ProForm 831.297470 Treadmill User Manual
Contents
1. E See will remain on for about five minutes Note Any time that the walking belt is stopped and no console buttons are pressed for five minutes the displays will automatically turn off HOW TO FOLD THE TREADMILL TO THE STORAGE POSITION Before folding the treadmill unplug the power cord Caution You must be able to safely lift 45 pounds 20 kg in order to raise the treadmill Hold the treadmill in the locations shown below To de crease the possibility of injury bend your legs and keep your back straight As you raise the treadmill make sure to lift with your legs rather than your back Raise the treadmill until it is almost vertical Next hold the upper end of the treadmill with your right hand as shown Using your left hand pull the treadmill knob to the left Pivot Lock Pin the treadmill until the lock pin is aligned T with the hole in the side of the treadmill frame refer to the inset drawing Slowly release the knob Make sure that the lock pin is inserted into the hole in the treadmill frame Treadmill Knob Note To protect the floor or carpet from damage place a mat under the CROSSTRAINER Keep the CROSSTRAINER out of direct sunlight Do not leave the CROSSTRAINER in the storage position in tem peratures above 85 Fahrenheit HOW TO EXERCISE ON THE TREADMILL A WARNING eefore beginning this or any exercise p2. And when you re not exercising the CROSSTRAINER can be folded up taking a fraction of the space needed for both a treadmill and a bench For your benefit read this manual and view the included videocassette before using the CROSS TRAINER If you have other questions please call our Bench Knob Backrest Seat Support Leg Lock Incline Knob Accessory Tray toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time ex cluding holidays To help us assist you please note the product model number and serial number before calling The product model number is 831 297470 The serial number can be found on a decal attached to the CROSSTRAINER see the front cover of this manual for the location Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Water Bottle Holder Water Bottle is not included Handrail Lock Pin Weight Walking Belt Foot Rail Rear Roller Adjustment Bolts Circuit Breaker Cushioned Walking Platform ASSEMBLY Assembly reguires two people Set the treadmill in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed Assembly requires a phillips screwdriver not included 1 With the hel
3. Hold the tread mill Knob with your left hand o and pull it to the left Pivot Lj the treadmill down a few inches Treadmill Knob Next hold the treadmill with both hands as shown below and lower the treadmill to the floor To decrease the possibility of injury bend your legs and keep your back straight THE PERFORMANT LUBE WALKING BELT The CROSSTRAINER features a walking belt coated with PERFORMANT LUBE a high performance lubricant IMPORTANT Never apply silicone spray or other substances to the walking belt or the walking platform Such substances will deteriorate the walking belt and cause excessive wear BATTERY INSTALLATION The console requires three AA batteries not included for operation Alkaline batteries are recom mended To install batteries first open the bat tery cover under the console as shown Next press three batteries into the battery compartment Make sure that the negative ends of the batteries marked are touching the springs in the battery compartment Close the battery cover Battery Cover Note If there is a thin sheet of clear film on the face of the console remove it ACAUTION Before operating the console read the following precautions e Do not stand on the walking belt when turn ing on the power Always wear the clip see the drawing on page 10 while using the CROSSTRAINER When the key
4. To identify the parts listed below refer to the EXPLODED DRAWING attached in the center of this manual Key No Qty CO ONOG ARAGOTD gt a a Nnan an a nkRo DOV VDB gt P Sn n n Description Backrest Backrest Screw Nut Backrest Support Bolt Left Backrest Frame Right Backrest Frame Bench Frame Spacer Bench Bracket Bench Bracket Bolt Bench Pivot Bolt Bench Support Pivot Bolt Backrest Support Bench Adjustment Bench Seat Bench Pin Bench Back Plastic Fastener Bench Leg Cap Bench Leg Bench Leg Pivot Bolt Bench Poster small Bench Poster large Bench Bottom Rear Roller Adj Bolt Adjustment Washer Rear Roller Endcap Screw Endcap Screw Rear Roller Endcap Latch Warning Decal Belly Pan Frame Solid Isolator Rear Isolator Screw Hood Anchor Isolator Rear Roller Left Foot Rail Right Foot Rail Walking Belt Motor Pivot Nut Walking Platform Screw Walking Platform Upright Spacer Magnet Reed Switch Sensor Wire Reed Switch Clip Ground Wire Upright Pivot Washer Front Roller Pulley Cage Nut Front Roller Adj Bolt Belt Guide Screw Key No Qty ANMNNAWBHHANMNMNMANHAHANMNMARFAHKA no Na a Se O ph N AH KH SH SH O PY YP Description Incline Bracket Bolt Incline Knob Incline Knob Sleeve Incline Nut Bench Lock Pin Bench Latch Bolt Bench Latch Washer Latch Fram
5. is removed from the console the walking belt will stop e The CROSSTRAINER is capable of high speeds Adjust the speed in small incre ments The training zones marked beside the speed control are general guidelines only See page 12 and view the included video cassette for more information e To reduce the possibility of electric shock keep the console dry Avoid spilling liquids on the console Use only a sealable water bottle DIAGRAM OF THE CONSOLE LED Track Monitor Displays TRAINING ZONE SPEED Performance FAST Aerobic Fat Burn Warm up Cool down SLOW SPEED CALS FAT CALS ON RESET AE RESET 2 INSERT KEY WER Speed Control Clip i Key Note If there is a thin sheet of clear plastic on the console remove it STEP BY STEP CONSOLE OPERATION EJ Start the walking belt Step onto the foot rails of the treadmill Find the clip attached to the key see the drawing above and slide the clip onto the waistband of your clothing Follow the steps below and on page 11 to operate the console 1 Insert the key fully into the power switch When the key is in C serted the first indi cator in the LED track will light The four dis plays will not turn on Le J until the ON RESET NKY button is pressed or the walking belt is star
6. knob to decrease the incline Follow your progress with the LED track and the four monitor displays The LED Track The LED track in the 00000 og PN center of the a console repre ACER Te sent a distance o el o of 1 4 mile As Oo000000 you exercise the indicators around the track will light one at a time until you have completed 1 4 mile The first indicator above the word START will then light and another lap will begin The TIME display This display shows the total time that you have walked or run on the treadmill The DISTANCE display This display shows the total distance that you have walked or run in miles DISTANCE The SPEED display This display shows the speed of the walking belt in miles per hour wH p I SPEED The CALORIES FAT CALORIES display This display shows the approximate numbers of calories and fat calories you have burned See FAT BURNING on page 12 Every seven seconds the display will change from one number to the other Arrows in the display will indicate which number is currently shown CALS FAT CALS Note The displays can be reset by pressing the ON RESET button When you are finished exercising stop the walking belt and remove the key Step onto the foot rails C stop the walking belt and remove the key from the console Store the key in a secure place After the key is removed the displays
7. stop ex ercising and place U C two fingers on OJ your wrist as shown Take a six second heartbeat count and multiply the result by ten to find your heart rate A six second count is used because your heart rate drops quickly when you stop exercising If your heart rate is too high or too low adjust the speed or in cline of the treadmill accordingly WORKOUT GUIDELINES A well rounded workout includes the following three important parts A Warm up Start each workout with 5 to 8 minutes of stretching and light exercise See SUGGESTED STRETCHES on page 13 A proper warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise After warming up increase the intensity of your exer cise until your heart rate is in your training zone for 20 to 60 minutes During the first few weeks of your exer cise program do not keep your heart rate in your train ing zone for longer than 20 minutes Breathe regularly and deeply as you exercise do not hold your breath A Cool down Finish each workout with 5 to 8 minutes of stretching 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 Hol
8. your body uses easily accessible carbohydrate calories for energy Only after the first few minutes does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your 12 training zone It may also be helpful to set the speed control on the console to FAT BURN to help you main tain the proper intensity level See page 10 Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise 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 speed and incline of the treadmill until your heart rate is near the highest number in your training zone It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level See page 10 High Performance Athletic Conditioning If your goal is high performance athletic conditioning set the speed control on the console to PERFOR MANCE to help you maintain the proper intensity level See page 10 Note During the first few weeks of your exercise program keep your heart rate near the low end of your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate
9. 12 repetitions without difficulty you may choose to use heavier weights CAUTION The CROSSTRAINER includes three pairs of hand weights Other hand held weights may be used with the CROSSTRAINER however do not put other weights on the weight rack or use weights weighing more than 20 pounds each Finish each workout with 5 to 8 minutes of stretching to cool down This will increase your flexibility and will help to reduce soreness It is very important to avoid overdoing it during the first few months of your exercise program and to progress at your own pace CAUTION If you feel pain or dizziness at any time stop immediately and begin cooling down EXERCISE FORM For the best results correct form is important Maintaining proper form means moving through the full range of motion for each exercise and moving only the appropriate parts of the body The photographs on the included chart show the correct starting and ending po sitions for each exercise Make sure to perform each exercise with a smooth steady motion Exhale as you exert yourself and inhale as you return to the starting position never hold your breath STAYING MOTIVATED To stay motivated try listening to music or watching television while you exercise It may also be helpful to work out with a training partner If desired use a calen dar to keep a record of your workouts and write key body measurements at the end of every month Remember the key to lasti
10. LUG THE POWER CORD Using the allen wrench turn both rear roller adjustment bolts counterclock wise 1 4 of a turn When the walking belt is properly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and run the treadmill for a Rear Roller Adjustment Bolts few minutes Repeat until the walking belt is properly tightened c If the walking belt still slows when walked on please call our toll free HELPLINE 17 HOW TO MOVE THE CROSSTRAINER Before moving the CROSSTRAINER make sure that the bench and treadmill are folded to the storage position and that the lock pins are fully engaged see HOW TO FOLD THE TREADMILL TO THE STOR AGE POSITION on page 11 and HOW TO FOLD THE BENCH TO THE STORAGE POSITION on page 14 To move the CROSSTRAINER first hold the handrails and place one foot on the base as shown Next tilt the CROSSTRAINER back until it rolls freely on the front wheels Carefully move the CROSSTRAINER to the desired location Place one foot on the base and carefully lower the CROSSTRAINER until it is resting on the base Never move the CROSSTRAINER without tipping it back or the base pads may come off To re duce the risk of injury use extreme caution while moving the CROSSTRAINER Do not move the CROSSTRAINER over an uneven surface 18 PART LIST Model No 831 297470
11. UIDELINES Your strength training program should include 3 work outs each week To give your body time to rest work outs should be on alternating days such as Monday Wednesday and Friday Instead of waiting for a convenient time to exercise plan a specific time The morning hours work well for many and the self discipline reguired to rise early and exercise may result in greater productivity throughout the day For others exercising before dinner offers a chance to wind down from the day s activities What ever time you choose be consistent and stick with it Each workout should include the following three essential parts 1 a warm up 2 6 to 10 exercises and 3 a cool down Begin each workout with 5 to 8 minutes of stretching to warm up see SUGGESTED STRETCHES on page 13 This will prepare the body for exercise by increas ing circulation delivering more oxygen to the muscles and raising the body temperature 15 Next perform 6 to 10 of the exercises shown on the in cluded chart To give balance and variety to your work outs vary the exercises from workout to workout Begin with 1 set of 12 repetitions for each exercise A repetition is one complete cycle of an exercise such as one sit up A set is a series of repetitions per formed without pausing As your fitness level in creases perform 2 or 3 sets for each exercise Always rest for at least 1 minute after each set When you can complete 3 sets of
12. ar the power cord see the drawing above If the circuit breaker has tripped wait for five minutes and then press the switch back in b Make sure that the power cord is plugged in c Remove the key from the console Reinsert the key fully into the console See step 1 on page 10 d If the treadmill still will not run please call our toll free HELPLINE The displays of the console do not function properly a Check the batteries in the console See BATTERY INSTALLATION on page 9 Most problems are the result of drained batteries move the hood Locate the Reed Switch 45 and the Magnet 44 on the left side of the Pulley 49 Turn the Pulley until the Magnet is aligned with the Reed Switch Make sure that the gap between the Magnet and the Reed Switch is about 1 8 If nec essary loosen the Screw 53 and move the Reed Switch slightly Retighten the Screw Re attach the hood and run the treadmill for a few minutes to check for a correct speed reading 16 PROBLEM The walking belt is off center or slips when walked on SOLUTION a If the walking belt has shifted to the left first re move the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjust ment bolt clockwise and the right bolt counterclock wise 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is cen
13. attached to the center of this manual The MODEL NUMBER OF THE PRODUCT 831 297470 Monday Saturday 7 am 7 pm Central Time excluding holidays The DESCRIPTION OF THE PART see the PART LIST on page 19 and the EXPLODED DRAWING attached to the center of this manual 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 Part No 141845 G04485 C R1297A Printed in USA 1997 Sears Roebuck and Co
14. counts then relax Repeat 3 times for both legs 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 HOW TO OPERATE THE WEIGHT BENCH HOW TO LOWER THE BENCH FOR USE To use the bench the treadmill must be folded to the storage position See HOW TO FOLD THE TREAD MILL TO THE STORAGE POSITION on page 11 To lower the bench first hold the end of the bench as shown do not hold the leg Using your right hand slide the bench knob to the right as far as possible Make sure that the knob is moved all of the way to the bench position Note KCT FR It may be nec essary to push on the leg while you slide the knob to the bench posi tion refer to the inset drawing above Lower the bench until the leg is resting on the floor HOW TO ADJUST THE BACKREST The backrest can be used in a level position or in either of two inclined positions When the bench is first lowered the backrest will be in the level position To adjust the backrest to one of the inclined positions first raise the backrest and lower the support see the draw ing below Rest the end of the support against either of the backrest stops as shown Make sure that the support is resting against one o
15. d 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 to cool down This will increase the flexibility of your muscles and will help to prevent post exercise problems Exercise Frequency To maintain or improve your condition complete three workouts each week with at least one day of rest be tween workouts After a few months you may com plete up to five workouts each week if desired The key to success is to make exercise a regular and enjoyable part of your everyday life With one leg in front 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 Siretch 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
16. d pets away from the CROSSTRAINER at all times 7 The CROSSTRAINER should be used only by persons weighing 250 pounds or less 8 The CROSSTRAINER should never be used by more than one person at a time 9 Wear appropriate exercise clothing when using the CROSSTRAINER Do not wear loose clothing that could become caught in the treadmill Athletic support clothes are recommended for both men and women 10 Always wear athletic shoes when using the CROSSTRAINER Never use the CROSS TRAINER with bare feet wearing only stockings or in sandals 11 Inspect and tighten all parts of the CROSS TRAINER regularly 12 When connecting the power cord see page 8 plug the power cord into a surge 13 14 15 16 17 18 19 20 21 suppressor not included and plug the surge suppressor into a grounded circuit capable of carrying 15 or more amps No other appliance should be on the same circuit Do not use an extension cord Use only a single outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor TVSS The surge sup pressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules The surge suppressor must be electrically rated for 120 volts AC and 15 amps Keep the power cord away from heated surfaces Never move the walking belt while the power is turned off Do not operate the CROSSTRAINER if the power cord or p
17. e Spacer Latch Slide Latch Latch Nut Latch Bracket Incline Leg Bolt Wheel Bolt Wheel Motor Flywheel Incline Leg 4 Cable Tie Tie Clamp Spring Screw Releasable Tie 7 1 2 Cable Tie Weight Rack Screw Lock Knob 2 lb Weight 4 lb Weight 6 lb Weight Left Weight Rack Lock Knob Spring Lock Pin Collar Incline Knob Bracket Latch Clip Treadmill Lock Pin Handrail Cap Motor Belt Console Base Screw Frame Guide Console Base Speed Control Knob Speed Potentiometer Battery Cover Console Bench Video Key Clip Right Weight Rack Motor Assembly Motor Pivot Bolt Upright Base Shock Frame Guide Motor Tension Washer Tension Star Washer Motor Tension Nut Wire Harness Front Wheel Bolt 19 Key No Qty 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 AA OAH Ss 2 2 OD 2 2 O ON ONY KH KH HNP NYP HAH NYPD A HH H O OL NN R1297A Description Front Wheel Front Wheel Nut Choke Power Cord Circuit Breaker Power Cord Grommet Allen Wrench Base Pad Upright Pivot Bolt Upright Pivot Washer Belly Pan Bench Lock Bolt Flange Nut Controller Hood Cover Hood Backrest Spacer Bench Pin Cap Front Belly Pan Screw Adhesive Clip Incline Cable 11 3 4 Cable Tie Bench Leg Lock Bench Lock Bracket Cable Lock Washer Incline Shock Shock Release Shock Nut Shoc
18. ec e RO ORM vi amp AEROBIC TRAINING CROSSTRAINER Model No 831 297470 Serial No Write the serial number in the space above for future reference E xemRcise EQUIPMENT O U E S TIO N S HELPLINE 1 800 736 6879 4A CAUTION Read all precautions and instruc tions in this manual before using this eguipment Save this manual for future reference USER S MANUAL SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 P RO ORM een a aecroBIc TRAINING CROSSTRAINER TABLE OF CONTENTS FUEL 90 DAY WARRANTY setacea laa e aa downto Er A obi sha ded boba cea fen ddd 2 IMPORTANT PRECAUTIONS 396 patent aae a V bal konate kb OA Ge bobi eed OETA Ea pe famed 3 BEFORE YOU BEGIN erea dei ot e ta epee Mekal AC a ROE a aa r a nn 5 ASSEMBLY Sreten aaa mobi a E pases A eee te pa ka Sees dale book 6 OPERATION AND ADJUSTMENT s 8 HOW TO EXERCISE ON THE TREADMILL a tenoa EEEa tenet nee 12 HOW TO OPERATE THE WEIGHT BENCH 0 14 HOW TO EXERCISE ON THE WEIGHT BENCH 2 anann annann 15 MAINTENANCE AND TROUBLE SHOOTING araara nera 16 HOW TO MOVE THE CROSSTRAINER eet 18 PART LIST a canis leet tea AE ea adnate ea Babe AE Abie dla saje ate donk peti ket polpeti fou 19 ORDERING REPLACEMENT PARTS ee Back Cover Note An EXPLODED DRAWING is attached to the center of this manual Save the EXPLODED DRAWING for future reference FULL 90 DAY WARRANTY For 90 days from the date of purchase
19. f the backrest stops Backrest Stops 14 To adjust the backrest to the level position first raise the backrest slightly Pivot the end of the support in the direction shown by the arrow Lower the backrest onto the bench frame HOW TO FOLD THE BENCH TO THE STORAGE POSITION Before folding the bench make sure that the backrest is adjusted to the level position Hold the bench seat with your right hand as shown Using your fingers push up the leg lock Next raise the bench to the vertical posi tion and hold it in place Using your right hand slide the bench knob to the left as far as possible Make sure that the knob is moved all of the way to the tread mill position Refer to the inset drawing Make sure that the lock pin is inserted in the hole into the bench frame Bench Knob Lock Pin CD PI HOW TO EXERCISE ON THE WEIGHT BENCH The CROSSTRAINER offers a variety of exercises designed to trim tone and strengthen the body Please read these guidelines before using the weight bench For more information view the included video cassette WARNING Before beginning any exercise pro gram consult your physician This is especially important for persons over the age of 35 or per sons with pre existing health problems STRENGTH TRAINING G
20. if failure occurs due to defect in material or workmanship in this SEARS TREADMILL EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the TREADMILL EXERCISER free of charge This warranty does not apply when the TREADMILL EXERCISER is used commercially or for rental pur poses 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 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of burns fire electric shock or injury to persons read the following important precautions and information before operating the PROFORM CROSSTRAINER 1 It is the responsibility of the owner to ensure that all users of the CROSSTRAINER are adeguately informed of all warnings and precautions 2 Use the CROSSTRAINER only as described in this manual 3 Place the CROSSTRAINER on a level surface with eight feet of clearance behind it Do not place the CROSSTRAINER ona surface that blocks any air openings To protect the floor or carpet from damage place a mat under the CROSSTRAINER 4 Keep the CROSSTRAINER indoors away from moisture and dust Do not put the CROSSTRAINER in a garage or covered patio or near water 5 Do not operate the CROSSTRAINER where aerosol products are used or where oxygen is being administered 6 Keep children under 12 an
21. intenance and adjustment procedures described in this manual Never remove the motor hood unless instructed to do so by an authorized service representa tive Servicing other than the procedures in this manual should be performed only by an authorized service representative The CROSSTRAINER is intended for in home use only Do not use the CROSSTRAINER in any 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 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 SAVE THESE INSTRUCTIONS The decal shown below has been placed on the CROSSTRAINER If the decal is missing or if it is not legible please call our toll free HELPLINE to order a free replacement decal see the back cover of this manual Apply the decal in the location shown AWARNING e Never allow children to play on or around treadmill e Storage latch must be fully engaged before treadmill is moved or stored BEFORE YOU BEGIN Congratulations for purchasing the revolutionary PROFORM CROSSTRAINER The unique CROSSTRAINER offers both aerobic exercise and strength training exercise to help you achieve total fitness in the convenience of your home
22. k Star Washer Shock Bracket Incline Shock Spacer Latch Assembly Incline Lever Shock Cushion Console Base Plug Incline Washer Nylon Washer 14 White Wire M F User s Manual Includes all parts shown in the box These parts are not illustrated vzeziy 0ZtZ67 LE8 ON I9POW DNIMVUG GAGOdXA 9t NI or gt 681 8EL el 9 Sel v z en pel vs pe v Srl LE VZ6ZLA 0Zy26 LE8 ON ISPON ONIMYVHA JAJO TdAXA The model number and serial number of your PROFORM Model No 831 297470 CROSSTRAINER 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 QUESTIONS special order when you visit your nearest SEARS Service Center If you find that To request service or to order parts by telephone call the toll free numbers listed at the left you need help assembling or operating the PROFORM When requesting help or service or ordering parts please be CROSSTRAINER prepared to provide the following information a part is missing The NAME OF THE PRODUCT PROFORM CROSSTRAINER or you need to schedule repair service call our toll free HELPLINE The KEY NUMBER OF THE PART see the PART LIST on page 1 800 736 6879 19 and the EXPLODED DRAWING
23. let that is properly installed and grounded in accordance with all local codes and ordinances This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illus trated in drawing 1 at the right A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2 pole receptacle as shown in drawing 2 if a properly grounded outlet is not available The temporary adapter should be used only until a properly grounded outlet drawing 1 can be installed by a gualified electrician Grounded Outlet Box Grounded Outlet Grounding Plug Grounded Outlet Box Surge Suppressor Metal Screw The green colored rigid ear lug or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw Some 2 pole receptacle outlet box covers are not grounded Contact a gualified elec trician to determine if the outlet box cover is grounded before using an adapter HOW TO LOWER THE TREADMILL FOR USE To use the treadmill the bench must be folded to the storage position See HOW TO FOLD THE BENCH TO THE STORAGE POSITION on page 14 Caution You must be able to safely lift 45 pounds 20 kg in order to lower the treadmill To lower the treadmill hold the upper end of the treadmill with your right hand as shown
24. lug is damaged or if the CROSSTRAINER is not working properly See BEFORE YOU BEGIN on page 5 if the CROSSTRAINER is not working properly Never start the treadmill while you are standing on the walking belt Always hold the handrails while using the treadmill The CROSSTRAINER is capable of high speeds Adjust the speed in small incre ments to avoid sudden jumps in speed To reduce the possibility of the treadmill overheating do not operate the treadmill continuously for longer than one hour Never leave the treadmill unattended while it is running Always remove the key when the treadmill is not in use Do not attempt to raise lower or move the CROSSTRAINER until it is properly assem bled You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the CROSSTRAINER 22 23 The CROSSTRAINER includes three pairs of hand weights Other hand held weights may be used with the CROSSTRAINER however do not put other weights on the weight rack or use weights weighing more than 20 pounds each Before moving the CROSSTRAINER make sure that the bench and treadmill are folded to the storage position and that the lock pins are fully engaged see HOW TO FOLD THE TREADMILL TO THE STORAGE POSI TION on page 11 and HOW TO FOLD THE BENCH TO THE STORAGE POSITION on page 14 24 25 26 Never insert any object into any opening Always unplug the power cord before per forming the ma
25. ng results is to make exer cise a regular and enjoyable part of your daily life MAINTENANCE AND TROUBLE SHOOTING Most problems can be solved by following the steps in this section If further assistance is needed call our toll free HELPLINE at 1 800 736 6879 Monday through Saturday 7 a m until 7 p m Central Time excluding holidays PROBLEM The power does not turn on SOLUTION a Make sure that the power cord is plugged into a surge suppressor and that the surge suppressor PROBLEM SOLUTION PROBLEM SOLUTION Check the circuit breaker located on the treadmill b Remove the six screws from the hood Carefully re is plugged into a properly grounded outlet see page 8 Use only a single outlet surge suppres sor that is UL 1449 listed as a transient voltage surge suppressor TVSS The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules The surge suppressor must be electrically rated for 120 volts AC and 15 amps After the power cord has been plugged in make sure that the key is fully inserted into the con sole See step 1 on page 10 frame near the power cord If the switch protrudes as shown the circuit breaker has tripped To reset Tripoed the circuit breaker wait for five minutes and then PR press the switch back in Reset The power turns off during use a Check the circuit breaker located on the treadmill frame ne
26. of electric shock Check with a qualified electrician or service man if you are in doubt as to whether the product is properly grounded Do not modify the plug provided with the product if it will not fit the outlet have a proper outlet installed by a gualified electrician The CROSSTRAINER like any other type of sophisti cated electronic eguipment can be seriously dam aged by sudden voltage changes in your home s power Voltage surges spikes and noise interference can result from weather conditions or from other appli ances being turned on or off To decrease the possi bility of the CROSSTRAINER being damaged always use a surge suppressor see drawing 1 at the right Surge suppressors are sold at most hardware stores and department stores Use only a single outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor TVSS The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules The surge suppressor must be electrically rated for 120 volts AC and 15 amps This product must be grounded If it should malfunc tion or break down grounding provides a path of least resistance for electric current to reduce the risk of elec tric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug Plug the power cord into a surge suppressor and plug the surge suppressor into an appropriate out
27. p of a second person carefully raise the Uprights 102 until the CROSSTRAINER is in the posi tion shown at the right 2 Locate the Left Weight Rack 82 which can be identi fied by the hole near the top Attach the Left Weight Rack to the left Upright 102 with six Weight Rack Screws 77 Attach the Right Weight Rack to the right Upright in the same manner not shown 3 Slide the Lock Pin Collar 84 and the Spring 83 onto the Lock Pin 87 Insert the Lock Pin into the left Upright 102 and the Left Weight Rack 82 Tighten the Treadmill Knob 78 onto the Lock Pin 4 Puta 2 lb Weight 79 on the upper hooks on the Right Weight Rack 99 Put a 4 lb Weight 80 on the center hooks on the Right Weight Rack Put a 6 lb Weight 81 on the lower hooks on the Right Weight Rack Put the remaining Weights on the Left Weight Rack not shown 5 Remove the backing from the Adhesive Clip 129 Press the Adhesive Clip onto the base of the Uprights 102 in the indicated location Press the Allen Wrench 116 into the Adhesive Clip 6 Make sure that all parts of the CROSSTRAINER are properly tightened To protect the floor or carpet from damage place a mat under the CROSSTRAINER HOW TO OPERATE THE TREADMILL HOW TO PLUG IN THE POWER CORD A DANGER Improper connection of the equipment grounding conductor can result in an increased risk
28. rogram consult your physician This is especially important for in dividuals over the age of 35 or individuals with pre existing health problems The following guidelines will help you to plan your ex ercise program Remember these are general guide lines only For more information view the included videocassette EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the de sired 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 and aerobic exer cise HEART RATE TRAINING ZONE MIN BPM MAX BPM Aerobic Ce Fat Burn Max Burn 20 125 145 120 138 40 115 130 110 125 105 118 95 110 80 90 103 165 155 145 140 130 125 115 To find the proper heart rate for you first find your age on the left side of the chart ages are rounded off to the nearest ten years Next find the three numbers to the right of your age The three numbers are your training zone The lower two numbers are recom mended heart rates for fat burning the higher number is the recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relatively low intensity level for a sustained period of time During the first few minutes of exercise
29. ted Note If you just installed batteries the displays will already be on 2 Reset the speed control Slide the speed control down to the RESET TRAINING ZONE SPEED J position Note Each ea time the walking belt Tea is stopped the l speed control must EP L be moved to the ae RESET position be ra E fore the walking belt can be restarted vse Sa SET 3 L M RESET 2 10 After you have moved the speed control to the RESET position slide it slowly upward until the walking belt begins to move at slow speed Carefully begin walking on the walking belt Change the speed of the walking belt as desired by sliding the speed control To stop the walking belt step onto the foot rails and slide the speed control to the RESET position Change the incline of the treadmill if desired To vary the intensity of your exercise the incline of the treadmill can be changed using the incline knob on the left foot rail Before changing the in cline stop the walking belt To increase the incline stand with your right foot near the back of the right foot rail Using your left foot press down the incline knob until the desired incline is reached To decrease the incline stand with your right foot near the front of the right foot rail while pressing down the incline knob Note It may be helpful to step off the treadmill when pressing down on the incline
30. tered b If the walking belt has shifted to the right first re move the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjust ment bolt counterclockwise and the right bolt clock wise 1 4 of a turn each Be careful not to overtighten the walking belt Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is centered c If the walking belt slips when walked on first re move the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller adjust ment bolts clockwise 1 4 of a turn When the walking belt is correctly tightened you should be able to lift each side of the walking belt 3 to 4 inches off the walking platform Be careful to keep the walking belt centered Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is properly tightened PROBLEM The walking belt slows when walked on SOLUTION a Use only a single outlet surge suppressor that is UL 1449 listed as a transient voltage surge sup pressor TVSS The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules The surge suppressor must be electrically rated for 120 volts AC and 15 amps b If the walking belt is overtightened treadmill perfor mance may decrease and the walking belt may be permanently damaged Remove the key and UN P
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