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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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 satisfaction. 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
Instructions
In this manual

and

carefully before using this
equipment.
Save this manual
for future reference.

OWNER'S MANUAL
SOLD BYSEARS,

PATENT

PENDING

ROEBUCK

ANDCO,

CHICAGO,

IL 60684

ROEBUCK

AND CO.

TABLE OF CONTENTS
Important Safety Precautions ........................
Before You Begin .................................

2
3

Assembly .......................................
Adjusting the FLEX PLUS ..........................

4
5

Exercising on the Stepper ..........................
Weight Training ...................................
Maintenance
and Trouble-Shooting
...................
Part List .........................................

7
8
9
10

Exploded Drawing .................................
Ordering Replacement
Parts .................
Warranty ................................

11
Back Cover
Back Cover

IMPORTANT SAFETY PRECAUTIONS

WARNING:
precautions

To reduce

the risk of serious

injury, read the following

important

safety

before using this equipment.

Read all Instructions

Use this equipment

only as described

Inspect

all parts each time this equipment

Keep hands

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.

Never release

The resistance cylinders
before touching them.

Keep small children

and tighten

WARNING:

in this Owner's

away from moving

the main arm,

Manual before
in this Manual.

butterfly

may become

beginning

is used.

parts other than the designated

Replace

any worn parts.

handles.

arms, or leg lift while the weightbands
hot after a period of use.

away from this equipment

Before

using this equipment

during

this or any exercise

are stretched.

Allow the cylinders

to cool

use.

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.

SAVE THESE INSTRUCTIONS

BEFORE

YOU

BEGIN

Congratulations
for selecting the FLEX PLUS Cross Training System. With a full 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 1-800999-3756, 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

Before reading the following sections
yourself with the parts labeled.

of this manual,

Of the decal).

please study the drawing

below and familiarize

* Weightband
Butterfly

Lateral

Pad

Frame Sleeve

Bar

Main Arm

Lock Knob

Butterfly

Arm

Frame Pin
Lift Mount
Main Frame

Bench
Leg Lift

Resistance

Cylinder

Bench Support

Pedal Reciprocator
Stabilizer
Cylinder

Bracket

Knob
Brace

Pedal

Base
Foot Plate

* The unique FLEX PLUS weightbands

are covered

by a lifetime

warranty.

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 Stabilizer 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

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

ASSEMBLING
1.

Bracket

in the same manner.

THE BENCH

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
or an inclined

position.

in either a horizontal

_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
2.

the Mount Nuts only finger tight.

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.
ASSEMBLING
o

THE MAIN ARM

Slide 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.

8
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).

ADJUSTING

THE FLEX PLUS
Low

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.

High

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

The main arm should be attached as described in the assembly instructions. To remove the main arm,
take off any weightbands and slide out the frame pin.
ATTACHING

AND REMOVING

THE LATERAL

BAR

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 weightbands 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 weightbands 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

ATTACHING

AND REMOVING

When

in place.

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_

rig

G_,|I

...............
_
|UIlIUV_I_J

ATTACHING

J -,.-_
dlLl_l

-,:..=:
;_ilUIII_

AND REMOVING

.....

UULll,L

,L_
LI!_

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ll="Jlll_

:_
_.&lll.

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.

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
tlll_
push or puii against the posts with your arms io press ihu pCda;_ down.
Exe_ci_i.g
1. .......
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.

UNCONDITIONED
TRAINING
AGE

ZONE

(BEATS/MIN)

UNCONDITIONED

CONDITIONED
TRAINING

TRAINING

ZONE

(BEATS/MIN)

ZONE

CONDITIONED
TRAINING

ZONE

AGE

(BEATS/MIN)

(BEATSIMIN)

138-167

133-162

127-155

122-149

136-166

132-160

126-153

121-147

135-164

130-158

125-151

119-145

134-162

129-156

123-150

118-144

132-161

127-155

122-147

117-142

131-159

125-153

120-146

115-140

129-156

124-150

118-144

114-139

,,,,,,,,,,

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
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
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
A repetition is a single exercise movement, such
performed continuously.
Resistance refers to the
repetition.
The guide accompanying
this manual
for each exercise.

of three variables:
repetitions, sets and resistance.
as one sit-up. A set is a number of repetitions
weight or force which is overcome with each
lists the recommended
number of repetitions and sets

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
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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.

PART LIST- Model No. 831.156430
Key
No.

Reorder
No.

Qty.

1
2

100093
100094

2
2

3
4
5
6
7

100095
100096
100504
100217
100091

8
9

Rev.
7/91

Key
No.

Reorder
No.

Qty.

#5 Weightband
#10 Weightband

41
42

100056
100109

2,
1

Butterfly Arm Endcap
Lock Knob

2
2
1
1
1

#25 Weightband
#50 Weightband
Lateral Bar
Lateral Bar Pad
Pull Pin

43
44
45
46
47

100256
100100
100083
100092
100233

4
1
2
2
1

Lower Cylinder Bushing
Frame Sleeve
Clevis Pin
Retainer
Left Bench Rail

100227
100061

1
2

Main Arm
Frame Pin

48
49

100232
106557

1
1

Right Bench Rail
Lock Pin Assembly

10
11

100112
014127

1
2

Bench
Flat Washer

50
51

100073
012065

2
2

Sleeve Slider Bushing
Mount Nut

12
13
14
15

100253
103368
100228
100034

1
6
1
1

Main Arm Bumper
Phillips Bolt
Bench Support
Brace

52
53
54
55

103789
103833
103805
103779

1
1
4
2

Leg Lift
Leg Lift Endcap
Lift Pad
Pad Mount Tube

16
17
18
19

100226
100033
013310
012037

1
4
1
1

Stabilizer
Frame Endcap
Stabilizer Bolt
Stabilizer Nut

56
57
58
59

103053
103959
103787
013553

1
1
1
2

Leg Lift Bolt
Wingnut
Lift Mount
Mount Bolt

20
21
22
23
24

100105
100048
013244
100085
100108

2
4
4
1
2

Pedal Spacer
Pedal Bushing
Button Head Bolt
Foot Plate
Slu_;kul Kllub

60
61
#
#
#

014164
100076
100404
104118
l uouou

2
1
1
1
i

Flat Washer
Spring
Exercise Poster
Exercise Manual
Gwr=ur's Mar=uul

100230

Right Pedal

26
27

100106
100196

2
2

Pedal Footpad
Cylinder Bracket

28
29
30
31
32
33
34
35
36

012108
104063
100223
100225
100190
100234
100052
100224
100229

6
2
6
1
2
4
2
1
1

Lock Nut
Cylinder Bolt
Footpad Mounting Screw
Base
Resistance Cylinder
Upper Cylinder Bushing
Cylinder Spacer
Main Frame
Left Pedal

37
38
39
40

104819
100151
100086
100231

1
1
2
2

Pedal Reciprocator
Reciprocator Axle Cap
Butterfly Pad
Butterfly Arm

Description

Optional (not included)
#

100644

Locking Band

Additional exercises can be performed using
optional locking bands. Locking bands can be
ordered following the instructions on the back
cover of this manual. Note: To attach the locking
bands, lift the main arm to the highest position.
Slide one end of the locking bands onto the posts
on the main arm, and the other end onto the upper
posts on the frame sleeve.

Note: "#" indicates a non-illustrated part. Specifications are subject to change without notice.
See the back cover for information about ordering replacement parts.

EXPLODED DRAWING"- Model No. 831.156430

Rev. 7/91

I
10

53
54

3
16
55
14

31
26

Specifications are subject to change without notice.

ORDERING

REPLACEMENT

Each FLEX PLUS has its own model number.
service or repair parts for your FLEX PLUS.
All parts listed herein may be ordered
most SEARS RETAIL STORES.

PARTS
Always

mention

through SEARS,

the MODEL

ROEBUCK

ORDERING

1. The MODEL

REPAIR

NUMBER

4. The DESCRIPTION

ALWAYS

of the product

2. The NAME of the product
3. The REORDER

PARTS,

when requesting

AND CO. SERVICE

If parts you need are not stocked locally, your order will be electronically
PARTS DISTRIBUTION
CENTER for expedited handling.
WHEN

NUMBER

GIVE THE FOLLOWING

CENTERS

and

transmitted to a SEARS

INFORMATION:

(831.156430).

(FLEX PLUS).
of the part from page 10 of this manual.

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.

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
purposes.
SERVICE
NEAREST

does

not apply

IS AVAILABLE
SEARS SERVICE

Part No. 103930

7/91

ROEBUCK

the

FLEX

PLUS

is used

for commercial

BY SIMPLY
RETURNING
THE FLEX
CENTER/DEPARTMENT
IN THE UNITED

This warranty gives you specific
from state to state.
SEARS,

when

legal rights,

PLUS TO
STATES.

and you may also have other

AND CO., DEPT. 731OR-W,

CHICAGO,

or rental

YOUR

rights which vary

IL 60684

Printed

in U.S.A.

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Lifestyler 831156430 User Manual FLEX PLUS STEPPER Manuals And Guides L0911176

LIFESTYLER Stepper Manual L0911176 LIFESTYLER Stepper Owner's Manual, LIFESTYLER Stepper installation guides

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