Lifestyler 831156430 User Manual FLEX PLUS STEPPER Manuals And Guides L0911176
LIFESTYLER Stepper Manual L0911176 LIFESTYLER Stepper Owner's Manual, LIFESTYLER Stepper installation guides
User Manual: Lifestyler 831156430 831156430 LIFESTYLER FLEX PLUS STEPPER - Manuals and Guides View the owners manual for your LIFESTYLER FLEX PLUS STEPPER #831156430. Home:Fitness Equipment Parts:Lifestyler Parts:Lifestyler FLEX PLUS STEPPER Manual
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TM
CROSS TRAINING SYSTEM
SEA/RS
Model No. 831.156430
Serial No.
Serial Number Decal
QUESTIONS?
As a manufacturer, we are
committed to providing you
complete customer satisfac-
tion. ff you have any questions,
or find there are missing or
damaged parts, we guarantee
you complete satisfaction
through direct assistance from
our factory. TO AVOID
UNNECESSARY DELAYS,
PLEASE CALL DIRECT TO OUR
TOLL-FREE CUSTOMER HOT
LINE. The trained technicians
on our Customer HOt Line will
provide immediate assistance,
free of charge to you.
CUSTOMER HOT LINE:
1-800-999-3756
Mon.-Frl., 6 a.m.-6 p.m. MST.
CAUTION:
Read all safety precautions and
Instructions In this manual
carefully before using this
equipment. Save this manual
for future reference.
PATENT PENDING
OWNER'S MANUAL
SOLD BYSEARS, ROEBUCK ANDCO, CHICAGO, IL 60684
© 1991 SEARS, ROEBUCK AND CO.
TABLE OF CONTENTS
Important Safety Precautions ........................ 2
Before You Begin ................................. 3
Assembly ....................................... 4
Adjusting the FLEX PLUS .......................... 5
Exercising on the Stepper .......................... 7
Weight Training ................................... 8
Maintenance and Trouble-Shooting ................... 9
Part List ......................................... 10
Exploded Drawing ................................. 11
Ordering Replacement Parts ................. Back Cover
Warranty ................................ Back Cover
IMPORTANT SAFETY PRECAUTIONS
WARNING: To reduce the risk of serious injury, read the following important safety
precautions before using this equipment.
1. Read all Instructions in this Owner's Manual before using this equipment
2. Use this equipment only as described in this Manual.
3. Inspect and tighten all parts each time this equipment is used. Replace any worn parts.
4. Keep hands away from moving parts other than the designated handles.
5. The butterfly arms must be positioned as least two (2) inches above the user's head when
the user is seated on the bench. Make sure the lock knob is fully engaged in one of the
holes In the main frame.
6. Never release the main arm, butterfly arms, or leg lift while the weightbands are stretched.
7. The resistance cylinders may become hot after a period of use. Allow the cylinders to cool
before touching them.
8. Keep small children away from this equipment during use.
WARNING: Before beginning this or any exercise program consult your physician.
This is especially Important for individuals 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 Sears product.
2SAVE THESE INSTRUCTIONS
BEFORE YOU BEGIN
Congratulations for selecting the FLEX PLUS Cross Training System. With afull selection of both
aerobic and anaerobic exercises, the FLEX PLUS is a total body conditioning machine. Whether your
goal is to dramatically increase muscle size and strength, shape and tone your body, extend your
endurance and flexibility, reduce stress, or develop your heart and lungs, the FLEX PLUS gives you the
power to make it happen.
This manual is provided to help you understand the simple assembly, adjustment and use of the FLEX
PLUS. Basic exercise guidelines are included to help you get started with your fitness program. If you
have additional questions, please call one of our Customer Service representatives toll-free at 1-800-
999-3756, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us
assist you, please note your product model number and serial number before calling. The model
number is listed on the front cover of this manual. The serial number is recorded on a decal on the
frame (see the drawing on the front cover for the location Of the decal).
Before reading the following sections of this manual, please study the drawing below and familiarize
yourself with the parts labeled.
* Weightband
Butterfly Pad
Frame Sleeve
Lock Knob
Lateral Bar
Main Arm
Butterfly Arm
Main Frame
Resistance Cylinder
Frame Pin
Lift Mount
Bench
Leg Lift
Bench Support
Pedal Reciprocator
Cylinder Bracket
Bracket Knob
Pedal
Stabilizer
Brace
Base
Foot Plate
* The unique FLEX PLUS weightbands are covered by a lifetime warranty. 3
ASSEMBLY
Remove all parts from the packing carton. Make sure that all parts are Included before disposing
of the packing materials. Read each step carefully before beginning. Assembly can be completed
using two adjustable wrenches (not included). The help of a second person is recommended.
ASSEMBLING THE BASE
Turn the Base (31) so the threaded ends of
the bolts are upwards. Place the Stabilizer
(16) against the Base, and attach the Stabi-
lizer with the Stabilizer Bolt (18) and Nut (19).
.Position the Main Frame (35) over the bolts in
the Base (31). Attach the Main Frame with
four Locknuts (28). Place the Foot Plate (23)
over the Base.
ASSEMBLING THE STEPPER PEDALS
2_
Rotate the stepper Pedals (25, 36) to the
position shown, with the Pedals resting on
the Reciprocator (37). NOTE: There is a
guide rod on each Pedal. The guide rods
must rest on the rollers of the Reciprocator.
Insert the right Cylinder Bracket (27) into one
of the holes in the Right Pedal (25). The tab
on the Bracket must be against the inside of
the Pedal. Tighten a Bracket Knob (24) onto
the end of the Bracket. Attach the left
Cylinder Bracket in the same manner.
36
24 27
4
ASSEMBLING THE BENCH
1. Slide the Bench Support (14) into the holes in
the top of the Stabilizer (16).
.Fit the Bench (10) onto the Bench Support
(14). Attach the Bench to the Main Frame
(35) with a Frame Pin (9). NOTE: There are
two sets of holes in the Main Frame. The
Bench can be attached in either a horizontal
or an inclined position.
_i,_
35_
ASSEMBLING THE LEG LIFT
.Slide the Lift Mount (58) between the Bench
Rails (47, 48) as shown. Attach the Lift Mount
with the two Mount Bolts (59) and Nuts (60).
Tighten the Mount Nuts only finger tight.
2. Attach the Leg Lift (52) to the Lift Mount (58)
with the Leg Lift Bolt (56) and Wingnut (57).
.Center a Pad Mount Tube (55) in the Leg Lift
(52). Slide a Lift Pad (54) onto each end of the
Pad Mount Tube. Attach a Pad Mount Tube to
the Lift Mount (58) in the same manner.
58
56
55
ASSEMBLING THE MAIN ARM
oSlide the Lateral Bar (5), one end at a time, into
the Main Arm (8). Align the hole in the Lateral
Bar with the hole in the Main Arm, and insert the
Pull Pin (7) into the Main Arm.
2. Align the Main Arm (8) with the holes in either
side of the Frame Sleeve (44). Connect the Main
Arm to the Frame Sleeve with a Frame Pin (9).
8
ADJUSTING THE FLEX PLUS
ADJUSTING STEPPER RESISTANCE
The resistance of the stepper can be changed by moving the cylinder
brackets to different holes in the stepper pedals. There are five
resistance levels. To change the resistance, first remove the bracket
knobs from the cylinder brackets. Move the cylinder brackets to the
desired holes in the pedals, and reattach the bracket knobs.
WARNING: The resistance cylinders may become hot after a
period of use. Allow the cylinders to cool before touching them.
ATTACHING AND REMOVING THE MAIN ARM
Low
High
The main arm should be attached as described in the assembly instructions.
take off any weightbands and slide out the frame pin.
ATTACHING AND REMOVING THE LATERAL BAR
To remove the main arm,
Certain exercises require the use of the lateral bar. The lateral bar should be attached as described in
the assembly instructions. The lateral bar can be removed after withdrawing the pull pin.
5
ADJUSTING THE WORKLOAD
The FLEX PLUS utilizes specially engineered polymer weightbands
to create exercise resistance. The key to the effectiveness of the
weightbands is variable resistance. As the weightbands are
stretched, the amount of resistance increases, working your muscles
at their capacity throughout the range of motion. The eight weight-
bands included canbe used in different combinations to create
resistance in increments of about 10 pounds.
When using the main arm, slide one end of the weightbands onto
the posts on the main arm. Slide the other end of the weightbands
onto either the upper or lower posts on the frame sleeve, depending
on the exercise to be performed. Note: When first putting weight-
bands on the main arm, it may be necessary to push on the main
arm slightly.
When using the butterfly arms, slide the weightbands onto the posts on top of the frame sleeve.
using the leg lift, slide the weightbands onto the posts on the leg lift and the lift mount.
Clip retainers onto the posts to hold the weightbands in place.
When
ATTACHING AND REMOVING THE BENCH
The bench should be attached as described in the assembly instructions. For certain exercises, the
end of the bench must rest directly on the stabilizer. If the lift mount and leg lift are attached to the
bench, remove the two mount bolts and nuts, and remove the lift mount and leg lift. Remove the bench
support and lower the end of the bench onto the stabilizer. The
b_ rl ............... J -,.-_ -,:..=: ..... ,L ,L_ •..... :_ j_
rig G_,|I _ |UIlIUV_I_J dlLl_l ;_ilUIII_ UULll LI!_ ll="Jlll_ _.&lll.
ATTACHING AND REMOVING THE LEG LIFT
The leg lift should be attached as described in the assembly
instructions. For certain exercises, the leg lift must be attached in a
vertical position (see illustration). To remove the leg lift, take off any
weightbands and remove the leg lift bolt and wingnut. Turn the leg
lift upward and replace the leg lift bolt and wingnut.
6
ADJUSTING THE FRAME SLEEVE
The main arm and butterfly arms are attached to the frame sleeve.
The frame sleeve can easily be raised or lowered to the position that
is most comfortable to you. Support the weight of the sleeve with
one hand, and pull back the locking knob with the other hand. Raise
or lower the sleeve to the desired position, and replace the locking
knob in the locked position. Be sure the locking knob is fully
engaged In one of the holes in the main frame.
WARNING: When using the butterfly arms, the frame sleeve
must be positioned so the butterfly arms are at least two inches
above the user's head when the user is seated on the bench.
POSITIONINGTHE BRACE
When performing exercises
with the bench resting on the
stabilizer, insert the brace
through the main frame to
provide a brace for the hands
or feet. When performing
roman sit-ups, insert the brace
into the stabilizer to provide a
brace for the feet.
Brace
EXERCISING ON THE STEPPER
WARNING: Before beginning any exercise program consult your physician. This is especially
important for individuals over age 35 or persons with pre-existing health problems.
Face the FLEX PLUS and hold the upper or lower posts on the frame sleeve. Press one of the stepper
pedals down and place one foot on the pedal. Place your other foot on the raised pedal. To exercise,
alternately press the right and left pedals down with a smooth, rhythmic motion. Whether standing
erect or leaning forward, keep your back straight to avoid injury. Remember to breathe normally as you
exercise. For an effective cardiovascular workout, exercise physiologists recommend taking relatively
short, rapid steps at low resistance. CAUTION: Never set the resistance so high that you must
push or puii against the posts with your arms io press ihu pCda;_ down. Exe_ci_i.g 1. .......
tlll_
manner could result in heart risk.
EXERCISE INTENSITY
For an effective aerobic workout, it is important to exercise with the proper intensity level. You can
maintain the proper intensity level using your heart rate as a guide. To develop your cardiovascular
capacity, your heart rate should be kept within what is called your "training zone" during exercise. You
can find your training zone by consulting the table below. Training zones are listed for both conditioned
and unconditioned persons, ages 20 to 85 years.
AGE
20
25
30
35
40
45
5O
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
138-167
136-166
135-164
134-162
132-161
131-159
129-156
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
133-162
132-160
130-158
129-156
127-155
125-153
124-150
AGE
55
60
65
70
75
80
85
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
127-155
126-153
125-151
123-150
122-147
120-146
118-144
CONDITIONED
TRAINING ZONE
(BEATSIMIN)
122-149
121-147
119-145
,,,,,,,,,,
118-144
117-142
115-140
114-139 7
The easiest way to measure your heart rate is to pause during
exercise and place two fingers over the wrist as shown. Carefully
take a six-second heart beat count and add a 0 to the number to
determine your heart rate. (A six-second count is used due to the
fact that the heart rate will drop rapidly after you stop exercising.)
Compare your heart rate to your training zone and adjust your
pace or the resistance as necessary. During the first few weeks
of exercise, the heart rate should be kept near the low end of the
training zone. Over the course of a few months, the heart rate
can be increased until it is near the high end of the training
zone.
THE WORKOUT
Each workout should begin with at least 5 minutes of stretching or light calisthenics. Warming up in
this manner prepares the body for strenuous exercise by increasing circulation, delivering more
oxygen to the muscles, and raising the body temperature. The warm-up should be followed by 20-30
minutes of exercising with your heart rate in your training zone. Each workout should end with at least
5 minutes of stretching or light exercise to aid circulation and prevent soreness. To maintain or
improve your conditioning, you must exercise 2-3 times per week. A day of rest between workouts is
recommended. After a few months of exercising, the number of workouts can be increased to 4-5 per
week. The key to achieving successful results is CONSISTENCY.
WEIGHT TRAINING
8
WARNING: Before beginning any exerclse program consult your physlclan. Thls Is especlally
Important for Indlvlduals over age 35 or persons wlth pre-existlng health problems.
The FLEX PLUS offers a full selection of weight training exercises, designed to develop all major
muscle groups of the body. The guide accompanying this manual illustrates each exercise,
demonstrating correct form and showing the areas of the body affected. By following the guidelines
below, you can create an exercise program to produce the specific results you want.
Each workout will require only 30 minutes, and should include 6-10 different exercises. Select
exercises for all muscle groups, with emphasis on the areas you want to develop most. The exercises
can be varied from day to day to give balance to your workouts and maintain your level of interest.
Always remember to begin and end each workout with 5-10 minutes of stretching and light calisthenics.
Your exercise program should include three workouts per week, with at least one day of rest between
workouts. Schedule your workouts for the time of day when your energy level is highest. Once you
find the right schedule, stick with it.
Correct form is important for optimal results. Be careful not to overexert yourself as you begin your
exercise program. Concentrate on learning the exercises correctly. Proper breathing is also important.
Exhale as you exert yourself, and inhale as you return to the starting position. Never hold your breath.
To help you measure your progress and stay motivated, it may be helpful to keep a record of each
workout: List the date, exercises performed, resistance used, and number of repetitions and sets
completed (see MUSCLE BUILDING below). Include key body measurements every 4-6 weeks. A
training partner can also provide helpful motivation. Because the FLEX PLUS is designed to
accommodate two persons at once, it is ideal for use with a training partner.
Exercise attire should be comfortable and loose fitting to allow unrestricted movement. Always
wear athletic shoes for foot protection. Remember that adequate rest and good nutrition are essential
to the success of any fitness program. For more information on diet and exercise, consult your
physician or obtain a book from your library.
MUSCLE BUILDING
Weight training exercises can be defined in terms of three variables: repetitions, sets and resistance.
A repetition is a single exercise movement, such as one sit-up. A set is a number of repetitions
performed continuously. Resistance refers to the weight or force which is overcome with each
repetition. The guide accompanying this manual lists the recommended number of repetitions and sets
for each exercise.
Muscles increase in size and strength when they are worked to capacity. As greater demands are
placed on the muscles, the muscles will grow to meet the new demands. It may take a little
experimentation at first to find the right amount of resistance for each exercise. Begin with an amount
you think you can manage. If you cannot complete the recommended number of repetitions and sets,
decrease the amount of resistance. If you can complete the repetitions and sets without difficulty,
increase the resistance. Remember, for muscle growth, the muscles must be worked to capacity.
MUSCLE TONING
Muscle toning involves the same exercises as muscle building, but the exercises are performed with
'---: ........"The -_uscles ..................... city ................
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as many repetitions and sets as you choose. Endurance is more important that strength for toning and
conditioning.
MAINTENANCE AND TROUBLE-SHOOTING
The FLEX PLUS is designed to be virtually maintenance-free. Check the equipment regularly to be
sure that all parts are tightened securely. Replace any worn parts immediately. The unit can be
cleaned using a damp cloth and mild, non-abrasive detergent. Do not use solvents.
To prevent damage to the stepper, be sure that the guide rods on
the pedals always remain on the reciprocator rollers. Lubricate
the rollers periodically using a few drops of light, multi-purpose oil.
The underside of the guide rods should also be lubricated using a
small amount of heavy grease.
9
PART LIST- Model No. 831.156430 Rev.7/91
Key Reorder Key Reorder
No. No. Qty. Description No. No. Qty. Description
1 100093 2 #5 Weightband 41 100056 2, Butterfly Arm Endcap
2 100094 2 #10 Weightband 42 100109 1 Lock Knob
3 100095 2 #25 Weightband 43 100256 4 Lower Cylinder Bushing
4 100096 2 #50 Weightband 44 100100 1 Frame Sleeve
5 100504 1 Lateral Bar 45 100083 2 Clevis Pin
6 100217 1 Lateral Bar Pad 46 100092 2 Retainer
7 100091 1 Pull Pin 47 100233 1 Left Bench Rail
8 100227 1 Main Arm 48 100232 1 Right Bench Rail
9 100061 2 Frame Pin 49 106557 1 Lock Pin Assembly
10 100112 1 Bench 50 100073 2 Sleeve Slider Bushing
11 014127 2 Flat Washer 51 012065 2 Mount Nut
12 100253 1 Main Arm Bumper 52 103789 1 Leg Lift
13 103368 6 Phillips Bolt 53 103833 1 Leg Lift Endcap
14 100228 1 Bench Support 54 103805 4 Lift Pad
15 100034 1 Brace 55 103779 2 Pad Mount Tube
16 100226 1 Stabilizer 56 103053 1 Leg Lift Bolt
17 100033 4 Frame Endcap 57 103959 1 Wingnut
18 013310 1 Stabilizer Bolt 58 103787 1 Lift Mount
19 012037 1 Stabilizer Nut 59 013553 2 Mount Bolt
20 100105 2 Pedal Spacer 60 014164 2 Flat Washer
21 100048 4 Pedal Bushing 61 100076 1 Spring
22 013244 4 Button Head Bolt # 100404 1 Exercise Poster
23 100085 1 Foot Plate # 104118 1 Exercise Manual
24 100108 2 Slu_;kul Kllub #l uouou i Gwr=ur's Mar=uul
25 100230 1 Right Pedal
26 100106 2 Pedal Footpad Optional (not included)
27 100196 2 Cylinder Bracket
28 012108 6 Lock Nut # 100644 2 Locking Band
29 104063 2 Cylinder Bolt
30 100223 6 Footpad Mounting Screw Additional exercises can be performed using
31 100225 1 Base optional locking bands. Locking bands can be
32 100190 2 Resistance Cylinder ordered following the instructions on the back
33 100234 4 Upper Cylinder Bushing cover of this manual. Note: To attach the locking
34 100052 2 Cylinder Spacer bands, lift the main arm to the highest position.
35 100224 1 Main Frame Slide one end of the locking bands onto the posts
36 100229 1 Left Pedal on the main arm, and the other end onto the upper
37 104819 1 Pedal Reciprocator posts on the frame sleeve.
38 100151 1 Reciprocator Axle Cap
39 100086 2 Butterfly Pad
40 100231 2 Butterfly Arm
Note: "#" indicates a non-illustrated part. Specifications are subject to change without notice.
See the back cover for information about ordering replacement parts.
10
EXPLODED DRAWING"- Model No. 831.156430 Rev. 7/91
4O
i I
5o I
. I
26
F
10
47
I
I 3
16
54
51
54
53
14
55
15
31
26
29
17
Specifications are subject to change without notice. 11
ORDERING REPLACEMENT PARTS
Each FLEX PLUS has its own model number. Always mention the MODEL NUMBER when requesting
service or repair parts for your FLEX PLUS.
All parts listed herein may be ordered through SEARS, ROEBUCK AND CO. SERVICE CENTERS and
most SEARS RETAIL STORES.
If parts you need are not stocked locally, your order will be electronically transmitted to a SEARS
PARTS DISTRIBUTION CENTER for expedited handling.
WHEN ORDERING REPAIR PARTS, ALWAYS GIVE THE FOLLOWING INFORMATION:
1. The MODEL NUMBER of the product (831.156430).
2. The NAME of the product (FLEX PLUS).
3. The REORDER NUMBER of the part from page 10 of this manual.
4. The DESCRIPTION of the part from page 10 of this manual.
Your sears merchandise has added value when you consider that Sears has service units nationwide
staffed with Sears trained technicians specifically trained on Sears products, having the parts, tools
and equipment to ensure that we meet our pledge to you: We service what we sell.
i i
FULL 90 DAY WARRANTY ON PARTS
For 90 days from the date of purchase, when proper assembly and maintenance procedures
detailed in the Owner's Manual are followed, Sears will; free of charge, repair or replace and
install a replacement part for any defective part, when the FLEX PLUS is used in a normal
manner.
This warranty does not apply when the FLEX PLUS is used for commercial or rental
purposes.
SERVICE IS AVAILABLE BY SIMPLY RETURNING THE FLEX PLUS TO YOUR
NEAREST SEARS SERVICE CENTER/DEPARTMENT IN THE UNITED STATES.
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. 731OR-W, CHICAGO, IL 60684
Part No. 103930 7/91 Printed in U.S.A.
