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Model No . 831.299230 Serial No . The serial number is found in the location shown below . Write the serial number in the space above for future reference . C IR O S _ W A L IK Serial Number Decal USE ' S AL ? EXERCISE EO u [ P M E NT H E LP El r - 4 E ! 1 - 800 - 736 - 6879 SEARS , ROEBUCK AND CO . HOFFMAN ESTATES , [ L 60179 CAUTION Read all precautions and instruc - tions in this manual before using www . proform . com this equipment . Save this manual for future reference . new products , prizes , fitness tips , and much more !
TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 TROUBLE - SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 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 . Save the EXPLODED DRAWING and PART LIST for future reference . IMPORTANT PRECAUTIONS A _ akWARN ING : To reduce the risk of burns , fire , electric shock , or injury to persons , read the following important precautions and information before operating the treadmill . 9 . 1 . It is the responsibility of the owner to ensure Wear appropriate exercise clothing when that all users of this treadmill are adequately using the treadmill . Do not wear loose cloth - informed of all warnings and precautions . ing that could become caught in the treadm ill . Athletic support clothes are recommended for 2 . Use the treadmill only as described . both men and women . Always wear athletic shoes . Never use the treadmill with bare feet . 3 . Place the treadmill on a level surface , with wearing only stockings , or in sandals . eight feet of clearance behind it . Do not place the treadmill on a surface that blocks any air 10 . When connecting the power cord ( see page 7 ) , openings . To protect the floor or carpet from plug the power cord into a surge suppressor damage , place a mat under the treadmill . ( not included ) and plug the surge suppressor into a grounded circuit capable of carrying 15 4 . Keep the treadmill indoors , away from mois - or more amps . No other appliance should be on the same circuit . Do not use an extension ture and dust . Do not put the treadmill in a cord . garage or covered patio , or near water . 5 . Do not operate the treadmill where aerosol 11 . Use only a single - outlet surge suppressor products are used or where oxygen is being that is UL 1449 listed as a transient voltage administered . surge suppressor ( TVSS ) , The surge suppres - sor must have a UL suppressed voltage rating 6 . Keep children under the age of 12 and pets of 400 volts or less and a minimum surge dis - away from the treadmill at all times . sipation of 450 joules . The surge suppressor must be electrically rated for 120 volts AC and 7 . The treadmill should be used onty by persons 15 amps . weighing 250 pounds or less . 12 . Keep the power cord and the surge suppres - 8 . Never allow more than one person on the sor away from heated surfaces . treadmill at a time .
13 . Nevermovethewalkingbeltwhilethepower mustbeableto safelylift 45pounds ( 20kg ) isturnedoff . Donotoperatethetreadmillif to raise , lower , or movethetreadmill . thepowercordor plugis damagedo , r if the treadmillis notworkingproperly . ( SeeBE - 18 . Whenfoldingor movingthetreadmill , make FOREYOUBEGINonpage4 if thetreadmill surethatthestoragelatchisfully closed . is notworkingproperly . ) 19 . Inspectandtightenall partsof thetreadmill 14 . Neverstartthetreadmillwhileyouare everythreemonths . standingonthewalkingbelt . Alwayshold thehandrailsorthe upperbodyarmswhile 20 . Neverdropor insertanyobjectintoany usingthetreadmill . opening . 21 . DANG ER : A wauysnpluthgepower 15 . Thetreadmillis capableof highspeeds . Adjustthespeedinsmallincrementsto cord immediately after use , before cleaning avoidsuddenjumpsinspeed . the treadmill , and before performing the maintenance and adjustment procedures 16 . Neverleavethetreadmillunattendedwhile described in this manual . Never remove the it is running . Alwaysremovethekeyandun - motor hood unless instructed to do so by plugthepowercordwhenthetreadmillis an authorized service representative . notin use . Servicing other than the procedures in this manual should be performed by an autho - 17 . Donotattemptto raise , lower , or movethe rized service representative only . treadmilluntil it is properlyassembled ( . See 22 . This treadmill is intended for in - home use ASSEMBLYonpages5and6 , andHOWTO only . Do not use this treadmill in any com - MOVETHETREADMILLonpage10 . ) You mercial , rental , or institutional setting . " _ Ji 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 with pre - existing health problems . Read all instructions before using . SEARS assumes no responsibility for personal injury or property damage sustained by or through the use of this product . SAVE THESE INSTRUCTIONS The decal shown below has been placed on your treadmill . If the decal is missing , or if it is not legible , please call our toll - free HELPLINE to order a free replacement decal ( see the back cover of this manual ) . Apply the decal in the location shown . Note : Decal is shown at 38 % of actual size . 3
BEFORE YOU BEGIN Thank you for selecting the new PROFORM Â® CROSS - Monday through Saturday , 7 a . m . until 7 p . m . Central WALK XT treadmill . The CROSSWALK XT treadmill Time ( excluding holidays ) . To help us assist you , combines advanced technology with innovative design please note the product model number and serial num - to let you enjoy an excellent form of cardiovascular ex - ber before calling . The model number of the treadmill is 831.299230 . The serial number can be found on a ercise in the convenience and privacy of your home . And when you're not exercising , the unique CROSS - decal attached to the treadmill ( see the front cover of WALK XT can be folded up , requiring less than half the this manual for the location ) . 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 parts that are labeled . using the treadmill . If you have additional questions , please call our toll - free HELPLINE at 1 - 800 - 736 - 6879 , Console Upper Body Arm Water Bottle Holder ( Bottle not included ) Book Holder Storage Upright Handrail Walking Belt RIGHT SIDE \ Circuit Breaker Power Cord Cushioned Walking Platform for maximum exercise comfort Rear Roller Adjustment Bolts BACK " Incline Leg
ASSEMBLY Assembly requires two people . Set the treadmill in a cleared area and remove all packing materials . Do not dispose of the packing materials until assembly is completed . Assembly requires the included allen wrench and your own phillips screwdriver _ and two adjustable wrenches _ _ 9 ( not included ) . Note : The underside of the treadmill walking belt is coated with high - performance lubricant . 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 lubricant with a soft cloth and a mild , non - abrasive cleaner . Latch Screw ( 35 ) - 2 Extension Leg Screw ( 53 ) - 2 Handrail Nut ( 91 ) - 2 Handrail Washer ( 92 ) - 2 _ _ Handrai , Bo , t ( 90 ) - 2 _ _ With the help of a second person , carefully raise the Uprights ( 11 ) until the treadmill is in the position shown . ) Insert one of the Extension Legs ( 34 ) into the treadmill as shown . Note : It may be helpful to tip the Uprights ( 11 ) in the direction shown by the arrow as you insert the Extension Leg . Make sure that the Base Pad ( 40 ) is on the indicated side of the Extension Leg . Attach the Extension Leg with an Extension Leg Screw ( 53 ) . Be sure to push on the head of the Extension Leg Screw while tightening it , Next , attach the other Extension Leg ( 34 ) in the same way .
IdentifytheRightHandrai ( l7 ) ( itmaybehelpfutlolookat thedrawingonpage4 ) . 1 HoldtheRightHandra ( il7 ) atanangleasshownandin - 7 serttheupperendintotheRightUprigh ( t11 ) . lKeeptheto lowerendof theHandraial wayfromthetreadmil avoidscratchingthefinish , Next , rotatethelowerend oftheHandraitlothepositionshownbythedottedline . MakesurethattheholeinthelowerendoftheRight Handrai ( l7 ) isalignedwiththeholeintheExtensioLnegay ( 34 ) . Iftheholesarenotalignedr , otatetheHandraailw fromthetreadmiallndpulltheupperendoftheHandrail outoftheUprigh ( t11 ) slightlyT . hen , rotatetheHandrailtil backtothepositionshownbythedottedline . Repeaut n theholesarealigned . AttachtheRightHandra ( il7 ) totheExtensioLneg ( 34 ) witha HandraBil olt ( 90 ) , aHandraWil asher ( 92 ) anda HandraNil ut ( 91 ) . Repeastteps3and4toattachtheLeftHandrai ( lnot shown ) . 91 AttachtheStorageLatch ( 14 ) totheleftUprigh ( t11 ) with twoLatchScrews ( 35 ) . Becarefulnotto overtighten the LatchScrews , 6 . Make sure that all parts are tightened before you use the treadmill . Keep the included allen wrench in a secure place . The allen wrench is used to adjust the walking belt ( see page 13 ) . To protect the floor or carpet , place a mat under the treadmill .
OPERATION AND ADJUSTMENT THE PERFORMANT LUBE TM WALKING BELT This product is for use on a nominal 120 - volt circuit , and has a grounding plug that looks like the plug illus - Your treadmill features a walking belt coated with trated in drawing 1 below . A temporary adapter that PERFORMANT LUBE TM , a high - performance lubricant . looks like the adapter illustrated in drawing 2 may be IMPORTANT : Never apply silicone spray or other used to connect the surge suppressor to a 2 - pole substances to the walking belt or the walking plat - receptacle as shown in drawing 2 if a properly form , Such substances will deteriorate the walking grounded outlet is not available . belt and cause excessive wear , HOW TO PLUG IN THE POWER CORD - Grounded Outlet Box _ ' - I - - = urge Suppressor DANG ER : Improper connection of the equipment - grounding conductor can result in an increased risk of electric shock . i _ ' _ " - , Grounding Pin Check with a qualified electrician or service - man if you are in doubt as to whether the Grounding Pin product is properly grounded . Do not modify Grounded Outlet the plug provided with the product - - if it will Grounding Plug not fit the outlet , have a proper outlet installed by a qualified electrician . Grounded Outlet Box Adapter Your treadmill , like any other type of sophisticated electronic equipment , can be seriously damaged by sudden voltage changes in your home's power . Voltage surges , spikes , and noise interference can result from weather conditions or from other appliances being turned on or off . To decrease the possibility of your treadmill being damaged , always use a surge Metal Screw suppressor with your treadmill ( see drawing 1 at the right ) , Surge suppressors are sold at most hardware stores The temporary adapter should be used only until a and department stores . Use only a single - outlet surge properly grounded outlet ( drawing 1 ) can be installed suppressor that is UL 1449 listed as a transient voltage by a qualified electrician . surge suppressor ( TVSS ) . The surge suppressor must have a UL suppressed voltage rating of 400 volts or The green - colored rigid ear , lug , or the like extending less and a minimum surge dissipation of 450 joules . from the adapter must be connected to a permanent The surge suppressor must be electrically rated for ground such as a properly grounded outlet box cover . 120 volts AC and 15 amps . 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 an equipment - grounding conductor and a grounding plug . Plug the power cord into a surge suppressor , and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances , 7
CONSOLE DIAGRAM 0000 @ 00 _ o / / / SPEED TRAINING Track _ oO / / / QUARTER MILE TRADI < , [ en4 CALS / FAT CALS ON / RESET I t ] : 32 } TIME I 2.21 DISTANCE Note : If there is a thin sheet of clear plastic on the face of the console , SPEED CONTROL remove it before operating the console . Y - h CAUTION : Befoorpeerating the console , read the following precautions . â€¢ Do not stand on the walking belt when turning on the power . â€¢ Always wear the clip ( see the drawing at Batteries BatteryTab the lower right ) while using the treadmill . Cover When the key is removed from the console , the walking belt will stop . â€¢ Adjust the speed in small increments . merit , making sure that the negative ( - ) ends of the batteries are touching the springs in the battery com - â€¢ The training zones marked beside the partment . Close the battery cover , push up on the bat - speed control are general guidelines only . tery cover tab , and then push the tab forward as See page 14 for more information . shown in the inset drawing . Be sure that the tab locks into place . â€¢ To reduce the possibility of electric shock . keep the console dry . Avoid spilling liquids STEP - BY - STEP CONSOLE OPERATION on the console and use only a sealable water bottle . Before operating the console , make sure that the power cord is properly plugged in . ( See HOW TO PLUG IN THE POWER CORD on page 7 . ) BATTERY INSTALLATION Next , step onto the foot rails of the treadmill . Find The console requires two " AA " batteries ( not in - the clip attached to the key , cluded ) . Alkaline batteries are recommended . To in - and slide the clip onto the stall batteries , first touch the Handrail ( 1 ) to dis - waistband of your clothing . charge any static , Next , open the battery cover as shown in the drawing at the upper right . Insert the re - Follow the steps on the page 9 to operate the console . quired number of batteries into the battery compart -
until you have completed 1 / 4 mile . A new lap will Insert the key fully into the power switch . n then begin . Inserting the key will O SPEED display - - This not turn on the dis - display shows the plays . The displays will turn on when the speed of the walking belt , in miles per hour . ON / RESET button is SPEED pressed or when the walking belt is started . TIME display - - This Note : If you just display shows the installed batteries , the displays will already be on . I elapsed time . q : 32 ] TIME B Reset the speed control . Slide the speed control DISTANCE display - - down to the RESET This display shows the position . Note : Each distance that you have 2.21 time the walking belt walked or run , in miles . DISTANCE is stopped , the speed control must be moved to the RESET CALS / FAT CALS Arrow position before the \ display - - This display walking belt can be shows the approximate restarted . numbers of calories and fat calories you CALS / FAT CALS have burned . ( See FAT _ 1 Start the walking belt . BURNING on page 14 . ) After you have moved the speed control to the Every seven seconds , the display will change from RESET position , slowly slide it upward until the one number to the other . Arrows in the display will walking belt begins to move at slow speed . indicate which number is currently shown . Carefully step onto the walking belt and begin ex - ercising . Change the speed of the walking belt as To reset the displays at desired by sliding the speed control . any time , press the ON / RESET button . I To stop the walking belt , step onto the foot rails ON / RESEf and slide the speed control to the RESET position . When you are finished exercising , stop the walking belt and remove the key . B Adjust the incline of the treadmill as desired . To change the incline of HtGH Step onto the foot rails , stop the walking belt and the treadmill , press the remove the key from the console . The displays will top or bottom of the in - turn off about five minutes after the key is removed . cline control until the de - Note : To conserve the batteries , the displays sired incline level is will automatically turn off any time that the reached . walking belt is stopped and the ON / RESET button is not pressed for five minutes . [ _ = . ' _ Follow your progress with the LED track and ' the four displays . The LED Track - - The track in the center of the console represent a distance of 1 / 4 mile . As you exercise , the indi - cators around the track will light one at a time
HOWTOUSETHEUPPERBODY ARMS Upper Body Arms As you exercise on the treadmill , you can hold either the handrails or the upper body arms . The upper body arms are designed to exercise your arms , shoulders , and back for a total body workout . Hold one upper body arm with each hand , and move them forward and back as you walk on the treadmill . To vary the intensity of your upper body exercise , the re - sistance of the upper body arms can be adjusted . To in - crease the resistance , turn the resistance knobs clockwise ; to decrease the resistance , turn the knobs counterclock - wise . HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill , unplug the power cord . Caution : You must be able to safely lift 45 pounds ( 20 kg ) in order to raise , lower , or move the treadmill , Hold the treadmill with your hands in the locations shown at the right . To decrease the possibility of injury , bend your legs and keep your back straight , As you raise the treadmill , make sure to lift with your legs rather than your back , Raise the treadmill about halfway to the vertical position . 2 . Move your right hand to the position shown and hold the treadmill firmly . Raise the treadmill until the storage latch closes over the catch . Make sure that the storage latch is fully engaged over the catch , To protect the floor or carpet from damage , place a mat under the treadmill . Keep the treadmill out of direct sunlight . Do not leave the treadmill in the stor - age position in temperatures above 85 Â° Fahrenheit . 10
HOW TO MOVE THE TREADMILL Before moving the treadmill , convert the treadmill to the stor - age position as described above . Make sure that the stor - age latch is closed fully over the catch , 1 . Hold the upper ends of the handrails . Place one foot on the base as shown . Tilt the treadmill back until it rolls freely on the front wheels . Carefully move the treadmill to the desired loca - tion . Never move the treadmill without tipping it back . To reduce the risk of injury , use extreme caution while moving the treadmill . Do not move the treadmill over an uneven surface . Base 3 . Place one foot on the base , and carefully lower the tread - Front Wheels mill until it is resting in the storage position . HOW TO LOWER THE TREADMILL FOR USE 1 . Hold the upper end of the treadmill with your right hand as shown . Using your left thumb , press the storage latch and hold it . Pivot the treadmill until the frame and foot rail are past the storage latch . 2 . Hold the treadmill firmly with both hands , and lower the treadmill to the floor . To decrease the possibility of in - jury , bend your legs and keep your back straight . 11
TROUBLE - SHOOTING Most treadmill problems can be solved by following the simple steps below . Find the symptom that applies , and follow the steps listed . If further assistance is needed , call our toll - free HELPLINE at 1 - 800 - 736 - 6879 , Monday through Saturday , 7 a . m . until 7 p . m . Central Time ( excluding holidays ) . 1 . SYMPTOM : THE POWER DOES NOT TURN ON a . Make sure that the power cord is plugged into a surge suppressor , and that the surge suppressor is plugged into a properly grounded outlet ( see page 7 ) . Use only a single - outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor ( TVSS ) . The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules . The surge suppressor must be electrically rated for 120 volts AC and 15 amps . b . After the power cord has been plugged in , make sure that the key is fully inserted into the console . See step 1 on page 9 . c . Check the circuit breaker located on the treadmill near the c power cord . If the switch protrudes as shown , the circuit breaker has tripped . To reset the circuit breaker , wait for five Reset Tripped minutes and then press the switch back in . 2 . SYMPTOM : THE POWER TURNS OFF DURING USE a . Check the circuit breaker located on the treadmill frame near the power cord ( see 1 . c . above ) . If the circuit breaker has tripped , wait for five minutes and then press the switch back in . b . Make sure that the power cord is plugged in . c . Remove the key from the console . Reinsert the key fully into the console . See step 1 on page 9 . d . If the treadmill still will not run , please call our toll - free HELPLINE . 3 . SYMPTOM : THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY a . Check the batteries in the console . See BATTERY INSTALLATION on page 8 . Most problems are the result of drained batteries . b . Remove the key from the console and UNPLUG THE POWER CORD , Remove the screws from the hood . Carefully remove the hood . Locate the Reed Switch ( 44 ) and the Magnet ( 45 ) on the left side of the Pulley ( 50 ) . Turn the Pulley until the Magnet is aligned with the Reed Switch . Make sure that the gap between the Magnet and the Reed Switch is about 1 / 8 " . If necessary , loosen the Screw ( 73 ) and move the Reed Switch slightly . Retighten the Screw . Re - attach the hood , and run the treadmill Top for a few minutes to check for a correct speed reading . View 12
4 . SYMPTOM : THE WALKING BELT SLOWS WHEN WALKED ON a . Use only a UL - listed surge protector , rated at 15 amps , with a 14 - gauge cord of five feet or less in length . b . If the walking belt is overtightened , treadmill performance may decrease and the walking belt may be permanently damaged . Remove the key and UNPLUG THE POWER CORD . Using the allen wrench , turn both rear roller adjustment bolts counterclock - wise , 1 / 4 of a turn . When the walking belt is properly tightened , you should be able to lift each side of the walking belt 2 to 3 inches off the walking platform . The center of the walking belt should just touch the walking platform . Be careful to keep the walking belt centered . Plug in the power cord , insert the key and run the treadmill for a few minutes . Repeat until the walking belt Rear Roller Adjustment Bolts is properly tightened . c . If the walking belt still slows when walked on , please call our toll - free HELPLINE . 5 , SYMPTOM : THE WALKING BELT IS OFF - CENTER WHEN WALKED ON a . If the walking belt has shifted to the left , first remove the key and UNPLUG THE POWER CORD . Using the allen wrench , turn the left rear roller adjustment bolt clockwise , and the right bolt counterclockwise , 1 / 4 of a turn each . Be careful not to over - tighten the walking belt . Plug in the power cord , insert the key and run the treadmill for a few minutes . Repeat until the walking belt is centered . b . If the walking belt has shifted to the right , first remove the key and UNPLUG THE POWER CORD . Using the allen wrench , turn the left rear roller adjustment bolt counterclockwise , and the right bolt clockwise , 1 / 4 of a turn each . Be careful not to over - tighten the walking belt . Plug in the power cord , insert the key and run the treadmill for a few minutes . Repeat until the walking belt is centered . c . If the walking belt slips when walked on , first remove the key and UNPLUG THE POWER CORD . Using the allen wrench , turn both rear roller adjustment bolts clockwise , 1 / 4 of a turn . When the walking belt is correctly tightened , you should be able to lift each side of the walking belt 2 to 3 inches off the walking platform . Be careful to keep the walking belt centered . Plug in the power cord , insert the key and run the treadmill for a few minutes . Repeat until the walking belt is properly tightened . 6 , SYMPTOM : ONE OF THE UPPER BODY ARMS SQUEAKS DURING USE a . Correcting this problem requires a small amount of white marine grease , available at most hardware stores . Turn the Resistance Knob ( 101 ) counterclockwise until it can be 94 removed . Remove the Resistance Cone ( 100 ) and the Upper 99 102 Body Arm ( 102 ) , along with the 3 / 8 " Washers ( 95 ) , Spring _ b Washer ( 97 ) , Thrust Washers ( 96 ) , and Thrust Bearing ( 98 ) . ( Note : If the Resistance Sleeve [ 99 ] comes out of the G Resistance Bracket [ 94 ] , press it back in . ) Apply a thin layer of 96 101 white marine grease to the outer surface of the Resistance Cone ( 100 ) . Reattach all parts in the order shown at the right . 13
CONDITIONING GUIDELINES training zone . It may also be helpful to set the speed control on the console to FAT BURN to help you main - WARNING : Befobreeginning tain the proper intensity level . ( See page 9 . ) this or any exercise program , consult your physician . This is especially important for Aerobic Exercise individuals over the age of 35 or individuals with pre - existing health problems . 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 . Remember - - these are general guide - on the heart to pump blood to the muscles , and on the lines only . For more detailed exercise information , ob - lungs to oxygenate the blood . For aerobic exercise , tain a reputable book or consult your physician . adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training EXERCISE INTENSITY zone . It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the Whether your goal is to burn fat or to strengthen your proper intensity level . ( See page 9 . ) cardiovascular system , the key to achieving the de - sired results is to exercise with the proper intensity . High Performance Athletic Conditioning The proper intensity level can be found by using your heart rate as a guide . The chart below shows recom - If your goal is high performance athletic conditioning , mended heart rates for fat burning and aerobic exer - set the speed control on the console to PERFOR - cise . MANCE to help you maintain the proper intensity level . ( See page 9 . ) Note : During the first few weeks of your exercise program , keep your heart rate near the low HEARTRATE TRAINING ZONE end of your training zone . HOW TO MEASURE YOUR HEART RATE AGE . : . : ' - â€¢ â€¢ 20 â€¢ â€¢ To measure your 30 a : heart rate , stop ex - 40 _ â€¢ ercising and place 50 _ , e two fingers on 60 e : your wrist as 70 " e shown . Take a six - 80 â€¢ o o ! second heartbeat count , and multiply the result by ten to To find the proper heart rate for you , first find your age find your heart on the left side of the chart ( ages are rounded off to rate . ( A six - second count is used because your heart the nearest ten years ) . Next , find the three numbers to rate drops quickly when you stop exercising . ) If your the right of your age . The three numbers are your heart rate is too high or too low , adjust the speed or in - " training zone . " The lower two numbers are recom - cline of the treadmill accordingly . mended heart rates for fat burning ; the higher number is the recommended heart rate for aerobic exercise . WORKOUT GUIDELINES Fat Burning A well - rounded workout includes the following three important parts : To burn fat effectively , you must exercise at a relatively low intensity level for a sustained period of time . During A Warm - up the first few minutes of exercise , your body uses easily accessible carbohydrate calories for energy . Only after Start each workout with 5 to 10 minutes of stretching the first few minutes does your body begin to use and light exercise ( see SUGGESTED STRETCHES on stored fat calories for energy . If your goal is to burn fat , page 15 ) . A proper warm - up increases your body adjust the speed and incline of the treadmill until your temperature , heart rate , and circulation in preparation for exercise . heart rate is near one of the lower two numbers in your 14
Training Zone Exercise to cool down . This will increase the flexibility of your muscles and will help to prevent post - exercise problems . After warming up , increase the intensity of your exer - cise until your pulse is in your training zone for 20 to Exercise Frequency 60 minutes . ( During the first few weeks of your exer - cise program , do not keep your pulse in your training To maintain or improve your condition , complete three zone for longer than 20 minutes . ) Breathe regularly workouts each week , with at least one day of rest be - and deeply as you exercise - - never hold your breath . tween workouts . After a few months , you may com - plete up to five workouts each week if desired . A Cool - down The key to success is to make exercise a regular and Finish each workout with 5 to 10 minutes of stretching enjoyable part of your everyday life . SUGGESTED STRETCHES The correct form for several basic stretches is shown in the drawings below . Move slowly as you stretch - - never bounce . 1 , Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips . Allow your back and shoulders to relax as you reach down toward your toes as far as possible . Hold for 15 2 counts , then relax . Repeat 3 times . Stretches : Hamstrings , back of knees , and back . 2 , Hamstring Stretch Sit with one leg extended . Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg . Reach toward your toes as far as possible . Hold for 15 counts , then relax . Repeat 3 times for each leg . Stretches : Hamstrings , lower back , and groin . 3 , Calf / Achilles Stretch With one leg in front of the other , reach forward and place your hands against a wall . Keep your back leg straight and your back foot flat on the floor . Bend your front leg , lean forward and move your hips toward the wall . Hold for 15 counts , then relax . Repeat 3 times for each leg . To cause further stretching of the achilles tendons , bend your back leg as well . Stretches : Calves , achilles tendons , and ankles . 4 , Quadriceps Stretch With one hand against a wall for balance , reach back and grasp one foot with your other hand . Bring your heel as close to your buttocks as possible . Hold for 15 counts , then relax . Repeat 3 times for both legs . Stretches : Quadriceps and hip muscles . 5 , Inner Thigh Stretch Sit with the soles of your feet together and your knees outward . Pull your feet toward your groin area as far as possible . Hold for 15 counts , then relax . Repeat 3 times . Stretches : Quadriceps and hip muscles . 15
PART LIST - - Model No . 831.299230 R0899A Key No , Qty , Description Key No , Qty , Description 1 1 Left Handrail 56 1 Circuit Breaker 2 1 Frame Pivot Washer Key / Clip 57 4 3 6 Console Screw / Frame Guide Screw 58 2 Frame Pivot Bolt 4 1 Battery Cover 59 2 Foam Grip 5 2 Foot Rail 60 1 Motor Belly Pan 6 1 Lift Motor 61 5 Cable Tie Clamp 7 1 Rear Platform Screw Right Handrail 62 4 8 1 Releasable Tie Speed Potentiometer 63 1 9 1 Choke Speed Control Knob 64 1 10 " 1 Belt Guide Console Assembly 65 2 11 1 Upright Base 66 4 Belly Pan Fastener 12 1 Motor Belt 67 1 Walking Belt 13 11 Small Screw 68 1 Walking Platform 14 1 Storage Latch 69 1 Belly Pan 15 2 4 " Cable Tie 70 2 Incline Leg Bolt 16 7 8 " Cable Tie 71 1 Incline Wire Harness 17 1 Motor Swivel Nut 72 2 Rear Isolator 18 1 Screw Pulley / Flywheel / Fan 73 20 19 1 Motor 74 1 Book Rack 20 * 1 Book Rack Screw Motor / Pulley / Flywheel / Fan 75 2 21 1 Wire Harness 76 1 Left Front Endcap 22 6 Hood Screw 77 2 Incline Wheel Bolt 23 1 Motor Hood 78 1 Right Front Endcap 24 1 Hood Shield 79 4 Incline Wheel Nut 25 8 Small Screw 80 1 Ground Wire 26 1 Controller 81 1 Frame Guide 27 1 Motor Swivel Bolt 82 1 Incline Leg 28 1 Motor Tension Nut 83 2 Rear Roller Adj . Bolt 29 1 Motor Tension Star Washer 84 1 Rear Endcap 30 1 Motor Tension Washer 85 1 Latch Decal 31 4 Rear Roller Motor Tension Bolt / Leg Bolt 86 1 32 1 Lift Extension Bar 87 1 Frame 33 1 Allen Wrench Right Upper Body Arm w / Foam 88 1 34 2 Extension Leg 89 8 Belly Pan Screw 35 2 Latch Screw 90 2 Handrail Bolt 36 2 Wheel Bolt 91 2 Handrail Nut 37 2 Wheel 92 2 Handrail Washer 38 7 Wheel Nut / Lift Nut 93 2 Resistance Bolt 39 13 Washer 94 2 Resistance Bracket 40 4 Base Pad 95 7 3 / 8 " Washer 41 4 Resistance Bracket Bolt 96 4 Thrust Washer 42 1 Latch Catch 97 2 Spring Washer 43 1 Reed Switch Clip 98 2 Thrust Bearing 44 1 Reed Switch 99 2 Resistance Sleeve 45 1 Resistance Cone Magnet 1O0 2 46 1 Console Base 101 2 Resistance Knob 47 2 Frame Pivot Spacer 102 1 Left Upper Body Arm w / Foam 48 4 Platform Screw # 1 8 " Blue Wire , Male / Female 49 4 Isolator # 1 8 " Red Wire , Male / Female 50 1 Front Roller / Pulley # 1 8 " White Wire , Pigtail 51 1 Front Roller Adj . Bolt # 1 8 " Blue Wire , Pigtail 52 2 Incline Wheel # 1 User's Manual 53 2 Extension Leg Screw * Includes all parts shown in the box 54 1 Power Cord # These parts are not illustrated 55 1 Power Cord Grommet
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The model number and serial number of your PROFORM _ " Model No , 831,299230 CROSSWALK XT treadmill are listed on a decal attached to the frame . See the front cover of this manual to find the location of the decal . QUESTIONS ? All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center . If you find that : To request service or to order parts by telephone , call the toll - free numbers listed at the left . you need help assembling or operating the PROFORM CROSSWALK XT treadmill When requesting help or service , or ordering parts , please be prepared to provide the following information : â€¢ a part is missing â€¢ The NAME OF THE PRODUCT ( PROFORM _ CROSSWALK XT â€¢ or you need to schedule repair treadmill ) service call our toll - free HELPLINE â€¢ The MODEL NUMBER OF THE PRODUCT ( 831.299230 ) 1 - 800 - 736 - 6879 â€¢ The KEY NUMBER AND DESCRIPTION OF THE PART ( see the Monday - Saturday , 7 am - 7 pm EXPLODED DRAWING and PART LIST included in this manual ) Central Time ( excluding holidays ) REPLACEMENT PARTS If parts become worn and need to be replaced , call the following toll - free number 1 - 800 - FON - PART ( 1 - 800 - 366 - 7278 ) FULL 90 DAY WARRANTY For 90 days from the date of purchase , if failure occurs due to defect in material or workmanship in this SEARS TREADMILL EXERCISER , contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the TREADMILL EXERCISER , free of charge . This warranty does not apply when the TREADMILL EXERCISER is used commercially or for rental pur - poses . This warranty gives you specific legal rights , and you may also have other rights which vary from state to state . SEARS , ROEBUCK AND CO , , DEPT , 817WA , HOFFMAN ESTATES , IL 60179 Part No . 156137 J01768 - C RO899A Printed in Canada Â© 1999 Sears , Roebuck and Co .