ProForm 545e Home Gym User Manual
Contents
1. 8 With the help of another person slide the Left Handlebar 8 onto the left axle on the Upright 3 while sliding the left Pedal Arm 12 onto the left Crank Arm 59 Note These parts fit tightly it may be helpful to use the rubber mallet In addition it may be helpful to rotate the left Crank Arm 59 to a different position Grease Tap a 5 8 Axle Cap 57 onto the left axle on the Upright 3 Tap a 3 4 Axle Cap 43 onto the left Crank Arm 59 Repeat this step to attach the Right Handlebar and the right Pedal Arm not shown 6 Attach the T Handle 10 to the Upright 3 with two M6 x 16mm Screws 54 and two M6 Black Nylon Locknuts 55 7 The Console 6 requires four AA batteries not included Alkaline batteries are recommended To install batteries look under the Console 6 and locate the two Battery Covers 66 there is one Batteries Battery Cover on each side Remove the Battery Covers by sliding them in the direction shown by the arrows on the Battery Covers Insert two batteries into each battery compartment make sure that all four batteries are turned so the negative ends marked are touching the springs in the battery com partments Then reattach the Battery Covers by slid ing them in the opposite direction 8 Make sure that all parts of the elliptical trainer are properly tightened Place a mat under the elliptical trainer2. consult your physi cian This is especially important for persons over the age of 35 or persons with pre exist ing health problems EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise HEART RATE TRAINING ZONES MIN e 125 120 115 110 105 95 90 FatBum BPM 145 138 118 110 103 MaxBum max Y 165 130 125 60 70 80 115 Aerobic AGE 20 To find the proper heart rate for you first find your age at the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your training zone The smallest number is the recommended heart rate for fat burning the middle number is the heart rate for maximum fat burning the largest number is the heart rate for aerobic exercise Burning Fat To burn fat effectively you must exercise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses easi ly accessible 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 t
3. PROFORM 545E a part is missing or you need to schedule repair 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 The model number and serial number of your PROFORM 545E are listed on a decal attached to the frame See the front cover of this manual to find the location of the decal All replacement parts are available for immediate purchase or 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 When requesting help or service or ordering parts please be pre pared to provide the following information The NAME OF THE PRODUCT PROFORM 545E The MODEL NUMBER OF THE PRODUCT 831 285960 The KEY NUMBER OF THE PART see page 14 The DESCRIPTION OF THE PART see page 14 FULL 90 DAY WARRANTY For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this SEARS ELLIPTICAL EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the ELLIPTICAL EXERCISER free of charge This warranty does not apply when the ELLIPTICAL EXERCISER is used commercially or for rental purposes This warranty g
4. To select the manual mode press the program select button until no number appears in the upper display The pro grams will be selected in the following order pro gram 1 interval program 2 aerobic program 3 fat burn manual mode Indicator Begin your workout If you selected the manual mode go to step 4 If you selected one of the pace pro grams two columns of bars will appear in the upper display The left column will show a target pace The right column will show your actual exercising pace Adjust your pace until the same number of bars appear in both columns The arrows on the right side of the upper display will show whether you need to increase or decrease your pace Each time the target pace changes during the program adjust your pace to keep both columns at the same height Target Pace Actual Pace Follow your progress with the six feedback modes The scan mode FAT CALS Repeatedly a 704 50 press the mode button until a bar appears above the scan symbol When the scan mode is selected the con sole will display the calories fat calories time distance and speed modes for seven seconds each in a repeating cycle Bar or PEN D A SCAN DISTANCE SPEED The calories fat calories CALS FAT CALS time distance E or speed e mode SCAN DISTANCE SPEED Repeatedly press the mode button until a bar appear
5. to protect the floor or carpet from damage HOW TO USE THE ELLIPTICAL TRAINER HOW TO EXERCISE ON THE ELLIPTICAL TRAINER To mount the elliptical trainer firmly hold the handle bars or the T handle and carefully step onto the pedal that is in the lowest position Next step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedal disks can turn in either direction it is recommended that you turn the pedal disks in the direction shown below however to give variety to your exercise you may choose to turn the pedal disks in the opposite direction To dismount the elliptical trainer allow the pedals to come to complete stop CAUTION The elliptical trainer does not have a free wheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the lowest pedal HOW TO ADJUST THE RESISTANCE OF THE PEDALS As you exercise you can adjust the resistance of the pedals with the resistance knob on the console To increase the resistance turn the knob clockwise to decrease the resistance turn the knob counterclockwise Resistance Knob DESCRIPTION OF THE CONSOLE PERSONAL COACH PACE PROGRAMS COACH ACTUAL CALS FAT CALS PROGRAM DISPLAY A WARNING To reduce risk of serious injury read and understand the user s manual all instructions and the
6. warnings before use Keep children away SCAN DISTANCE SPEED The innovative console offers a manual mode and three personal coach pace programs The pace pro grams are designed to help you achieve specific exer cise goals by pacing your exercise You can choose from a stamina building interval program an aerobic program and a special fat burning program The con sole also features six modes that display instant exer cise feedback The modes are described below Calories This mode shows the approximate number of calories you have burned Fat Calories This mode shows the approximate number of fat calories you have burned see Burning Fat on page 12 Time lf you select the manual mode this mode will show the elapsed time If you select one of the three pace programs this mode will count down the time remaining in the program Note When you stop exer cising the time will flash when it is displayed Distance This mode shows your total distance in miles Speed This mode shows your exercise pace in miles per hour Scan This mode displays the other five modes for seven seconds each in a repeating cycle HOW THE PACE PROGRAMS OPERATE When you use a pace program two columns of bars will appear in the upper display The left col umn represents a target pace and the right column shows your actual exercise pace The target pace will change periodically during the program as the target pace
7. 2 20 2 M10 Nylon Jam Nut 56 4 21 1 Flywheel Axle 57 2 22 2 Flywheel Bearing 58 1 23 1 Flywheel 59 2 24 1 Magnet 60 1 25 1 Sensor Wire Reed Switch 61 2 26 1 Resistance Control Cable 62 1 27 4 Stabilizer Endcap 63 1 28 1 Tension Spring 64 1 29 4 M10 Nylon Locknut 65 1 30 1 Belt 66 2 31 1 Left Pedal 1 32 1 Pulley w Shaft 2 33 2 Crank Arm Extension 1 34 1 M4 x 16mm Screw 1 35 2 5 16 Zinc Bolt 1 36 2 Pulley Bearing RO501A Description Pedal Disk M4 x 16mm Round Head Screw Handlebar Spacer Side Shield Bracket Pedal Arm Spacer Pedal Arm Bushing 3 4 Axle Cap M4 x 16mm Flat Head Screw Right Pedal 8 Flat Washer Clamp Nut Clamp Bolt Weld Spacer Resistance Knob M4 x 25mm Screw Return Spring M10 Washer M6 x 16mm Screw M6 Black Nylon Locknut Pivot Bushing 5 8 Axle Cap M4 x 64mm Screw Crank Arm 3 4 Plastic Spacer 5 16 Zinc Washer Right Handlebar Extension Wire Lower Cable Console Back Battery Cover User s Manual Side Shield Decal Warning Decal Hardware Kit Grease Packet Note indicates a non illustrated part indicates that an extra part may be included Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 EXPLODED DRAWING Model No 831 285960 ROSO1A SEARS Model No 831 285960 QUESTIONS If you find that you need help assembling or operating the
8. 30 minutes of exercising with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes A cool down with 5 to 10 minutes of stretching This will increase the flexibility of your muscles and will help to prevent post exercise problems 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 plan up to five workouts each week if desired Remember the key to success is make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in fro
9. PRO rORM545e elliptical trainer Patent Pending Model No 831 285960 Serial No Write the serial number in the space above for future reference Serial Number HELPLINE 1 800 736 6879 SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 CAUTION Read all precautions and instructions in this manual before using this equipment Keep this manual for future reference USER S MANUAL _ Visi rwebsite at Ex Visit ou Q www proform com new products prizes fitness tips and much more PRO rORM5415e elliptical trainer TABLE OF CONTENTS IMPORTANT PRECAUTIONS RA Rey eee Sd aa a e A 3 BEFORE YOUBEGIN 2 fera eee A RA 4 PART IDENTIFICATION CHART Li 5 ASSEMBLY cicala ae i ae 6 HOW TO USE THE ELLIPTICAL TRAINER 9 MAINTENANGE ipo ace opie Pde OS oa AA a 11 CONDITIONING GUIDELINES 0 0 0 0 12 Bate oe 14 EXPLODED DRAWING Pee ee ek eee ee 15 HOW TO ORDER REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY eee Back Cover IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the PROFORM 545E elliptical trainer Read all instructions in this manual before 8 Wear appropriate clothing when using the using the elliptical trainer elliptical trainer Alwa
10. able and the Extension Wire Press the Resistance Knob 50 onto the Resistance Cable 26 3 Find the Left Pedal 31 which has a ridge on the right side Attach the Left Pedal to one of the Pedal Arms 12 with three M4 x 19mm Round Head Screws 16 as shown Repeat this step to attach the Right Pedal to the other Pedal Arm not shown 4 Locate the Left Handlebar 8 there is an L sticker on the Left Handlebar for identification Apply a thin film of the included grease to the axle at the lower end of the Left Handlebar Slide a Handlebar Spacer 39 and the Pedal Arm 12 with the Left Pedal 31 onto the Left Handlebar 8 as shown Make sure that there are two Pedal Arm Bushings 42 in the Pedal Arm Note These parts fit tightly it may be helpful to use the rubber mallet Next refer to the PART IDENTIFICATION CHART on page 5 and identify the 3 4 Axle Caps 43 Tap a 3 4 Axle Cap onto the Left Handlebar Repeat this step to attach the other Pedal Arm 12 to the Right Handlebar 62 5 Slide a Weld Spacer 49 onto the left axle on the Upright 3 Make sure that the open side of the Weld Spacer is facing the Upright Apply a thin film of the included grease to the axles and crank arms in the locations indicated Slide a Pedal Arm Spacer 41 onto the left Crank Arm 59 Make sure that there are two Rear Pedal Arm Bushings 11 in the Pedal Arm 12 attached to the Left Handlebar
11. changes simply adjust your pace to keep both columns 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 Be sure to exercise at a pace that is comfortable for you RAMS COACH ACTUAL Target Pace Actual Pace The three graphs on the console PERSONAL COACH PACE PROGRAMS show how the target pace will change during the programs During the Aerobic program program 2 for example the target pace will gradually increase during the first half of the program and gradually decrease during the last half of the pro gram Each program will last for twenty minutes STEP BY STEP CONSOLE OPERATION Before the console can be operated batteries must be installed See assembly step 7 on page 8 Follow the steps below to operate the console 1 Turn on the power To turn on the power press the on reset button or simply begin exercising The entire dis play will appear for two seconds the console will then be ready for use Note If batteries were just installed the power will already be on 10 Select one of the three pace programs or the manual mode To select one of the pace programs repeatedly press the program select button A 1 2 or 3 will appear in the upper display to show which pro gram you have selected
12. he intensity of your exercise until your heart rate is near the smallest number in your training zone as you exercise For maximum fat burn ing adjust the intensity of your exercise until your heart rate is near the middle number 12 Aerobic Exercise To strengthen your cardiovascular system your exer cise must be aerobic Aerobic exercise 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 largest number in your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate first exer cise for at least four minutes Then stop exercising and place two fingers on your wrist as shown Take a six second heartbeat count and multiply the result by 10 to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop exercising WORKOUT GUIDELINES Each workout should include the following three parts A warm up consisting of 5 to 10 minutes of stretching and light exercise see page 13 A proper warm up increases your body temperature heart rate and cir culation in preparation for exercise Training zone exercise consisting of 20 to
13. health problems Read all instructions before using SEARS assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Congratulations for selecting the PROFORM 545E elliptical trainer The 545E is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimizing the impact on your knees and ankles And the unique 545E features adjustable resistance upper body and stationary handlebars and a multi mode exercise monitor to help you get the most from your exercise Welcome to a whole new world of nat ural elliptical motion exercise from PROFORM For your benefit read this manual carefully before you use the elliptical trainer If you have additional questions please call our toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is 831 285960 The serial number can be found on a decal attached to the elliptical trainer see the front cover of this manual for the location of the decal Before reading further please look at the drawing below and familiarize yourself with the parts that are labeled Water Bottle Holder Bottle not included Book Holder Resistance Knob T Handle Handlebar LEFT SIDE Pedal Upright Side S
14. hield Pedal Disk Pedal Arm PART IDENTIFICATION CHART Use the chart below to identify the small parts used in assembly The number in parenthesis below each part refers to the key number of the part from the PART LIST on page 14 The number after the dash indicates md gt i M4 x 16mm Round Head Screw 38 4 M6 x 16mm Screw 54 2 M6 Black Nylon Locknut 55 the quantity needed for assembly Note Some parts may have been pre attached for shipping If a part is not in the parts bag check to see if it has been pre attached sn M4 x 19mm Round Head Screw 16 6 M10 Nylon Locknut 29 I Weld Spacer 49 Ed O 3 4 Axle Cap 43 4 5 8 Axle Cap 57 2 JIC Pedal Arm Bushi Handlebar Spacer 39 Extra parts may be included ing 42 Rear Pedal Arm Bushing 11 4 OL Pedal Arm Spacer 41 3 ASSEMBLY Assembly requires two people Place all parts of the elliptical trainer in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires that you have a phillips screwdriver two adjustable wrenches XA a rubber dl and a pair pliers 1 While another person holds the Console 6 near the Upright 3 insert the Resistance Cable 26 down through the Upright 2 Wh
15. ile another person holds the Upright 3 near the Frame 1 as shown connect the Extension Wire 63 to the Sensor Wire 25 Next connect the Resistance Cable 26 to the Lower Cable 64 in the following way e Refer to drawing A Pull up on the metal bracket and insert the tip of the Resistance Cable 26 into the wire clip on the Lower Cable 64 as shown Refer to drawing B Firmly pull the Resistance Cable 26 and slide it into the metal bracket on the Lower Cable 64 as shown Refer to drawing C Using pliers squeeze the prongs on the upper end of the metal bracket together Slide the Upright 3 onto the welded bolts on the Frame 1 Make sure that the Resistance Cable 26 doesn t become caught on the Frame 1 or the Upright 3 Be careful to avoid pinching the Resistance Cable and the Sensor Wire 25 Bracket between the the Frame and the Upright Tighten gt an M10 Nylon Locknut 29 onto each welded bolt 26 3 While another person holds the Console 6 near the Upright 3 connect the console wire to the Extension Wire 63 Console Wire Make sure the slack Resistance Cable 26 is pulled up out of the Upright 3 Feed the slack Extension Wire 63 down into the Upright 3 Push the excess Resistance Cable into the Console 6 Attach the Console to the Upright with four M4 x 16mm Round Head Screws 38 Be careful to avoid pinching the Resistance C
16. ives 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 175096 RO501A Printed in China 2001 ICON Health amp Fitness Inc
17. nt of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 13 PART LIST Model No 831 285960 Key Key No Qty Description No Qty 1 1 Frame 37 2 2 2 T Handle Endcap 38 17 3 1 Upright 39 2 4 1 Right Side Shield 40 1 5 1 Left Side Shield 41 2 6 1 Console 42 4 7 2 Foam Handlebar Grip 43 4 8 1 Left Handlebar 44 1 9 2 M8 Lock Washer 45 1 10 1 T Handle 46 4 11 4 Rear Pedal Arm Bushing 47 1 12 2 Pedal Arm 48 1 13 15 M5 x 16mm Screw 49 2 14 1 Resistance Strap 50 1 15 1 Strap Buckle 51 4 16 6 M4 x 19mm Round Head Screw 52 1 17 2 1 4 Nylon Locknut 53 2 18 2 Adjustment Bracket 54 2 19 2 M6 Eyebolt 55
18. s below or above the name of the desired mode Note When the time mode is selected no bar will appear when the speed mode is selected the letters MPH will appear instead of a bar Make sure that there is not a bar above the word scan MAINTENANCE Inspect and tighten all parts of the elliptical trainer regularly Replace any worn parts immediately The elliptical trainer can be wiped clean with a soft cloth and mild detergent Do not use abrasives or solvents To prevent damage to the console keep liquids away from the console Use only a sealable water bottle in the console 11 If desired press the on reset button to reset the lower display Turn off the power To turn off the power simply wait for about six minutes If the pedals are not turned and the buttons are not pressed for six minutes the power will turn off automatically CONSOLE TROUBLE SHOOTING If the console does not function properly the batteries should be replaced To replace the batteries refer to assembly step 7 on page 8 STORAGE When storing the elliptical trainer remove the batter ies from the console Keep the elliptical trainer in a clean dry location away from moisture and dust CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results A WARNING Betore beginning this or any exercise program
19. ys wear athletic shoes for foot protection Use the elliptical trainer only as described in this manual 9 When mounting and dismounting the ellipti cal trainer always hold the handlebars or It is the responsibility of the owner to the T handle and step onto and off the pedal ensure that all users of the elliptical trainer that is in the lowest position are adequately informed of all precautions 10 Each time you stop exercising on the Place the elliptical trainer on a level surface elliptical trainer allow the pedals to come to with a mat beneath it to protect the floor or a complete stop before dismounting carpet Keep the elliptical trainer indoors away from moisture and dust 11 Always keep your back straight when using the elliptical trainer Do not arch your back Inspect and tighten all parts regularly Replace any worn parts immediately 12 If you feel pain or dizziness at any time while exercising stop immediately and Keep children under the age of 12 and pets begin cooling down away from the elliptical trainer at all times 13 The elliptical trainer is intended for in home The elliptical trainer should not be used by persons weighing more than 250 pounds use only Do not use the elliptical trainer in a commercial rental or institutional setting 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
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