that is properly installed in accordance with all local codes and ordinances Have a second person hold the Console 5 near the Upright 6 as shown Connect the console wire to the Wire Harness 48 Insert the excess wire downward into the Upright Attach the Console 5 to the Upright 6 with four M4 x 16mm Self tapping Screws 79 13 Make sure that all parts of the elliptical exerciser are properly tightened Note Some hardware may be left over after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical e
4. M4 x 12mm Flange Screw M8 x 25mm Screw 3 8 Flange Screw M10 Spacer Pivot Bushing M8 x 48mm Button Screw M4 x 16mm Self tapping Screw M10 x 23mm Shoulder Screw M10 x 20mm x 1mm Washer M8 x 16mm Patch Screw M8 x 25mm Washer M10 x 20mm x 1 5mm Washer M4 x 12mm Screw M4 x 16mm Screw M6 x 35mm Phillips Screw M6 Split Washer M10 x 62mm Bolt M10 x 78mm Button Screw M10 x 20mm Button Screw M10 x 20mm x 2mm Washer M4 13mm Washer M10 x 25mm Washer M8 x 16mm Button Screw M8 Nylon Locknut Key No Qty Description Key No Qty Description 97 2 M10 Nylon Locknut 3 Hex Key 98 8 Wave Washer i 1 Grease 99 1 M4 x 12mm Screw 5 1 User s Manual 100 3 Star Washer 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 25 R0307A EXPLODED DRAWING A Model No 831 28645 0 oz 9S 26 R0307A EXPLODED DRAWING B Model No 831 28645 0 27 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 M
5. console the manual mode will be selected automatically If you have selected a program reselect the manual mode by pressing the Programs button repeatedly until the words MANUAL MODE appear in the top of the display E Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the ped als by pressing the Resistance increase and decrease buttons repeatedly There are ten resis tance levels Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level DI Follow your progress with the display The left side of the display The left side of the display will show the elapsed time Note When a program is selected the display will show the time remaining in the program instead of the elapsed time An exception is the heart rate control program which shows the elapsed time The left side of the display will also show your heart rate when you use the handgrip pulse sen sor see step 5 on page 15 14 When a program is selected the left side of the display will also show the approximate number of calories you have burned The center of the display When you select the manual mode the center of the display will show a track that represents 640 revolutions As you exercise indicators will appear in succession around the track until the entire track appears The track will then disappear and the indicators w
6. step 5 on page 15 G Change the display color if desired See step 6 on page 15 Turn on the fan if desired See step 7 on page 15 When you are finished exercising the console will turn off automatically See step 8 on page 15 HOW USE THE HIGH PERFORMANCE PROGRAM Press the Resistance decrease button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light 2 Select the high performance program Press the Programs button repeatedly until the words HIGH PERFORMANCE appear in the dis play The program time will appear in the display and a profile of the resistance settings for the pro gram will scroll across the matrix in the display HIGH PERFORMANCE or O PE rT LI TIME E Begin pedaling to start the program The program is divided into 45 one minute seg ments One resistance setting and one target rpm setting are programmed for each segment Note The same resistance setting and or target rpm set ting may be programmed for two or more consecu tive segments The displays for the high perfor mance program work in the same way as the dis plays for the cross training programs see step 3 on page 16 As you exercise you will be prompted to keep your pedaling pace near the target rpm setting for the current segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear in the displ
7. the middle number is the recom mended heart rate for maximum fat burning and the highest number is the recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exer cise at a relatively low intensity level for a sustained period of time During the first few minutes of exer cise your body uses easily accessible carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calo ries 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 as you exer cise For maximum 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 system your exercise must be aero bic 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 highest number in your training zone STRENGTH TRAINING GUIDELINES During strength exercises you must maintain proper form for the best results Maintaining proper form involves moving through the full range of motion for each exercise and
8. to move until the flywheel stops When the pedals are stationary step off the higher pedal first Then step off the lower pedal 12 WHOLE 400 30 min 400 cals 45 min 5 CROSS TRAINING 4 CALORIE GOAL PROGRAMS PROGRAMS 1 HIGH PERFORMANCE RESISTANCE amp PACE PROGRAM 1 HEART RATE CONTROL SELF SELECT PROGRAM LALS DISPLAY COLOR RESISTANCE FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you select 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 display continuous exercise feedback You can even measure your heart rate using the handgrip pulse sensor The console also features five interactive cross train ing programs designed to help you to burn calories and enhance your cardiovascular system while toning and strengthening your muscles The cross training programs automatically control the resistance of the pedals and prompt you to perform a variety of strength exercises during your workout Choose an upper body lower body or whole body cross training program to focus your workout Note The strength exercises require the use of dumbbells and an inflatable exercise ball not in
9. 5 to the Frame with two M10 x 78mm Button Screws 90 3 Orient the Base 1 near the Frame 2 as shown See the inset drawing Attach two Feet 26 to the underside of the Base Have a second person tip the Frame 2 forward Insert the Base 1 into the Frame Attach the Base with two M10 x 62mm Bolts 89 two M10 Spacers 76 two M8 x 48mm Button Screws 78 and two M8 Split Washers 72 4 Have a second person hold the Upright 6 near the Frame 2 as shown Pull the Wire Harness 48 out of the Frame 2 and insert it upward through the Upright 6 Do not let the Wire Harness fall into the Upright use a piece of tape or an elastic band to hold the Wire Harness in place until step 12 Insert the Upright 6 into the Frame 2 Attach the Upright with three M8 16mm Button Screws 95 and three Star Washers 100 Avoid pinch ing the Wire Harness 48 between the Upright and the Frame 5 Identify the Left Roller Leg 12 which is marked with a Left sticker Orient the Left Roller Leg as shown near the left Crank Arm 36 Apply a small amount of the included grease to both sides of a Wave Washer 98 Also apply grease to the Roller 22 on the Left Roller Leg 12 spread the grease evenly around the Roller Slide the Wave Washer 98 onto the left Crank Arm 36 Next slide the Left Roller Leg 12 onto the Crank Arm and set the Roller 22 on the Base 1 Attach the Left Roller Leg with an M10
10. 831 28645 0 Key No Qty A0 N4 Nr 2 2 2 lt Description Key No Qty Base 49 2 Frame 50 1 Outer Crank Arm Cover 51 1 Inner Crank Arm Cover 52 1 Console 53 1 Upright 54 2 Roller Cover 55 1 Left Handlebar 56 1 Right Handlebar 57 1 Handlebar Endcap 58 1 Handlebar Leg 59 1 Left Roller Leg 60 2 Left Pedal 61 1 Left Pedal Leg 62 1 Right Pedal 63 1 Right Pedal Leg 64 2 Frame Cover 65 1 Inner Handlebar Cover 66 2 Outer Handlebar Cover 67 1 Axle Bearing 68 1 Right Roller Leg 69 1 Roller 70 4 Stabilizer Endcap 71 4 Roller Axle 72 2 Wheel 73 4 Foot 74 8 Wheel Bearing 75 2 Left Side Shield 76 2 Right Side Shield 77 2 Crank Axle Cap 78 2 Axle Cap 79 18 Pedal Leg Axle 80 8 Axle Bushing 81 2 Roller Bushing 82 4 Front Stabilizer 83 4 Crank Arm 84 2 Convenience Tray 85 10 Crank Hub 86 6 Pulley Spacer 87 8 Pulley 88 8 Axle Bushing 89 4 Pedal Leg Endcap 90 2 Crank Sleeve 91 4 Crank Bearing Set 92 4 Crank 93 2 Round Inner Cap 94 4 Snap Ring 95 3 Wire Harness 96 6 24 RO307A Description Base Endcap Reed Switch Wire Belt Flywheel C Magnet Outer Bearing Set Magnet Spring Idler Flywheel Pulley Clamp Inner Bearing Set Motor Resistance Cable Pulley Resistance Cable Set Foam Grip Pivot Axle Hub Cover Stop Screw Idler Screw M8 Flange Screw M8 35mm Screw M8 42mm Bolt M8 Split Washer
11. Follow your progress with the display See step 4 on page 14 Measure your heart rate if desired See step 5 on page 15 Change the display color if desired See step 6 on page 15 Turn on the fan if desired See step 7 on page 15 10 When you are finished exercising the con sole will turn off automatically See step 8 on page 15 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical exerciser regularly Replace any worn parts immediately To clean the elliptical exerciser 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 If the console display becomes dim the batteries should be replaced most console problems are the result of low batteries See assembly step 12 on page 11 for replacement instructions HANDGRIP PULSE SENSOR TROUBLESHOOTING If the console does not display your heart rate when you hold the handgrip pulse sensor or if the displayed heart rate appears to be too high or too low see step 5 on page 15 HOW TO LEVEL THE ELLIPTICAL EXERCISER If the elliptical exerciser rocks slightly on your floor during use see HOW TO LEVEL THE ELLIPTICAL EXERCISER on page 12 HOW TO ADJUST THE DRIVE BELT If the pedals slip while you are pedaling even while the resistance is adjusted to the highest setting the 21 drive belt
12. Screw 80 and an M10 x 20mm x 1mm Washer 81 Repeat this step to attach the Right Handlebar 9 to the Pivot Axle 65 gf Grease 10 Identify the Left Pedal 13 and the Left Leg 14 which are marked with Left stickers and orient them as shown Attach the Left Pedal 13 to the Left Pedal Leg 14 with four M6 x 35mm Phillips Screws 87 and four M6 Split Washers 88 Start all four Phillips Screws before tightening them Repeat this step to attach the Right Pedal not shown to the Right Pedal Leg not shown 1 k Apply a generous amount of grease to two Pedal Leg Axles 32 Insert one Pedal Leg Axle into the bottom of the Left Handlebar Leg 11 Insert the other Pedal Leg Axle into the left Roller Leg 21 Apply a small amount of grease to both sides of two Wave Washers 98 Place a Wave Washer on each Pedal Leg Axle 32 Orient the Left Pedal Leg 14 as shown and slide it onto the Pedal Leg Axles 32 Attach the Left Pedal Leg to the Left Handlebar Leg 11 with two M10 x 23mm Shoulder Screws 80 two M10 x 20mm x 2mm Washers 92 and two Axle Caps 31 Attach the Left Pedal Leg 14 to the left Roller Leg 21 with two M10 x 20mm Button Screws 91 and two M10 x 25mm Washers 94 do not overtighten the Button Screws The Legs 11 14 21 must be able to pivot freely Repeat this step for the Right Pedal Leg not shown 10 12 The Console 5 requires four
13. Y 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 vacuums 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 Registered Trademark Trademark SM Service Mark of Sears Brands LLC Marca Registrada TM Marca de F brica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY 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 10 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 Part No 237066 R0307A Printed in China 2007 ICON IP Inc
14. ay decrease your pace When the 19 words PEDALING IN RANGE appear maintain your current pace Important The target rpm settings are intend ed only to provide motivation Your actual pace may be slower than the target rpm set tings Make sure to exercise at a pace that is comfortable for you To stop the program at any time stop pedaling The time will begin to flash in the display To restart the program simply resume pedaling When the last segment of the program ends the words PROGRAM DONE will appear in the dis play Follow your progress with the display 5 Measure your heart rate if desired See step 4 on page 14 See step 5 on page 15 G Change the display color if desired See step 6 on page 15 Turn on the fan if desired See step 7 on page 15 When you are finished exercising the console will turn off automatically See step 8 on page 15 HOW USE THE HEART RATE CONTROL PROGRAM Press the Resistance decrease button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light A Select the heart rate control program Press the Programs button repeatedly until the words HEART RATE CONTROL appear in the display co 11 4 PULSE Enter a target heart rate The target heart rate setting for the program will flash in the dis play Use the Resistance increase and decrease buttons to change the targ
15. cluded To purchase dumbbells or an exercise ball call the toll free telephone number on the front cover of this manual You can also use four calorie goal programs designed to help you burn 300 or 400 calories in 25 30 or 45 minute workouts The calorie goal programs automati cally control the resistance of the pedals and prompt you to increase or decrease your pace while counting the calories you burn The console also offers a high performance program and a heart rate control program The high performance program automatically changes the resistance of the pedals and prompts you to increase or decrease your pace as it guides you through an effective workout The heart rate control program changes the resistance of the pedals and prompts you maintain a steady pace to keep your heart rate near a target heart rate while you exercise To use the manual mode of the console follow the steps beginning on page 14 To use a cross training program see page 16 To use a calorie goal pro gram see page 18 To use the high performance program see page 19 To use the heart rate control program see page 20 Note If there is a sheet of clear plastic on the face of the console remove the plastic 13 HOW USE THE MANUAL MODE Press the Resistance decrease button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light 2 Select the manual mode Each time you turn on the
16. d 25 The number follow ing the parentheses is the quantity needed for assembly Note Some small parts may have been preassem bled If a part is not in the parts bag check to see if it has been preassembled Gi Ol Of O Star Washer M4 x 13mm M6 Split M8 Split M10 Spacer Wave Washer 100 3 Washer 93 2 Washer 88 8 Washer 72 2 76 2 98 8 M10x20mmx M10x20mmx M10x 20mm x 10 x 25mm M8 Nylon M10 Nylon imm Washer 1 5mm Washer 2mm Washer Washer 94 4 Locknut 96 4 Locknut 97 2 81 2 84 2 92 4 LALA a a AM M4 x 16mm M4 x 16mm M6 x 35mm Phillips M8 x 42mm Bolt Self tapping Screw 86 4 Screw 87 8 71 4 Screw 79 10 8 x 16mm Button M8 x 48mm Button M10 x 20mm Button M10 x 23mm Shoulder Screw 95 3 Screw 78 2 Screw 91 4 Screw 80 8 10 62mm Bolt 89 4 M10 x 78mm Button Screw 90 2 make assembly easier read the information on page 5 before you begin assembling the elliptical exerciser Orient the the Front Stabilizer 35 as shown Attach the two Wheels 25 to the Front Stabilizer with two M10 x 62mm Bolts 89 and two M10 Nylon Locknuts 97 Attach two Feet 26 to the underside of the Front Stabilizer 35 2 Have a second person tip the Frame 2 back ward Attach the Front Stabilizer 3
17. escribed Be care ful not to move your hands excessively or to squeeze the metal contacts too tightly For opti mal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts 15 6 Change the display color if desired Press the Display Color button repeatedly to select a backlight color for the display Turn on the fan if desired To turn on the fan at high speed press the Fan button To turn on the fan at low speed press the button a second time To turn off the fan press the button a third time Note If the pedals do not move for a few minutes the fan will automatically turn off to conserve the batteries When you are finished exercising the console will turn off automatically Pivot the thumb tab on the right side of the fan to adjust the fan angle If the pedals do not move for several seconds a tone will sound and the console will pause If the pedals do not move for about five minutes and the buttons are not pressed the console will turn off and the display will be reset HOW USE A CROSS TRAINING PROGRAM Press the Resistance decrease button or begin pedaling to turn on the console A moment after you turn on the console the dis play will light 2 Select one of the five cross training programs To select a cross training program press the Programs button repeatedly until the name of the desired cross training prog
18. et heart rate setting 4 Hold the handgrip pulse sensor It is not necessary to hold the handgrip pulse sensor continu ously however you should hold the hand grip pulse sensor fre quently for the program to operate properly Each time you hold the handgrip pulse sensor keep your hands on the metal contacts for at least 30 seconds When you are not holding the hand grip pulse sensor the letters PLS will appear in the display instead of your heart rate 6 El El Begin pedaling to start the program During the program the console will regularly compare your heart rate to the target heart rate If your heart rate is too far below or above the target heart rate the resistance of the pedals will auto matically increase or decrease to bring your heart rate closer to the target heart rate You will also be prompted to pedal at a steady pace so you can maintain your target heart rate When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear in the display decrease your pace When the words PEDALING IN RANGE appear maintain your current pace Important Make sure to exercise at a pace that is comfortable for you Note If you manu ally override the resistance settings you may not maintain your target heart rate To stop the program at any time stop pedaling The time will begin to flash in the display To restart the program simply resume pedaling
19. he program Each program is divided into 25 30 or 45 one minute segments One resistance setting and one target rpm revolutions per minute setting are programmed for each segment Note The same resistance setting and or target rpm setting may be programmed for two or more consecutive seg ments The display for a calorie goal program work in the same way as the display for the cross train ing programs see step 3 on page 16 As you exercise you will be prompted to keep your pedaling pace near the target rpm setting for the current segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear in the display decrease your pace When the words PEDALING IN RANGE appear maintain your current pace 18 Important The target rpm settings are intend ed only to provide motivation Your actual pace may be slower than the target rpm set tings Make sure to exercise at a pace that is comfortable for you Note If you manually over ride the resistance settings of a calorie goal pro gram you may not reach your calorie goal To stop the program at any time stop pedaling The time will begin to flash in the display To restart the program simply resume pedaling When the last segment of the program ends the words PROGRAM DONE will appear in the dis play 4 Follow your progress with the display See step 4 on page 14 5 Measure your heart rate if desired See
20. ical exerciser The PROFORM XP 160 elliptical exerciser provides a wide array 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 exerciser you have ques tions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before con tacting us The model number is 831 28645 0 The serial number can be found on a decal attached to the elliptical exerciser see the front cover of this manual for the location of the decal Before reading further please familiarize yourself with the parts that are labeled in the drawing below Fan Handgrip Pulse Sensor Handlebar Console Accessory Tray Water Bottle Holder Leveling Foot Wheel Leveling Foot No water bottle is included ASSEMBLY Assembly requires two persons Place all parts of the elliptical exerciser in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed In addition to the included hex keys assembly requires a Phillips screwdriver 3 7 an adjustable wrench TY and a rubber mallet As you assemble the elliptical exerciser use the drawings below to identify small parts The number in parentheses below each drawing is the key number of the part from the PART LIST on pages 24 an
21. ill again begin to appear in succession The center of the dis play will also show the fm resistance setting of e the pedals for a few RESIST seconds each time the resistance setting changes The right side of the display The right side of the display will show the distance total revolutions you have pedaled and your pedaling pace revolutions per minute rpm The top of the display When you select the manual mode the top of the display will show the approximate number of calories you have burned and the approximate number of grams of carbs you have burned CALS S60 CARD 5 Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plastic To measure your heart rate hold the handgrip pulse sen sor with your palms resting against the metal contacts Avoid moving your hands or gripping the contacts too tightly Metal Contacts When your pulse is detected a heart shaped symbol will flash in the left side of the display each time your heart beats one or two dashes will appear and then your heart rate will be shown For the most accu rate heart rate reading hold the contacts for at least 15 seconds Note If you continue to hold the handgrip pulse sensor the display will show your heart rate for up to 30 seconds If your heart rate is not shown make sure that your hands are positioned as d
22. may need to be adjusted To adjust the drive belt first remove the screws from the left and right side shields not shown Gently pull the side shields apart and remove the convenience tray Next locate the Idler Screw 68 and loosen it one half turn Step onto the elliptical exerciser and move the pedals If the pedals continue to slip turn the Idler Screw another half turn and test the pedals again Continue in this way until the pedals no longer slip Then replace the convenience tray and reattach the side shields 17 CONDITIONING GUIDELINES 44 WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results Each workout should include the following three parts Warming Up Begin each workout with 5 to 10 min utes of stretching and light exercise A proper warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Each workout should con sist of 20 to 30 minutes of exerci
23. moving only the appropriate parts of the body Exercising in an uncontrolled manner will reduce the benefits of strength exercises On the exercise chart accompanying this manual are pho tographs showing the correct form for several strength exercises Perform each repetition of each strength exercise smoothly and without pausing The exertion phase of each repetition should last only about half as long as the return phase Proper breathing is also important Exhale during the exertion phase of each repetition and inhale during the return phase never hold your breath 23 To increase the size and strength of your muscles you must work your muscles at a level close to their maximum capacity Your muscles will adapt and grow as you progressively increase the amount of weight that you use You can tone your muscles by working them at a moderate percentage of their capacity The proper amount of weight to use for each strength exer cise depends on you you must gauge your limits and select an appropriate amount of weight It is important to avoid overdoing it during the first few months of your exercise program Progress at your own pace and be sensitive to your body s signals you experience pain or dizziness at any time while exercising stop immediately and cool down Find out what is wrong before continuing Remember that ade quate rest and a proper diet are important factors in any exercise program PART LIST Model
24. ns before using the elliptical exerciser 1 Read all instructions in this manual and all warnings on the elliptical exerciser before using the elliptical exerciser Use the ellipti cal exercise only as described in this manual It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions The elliptical exerciser is intended for home use only Do not use the elliptical exerciser in a commercial rental or institu tional setting Keep the elliptical exerciser indoors away from moisture and dust Place the elliptical exerciser on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the elliptical exerciser to mount dis mount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the elliptical exerciser at all times The elliptical exerciser should not be used by persons weighing more than 275 Ibs 124 kg Wear appropriate exercise clothes while using the elliptical exerciser Always wear athletic shoes for foot protection while exer cising Hold the handgrip pulse sensor or the han dlebars when mounting dismounting or using the elliptical exerciser 10 12 13 14 The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings
25. own in the flashing Current Segment column and the resistance of the pedals will automatically adjust to the setting for the sec ond segment Note If all the indicators in the Current Segment column are lit the resistance settings may move downward so that only the highest indicators appear in the matrix As you exercise you will be prompted to keep your pedaling pace near the target rpm setting for the current segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear in the display decrease your pace When the words PEDALING IN RANGE appear maintain your current pace Important The target rpm settings are intend ed only to provide motivation Your actual pace may be slower than the target rpm set tings Make sure to exercise at a pace that is comfortable for you If the resistance setting for the current segment is too high or too low you can manually override the setting by pressing the Resistance decrease or increase buttons Every few times you press a Resistance button an additional indicator will appear or disappear in the Current Segment col umn if any of the columns to the right of the Current Segment column have the same number of lit indicators as the Current Segment column an additional indicator may appear or disappear in those columns as well Important When the current segment of the program ends the ellip tical exerciser will automatically adjus
26. ram appears in the dis play When a cross training program is selected the program time will appear in the display and a profile of the resistance settings for the program will scroll across the matrix in the display UPPER BODY 2 SON LILI A TIME E Begin pedaling to start the program Each program is divided into 25 30 or 45 one minute segments One resistance setting and one target rpm revolutions per minute setting are programmed for most segments Note The same resistance and or target rpm setting may be pro grammed for two or more consecutive segments During other segments the console will prompt you to perform strength exercises The resistance setting for the first segment will be shown in the flashing Current Segment column of the matrix The resis tance settings for the next several segments will be shown in the columns to the right The target rpm setting will appear in the top of the display Current Segment When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right will flash and a series of tones will sound If the resistance and or target rpm is about to change the resis tance setting and or the target rpm setting will appear in the display to alert you When the first segment is completed all resis tance settings will move one column to the left The resistance setting for the second segment will then be sh
27. rrrO0 FOrenn 249 275 831 28645 0 Serial No ELLIPTICAL EXERCISER User s Manual Serial Number Decal on underside of frame Assembly Operation e Maintenance Part List and Drawing 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manu al for future reference Sears Roebuck and Co Hoffman Estates IL 60179 rmreO FOreh aI VAN G 0 TABLE OF CONTENTS IMPORTANT PRECAUTIONS ee E 3 BEFORE YOUIBEGIN a bene ase i ate Ae nae IR Sout gerne male A 4 ASSEMBLY iii tee eda eee eee ee eee OG e ee ea de coe 5 HOW TO USE THE ELLIPTICAL EXERCISER cerceii iie niiina seene Ea tne 12 MAINTENANCE AND TROUBLESHOOTING 21 CONDITIONING GUIDELINES 22 PART LIST iui dale RT nna cond eee au RR oe 24 EXPLODED DRAWING sia i reren dia dti a and I RT Qed ee 26 ORDERING REPLACEMENT PARTS daue iruan Back Cover LIMITED WARRANTY REPAIR PARTS AND Back Cover IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tio
28. sing with your heart rate in your training zone Note During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 min utes Cooling Down End each workout with 5 to 10 min utes of stretching This will increase the flexibility of your muscles and will help to prevent post exercise problems To maintain or improve your condition plan three workouts each week with at least one day of rest between workouts Schedule your workouts for the time of day when your energy level is the highest After a few months of regular exercise you may com plete 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 CARDIOVASCULAR TRAINING GUIDELINES Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the 22 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 recommended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise To 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 lowest number is the recommended heart rate for fat burning
29. t to the resistance setting for the next segment To stop the program at any time stop pedaling The time will begin to flash in the display To restart the program simply resume pedaling Perform the first strength exercise when prompted When the first strength exercise segment begins the name of the first strength exercise will appear in the display for a few seconds The time will pause and flash in the display Next the display will show the recommended number of repetitions for the first strength exercise SHOUL PRESS 3 BU D Step off the ellipti cal exerciser and prepare to begin the first strength exercise Every few seconds the con TIME sole will sound a tone when a tone sounds perform one repetition of the exercise Exercise with a slow steady motion do not perform more than one repetition each time a tone sounds The display will count down the repetitions as you perform them REPS LEFT 3800 Note Refer to the accompanying exercise chart to see the correct form for each exercise When performing lunges alternate legs with each repe tition When performing dumbbell rows perform half the repetitions with your right arm and half the repetitions with your left arm The strength exercises require the use of dumbbells and an inflatable exercise ball not included To pur chase dumbbells or an exercise ball call the toll free number on the front cover of this
30. x 23mm Shoulder Screw 80 an M10 x 20mm x 1 5mm Washer 84 and a Crank Axle Cap 30 Repeat this step to attach the Right Roller A Leg 21 to the right Crank Arm not shown D 22 y Grease Identify the Left Handlebar 8 which is marked with a Left sticker Insert the Left Handlebar into one of the Handlebar Legs 11 as shown 8 Attach the Left Handlebar 8 with two M8 x 42mm Bolts 71 and two M8 Nylon Locknuts p 96 Make sure that the Nylon Locknuts are inside the hexagonal holes Hexagonal Assemble the Right Handlebar not shown and the other Handlebar Leg not shown in the same way Position an Inner Handlebar Cover 18 and an Outer Handlebar Cover 19 around the Left Handlebar 8 as shown Attach the Inner and Outer Handlebar Covers 18 19 with three M4 x 16mm Self tapping Screws 79 and an M4 x 13mm Washer 93 Start all three Self tapping Screws before tightening them Repeat this step for the Right Handlebar not shown 8 Apply a generous amount of grease to the Pivot Axle 65 and insert it into the Frame 2 Attach the two Frame Covers 17 to the Frame 2 with four M4 x 16mm Screws 86 as shown 9 Apply a small amount of grease to both sides of a Wave Washer 98 Slide the Wave Washer onto the left side of the Pivot Axle 65 Next slide the Left Handlebar 8 onto the Pivot Axle as shown Attach the Left Handlebar 8 with an M10 x 23mm Shoulder
31. xerciser 11 HOW USE THE ELLIPTICAL EXERCISER HOW TO MOVE THE ELLIPTICAL EXERCISER Due to the size and weight of the elliptical exercis er moving it requires two persons Stand in front of the elliptical exerciser hold the upright and place one foot against one of the front wheels Pull on the upright and have a second person lift the base until the ellipti cal exerciser will roll on the front wheels Carefully move the elliptical exerciser to the desired location and then lower it to the floor your foot HOW TO LEVEL THE ELLIPTICAL EXERCISER If the elliptical exerciser rocks slightly on your floor during use turn one or both of the lev eling feet beneath the base or beneath the front stabilizer until the rocking motion is eliminated HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser hold the handlebars and step onto the pedal that is in the lower position Then step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The crank arm covers can turn in either direction It is recommended that you turn the crank arm covers in the direction shown by the arrow below however for variety you can turn the crank arm covers in the opposite direction Crank Arm To dismount the elliptical exerciser wait until the ped als come to a complete stop Note The elliptical exerciser does not have a free wheel the pedals will continue
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