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_ _ I _ : _ - _ I _ : _ M _ 3513 ) s CrossTrainer Model No . 831.294230 TREADMILL EXERCISER Serial No . Serial User's Manual Number Decal ) , / â€¢ Assembly â€¢ Operation â€¢ Maintenance â€¢ Part List and Drawing Sears , Roebuck and Co . , Hoffman Estates , IL 60179
350 s CrossTrainer 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
IMPORTANT PRECAUTIONS ! ! iii ! i ! i ! i ! iiiii 3
The decals shown have been placed on your treadmill , if a decal is missing , or if it is not legible , please call toll - Wee 1 - 800 - 999 - 3756 to order a free replacement decal ( see the front cover of this manual ) . Apply the decal in the location shown . Note : The decals are not shown at actual size . I I I ACAUTION i ] KEEHPANAONSFDEET . ' m . WAY FROMTHISAREAWHILETHE | TREADMILLISINOPERATION . ) 4
BEFORE YOU BEGIN Thank youfor selectingthe revolutionary PROFORM Â® using the treadmill . If you have questions after reading 350s CROSSTRAINER treadmill . The 350s CROSS - thismanual , call 1 - 800 - 4 - MY - HOME Â® ( 1 - 800 - 469 - 4663 ) . TRAINER treadmill combines advanced technology with To help us assistyou , please note the productmodel innovative design to help you get the most from your ex - numberand serial numberbefore calling . The model numberof the treadmillis 831.294230 . The serial num - ercise program in the convenience and privacy of your ber can be found ona decal attachedto the treadmill home . And when you're not exercising , the unique 350s CROSSTRAINER treadmill can be folded up , requiring ( see the front cover of this manual for the location ) . less than half the 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 . Water Bottle Holder Bookrack ( Bottle is not included ) Console Key / Clip Hand Weights Handrail Storage Latch 3ord Walking Belt \ RIGHT SIDE _ _ Cushioned Walking Platform for maximum exercise comfort BACK Adjustment Bolts 5
ASSEMBLY Assembly requires two persons . Set the treadmillin a cleared area and remove all packingmaterials . Do not disposeof the packingmaterials untilassemblyis completed . Note : The underside of the treadmill walking belt is coated with high - performance lubricant . Duringshipping , 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 lubricant with e soft cloth and a mild , non - abrasive cleaner . Assembly requires the included allen wr _ and your own phillips ssc _ _ rcrewdr ( i _ v _ e , r rubber mallet c : : : : _ , wire cutters _ , and needlenose pliers _ . For help identifying the assembly hardware , see the drawings below . If a part is not inthe parts bag , first check to see if it has been pre - assembled . If a part is missing , call toll - free 1 - 800 - 999 - 3756 , 1 / 2 " Ground Screw 1 / 2 " Silver Screw 3 / 4 " Screw ( 2 ) - 12 3 / 4 " Tek Screw ( 58 ) - 6 ( 75 ) - 1 ( 48 ) - 1 3 / 4 " Bolt ( 37 ) - 6 Washer ( 38 ) - 6 Wheel Nut ( 32 ) - 2 3 1 / 2 " Bolt ( 64 ) - 2 1 . Make sure that the power cord is unplugged . - 62 With the help of another person , carefully raise the 63 Uprights ( 69 ) to the vertical position . Insert one of the 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 .
2 . Withthe help of another person , carefully lower the 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 * Y main in the Uprights , 58 Attach each ExtensionLeg ( 63 ) with two 3 / 4 " Tek Screws ( 58 ) . Attach four Base Pads ( 57 ) with four 3 / 4 " Tek Screws I ( 58 ) as shown . Note : One replacement Base Pad may be included . If a Base Pad becomes worn and needs to 57 _ be replaced , usa 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 3 / 4 " Screws ( 2 ) . Do not overtighten the Screws . 29 69 _ 4 . Identify the RightHandrail ( 72 ) , which has a large hole in 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
5 . Attach the end of the ground wire to the smalt hole in the side of the Right Handrail ( 72 ) witha Silver Ground Screw ( 75 ) . Ground Wire 75 6 . Loosen the two Crossbar Screws ( 39 ) two tums ( one 47 Screw is shown ) . Place the Console Base ( 47 ) onthe RightHandrail ( 72 ) and the Left Handrail ( notshown ) . Attachthe Console Base withfour3 / 4 " Screws ( 2 ) ( only two Screws are shown ) . Do not overtighten the Screws . Insertthe Wire Harness ( 42 ) throughthe two indicated plastic ties onthe Console Base ( 47 ) . Next , touch the Right Handrail ( 72 ) to discharge any static . See the 43 insetdrawing . Findthe 5 - pin connectoronthe endoft , he 72 Wire Harness . Insertthe connectorintothe red socketbe - neaththe console . The connector should slide easily into the socket and snap into place . If the connector doesnot slideeasilyand snap intoplace , tum the connec - torand theninsertit . Insertthe 6 - pin connectorintothe blacksocket beneaththe console inthe same way . Make sure that the connectors and wires appear as 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 RightHandrail ( 72 ) . Securely tighten the 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 plasticties . Route the Wire Harness ( 42 ) through the indicatedopen - 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 overtighten the 1 / 2 " Silver Screw . Attach the Console Base ( 47 ) to the Crossbar ( 40 ) withtwo 40 t 3 / 4 " Screws ( 2 ) . Tightenthe two Crossbar Screws ( 39 ) 48 ( one Screw is shown ) . 2
8 . Attach a 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 shoutdbe able to spin freely . Liftthe traadmiil frame ( see HOW TO FOLD THE TREADMILL FOR STORAGE on page 14 ) , 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 . 66 ' _ 64 9 . Attach the Weight Rack ( 24 ) to the Uprights ( 69 ) as shown 9 with four 3 / 4 " Screws ( 2 ) . Set the hand weights ( not shown ) on the Weight Rack , with the lighteet weights in the center . 10 . Make sure that all parts are properly tightened before you use the treadmill . Note : Extra hardware may be included . Keep the includedallen wrenches in a secure place . The large allen wrench is used to adjustthe walking belt ( see page 17 ) . To protectthe flooror carpet , place a mat under the treadmill .
OPERATION AND ADJUSTMENT THE PERFORMANT LUBETM WALKING BELT an equipment - grounding conductor and a grounding plug . Plug the power cord into a surge suppressor , Your treadmill features 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 accordance with all local codes and ordinances . IMPORTANT : Never apply silicone spray or other substances to the walking belt or the walking plat - Important : The treadmill is not compatible with form . Such substances will deteriorate the walking GFCI - equipped outlets . belt and cause excessive wear . This product is for use on a nominal 120 - volt circuit , HOWTO PLUG IN THE POWER CORD 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 Box I _ i _ . 1 _ Surge Suppressor _ L _ : _ _ ' - . GrOunding Pin Your treadmill , like any other type of sophisticated electronic equipment , can be seriously damaged by I Grounding pl _ _ sudden voltage changes in your home's power . Voltage surges , spikes , and noise interference can Grounded Outlet Grounding Plug _ ' _ 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 - Grounded Outlet Box suppressor with your treadmill ( sea drawing 1 at Adapter the right ) . To purchase a surge suppressor , see II ( Â° J Z _ % _ . . I 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 Metal Screw 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 until a 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 qualified electrician . use a properly functioning surge suppressor could result in damage to the control system of the The green - colored rigid ear , lug , or the 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 t0
CONSOLE DIAGRAM Displays J g : s 3.0 TIME DISTANCE FAT CALS . PULSE SPEED DIGITALD POWERNE - - SPEE Jr " V INCLI _ Pulse Sensor 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 . D Insert the key fully into the console . A few seconds after the key is inserted , the dis - plays will light . B Press the Start button orthe 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 ) . The Each time a button is pressed , the speed setting reset / off circuit breaker , located on the treadmill frame will change by 0.1 mph ; ira 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
To stop the walking belt , press the Stop button . ment , hold down the Stop button , insert the key The elapsed time will begin to flash in the into the console , and continue to hold the Stop but - Time / Distance display . ton for a moment . An = E " for English miles or an " M " for metric kilometers will appear in the Fat Note : During the first few minutes that the treadmill Calories / Calories / Pulse display . Press the Speed increase button to change the unit of measure - is used , inspect the alignment of the walking belt , ment . When the desired unit of and align it if necessary ( see page 16 ) . measurement is selected , remove the key and I _ ' 1 Change the incline of the treadmill as desired . then reinsert it . To change the incline of the treadmill , press either of the Incline buttons until the desired inctine level To reset the displays , press the Stop button , re - is reached . move the key , and then reinsert the key . B Follow your progress with the three displays . [ ] Measure your heart rate if desired . Time / Distance To measure your Mode Indicator display - - This display heart rate , stand on the foot rails and shows the elapsed time and the distance that place your thumb you have walked or run . TIME DISTANCE on the pulse sensor . The display will change Do not press too from one number to the hard , or the circu - other every few seconds , as shown by the mode lation in your indicators . When the Stop button is pressed , the thumb will be restricted and your pulse will not be detected . After a few seconds , the heart - elapsed time will flash . shaped indicator in the Fat Calories / Calories / Fat CalorieslCalories / Pulse display will begin to flash , one or two dashes Pulse display - - This ( - - ) will appear , and then your heart rate will be display shows the ap - shown . Hold your thumb on the pulse sensor for proximatenumbers of about 15 seconds for the most accurate reading . fat caloriesand calories you have burned ( see If the displayed heartrate appears to be too high FAT BURNING on page 18 ) . The display will or too low , or if your heart rate is not displayed , lift change from one number to the other every few your thumb off the pulse sensor for a few seconds . seconds , as shown by the mode indicators . The Then , place your thumb on the pulse sensor as de - scribed above . Remember to stand still while mea - display will also show your heart rate when you use the pulse sensor ( see step 5 ) . suring your heart rate . Speed display - - This r _ When you are finished exercising , remove the displayshowsthe speed key . 3 . D of the walking belt SPEED Step ontothe foot rails , press the Stop button , and removethe key fromthe console . Keep the keyin a secureplace . Move the reset / offcircuitbreaker to Note : The consolecan the off positionand unplugthe powercord . display speed and dis - tance in either miles or E kilometers . To change FAT CALS . PULSE the unit of measure - 12
HOW TO USE THE HAND WEIGHTS To exercise your upper body as you walk on the treadmill , hold the 2 - pound weights at your sides or press the weights above your head . To increase the intensity of your exercise , use the 3 - pound or 5 - pound weights . The hand weightscan be stored in the weight rack . WARNING : Do not use the hand weights at speeds faster than walking speeds . Using weights and not holding the handrails may compromise your ability to Weight Rack maintain your balance , Exercises using weights should be attempted only by experienced users , 13
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 withyour 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 tread - mill , make sure to lift with your legs rather than your back . Raise the treadmill about halfway to the vertical posi - tion . 2 . Move your right hand to the position shown and hold the 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 Â° Fahrenheit . rage atch atch I " HOW TO MOVE THE TREADMILL Before movingthe treadmill , convertthe treadmill to the storage 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 treadmillback untilit rollsfreely 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
HOW TO LOWER THE TREADMILL FOR USE 1 . Holdthe upper end of the treadmillwith your righthand . Press the storage latch to the left . Pivot the treadmilldown until the frame and foot rail are past the storage latch . I LUt 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
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 Â® ( 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 pluggedintoa properlygrounded outlet ( see page 10 ) . Use onlya single - outletsurge suppres - sorthat meets all of the specificationsdescribed on page t0 . Important : The treadmirl is not com - patiblewith GFCl - equipped outlets . b . After the power cord has been plugged in , make sure that the key is fulry inserted intothe console . Check the reset / offcircuit breaker located on the C * treadmillframe near the power cord . If the switch protrudesas shown , the circuitbreaker has tripped . To reset the circuitbreaker , wait for five minutes Reset _ _ dpped _ and then pressthe switchback in . PROBLEM : The power turns off during use SOLUTION : a . Check the circuit breaker located on the treadmillframe near the power cord ( see the drawing above ) . If the circuitbreaker has tripped , wait for five minutes and then pressthe switchback in . b . Make sure that the power cord is pluggedin . If the power cord is plugged in , unplugit , wait for five minutes , and then plug it back in . c . Remove the key from the console . Reinsert the key fully into the console . d . If the treadmill still will not run , please call toll - free 1 - 800 - 4 - MY - HOME Â® ( 1 - 800 - 469 - 4663 ) . PROBLEM : The displays of the console do not function properly SOLUTION : a . Remove the key from the consoleand UNPLUG THE POWER CORD . Remove the two 3 / 4 " Screws ( 2 ) 2 from the Hood ( 1 ) , and carefullypivotthe Hood off . / / 1 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 118 " . If necessary , loosenthe Screw 56 ( 56 ) and move the Reed Switch slightly . Retighten the 10 _ Screw . Re - attach the Hood , and runthe treadmillfor a Top few minutesto check fora correct speed reading . Viewin 16
PROBLEM : The walking belt slows when walked on SOLUTION : a . Use only a single - outletsurge suppressor that meets all of the specificationsdescribedon page 10 . b , If the walkingbelt is overtightened , treadmill perfor - b mance may decrease and the walking belt may be - come damaged . Remove the key and UNPLUG THE POWER CORD . Using the allen wrench , turn both rear roller adjustment bolts counterclockwise , 1 / 4 of a turn . When the walking belt is properlytightened , 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 , in - sert the key , and run the treadmill for a few minutes . Rear Roller Adjustment Bolts Repeat until the walking belt is properly tightened . c . If the walking belt still slows when walked on , please call toll - free 1 - 800 - 4 - MY - HOME Â® ( 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 and UNPLUG THE POWER CORD . If the walking 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 counterclockwise1 / 2 of a turn . Be careful not to overtighten the walking belt . Plug in the power cord , insert the key , end run the treadmill for a few minutes . Repeat until the walking belt is centered . b . If the walking belt slips when walked on , first remove b 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 . 17
CONDITIONING GUIDELINES ergy . Only after the firstfew minutes does your body begin to use stored fat caloriesfor 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 - prolongedperiods 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 strengthenyour 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 workoutshould includethe 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 workoutwith 5 to 10 minutes of stretchingand 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 165 155 145 140 130 125 115 MAX FAT BURN 145 f38 130 _ 25 118 110 103 Training Zone Exercise - - After warming up , increase FAT BURN 125 120 115 110 105 95 90 the intensity of your exercise until your pulse is in your Age 20 30 40 50 60 70 80 training zone for 20 to 60 minutes . ( During the first few weeks of your exercise program , do not keep your pulse in your training zone for longer than 20 minutes . ) To find the proper heart rate for you , first find your age Breathe regularly and deeply as you exeroise - - - 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 numbersdefine your " train - A Cool - down - - Finish each workoutwith5 to 10 min - ing zone . " The lower two numbersare recommended utes of stretchingto cool down . This will increasethe heart rates for fat burning ; the higher number is the flexibilityof your muscles and will help prevent post - recommended heart rate for aerobicexercise . exercise problems . To measure your heart rate dudng 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
SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right . Move slowly as you stretch - - - never bounce . 1 . Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips . Allow your back and shoulders to relax as you reach down toward your toes as far as possible . Hold for 15 counts , then relax . Repeat 3 times . Stretches : Hamstrings , back of knees and back . 2 . Hamstring Stretch I Sit with one leg extended . Bringthe sole of the oppositefoot 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 . 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 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 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 . 19
PART LIST - - Model No . 831.294230 R1003A Key Key Key No . Qty . Description No . Qty . Description No . Qty . Description 82 2 Belt Guide 1 1 Hood 41 1 5 / 32 " Allen Wrench 83 4 Belt Guide Screw 2 22 3 / 4 " Screw 42 1 Wire Harness 84 2 Plastic Fastener 3 1 Motor Belt 43 1 Console 85 2 Isolator Cushion 4 1 Motor Tension Bolt 44 1 Wire Cover 86 1 Frame 5 5 3 / 8 " Washer 45 2 Hand Weight ( 5 tbs ) 6 1 Motor Star Washer 46 1 Bookrack 87 4 Releasable Tie 88 1 Incline Motor Wire 7 1 Flywheel 47 1 Console Base 8 1 Motor 48 1 1 / 2 " Silver Screw 89 2 Cable Tie Clamp 90 1 Ground Wire 9 * 1 Motor Assembly 49 2 1 / 2 " Console Screw 91 1 Left Rear Endcap Pad 1g 1 Reed Switch 50 1 Key / Clip 92 2 Rear Roller 11 1 Latch Warning Decal 51 1 Incline Motor Adjustable Bolt 12 2 Frame Spacer 52 1 Incline Bracket 13 5 Frame Pivot 53 2 Incline Motor Bolt 93 1 Right Rear Endcap 94 1 Allen Wrench Nut / Motor Nut 54 2 Clevis Pin 14 2 Frame Pivot Bolt 55 2 Cotter Pin 95 1 Left Rear Endcap 96 1 Walking Belt 15 4 Walking Platform 56 1 Motor Controller Wire Screw 57 4 Base Pad 97 1 Walking Platform 16 1 Left Foot Rail 58 12 3 / 4 " Tek Screw 98 1 Right Foot Rail 17 1 Front Roller / Pulley 59 1 Controller 99 1 Power Board w / Clips 100 1 Rear Roller 18 1 Magnet 60 1 Lift Frame 101 2 Plastic Tie 19 1 Motor Pivot Bolt 61 " 2 Extension Leg 20 2 Motor Bracket Bolt Assembly 102 6 Rear Endcap Screw 103 1 Motor Mount Bracket 21 1 RightFoot Rail 62 2 Warning Decal 104 2 Hand Weight ( 2 Ibs ) Endcap 63 2 Extension Leg 105 2 Hand Weight ( 3 Ibs ) 22 2 Belly Pan Clip 64 2 3 1 / 2 " Bolt # 1 8 " Blue Wire , 2F 23 1 Front Roller 65 4 Base Endcap # 1 4 " Blue Wire , 2F Adjustment Bolt 66 2 Wheel # 1 4 " Blue Wire , M / F 24 1 Weight Rack 67 1 Console Warning # 1 4 " White Wire , M / F 25 1 Decal Plate Decal # 1 8 " White Wire , 2F 26 6 Ground Screw 68 4 8 " Cable Tie # 1 8 " Green Wire , 2 Ring 27 2 Upright Insert 69 1 Base # 1 8 " Red Wire , M / F 28 1 Motor Tension Nut 70 1 Grommet # 1 User's Manual 29 1 Storage Latch 71 1 Left Handrail 30 1 Latch Catch 72 1 Right Handrail * Includes all parts shown inthe box 31 1 Right Rear 73 4 Cage Nut # These parts are not illustrated Endcap Pad 74 1 Left Foot Rail Endcap 32 2 Wheel Nut 75 1 1 / 2 " Silver Ground 33 1 Static Decal Screw If a part is missing , call toll - free t - 800 - 999 - 3756 . 34 1 Choke 76 2 Handrail Cap 35 1 Electronic Bracket 77 4 Belly Pan Screw 36 4 Plastic Stand - off 78 1 Reset / Off 37 6 3 / 4 " Bolt Circuit Breaker 38 8 Washer 79 1 Power Cord 39 2 Crossbar Screw 80 1 Power Cord Grommet 40 1 Crossbar 81 1 Belly Pan
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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 ! 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 Â® Anytime , day or night ( 1 - B00 - 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 , colTt To purchase a protection agreement ( U . S . A . ) or maintenance agreement ( Canada ) on a product se _ ced by Sears : 1 - 800 - 827 - 6655 ( us . A ) 1 - 800 - 361 - 6665 ( Canada ) Para pedir servicio de reparaci6n a domicilio , y para ordenar piezas : 1 - 888 - SU - HOGAR s " ( 1 - 888.784 - 6427 ) SEARS Â® Registered Tradema Â® / TMTradernark / SMService Mark of Sears , Roebuck and Co . Â® Marca Registrada / TMMarca da Fdbrica / sMMarca de Servicio de Sears , Roebuck and Co , FULL 90 DAY WARRANTY f For 90 days from the date of purchase , if failure occurs due to defect in material or workmanshipin 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 â€¢ 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 . 204296 R1003A Printedin USA Â© 2003 Sears , Roebuck and Co .