ProForm 831.283180 Home Gym User Manual
Contents
1. 10 The Console 16 requires four D batteries not included alkaline batteries are recommended Pull open the battery drawer Insert four batteries into the battery drawer Make sure that the batteries are ori Batteries ented as shown by the diagram inside the battery drawer Close the battery drawer Note When the bat teries are installed correctly the fan will turn on for a moment Battery Drawer 11 Identify the Left Pedal 24 which is marked with an L Using an adjustable wrench firmly tighten the Left Pedal counterclockwise into the Left Crank Arm 42 Tighten the Right Pedal not shown clockwise into the Right Crank Arm not shown in the same way Important Tighten both Pedals as firmly as possible After using the crosstrainer for one week retighten the Pedals For the best perfor mance the Pedals must be kept properly tightened Adjust the Left Pedal Strap 25 to the desired position and press the end of the Strap onto the tab on the Left Pedal 24 Adjust the Right Pedal Strap not shown in the same way 12 Make sure that all parts of the crosstrainer 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 crosstrainer HOW TO USE THE RECUMBENT CYCLE The crosstrainer features a recumbent cycle for aerobic exercise and a convenient weight bench for strength training exercise To use the2. never use alco hol abrasives or chemicals HOW TO MOVE THE CROSSTRAINER Before moving the crosstrainer remove the hand weights and adjust the seat to the position shown in the drawing below Then stand behind the crosstrain er hold the rail in the indicated location and lift the rail until the crosstrainer can be moved on the front wheels Carefully move the crosstrainer to the desired location and then lower it CAUTION To decrease the possibility of injury bend your legs and keep your back straight as you lift the rail and move the crosstrainer make sure to lift with your legs rather than your back PART LIST Model No 831 283180 Key No Qty O DONDQUIDSD IN NDA ILAAIIAANOZNIMAHNIRAHAAHAAANNTEAENNA NIAAHAAMNNNN _ _ ld ll dl ld ld do i do do dol Description Frame Front Stabilizer Frame Extension Seat Carriage Backrest Frame Seat Frame Rear Stabilizer Cover Front Stabilizer Cover Rear Stabilizer Backrest Left Handlebar Seat Upright Upright Bushing Right Handlebar Console Left Side Shield Right Side Shield Side Shield Cover Seat Carriage Bushing Small Hand Weight Medium Hand Weight Large Hand Weight Left Pedal Left Pedal Strap Right Pedal Right Pedal Strap Adjustment Knob Adjustment Pin Wheel Left Front Endcap Right Front Endcap Foot Adjustment Motor Upper Wire Harness Lower Wire Harness Flywheel Magnet Flywheel Axle Flywheel Bearing C Magnet
3. ue A BIKE EXERCISER User s Manual Serial Number Decal e Assembly e Operation e Maintenance e Part List and Drawing Patent Pending 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference Sears Roebuck and Co Hoffman Estates IL 60179 TABLE OF CONTENTS IMPORTANT PRECAUTIONS ivi ocio e RE OE 2 BEFORE YOU BEGIN 00 ir o IE ia 3 ASSEMBLY iio A A are ee ate hee ee Aa 4 HOW TO USE THE RECUMBENT CYCLE eiea t caama al a ee ee ed 8 RECUMBENT CYCLE EXERCISE GUIDELINES 19 WEIGHT BENCH EXERCISE GUIDELINES 20 MAINTENANCE AND TROUBLESHOOTING 0 0 0 000 0c eee eee 21 PARELISE sione haha A A ta eae eae 22 EXPLODED DRAWING cto iy unuda pa ee ee aA eee ew a E 23 HOW TO ORDER REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY ela dae eral aw a a ee wane Pear eat Back Cover IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the crosstrainer 1 Read all instructions in this manual before that could become caught on the crosstrain using the crosstrainer er Always wear shoes for foot protection 2 lt is the responsibility of the owner to ensure 9 Before using the weight bench always that all users of the crosstrainer are ade adjust the seat to the farthest forward posi quately informed of all precautions tion Never sit on the backrest or the
4. Po 23 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 MY HOME Anytime day or night 1 800 469 4663 U S A and Canada www sears com www sears ca Our Home For repair of carry in products like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts and Repair Center 1 800 488 1222 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 reparacion a domicilio y para ordenar piezas 1 888 SU HOGARS 1 888 784 6427 SEARS Registered Trademark TM Trademark SM Service Mark of Sears Roebuck and Co Marca Registrada TM Marca de Fabrica SM Marca de Servicio de Sears Roebuck and Co FULL 90 DAY WARRANTY N For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this Sears Bike Exerciser contact the nearest Sears Service Center throughout the United States and
5. Sears will repair or replace the Bike Exerciser free of charge This warranty does not apply when the Bike 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 197715 R0703A Printed in China 2003 Sears Roebuck and Co
6. designed to keep your heart rate near a target heart rate that you select Follow the steps below to use a Heart Rate program 1 Turn on the console See step 1 on page 10 A Select one of the Heart Rate programs Each time the console is turned on the manual mode will be selected To select a Heart Rate pro gram press the Program button repeatedly until the number 1 or 2 appears in the small display E Enter your age or a target heart rate If program 1 is selected the word AGE will appear in the large display and the current age setting will flash If you have already entered your age press the Enter button If you have not entered your age press the small and buttons to enter your age Then press the Enter button Once you have entered your age it will be saved in memory until the batteries are replaced If program 2 is selected the letters PLS pulse will appear in the large display and the current target heart rate will flash If you do not wish to change the target heart rate press the Enter but ton If you wish to change the target heart rate press the small and buttons Then press the Enter button The target heart rate can be from 70 to 170 beats per minute El Hold the handgrip pulse sensor It is not necessary to hold the handgrips continu ously during a Heart Rate program however you must hold the handgrips frequently for the program to operate properly Each time you
7. have pedaled and the numbers of calories and fat calories you have burned see FAT BURNING on page 19 for an explanation of fat calories The display will change from one number to the next every few 10 seconds If you use the handgrip pulse sensor the display will also show your heart rate see step 5 on page 11 To view only the distance you have pedaled or the Upper Button number of calories or fat calories you have burned press the upper button on the left side of the large display until only the word DISTANCE CALORIES or FAT CALORIES appears in the upper section of the large display Make sure that the word SCAN does not appear To again view the distance you have pedaled and the numbers of calories and fat calories you have burned press the upper button until the word SCAN reappears The center of the large display will show the elapsed time and your current pace pace is shown in minutes per mile The display will change from one number to the other every few seconds Note When a program is selected except for the SelfSelect program the display will show the time remaining in the program instead of the elapsed time To view only the elapsed time or your pace press the center button on the left side of the large dis play until only the word TIME or PACE appears Make sure that the word SCAN does not appear To view both the elapsed time and your pace press the center button until
8. using hand weights and a weight bench To give bal ance to your workouts vary the exercises from work out to workout Begin with 1 set of 12 repetitions for each exercise A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions performed without a pause As your fitness level increases perform 2 or 3 sets for each exercise Always rest for at least 1 minute after each set When you can complete 3 sets of 12 repetitions without diffi culty you may choose to use heavier weights CAUTION The crosstrainer includes three pairs of hand weights Do not use other weights with the crosstrainer Finish each workout with five to eight minutes of stretching to cool down This will increase your flexibility and will help to prevent soreness EXERCISE FORM For the best results correct form is important Maintaining proper form means moving through the full range of motion for each exercise and moving only the appropriate parts of the body Make sure to per form each exercise with a smooth steady motion Exhale as you exert yourself and inhale as you return to the starting position never hold your breath STAYING MOTIVATED For motivation try listening to music or watching tele vision while you exercise Use a calendar to keep a record of your workouts and record key body mea surements at the end of every month Remember the key to lasting results is to make exercise a reg
9. head rest doing so could cause the crossirainer 3 The crosstrainer is intended for home use to tip resulting in injury only Do not use the crosstrainer in a com mercial rental or institutional setting 10 Keep your back straight when using the crosstrainer do not arch your back 4 Place the crosstrainer on a level surface with a mat beneath it to protect the floor or 11 The crosstrainer includes three pairs of carpet Keep the crosstrainer indoors away hand weights Do not use other weights with from moisture and dust the crosstrainer 5 Inspect and properly tighten all parts regu 12 When you stop pedaling allow the pedals to larly Replace any worn parts immediately slowly come to a stop 6 Keep children under age 12 and pets away 13 The pulse sensor is not a medical device from the crosstrainer ai all times Various factors may affect the accuracy of heart rate readings The pulse sensor is 7 The crosstrainer should not be used by per intended only as an exercise aid in determin sons weighing more than 250 pounds ing heart rate trends in general 8 Wear appropriate exercise clothing when 14 If you feel pain or dizziness while exercising using the crosstrainer do not wear clothing stop immediately and begin cooling down 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 Re
10. hold the handgrips keep your hands on the metal con tacts for at least 30 seconds Note When you are not holding the handgrips the letters PLS will appear in the large display instead of your heart rate Begin pedaling to start the program To start the program simply begin pedaling Program 1 consists of 20 one minute periods One resistance level and one target heart rate are programmed for each period The same resis tance level and or target heart rate may be pro grammed for two or more consecutive periods Program 2 is sixty minutes long you may choose to use only part of the program The same resis tance level and target heart rate are programmed for the entire program If program 1 is selected the resistance of the pedals will periodically change Note If the resis tance level is too high or too low you can change it by pressing the and buttons below the large display However when the current period is com pleted the resistance of the pedals may automati cally change If program 2 is selected the resistance of the pedals will not change Note You can change the resistance level for the entire program by pressing the and buttons below the large display if desired During programs 1 and 2 the arrows in the small display will help you to keep your heart rate near the current target heart rate When you hold the handgrip pulse sensor the console will compare your heart rate to the cur re
11. 1 Turn on the console See step 1 on page 10 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the iFIT com mode press the iFIT com button The indicator near the but ton will light and the letters IF will appear in the small display Go to your computer and start an internet connection 18 Start your Web browser if necessary and go to our Web site at www iFIT com Follow the desired links on our Web site to select a program Follow the on line instructions to start the program When you start the program an on screen count down will begin Return to the crosstrainer and begin pedaling When the on screen countdown ends the pro gram will begin The program will function in almost the same way as a Smart program see step 3 on page 12 However an electronic chirp ing sound will alert you when the resistance level and or the target pace is about to change E Follow your progress with the large display See step 4 on page 10 9 Measure your heart rate if desired See step 5 on page 11 When you are finished exercising the console will automatically turn off See step 7 on page 11 RECUMBENT CYCLE EXERCISE GUIDELINES A 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 n
12. CA Y adapter available at electron ics stores Next remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y adapter Plug the Y adapter into the AUDIO OUT jack on your VCR O O A A A Y adapter Wire removed from AUDIO OUT jack Audio Cable HOW TO USE IFIT COM CD AND VIDEO PROGRAMS To use iFIT com CDs or videocassettes the crosstrain er must be connected to your portable CD player portable stereo home stereo computer with CD play er or VCR See HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER on page 14 To purchase iFIT com CDs and videocassettes call toll free 1 800 735 0768 Follow the steps below to use an iFIT com CD or video program 1 Turn on the console See step 1 on page 10 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the iFIT com mode press the iFIT com button The indicator near the but ton will light and the letters IF will appear in the small display Insert the iFIT com CD or videocassette If you are using an iFIT com CD insert the CD into your CD player If you are using an iFIT com videocassette insert the videocassette into your VCR Press the play button on your CD player or VCR A moment after the play button is pressed your personal trainer will begin guiding you through your workout Simply fol
13. Left Crank Arm Reed Switch Wire Crank Bearing Assembly M5 Flat Washer Adjustment Cable Return Spring M6 Nylon Locknut Seat Bushing Key No Qty y M0 N NNJNDNOdA NN Oe ANMNHI NMNH X HHA NNNAHANHNNYNM AD R0703A Description Backrest Frame Endcap 1 2 x 70mm Button Bolt 1 2 Nylon Locknut Belt Pulley Crank M6 x 25mm Bolt Flange Screw Right Crank Arm M6 Eyebolt U Bracket M6 Nut M8 Nylon Locknut Flywheel Washer M10 Black Nylon Locknut M6 x 16mm Screw M10 x 112mm Carriage Bolt M10 Zinc Nylon Locknut C Magnet Bracket M10 x 52mm Zinc Button Bolt M6 x 50mm Screw M5 x 7mm Screw M6 Flat Washer M4 x 25mm Screw M4 x 16mm Screw M10 x 45mm Button Screw M4 x 38mm Round Head Screw M8 x 39mm Button Bolt Handlebar Collar M5 Nut M6 x 25 4mm Button Screw M6 x 72mm Button Screw M5 x 12mm Bolt Reed Switch Clamp M5 Nylon Locknut M4 x 12mm Round Head Screw M10 Zinc Split Washer Foam Grip M6 Large Washer M8 x 14mm Button Screw Water Bottle Holder Handlebar Foam M4 x 22mm Screw M4 x 8mm Screw Seat Frame Endcap M8 x 12mm Button Screw Handlebar Bracket User s Manual Allen Wrench Note indicates a non illustrated part Specifications are subject to change without notice If a part is missing call toll free 1 800 999 3756 See the back cover of this manual for information about ordering replacement parts 22 R0703A EXPLODED DRAWING Model No 831 283180
14. R PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below l your CD player has only one jack see instruction B A Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your CD player Plug your headphones into the PHONES jack phones Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your headphones into the other side of the Y adapter PHONES lnesshssstst a ro HOW TO CONNECT YOUR PORTABLE STEREO HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 1 8 LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack A Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Pl
15. acement decal Apply the decal in the location shown Note The decals are not shown actual size Do not sit on seatback or headrest The machince could tip over causing injury Always position the seat adjustment in the full forward setting before using the bench The bench should be used only with the weights provided Adjustment Knob Misuse of this product may result in serious injury e Read user s manual and follow all warnings and operating instructions prior to use Do not allow children on or around machine Replace label if damaged illegible or removed ASSEMBLY Assembly requires two persons Place all parts of the crosstrainer 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 allen wrenches assembly requires a phillips screwdriver an adjustable wrench and a rubber mallet __ As you assemble the crosstrainer use the drawings below to identify the small parts used in assembly The number in parenthesis below each drawing refers to the key number of the part from the PART LIST on page 22 The second number refers to the quantity used in assembly Note Some small parts may have been pre assembled for shipping If a part is not in the parts bag check to see if it has been pre assembled Note If a part is not in the parts bag first check to see if
16. ad 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 Congratulations for selecting the new PROFORM CROSSTRAINER 56 The unique PROFORM CROSSTRAINER 56 combines a comfortable recum bent cycle with a convenient weight bench to let you enjoy both aerobic exercise and strength training exercise in the convenience of your home For your benefit read this manual carefully before you use the crosstrainer If you have questions after reading this manual call 1 800 4 MY HOME 1 800 Handlebar Water Bottle Holder no water bottle is included 469 4663 To help us assist you please note the product model number and serial number before call ing The model number is 831 283180 The serial number can be found on a decal attached to the crosstrainer 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 Console Handgrip Pulse Sensor WARNING Decal Backrest CAUTION Decal gt Seat Adjustment Pin Adjustment Knob Wheel Foot Pedal Strap Hand Weight CAUTION The decals shown at the right are found on the crosstrainer in the locations indicated above If a decal is missing or illegible call toll free 1 800 999 3756 to order a free repl
17. d the corresponding hole in the seat car riage see the inset drawing Note When the backrest is in the declined position the seat will also be declined CAUTION Never sit on the backrest or the head rest doing so could cause the crosstrainer to tip resulting in injury Brackets Backrest STRENGTH TRAINING GUIDELINES The weight bench can be used for a variety of exercis es designed to trim tone and strengthen the body Please read these guidelines before using the weight bench It is recommended that your strength training program include 3 workouts each week Note You may wish to use the weight bench and the recumbent cycle on 20 alternating days For example plan weight training workouts on Tuesday Thursday and Saturday and plan aerobic workouts on Monday Wednesday and Friday Make sure to rest for at least one full day each week to give your body time to regenerate CAUTION It is very important to avoid overdoing it during the first few months of your exercise program and to progress at your own pace Begin each workout with five to eight minutes of stretching and light exercise to warm up A proper warm up increases your body temperature heart rate and circulation in preparation for exercise After warming up perform a selection of weight train ing exercises The chart on the backrest shows four exercises that can be performed Consult a reputable book to find other exercises that can be performed
18. easure your heart rate using the built in hand grip pulse sensor The console also offers four Smart programs Each pro gram automatically changes the resistance of the ped als and prompts you to increase or decrease your pace as it guides you through an effective workout In addition the console features two Heart Rate pro grams that change the resistance of the pedals and prompt you to vary your pace to keep your heart rate near a target heart rate as you exercise The console also features iFIT com interactive technol ogy Having iFIT com technology is like having a per On Reset Button EA Resistance Buttons sonal trainer in your home Using a stereo audio cable available at electronics stores you can connect the crosstrainer to your home stereo portable stereo com puter or VCR and play special iFIT com CD and video programs iFIT com CDs and videocassettes are avail able separately iFIT com CD and video programs automatically control the resistance of the pedals and prompt you to vary your pace as a personal trainer coaches you through every step of your workout High energy music provides added motivation To purchase iFIT com CDs and videocassettes call toll free 1 800 735 0768 With the crosstrainer connected to your computer you can also go to our Web site at www iFIT com and access programs directly from the internet Explore www iFIT com for more information To use the manual mode of the cons
19. hing This will increase the flexibility of your muscles and will help to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition plan three workouts on the recumbent cycle each week After a few months of regular exercise you may complete up to five workouts each week if desired Note You may wish to use the recumbent cycle and the weight bench on alternating days For example plan aerobic workouts on Monday Wednesday and Friday and plan weight training workouts on Tuesday Thursday and Saturday Make sure to rest for at least one full day each week to give your body time to regenerate CAUTION It is very important to avoid overdoing it during the first few months of your exercise pro gram and to progress at your own pace WEIGHT BENCH EXERCISE GUIDELINES A WARNING Betore beginning any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems HOW TO ADJUST THE BACKREST The backrest can be adjusted to any of four positions the inclined upright position the semi inclined posi tion the flat position and the declined position To adjust the backrest first adjust the seat to the farthest forward position see HOW TO ADJUST THE SEAT on page 8 Next pull out the adjustment pin Pivot the backrest to the desired position and then insert the pin into one of the holes in the rounded brackets an
20. ht up and down slightly until it locks into position Then turn the knob clockwise until it is tight IMPOR TANT After you adjust the upright make sure that your knees will not touch the handgrip pulse sen sor when you pedal HOW TO ADJUST THE PEDAL STRAPS To adjust the pedal straps first pull the ends of the straps off the tabs on the pedals Adjust the straps to the desired positions and then press the ends of the straps back onto the tabs HOW TO USE THE HAND WEIGHTS The included hand weights can be used for a variety of strength training exercises with the weight bench see page 20 In addition the hand weights can be used with the recumbent cycle As you pedal press the hand weights over your head raise the hand weights out to your sides until your hands are level with your shoulders or do arm curls with the hand weights Fan Button HeartRate Control SmartPrograms AerobicPlateau 1 3 WeightLoss Progressive SelfSelect 2 4 WeightLoss Interval 5 Aerobic Progressive 6 Performance Interval Personal Training Display Buttons NJ FEATURES OF THE CONSOLE The advanced console offers a selection of features designed to make your workouts more enjoyable and effective When the manual mode of the console is selected the resistance of the pedals can be changed with the touch of a button As you pedal the console will provide continuous exercise feedback You can even m
21. id moving your hands When your pulse is detected the heart shaped indicator in the large display will flash each time your heart beats After a moment two dashes will appear and then your heart rate will be shown 11 For the most accurate heart rate reading continue to hold the handgrips for about 30 seconds Note When you first hold the handgrips the large dis play will show your heart rate continuously for 30 seconds The display will then show your heart rate along with other feedback modes Turn on the fan if desired To turn on the fan at low speed press the fan button To turn on the fan at high speed press the fan button a second time To turn off the fan press the fan button a third time Fan Button Rotate the thumb wheel on the right side of the console to pivot the fan to the desired angle When you are finished exercising the console will automatically turn off If the pedals are not moved for a few seconds the displays will pause and the time will flash in the large display If the pedals are not moved and the console but tons are not pressed for a few minutes the con sole will turn off to conserve the batteries HOW TO USE A SMART PROGRAM Each Smart program will automatically change the resistance of the pedals and prompt you to increase or decrease your pace as it guides you through an effec tive workout Programs 3 and 4 are weight lo
22. it has been pre assembled If a part is missing call toll free 1 800 999 3756 M6 Flat M8 Nylon M10 Zinc Split M10 Black Nylon M10 Zinc Nylon Washer 71 1 Locknut 61 4 Washer 85 2 Locknut 63 2 Locknut 66 2 ct ced vi vi D ne Nylon M4 x 16mm M4 x 22mm M6 x 16mm M6 x 25 4mm Button Locknut 52 1 Screw 73 6 Screw 91 2 Screw 64 5 Screw 79 1 i y ANN O M6 x 50mm Screw 69 1 M8 x 14mm Button M8 x 39mm Button Screw 88 1 Bolt 76 2 ww AN M8 x 12mm Button M10 x 52mm Zinc Button M10 x 45mm Button Screw 94 4 Bolt 68 2 Screw 74 2 MA Aro corran USOS 1 While another person lifts the front of the Frame 1 attach the Front Stabilizer 2 to the Frame with two M10 x 112mm Carriage Bolts 65 and two M10 Black Nylon Locknuts 63 Make sure that the Front Stabilizer is turned so the Wheels 30 are not touching the floor 2 Orient the Frame Rail 3 as shown with the hexago nal holes in the indicated position Insert the end of the Frame Rail into the Rear Stabilizer Covers 7 8 as shown Attach the Rear Stabilizer Covers with two M10 x 45mm Button Screws 74 Hexagonal Holes 3 Locate the Knob not shown on the Seat Carriage 4 Turn the Knob counterclockwise two or three turns to loosen it Next pull the Knob slide the Seat Carriage onto the Frame Rail 3 and then release the K
23. k see instruction A lf your computer has only a PHONES jack see instruction B A Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your computer iO B Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your computer Plug your headphones or speak ers into the other side of the Y adapter Audio Cable Y adapter Sana Headphones Speakers HOW TO CONNECT YOUR VCR Note If your VCR has an unused AUDIO OUT jack see instruction A below If the AUDIO OUT jack is being used see instruction B If you have a TV with a built in VCR see instruction B If your VCR is connected to your home stereo see HOW TO CONNECT YOUR HOME STEREO on page 15 A Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the AUDIO OUT jack on your VCR Audio Cable B Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into an R
24. low your personal trainer s instructions 17 The program will function in almost the same way as a Smart program see step 3 on page 12 However an electronic chirping sound will alert you when the resistance level and or the target pace is about to change Note If the resistance of the pedals and or the target pace does not change when a chirp is heard e Make sure that the indicator near the iFIT com button is lit Adjust the volume of your CD player or VCR If the volume is too high or too low the con sole may not detect the program signals e Make sure that the audio cable is properly connected and that it is fully plugged in Follow your progress with the large display 6 Measure your heart rate if desired See step 4 on page 10 See step 5 on page 11 Turn on the fan if desired See step 6 on page 11 When you are finished exercising the console will automatically turn off See step 7 on page 11 HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to play iFIT com programs directly from the internet To use programs from our Web site the crosstrainer must be connected to your computer See HOW TO CON NECT YOUR COMPUTER on page 16 In addition you must have an internet connection and an internet service provider A list of specific system requirements will be found on our Web site Follow the steps below to use a program from our Web site
25. nob Make sure that the Seat Carriage is oriented as shown Move the Seat Carriage back and forth slightly until it locks into position Then tighten the Knob Slide the Frame Rail 3 onto the indicated round tubes on the Frame 1 Attach the Frame Rail with two M10 x 52mm Zinc Button Bolts 68 two M10 Zinc Split Washers 85 and two M10 Zinc Nylon Locknuts 66 Set the six Hand Weights not shown on the Rear Stabilizer Covers 7 8 as shown on page 3 4 With the help of a second person slide the Backrest Frame 5 onto the top of the Seat Carriage 4 Next slide the bracket on the Seat Frame 6 over the rounded brackets on the Backrest Frame Align the indicated holes in the Seat Frame the Backrest Frame and the Seat Carriage and insert the 1 2 x 70mm Button Bolt 51 into the holes Then tighten the 1 2 Nylon Locknut 52 onto the Bolt Pivot the Backrest Frame 5 up until it is nearly vertical Insert the Adjustment Pin 29 into the lowest hole in the rounded brackets on the Backrest Frame and through the corresponding hole in the Seat Carriage 4 5 Attach the Seat 12 to the Seat Frame 6 with three M6 x 16mm Screws 64 6 Attach the Backrest 10 to the Backrest Frame 5 with two M6 x 16mm Screws 64 an M6 x 50mm Screw 69 and an M6 Flat Washer 71 7 While another person holds the Upright 13 in the position shown connect the Upper Wire Harness 35 to the Lower Wire Harness 36 Ca
26. nt target heart rate If your heart rate is too far above or below the target heart rate the number of arrows in the small display will change to prompt you to increase or decrease your pace When the number of arrows changes change your pace until there is one arrow pointing to each segment of the indicator bar Important The target pace is intended only to provide a goal Your actual pace may be slower than the target pace especially during the first few months of your exercise program Make sure to pedal at a pace that is comfortable for you Note If you stop pedaling for a few seconds the program will end To use the program again rese lect it and start it at the beginning 6 Follow your progress with the large display See step 4 on page 10 Turn on the fan if desired See step 6 on page 11 When you are finished exercising the console will automatically turn off See step 7 on page 11 14 HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER To use iFIT com CDs the crosstrainer must be connect ed to your portable CD player portable stereo home stereo or computer with CD player See pages 14 to 16 for connecting instructions To use iFIT com videocas settes the crosstrainer must be connected to your VCR See page 16 for connecting instructions To use iFIT com programs directly from our Web site the crosstrainer must be connected to your computer See page 16 for connecting instructions HOW TO CONNECT YOU
27. ole see page 10 To use a Smart program see page 12 To use a Heart Rate program see page 13 To use an FIT com CD or videocassette see page 17 To use a program directly from our Web site see page 18 HOW TO USE THE MANUAL MODE 1 Turn on the console Note The console requires four 1 5V D batteries see assembly step 10 on page 7 To turn on the console press the On Reset button or begin pedaling See the drawing on page 9 to identify the On Reset button A Select the manual mode Each time the console is turned on the manual mode will be selected If a program has been select ed select the manual mode by pressing the Program button repeated ly until the letters RPM appear in the small display El Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the ped als by pressing the and buttons below the large display There are ten resistance levels level 10 is the most challenging Note After the buttons are pressed it will take a few seconds for the resistance to reach the selected setting DI Follow your progress with small display and the large display The small display will show your pedaling pace in revolutions per minute RPM The indicator bar in the small display will increase or decrease in length as you increase or decrease your pedaling pace The upper sec tion of the large display will show the distance you
28. or bar see the drawing above At the end of each period the number of arrows will change if a dif ferent target pace is programmed for the next period When the number of arrows changes change your pace until there is one arrow point ing to each segment of the indicator bar Important The target pace is intended only to provide a goal Your actual pace may be slow er than the target pace especially during the first few months of your exercise program Make sure to pedal at a pace that is comfort able for you During the program the center of the large dis play will show the time remaining in the program If you stop pedaling for a few seconds the dis plays will pause and the time will flash If you continue pedaling after the program is completed the displays will continue to show exercise feed back Follow your progress with the large display See step 4 on page 10 Measure your heart rate if desired See step 5 on page 11 Turn on the fan if desired See step 6 on page 11 When you are finished exercising the console will automatically turn off See step 7 on page 11 HOW TO USE A HEART RATE PROGRAM Heart Rate program 1 is designed to keep your heart rate between 65 and 85 of your maximum heart rate during your workout Your maximum heart rate is estimated by subtracting your age from 220 For example if you are 25 years old your maximum heart rate is 195 beats per minute Heart Rate program 2 is
29. ot 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 workouts using the recumbent cycle 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 O 145 138 130 125 118 110 103 125 120 115 110 105 95 90 20 30 40 50 60 70 80 To find the proper heart rate for you first find your age on the bottom line 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 lower two numbers are recommended heart rates for fat burning the highest 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 calorie
30. recumbent cycle see pages 8 to 19 To use the weight bench see page 20 HOW TO ADJUST THE BACKREST When the recum bent cycle is used the backrest should be in the upright position To adjust the backrest first pull out the adjust ment pin Raise the backrest until it is nearly vertical and then insert the adjustment pin into the indicated hole in the rounded brackets and the corresponding hole in the seat carriage Backrest HOW TO ADJUST THE SEAT For effective exer cise the seat should be in the proper position As you pedal there should be a slight bend in your knees when the pedals are in the farthest position To adjust the seat first turn the indicated adjustment knob counterclockwise two or three turns to loosen it if the knob is not loosened enough it may scratch the rail Next pull the knob slide the seat car riage to the desired position and then release the knob Move the seat carriage back and forth slightly until it locks into position Then turn the knob clock wise until it is tight HOW TO ADJUST THE UPRIGHT The upright can be adjusted to the height that is the most comfortable for you To adjust the upright first turn the indicated adjust ment knob counter clockwise two or three turns to loosen it if the knob is not loosened enough it may scratch the upright Next pull the knob slide the upright to the desired height and then release the knob Move the uprig
31. refully pull the upper end of the Upper Wire Harness to remove any slack from the Wire Harnesses Turn the Knob not shown on the right side of the Frame 1 counterclockwise two or three turns to loosen it Next pull the Knob insert the Upright 13 into the Frame and then release the Knob Move the Upright up and down slightly until it locks into position Be careful to avoid pinching the Wire Harnesses 35 36 Tighten the indicated M6 x 25 4mm Button Screw 79 into the slot in the side of the Upright 8 Slide the two Handlebar Collars 77 onto the Left Handlebar 11 Insert the Right Handlebar 15 into the Left Handlebar Connect the Handlebar Collars the Left Handlebar and the Right Handlebar with two M4 x 16mm Screws 73 Attach the Handlebar Bracket 95 to the Left and Right Handlebars 11 15 with four M8 x 12mm Button Screws 94 Attach the Handlebar Bracket 95 to the Upright 13 with two M8 x 39mm Button Bolts 76 two M8 Nylon Locknuts 61 and an M8 x 14mm Button Screw 88 6 9 While another person holds the Console 16 in the position shown connect the wire harness on the Console to the Upper Wire Harness 35 Insert the Wire excess wire harness into the Upright 13 Harness Attach the Console 16 to the Upright 13 with four M4 x 16mm Screws 73 Be careful to avoid pinch ing the wire harnesses Attach the Water Bottle Holder 89 to the Upright 13 with two M4 x 22mm Screws 91
32. s for ener gy Only after the first few minutes of exercise does 19 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 training zone as you exercise 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 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 stretc
33. ss pro grams program 5 is an aerobic program and program 6 is a high performance interval training program Follow the steps below to use a Smart program 1 Turn on the console See step 1 on page 10 A Select one of the Smart programs Each time the console is turned on the manual mode will be selected To select a Smart program press the Program button repeatedly until the num ber 3 4 5 or 6 appears in the small display E Begin pedaling to start the program To start the program simply begin pedaling Each Smart program consists of 20 or 30 one minute periods One resistance level and one target pace are programmed for each period The same resistance level and or target pace may be pro grammed for two or more consecutive periods At the end of each period of the program the resistance of the pedals will automatically change if a different resistance level is programmed for the next period Note If the resistance level is too high or too low you can change it by pressing the and buttons below the large display However when the current period is completed the resis tance of the pedals will automatically change if a different resistance level is programmed for the next period The target pace for the current period will be shown by the arrows in the small display To pedal at the target pace simply increase or decrease your pace until there is one arrow pointing to each segment of the indicat
34. the word SCAN reappears The lower sec tion of the large display will show PANWSPEED su your pedaling JAR hen speed and the resistance level The display will change from one number to the other every few seconds 29 0 4 To view only your pedaling speed or the resis tance level press the lower button on the left side of the large display until only the word SPEED or RESISTANCE appears Make sure that the word SCAN does not appear To view both your pedaling speed and the resistance level press the lower button until the word SCAN reappears To reset the displays press the On Reset button CLG 024 SPEED Note The con sole can show speed and dis sca tance in either MPH miles or kilo G meters The let ters MPH or KM H will appear in the lower section of the large display to show which system of mea surement is selected To change the system of measurement hold down the On Reset button for about six seconds Note When the button is held down the fan will turn on for a moment When the batteries are replaced it may be necessary to res elect the desired system of measurement 1237 LL Measure your heart rate if desired If there are thin sheets of Metal i G i plastic on the pomaci lo de metal contacts H on the hand grips peel off the plastic To use the hand grip pulse sen sor hold the handgrips with your palms resting against the metal contacts Avo
35. ug the other end of the cable into the AUDIO OUT jack on your stereo Audio Cable B See the drawing above Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into the LINE OUT jack on your stereo Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into a 1 8 Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your stereo Plug your headphones into the other side of the Y adapter Audio Y adapter Cable i gt Headphones 15 B beneath the console Plug the other end of the cable into the LINE OUT jack on your stereo LINEOUT ios best Plug one end of a 1 8 to RCA stereo audio cable available at electronics stores into the jack beneath the console Plug the other end of the cable into an RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y adapter Plug the Y adapter into the LINE OUT jack on your stereo Y adapter Ml Wire removed from LINE OUT jack HOW TO CONNECT YOUR COMPUTER Note If your computer has a 1 8 LINE OUT jac
36. ular and enjoyable part of your daily life MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the crosstrainer regu larly Replace any worn parts immediately To clean the crosstrainer 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 BATTERY REPLACEMENT If the console display becomes dim the batteries should be replaced most console problems are the result of low batteries See assembly step 10 on page 7 for replacement instructions Note The console requires four D batteries HOW TO LEVEL THE CROSSTRAINER After the crosstrainer has been moved to the location where it will be used make sure that both ends of front stabilizer are touching the floor If the crosstrainer rocks slightly during use turn one or both of the feet under the front stabilizer until the rocking motion is eliminated HANDGRIP PULSE SENSOR TROUBLESHOOTING e Avoid moving your hands while using the handgrip pulse sensor Excessive movement may interfere with heart rate readings 21 Do not hold the metal contacts too tightly doing so may interfere with heart rate readings For the most accurate heart rate reading hold the metal contacts for about 15 seconds For optimal performance of the handgrip pulse sen sor keep the metal contacts clean The contacts can be cleaned with a soft cloth
Download Pdf Manuals
Related Search