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ProForm 831.21941.2 Exercise Bike User Manual

1. Model No 831 21941 2 Serial No Write the serial number in the space above for reference Serial Number Decal under frame Assembly Operation Maintenance Part List and Drawing Sears Roebuck and Co Hoffman Estates IL 60179 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference c7 2 LJ BIKE EXERCISER User s Manual p f A p EM WATCH y FREE 4 y 5 alan sss WORKOV ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT pale Spia ea ee rags oye eds a paia pae 2 IMPORTANT PRECAU HONS aa sess eee er ORA 3 EFORE YOU BEGIN iuda eels oad alee Meas E REESE Ede deb eR E ER Ee 4 PART IDENTIFICATION CHART isses a e ee ER REG hg E be oon PR a e E n UR e E eee s 5 ASSEMBLY 5s vete ter ORE Aa Uem RI 6 HOW TO USE THE EXERCISE BIKE dr m RR RR RUE e ROO a RH a Oe RR E ROI Ro Ig 12 EGG INFORMATION aloe E Rp ee RE e QE qo peg qiiae qr ali 18 MAINTENANCE AND TROUBLESHOOTING ssseee mme 19 EXERCISE GUIDELINES pre RR Sho Gee 1A AA Id ARR ni DOCERE By hee Sa 21 PART BIS TE O A eu A a ia 22 EXPLODED DRAWING ce eenen kasia e EE dea E ee PAG a NEAR E 23 ORDERING REPLACEMENT PARTS sida codecs Sees e Sah ri RE bak Back Cover 90 DAY FULL WARRANTY eue oe ba tod de Ra vale di Back Cover WARNING DECAL PLACEMENT This drawing shows the location s
2. of the warning decal s If a decal is missing or illegible call 1 888 533 1333 and request a free replacement Misuse of this machine decal Apply the decal in the location shown may result in serious Note The decal s may not be shown at actual size injury Read user s m prior to use and follow all warnings and instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 250 pounds Replace label if damaged illegible or removed A IMPORTANT PRECAUTIONS A WARNING To redui instructions in this manual ar Sears assumes no responsibility use of this product 1 Before beginning any exercise consult your physician This is e important for persons over age 35 sons with pre existing health pro Use the exercise bike only as desc this manual It is the responsibility of the owner to ensui that all users of the exercise bike are ade juately informed of all precautions bike is intended for home use e the exercise bike in a com indoors away from iot put the exercise latio or near level surface tect the floor or here is at least 2 ft und the exercise bike perly tighten all parts regu ny worn parts immediately from the exercise bike at all times portant precautions and ore using your exercis
3. problems The heart rate monitor is not a medical device Various factors may affect the accuracy of heart rate readings The heart rate monitor is intended only as an exercise aid in determin ing heart rate trends in general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember 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 exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 140 130 125 115 Y 145 138 130 125 118 110 103 v 125 120 115 110 105 95 90 20 30 40 50 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 21 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of e
4. upward or downward to the desired posi tion and insert the seat post knob into the frame and into one of the adjustment holes in the seat post Then tighten the seat post knob IMPORTANT Do not adjust the seat post beyond the stop mark on the seat post CONSOLE DIAGRAM RESISTANCE RESISTANCE o 000000 000000 00000000000 000000000 99586556590 3 i 000000 000000 DOOOOO FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you use the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the handgrip heart rate monitor The console offers fourteen preset workouts seven weight loss and seven performance workouts Each preset workout automatically changes the resistance of the pedals and prompts you to vary your pedaling speed as it guides you through an effective workout The console also features the iFit interactive workout system which enables the console to accept iFit cards containing workouts designed to help you achieve specific fitness goals 13 000000 20000 POOOOO 20000 For example lose unwanted pounds with the 8 week Weight Loss workout Fit
5. will flash in the display If the pedals do not move for several minutes the console will turn off and the display will be reset HOW TO USE A PRESET WORKOUT 1 Turn on the console Press any button or begin pedaling to turn on the console When you turn on the console the display will light A tone will sound and the console will be ready for use Select a preset workout To select a preset work out press the 7 Wt Loss Workouts button or the 7 Perform Workouts button repeatedly until the num ber of the desired workout appears in the lower display Profile RESISTANCE When you select a preset workout a profile of the resistance levels of the workout will scroll across the upper display the duration of the workout will appear in the center display and the number of the workout will appear in the lower display Begin pedaling to start the workout Each workout is divided into several one minute segments One resistance level and one goal speed is programmed for each segment Note The same resistance level and or goal speed may be programmed for consecutive segments During the workout the workout profile will show your progress see the drawing above The flash ing segment of the profile represents the current segment of the workout The height of the flashing segment indicates the resistance level for the cur rent segment At the end of each segment of the workout a series of tones
6. will sound and the next segment of the profile will begin to flash If a different resis tance level is programmed for the next segmeni the resistance level will appear in the display for a few seconds to alert you The resistance of the pedals will then change 16 As you exercise keep your pedaling speed near the goal speed for the current seg ment The goal speed will appear in the display when dipen the speed display mode is OAL selected d j i5 i Li SPEED IMPORTANT The goal speed is intended only to provide motivation Your actual pedaling speed may be slower than the goal speed Make sure to pedal at a speed that is comfortable for you If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Resistance buttons IMPORTANT When the current segment of the workout ends the pedals will automatically adjust to the resistance level programmed for the next segment If you stop pedaling for several seconds a series of tones will sound and the workout will pause To resume the workout simply resume pedaling The workout will continue until the last segment of the profile flashes and the last segment of the workout ends Follow your progress with the display See step 4 on page 14 Measure your heart rate if desired See step 5 on page 15 When you are finished exercising the console will turn off automatica
7. 1 Resistance Motor E Assembly Tool Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual If a part is missing call 1 888 533 1333 These parts are not illustrated 22 EXPLODED DRAWING Model No 831 21941 2 R0811B 23 Get it fixed jur 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 1 800 469 4663 Call anytime day or night U S A and Canada www sears com WWW Sears ca Our Home For repair of carry in items like vacuums lawn equipment and electronics call or go on line for the location of your nearest Sears Parts amp Repair Center 1 800 488 1222 Call anytime day or night U S A only www sears com To purchase a protection agreement U S A or maintenance agreement Canada on a product serviced by Sears 1 800 827 6655 U S A 1 800 361 6665 Canada Para pedir servicio de reparaci n a domicilio y para ordenar piezas 1 888 SU HOGAR 1 888 784 6427 Sears car Registered Trademark Trademark SM Service Mark of Sears Brand
8. Washers 56 7 Loosen and remove the Seat Knob 11 from the Seat Carriage 30 Look underneath the Seat 12 and locate the Carriage Block 55 inside the Seat Carriage 30 Orient the Seat Post 5 as shown Set the Seat Carriage 30 in the bracket on the Seat Post Next insert the Seat Knob 11 upward through the bracket on the Seat Post 5 into the hole in the Carriage Block 55 Then tighten the Seat Knob 8 Loosen and remove the Seat Post Knob 48 from the Frame 1 Next insert the Seat Post 5 into the Frame 1 and press the Seat Post Bushing 20 downward into the Frame Slide the Seat Post 5 upward or downward to the desired position and then insert the Seat Post Knob 48 into the Frame and into one of the adjustment holes in the Seat Post Then tighten the Seat Post Knob Adjustment 9 Orient the Console Plate 19 and the Handlebar 47 as shown Have a second person hold the Console Plate and the Handlebar near the Upright 3 Locate the Pulse Wire 52 in the Handlebar 47 Insert the Pulse Wire into the hole in the Upright 3 and then pull it upward out of the top of the Upright Then insert the Main Wire 31 and the Pulse Wire 52 upward through the Console Plate 19 10 Tip Avoid pinching the wires Insert the Console Plate 19 into the Upright 3 Attach the Handlebar 47 and the Console Avoid pinching Plate 19 to the Upright 3 with two M8
9. arty respon sible for compliance could void the user s authority to operate this equipment 18 MAINTENANCE AND TROUBLESHOOTING inspect and tighten all parts of the exercise bike regu Next locate the Reed Switch 21 Loosen but do not larly Replace any worn parts immediately remove the M4 x 16mm Screw 40 To clean the exercise bike use a damp cloth and a small amount of mild soap IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight CONSOLE TROUBLESHOOTING If the console display becomes dim replace all the bat teries at the same time most console problems are the result of low batteries See assembly step 11 on page 10 for replacement instructions If the console does not display your heart rate when you use the handgrip heart rate monitor see step 5 on page 15 HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted Using a flat screwdriver remove the Top Shield Cap 10 Then remove the two M4 x 16mm Screws 40 and lift the Top Shield 9 away from the frame Rotate the Pulley 13 until a Pulley Magnet 16 is aligned with the Reed Switch 21 Slide the Reed Switch slightly toward or away from the Pulley Magnet Then retighten the M4 x 16mm Screw 40 Rotate the pul
10. atedly to view the desired workout information To reset the display to zero press the On Reset button Note The console can show pedaling speed and distance in either miles or kilometers To view or change the unit of measurement see THE USER MODE on page Change the volume level of the console by pressing the Volume increase and decrease buttons 5 Measure your heart rate if desired If there are sheets of plastic on the metal contacts on the handgrip heart rate monitor remove the plastic In addition make sure that your hands are clean To measure your heart rate hold the handgrip heart rate monitor with your palms resting against the contacts Avoid moving your hands or gripping the contacts tightly When your pulse is detected a heart shaped symbol will flash in the display and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds 15 If your heart rate is not shown make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the contacts tightly For optimal performance clean the contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a series of tones will sound the console will pause and the time
11. complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life PART LIST Model No 831 21941 2 R0811 Key No Qty Description Key No Qty Description 1 1 Frame 30 1 Seat Carriage 2 1 Front Stabilizer 31 1 Main Wire 3 1 Upright 32 1 M10 Flange Nut 4 2 Stabilizer Cap 33 1 M10 x 50mm Screw 5 1 Seat Post 34 1 Resistance Cable 6 1 Console 35 3 M4 2 x 16mm Screw 7 1 Flywheel Assembly 36 2 M10 x 80mm Button Screw 8 1 Audio Cable 37 6 M8 Locknut 9 1 Top Shield 38 2 M10 x 41mm Button Screw 10 1 Top Shield Cap 39 1 M8 Flange Nut 11 1 Seat Knob 40 17 M4 x 16mm Screw 12 1 Seat 41 4 M4 x 12mm Flange Screw 13 1 Pulley Crank 42 1 Flywheel Axle 14 1 Rear Stabilizer 43 4 M8 x 60mm Button Screw 15 2 Wheel 44 6 M8 x 25mm Button Screw 16 2 Pulley Magnet 45 10 M8 Split Washer 17 1 Left Shield 46 2 Pulse Sensor 18 1 Right Shield 47 1 Handlebar 19 1 Console Plate 48 1 Seat Post Knob 20 1 Seat Post Bushing 49 1 Water Bottle Holder 21 1 Reed Switch Wire 50 2 Leveling Foot 22 1 Reed Switch Clamp 51 2 Handlebar Cap 23 1 Drive Belt 52 1 Pulse Wire 24 1 Left Pedal Strap 53 2 M8 x 16mm Screw 25 1 Idler 54 2 M4 x 22mm Screw 26 1 Right Pedal Strap 55 1 Carriage Block 27 1 Crank Bearing Set 56 4 M8 Washer 28 1 Seat Post Cap i User s Manual 29
12. crews 54 Identify the Right Pedal 26 which is marked with an R Using an adjustable wrench firmly tighten the Right Pedal clockwise into the right arm of the Crank 13 Tighten the Left Pedal not shown counter clockwise into the left arm of the Crank not shown Adjust the strap on the Right Pedal 26 to the desired position and press the end of the strap onto the tab on the Right Pedal Adjust the strap on the Left Pedal not shown in the same way Make sure that all parts of the exercise bike 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 exercise bike 11 HOW TO USE THE EXERCISE BIKE HOW TO LEVEL THE EXERCISE BIKE If the exercise bike rocks slightly on your floor during use turn one or both of the leveling feet on the rear stabilizer until the rocking motion is eliminated HOW TO ADJUST THE SEAT To adjust the position of the seat loosen the seat knob move the seat forward or backward to the desired position and then firmly tighten the seat knob 12 HOW TO ADJUST THE SEAT POST For effective exercise the seat should be at the proper height As you pedal there should be a slight bend in your knees when the pedals are in the lowest position To adjust the seat post first remove the seat post knob from the frame Then move the seat post
13. e bike age sustained by or through the propriate clothes while exercising r loose clothes that could become t on the exercise bike Always wear tic shoes for foot protection eart rate monitor is not a medical vice Various factors may affect the accu acy of heart rate readings The heart rate monitor is intended only as an exercise aid in general e 1 The exercise bike should not be us 113 kg Always keep your b in a controlle 14 Over exercising m or death If you fe pain while exercising cool down BEFORE YOU BEGIN Thank you for selecting the new PROFORM XP 210 U exercise bike Cycling is an effective exercise for increasing cardiovascular fitness building endurance and toning the body The XP 210 U exercise bike provides a selection of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the exercise bike If you have questions after Length 3 ft 7 in 109 cm Width 2 ft 61 cm reading this manual please see the back cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console dis Hate onit
14. ease and decrease buttons Note After you press the buttons it will take a moment 5 for the pedals to reach the selected resistance level Follow your progress with the display The display can show the following workout information Calories This display mode will show the approx imate number of calories you have burned Distance This display mode will show the dis tance that you have pedaled in miles or kilometers 14 Profile When a workout is selected this display mode will show a profile of the resistance settings of the workout Pulse This display mode will show your heart rate when you use the handgrip heart rate monitor see step 5 on page 15 Resistance Res This display mode will show the resistance level of the pedals for a few seconds each time the resistance level changes Speed This display mode will show your pedaling speed in miles per hour or kilometers per hour Time When the manual mode is selected this display mode will show the elapsed time When a workout is selected this display mode will show the time remaining in the workout Track When the manual mode is selected this display mode will show a track representing 1 4 mile 400 m As you exercise indicators will appear in succession around the track until the entire track appears The track will then disappear and the indicators will again begin to appear in succession Press the Display Mode button repe
15. he iFit card in a secure place HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise plug the included audio cable into the jack on the console and into a jack on your MP3 player or CD player make sure that the audio cable is fully plugged in Next press the Play button on your MP3 player or CD player Adjust the volume level using the Volume 95 increase and decrease buttons on the EN console or the volume control on your MP3 player or CD player THE USER MODE The console features a user mode that allows you to select a unit of measurement for the console and to view console usage information 1 Select the user mode To select the user mode press and hold down the Display Mode button for a few seconds until the user mode information appears in the display DISTANCE Select a unit of measurement if desired The console can show pedaling speed and dis tance in either miles or kilometers FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to part 15 of the FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications Howeve
16. insert the Rear Stabilizer into the Frame Attach the Rear Stabilizer 14 with four M8 x 60mm Button Screws 43 2 Orient the Front Stabilizer 2 as indicated by the sticker While a second person lifts the front of the Frame 1 attach the Front Stabilizer 2 to the Frame with two M10 x 80mm Button Screws 36 3 Orient the Upright 3 as shown Have a second person hold the Upright near the Frame 1 Locate the wire tie in the lower end of the Upright 3 Tie the wire tie to the Main Wire 31 Then Wire Tie pull the upper end of the wire tie until the Main Wire is routed through the Upright Tip To prevent the Main Wire 31 from fall ing into the Upright 3 secure the Main Wire with the wire tie 4 Tip Avoid pinching the Main Wire 31 Set the Upright 3 on the Frame 1 Attach the Upright 3 with four M8 x 25mm Button Screws 44 and four M8 Split Washers 45 Tip Start all the Button Screws before Avoid pinching the fully tightening them Main Wire 31 5 Orient the Top Shield 9 as shown Slide the Top Shield onto the Upright 3 Attach the Top Shield 9 to the Frame 1 with two M4 x 16mm Screws 40 Orient the Top Shield Cap 10 as shown Press the Top Shield Cap onto the Left and Right Shields 17 18 6 Orient the Seat 12 and the Seat Carriage 30 as shown Attach the Seat to the Seat Carriage with four M8 Locknuts 37 four M8 Split Washers 45 and four M8
17. ley for a moment Repeat these actions until the console displays correct feedback When the reed switch is correctly adjusted reattach the top shield and the top shield cap 19 HOW TO ADJUST THE DRIVE BELT If you can feel the pedals slip while you are pedaling even when the resistance is adjusted to the highest level the drive belt may need to be adjusted To adjust the drive belt you must remove the top shield cap the top shield and the right shield see the instructions below Using a flat screwdriver remove the Top Shield Cap 10 Then remove the two M4 x 16mm Screws 40 and lift the Top Shield 9 away from the frame Remove the five M4 x 16mm Screws 40 from the Right Shield 18 Then gently move the Right Shield away from the frame Tip It may be necessary to remove the right pedal Using an adjustable wrench turn the right pedal coun terclockwise and remove it Hold the two M8 Locknuts 37 and loosen the two M8 x 16mm Screws 53 Next loosen the M10 x 50mm Screw 33 until the Drive Belt 23 is tight Then hold the M8 Locknuts and tighten the M8 x 16mm Screws Then reattach the right shield the top shield and the top shield cap Reattach the right pedal if necessary EXERCISE GUIDELINES AWA RNING Before beginning or any exercise program consult your phy cian This is especially important for persons over age 35 or persons with pre existing health
18. lly See step 6 on page 15 HOW TO USE AN IFIT WORKOUT iFit cards are available separately To purchase iFit cards go to www iFit com or call 1 888 533 1333 iFit cards are also available at select stores 1 Turn on the console Press any button or begin pedaling to turn on the console When you turn on the console the display will light A tone will sound and the console will be ready for use Insert an iFit card and select a workout To use an iFit workout insert an iFit card into the iFit slot make sure that the iFit card is oriented so that the metal contacts are face down and are fac ing the slot When the iFit card is properly inserted the indicator next to the slot will light iFit Slot Next select the desired workout on the iFit card by pressing the increase and decrease buttons next to the iFit slot 17 A profile of the resistance levels of the workout will scroll across the upper display the duration of the workout will appear in the center display and the number of the workout will appear in the lower display A moment after you select a workout the voice of a personal trainer will begin guiding you through your workout iFit workouts function in the same way as preset workouts To use the workout see steps 3 to 6 starting on page 16 3 When you are finished exercising remove the iFit card Remove the iFit card when you are finished exer cising Store t
19. or Handlebar Water Bottle Holder Seat Knob Seat Post Knob Leveling Foot Pedal Water bottle is not included PART IDENTIFICATION CHART Use the drawings below to identify the small paris needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included If a part is missing please call 1 888 533 1333 sss mns I AN M4 x 16mm M4 x 22mm Screw 40 6 Screw 54 2 Screw 44 6 M8 x 25mm Button a M10 x 80mm Button Screw 36 2 M8 x 60mm Button Screw 43 4 O M8 Split Washer 45 6 ASSEMBLY In addition to the included tool s assembly requires the following tools Assembly requires two persons Place all parts in a cleared area and remove the packing materials Do not dispose of the packing one Phillips screwdriver E materials until you complete all assembly steps one adjustable wrench To identify small parts see page 5 Assembly may be easier if you have your own set of wrenches To avoid damaging parts do not use power tools 1 Orient the Rear Stabilizer 14 as shown While a second person lifts the rear of the Frame 1
20. r there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected Consult the dealer or an experienced radio TV technician for help The upper display will show the selected unit of measurement An E for English miles or an M for metric kilometers will appear in the upper display To change the unit of measurement press the Resistance decrease button repeatedly Note When you replace the batteries it may be necessary to reselect the unit of measurement View console usage information if desired The center display will show the total number of hours that the console has been used since the exercise bike was purchased The lower display will show the total distance that the pedals have moved since the exercise bike was purchased Exit the user mode Press the Display Mode button to exit the user mode FCC CAUTION To assure continued compliance use only shielded interface cables when connecting to computer or peripheral devices Changes or modifications not expressly approved by the p
21. s LLC Marca Registrada TM Marca de Fabrica SM Marca de Servicio de Sears Brands LLC 90 DAY FULL WARRANTY If this Sears Bike Exerciser fails due to a defect in material or workmanship within 90 days of the date of purchase call 1 800 4 MY HOME 1 800 469 4663 to arrange for free repair or replacement if repair proves impossible There is a 5 year warranty on the frame 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 Hoffman Estates IL 60179 IM oa Part No 319341 R0811 Printed in China 2011 ICON IP Inc
22. workouts control the resis tance of the pedals while the voice of a personal trainer coaches you through your workouts Fit cards are available separately To purchase Fit cards go to www iFit com or call 1 888 533 1333 Fit cards are also available at select stores You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise To use the manual mode see page 14 To use a preset workout see page 16 To use the sound system see page 17 To use the user mode see page 18 Note Before using the console make sure that batter les are installed see assembly step 11 on page 10 If there is a sheet of plastic on the display remove the plastic HOW TO USE THE MANUAL MODE 1 Turn on the console Press any button or begin pedaling to turn on the console When you turn on the console the display will light A tone will sound and the console will be ready for use Select the manual mode When you turn on the con sole the manual mode will be selected automatically If you have selected a workout reselect the manual mode by pressing the 7 Wt Loss Workouts button or the 7 Perform Workouts but ton repeatedly until a track appears in the upper display a DISTANCE Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing the Resistance incr
23. x 25mm the wires Button Screws 44 and two M8 Split Washers 45 11 The Console 6 can use four D batteries not included alkaline batteries are recom mended IMPORTANT If the Console has been exposed to cold temperatures allow it to warm to room temperature before insert ing batteries Otherwise you may damage the console displays or other electronic components Battery Remove the screws and the battery covers from the back of the Console 6 and insert batteries into the battery compartments Make sure to orient the batteries as shown by the diagrams inside the battery compartments Then reattach the battery covers To purchase an optional power adapter call the telephone number on the cover of this manual To avoid damaging the console use only a manufacturer supplied power adapter Plug one end of the power adapter into the receptacle on the console plug the other end into an outlet installed in accordance with all local codes and ordinances 10 12 While a second person holds the Console 6 13 14 15 near the Console Plate 19 connect the wires on the Console to the Main Wire 31 and to the Pulse Wire 52 insert the excess wire into the Console Plate 19 or into the Console 6 Tip Avoid pinching the wires Attach the Console 6 to the Console Plate 19 with four M4 x 16mm Screws 40 Attach the Water Bottle Holder 49 to the Upright 3 with two M4 x 22mm S
24. xercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes 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 Breathe regularly and deeply as you exercise never hold your breath Cooling Down Finish with 5 to 10 minutes of stretch ing Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition

ProForm 831.21941.2 Exercise Bike User Manual

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