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r " _ n " _ _ - _ _ _ _ . 3 4 5 s CrossWalk Model No . 831.294030 Serial No . TREADMILL EXERCISER User's Manual Number Decal erial • Assembly • Operation • Maintenance • Part List and Drawing Sears , Roebuck and Co . , Hoffman Estates , IL 60179
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_ _ _ - Fr _ _ M . 3 4 5 s CrossWalk TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover Note : An EXPLODED DRAWING and a PART LIST are attached in the center of this manual . 2
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IMPORTANT PRECAUTIONS i ! i ! iiiiii _ iiii
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The decals shown have been placed on your treadmill . If a decal is missing , or if it is not legible , please call toll - free 1 - 800 - 999 - 3756 to order a free replacement decal Protect yourseff and ( see the front cover of this manual ) . Apply the decal in the location shown . Note : others from risk of sedous The decals are not shown at actual size . injury . Read the user's manual and : Side rails w _ en i ' _ * Sland Only Onthe starting or stopping treadmill • Chan e sp _ erhn small _ ncre'nen s , HoW handrai _ lo preventfallins , and always wear ( he safe _ clip while opera _ ng lreadmiil , St _ o if yo _ feel faint , dizzy , et short of I _ eatn • Fully e _ gage storage I _ Ch bef _ e tre _ d - mill is mow _ or stored ¸ • Redu _ : e incline Ir _ its _ owest _ evel before f _ d _ ng _ readmlllinro s _ orage po , s _ n _ d h'e _ m _ l _ , _ ay from moving _ lir _ ers , and hai r , Never I1 " / to _ lju _ l [ ACAUTII N ] _ l is moving KEEPHANDSANDFEETAWAYI • Al _ ays _ atoes athl _ _ l While FROMTHISAREAWHILETHE | _ p _ atitlg IreadmiH TREADMILLISINOPERATION . J 4
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BEFORE YOU BEGIN Thank you for selectingthe revolutionaryPROFORM ® using the treadmill . Ifyou have questionsafter reading CROSSWALK 345s treadmill . The CROSSWALK 345s this manual , call 1 - 800 - . 4 - MY - HOME ® ( 1 - 800 - 469 - treadmillcombines advanced technologywith innova - 4663 ) . To help us assist you , pleasenotethe product tive designto help you get the most from your exercise modelnumber and serialnumberbeforecalling . The program inthe convenience and privacyof your home . modelnumber ofthe treadmillis831 . 294030 . The sedal And when you're notexercising , the unique CROSS - numbercan be found ona decal attachedto the tread - WALK 345s treadmill can be folded up , requiringless mill ( see the front coverof thismanualfor the location ) . than halfthe floor space of other treadmills . Before reading further , please review the drawing For your benefit , read this manual carefully before below and familiarize yourself with the labeled parts . Bookrack Water Bottle Holder ( Bottle is not included ) Console Upper Body Arms Key / Clip Upright Handrail Storage Latch - Circuit Breaker Walking Belt \ RIGHT SIDE - - . Cushioned Walking Platform for maximum exercise comfort BACK Rear Roller Adjustment Bolts 5
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ASSEMBLY Assembly requires two persons . Set the treadmill in a cleared area and removeall packing materials . Do not disposeof the packingmaterialsuntilassembly is completed . Note : The undersideof the treadmill walking belt is coated with high - performance lubdcant . During shipping , a small amount of lubricant may be transferred to the top of the walking belt or the shipping carton . This is a normal condition and does not affect treadmill performance . If there is lubricant on top of the walking belt , simply wipe off the lubricantwith a soft cloth and a mild , non - abrasive cleaner . Assembly requires the included allen wr _ and your own phillips screwdriver ( _ = = = = = - , rubber mallet _ , wire cutters _ , and needlenose pliers _ E ] _ , , . For help identifying the assembly hardware , see the drawings below . Note : The assembly hardware and other small parts are packaged in separate part bags . Do not open the part bags until instructed to do so . If a part is notin the parts bag , firstcheck to see if it has been pre - assembled , If a part is missing , call toll - free 1 - 800 - 999 - 3756 . 1 " Screw ( 99 ) - 2 3 / 4 " Screw ( 2 ) - 6 1 / 2 " Ground Screw 3 / 4 " Tek Screw ( 58 ) - 8 ( 75 ) - 1 D © 1 / 2 " Silver Screw 3 / 4 " Bolt ( 37 ) - 6 ( 48 ) - 1 Washer ( 38 ) - 6 Wheel Nut ( 32 ) - 2 1 . Make sure that the power cord is unplugged . - 62 With the help of another person , carefully raise the Uprights ( 69 ) to the vertical position . Insert one of the 63 Extension Legs ( 63 ) into the treadmill as shown . ( Note : It may be helpful to tip the Uprights as you insert the Extension Leg . ) Make sure that the Warning Decal ( 62 ) is in the position shown . Insert the other Extension Leg ( 63 ) in the same way . 6
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2 . With the help of another person , carefully lower the 2 Uprights ( 69 ) as shown . ( Note : It may be helpful to place your foot on one of the Extension Legs [ 63 ] as you tip the Uprights . ) Make sure that the Extension Legs re - f main in the Uprights , 58 Attach each Extension Leg ( 63 ) withtwo 3 / 4 " Tek Screws ( 68 ) . Attach four Base Pads ( 57 ) withfour 3 / 4 " Tek Screws 68 , II ( 58 ) as shown . Note : One replacement Base Pad may be included . If a Base Pad becomesworn and needs to be replaced , use the replacement Base Pad . 58 With the help of another person , carefully raise the Uprights ( 69 ) to the vertical position . 3 . Attach the Storage Latch ( 29 ) to the left Upright ( 69 ) with 3 two 1 " Screws ( 99 ) . Do not overtighten the Screws . 4 . Identify the Right Handrail ( 72 ) , which has a large hole in 4 42 the left side . Remove any ties from the bracket on the Right Handrail and from the Wire Harness ( 42 ) . Feed the Wire Harness up into the bracket on the Right Handrail and out of the large hole in the left side . ( Note : It may be helpful to use needlenose pliers to pull the Wire Harness out of the large hole . ) Press a Handrail Cap ( 76 ) onto the 38 lower end of the Right Handrail as shown . Insert the bracket on the Right Handrail ( 72 ) into the top of the Right Upright ( 69 ) so that the Handrail Cap ( 76 ) is resting against the Right Upright . Attach the Right Handrail and the Handrail Cap with three 3 / 4 " Bolts ( 37 ) and three Washers ( 38 ) as shown . Firmly tighten the indicated Bolt , but do not tighten the other Bolts yet . Attach the Left Handrail ( not shown ) as described above . Note : There is not a wire harness on the left side . 7
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5 . Attach the end of the groundwire to the small hole in the 5 side of the Right Handrail ( 72 ) with a Silver Ground Screw ( 75 ) . Ground Wire \ 6 . Loosenthe two Crossbar Screws ( 39 ) two turns ( only 6 47 one Crossbar Screw is shown ) . Place the Console Base ( 47 ) on the RightHandrail ( 72 ) and the Left Handrail ( not shown ) . Attach the Console Base withfour 3 / 4 " Screws ( 2 ) ( only two Screws are shown ) . Do not overtighten the Screws . Insert the Wire Harness ( 42 ) through the two indicated plasticties on the ConsoleBase ( 47 ) . Next , touch the Right Handrail ( 72 ) to discharge any static . See the 72 43 insetdrawing . Findthe 5 - pinconnectoronthe end of the Wire Harness . Insertthe connectorintothe red socketbe - neaththe console . The connector should slide easily into the socket and snap into place . If the connector does notslideeasilyand snapintoplace , turnthe connec - torand then insertit . Insertthe 6 - pin connectorintothe blacksocketbeneath the consolein the sameway . Make sure that the connectors and wires appear as 5 - pin 6 - pin shown in the inset drawing . IF THE CONNECTORS ARE NOT INSERTED PROPERLY , THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON . 7 . Insert the excess Wire Harness ( 42 ) into the large hole in 7 the side of the Right Handrail ( 72 ) . Securely tighten the 47 plastic ties on the bottom of the Console Base ( 47 ) to Ties 42 prevent the Wire Harness from slipping . Then , cut off the ends of the plastic ties . Route the Wire Harness ( 42 ) throughthe indicated open - ing in the Console Base ( 47 ) . Attach the Wire Cover to the Console Base ( 47 ) with a 1 / 2 " Silver Screw ( 48 ) . Note : Do not overtightn the 1 / 2 " Silver Screw . 7 ; Attach the Console Base ( 47 ) to the Crossbar ( 40 ) withtwo 3 / 4 " Screws ( 2 ) . Tighten the two Crossbar Screws ( 39 ) ® 40 48J : ' " ( only one Crossbar Screw is shown ) . I 2 8
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8 . Attacha Wheel ( 66 ) to the inner side of each Extension Leg ( 63 ) with a Wheel Bolt ( 64 ) and a Wheel Nut ( 32 ) as shown . Do not overtighten the Wheel Bolt . The Wheel should be able to spin freely . Lift the treadmill frame ( see HOW TO FOLD THE TREADMILL FOR STORAGE on page 11 ) , but do not latch it . Make sure that the frame is centered between the Handrails ( not shown ) . Firmly tighten the 314 " Bolts ( not shown ) used in assembly step 4 . Then , lower the frame to the floor . 9 . Make sure that all parts are properly tightened before you use the treadmill . Note : Extra hardware may be included . Keep the included allen wrenches in a secure place . The large allen wrench is used to adjust the walking belt ( see page 17 ) . To protect the floor or carpet , place a mat under the treadmill . 9
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OPERATION AND ADJUSTMENT THE PERFORMANT LUBETM WALKING BELT an equipment - groundingconductor and a grounding plug . Plug the power cord into a surge suppressor , Your treadmillfeatures a walking belt coated with and plug the surge suppressor into an appropriate PERFORMANT LUBETM , a high - performance lubricant . outlet that is properly installed and grounded in IMPORTANT ; Never apply silicone spray or other accordance with all local codes and ordinances . substances to the walking belt or the walking plat - Important : The treadmill is not compatible with form . Such substances will deteriorate the walking GFCl - equipped outlets . belt and cause excessive wear . This product is for use on a nominal 120 - voltcircuit , HOWTO PLUG IN THE POWER CORD and has a groundingplugthat lookslike the plugillus - trated in drawing 1 below . A temporaryadapter that looks likethe adapter illustratedin drawing2 may be used to connectthe surge suppressorto a 2 - pole receptacle as shown indrawing 2 if a propedy grounded outletis notavailable . Grounded Outlet Box _ ' - 1 . _ Surge Suppressor _ " _ . . . Grounding Pin Your treadmill , like any other type of sophisticated electronicequipment , can be seriouslydamaged by Grounding Pin sudden voltage changes in your home's power . Voltage surges , spikes , and noise interferencecan Grounded Outlet Grounding Plug resultfrom weather conditionsor fromother appliances being turned on or off . To decrease the possibility of 2 your treadmill being damaged , always use a surge ¢ € _ Grounded Outlet Box suppressor with your treadmill ( see drawing 1 at Adapter ^ the right ) . To purchase a surge suppressor , see ( _ J _ % _ ' _ 1 Surge suppressor your local Sears or call 1 - 800 - 366 - 7278 and order part number 146148 . 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 . There must be a The temporary adapter should be used only untila monitoring light on the surge suppressor to indi - properly grounded outlet ( drawing 1 ) can be installed cate whether it is functioning properly . Failure to by a qualifiedelectrician . use a properly functioning surge suppressor could result in damage to the control system of the The green - colored rigid ear , lug , orthe likeextending treadmill . If the control system is damaged , the from the adapter must be connected to a permanent walking belt may change speed or stop unexpect - ground such as a properly grounded outlet box cover . edly , which may result in a fall and serious injury . Whenever the adapter is used it must be held in place by a metal screw . Some 2 - pole receptacle outlet box This product must be grounded . If it should malfunc - covers are not grounded . Contact a qualified elec - tion or break down , grounding provides a path of least trician to determine if the outlet box cover is resistance for electric current to reduce the risk of elec - grounded before using an adapter . tric shock . This product is equipped with a cord having 10
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CONSOLE DIAGRAM Insert the key fully into the console . After a moment , the displays will light . Test the clip by carefully tak - ing a few steps backward until the key is pulled from the console . If the key is not pulled from the console , adjust the position of the clip , Follow the steps below to operate the console . _ ! Insert the key fully into the console . A few seconds after the key is inserted , the dis - playswill light . B Press the Start button or the Speed increase button to start the walking belt . A moment after the button is pressed , the walking belt will begin to move . Hold the handrails and begin walking . STEP - BY - STEP CONSOLE OPERATION As you exercise , change the speed of the walking Before operating the console , make sure that the belt as desired by pressing the Speed buttons . power cord is properly plugged in ( see page 10 ) . Theme Each time a button is pressed , the speed setting reset / off circuitbreaker , located on the treadmillfra will change by 0.1 mph ; ifa button is held down , near the power cord , should be in the reset position the speed setting will change in increments of 0.5 ( see page 16 ) . mph . Note : The console can display speed and distance in either miles or kilometers ( see Next , stand on the foot rails of the treadmill . Find the SPEED DISPLAY on page 12 ) , For simplicity , all clip attached to the key ( see the drawing above ) , and instructions in this section refer to miles . slide the clip onto the waistband of your clothes . 11
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To stopthe walking belt , press the Stop button . measurement is selected , remove the key and The elapsed time will begin to flash inthe then reinsert it . Time / Distancedisplay . To reset the displays , press the Stop button , re - Note : Duringthe first few minutes that the treadmill move the key , andthen reinsert the key . is used , inspect the alignment of the walking belt , and align it if necessary ( see page 16 ) . B Measure your heart rate if desired . To measure your I _ 1 Change the incline of the treadmill as desired . heart rate , standon To change the incline of the treadmill , presseither the foot rails and of the Inclinebuttonsuntilthe desired inclinelevel place yourthumb is reached , on the pulse sensor . Do not press too hard , or the circu - B Follow your progress with the three displays . lation in your TimelDistance thumb will be restricted and your pulse will not Mode Indicator display - - This display be detected . After a few seconds , the heart - showsthe elapsed time shaped indicatorin the Fat Calories / Calories / and the distance that F 81 Pulse displaywill beginto flash , one or two dashes you have walked or run . TIME DISTANCE ( - - ) will appear , and then your heart rate will be The displaywill change shown . Hold yourthumb onthe pulse sensorfor from one number to the about 15 secondsfor the mostaccurate reading . other every few seconds , as shown by the mode indicators . When the Stop button is pressed , the If the displayed heart rate appears to be too high elapsed time will flash . or too low , or if your heart rate is not displayed , lift your thumb off the pulse sensor for a few seconds . Fat CalorieslCalories / Then , place your thumb on the pulse sensor as de - scribed above . Remember to stand still while mea - dPisuplslaey dsishpolwasy - - Tthheisap - 1 l _ il _ ] suring your heart rate . proximate numbers of FATCALS , PULSE fat calories and calories B When you are finished exercising , remove the you have burned ( see key . FAT BURNING on page 18 ) . The display will change from one number to the other every few Step ontothe foot rails , press the Stop button , and seconds , as shown by the mode indicators . The removethe keyfrom the console . Keep the key in a display will also show your heart rate when you secureplace . Move the reset / offcircuitbreaker to use the pulse sensor ( see step 5 ) . the off positionand unplugthe power cord . Speed display - - This display shows the speed of the walking belt [ 3 . - . ] SPEED Note : The console can tance in either miles or display speed and dis - [ E ] kilometers . To change FAT CALS PULSE the unit of measure - ment , hold down the Stop button , insert the key into the console , and continue to hold the Stop button for a moment , An " E " for English miles or an " M " for metric kilometers will appear in the Fat Calories / Calories / Pulse dis - play . Press the Speed increase button to change the unit of measurement . When the desired unit of 12
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HOW TO USE THE UPPER BODY ARMS As you walk on the treadmill , you can either hold the handrails or use the upper body arms . To exercise your arms , shoulders , / and back for a total body workout , move the upper body arms forward and back as you walk on the treadmill . To vary the intensityof your upper body exercise , the resistance of the upper body arms can be adjusted . To increase the resis - tance , turn the resistance knobs clockwise ; to decrease the re - sistance , turn the knobs counterclockwise . 13
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HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill , adjust the incline to the lowest position , If this is not done , the treadmill may be per - manently damaged . Next , unplug the power cord . CAUTION : You must be able to safely lift 45 pounds ( 20 kg ) to raise , lower , or move the treadmill . 1 . Hold the treadmill with your hands in the locationsshown at the right . To decrease the possibility of injury , bend your legs and keep your back straight . As you raise the tread - mill , make sure to lift with your legs rather than your back . Raise the treadmill about halfwayto the vertical posi - tion . 2 . Move your right hand to the position shownand holdthe treadmill firmly . Using your left thumb , press the storage latch to the left . 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 sun - light . Do not leave the treadmill in the storage position in Engaged temperatures above 85 ° Fahrenheit . HOW TO MOVE THE TREADMILL Before moving the treadmill , convert the treadmill to the storage L position as described above . Make sure that the frame is se - curely held by the storage latch . 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 location . To re - duce the risk of injury , use extreme caution while mov - ing the treadmill . Do not move the treadmill over an un - even surface . _ Front Wheels 3 . Place one foot on the base , and carefully lower the treadmill until it is resting in the storage position . 14
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HOW TO LOWER THE TREADMILL FOR USE 1 . Hold the upper end of the treadmill withyour right hand . Press the storage latch to the left . Pivot the treadmill down until the frame and foot rail are past the storage latch . Storage I Ili ! / ' e'ch l 2 . Hold the treadmill firmly with both hands , and lower the tread - mill to the floor . Do not drop the treadmill frame to the floor . To decrease the possibility of injury , bend your legs and keep your back straight . 15
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TROUBLESHOOTING 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 toll - free 1 - 800 - 4 - MY - HOME ® ( 1 - 800 - 469 - 4663 ) . 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 is pluggedinto a properlygroundedoutlet ( see page 10 ) . Use only a single - outletsurge suppres - sorthat meets all of the specificationsdescribed on page 10 . Important : The treadmill is notcom - patible withGFCl - equipped outlets . b . After the power cord has been plugged in , make sure that the key is fully inserted into the console . C , Check the reset / offcircuitbreaker located on the treadmillframe near the power cord . If the switch protrudesas shown , the circuitbreaker has tripped . To reset the circuitbreaker , wait for five minutes Reset _ _ ripped _ and then pressthe switchback in . PROBLEM : The power turns off during use SOLUTION : a . Check the circuit breaker located on the treadmill frame near the power cord ( see the drawing above ) . If the circuitbreaker has tripped , wait for five minutesand then pressthe switchback in . b , Make sure that the power cord is plugged in . If the power cord is plugged in , unplug it , wait for five minutes , and then plug it back in . c . Remove the key from the console . Reinsertthe key fully into the console . d . If the treadmill still will not run , please call toll - free 1 - 800 - 4 - MY - HOME ® ( 1 - 800 - 469 - 4663 ) . PROBLEM : The displays of the console do not function properly SOLUTION : a . Remove the key fromthe console and UNPLUG THE POWER CORD . Remove the two 3 / 4 " Screws ( 2 ) from the Hood ( 1 ) , and carefullypivotthe Hoodoff . Locate the Reed Switch ( 10 ) and the Magnet ( 18 ) on the left side of the Pulley ( 17 ) . 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 56 ( 56 ) 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 . Top ViewII 16
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PROBLEM : The walking belt slows when walked on SOLUTION : a . Use onlya single - outlet surge suppressorthat meets all of the specifications describedon page 10 . b , If the walking belt is overtightened , treadmill perfor - b mance may decrease and the walkingbelt may be - come damaged . Remove the key and UNPLUG THE POWER CORD . Usingthe allen wrench , turn both rear roller adjustmentboltscounterclockwise , 1 / 4 of a turn . When the walking belt is properlytightened , you should be able to lifteach side of the walkingbelt 2 to 3 inches off the walkingplatform . Be careful to keep the walking belt centered . Plug in the power cord , in - sert the key , and run the treadmill fora few minutes . Rear Roller Adjustment Bolts Repeat untilthe walkingbelt is properlytightened . c . If the walking belt still slows when walked on , please call toll - free 1 - 800 - 4 - MY - HOME ® ( 1 - 800 - 469 - 4663 ) . PROBLEM : The walking belt is off - center or slips when walked on SOLUTION : a . If the walking belt is off - center , first remove the key a and UNPLUG THE POWER CORD . If the walking 1 belt has shifted to the left , use the allen wrench to turn the left rear roller bolt clockwise 1 / 2 of a turn ; if the walking belt has shifted to the right , turn the bolt counterclockwise 1 / 2 of a turn . 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 . b , If the walking belt slips when walkedon , first remove the key and UNPLUG THE POWER CORD . Using the allen wrench , turn both rear roller bolts clockwise , 1 / 4 of a turn . When the walking belt is correctly tight - ened , you should be able to lift each side of the walk - ing 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 carefully walk on the treadmill for a few minutes . Repeat until the walking belt is properly tightened . PROBLEM : ONE OF THE UPPER BODY ARMS SQUEAKS DURING USE SOLUTION : a . Correcting this problem requires a small amount of white marine grease , available at most hardware 105 stores . Turn the Resistance Knob ( 109 ) counterclock - wise until it can be removed . Remove the Resistance Cone ( 108 ) and the Upper Body Arm ( 117 ) , along 112 with the 318 " Washers ( 5 ) , Spring Washer ( 111 ) , 111 Thrust Washers ( 112 ) , and Thrust Bearing ( 113 ) . ( Note : If the Resistance Sleeve [ 107 ] or Resistance Plate [ 27 ] comes out of the Resistance Bracket [ 105 ] or Resistance Cone , pressit back in . ) Apply a thin 5 layer of white marine grease to the outer surface of the Resistance Cone ( 108 ) . Reattach all parts in the order shown at the right . 17
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CONDITIONING GUIDELINES ergy . 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 tread - mill until your heart rate is near the lowest number in your training zone . For maximum fat burning , adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone . 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 The following guidelines will help you to plan your ex - prolonged periods of time . This increases the demand ercise program . For more detailed exercise informa - on the heart to pump blood to the muscles , and on the tion , obtain a reputable book or consult your physician . lungs to oxygenate the blood . For aerobic exercise , adjust the speed and incline of the treadmill until your EXERCISE INTENSITY heart rate is near the highest number in your training zone . Whether your goal is to burn fat or to strengthen your cardiovascular system , the key to achieving the WORKOUT GUIDELINES desired results is to exercise with the proper intensity . The proper intensity level can be found by using your Each workout should include the following three parts : heart rate as a guide . The chart below shows recom - mended heart rates for fat burning and aerobic exercise . A Warm - up - - Start each workout with 5 to 10 minutes of stretching and light exercise . A proper warm - up in - creases your body temperature , heart rate and circula - HEART RATE TRAINING ZONES tion in preparation for exercise . AEROBIC 165 155 _ 4B 140 130 125 115 MAX FAT BURN 145 138 130 125 118 110 103 Training Zone Exercise - - - After warming up , increase FAT BURN 125 120 llB 110 105 95 90 Ag e 20 30 40 50 60 70 80 the intensityof your exercise untilyour pulse is in your trainingzone for 20 to 60 minutes . ( Duringthe firstfew weeks of your exercise program , do not keep your pulse inyour trainingzone for longer than20 minutes . ) To find the proper heart rate for you , first find your age Breathe regularly and deeply as youexercise - - never near the bottom of the chart ( ages are rounded off to hold your breath . the nearest ten years ) . Next , find the three numbers above your age . The three numbers define your " train - A Cool - down - - Finish each workout with 5 to 10 min - ing zone . " The lower two numbers are recommended utes of stretching to cool down . This will increase the heart rates for fat burning ; the higher number is the flexibility of your musclesand will help prevent post - recommended heart rate for aerobic exercise . exercise problems . To measure your heart rate during exercise , use the EXERCISE FREQUENCY pulse sensor . If your heart rate is too high or too low , adjust the speed and incline of the treadmill . To maintain or improve your condition , complete three workouts each week , with at least one day of rest be - Fat Burning tween workouts . After a few months , you may com - plete up to five workouts each week if desired . The key To burn fat effectively , you must exercise at a relatively to success is to make exercise a regular and enjoyable low intensity level for a sustained period of time . part of your everyday life . During the first few minutes of exercise , your body uses easily accessible carbohydrate calories for en - 18
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SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right . Move slowlyas you stretch - - never bounce . 1 . Toe Touch Stretch Stand with your knees bent slightlyand slowlybend forwardfrom your hips . Allow your back and shouldersto relax as you reach down toward your toes as far as possible . Holdfor 15 counts , then relax . Repeat 3 times . Stretches : Hamstrings , back of knees and back . 2 . Hamstring Stretch Sit with one leg extended . Bring the soleof the opposite foot to - ward 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 . CalflAchilles 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 ten - dons , bend your back leg as well . Stretches : Calves , achilles ten - dons 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 but - tocks as possible . Hold for 15 counts , then relax . Repeat 3 times for each leg . Stretches : Quadriceps and hip muscles . 5 . Inner Thigh Stretch Sit with the solesof 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 . 19
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PART LISTmModel No . 831.294030 R10o3c Key Key Key No . Qty . Description No . Qty . Description No . Qty . Description 1 1 Hood 42 1 Wire Harness 85 2 IsolatorCushion 2 15 3 / 4 " Screw 43 1 Console 86 1 Frame 3 1 Motor Belt 44 1 Wire Cover 87 4 Releasable Tie 4 1 Motor Tension Bolt 45 4 Resistance Bracket 88 1 Incline MotorWire 5 9 3 / 8 " Washer Bolt 89 2 Cable Tie Clamp 6 1 Motor Star Washer 46 1 Bookrack 90 1 Ground Wire 7 1 Flywheel 47 1 Console Base 91 1 Left Rear Endcap Pad 8 1 Motor 48 1 1 / 2 " Silver Screw 92 2 Rear Roller 9 * 1 Motor Assembly 49 2 1 / 2 " Console Screw AdjustableBolt 10 1 Reed Switch 50 1 Key / Clip 93 1 Right Rear Endcap 11 1 LatchWarning Decal 51 1 Incline Motor 94 1 Allen Wrench 12 2 Frame Spacer 52 1 Incline Bracket 95 1 Left Rear Endcap 13 5 Frame Pivot 53 2 Incline Motor Bolt 96 1 Walking Belt Nut / Motor Nut 54 2 Clevis Pin 97 1 Walking Platform 14 2 Frame Pivot Bolt 55 2 Cotter Pin 98 1 RightFoot Rail 15 4 Walking Platform 56 1 Motor ControllerWire 99 2 LatchScrew Screw 57 4 Base Pad 100 1 Rear Roller 16 1 Left Foot Rail 58 12 3 / 4 " Tek Screw 101 2 PlasticTie 17 1 FrontRoller / Pulley 59 1 Controller 102 6 Rear Endcap cScrewket 18 1 Magnet 60 1 LiftFrame 103 1 Motor MountBra 104 2 Resistance Bolt 19 1 Motor Pivot Bolt 61 " 2 ExtensionLeg 20 2 Motor BracketBolt Assembly 105 2 Resistance Bracket 21 1 Right Foot Rail 62 2 Warning Decal 106 4 Star Washer Endcap 63 2 ExtensionLeg 107 2 Resistance Sleeve 22 2 Belly Pan Clip 64 2 3 1 / 2 " Bolt 108 2 Resistance Cone 109 2 Resistance Knob 23 1 Front Roller 65 4 Base Endcap Adjustment Bolt 66 2 Wheel 110 2 Upright Insert 24 1 Left Upper Body Arm 67 1 Console Waming 111 2 Spring Washer w / Foam Grip Decal 112 4 Thrust Washer 25 1 Right Upper Body 68 4 8 " Cable Tie 113 2 Thrust Bearing Arm w / Foam Grip 69 1 Base 114 2 Foam Grip 26 6 Ground Screw 70 1 Grommet 115 1 Power Board w / Clips 27 2 Resistance Plate 71 1 Left Handrail # 1 8 " Blue Wire , 2F 28 1 Motor Tension Nut 72 1 Right Handrail # 1 4 " Blue Wire , 2F 29 1 Storage Latch 73 4 Cage Nut # 1 4 " Blue Wire , M / F 30 1 Latch Catch 74 1 Left Foot Rail Endcap # 1 4 " White Wire , M / F 31 1 Right Rear 75 1 1 / 2 " Silver Ground # 1 8 " White Wire , 2F Endcap Pad Screw # 1 8 " Green Wire , 2 Ring 32 2 Wheel Nut 76 2 Handrail Cap # 1 8 " Red Wire , M / F # 1 User's Manual 33 1 Static Decal 77 4 Belly Pan Screw 34 1 Choke 78 1 Reset / Off 35 1 Electronic Bracket Circuit Breaker * Includes all parts shown in the box 36 4 Plastic Stand - off 79 1 Power Cord # These parts are not illustrated 37 6 3 / 4 " Bolt 80 1 Power Cord Grommet 38 12 Washer 81 1 Belly Pan If a part is missing , call toll - free 39 2 Crossbar Screw 82 2 Belt Guide 1 - 800 - 999 - 3756 . 40 1 Crossbar 83 4 Belt Guide Screw 41 1 5 / 32 " Allen Wrench 84 2 Plastic Fastener
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4O 4288 75 47 44 115 53 lO 56 104 71 49 50 lo6 < 67 23 13 107 54 76 98 38 _ 37 16 14 5 54 73 25 96 _ 5 I 32 _ - 22 102 91 86 92 41 92 0 0 CO
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Your Home For repair - in your home - of all major brand appliances , lawn and garden equipment , or heating and cooling systems , no matter who made it , no matter who sold it . l For the replacement parts , accessories , and user's manuals that you need to do - it - yourself . For Sears professional installation of home appliances and items like garage door openers and water heaters . 1 - 800 - 4 - MY - HOME ® Anytime , day or night ( 1 - 800 - 469 - 4663 ) ( U . S . A . and Canada ) www . sears . com www . sears . ca Our Home For repair of carry - in products like vacuums , lawn equipment , and electronics , call or go on - line for the location of your nearest Sears Parts and Repair Center . 1 - 800 - 488 - 1222 Anytime , day or night ( U . S . A . only ) www . sears . com To pumhase a protectionagreement ( U . S . A . ) or maintenance agreement ( Canada ) on a product serviced by Sears : 1 - 800 - 827 - 6655 ( u . s . _ . ) 1 - 800 - 361 - 6665 ( Canada ) Para pedir serviciode reparaci6n a domicilio , y para ordenar piezas : 1 - 888 - SU - HOGAR sM ( 1 - 888 - 784 - 6427 ) SEARS ® Registered Trademark / _ MTrademark / SMService Mark of Sears , Roebuck and Co , ® Mama Registrada / TMMarca de F & bdca / sMMarca de Se _ vicio de Sears , Roebuck and Co . f FULL 90 DAY WARRANTY For 90 days from the date of purchase , if failure occurs due to defect in material or workmanship in this Sears Treadmill Exerciser , contactthe nearest Sears Service Center throughoutthe United States and Sears will repairor replace the Treadmill Exerciser , free of charge . This warranty does not apply when the Treadmill Exerciser is used commercially or for rental purposes . This warranty gives you specific legal rights , and you may also have other rights which vary from state to state . Sears , Roebuck and Co . , Dept . 817WA , Hoffman Estates , IL 60179 Part No . 204148 R1003C Printed in USA © 2003 Sears , Roebuck and Co .