ProForm 831.215220 Home Gym User Manual
Contents
1. 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 meg Head phones 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 CD player Plug your headphones into the other side of the Y adapter Audio Cable Y adapter m an Headphones gt 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 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 ava2. ly low intensity level for a sustained period of time 20 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 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 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 Note During the first few weeks of your e
3. 49 Make sure that the Nylon Locknuts are resting in the hexagonal holes in the front of the Handlebar Aitach the other Handlebar 3 to the Seat Bracket 11 in the same way 6 Attach the Seat 9 to the Seat Bracket 11 with four M6 x 16mm Button Screws 8 and four M6 Washers 66 7 Attach the Backrest 31 to the Seat Bracket 11 with three M6 x 20mm Button Screws 63 8 10 Push down the seat lever not shown on the right side of the Seat Carriage Assembly 10 slide the Seat Carriage Assembly into the Frame Rail 52 and then pull the seat lever back up Attach a Bumper 51 to the Frame Rail 52 with an M4 x 20mm Screw 56 Next press the Frame Rail Endcap 50 into the end of the Frame Rail The Console 4 requires four 1 5V D batteries not included alkaline batteries are recommended Remove the two battery covers from the Console Next insert four batteries into the battery compart ments Make sure that the batteries are oriented as shown by the diagrams inside of the battery com partments Then reattach the battery covers to the Console Attach the Book Holder 23 to the Console 4 with two M4 x 12mm Screws 41 as shown While another person holds the Console 4 in the position shown connect the wire harness on the Console to the Upper Wire Harness 42 Insert the excess wire harness down into the Upright 2 Attach the Console 4 to the Upright 2 with four M4 x 12
4. 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 reparaci n 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 Marca de Fabrica SM Marca de Servicio de Sears Roebuck and Co FULL 90 DAY WARRANTY gt 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 219362 R1104A Printed in China 2004 Sears Roebuck and Co
5. 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 the 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 exercise cycle and begin pedaling T When the on screen countdown ends the pro gram will begin The program will function in almost the same way as a preset program see steps 3 and 4 on page 12 However an electronic chirping sound will alert you when the resistance of the pedals and or the pace guide is about to change 8 Monitor your progress with the display See step 4 on page 10 9 Measure your heart rate if desired See step 5 on page 11 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 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise cycle reg ularly Replace any worn parts immediately To clean the exercise cycle 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 HOW TO MOVE THE EXERCISE CYCLE To move the exercise cycle stand behind it and lift the frame in the location shown below To reduce the risk of injury bend your legs and k
6. contacts 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 Press the Start button or begin pedaling to start the program Program 1 consists of 30 one minute periods One target heart rate is programmed for each period The same 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 target heart rate is programmed for the entire program When only three seconds remain in the first period of the program a series of tones will sound and the time will flash in the display During the program the console will regularly compare your heart rate to the target heart rate If your heart rate is too far below or above the target heart rate the resistance of the pedals will auto matically increase or decrease to being your heart rate closer to the target heart rate Note If the resistance level is too high or too low you can change it by pressing the Resistance buttons However when the console compares your heart rate to the target heart rate the resistance may automatically change As you pedal the pace guide will o o KA R O prompt you to PM increase or decrease your ped aling pace When one of the indica tors on the left side of the pace guide lights increase your pace when one of the indicators on the rig
7. from one number to the next every few seconds To reset the display press the On Reset button Note The console can show speed E MPH and distance in either miles or kilometers The letters MPH or KM H will appear in the lower part of the display to show which unit of measurement is selected To change the unit of measurement first hold down the Program button for a few seconds An E for English or an M for metric will appear in the lower part of the display Press the Resistance button to change the unit of measurement Note When the batteries are replaced it may be necessary to reselect the desired unit of measurement While you are selecting a unit of measurement you can also select a backlight mode The On mode keeps the backlight on while the console is on The Off mode turns the backlight off To conserve the batteries the Auto mode keeps the backlight on only while you are exercising Press the Resistance button to change the backlight mode if desired Then press the On Reset button 5 Measure your heart rate if desired If there are thin sheets of plastic on the metal con tacts on the handgrip pulse sensor peel off the plastic Place your hands on the handgrip pulse sensor with your palms on the contacts closest to you and your fingers touching the contacts on the opposite side of the handgrip pulse sensor Avoid moving your hands When your puls
8. position and then press the ends of the straps back onto the tabs CONSOLE DIAGRAM DISTANCE O Certified Personal Trainer Programs Q Pulse Control Programs Orto 90 max OL self select 8587 age rate enter RESISTANCE TA 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 measure your heart rate using the built in hand grip pulse sensor The console also offers four preset 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 pulse programs that change the resistance of the pedals and prompt you to vary your pace to keep your heart rate near a target heart rate while you exercise The console also features iFIT com interactive technol ogy Having iFIT com technology is like having a per sonal tr
9. wire into the unused side of the Y adapter Plug the Y adapter into the AUDIO OUT jack on your VCR L Audio Wire removed from Cable AUDIO OUT jack HOW TO USE AN IFIT COM CD AND VIDEO PROGRAM To use iFIT com CDs or videocassettes the exercise cycle 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 pages 14 to 16 To purchase iFIT com CDs and videocassettes call toll free 1 833 533 1333 Follow the steps below to use an iFIT com CD or video program 1 Turn on the console See step 1 on page 10 A Select the iFIT com mode To select the iFIT com mode press the Program button repeatedly until the iFIT com indicator lights 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 17 your workout Simply follow your personal trainer s instructions The program will function in almost the same way as a preset program see steps 3 and 4 on page 12 However an electronic chirping sound will alert you when the resistance of the pedals and or the pace guide is abou
10. PRO FORM Ski 30 Patent Pending a 831 215220 BIKE EXERCISER Write the serial number in the User s Manual space above for reference Serial Number Decal beneath stabilizer e Assembly e Operation e Maintenance e Part List and Drawing S BZA yA 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 c iii I Peed ek eee eee eee 2 BEFORE YOU BEGIN ci e a a i nach oar a da 3 ASSEMBLY aos hce A LN AE aria 4 HOW TO OPERATE THE EXERCISE CYCLE e eee cae 8 MAINTENANCE AND TROUBLESHOOTING 0 0 0 ttt eee 19 CONDITIONING GUIDELINES 20 PART LIST snai A wa aI al A Mat gle alas Wl an 21 EXPLODED DRAWING 2 00 a LO a ay See BE ee the a 22 HOW TO ORDER REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY cronica eee I eee eed Back Cover IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following important precau tions before using the exercise cycle 1 Read all instructions in this manual before 9 Wear appropriate clothes when exercising using the exercise cycle do not wear loose clothes that could become caught on the exercise cycle Always wear 2 Use the exercise cycle only as described in athletic shoes for foot protection this manual 10 The pulse sensor is not a
11. ainer in your home Using a stereo audio cable available at electronics stores you can connect the exercise cycle to your home stereo portable stereo computer or VCR and play special iFIT com CD and video programs iFIT com CDs and videocassettes are available 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 1 888 533 1333 With the exercise cycle 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 console see page 10 To use a preset program see page 12 To use a pulse program see page 12 To use an iFIT com CD or video program 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 To turn on the con sole press the On Reset button or begin pedaling Note If there are sheets of clear plastic on the face of the console remove the plastic On Reset Button BI Select the manual mode When the power is turned on the Q a n manual mode will be selected If you have selected a program or the IFIT com mode reselect the manual mode by pressing th
12. cription M4 x 12mm Screw Upper Wire Harness Lower Wire Harness Left Rail Cover Clamp Reed Switch Wire Drive Belt Flywheel Cover M8 Nylon Locknut Frame Rail Endcap Bumper Frame Rail Right Belt Cover Left Belt Cover M8 Split Washer M4 x 20mm Screw M4 x 16mm Screw M8 x 38mm Button Bolt M4 Washer M4 x 25mm Screw M8 x 16mm Button Screw M4 x 10mm Screw M6 x 20mm Button Screw Small Snap Ring Carriage Wheel M6 Washer M4 x 38mm Screw M4 x 15mm Flange Bolt Eyebolt Flywheel Bearing M4 Nylon Locknut M10 Nylon Locknut Flywheel Bracket M6 Nylon Locknut M6 x72mm Button Screw M10 x 112mm Carriage Bolt Stop Bolt Seat Carriage Endcap Allen Wrench User s Manual Note indicates a non illustrated part Specifications are subject to change without notice If a part is missing call toll free 1 888 533 1333 See the back cover of this manual for information about ordering replacement parts 21 EXPLODED DRAWING Model No 831 215220 R1104A 22 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
13. e 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 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 a Audio Cable Y adapter lm Headphones Speakers 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
14. e Program button repeatedly until no indicators are lit E Begin pedaling and change the resistance of the pedals as desired As you pedal change the resis tance of the ped als by pressing the Resistance buttons There are ten resistance lev els level 10 is the most challenging Note After the buttons are pressed it will take a moment for the pedals to reach the selected resistance level RESISTANCE DI Monitor your progress with the display The upper part of the display will show the distance 131 you have pedaled 4 caLoRIES and the approxi r ct Coe mate number of Sy calories you have burned The display will change from one number to the other every few seconds The upper part of the display will also show your heart rate when you use the handgrip pulse sensor see step 5 on page 11 10 The center of the display will show the elapsed time Tam your pedaling pace al x in minutes per mile and the approxi mate number of grams of carbs you have burned The display will change from one number to the next every few seconds Note When a program is selected except for the self select program the display will show the time remaining in the program instead of the elapsed time The lower part of the display will show your pedaling pace in revolutions RESISTANCE per minute RPM your pedaling speed and the resistance level of the pedals The display will change
15. e is detected the heart shaped indicator in the upper part of the display will begin to flash each time your heart beats After a moment your heart rate will be shown For the most accurate heart rate reading continue to hold the handgrips for about 30 seconds Note If you continue to hold the handgrip pulse sensor the display will show your heart rate for up to 30 seconds The display will then show your heart rate along with the other modes If your heart rate is not shown make sure that your hands are positioned as described Avoid moving your hands excessively or squeezing the metal contacts too tightly For optimal performance periodically clean the metal contacts using a soft cloth never use alcohol abrasives or chemi cals 11 G Turn on the fan if desired 7 To turn on the fan at low speed press the fan but ton To turn on the fan at high speed press the fan button a sec ond time To turn off the fan press the fan button a third time Note If the fan is turned on but the pedals are not moved for thirty seconds the fan will automatical ly turn off Thumb Wheel Rotate the thumb wheel on the right side of the fan to adjust the angle of the fan When you are finished exercising the console will automatically turn off If the pedals are not moved for a few seconds a series of tones will sound the time will begin to flash and the console will pause If the pedals are not moved for a f
16. eep your back straight As you lift the frame make sure to lift with your legs rather than your back Carefully move the exercise cycle on the front wheels and then lower the frame 19 HOW TO LEVEL THE EXERCISE CYCLE After the exercise cycle 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 exercise cycle rocks slight ly during use turn one or both of the leveling feet under the front stabilizer until the rocking motion is eliminated Leveling Foot HANDGRIP PULSE SENSOR TROUBLESHOOTING Avoid moving your hands while using the handgrip pulse sensor Excessive movement may interfere with heart rate readings 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 30 seconds For optimal performance of the handgrip pulse sen sor keep the metal contacts clean The contacts can be cleaned with a soft cloth never use alcohol abrasives or chemicals BATTERY REPLACEMENT If the displays on the console become dim the batter ies should be replaced Most console problems are the result of low batteries See assembly step 9 on page 7 for battery replacement instructions CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are
17. essential for successful results A WARNING Betore 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 problems The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general 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 165 155 145 140 130 125 115 103 Y 145 138 130 125 118 110 125 120 115 110 105 95 90 gt 20 30 40 50 60 70 80 To find the proper heart rate for you first find your age at the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your training zone The lowest number is the recommended heart rate for fat burning the middle number is the recommended heart rate for maximum fat burning the highest num ber is the recommended heart rate for aerobic exer cise Fat Burning To burn fat effectively you must exercise at a relative
18. ew minutes the console will turn off and the display will be reset HOW TO USE A PRESET PROGRAM 1 Turn on the console See step 1 on page 10 2 Select one of the preset programs To select a preset program press the Program but ton repeatedly until one of the four preset pro gram indicators lights Certified Personal Trainer Programs E Press the Start button or begin pedaling to start the program Each preset program consists of several one minute periods One resistance setting and one target pace are programmed for each period Note The same resistance setting and or target pace may be programmed for two or more con secutive periods as shown by the four profiles near the program indicators At the end of each period of the program a series of tones will sound and the time will flash in the display The resistance of the pedals will then automatically change if a different resis tance setting is programmed for the next period Note If the resistance level is too high or too low you can change it by pressing the Resistance buttons However when the current period ends the resistance of the pedals will automatically change if a different resistance setting is pro grammed for the next period During the program the center of the display will show the time remaining in the program If you stop pedaling for several seconds the program will pause and the time will flash in the display To restart
19. ht side lights decrease your pace When the center indicator lights maintain your current pace Important The target heart rate is intended only to provide a goal Make sure to pedal at a pace that is comfortable for you o O RPM 0 ow OY RP O DN The program will continue until no time remains in the display If you stop pedaling for several sec onds the program will pause and the time will flash in the display To restart the program simply resume pedaling 6 Follow your progress with the 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 HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER To use iFIT com CDs the exercise cycle must be con nected to your portable CD player portable stereo home stereo or computer with CD player See pages 14 and 15 for connecting instructions To use iFIT com videocassettes the exercise cycle must be connect ed to your VCR See page 16 for connecting instruc tions To use iFIT com programs directly from our Web site the exercise cycle 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
20. ilable 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 rm Headphones 14 HOW TO CONNECT YOUR HOME STEREO 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 beneath the console Plug the other end of the cable into the LINE OUT jack on your stereo i LINEOUT A dand I 1 al 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 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 Wire removed from gt LINE OUT jack HOW TO CONNECT YOUR COMPUTER Note If your computer has a 1 8 LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end of a 1 8 to 1 8 stereo audio cabl
21. m Carriage Bolt 76 4 1 Orient the Rear Stabilizer 16 as shown While another person lifts the Frame Rail 52 attach the Rear Stabilizer to the Leg 20 with two M10 x 112mm Carriage Bolts 76 and two M10 Nylon Locknuts 72 2 Orient the Front Stabilizer 15 as shown While another person lifts the front of the Frame 1 attach the Front Stabilizer to the Frame with two M10 x 112mm Carriage Bolts 76 and two M10 Nylon Locknuts 72 3 Attach the Frame Rail 52 to the Frame 1 with two M8 x 19mm Button Screws 40 and two M8 Split Washers 55 Be careful to avoid damaging the Side Shields 26 27 4 While another person holds the Upright 2 in the posi tion shown connect the Upper Wire Harness 42 to the Lower Wire Harness 43 Gently pull the upper Make sure the end of the Upper Wire Harness to remove any slack wire harnesses from the Wire Harnesses do not get pinched and damaged during Slide the Upright 2 onto the top of the Frame 1 as this step shown Attach the Upright with three M8 x 19mm Button Screws 40 and three M8 Split Washers 55 Be careful to avoid pinching the Wire Harnesses 42 43 5 Orient the Seat Carriage Assembly 10 as shown Attach the Seat Carriage Assembly to the Seat Bracket 11 with four M8 x 16mm Button Screws 61 and four M8 Split Washers 55 Attach a Handlebar 3 to the Seat Bracket 11 with two M8 x 38mm Button Bolts 58 and two M8 Nylon Locknuts
22. medical device 3 It is the responsibility of the owner to ensure Various factors including the user s move that all users of the exercise cycle are ade ment may affect the accuracy of heart rate quately informed of all precautions readings The pulse sensor is intended only as an exercise aid in determining heart rate 4 The exercise cycle is intended for home use trends in general only Do not use the exercise cycle in a commercial rental or institutional setting 11 Always keep your back straight when using the exercise cycle do not arch your back 5 Place the exercise cycle indoors on a level surface Keep the exercise cycle away from 12 If you feel pain or dizziness while exercising moisture and dust Place a mat under the stop immediately and cool down exercise cycle to protect the floor 13 The exercise cycle does not have a free 6 Inspect and properly tighten all parts regular wheel the pedals will continue to move until ly Replace any worn parts immediately the flywheel stops 7 Keep children under the age of 12 and pets 14 The decal shown on page 3 has been placed away from the exercise cycle at all times on the exercise cycle If the decal is missing or if it is not legible please call toll free 8 The exercise cycle should not be used by 1 888 533 1333 and order a free replacement persons weighing more than 250 pounds decal Apply the decal in the location shown A WARNING Before beginning this or any exe
23. mm Screws 41 Be careful to avoid pinching the wire harnesses 11 Identify the Left Pedal 22 which is marked with an L Using an adjustable wrench firmly tighten the Left Pedal counterclockwise into the left arm on the Pulley 29 Tighten the Right Pedal not shown clock wise into the right arm on the Pulley Important Tighten both Pedals as firmly as possible After using the exercise cycle for one week retighten the Pedals For best performance the Pedals must be kept tightened Adjust the Left Pedal Strap 25 to the desired posi tion and press the end of the Left Pedal Strap onto the tab on the Left Pedal 22 Adjust the Right Pedal Strap not shown in the same way 12 Make sure that all parts are properly tightened before you use the exercise cycle Note After assembly is completed some extra parts may be left over Place a mat beneath the exercise cycle to protect the floor HOW TO OPERATE THE EXERCISE CYCLE HOW TO ADJUST THE SEAT HOW TO ADJUST THE PEDAL STRAPS 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 all of the way forward To adjust the seat push the seat lever down slide the seat for ward or backward and then firmly pull the seat lever back up To adjust the pedal straps first pull the ends of the straps off the tabs on the pedals Adjust the straps to the desired
24. rcise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using Sears assumes no responsibility for personal injury or property damage susiained by or through the use of this product BEFORE YOU BEGIN Congratulations for selecting the new PROFORM XP 90 exercise cycle Cycling is one of the most effective exercises for increasing cardiovascular fitness building endurance and toning the entire body The PRO FORM XP 90 exercise cycle offers an impressive array of features to let you enjoy this healthful exer cise in the convenience and privacy of your home For your benefit read this manual carefully before you use the exercise cycle If you have questions Book Holder after reading this manual please call 1 800 4 MY HOME 1 800 469 4663 To help us assist you please note the product model number and serial number before calling The model number is 831 215220 The serial number can be found on a decal attached to the exercise cycle see the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Fan U e Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Pedals continue
25. rogram press the Program button repeatedly until one of the two pulse program indicators lights Q Pulse Control Programs fto 90 max OL self select El Enter your age or a target heart rate If pulse program 1 is selected the word AGE will ide 35 flash in the lower LI part of the display You must enter your age to use this program If you have already entered your age press the Enter button and go to step 4 If you have not entered your age press the or button beside the Enter button to enter your age and then press the Enter button Note Once you have entered your age it will be saved in memory If pulse program 2 is selected the word RATE will flash in the lower part of the display You must enter a target heart rate to use this program See the chart on page 20 for heart rate guidelines If you have already entered a target heart rate press the Enter button and go to step 4 If you have not entered a target heart rate press the or but ton beside the Enter button and then press the Enter button Note Once you have entered a tar get heart rate it will be saved in memory RATE rere GRILLI Hold the handgrip pulse sensor It is not necessary to hold the handgrips continu ously during a pulse program however you must hold the handgrips frequently for the program to operate properly Each time you hold the hand grips keep your hands on the metal
26. t to change Note If the resistance of the pedals and or the pace guide does not change when a chirp is heard e Make sure that the iFIT com indicator 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 Monitor your progress with the display G 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 exercise cycle must be connected to your home computer See HOW TO CONNECT YOUR COMPUTER on page 15 In addi tion you must have an internet connection and an internet service provider A list of specific system requirements is found on our Web site Follow the steps below to use a program from our Web site i Turn on the console See step 1 on page 10 A Select the iFIT com mode To select the iFIT com mode press the Program button repeatedly until the iFIT com indicator lights Go to your computer and start an internet connection Start your Web browser if necessary
27. the program simply resume pedaling DI Use the pace guide to pace your exercise Throughout the program the pace guide above the program indicators will prompt you to increase or decrease your pedaling pace When one of the ee Owes RPM E DS indicators on the left side of the pace guide lights increase your pace when one of the indicators on the right side lights decrease your pace When the center indicator lights maintain your current pace Important The pace guide is intended only to provide a goal Make sure to pedal at a pace that is comfortable for you 5 Monitor your progress with the display See step 4 on page 10 G 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 PULSE PROGRAM Pulse program 1 is designed to keep your heart rate between 65 and 90 of your estimated 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 estimated maximum heart rate is 195 beats per minute Pulse program 2 is designed to keep your heart rate near a target heart rate that you select Follow the steps below to use a pulse program 1 Turn on the console See step 1 on page 10 2 Select one of the pulse programs To select a pulse p
28. to Handgrip Pulse Sensor Backrest 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 Wheel Leveling Foot Pedal Strap Handlebar Seat Lever RIGHT SIDE ASSEMBLY Assembly requires two persons Place all parts of the exercise cycle in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included tools and your own adjustable wrench ZL and Phillips screwdriver gt Use the drawings below to identify the small parts used for assembly The number in parenthesis below each drawing is the key number of the part from the PART LIST on page 21 The number following the key number is the quantity needed for assembly Note Some small parts may have been pre assembled If a part is not in the parts bag check to see if it has been pre assembled If a part is missing call toll free 1 888 533 1333 M6 Washer M8 Split M8 Nylon M10 Nylon M4 x 12mm M4x 20mm 66 4 Washer 55 9 Locknut 49 4 Locknut 72 4 Screw 41 6 Screw 56 1 A VII Mi M6 x 16mm Button M6 x 20mm Button M8 x 19mm Button M8 x 38mm Screw 8 4 Screw 63 3 Screw 40 5 Button Bolt 58 4 Mani L M8 x 16mm Button Screw 61 4 M10 x 112m
29. xer cise 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 work outs each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired Remember the key to success is make exer cise a regular and enjoyable part of your everyday life PART LIST Model No 831 215220 Key No Qty Key No Qty OONDOOABRWND O Aa A Ss HI SB S NT AIA AN a MK AH PD py AK i AH AK itl i i SH SK KF MK OOD I AK t D St Description Frame Upright Handlebar Console C Magnet Bracket Flywheel Axle M6 Nut M6 x 16mm Button Screw Seat Seat Carriage Assembly Seat Bracket Left Front Endcap Right Front Endcap Rear Stabilizer Endcap Front Stabilizer Rear Stabilizer Wheel Right Pedal Strap Leveling Foot Leg Right Pedal Left Pedal Book Holder Handlebar Endcap Left Pedal Strap Left Side Shield Right Side Shield Foam Grip Pulley Magnet Backrest Flywheel Washer Crank Bearing Set Flywheel C Magnet Resistance Cable Assembly Spring Resistance Motor Right Rail Cover M8 x 19mm Button Screw 3NM ANMA HRANMNNANTDDOMDAAARACNBAAAANADOAAAAA A Aw R1104A Des
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