ProForm 831.288230 Home Gym User Manual
Contents
1. 118 110 SSS ESSE 103 115 80 90 A Fat Burn Max Burn Aerobic To find the proper heart rate for you first find your age on either side of the chart ages are rounded off to the nearest ten years Next find the three numbers to the side of your age The three numbers are your training zone The lowest number is the recommend ed heart rate for fat burning the middle number is the heart rate for maximum fat burning the highest number is the heart rate for aerobic exercise Burning Fat To burn fat effectively you must exercise at a rela tively low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest num ber in your training zone as you exercise For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle num ber in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to t2. Model No 831 288230 Serial No The serial number is found in the location shown below Write the serial number in the space above ExERCISE EQUIPMENT e U E S TI ONS 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 Visit our website at Q www proform com new products prizes fitness tips and much more TABLE OF CONTENTS IMPORTANT PRECAUTIONS Lee 2 BEFORE YOU BEGIN siii seen dea bed dee ede eee ewe A ee ee Ee ee OG Bee Eee eS 3 ASSEMBLY ivonne pn dae A RR de Aaa Rata RR 4 HOW TO USE THE EXERCISE CYCLE 6 STORAGE AND TROUBLE SHOOTING 0 c eee nee 7 CONDITIONING GUIDELINES 9 PART LIST 5234404 pa E Gdn ae bi aaa wie a pew eee Resa wala ele en a RR 10 EXPLODED DRAWING Curia TE ia eed E eee A 11 HOW TO ORDER REPLACEMENT PARTS Back Cover FULL 90 DAY WARRANTY Back Cover IMPORTANT PRECAUTIONS A WARN ING To reduce the risk of serious injury read the following important precau tions before using the exercise cycle 1 Readall instructions in this manual before 8 When adjusting the seat insert the seat pin using the exercise cycle Use the exercise through one of the holes in the seat post cycle only as described see the drawing on page 3 Do not insert the seat pin under the seat post 2 lt is t
3. distance you have pedaled in miles e Calorie Displays the approximate number of Calories you have burned e Scan Displays the speed time distance and calo rie modes for 5 seconds each in a repeating cycle HOW TO OPERATE THE CONSOLE 1 To turn on the power press the on reset button or simply begin pedaling When the power is turned on the entire display will appear for two seconds The console will then be ready for operation 2 Select one of the five modes Scan mode When the power is turned on the scan mode will automatically be selected One mode indicator will show that the scan mode is selected and a flash ing mode indicator will show which mode is current ly displayed Note If a different mode is selected you can select the scan mode again by repeatedly pressing the mode button Mode Indicator Distance Calories Scan Speed time 3 To reset the display press the on reset button distance or calorie mode oI CI 4 To turn off the power simply wait for about four min To select one l l Ll utes Note The monitor has an auto off fea of these ture If the pedals are not moved and the moni modes for con Distance Calories Scan tor buttons are not pressed for four minutes tinuous display the power will turn off automatically in order to press the conserve the batteries mode button repeatedly The mode indicators will show which mode
4. is selected Make sure that the scan mode is not selected NOTE Your console displays speed in either miles per hour mph or revolutions per minute rpm If the displayed speed has a decimal point your console displays speed in miles per hour if the displayed speed does not have a decimal point your console displays speed in revolutions per minute Use the chart below to convert one unit of measurement to the other if desired RPM 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 160 170 180 190 200 MPH 2 4 6 8 10 12 14 16 18 20 22 24 26 28 30 32 34 36 38 40 KPH 32 65 97 130 162 194 227 259 291 324 356 389 421 453 486 518 550 583 61 5 648 If your console displays speed in miles per hour it displays distance in miles If your console displays speed in revolutions per minute it displays distance in total revolutions revs Use the chart below to convert one unit of measurement to the other if desired REVS 300 600 900 1200 1500 1800 2100 2400 2700 3000 3300 3600 3900 4200 4500 4800 5100 5400 5700 6000 MILES 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 KM 16 32 49 65 81 97 112 129 145 161 17 7 193 210 225 241 25 7 274 290 306 322 STORAGE AND TROUBLE SHOOTING Inspect and tighten all parts of the exercise cycle HOW TO STORE THE EXERCISE CYCLE regularly Replace any worn parts immediately When the exercise The exercise cycle can be cleaned with a soft damp cycle is not in use cloth Avoid spilling liquid on the console Kee
5. 54 1 1 2 13 UNC Nylon Locknut 55 1 Reed Switch Clamp 56 1 L Pin 57 2 Scissor Frame Spacer 58 1 Scissor Frame Sleeve 1 User s Manual Note refers to a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 10 EXPLODED DRAWING Model No 831 288230 R1098A 25 24 11 Model No 831 288230 QUESTIONS If you find that you need help assembling or operating the PROFORM 900L 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 900L 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 prepared to provide the following information The MODEL NUMBER of the product 831 288230 The NAME of the product PROFORM 900L The KEY
6. NUMBER and DESCRIPTION of the PART see the PART LIST and the EXPLODED DRAWING on pages 10 and 11 FULL 90 DAY WARRANTY to state For 90 days from the date of purchase if failure occurs due to defect in material or workmanship in this SEARS BIKE EXERCISER contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the BIKE EXERCISER free of charge This warranty does not apply when the BIKE EXERCISER is used commercially or for rental purposes This warranty gives you specific legal rights and you may also have other rights which vary from state SEARS ROEBUCK AND CO DEPT 817WA HOFFMAN ESTATES IL 60179 Part No 149020 R0400A Printed in China 2000 Sears Roebuck and Co
7. ent in the center of the Belt If the Drive Belt 14 is properly adjusted reattach the side shields and ped als If the Belt needs to be adjusted loosen the Nylon Locknut 54 on the left side of the Flywheel 29 To tighten the Belt turn the Adjustment Nut 30 clock wise to loosen the Belt turn the Adjustment Nut counterclockwise Make sure that the Flywheel is straight and tighten the Nylon Locknut 54 Reattach the side shields and pedals 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 Before beginning this or any exercise program 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 AGE Y MIN BPM 1 0 20 30 MAX BPM AGE 165 20 120 I55 30 40 5 145 40 so 10 140 50 60 105 130 60 70 95 125 70 80
8. ge Bolt 6 1 Handlebar 7 5 M4 x 16mm Screw 8 1 Left Pedal 9 1 Right Pedal 10 1 Left Side Shield 11 1 Right Side Shield 12 2 Handlebar Collar 13 4 Endcap 14 1 Drive Belt 15 1 Resistance Strap 16 1 Seat Pin 17 1 Frame Bushing 18 1 Seat Post Bushing 19 8 M5 x 12mm Screw 20 1 Seat Post 21 1 Seat 22 1 Large Pulley 23 2 Push Nut 24 1 Roller Axle 25 1 Roller 26 1 Bearing Assembly 27 1 Resistance Knob 28 1 Resistance Control Cable 29 1 Flywheel 30 1 M10 Nylon Locknut EXERCISE FREQUENCY To maintain or improve your condition plan three work outs each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired Caution Be sure to progress at your own pace and avoid overdoing it Incorrect or excessive training may result in injury to your health Remember the key to success is make exercise a regular and enjoyable part of your everyday life R1098A Key No Qty Description 31 1 Adjustment Sleeve 32 2 Flywheel Bushing 33 1 Flywheel Pulley Axle 34 2 Axle Cap 35 2 M4 x 12mm Screw 36 1 Scissor Axle 37 2 Crank Nut 38 1 Strap Clamp 39 7 M8 Locknut 40 3 M4 x 12mm Screw 41 1 Tension Spring 42 1 Clamp Screw 43 1 Resistance Spring 44 4 1 4 Washer 45 1 Clamp Nut 46 1 Rear Stabilizer 47 3 M8 Washer 48 1 Console 49 1 Reed Switch w Wire 50 1 M5 x 16mm Flat Head Screw 51 1 M10 Washer 52 1 Spring Clip 53 1 Crank
9. he muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate first exer cise for at least four O ES minutes Then stop Gi 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 stretch ing and light exercise A proper warm up increases your body temperature heart rate and circulation in preparation for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone During the first few weeks of your exercise pro gram 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 PART LIST Model No 831 288230 Key No Qty Description 1 1 Frame 2 1 Front Stabilizer 3 1 Scissor Frame 4 1 Magnet 5 4 Carria
10. he responsibility of the owner to ensure that all users of the exercise cycle are ade 9 Make sure that the seat pin is inserted into quately informed of all precautions the front of the frame and the seat post Never insert the seat pin into the back of the 3 Use the exercise cycle indoors away from frame moisture and dust Place the exercise cycle On a level surface with a mat beneath it to 10 Always keep your back straight when using protect the floor or carpet from damage the exercise cycle Do not arch your back 4 Inspect and tighten all parts regularly 11 If you feel pain or dizziness at any time Replace any worn parts immediately while exercising stop immediately and begin cooling down 5 Keep children under the age of 12 and pets away from the exercise cycle at all times 12 The exercise cycle is intended for in home use only Do not use the exercise cycle in 6 The exercise cycle should not be used by any commercial rental or institutional persons weighing more than 250 pounds setting 7 Wear appropriate clothing when exercising 13 The exercise cycle does not have a free do not wear loose clothing that could become wheel the pedals will continue to move until caught on the exercise cycle Always wear the flywheel stops athletic shoes for foot protection A WARN ING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons
11. onsole displays correct feedback When the Reed Switch is correctly adjusted reattach the left side shield and pedal HOW TO ADJUST THE RESISTANCE STRAP If there is not enough pedaling resistance when the resistance knob is turned to the highest setting the Resistance Strap 15 may need to be adjusted To adjust the Resistance Strap the left side shield must first be removed Refer to the instructions on page 7 and remove the left side shield Next turn the resistance knob to the lowest setting Locate and open the Strap Clamp 38 Grip the end of the Resistance Strap 15 and pull it up slightly While holding the end of the Resistance Strap fully close the Strap Clamp Turn the Crank 53 for a moment to make sure that there is not too much resis tance When the Resistance Strap is properly adjust ed reattach the left side shield and pedal HOW TO ADJUST THE DRIVE BELT The exercise cycle features a precision drive belt that must be kept properly adjusted If the belt causes excessive noise or slips as you pedal the belt should be checked To do this the side shields must first be removed Refer to the instructions on page 7 and remove the left side shield Next remove the right side shield in the same way com Press down on the center of the Drive Belt 14 between the front and rear pulleys There should be from 1 4 to 1 2 of movem
12. p the it can be folded for console out of direct sunlight or the display may be compact storage damaged Remove the batteries when storing the Remove the Spring exercise cycle Clip 52 and then pull out the L Pin BATTERY REPLACEMENT 56 Next fold the exercise cycle by If the console does not function properly the batteries bringing the seat should be replaced See assembly step 5 on page 5 and handlebars In addition make sure that the console wire is con toward one anoth nected to the reed switch wire er Store the exer cise cycle indoors away from mois ture and dust HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted In order to adjust the reed switch the Left Side Shield 10 must be removed Using an adjustable wrench turn the Left Pedal 8 clockwise and remove it from the Crank 53 Remove the three M4 x 12mm Screws 40 and the two M4 x 16mm Screws 7 from the Left Side Shield Make sure that the arm of the Crank is in the position shown in the drawing above Carefully slide the Left Side Shield forward off the arm of the Crank and remove it Next locate the Reed Switch 49 Turn the Crank 53 until the Magnet 4 is aligned with the Reed Switch Loosen but do not remove the M4 x 16mm Screw 7 Slide the Reed Switch slightly closer to or away from the Magnet Retighten the Screw Turn the Crank for a moment Repeat until the c
13. st the Seat first hold the Seat and remove the Seat Pin 16 Align one of the holes in the Seat Post 20 with the hole in the Frame 1 Insert the Seat Pin into the Frame and the Seat Post Caution Make sure to insert the Seat Pin through one of the holes in the Seat Post do not insert the Seat Pin under the Seat Post In addition make sure that the Seat Pin is inserted into the front of the Frame and the Seat Post as shown above HOW TO ADJUST THE PEDALING RESISTANCE To vary the intensity of your exercise the pedaling resis tance can be adjusted The resistance is controlled with the Resistance Knob 27 To increase the resistance turn the Resistance Knob clockwise to decrease the resis tance turn the Resistance Knob counterclockwise BATTERY INSTALLATION Before the console can be operated two AA batter ies must be installed If you have not installed batter ies see assembly step 5 on page 5 DESCRIPTION OF THE CONSOLE The console features five modes that provide instant exercise feedback during your workouts The modes are described below Speed Displays your pedaling speed in miles per hour Display Time Displays the elapsed time Distance Calories Scan Note If you stop pedaling for ten seconds or ca longer the time mode will pause e until you resume i ON RESET as 7 N x Mode Indicators e Distance Displays the total
14. that are labeled in the drawing below Handlebars Console Resistance Knob L Pin Roller Sideshield RIGHT SIDE ASSEMBLY Place all parts of the exercise cycle in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included allen wrench a phillips screwdriver 1 Pivot the Scissor Frame 3 and the Frame 1 to the position shown Insert the L Pin 56 through one side of Scissor Frame using the indicated holes and secure it with the Spring Clip 52 Hold the Front Stabilizer 2 against the saddle on the Frame 1 with the square holes facing away from the saddle Attach the Front Stabilizer with two Carriage Bolts 5 and two M8 Locknuts 39 Attach the Rear Stabilizer 46 to the saddle on the Scissor Frame 3 with two Carriage Bolts 5 and two M8 Locknuts 39 Insert the Seat Post 20 into the Frame 1 Align one of the holes in the Seat Post with the hole in the Frame Insert the Seat Pin 16 through the Frame and the Seat Post to select the desired seat height Make sure to insert the Seat Pin through one of the holes in the Seat Post do not insert the Seat Pin under the Seat Post Next attach the Seat 21 to the Seat Post 20 with three M8 Washers 47 and three M8 Locknuts 39 Note The Seat Washers and Locknuts may be pre attached to the bottom of the Seat and
15. two adjustable wrenches mn N Square Holes 4 Slide the Handlebar Collars 12 onto the Handlebars 6 Attach the Handlebars to the Scissor Frame 3 with eight M5 x 12mm Screws 19 Next slide the Handlebar Collars down over the Screws 5 The Console 48 requires two AA batteries not included Alkaline batteries are recommended Refer to the inset drawing Remove the battery door from the Console Press two batteries into the bat tery compartment Make sure that the negative ends of the batteries marked are touching Console the springs in the battery compartment Reattach the battery door Slide the Console 48 onto the console plate Make sure that the plastic clip on the back of the Console snaps into the tab on the console plate 7 AA Battery Door Connect the console wire to the Reed Switch Wire 49 6 Identify the Left Pedal 8 The Left Pedal is marked with an L Using an adjustable wrench tighten the Left Pedal counterclockwise into the left arm of the Crank 53 Tighten the Right Pedal 9 not shown clockwise into the Right arm on the Crank 7 Make sure that all parts are properly tightened before you use the exercise cycle HOW TO USE THE EXERCISE CYCLE HOW TO ADJUST THE SEAT For effective exercise the Seat 21 should be at the proper height As you pedal there should be a slight bend in your knees when the pedals are in the lowest position To adju
16. with pre existing health prob lems 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 Thank you for selecting the new PROFORM 900L exercise cycle The PROFORM 900L blends advanced engineering with contemporary styling to provide you with a low impact workout in the conve nience and privacy of your own home For your benefit read this manual carefully before you use the PROFORM 900L If you have questions after reading the manual please call our toll free HELPLINE at 1 800 736 6879 Monday through The decal shown at the right has been placed on the exer cise cycle If the decal is missing or if it is not legible call our toll free HELPLINE to order a free replacement decal Misuse of this product may result in serious injury Read user s manual Do not allow children on or around machine Replace label if damaged illegible or removed Seat Seat Post Seat Pin Saturday 7 a m until 7 p m Central Time excluding holidays To help us assist you please mention the product model number and serial number when call ing The model number is 831 288230 The serial number can be found on a decal attached to the PROFORM 900L see the front cover of this manual for the location of the decal Before reading further please familiarize yourself with the parts
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