Proform 831294030 User Manual CROSSWALK 345S Manuals And Guides L0402001
PROFORM Treadmill Manual L0402001 PROFORM Treadmill Owner's Manual, PROFORM Treadmill installation guides
User Manual: Proform 831294030 831294030 PROFORM PROFORM CROSSWALK 345S - Manuals and Guides View the owners manual for your PROFORM PROFORM CROSSWALK 345S #831294030. Home:Fitness Equipment Parts:Proform Parts:Proform PROFORM CROSSWALK 345S Manual
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r"_n"__-____. Model No. 831.294030 Serial No. 3 4 5 s CrossWalk TREADMILL Number Decal EXERCISER User's Manual erial • Assembly • Operation • Maintenance • Part List and Drawing Sears, Roebuck and Co., Hoffman Estates, IL 60179 ___-Fr__M. 3 4 5 s CrossWalk TABLE OF CONTENTS IMPORTANT PRECAUTIONS ................................................................ BEFORE YOU BEGIN ...................................................................... ASSEMBLY ............................................................................... OPERATION AND ADJUSTMENT ............................................................ HOW TO FOLD AND MOVE THE TREADMILL .................................................. TROUBLESHOOTING ..................................................................... CONDITIONING GUIDELINES ............................................................... ORDERING REPLACEMENT PARTS .................................................. FULL 90 DAY WARRANTY .......................................................... Note: An EXPLODED DRAWING and a PART LIST are attached in the center of this manual. 2 3 5 6 10 14 16 18 Back Cover Back Cover IMPORTANT i!i!iiiiii_iiii PRECAUTIONS The decals shown have been placed on your treadmill. If a decal is missing, or if it is not legible, please call toll-free 1-800-999-3756 to order a free replacement decal (see the front cover of this manual). Apply the decal in the location shown. Note: The decals are not shown at actual size. Protect yourseff others from risk and of sedous injury. Read the user's manual and : i'_ Side rails w_en *Sland Only On the starting or stopping treadmill •Chan e sp_erhn small _ncre'nen s ,HoW handrai_lo preventfallins, and always wear(he safe_ clip while opera_ng lreadmiil ,St_o if yo_ feel faint, dizzy, et short of I_eatn • Fully e_gage storage I_Ch bef_e tre_dmill is mow_ or stored¸ •Redu_:e incline Ir_its _owest _evel before f_d_ng _readmlllinro s_orage po,s_n _d h'e_m_l _,_ay from moving [ ACAUTII N ] KEEPHANDSANDFEETAWAY I FROMTHISAREAWHILETHE | TREADMILLISIN OPERATION.J 4 _ lir_ers, and hai r ,Never I1"/to _lju_l _l is moving •Al_ays _at athl_ _loes While _p_atitlg IreadmiH BEFORE YOU BEGIN Thank you for selectingthe revolutionaryPROFORM ® CROSSWALK 345s treadmill. The CROSSWALK 345s treadmillcombines advanced technology with innovative design to help you get the most from your exercise program in the convenience and privacyof your home. And when you're not exercising,the unique CROSSWALK 345s treadmill can be folded up, requiringless than half the floor space of other treadmills. For your benefit, read this manual carefully using the treadmill. Ifyou have questionsafter reading this manual, call 1-800-.4-MY-HOME®(1-800-4694663).To help us assist you, please note the product modelnumber and serialnumber beforecalling.The modelnumber ofthe treadmillis831.294030. The sedal number can be found on a decal attachedto the treadmill(see the front cover of this manualfor the location). Before reading further, please review the drawing below and familiarize yourself with the labeled parts. before Bookrack Water Bottle Holder (Bottle is not included) Console Upper Body Arms Key/Clip Upright Handrail Storage Latch - Circuit Breaker Walking Belt \ RIGHT SIDE --. BACK Rear Roller Adjustment Bolts 5 Cushioned Walking Platform for maximum exercise comfort ASSEMBLY Assembly requires two persons. Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packing materialsuntilassembly is completed. Note: The underside of the treadmill walking belt is coated with high-performance lubdcant. 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 lubricantwith a soft cloth and a mild, non-abrasive cleaner. Assembly requires the included allen wr_ rubber mallet _ , wire cutters _, and your own phillips screwdriver (_=====-, and needlenose pliers _E]_,,. For help identifying the assembly hardware, see the drawings below. Note: The assembly hardware and other small parts are packaged in separate part bags. Do not open the part bags until instructed to do so. If a part is not in the parts bag, first check to see if it has been pre-assembled, If a part is missing, call toll-free 1-800-999-3756. 3/4" Tek Screw (58)-8 3/4" Bolt (37)-6 1" Screw (99)-2 3/4" Screw (2)-6 D© 1/2" Silver Screw (48)-1 Washer (38)-6 1/2" Ground Screw (75)-1 Wheel Nut (32)-2 1. Make sure that the power cord is unplugged. -62 With the help of another person, carefully raise the Uprights (69) to the vertical position. Insert one of the Extension Legs (63) into the treadmill as shown. (Note: It may be helpful to tip the Uprights as you insert the Extension Leg.) Make sure that the Warning Decal (62) is in the position shown. Insert the other Extension Leg (63) in the same way. 6 63 2. With the help of another person, carefully lower the Uprights (69) as shown. (Note: It may be helpful to place your foot on one of the Extension Legs [63] as you tip the Uprights.) Make sure that the Extension Legs remain in the Uprights, 2 f 58 Attach each Extension Leg (63) with two 3/4" Tek Screws (68). Attach four Base Pads (57) with four 3/4" Tek Screws (58) as shown. Note: One replacement Base Pad may be included.If a Base Pad becomes worn and needs to be replaced, use the replacement Base Pad. 68, II 58 With the help of another person, carefully raise the Uprights (69) to the vertical position. 3. Attach the Storage Latch (29) to the left Upright (69) with two 1" Screws (99). Do not overtighten the Screws. 4. Identify the Right Handrail (72), which has a large hole in the left side. Remove any ties from the bracket on the Right Handrail and from the Wire Harness (42). Feed the Wire Harness up into the bracket on the Right Handrail and out of the large hole in the left side. (Note: It may be helpful to use needlenose pliers to pull the Wire Harness out of the large hole.) Press a Handrail Cap (76) onto the lower end of the Right Handrail as shown. Insert the bracket on the Right Handrail (72) into the top of the Right Upright (69) so that the Handrail Cap (76) is resting against the Right Upright. Attach the Right Handrail and the Handrail Cap with three 3/4" Bolts (37) and three Washers (38) as shown. Firmly tighten the indicated Bolt, but do not tighten the other Bolts yet. Attach the Left Handrail (not shown) as described above. Note: There is not a wire harness on the left side. 7 3 4 42 38 5. Attach the end of the ground wire to the small hole in the side of the Right Handrail (72) with a Silver Ground Screw (75). 5 Ground Wire \ 6. Loosen the two Crossbar Screws (39) two turns (only one Crossbar Screw is shown). Place the Console Base (47) on the Right Handrail (72) and the Left Handrail (not shown). Attach the Console Base with four 3/4" Screws (2) (only two Screws are shown). Do not overtighten the Screws. 6 47 Insert the Wire Harness (42) through the two indicated plasticties on the ConsoleBase (47). Next, touch the Right Handrail (72) to discharge any static. See the insetdrawing. Findthe 5-pinconnectoron the end of the Wire Harness. Insertthe connectorintothe red socketbeneath the console.The connector should slide easily into the socket and snap into place. If the connector does not slideeasily and snap intoplace, turnthe connector and then insertit. Insertthe 6-pin connectorintothe blacksocketbeneath the consolein the same way. 72 43 Make sure that the connectors and wires appear as shown in the inset drawing. IF THE CONNECTORS ARE NOT INSERTED PROPERLY, THE CONSOLE MAY BE DAMAGED WHEN THE POWER IS TURNED ON. 7. Insert the excess Wire Harness (42) into the large hole in the side of the Right Handrail (72). Securely tighten the plastic ties on the bottom of the Console Base (47) to prevent the Wire Harness from slipping. Then, cut off the ends of the plastic ties. 5-pin 6-pin 7 47 Ties 42 Route the Wire Harness (42) through the indicated opening in the Console Base (47). Attach the Wire Cover to the Console Base (47) with a 1/2" Silver Screw (48). Note: Do not overtightn the 1/2" Silver Screw. 7; Attach the Console Base (47) to the Crossbar (40) with two 3/4" Screws (2). Tighten the two Crossbar Screws (39) (only one Crossbar Screw is shown). 8 I ® 40 48J :' 2 " 8. Attach a Wheel (66) to the inner side of each Extension Leg (63) with a Wheel Bolt (64) and a Wheel Nut (32) as shown. Do not overtighten the Wheel Bolt. The Wheel should be able to spin freely. Lift the treadmill frame (see HOW TO FOLD THE TREADMILL FOR STORAGE on page 11), but do not latch it. Make sure that the frame is centered between the Handrails (not shown). Firmly tighten the 314" Bolts (not shown) used in assembly step 4. Then, lower the frame to the floor. 9. Make sure that all parts are properly tightened before you use the treadmill. Note: Extra hardware may be included. Keep the included allen wrenches in a secure place. The large allen wrench is used to adjust the walking belt (see page 17). To protect the floor or carpet, place a mat under the treadmill. 9 OPERATION AND ADJUSTMENT THE PERFORMANT LUBE TM WALKING BELT an equipment-groundingconductor 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. Your treadmillfeatures a walking belt coated with PERFORMANT LUBE TM, a high-performance lubricant. IMPORTANT; Never apply silicone spray or other substances to the walking belt or the walking platform. Such substances will deteriorate the walking belt and cause excessive wear. This product is for use on a nominal 120-volt circuit, and has a groundingplug that lookslike the plug illustrated in drawing 1 below. A temporary adapter that looks like the adapter illustratedin drawing2 may be used to connectthe surge suppressorto a 2-pole receptacle as shown in drawing 2 if a propedy grounded outletis not available. HOWTO PLUG IN THE POWER CORD Grounded Outlet Box _'-1 _" Your treadmill, like any other type of sophisticated electronicequipment, can be seriouslydamaged by sudden voltage changes in your home's power. Voltage surges, spikes, and noise interferencecan resultfrom weather conditionsor from other appliances being turned on or off. To decrease the possibility of your treadmill being damaged, always use a surge suppressor with your treadmill (see drawing 1 at the right). To purchase a surge suppressor, see your local Sears or call 1-800-366-7278 and order part number 146148. ._ Surge Suppressor _... Grounding Grounding Grounded Pin Pin Outlet Grounding Plug 2 ¢€_Grounded ( _J 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. There must be a monitoring light on the surge suppressor to indicate whether it is functioning properly. Failure to use a properly functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change speed or stop unexpectedly, which may result in a fall and serious injury. _%_'_1 Outlet Box Adapter ^ Surge suppressor The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician. The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used it must be held in place by a metal screw. Some 2-pole receptacle outlet box covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter. This product must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. This product is equipped with a cord having 10 CONSOLE DIAGRAM Insert the key fully into the console. After a moment, the displays will light. Test the clip by carefully taking a few steps backward until the key is pulled from the console. If the key is not pulled from the console, adjust the position of the clip, Follow the steps below to operate the console. _! Insert the key fully into the console. A few seconds after the key is inserted, the displays will light. B Press the Start button or the Speed increase button to start the walking belt. A moment after the button is pressed, the walking belt will begin to move. Hold the handrails and begin walking. STEP-BY-STEP CONSOLE OPERATION As you exercise, change the speed of the walking belt as desired by pressing the Speed buttons. Each time a button is pressed, the speed setting will change by 0.1 mph; ifa button is held down, the speed setting will change in increments of 0.5 mph. Note: The console can display speed and distance in either miles or kilometers (see SPEED DISPLAY on page 12), For simplicity, all instructions in this section refer to miles. Before operating the console, make sure that the power cord is properly plugged in (see page 10). The reset/off circuit breaker, located on the treadmillframe near the power cord, should be in the reset position (see page 16). Next, stand on the foot rails of the treadmill. Find the clip attached to the key (see the drawing above), and slide the clip onto the waistband of your clothes. 11 To stop the walking belt, press the Stop button. The elapsed time will begin to flash in the Time/Distance display. measurement is selected, remove the key and then reinsert it. To reset the displays, press the Stop button, remove the key, and then reinsert the key. Note: Duringthe first few minutes that the treadmill is used, inspect the alignment of the walking belt, and align it if necessary (see page 16). B To measure your heart rate, stand on the foot rails and place yourthumb on the pulse sensor. Do not press too hard, or the circulation in your thumb will be restricted and your pulse will not be detected. After a few seconds,the heartshaped indicatorin the Fat Calories/Calories/ Pulse displaywill begin to flash, one or two dashes (- -) will appear, and then your heart rate will be shown. Hold yourthumb on the pulse sensorfor about 15 secondsfor the mostaccurate reading. I_1 Change the incline of the treadmill as desired. To change the incline of the treadmill, press either of the Inclinebuttons until the desired inclinelevel is reached, B Follow your progress with the three displays. TimelDistance Mode Indicator display--This display shows the elapsed time and the distance that you have walked or run. TIME DISTANCE The display will change from one number to the other every few seconds, as shown by the mode indicators.When the Stop button is pressed, the elapsed time will flash. F 81 If the displayed heart rate appears to be too high or too low, or if your heart rate is not displayed, lift your thumb off the pulse sensor for a few seconds. Then, place your thumb on the pulse sensor as described above. Remember to stand still while measuring your heart rate. Fat CalorieslCalories/ display Pulse display--This shows the approximate numbers of fat calories and calories 1 l_il_ ] FAT CALS, PULSE B you have burned (see FAT BURNING on page 18). The display will change from one number to the other every few seconds, as shown by the mode indicators. The display will also show your heart rate when you use the pulse sensor (see step 5). Speed display--This display shows the speed of the walking belt When you are finished key. exercising, remove the Step ontothe foot rails, press the Stop button, and remove the key from the console. Keep the key in a secure place. Move the reset/offcircuitbreaker to the off positionand unplugthe power cord. [ 3.-.] SPEED Note: The console Measure your heart rate if desired. can tance either and milesdisor displayinspeed [ E ] kilometers. To change FAT CALS PULSE the unit of measurement, hold down the Stop button, insert the key into the console, and continue to hold the Stop button for a moment, An "E" for English miles or an "M" for metric kilometers will appear in the Fat Calories/Calories/Pulse display. Press the Speed increase button to change the unit of measurement. When the desired unit of 12 HOW TO USE THE UPPER BODY ARMS As you walk on the treadmill, you can either hold the handrails or use the upper body arms. To exercise your arms, shoulders, and back for a total body workout, move the upper body arms forward and back as you walk on the treadmill. To vary the intensityof your upper body exercise, the resistance of the upper body arms can be adjusted. To increase the resistance, turn the resistance knobs clockwise; to decrease the resistance, turn the knobs counterclockwise. 13 / HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill, adjust the incline to the lowest position, If this is not done, the treadmill may be permanently damaged. Next, unplug the power cord. CAUTION: You must be able to safely lift 45 pounds (20 kg) to raise, lower, or move the treadmill. 1. Hold the treadmill with your hands in the locationsshown 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 shownand hold the treadmill firmly. Using your left thumb, press the storage latch to the left. Raise the treadmill until the storage latch closes over the catch. Make sure that the storage latch is fully engaged over the catch. To protect the floor or carpet from damage, place a mat under the treadmill. Keep the treadmill out of direct sunlight. Do not leave the treadmill in the storage position in temperatures above 85 ° Fahrenheit. Engaged HOW TO MOVE THE TREADMILL Before moving the treadmill, convert the treadmill to the storage position as described above. Make sure that the frame is securely held by the storage latch. L 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 location. To reduce the risk of injury, use extreme caution while moving the treadmill. Do not move the treadmill over an uneven surface. 3. Place one foot on the base, and carefully lower the treadmill until it is resting in the storage position. 14 _ Front Wheels HOW TO LOWER THE TREADMILL FOR USE 1. Hold the upper end of the treadmill with your right hand. Press the storage latch to the left. Pivot the treadmill down until the frame and foot rail are past the storage latch. Storage I / 'e'ch l 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. 15 Ili ! TROUBLESHOOTING Most treadmill problems can be solved by following the simple steps below. Find the symptom that applies, and follow the steps listed. If further assistance is needed, call toll-free 1-800-4-MY-HOME ® (1-800-469-4663). PROBLEM: The power does not turn on SOLUTION: a. Make sure that the power cord is plugged into a surge suppressor,and that the surge suppressor is plugged into a properlygroundedoutlet (see page 10). Use only a single-outletsurge suppressor that meets all of the specificationsdescribed on page 10. 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, PROBLEM: Check the reset/offcircuit breaker located on the treadmillframe near the power cord. If the switch protrudes as shown, the circuitbreaker has tripped. To reset the circuit breaker, wait for five minutes and then press the switch back in. Reset_ _ripped_ The power turns off during use SOLUTION: a. Check the circuit breaker located on the treadmill frame near the power cord (see the drawing above). If the circuit breaker has tripped, wait for five minutesand then press the switch back in. b, Make sure that the power cord is plugged five minutes, and then plug it back in. in. If the power cord is plugged in, unplug it, wait for c. Remove the key from the console. Reinsert the key fully into the console. d. If the treadmill still will not run, please call toll-free 1-800-4-MY-HOME ® (1-800-469-4663). PROBLEM: The displays of the console do not function properly SOLUTION: a. Remove the key from the console and UNPLUG THE POWER CORD. Remove the two 3/4" Screws (2) from the Hood (1), and carefully pivotthe Hood off. Locate the Reed Switch (10) and the Magnet (18) on the left side of the Pulley (17). Turn the Pulley until the Magnet is aligned with the Reed Switch. Make sure that the gap between the Magnet and the Reed Switch is about 1/8". If necessary, loosen the Screw (56) and move the Reed Switch slightly. Retighten the Screw. Re-attach the Hood, and run the treadmill for a few minutes to check for a correct speed reading. 56 Top ViewII 16 PROBLEM: The walking belt slows when walked on SOLUTION: a. Use onlya single-outlet surge suppressorthat meets all of the specifications describedon page 10. b, If the walking belt is overtightened,treadmill performance may decrease and the walking belt may become damaged. Remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller adjustment boltscounterclockwise,1/4 of a turn. When the walking belt is properlytightened, you should be able to lift each side of the walking belt 2 to 3 inches off the walking platform.Be careful to keep the walking belt centered. Plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is properly tightened. b Rear Roller Adjustment Bolts c. If the walking belt still slows when walked on, please call toll-free 1-800-4-MY-HOME ®(1-800469-4663). PROBLEM: The walking belt is off-center or slips when walked on SOLUTION: a. If the walking belt is off-center, first remove the key and UNPLUG THE POWER CORD. If the walking belt has shifted to the left, use the allen wrench to turn the left rear roller bolt clockwise 1/2 of a turn; if the walking belt has shifted to the right, turn the bolt counterclockwise 1/2 of a turn. Be careful not to 1 a overtighten 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 slips when walked on, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller bolts clockwise, 1/4 of a turn. When the walking belt is correctly 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 carefully walk on the treadmill for a few minutes. Repeat until the walking belt is properly tightened. PROBLEM: ONE OF THE UPPER BODY ARMS SQUEAKS DURING USE SOLUTION: a. Correcting this problem requires a small amount of white marine grease, available at most hardware stores. Turn the Resistance Knob (109) counterclockwise until it can be removed. Remove the Resistance Cone (108) and the Upper Body Arm (117), along with the 318"Washers (5), Spring Washer (111), Thrust Washers (112), and Thrust Bearing (113). (Note: If the Resistance Sleeve [107] or Resistance Plate [27] comes out of the Resistance Bracket [105] or Resistance Cone, press it back in.) Apply a thin layer of white marine grease to the outer surface of the Resistance Cone (108). Reattach all parts in the order shown at the right. 17 105 112 111 5 CONDITIONING GUIDELINES ergy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near the lowest number in your training zone. For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone. Aerobic The following guidelines will help you to plan your exercise program. For more detailed exercise information, obtain a reputable book or consult your physician. EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning and aerobic exercise. HEART RATE TRAINING ZONES AEROBIC 165 155 _4B 140 130 125 115 MAX 145 138 130 125 118 110 103 125 120 llB 110 105 95 90 30 40 50 60 70 80 FAT BURN FAT BURN Ag e 20 To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers define your "training zone." The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise. To measure your heart rate during exercise, use the pulse sensor. If your heart rate is too high or too low, adjust the speed and incline of the treadmill. Fat Burning To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for en- Exercise If your goal is to strengthen your cardiovascular system, your exercise must be "aerobic." Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone. WORKOUT GUIDELINES Each workout should include the following three parts: A Warm-up--Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate and circulation in preparation for exercise. Training Zone Exercise---After warming up, increase the intensityof your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the firstfew weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise--never hold your breath. A Cool-down--Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent postexercise problems. EXERCISE FREQUENCY To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life. 18 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowlyas you stretch--never bounce. 1. Toe Touch Stretch Stand with your knees bent slightlyand slowlybend forwardfrom your hips. Allow your back and shouldersto 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. CalflAchilles 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 each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 19 PART LISTmModel Key No. Qty. 1 2 3 4 5 6 7 8 9* 10 11 12 13 1 15 1 1 9 1 1 1 1 1 1 2 5 14 15 2 4 16 17 18 19 20 21 1 1 1 1 2 1 22 23 2 1 24 1 25 1 26 27 28 29 30 31 6 2 1 1 1 1 32 33 34 35 36 37 38 39 40 41 2 1 1 1 4 6 12 2 1 1 Description Hood 3/4" Screw Motor Belt Motor Tension Bolt 3/8" Washer Motor Star Washer Flywheel Motor Motor Assembly Reed Switch Latch Warning Decal Frame Spacer Frame Pivot Nut/Motor Nut Frame Pivot Bolt Walking Platform Screw Left Foot Rail Front Roller/Pulley Magnet Motor Pivot Bolt Motor Bracket Bolt Right Foot Rail Endcap Belly Pan Clip Front Roller Adjustment Bolt Left Upper Body Arm w/Foam Grip Right Upper Body Arm w/Foam Grip Ground Screw Resistance Plate Motor Tension Nut Storage Latch Latch Catch Right Rear Endcap Pad Wheel Nut Static Decal Choke Electronic Bracket Plastic Stand-off 3/4" Bolt Washer Crossbar Screw Crossbar 5/32" Allen Wrench No. 831.294030 Key No. Qty. 42 43 44 45 1 1 1 4 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61" 1 1 1 2 1 1 1 2 2 2 1 4 12 1 1 2 62 63 64 65 66 67 2 2 2 4 2 1 68 69 70 71 72 73 74 75 4 1 1 1 1 4 1 1 76 77 78 2 4 1 79 80 81 82 83 84 1 1 1 2 4 2 Description Wire Harness Console Wire Cover Resistance Bracket Bolt Bookrack Console Base 1/2" Silver Screw 1/2" Console Screw Key/Clip Incline Motor Incline Bracket Incline Motor Bolt Clevis Pin Cotter Pin Motor ControllerWire Base Pad 3/4" Tek Screw Controller Lift Frame Extension Leg Assembly Warning Decal Extension Leg 3 1/2" Bolt Base Endcap Wheel Console Waming Decal 8" Cable Tie Base Grommet Left Handrail Right Handrail Cage Nut Left Foot Rail Endcap 1/2" Silver Ground Screw Handrail Cap Belly Pan Screw Reset/Off Circuit Breaker Power Cord Power Cord Grommet Belly Pan Belt Guide Belt Guide Screw Plastic Fastener R10o3c Key No. Qty. 85 86 87 88 89 90 91 92 2 1 4 1 2 1 1 2 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 # # # # # # # # 1 1 1 1 1 1 2 1 2 6 1 2 2 4 2 2 2 2 2 4 2 2 1 1 1 1 1 1 1 1 1 Description IsolatorCushion Frame Releasable Tie Incline Motor Wire Cable Tie Clamp Ground Wire Left Rear Endcap Pad Rear Roller Adjustable Bolt Right Rear Endcap Allen Wrench Left Rear Endcap Walking Belt Walking Platform Right Foot Rail Latch Screw Rear Roller Plastic Tie Rear Endcap Screw Motor Mount Bracket Resistance Bolt Resistance Bracket Star Washer Resistance Sleeve Resistance Cone Resistance Knob Upright Insert Spring Washer Thrust Washer Thrust Bearing Foam Grip Power Board w/Clips 8" Blue Wire, 2F 4" Blue Wire, 2F 4" Blue Wire, M/F 4" White Wire, M/F 8" White Wire, 2F 8" Green Wire, 2 Ring 8 " Red Wire, M/F User's Manual *Includes all parts shown in the box #These parts are not illustrated If a part is missing, call toll-free 1-800-999-3756. 4O 4288 75 47 44 115 53 lO 56 104 71 49 50 lo6< 67 23 13 107 54 76 98 38_ 37 16 14 5 54 73 96 _5 25 I 32 _-22 102 91 86 92 41 92 0 0 CO Your Home For repair - in your home - of all major brand appliances, lawn and garden equipment, or heating and cooling systems, no matter who made it, no matter who sold it.l For the replacement parts, accessories, and user's manuals that you need to do-it-yourself. For Sears professional installation of home appliances and items like garage door openers and water heaters. 1-800-4-MY-HOME ® Anytime, day or night (1-800-469-4663) (U.S.A. www.sears.com and Canada) www.sears.ca Our Home For repair of carry-in products like vacuums, lawn equipment, and electronics, call or go on-line for the location of your nearest Sears Parts and Repair Center. 1-800-488-1222 Anytime, day or night (U.S.A. only) www.sears.com To pumhase a protection agreement (U.S.A.) or maintenance agreement (Canada) on a product serviced by Sears: 1-800-827-6655 (u.s._.) 1-800-361-6665 (Canada) Para pedir servicio de reparaci6n a domicilio, y para ordenar piezas: 1-888-SU-HOGAR sM (1-888-784-6427) SEARS ® Registered Trademark / _MTrademark / SMService Mark of Sears, Roebuck and Co, ® Mama Registrada / TMMarca de F&bdca / sMMarca de Se_vicio de Sears, Roebuck and Co. f 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 throughoutthe United States and Sears will repair or replace the Treadmill Exerciser, free of charge. This warranty does not apply when the Treadmill Exerciser This warranty state. or for rental purposes. gives you specific legal rights, and you may also have other rights which vary from state to Sears, Roebuck Part No. 204148 is used commercially R1003C and Co., Dept. 817WA, Hoffman Estates, IL 60179 Printed in USA © 2003 Sears, Roebuck and Co.
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