ProForm 831.297001 Treadmill User Manual
Contents
1. 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 9 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 9 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 stop ex ercising and place LA two fingers on Gry 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 10 minutes of stretching and light exercise see SUGGESTED STRETCHES on page 15 A proper warm up increases your body temperature heart rate and circulation in prepa2. and aerobic exer cise This chart is also found on the console HEART RATE TRAINING ZONE C Fat Burn 20 145 165 120 MAX BPM Max Burn Aerobic 138 155 40 130 145 50 125 40 60 118 1 70 95 110 1 80 ED 103 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 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 14 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 9 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
3. comfort Incline Leg ASSEMBLY Assembly requires 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 the included allen wrench j and your own phillips screwdriver wp Extension Leg Screw 53 4 Latch Screw 35 2 1 With the help of a second person carefully lay the treadmill on its right side Insert one of the Extension Legs 34 into the treadmill as shown Make sure that the Base Pad 40 is on the indicated side of the Extension Leg Attach the Extension Leg with an Extension Leg Screw 53 Be sure to push on the head of the Extension Leg Screw while tightening it Attach the other Extension Leg 34 as described above With the help of a second person carefully raise the treadmill to the upright position so that both Extension Legs 34 are resting flat on the floor 2 Hold the treadmill firmly with both hands and lower the treadmill to the floor To decrease the possibility of injury bend your legs and keep your back straight 3 Hold one of the Handrails 1 at an angle as shown and fully insert the upper end into the right Upright 11 Keep the lower end of the Handrail away from the treadmill to avoid scratching the finish Next rotate the lower end of the Handrail to the position shown by the dotted line Note It may be necessary to pull back on the Handrail
4. minutes HOW TO CHANGE THE INCLINE OF THE TREADMILL The incline of the treadmill can be changed by raising or lowering the back end Before changing the in cline remove the key and unplug the power cord Hold the rear roller endcap with both hands When the back end of the treadmill is in the low est posi tion the incline is about 1096 Raise the back end until it clicks into position Note It may be necessary to shake the treadmill lightly so that it clicks into position The in cline will then be about 5 Raise the back end again until it clicks into position The incline will then be about 396 To lower the back end raise it past the highest po sition and then lower it CAUTION Before exercising push on the back of the treadmill to make sure that the incline legs are locked in position Do not place objects under the treadmill to change the incline change the incline only as described above Hold the Rear Roller Endcap in these locations Leg Incline HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill unplug the power cord Caution You must be able to safely lift 45 pounds 20 kg in order to raise lower or move the treadmill 1 Hold the treadmill with your hands in the locations shown at the right To decrease the possibility of injury bend your legs and keep your back straight As you raise the treadmill make sure to lift with your legs rath
5. near the arrow shown in order to position the Handrail against the bracket on the Extension Leg 34 3a Refer to drawing 3a Make sure that the hole in the bracket on the Extension Leg 34 is aligned with the hole in the 1 If the holes are not aligned rotate the Handrail away from the treadmill and slide the upper end of the Handrail slightly out of the Upright 11 see draw ing 3 Then rotate the lower end of the Handrail back to the position shown by the dotted line Repeat if neces sary until the holes are aligned Make sure that the lower end of the Handrail see drawing 3a is against the bracket on the Extension Leg Tighten an Extension Leg Screw 53 into the bracket and the Handrail Attach the other Handrail not shown as described above 4 Attach the Storage Latch 14 to the left Upright 11 with two Latch Screws 35 Be careful not to overtighten the Latch Screws 5 Remove the backing from the Adhesive Clip 89 Press the Adhesive Clip onto the right Upright 11 in the indi cated location Press the Allen Wrench 88 into the Adhesive Clip To protect the floor or carpet place the Treadmill Mat 91 under the treadmill N x 6 Make sure that all parts are tightened before you use the treadmill 6 OPERATION AND ADJUSTMENT THE PERFORMANT LUBE WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE a high per
6. the storage latch 2 Hold the treadmill firmly with both hands and lower the treadmill to the floor To decrease the possibility of in jury bend your legs and keep your back straight 11 TROUBLE SHOOTING Most treadmill problems can be solved by following the simple steps below Find the symptom that applies and follow the steps listed 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 1 SYMPTOM THE POWER DOES NOT TURN ON a Make sure that the power cord is plugged into a surge suppressor and that the surge suppressor is plugged into a properly grounded outlet see page 7 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 b After the power cord has been plugged in make sure that the key is fully inserted into the console See step 1 on page 9 c Check the circuit breaker located on the treadmill near the power cord If the switch protrudes as shown the circuit breaker has tripped To reset the circuit breaker wait for five Trioped minutes and then press the switch back in ppe Reset 2 SYMPTOM THE POWER TURNS OFF DURING USE a
7. Check the circuit breaker located on the treadmill frame near the power cord see 1 c 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 9 d If the treadmill still will not run please call our toll free HELPLINE 3 SYMPTOM THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY a Check the batteries in the console See BATTERY INSTALLATION on page 8 Most problems are the result of drained batteries b Remove the six screws from the hood Carefully remove the hood Locate the Reed Switch 44 and the Magnet 45 on the left side of the Pulley 50 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 necessary loosen the Screw 89 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 12 4 SYMPTOM THE WALKING BELT SLOWS WHEN WALKED ON a Use only a UL listed surge protector rated at 15 amps with a 14 gauge cord of five feet or less in length b If the walking belt is overtightened treadmill performance may decrease and the walking belt may be permanently damaged Remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear rol
8. FORM Before operating the console read the following SPEED 5 LU Ct nc nc UN TIME DISTANCE I 35 Or CALS FAT CALS Displays AWARNING woe Misuse of this ay result in serious injury Do starting treadmill user s manual and follow all warnings and operating instructions Never allow te ep fluids off console 5 PEED TRAINING ZONES PERFORMANCE AEROBIC Lic FAT BURN WARM UP RESET SPEED Ca NTROL precautions Do not stand on the walk ing belt when turning on the power Always wear the clip see the drawing at the left while using the treadmill When the key is removed from the console the walking belt will stop E Adjust the speed in small increments The training zones marked children to play on Speed Control beside the speed control are general guidelines only See page 14 for more information reduce the possibility of electric shock keep the console dry Avoid spilling liquids on the con Clip BATTERY INSTALLATION The console requires three AA batteries not in cluded Alkaline batteries are recommended Open the battery cover as shown below Insert three batter ies into the battery compartment making sure that the negative ends of the batteries are touching the springs in the battery compartment Close the bat tery cov
9. PRO FORM JA PERFORMANCE TREADMILL Model No 831 297001 Serial No The serial number is found in the location shown below Write the serial number in the space above for future reference Serial Number ExwerRciseE E QUIPMENT e Es TION S HELPLINE 1 800 736 6879 CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference USER S MANUAL SEARS ROEBUCK AND CO HOFFMAN ESTATES IL 60179 TABLE OF CONTENTS IMPORTANT PRECAUTIONS 2 BEFORE YOU BEGIN 4 3 news hx e XA Pe RA ae EG UR awa RR OR eed 4 ASSEMBLY DEP de weed Peu Peso NEQU PECORE PO dee Pe Cp 5 OPERATION AND ADJUSTMENT e e e 7 HOW FOLD AND MOVE THE TREADMILL 10 TROUBLESHOOTING rur Rura XR a RU RO A RR CR eae LAC CR ACA RD RR ee dia c 12 CONDITIONING GUIDELINES 14 ORDERING REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY ciu ees ia brem b Da Ru e deed dca debe eet aea Back Cover Note An EXPLODED DRAWING and a PART LIST are attached in the center of this manual Save the EXPLODED DRAWING and PART LI
10. ST for future reference IMPORTANT PRECAUTIONS A WARN ING To reduce the risk of burns fire electric shock or injury to persons read the following important precautions and information before operating the treadmill 1 Itis the responsibility of the owner to ensure 9 Wear appropriate exercise clothing when that all users of this treadmill are adequately using the treadmill Do not wear loose cloth informed of all warnings and precautions ing that could become caught in the treadmill Athletic support clothes are recommended for 2 Use the treadmill only as described both men and women Always wear athletic shoes Never use the treadmill with bare feet 3 Place the treadmill on a level surface with 8 wearing only stockings or in sandals feet of clearance behind it Do not place the treadmill on a surface that blocks any air 10 When connecting the power cord see page 7 openings To protect the floor or carpet from plug the power cord into a surge suppressor damage place the mat under the treadmill not included and plug the surge suppressor into a grounded circuit capable of carrying 15 4 Keep the treadmill indoors away from mois or more amps No other appliance should be ture and dust Do not put the treadmill in a on the same circuit Do not use an extension garage or covered patio or near water cord 5 Do not operate the treadmill where aerosol 11 Use only a single outlet surge suppressor products are used or wher
11. assembled See 19 20 21 22 23 ASSEMBLY on pages 5 and 6 and HOW TO MOVE THE TREADMILL on page 10 You must be able to safely lift 45 pounds 20 kg to raise lower or move the treadmill When folding or moving the treadmill make sure that the storage latch is fully closed Inspect and tighten all parts of the treadmill every three months Never insert any object into any opening Always unplug the power cord before per forming the maintenance 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 by an au thorized service representative only This treadmill is intended for in home use only Do not use this treadmill in any com mercial rental or institutional setting A WARN l NG 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 at the right has been placed on your treadmill 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 th
12. d 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 outlet 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 below 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 Grounded Outlet Grounding Plug Grounded Outlet Box Surge Suppressor Metal Screw The temporary adapter should be used only until a properly grounded outlet drawing 1 can be installed by a qualified electrician 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 qualified elec trician to determine if the outlet box cover is grounded before using an adapter CONSOLE DIAGRAM CAUTION PRO
13. e oxygen is being that is UL 1449 listed as a transient voltage administered surge suppressor TVSS The surge suppres sor must have a UL suppressed voltage rating 6 Keep children under the age of 12 and pets of 400 volts or less and a minimum surge dis away from the treadmill at all times sipation of 450 joules The surge suppressor must be electrically rated for 120 volts AC and 7 The treadmill should be used only by persons 15 amps weighing 250 pounds or less 12 Keep the power cord and the surge suppres 8 Never allow more than one person on the sor away from heated surfaces treadmill at a time 13 14 15 16 17 18 Never move the walking belt while the power is turned off Do not operate the treadmill if the power cord or plug is damaged or if the treadmill is not working properly See BE FORE YOU BEGIN on page 4 if the treadmill 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 treadmill is capable of high speeds Adjust the speed in small increments to avoid sudden jumps in speed To reduce the possibility of the treadmill overheating do not operate the treadmill continuously for longer than 1 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 treadmill until it is properly
14. ed 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 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 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 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 15 PART LIST Model No 831 297001 Key No Qty 3 Description Handrail Key Clip Console Screw Battery Cover Foot Rail Foot Rail Cap Screw Left Rail Cap Speed Potentiometer Speed Control Knob Console Assembly Upright Base Motor Belt Isolator Screw Storage Latch 4 Cable Tie 8 Cable Tie M
15. er push up on the battery cover tab and then push the tab forward as shown Be sure that the tab locks into place Battery Cover Ji Battery Cover Tab sole and use only a seal able water bottle STEP BY STEP CONSOLE OPERATION If there is a thin sheet of clear plastic on the face of the console remove it Before operating the console make sure that the power cord is properly plugged in See HOW TO PLUG IN THE POWER CORD on page 7 Next 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 on the page 8 to operate the console 4 Insert the key fully into the power switch Inserting the key will ON RESET button is not turn on the dis pressed or when the walking belt is started plays The displays will Note If you just in turn on when the stalled batteries the displays will already be on 2 Reset the speed control Slide the speed control down to the RESET position Note Each time the walking belt is stopped the speed control must be moved to the RESET position before the walking belt can be restarted PERFORMANCE AEROBIC FAT BURN WARM UP El Start the walking belt After you have moved the speed control to the RESET position slowly slide it upward until the walking belt begins to move at slow speed Carefully step onto the walk
16. er than your back Raise the treadmill about halfway to the vertical position 2 Move your right hand to the position shown and hold the treadmill firmly Raise the treadmill until the storage latch closes over the catch Make sure that the storage latch is fully engaged over the catch To protect the floor or carpet from damage place a mat under the treadmill Keep the treadmill out of direct sunlight Do not leave the treadmill in the stor age position in temperatures above 85 Fahrenheit HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to the stor age position as described above Make sure that the stor age latch is closed fully over the catch 1 Hold the upper ends of the handrails Place one foot on the base as shown 2 Tilt the treadmill back until it rolls freely on the front wheels Carefully move the treadmill to the desired loca tion Never move the treadmill without tipping it back or the base pads may come off To reduce the risk of injury use extreme caution while moving the tread mill Do not move the treadmill over an uneven surface 3 Place one foot on the base and carefully lower the tread mill until it is resting in the storage position 10 HOW TO LOWER THE TREADMILL FOR USE 1 Hold the upper end of the treadmill with your right hand as shown Using your left thumb press the storage latch and hold it Pivot the treadmill until the frame and foot rail are past
17. erial 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 Part No 149471 H02880 C R0998A Printed in Canada 1998 Sears Roebuck and Co
18. formance lubricant IMPORTANT Never apply silicone spray or other substances to the walking belt or the walking plat form Such substances will deteriorate the walking belt and cause excessive wear HOW TO PLUG IN THE POWER CORD DANG ER Improper connection of the equipment grounding conductor can result in an increased risk 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 qualified electrician Your treadmill like any other type of sophisticated electronic equipment can be seriously damaged by sudden voltage changes in your home s power Voltage surges spikes and noise interference can result from weather conditions or from other appliances being turned on or off To decrease the possibility of your treadmill being damaged always use a surge suppressor with your treadmill 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 grounde
19. ing belt and begin ex ercising 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 E Follow your progress with the three displays TIME DISTANCE display This display shows the elapsed time and the distance that you have walked or run on the treadmill Every seven seconds the display will change from one number to the other A colon will appear when the elapsed time is shown TIME DISTANCE SPEED display This display shows the speed of the walking belt in miles per hour SPEED CALORIES FAT CAL ORIES display This display shows the ap proximate numbers of calories and fat calories you have burned See FAT BURNING on page 14 Every seven seconds the display will change from one number to the other Arrows in the display will indicate which number is currently shown ON RESET When you are finished exercising stop the walking belt and remove the key Arrows CALS CALS To reset the displays at any time press the ON RESET button Step onto the foot rails stop the walking belt and remove the key from the console The displays will turn off about five minutes after the key is removed Note The displays will automatically turn off in order to conserve the batteries any time that the walking belt is stopped and the ON RESET button is not pressed for five
20. is manual Apply the decal in the location shown AWARNING Never allow children treadmill Storage latch must be fully engaged before treadmill is moved or stored BEFORE YOU BEGIN Thank you for selecting the new PROFORM J4 tread mill The J4 treadmill combines advanced technology with innovative design to let you enjoy an excellent form of cardiovascular exercise in the convenience and privacy of your home And when you re not exercising the unique J4 can be folded up requiring less than half the floor space of other treadmills For your benefit read this manual carefully before using the treadmill If you have additional questions please call our toll free HELPLINE at 1 800 736 6879 Storage Latch Walking Belt Foot Rail 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 num ber before calling The model number of the treadmill is 831 297001 The serial number can be found on a decal attached to the treadmill 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 Console Water Bottle Holder Bottle not included Upright RIGHT SIDE Circuit Breaker Cord Treadmill Mat Cushioned Walking Platform for maximum exercise
21. le Flag User s Manual Includes all parts shown in the box These parts are not illustrated 0076 188 ON I9POIN ONIAVHG Q3GO 1ldX3 The model number and serial number of your PROFORM J4 Model No 831 297001 treadmill are listed on a decal attached to the frame See the front cover of this manual to find the location of the decal QUESTIONS All replacement parts are available for immediate purchase or j 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 J4 When requesting help or service or ordering parts please be treadmill prepared to provide the following information apart is missing The NAME OF THE PRODUCT PROFORM J4 treadmill or you need to schedule repair service The MODEL NUMBER OF THE PRODUCT 831 297001 call our toll free HELPLINE The KEY NUMBER AND DESCRIPTION OF THE PART see the 1 800 736 6879 EXPLODED DRAWING and PART LIST included in this manual Monday Saturday 7 7 pm Central Time excluding holidays REPLACEMENT PARTS If parts become worn and need to be replaced call the following toll free number 1 800 FON PART 1 800 366 7278 FULL 90 DAY WARRANTY For 90 days from the date of purchase if failure occurs due to defect in mat
22. ler 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 2 to 3 inches off the walking platform The center of the walking belt should just touch 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 Rear Roller Adjustment Bolts is properly tightened c If the walking belt still slows when walked on please call our toll free HELPLINE 5 SYMPTOM THE WALKING BELT IS OFF CENTER WHEN WALKED ON a If the walking belt has shifted to the left first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjustment bolt clockwise and the right bolt counterclockwise 1 4 of a turn each Be careful not to over tighten 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 If the walking belt has shifted to the right first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn the left rear roller adjustment bolt counterclockwise and the right bolt clockwise 1 4 of a turn each Be careful not to over tighten 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 If the walking belt
23. otor Swivel Nut Pulley Flywheel Fan Motor Motor Pulley Flywheel Fan Wire Harness Hood Screw Motor Hood Hood Shield 3 4 Screw Controller Motor Swivel Bolt Motor Tension Nut Motor Tension Star Washer Motor Tension Washer Motor Tension Bolt Incline Leg Bolt Right Foot Rail Cap Adhesive Clip Extension Leg Latch Screw Wheel Bolt Wheel Wheel Nut Adj Washer Bumper Washer Base Pad Shock Latch Catch Reed Switch Clip Reed Switch Magnet Console Base Frame Pivot Spacer Left Platform Screw Isolator Front Roller Pulley Key No Qty SA32MAMDAAAAAAAANMAWANMNANNAHAANMAABA AA R0998A Description Front Roller Adj Bolt Incline Wheel Extension Leg Screw Power Cord Power Cord Grommet Circuit Breaker Frame Pivot Washer Frame Pivot Bolt Roller Guard Motor Belly Pan Cable Tie Clamp Rear Platform Screw Releasable Tie Choke Belt Guide Belly Pan Fastener Walking Belt Walking Platform Belly Pan Incline Leg Bolt Ratchet Screw Ratchet Spring Screw Ratchet Ratchet Spring Incline Leg Spacer long Incline Leg Spacer Incline Wheel Bolt Incline Leg Plate Incline Wheel Nut Ground Wire Ground Screw Incline Leg Rear Roller Adj Bolt Rear Endcap Latch Decal Rear Roller Frame Allen Wrench Reed Switch Screw Frame Pivot Spacer Right Treadmill Mat Short Belly Pan Screw Isolator Spacer Small Screw 8 White Wire Male Female 8 Black Wire Ma
24. ration for exercise Training Zone Exercise After warming up increase the intensity of your exer cise until your pulse is in your training zone for 20 to 60 minutes During the first few weeks of your exer cise program do not keep your pulse in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath A Cool down Finish each workout with 5 to 10 minutes of stretching 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 SUGGESTED STRETCHES The correct form for several basic stretches is shown in the drawings below 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 extend
25. slips when walked on first remove the key and UNPLUG THE POWER CORD Using the allen wrench turn both rear roller adjustment 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 2 to 3 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 6 SYMPTOM THE INCLINE SYSTEM STICKS a Raise the treadmill to the storage position See HOW TO FOLD THE TREADMILL FOR STORAGE on page 10 Pivot the incline leg several times to break in the incline system 13 CONDITIONING GUIDELINES WARNING Before beginning this or any exercise program 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 detailed exercise information ob tain a reputable book or consult your physician 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
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