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) / © © © Model No . 831.299510 USER'S MANUAL Serial No . The serial number is found in the location shown below . Write the serial number in the space above for future reference . Serial Number Decal % J EXERCISE EO U I PM ENT HELPLINE ! J ! - 800 - 72,6 - 5879 J SEARS , ROEBUCK AND CO . HOFFMAN ESTATES , IL 60179 Visit our website at structions in this manual before www . proform . com using this equipment , Save this manual for future reference . new products , prizes , fitness tips , and much morel
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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 WARN ING : To reduce the risk of burns , fire , electric shock , or injury to persons , read the following important precautions and information before operating the treadmill . It is the responsibility of the owner to ensure 9 . Wear appropriate exercise clothing when that all users of this treadmill are adequately using the treadmill . Do not wear loose cloth - informed of all warnings and precautions , ing that could become caught in the treadmill . Athletic support clothes are recommended for 2 . Use the treadmill only as described . both men and women . Always wear athletic shoes . Never use the treadmill with bare feet , 3 . Place the treadmill on a level surface , with 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 ) , plug the power cord into a surge suppressor openings , To protect the floor or carpet from ( not included ) and plug the surge suppressor damage , place a mat under the treadmill . into a grounded circuit capable of carrying 15 or more amps . No other appliance should be 4 . Keep the treadmill indoors , away from mois - 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 . 11 . Use only a single - outlet surge suppressor 5 . Do not operate the treadmill where aerosol that is UL 1449 listed as a transient voltage products are used or where oxygen is being surge suppressor ( TVSS ) . The surge suppres - administered . sor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dis - 6 . Keep children under the age of 12 and pets sipation of 450 joules . The surge suppressor away from the treadmill at all times . must be electrically rated for 120 volts AC and 15 amps . To purchase a surge suppressor , 7 . The treadmill should be used only by persons see your local SEARS dealer or call 1 - 800 - 366 - weighing 250 pounds or less . 7278 and order part number 146148 . 8 . Never allow more than one person on the 12 . Keep the power cord and the surge suppres - treadmill at a time . sor away from heated surfaces .
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13 . Nevermovethewalkingbeltwhilethepower pounds ( 20kg ) to raise , lower , or movethe is turnedoff . DonotoperatethetreadmIiIif treadmill . thepowercordor plugis damagedo , r if the treadmillis notworkingproperly . ( SeeBE - 18 . Whenfolding or moving the treadmill , make FORE YOU BEGIN on page 4 if the treadmill sure that the storage latch is fully closed . is not working properly . ) 19 . Inspect and tighten all parts of the treadmill 14 . Never start the treadmill while you are every three months . standing on the walking belt . Always hold the handrails while using the treadmill . 20 . Never drop or insert any object into any opening . 15 . The treadmill is capable of high speeds . 21 . DANGER : Always unplug the power Adjust the speed in small increments to avoid sudden jumps in speed . cord immediately after use , before cleaning the treadmill , and before performing the 16 . Never leave the treadmill unattended while it maintenance and adjustment procedures de - scribed in this manual . Never remove the is running . Always remove the key and un - plug the power cord when the treadmill is not motor hood unless instructed to do so by an in use . authorized service representative . Servicing other than the procedures in this manual 17 . Do not attempt to raise , lower , or move the should be performed by an authorized ser - treadmill until it is properly assembled . ( See vice representative only . ASSEMBLY on pages 5 and 6 , and HOW TO 22 . This treadmill is intended for in - home use FOLD AND MOVE THE TREADMILL on page only . Do not use this treadmill in any com - 10 . ) You must be able to safely lift 45 mercial , rental , or institutional setting . WARNING : 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 .
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BEFORE YOU BEGIN Thank you for selecting the new PROFORM ® 400 Monday through Saturday , 7 a . m . until 7 p . m . Central CROSSWALK treadmill . The 400 CROSSWALK tread - Time ( excluding holidays ) . To help us assist you , mill combines advanced technology with innovative de - please note the product model number and serial num - sign to let you enjoy an excellent form of cardiovascu - ber before calling . The model number of the treadmill is 831.299510 . The serial number can be found on a lar exercise in the convenience and privacy of your home . And when you're not exercising , the unique 400 decal attached to the treadmill ( see the front cover of CROSSWALK can be folded up , requiring less than this manual for the location ) . 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 parts that are labeled . using the treadmill . If you have additional questions , please call our toll - free HELPLINE at 1 - 800 - 736 - 6879 , Console Water Bottle Holder Upper Body Arms . ( Bottle not included ) Handrail Storage Latch Upright Walking Belt RIGHT SIDE Circuit Breaker Foot Rail _ Power Cord Cushioned Walking Platform for maximum exercise comfort Rear Roller Adjustment Bolts BACK " Incline Leg
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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 wire cutters _ . _ 2 _ - _ . 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 . Extension Leg Screw / Handrail Screw ( 53 ) - 4 Latch Screw ( 35 ) - 2 1 . Cut the plastic tie off the side of the treadmill . With the help of a second person , carefully raise the Uprights ( 11 ) until the treadmill is in the position shown . 2 . 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 f _ - - 53 Screw while tightening it . i = Attach the other Extension Leg ( 34 ) in the same way .
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3 . Backouta HandraiSl crew ( 53 ) fromoneoftheHandrails ( 1 ) . InserttheHandraiilntothetubeat theupperendof therightUprigh ( t11 ) . 4 . AligntheholeintheHandra ( il1 ) withtheindicatedhole 4b intheUprigh ( t11 ) . Tightena HandraiSl crew ( 53 ) intotheg Uprighat ndtheHandraial ttheangleshownindrawin 48 / 4b.Itmaybehelpfutlo liftupandpushdownonthe Handraial syouthreadtheHandraiSl crew . - 53 - - 11 AttachtheotherHandratilotheleftUprigh ( tnotshown ) . 53 Bottom View 5 . Attach the Storage Latch ( 14 ) to the left Upright ( 11 ) with U two Latch Screws ( 35 ) . Be careful not to overtighten the Latch Screws . 14 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 . 6
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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 Outlet Box Suppressor A & D , ANGER : Improper connection Grounding Pin of the equ ipment - grounding conductor can result in an increased risk of electric shock , Check with a qualified electrician or service - man if you are in doubt as to whether the 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 , 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 ) . To purchase a surge suppressor , see your local The temporary adapter should be used only until a SEARS dealer or call toll - free 1 - 800 - 366 - 7278 and properly grounded outlet ( drawing 1 ) can be installed order part number 146148 . Use only a single - outlet by a qualified electrician . surge suppressor that is UL 1449 listed as a transient voltage surge suppressor ( TVSS ) . The surge suppres - The green - colored rigid ear , lug , or the like extending sor must have a UL suppressed voltage rating of 400 from the adapter must be connected to a permanent volts or less and a minimum surge dissipation of 450 ground such as a properly grounded outlet box cover . joules . The surge suppressor must be electrically rated Whenever the adapter is used it must be held in place for 120 volts AC and 15 amps . by a metal screw . Some 2 - pole receptacle outlet box covers are not grounded . Contact a qualified elec - This product must be grounded . If it should malfunc - trician to determine if the outlet box cover is tion or break down , grounding provides a path of least grounded before using an adapter . resistance for electric current to reduce the risk of elec - tric shock . This product is equipped with a cord having an equipment - grounding conductor and a grounding plug . Plug the power cord into a surge suppressor , and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances . Important : The treadmill is not compatible with GFCl - equipped outlets .
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CONSOLEDIAGRAM TRAINING ZONES PERFORMANCE FAST AEROBIC [ © TIME / DISTANCE ON / RESET WARM UP SLOW COOL DOWN cWARIEIII i _ STOP Note : If there is a thin sheet of clear plastic on the face of the console , remove it before operating the console . SPEED CONTROL CAUTION : Before operating the console , read the following precautions . • Do not stand on the walking belt when turn - ing on the power . • Always wear the clip ( see the drawing at the lower right ) while using the treadmill . BatteryTab Cover When the key is removed from the console , the walking belt will stop . • Adjust the speed in small increments . Close the battery cover , push up on the battery cover tab , and then push the tab forward as shown in the • The training zones marked beside the inset drawing . Be sure that the tab locks into place . speed control are general guidelines only . See page 14 for more information . STEP - BY - STEP CONSOLE OPERATION • To reduce the possibility of electric shock , Before operating the console , make sure that the keep the console dry . Avoid spilling liquids power cord is properly plugged in . ( See HOW TO on the console and use only a sealable PLUG IN THE POWER CORD on page 7 . ) water bottle . Stand on the foot rails of the treadmill . Find the clip at - tached to the key and slide BATTERY INSTALLATION the clip onto the waistband of your clothing . Next , insert The console requires two " AA " batteries ( not in - the key into the console . cluded ) . Alkaline batteries are recommended . Open Test the clip by carefully taking a few steps back - the battery cover as shown in the drawing at the upper ward until the key is pulled from the console . If the right . Insert two batteries into the battery compartment , key is not pulled from the console , adjust the posi - making sure that the negative ( - ) ends of the batteries tion of the clip as needed . are touching the springs in the battery compartment .
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Follow the steps below to operate the console . Monitor your progress with the two displays . 0 TIME / DISTANCE dis - Arrow _ 1 Insert the key into the power switch . play - - This display Inserting the key will shows the elapsed time © not turn on the dis - and distance that you have walked or run , in plays . The displays will TIME / DISTANCE turn on when the miles . Every seven sec - ON / RESET button is onds , the display will pressed or when the change from one number to the other , as shown by walking belt is started . the arrows in the display . Note : If you just CALS / FAT CALS / installed batteries , the displays will already be on . Arrow SPEED display - - This \ display shows the ap - B Reset the speed control . proximate numbers of calories and fat calories CALS / F - CALS / SPEED Slide the speed control down to the RESET you have burned . ( See . ow FAT BURNING on position . Note : Each page 14 . ) In addition , the display shows the speed time the walking belt COOL DOWN of the walking belt , in miles per hour . Every seven is stopped , the speed RESET _ • STOP control must be seconds , the display will change from one number moved to the RESET to the next , as shown by the arrows in the display . SPEED _ ROL position before the To reset the displays at walking belt can be restarted . any time , press the ON / RESET button . ON / RESET CALS / F _ 1 _ 1 Start the walking belt . After you have moved the speed control to the RESET position , slowly slide it upward until the r _ When you are finished exercising , stop the walking belt and remove the key . walking belt begins to move at slow speed . Carefully step onto the walking belt and begin ex - Step onto the foot rails , stop the walking belt and ercising . Change the speed of the walking belt as remove the key from the console . The displays will desired by sliding the speed control . turn off about five minutes after the key is removed . Note : Any time that the walking belt is stopped To stop the walking belt , step onto the foot rails and the ON / RESET button is not pressed for and slide the speed control to the RESET position . five minutes , the displays will automatically turn off in order to conserve the batteries . B Adjust the incline of the treadmill as desired . To change the incline of . . . . . . . . . . . the treadmill , press the top or bottom of the in - cline control until the desired incline level is reached .
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HOW TO USE THE UPPER BODY ARMS Upper Body 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 resis - tance of the upper body arms can be adjusted . To increase the resistance , turn the resistance knobs clockwise ; to de - crease the resistance , turn the knobs counterclockwise . 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 ° Fahrenheit . 10
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HOW TO MOVE THE TREADMILL Before moving the treadmill , convert the treadmill to the stor - age position as described on page 10 . Make sure that the storage latch is closed fully over the catch . 1 . Hold the upper ends of the handrails . Place one foot on the base as shown . 2 . Tilt the treadmill back until it rolls freely on the front wheels . Carefully move the treadmill to the desired loca - tion . 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 - mill until it is resting in the storage position . Front Wheels 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 . Do not drop the treadmill frame to the floor . To decrease the possibility of injury , bend your legs and keep your back straight . 11
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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 . Important : The treadmill is not compatible with GFCl - 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 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 . 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 11 - - = CORD . Remove the two Resistance Bracket Bolts ( 78 ) , Washers ( 39 ) and Star Washers ( 29 ) from the left Upright ( 11 ) . Remove 39 the screws from the hood . Carefully remove the hood . 78 ) ) ) ) ) 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 ( 33 ) and move the Reed Switch slightly . Retighten the Screw . Re - attach the hood first , then the left Upper Body Arm assembly . Run the treadmill for a few minutes to check for a cor - rect speed reading . Top ( i View 12
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4 . SYMPTOM : THE WALKING BELT SLOWS WHEN WALKED ON a . Use only a UL - listed surge suppressor , 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 b 2 " - 3 " 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 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 ( 98 ) counterclockwise until it can be 91 removed . Remove the Resistance Cone ( 93 ) and the Upper 92 Body Arm ( 89 ) , along with the 3 / 8 " Washers ( 57 ) , Spring Washer ( 95 ) , Thrust Washers ( 96 ) , and Thrust Bearing ( 97 ) . ( Note : If the Resistance Sleeve [ 92 ] comes out of the Resistance Bracket [ 91 ] , press it back in . ) Apply a thin layer of white marine grease to the outer surface of the Resistance Cone ( 93 ) . Reattach all parts in the order shown at the right . 13
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CONDITIONING GUIDELINES training zone . It may also be helpful to set the speed control on the console to FAT BURN to help you main - A , WARN ING : Befobreeginning tain the proper intensity level . ( See page 9 . ) this or any exercise program , consult your physicia n . This is especially important for in - Aerobic Exercise dividuals 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 . J _ ; ht ; g : ! _ ! iGE r . ? ; Tl : : , lt , ; , e " i _ : mt _ FJ ' _ , _ r HOW TO MEASURE YOUR HEART RATE _ 0 IYJ , _ ! Td ( 20 _ ! M To measure your _ 0 | f , ' . h ! { £ _ . 1 _ ( 30 _ t " _ . 1 , heart rate , stop ex - $ 0 PlI & ! = { t _ " , _ , , ( 40 _ f , " ercising and place 50 ) tit P ! _ X _ ( . 50 vl " _ . _ , two fingers on _ 0 Iltb ! t , _ ; t , your wrist as shown . Take a six - 90 _ It ftl = _ _ b ( 80 ro 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 rate . ( A six - second count is used be - on the left side of the chart ( ages are rounded off to cause your heart rate drops quickly when you stop ex - the nearest ten years ) . Next , find the three numbers to ercising . ) tf your heart rate is too high or too low , adjust the right of your age . The three numbers are your the speed or incline of the treadmill accordingly . " training zone . " The lower two numbers are recom - WORKOUT GUIDELINES mended heart rates for fat burning ; the higher number is the recommended heart rate for aerobic exercise . A well - rounded workout includes the following three Fat Burning important parts : To burn fat effectively , you must exercise at a relatively A Warm - up low intensity level for a sustained period of time . During the first few minutes of exercise , your body uses easily Start each workout with 5 to 10 minutes of stretching accessible carbohydrate calories for energy . Only after and light exercise ( see SUGGESTED STRETCHES on the first few minutes does your body begin to use page 15 ) . A proper warm - up increases your body stored fat calories for energy , tf your goal is to burn fat , temperature , heart rate , and circulation in preparation for exercise . adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your 14
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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 - EXERClSE FREQUENCY cise until your pulse is in your training zone for 20 to 60 minutes . ( During the first few weeks of your exer - cise program , do not keep your pulse in your training 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 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 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
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REMOVE THIS EXPLODED DRAWING AND PART LIST FROM THE MANUAL Save this EXPLODED DRAWING and PART LIST for future reference . Note : Specifications are subject to change without notice . For information about ordering replacement parts , see the back cover of the User's Manual .
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PART LIST - - Model No . 831.299510 R0401A Key No . Qty . Description Key No . Qty . Description 1 2 Handrail 54 1 Power Cord 1 Power Cord Grommet 2 1 Key / Clip 55 1 Circuit Breaker 3 2 Incline Leg Pivot Bolt 56 6 3 / 8 " Washer 4 1 Battery Cover 57 5 2 Foot Rail 58 2 Frame Pivot Bolt 6 1 Lift Motor 59 1 Latch Decal 7 1 Rear Roller 60 1 Motor Belly Pan 2 8 1 Speed Potentiometer 61 Cable Tie Clamp 4 Rear Platform Screw 9 1 Speed Control Knob 62 3 Releasable Tie 10 * 1 Console Assembly 63 1 Choke 11 1 Upright Base 64 12 1 Motor Belt 65 2 Belt Guide 13 17 Small Screw 66 4 Belly Pan Fastener 1 14 1 Storage Latch 67 Walking Belt 1 15 2 Frame Pivot Spacer 68 Walking Platform 16 7 8 " Cable Tie 69 1 Belly Pan 6 Electronics Screw 17 1 Incline Leg Pivot Nut 70 1 Incline Wire Harness 18 1 Pulley / Flywheel / Fan 71 19 1 Motor 72 1 Upright Grommet 4 Isolator Screw 20 * 1 Motor / PulleylFlywheellFan 73 21 1 Wire Harness 74 1 Allen Wrench 22 4 Belt Guide Screw 75 1 Frame 23 1 Motor Hood 76 2 Front Endcap 24 1 Hood Shield 77 2 Incline Wheel Bolt 25 5 Small Screw 78 4 Resistance Bracket Bolt 26 1 Controller 79 2 Incline Wheel Nut 27 1 Motor Swivel Bolt 80 1 Ground Wire 28 1 Motor Tension Nut 81 12 Ground Screw / Long Hood Screw 29 5 Star Washer 82 1 Incline Leg 30 1 Motor Tension Washer 83 2 Rear Roller Adj . Bolt 31 2 Motor Tension Bolt 84 1 Rear Endcap 2 32 1 Incline Stop Bracket 85 * Extension Leg Assembly 1 Incline Motor Bolt 33 8 Belly Pan / Clip / Handrail Screw 86 2 34 2 Extension Leg 87 Belly Pan Screw 35 2 Latch Screw 88 2 Foam Grip 36 2 Wheel Bolt 89 1 Left Upper Body Arm w / Foam Grip 37 2 Wheel 90 2 Resistance Bolt 38 6 Wheel Nut / Lift Nut 91 2 Resistance Bracket 39 11 Washer 92 2 Resistance Sleeve 40 4 Base Pad 93 2 Resistance Cone 1 41 2 Handrail Cap 94 Right Upper Body Arm w / Foam Grip 42 1 Latch Catch 95 2 Spring Washer 4 Thrust Washer 43 1 Reed Switch Clip 96 44 1 Reed Switch 97 2 Thrust Bearing 2 Resistance Knob 45 1 Magnet 98 46 1 Console Base # 1 14 " White Wire , M / F 47 2 Front Isolator # 1 5 " Black Wire , 2 Ring 48 4 Platform Screw # 1 8 " White Wire , Pigtail 49 4 Middle Isolator # 1 User's Manual 50 1 Front Roller / Pulley 51 1 Front Roller Adj . Bolt 52 2 Incline Wheel * Includes all parts shown in the box 53 4 Extension Leg Screw / HandrailScrew # These parts are not illustrated
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SEARS The model number and serial number of your PROFORM ® 400 Model No . 831.299510 CROSSWALK treadmill are listed on a decal attached to the frame . See the front cover of this manual to find the location of the decal . All replacement parts are available for immediate purchase or QUESTIONS ? special order when you visit your nearest SEARS Service Center . To request service or to order parts by telephone , call the toll - free If you find that : numbers listed at the left . • you need help assembling or operating the PROFORM 400 When requesting help or service , or ordering parts , please be CROSSWALK treadmill prepared to provide the following information : • a part is missing • The NAME OF THE PRODUCT ( PROFORM ® 400 CROSSWALK treadmill ) • or you need to schedule repair service • The MODEL NUMBER OF THE PRODUCT ( 831.299510 ) call our toll - free HELPLINE • The KEY NUMBER AND DESCRIPTION OF THE PART ( see the 1 - 800 - 736 - 6879 EXPLODED DRAWING and PART LIST included in this manual ) Monday - Saturday , 7 am - 7 pm Central Time ( excluding holidays ) REPLACEMENT PARTS If parts become worn and need to be replaced , call the following toll - free number 1 - 800 - FON - PART ( 1 - 800 - 366 - 7278 ) 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 . 174282 R0401A Printed in USA © 2001 Sears , Roebuck and Co .