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ProForm 831.280182 Home Gym User Manual

1. Serial No S USER S MANUAL Serial Number Decal E xeRCISE EQUIPMENT Q U Es a E o y s amp s HELPLINE 1 800 736 6879 SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual Gm l 5s Visit our website at Q www proform com new products prizes fitness tips and much more for future reference TABLE OF CONTENTS IMPORTANT PRECAUTIONS 0 00 00 c cc eee ee 2 BEFORE YOU BEGIN aa hee ee Ai a Sae i ad Pe LN ee BE Be EN A aa eaten 3 ASSEMBLY yae rnai aay ied Gain Sate gs sa a naa bee dh al ae eee dl git Sania 4 HOW TO USE THE RECUMBENT CYCLE 0 cc eee 9 RECUMBENT CYCLE EXERCISE GUIDELINES 0 00 20 WEIGHT BENCH EXERCISE GUIDELINES 0 0 0 eee eee 20 MAINTENANCE AND TROUBLESHOOTING 0 0000 eee eae 21 PARTEIST odrana ated ace ny ot aitsares amp 2 8 8 nel e ateinter ead began Se AAG Se Ge iG Haga esate 22 EXPLODED DRAWING rorudiana Sawn hee ad dow Aa deeded E ei ee Baa 23 HOW TO ORDER REPLACEMENT PARTS 0 0000 e eee tee Back Cover FULL 90 DAY WARRANTY warten suie warin a E ee 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 crosst
2. The console also features new iFIT com interactive technology IFIT com technology is like having a per sonal trainer right in your home Using a stereo audio cable available at electronics stores you can connect the crosstrainer to your home stereo portable stereo or computer and play special iFIT com CD programs CD s are available separately IFIT com CD programs automatically control the resistance of the crosstrainer and prompt you to vary your pace as a personal train er coaches you through every step of your workout High energy music provides added motivation Each CD features two programs designed by certified per sonal trainers In addition you can connect the crosstrainer to your VCR and TV and play iFIT com video programs video cassettes are available separately Video programs offer the same benefits as iFIT com CD programs but add the excitement of working out with a class and an instructor With the crosstrainer connected to your computer you can also go to our new Web site at www iFIT com and access audio programs and video programs directly from the internet To purchase iFIT com CDs and videocassettes call toll free 1 800 735 0768 10 CONSOLE DESCRIPTION Refer to the drawing on page 10 Note If there is a thin sheet of clear plastic on the face of the con sole remove it A Exercise feedback display This display features seven modes that give you instant exercise feed back your
3. E Headphones Speakers Wire removed from gt LINE OUT jack 15 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 16 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 RCA 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 L 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 s Audio Wire removed from Cable AUDIO OUT jack 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
4. 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 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 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 Attach the Headrest 11 to the Backrest Frame 5 with two M6 x 50mm Screws 69 and two M6 Flat Washers 71 7 While another person holds the Upright 13 in the position shown connect the Upper Wire Har
5. ment Reattach the battery cover 10 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 excess wire harness into the Upright 13 Attach the Console 16 to the Upright 13 with three M10 x 27mm Button Screws 76 and three M10 Black Split Washers 77 Be careful to avoid pinch ing the wire harnesses 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 INSTALLING THE RECEIVER FOR THE OPTIONAL CHEST PULSE SENSOR If you purchase the optional chest pulse sensor refer to page 18 follow the steps below to install the receiver and the
6. resistance of the crosstrainer and the target pace will change during Smart programs For example profile number 6 shows that during Smart program 6 the resistance will gradually increase during the first half of the program and then gradually decrease during the last half the target pace will alternately increase and decrease throughout the program E Feedback mode indicators These indicators show 11 which feedback mode scan speed time distance resistance level calories fat calories or heart rate is currently shown Note When the distance is shown the word Miles or the letters Kms will appear when your speed is shown the letters MPH or Km H will appear F Pace indicators When the manual mode is select ed only the left pace indicator will appear This indi cator shows your exercise pace As you increase or decrease your pace the indicator will increase or decrease in height When a Smart program or the iFlT com mode is selected both pace indicators will appear The left indicator will show your actual exercise pace and the right indicator will show the current target pace During the program the target pace will periodically change as the right indicator changes in height simply adjust your pace so that both indicators are at the same height Important The target pace is a goal pace Your actual pace may be slower than the target pace especially during the first few months of your exercise program Mak
7. an unused LINE OUT jack Note If your computer has a 1 8 LINE OUT jack see instruction A below If the LINE OUT jack is see instruction A If your computer has only a being used see instruction B PHONES jack see instruction B A Plug one end of a 1 8 to RCA stereo audio cable A Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack available at electronics stores into the jack beneath the console Plug the other end of the beneath the console Plug the other end of the cable into the LINE OUT jack on your stereo cable into the LINE OUT jack on your computer LINEOUT EEO Pont 1 1 mm Audio Cable B Plug one end of a 1 8 to 1 8 stereo audio cable available at electronics stores into the jack B Plug one end of a 1 8 to RCA stereo audio cable beneath the console Plug the other end of the available at electronics stores into the jack beneath cable into a 1 8 Y adapter available at electronics the console Plug the other end of the cable into an stores Plug the Y adapter into the PHONES jack RCA Y adapter available at electronics stores on your computer Plug your headphones or speak Next remove the wire that is currently plugged into ers into the other side of the Y adapter 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
8. current speed the elapsed time or the time remaining in a Smart program the distance that you have pedaled the resistance level the approximate numbers of calories and fat calories you have burned see FAT BURNING on page 19 and your heart rate when you use the handgrip pulse sensor or the optional chest pulse sensor refer to page 18 for information about the chest pulse sensor If the scan mode is selected the display will change from one mode to the next every six seconds Or you can select a single mode for continuous display Note The console can show speed and distance in either miles or kilometers To change the unit of measurement hold down the On Reset button for six seconds The mode indicators see E below will show which unit of measurement is selected When the batteries are replaced it may be necessary to reselect the desired unit of mea surement Increase and decrease arrows During Smart pro grams and iFIT com programs these arrows will prompt you to increase or decrease your pace to match the target pace Manual mode program indicators When a Smart program is selected the upper right corner of the display will show a 1 2 3 4 5 6 7 or 8 depend ing on which Smart program is selected When the iFlT com mode is selected the upper right corner will show the letters IF When the manual mode is selected the upper right corner will be blank Program profiles These profiles show how the
9. short jumper wire included with the chest pulse sensor 1 Remove the two short screws and the two long screws from the back of the Console 16 Lift off the front of the Console 2 Plug the short jumper wire A into the indicated jack on the Console 16 Connect the other end of the short jumper wire to the wire on the receiver B Note Any other wires included with the chest pulse sensor can be discarded Next peel the paper off the adhesive pad on the back of the receiver B Orient the receiver as shown and press it onto the Console 16 in the indicated location Refer to step 1 above Reattach the front of the Console 16 with the short and long screws Make sure that no wires are pinched 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 the recumbent cycle refer to pages 9 to 19 To use the weight bench refer to 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 HOW TO ADJUST THE SEAT For effective exer cise the seat should be in
10. 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 setore 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 9 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 and 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
11. HHH HANYNH KH RO602A Description Adjustment Cable Return Spring M6 Nylon Locknut Seat Bushing Backrest Frame Endcap 1 2 x 70mm Bolt 1 2 Nylon Locknut Belt Pulley M6 x 25mm Bolt Flange Screw Right Crank Arm M6 Eye Bolt 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 Button Bolt M6 x 50mm Screw M5 x 6mm Screw M6 Flat Washer M4 x 25mm Screw M4 x 16mm Screw M10 x 45mm Button Screw M4 x 38mm Screw M10 x 27mm Button Screw M10 Black Split Washer M5 Nut M6 x 25 4mm Button Screw M6 x 72mm Button Screw M5 x 12mm Screw Reed Switch Clamp M5 Nylon Locknut M4 x 12mm Screw M10 Zinc Split Washer Foam Grip M6 Large Washer User s Manual Allen Wrench Note indicates a non illustrated part Specifications are subject to change without notice 22 V 23 All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center To request service or to order parts by telephone call the toll free numbers listed at the left Model No 831 280182 QUESTIONS If you find that you need help assembling or e The MODEL NUMBER of the product 831 280182 operating the PROFORM 970 crosstrainer e The NAME of the product PROFORM 970 crosstrainer When requesting help or service or order
12. PLAYER VCR OR COMPUTER on page 14 Note To purchase iFIT com CDs and videocassettes call toll free 1 800 735 0768 Follow the steps below to use an iFIlT com CD or video program 1 Turn on the console Refer to step 1 on page 12 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 on the button will light and the letters IF will appear in the upper right corner of the display PACE COACH 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 17 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 follow your personal trainer s instructions The program will function in almost the same way as a Smart program refer to step 3 on page 13 However an electronic chirping sound will alert you when the resistance and or the target pace is about to change Note If the resistance and or the target pace does not change when a chirp is heard Make sure that the indicator on the iFIT com button is lit e 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 prog
13. ach 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 regular and enjoyable part of your daily life MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the crosstrainer regu Do not hold the metal conta
14. al 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 V Y 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 calories 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 o
15. cts too tightly doing so larly Replace any worn parts immediately may interfere with heart rate readings To clean the crosstrainer use a damp cloth and a For the most accurate heart rate reading hold the small amount of mild soap Important To avoid metal contacts for about 15 seconds damage to the console keep liquids away from the console and keep the console out of direct For optimal performance of the handgrip pulse sen sunlight sor keep the metal contacts clean The contacts can be cleaned with a soft cloth never use alcohol BATTERY REPLACEMENT abrasives or chemicals If the console display becomes dim the batteries HOW TO MOVE THE CROSSTRAINER should be replaced most console problems are the result of low batteries Refer to assembly step 9 on Before moving the crosstrainer remove the hand page 7 for replacement instructions Note The con weights and adjust the seat to the position shown in sole requires four D batteries the drawing below Then stand behind the crosstrain er hold the rail in the indicated location and lift the HOW TO LEVEL THE CROSSTRAINER 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 After the cross
16. d weights can be used for a variety of strength training exercises with the weight bench refer to 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 1 press ON RESET smart PRbGRAMS _ 2 select PROGRAM _ 3 begin exercising AWARNING To reduce risk of serious injury read and understand the user s manual all instructions and warnings before using this equipment Keep children away 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 crosstrainer can be adjusted with a touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the built in handgrip pulse sensor For information about an optional chest pulse sensor refer to page 18 The console also offers eight Smart workout programs Each program automatically changes the resistance of the crosstrainer and prompts you to increase or decrease your pace as it guides you through an effec tive workout
17. display will continue to show your exercise feedback Follow your progress with the feedback modes Refer to step 4 on page 12 Measure your heart rate if desired See step 5 on page 12 When you are finished exercising the console will automatically turn off Refer to step 6 on page 12 HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER To use iFIT com CD s the crosstrainer must be con nected 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 videocassettes 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 home computer See page 15 for connecting instructions HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below If 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 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 elect
18. e on line instructions for using a program 18 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 exercising When the on screen countdown ends the pro gram will begin The program will function in almost the same way as a Smart program refer to step 3 on page 13 However an electronic chirp ing sound will alert you when the resistance and or the target pace is about to change 8 Follow your progress with the feedback modes Refer to step 4 on page 12 9 Measure your heart rate if desired Refer to step 5 on page 12 When you are finished exercising the console will automatically turn off Refer to step 6 on page 12 THE OPTIONAL CHEST PULSE SENSOR The optional chest pulse sensor provides hands free operation and continuously monitors your heart rate during your workouts on the recumbent cycle To pur chase the optional chest pulse sensor call toll free 1 800 734 2377 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 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 gener
19. e peri ods During the program the resistance of the crosstrainer will automatically change as shown by the applicable profile on the console If the cur rent resistance level is too high or too low you 13 can change the resistance level by pressing the and buttons However when the current period of the program is completed the resistance level will automatically change if a different resistance setting is programmed for the next period The target pace settings for the program will be shown by the right pace indica tor in the display The left indicator will show your actual exercise pace As the right indicator changes in height during the program simply adjust your pace so that both indicators are at the same height If your pace is slower than the cur rent target pace the increase arrow will appear in the display to prompt you to increase your pace if your pace is faster than the target pace the decrease arrow will appear Important The tar get pace settings for the program are intended only to provide a goal Your actual pace may be slower than the target pace settings espe cially during the first few months of your exer cise program Make sure to exercise at a pace that is comfortable for you Scan Cals cia PACE COACH Increase Arrow During the program the display will show the time remaining in the program If you continue exercis ing after the program is completed the
20. e sure to exercise at a pace that is comfortable for you G On Reset button When the console is off pressing this button will turn on the display When the console is on pressing this button will reset the display This button is also used to select the unit of mea surement for speed and distance see A at the left H Display Mode button This button is used to select the feedback modes The modes will be selected in the following order scan speed time distance resistance level calories fat calories and heart rate when the handgrip pulse sensor or the optional chest pulse sensor is used l and buttons These buttons control the resis tance of the crosstrainer There are ten resistance levels level 10 is the most challenging J Program button This button is used to select the manual mode and Smart programs K IFIT com button This button is used to select the iFlT com mode The indicator on the button will light when the iFIT com mode is selected To use the manual mode of the console refer to page 12 To use a Smart program refer to page 13 To use iFIT com CDs or videos refer to page 17 To use a program directly from our Web site refer to page 18 HOW TO USE THE MANUAL MODE 1 Turn on the console Note The console requires four D batteries not included If you have not installed batteries refer to step 9 on page 7 and install batteries To turn on the console press the On Re
21. f 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 stretching 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
22. ill show the time remaining in the program instead of the elapsed time In addition the left pace indicator will appear in the display to show your exercise pace As you increase or decrease your pace the indicator will increase or decrease in height If desired you can select a single feedback mode for continuous display Press the Display Mode button repeatedly until only the MPH or Km H Time Miles or Kms Resist Cals or Fat Cals indicator appears in the display Make sure that the Scan indicator does not appear Measure your heart rate if desired Note If you wear the optional chest pulse sensor see page 18 and hold the handgrip pulse sensor at the same time the console may not display your heart rate accurately If there are thin sheets of plas tic on the metal contacts on the handgrip pulse sensor peel off the plastic To use the handgrip pulse sensor place your hands on the metal contacts Your palms must be on the upper contacts and your fingers must be touching the lower contacts Avoid moving your hands When your pulse is detected the heart shaped indicator in the dis play will flash each time your heart beats After a moment two dashes will appear and then your heart rate will be shown Metal Contacts For the most accurate heart rate reading continue to hold the handgrips for about 15 seconds Note When you first hold the handgrips the display will show your heart rate conti
23. ing parts please be prepared to provide the following information a part is missing The KEY NUMBER and DESCRIPTION of the PART see the or you need to schedule repair PART LIST and the EXPLODED DRAWING on pages 22 and 23 service call our toll free HELPLINE 1 800 736 6879 Monday Saturday 7 am 7 pm Central Time excluding holidays REPLACEMENT PARTS If parts become worn and need to be replaced call the following toll free number 1 800 FON PART 1 800 366 7278 FULL 90 DAY WARRANTY For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this SEARS BIKE EXERCISER contact the nearest SEARS Service Center throughout the United States and 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 185681 RO602A Printed in China 2002 Sears Roebuck and Co
24. l 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 M6 Flat M10 Zinc Split M10 Black Split M10 Nylon Black M10 Zinc Nylon Washer 71 3 Washer 85 2 Washer 77 3 Locknut 63 2 Locknut 66 2 cece C mma M4 x 16mm M6 x 16mm M6 x 50mm Screw M6 x 25 4mm Button Screw 73 1 Screw 64 5 69 3 ec M10 x 27mm Button M10 x 45mm Button Screw 76 3 Screw 74 2 Screw 79 1 M10 x 52mm Button Bolt 68 2 m Carriage Bolt 65 2 1 2 Nylon AAMT 250 1 While another person lifts the front of the Frame 1 slightly attach the Front Stabilizer 2 to the Frame with two M10 x 112mm Carriage Bolts 65 and two M10 Nylon Black 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 Knob Make sure that the Seat Carriage is oriented as shown
25. le Handgrip Pulse Sensor CAUTION Decal 3 Backrest Seat Seat Handle Adjustment Pin CAUTION Decal 2 Adjustment Knob Leveling Foot Pedal Strap Note The decals are not shown at actual size A CAUTION Do not sit on seat back or headrest The machine could tip over causing injury Adjustment Knob AD CAUTION The decals shown below are found on the cross L trainer in the locations indicated above If a decal is missing or illegible call our toll free HELPLINE at 1 800 736 6879 to order a free replacement decal Apply the decal in the location shown A CAUTION The bench should be used only with the weights provided A CAUTION Always position the seat adjustment in the full forward setting before using the bench 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 2 an adjustable wrench and a rubber mallet lt _ __ As you assemble the crosstrainer use the drawings below to identify number in parenthesis below each drawing refers to the key number the small parts used in assembly The of the part from the PART LIST on page 22 The second number refers to the quantity used in assembly Note Some smal
26. ness 35 to the Lower Wire Harness 36 Carefully 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 Connect the wire harness on the Handgrip Pulse Sensor 15 to the indicated wire harness on the Console 16 Insert both wire harnesses into the open ing in the bottom of the Console Then insert the metal tube on the Handgrip Pulse Sensor into the opening in the bottom of the Console Be careful not to pinch the wire harnesses Refer to the inset drawing Tighten an M4 x 16mm Screw 73 into the indicated bracket on the Console 16 and into the metal tube on the Handgrip Pulse Sensor 15 Snap the bookrack onto the Console 16 in the indicated location 9 The Console 16 requires four D batteries not included alkaline batteries are recommended Press the tab on the battery cover and lift off the battery Battery cover Insert four batteries into the battery compart ment Make sure that the batteries are oriented as shown by the diagram inside the battery compart
27. nuously for 15 sec onds The display will then show your heart rate along with the other feedback modes When you are finished exercising the console will automatically turn off If the pedals are not moved and the console but tons are not pressed for a few minutes the con sole will automatically turn off to conserve the batteries HOW TO USE A SMART PROGRAM 1 Turn on the console Refer to step 1 on page 12 A Select one of the eight Smart programs Each time the console is turned on the manual mode will be selected To select a Smart program press the Program but ton repeatedly until the number 1 2 3 4 5 6 7 or 8 appears in the upper right corner of the dis play PACE COACH The profiles on the right side of the console show how the resistance of the crosstrainer and the tar get pace will change during the Smart programs For example profile number 6 shows that during Smart program 6 the resistance will gradually increase during the first half of the program and then gradually decrease during the last half the target pace will alternately increase and decrease throughout the program Start the program To start the program simply begin exercising Each Smart program consists of either twenty or thirty one minute periods One resistance setting and one pace setting are programmed for each period The same resistance setting and or pace setting may be programmed for consecutiv
28. r 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 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 Congratulations for selecting the new PROFORM 970 crosstrainer The unique PROFORM 970 com bines a comfortable recumbent cycle with a conve nient weight bench to let you enjoy both aerobic exer cise 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 the manual please call our toll free HELPLINE at 1 800 736 6879 Monday through Headrest CAUTION Decal 1 Saturday 7 a m until 7 p m Central Time excluding holidays To help us assist you please note the prod uct model number and serial number before calling The model number is 831 280182 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 Water Bottle Holder Bookrack Conso
29. rainer er Always wear shoes for foot protection 2 It 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 head rest doing so could cause the crosstrainer 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 at 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 o
30. ram signals e Make sure that the audio cable is properly connected and that it is fully plugged in Follow your progress with the feedback modes 6 Measure your heart rate if desired Refer to step 4 on page 12 Refer to step 5 on page 12 When you are finished exercising the console will automatically turn off T Refer to step 6 on page 12 HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to play iFlT com audio and video programs directly from the internet To use programs from our Web site the crosstrainer must be connected to your home comput er See HOW TO CONNECT YOUR COMPUTER on page 15 In addition you must have an internet con nection and an internet service provider A list of spe cific system requirements will be found on our Web site Follow the steps below to use a program from our Web site 1 Turn on the console Refer to step 1 on page 12 A 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 on the button will light and the letters IF will appear in the upper right corner of the display PACE COACH Go to your computer and start an internet connection 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 Read and follow th
31. ronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your headphones into the other side of the Y adapter 1 8 Audio Y adapter Cable i 22 Headphones HOW TO CONNECT YOUR PORTABLE 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 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 stereo o o AUDIO OUT LINE OUT Audio Cable B Refer to 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 C 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 p i gt Headphones HOW TO CONNECT YOUR HOME STEREO HOW TO CONNECT YOUR COMPUTER Note If your stereo has
32. set button or begin pedaling Select the manual mode Each time the console is turned on the manual mode will be select ed If a Smart program or the iFIT com mode has been selected select the manual mode by pressing the Program button repeatedly until the upper right corner of the display is blank This corner should be blank rrr POLS Scan Begin exercising and adjust the resistance of the crosstrainer As you exercise adjust the resistance of the crosstrainer as desired by pressing the and buttons 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 selected setting to be reached Follow your progress with the feedback modes and the left bar graph When the con sole is turned on the scan mode will be selected As you exercise the display will show your cur rent speed the elapsed time the distance that you have pedaled the current resistance level and the approximate numbers of calories and fat calories you have burned see FAT BURNING on page 19 In addition your heart rate will be shown when you use the handgrip pulse sensor refer to step 5 at the right or the optional chest pulse sensor refer to page 18 Note Each time the resistance level changes the console will PACE COACH 12 show the resistance level for six seconds When a Smart program is selected the display w
33. 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 Carriage 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 upright 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 han
34. the backrest or the head rest doing so could cause the crosstrainer to tip resulting in injury Brackets Semi inclined Inclined 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 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 e
35. trainer 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 level ing 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 PART LIST Model No 831 280182 Key No Qty OONDOARWND SS Ss St PD HS Sc SS eS Oe Op SH i St i KH is SH AK RMB RK DCN ND DY MH MK AK MS BS Mr St SB SAV BS BSS ttt Description Frame Front Stabilizer Frame Extension Seat Carriage Backrest Frame Seat Frame Rear Stabilizer Cover Front Stabilizer Cover Rear Stabilizer Seat Back Headrest Seat Upright Upright Bushing Handgrip Pulse Sensor 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 Adjustment Foot Adjustment Motor Upper Wire Harness Lower Wire Harness Flywheel Magnet Flywheel Axle Flywheel Bearing C Magnet Left Crank Arm Reed Switch Wire Crank Bearing Assembly Crank Shaft Key No Qty a NNNNA KFNH NWWBANADAWAWAWANH NMNMANNNWAPRHI NHNH

ProForm 831.280182 Home Gym User Manual

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