ProForm 831.285736 Exercise Bike User Manual
Contents
1. 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 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 Pe WORKOUT GUIDELINES Each workout should include the following three important parts A warm up consisting of 5 to 10 minutes of stretch ing and light exercise See page 13 A proper warm up increases your body temperature heart rate and circulation in preparation for exercise Training zone exercise consisting of 20 to 30 minutes 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 SUGGESTED STRETCHES The corr2. included Alkaline batteries are recommended To install batteries first locate the battery clip under the Console 6 Insert two batteries into the battery clip as shown Make sure that the batteries are turned so the negative ends of the batteries marked are touching the springs in the battery clip Batteries 8 Make sure that all parts of the 485E are properly tightened Place a mat under the 485E to protect the floor or carpet from damage HOW TO USE THE PROFORM 485E HOW TO EXERCISE ON THE 485E To mount the 485E firmly hold the handlebars or the T handle and carefully step onto the pedal that is in the lowest position Next step onto the other pedal Push the pedals until they begin to move with a con tinuous motion Note The pedal disks can turn in either direction it is recommended that you turn the pedal disks in the direction shown below however to give variety to your exercise you may choose to turn the pedal disks in the opposite direction Pedal Disk To dismount the 485E allow the pedals to come to a complete stop CAUTION The 485E does not have a freewheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the low est pedal HOW TO ADJUST THE RESISTANCE OF THE PEDALS As you exercise you can adjust the resistance of the pedal
3. Water Bottle Holder Bottle not included Book Holder Resistance Knob T Handle Handlebar LEFT SIDE Pedal Upright Side Shield Pedal Disk Pedal Arm PART IDENTIFICATION CHART Use the chart below to identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part from the PART LIST on page 14 The number after the dash indicates mHC w M4 x 16mm Er Head Screw 38 M6 x 16mm Screw 54 M6 Black Nylon Locknut 55 Weld Spacer 49 Pedal Arm Bushing 42 4 Handlebar Spacer 39 Extra parts may be included Ed OU 3 4 Axle Cap 43 the quantity needed for assembly Note Some 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 sn M4 x 19mm Round Head Screw 16 6 M10 Nylon Locknut 29 5 8 Axle Cap 57 Rear Pedal Arm Bushing 11 4 Pedal Arm Spacer 41 3 ASSEMBLY Assembly requires two people Place all parts of the PROFORM 485E in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires a phillips screwdriver two adjustable wrenches mallet SS 1 While another person holds the U
4. Pea LOW IMPACT ELLIPTICAL EXERCISER Patent Pending Model No 831 285736 Serial No Write the serial number in the space above for future reference Serial Number Decal HELPLINE 1 800 736 6879 CAUTION Read all precautions and instructions in this manual before using this equipment Keep this manual for future reference USER S MANUAL SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 ra LOW IMPACT ELLIPTICAL EXERCISER TABLE OF CONTENTS IMPORTANT PRECAUTIONS cee eeu eee ead see ew eed A ee be coe eed 3 BEFORE YOU BEGIN s ia0 cde datar aa an E a E he ada ke e RR Rees Se RE BoA dows 4 PART IDENTIFICATION CHART ooo 5 ASSEMBLY isco iba ad e paca wade AA aa a waka aaa 6 HOW TO USE THE PROFORM 485E Le 9 MAINTENANCE epico ee ica eed ea eR eee aa awe SERGE REE RA ada 11 CONDITIONING GUIDELINES 12 PART LIST se e es tanta a sh pada RRA eins RR RR Ra A RR eae an ade 14 EXPLODED DRAWING orgaga isenta katia na ia EA ee ee ee eae ee dhe de eee Ged PA hae eee al 15 HOW TO ORDER REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY Back Cover IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precautions before using the PROFORM 485E Read all instructions in this manual before 8 Wear appropriate clothing when using the using the 485E 485E Always wear athletic shoes for foot protection Use the 485E only as described in this manual 9 When
5. amp Bolt Weld Spacer Resistance Control Knob M4 x 25mm Screw Return Spring M10 Washer M6 x 16mm Screw M6 Black Nylon Locknut Pivot Bushing 5 8 Axle Cap M4 x 64mm Screw Crank Arm 3 4 Plastic Spacer 5 16 Zinc Washer Right Handlebar User s Manual Side Shield Decal Warning Decal Hardware Kit Note indicates a non illustrated part indicates that an extra part may be included 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 285736 RO399A SEARS Model No 831 285736 The model number and serial number of your PROFORM 485E 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 QUESTIONS special order when you visit your nearest SEARS Service Center To request service or to order parts by telephone call the toll free If you find that numbers listed at the left you need help assembling or When requesting help or service or ordering parts please be pre operating the PROFORM 485E pared to provide the following information a part is missing The NAME OF THE PRODUCT PROFORM 485E or you need to schedule repair service The MODEL NUMBER OF THE PRODUCT 831 285736 AMA E The KEY NUMBER OF THE PART see pag
6. cal is missing or if it is not legible please call our toll free HELPLINE at 1 800 736 6879 to order a free replace ment decal Apply the decal in the location shown Do not allow children on or around machine Keep hands and feet awa from moving parts and contact points Read owner s manual and follow instructions BEFORE YOU BEGIN Congratulations for selecting the PROFORM 485E low impact elliptical exerciser The 485E is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimizing the impact on your knees and ankles And the unique 485E features adjustable resistance upper body and stationary han dlebars 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 from PROFORM For your benefit read this manual carefully before you use the PROFORM 485E If you have additional questions 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 before calling The model number is 831 285736 The serial number can be found on a decal attached to the 485E 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
7. cular aerobic exercise HEART RATE TRAINING ZONES MIN e 125 120 115 110 105 95 90 FatBum BPM 145 138 130 125 118 110 103 Max Burn max Y 165 155 AGE 20 30 140 130 50 60 115 Aerobic 80 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 smallest number is the recommended heart rate for fat burning 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 rela tively low intensity level for a sustained period of time During the first few minutes of exercise your body 12 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 smallest number in your training zone as you exercise For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle num ber 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
8. e 14 1 800 736 6879 Monday Saturday 7 am 7 pm Central Time excluding holidays The DESCRIPTION OF THE PART see page 14 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 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 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 HOFFMAN ESTATES IL 60179 Part No 150793 RO399A Printed in China O 1998 Sears Roebuck and Co
9. ect 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 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 for ward 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 EXERCISE FREQUENCY To maintain or imp
10. es the power will turn off automatically in order to conserve the batteries MAINTENANCE Inspect and tighten all parts of the PROFORM 485E regularly Replace any worn parts immediately The 485E can be wiped clean with a soft cloth and mild detergent Do not use abrasives or solvents To prevent damage to the console keep liquids away from the console Use only a sealable water bottle in the console 11 CONSOLE TROUBLE SHOOTING If the console does not function properly the batteries should be replaced To replace the batteries refer to assembly step 7 on page 8 STORAGE When storing the 485E remove the batteries from the console Keep the 485E in a clean dry location away from moisture and dust 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 exer cise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems 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 cardiovas
11. f clear plastic on the face of the console remove it 1 To turn on the power press the on reset button or simply begin exercising When the power is turned on one LED indicator will light in the LED track and 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 indica tor 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 mode button SCAN CAL LAPS SPEED TIME DIST Mode Indicators Speed time distance laps or calorie mode To select one of these modes for continuous display press the mode button repeatedly The mode indicators will show which mode is selected Make sure that the scan mode is not selected SCAN CAL LAPS SPEED TIME DIST The LED track represents a distance of 1 4 mile As you exercise the indicators around the track will light one at a time until you have completed 1 4 mile A new lap will then begin To reset the display press the on reset button 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 minut
12. mounting and dismounting the 485E always hold the handlebars or the T handle It is the responsibility of the owner to and step onto and off the pedal that is in the ensure that all users of the 485E are ade lowest position quately informed of all precautions 10 Each time you stop exercising on the Place the 485E on a level surface with a mat 485E allow the pedals to come to beneath it to protect the floor or carpet a complete stop before dismounting Keep the 485E indoors away from moisture and dust 11 Always keep your back straight when using the 485E Do not arch your back 5 Inspect and tighten all parts regularly Replace any worn parts immediately 12 If you feel pain or dizziness at any time while exercising stop immediately and 6 Keep children under the age of 12 and pets begin cooling down away from the 485 at all times 13 The 485E is intended for in home use only Do not use the 485E in a commercial rental or institutional setting 7 The 485E should not be used by persons weighing more than 250 pounds WARNING Before beginning this or any exercise program consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using SEARS assumes no responsibility for personal injury or property damage sustained by or through the use of this product The decal shown at the right has been placed on the 485E If the de
13. pright 3 near the Frame 1 as shown gently pull the Resistance Cable 26 and the Sensor Wire 25 out of the top of the Upright until there is no slack between the Upright and the Frame Slide the Upright 3 onto the welded bolts on the Frame 1 Be careful to avoid pinching the Resistance Cable 26 and the Sensor Wire 25 Tighten an M10 Nylon Locknut 29 onto each welded bolt 2 While another person holds the Console 6 near the Upright 3 connect the console wire to the Sensor Wire 25 Feed the slack Sensor Wire 25 back down into the Upright 3 Attach the Console 6 to the Upright with four M4 x 16mm Round Head Screws 38 Be care ful to avoid pinching the Sensor Wire 25 Press the Resistance Knob 50 onto the Resistance Control 26 oS and a rubber 3 Find the Left Pedal 31 which has a ridge on the right side Attach the Left Pedal to one of the Pedal Arms 12 with three M4 x 19mm Round Head Screws 16 as shown Repeat this step to attach the Right Pedal to the other Pedal Arm not shown 4 Identify the Left Handlebar 8 there is an L sticker on the Left Handlebar for identification Apply a light film of grease to the axles on the Handlebars 8 62 as shown Make sure that there are two Pedal Arm Bushings 42 in each Pedal Arm 12 Slide a Handlebar Spacer 39 and the Pedal Arm 12 with the Left Pedal 31 onto the Left Handlebar 8 as
14. rove 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 plan up to five workouts each week if desired Caution Be sure to progress at your own pace and avoid overdoing it Incorrect or excessive training may result in injury to your health Remember the key to success is make exercise a regular and enjoyable part of your everyday life 13 PART LIST Model No 831 285736 Key No OONDARWN Qty MAtARARAAAANANNNYNDHAHENAANANAH AAD Description Frame T Handle Endcap Upright Right Side Shield Left Side Shield Console Foam Handlebar Grip Left Handlebar M8 Lock Washer T Handle Rear Pedal Arm Bushing Pedal Arm M5 x 16mm Screw Resistance Strap Strap Buckle M4 x 19mm Round Head Screw 1 4 Nylon Locknut Adjustment Bracket M6 Eyebolt M10 Nylon Jam Nut Flywheel Axle Flywheel Bearing Flywheel Magnet Sensor Wire Reed Switch Resistance Control Cable Stabilizer Endcap Tension Spring M10 Nylon Locknut Belt Left Pedal Pulley w Shaft Crank Arm Extension Key No 2 E NN nn NA NDNN palnNaapdhp a ANAANNApn R0399A Description M4 x 16mm Screw 5 16 Zinc Bolt Pulley Bearing Pedal Disk M4 x 16mm Round Head Screw Handlebar Spacer Side Shield Bracket Pedal Arm Spacer Pedal Arm Bushing 3 4 Axle Cap M4 x 16mm Flat Head Screw Right Pedal 8 Flat Washer Clamp Nut Cl
15. s with the resistance knob on the console To increase the resistance turn the knob clockwise to decrease the resistance turn the knob counterclockwise Resistance Knob DESCRIPTION OF THE CONSOLE The console is designed to help you get the most from your workouts As you exercise you can watch your progress around the LED track while the display provides continuous exercise feedback The six modes of the display are described below o0O006000 O O O O O PACER O 25 Mile Lap O O 0000000 LED Track SCAN CAL LAPS 8888 SPEED TIME DIST MODE ON RESET Speed This mode displays your current exercise speed in miles per hour Time This mode displays the length of time you have exercised Note If you stop exercising the time mode will pause until you resume Distance This mode displays the total distance you have completed in miles Laps This mode displays the number of 1 4 mile laps you have completed around the LED track Calorie This mode displays the approximate number of Calories you have burned Scan This mode displays the speed time distance laps and calorie modes for 5 seconds each in a repeating cycle BATTERY INSTALLATION Before the console can be operated two AA batter ies must be installed If you have not installed batter ies see assembly step 7 on page 8 10 HOW TO OPERATE THE CONSOLE If there is a thin sheet o
16. shown Note These parts fit tightly it may be helpful to use the rubber mallet Next refer to the PART IDENTIFICATION CHART on page 5 and iden tify the 3 4 Axle Caps 43 Tap a 3 4 Axle Cap onto the Left Handlebar Repeat this step to attach the other Pedal Arm 12 to the Right Handlebar 62 5 Apply a light film of grease to the axles on the Upright 3 and the Crank Arms 59 as shown Slide a Weld Spacer 49 onto the left axle on the Upright 3 Make sure that the open side of the Weld Spacer is facing the Upright Slide a Pedal Arm Spacer 41 onto the left Crank Arm 59 Make sure that there are two Rear Pedal Arm Bushings 11 in the Pedal Arm 12 attached to the Left Handlebar 8 With the help of another person slide the Left Handlebar 8 onto the left axle on the Upright 3 while sliding the left Pedal Arm 12 onto the left Crank Arm 59 Note These parts fit tightly it may be helpful to use the rubber mallet In addition it may be helpful to rotate the left Crank Arm 59 to a different position Grease Tap a 5 8 Axle Cap 57 onto the left axle on the Upright 3 Tap a 3 4 Axle Cap 43 onto the left Crank Arm 59 Repeat this step to attach the Right Handlebar and the right Pedal Arm not shown 6 Attach the T Handle 10 to the Upright 3 with two M6 x 16mm Screws 54 and two M6 Black Nylon Locknuts 55 7 The Console 6 requires two AA batteries not
Download Pdf Manuals
Related Search