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"__-____. 345s

CrossWalk

Model No. 831.294030

Serial No.

erial

Number

Decal

• Assembly

•Operation

• Maintenance

•Part List and Drawing

TREADMILL EXERCISER

User's Manual

Sears, Roebuck and Co., Hoffman Estates, IL 60179

___-Fr__M. 345s

CrossWalk

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS ................................................................ 3

BEFORE YOU BEGIN ...................................................................... 5

ASSEMBLY ............................................................................... 6

OPERATION AND ADJUSTMENT ............................................................ 10

HOW TO FOLD AND MOVE THE TREADMILL .................................................. 14

TROUBLESHOOTING ..................................................................... 16

CONDITIONING GUIDELINES ............................................................... 18

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.

IMPORTANT PRECAUTIONS

i!i!iiiiii_iiii

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.

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BEFORE YOU BEGIN

Thank you for selectingthe revolutionaryPROFORM ®

CROSSWALK 345s treadmill. The CROSSWALK 345s

treadmillcombines advanced technologywith innova-

tive designto help you get the most from your exercise

program inthe convenience and privacyof your home.

And when you're notexercising,the unique CROSS-

WALK 345s treadmill can be folded up, requiringless

than halfthe floor space of other treadmills.

For your benefit, read this manual carefully before

using the treadmill. Ifyou have questionsafter reading

this manual,call 1-800-.4-MY-HOME®(1-800-469-

4663).To help us assist you, pleasenotethe product

modelnumber and serialnumberbeforecalling.The

modelnumber ofthe treadmillis831.294030. The sedal

numbercan be found ona decal attachedto the tread-

mill(see the front coverof thismanualfor the location).

Before reading further, please review the drawing

below and familiarize yourself with the labeled parts.

Water Bottle Holder

(Bottle is not included)

Upper Body Arms

Handrail

Storage Latch

Bookrack

Console

Key/Clip

Upright

- Circuit Breaker

Walking Belt \

RIGHT SIDE

BACK --. Cushioned Walking Platform

for maximum exercise comfort

Rear Roller

Adjustment Bolts

ASSEMBLY

Assembly requires two persons. Set the treadmill in a clearedarea and removeall packing materials.Do not

disposeof the packingmaterialsuntilassembly is completed.

Note: The undersideof 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_ and your own phillips screwdriver (_=====-,

rubber mallet _, wire cutters _, 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 notin the parts bag, firstcheck 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

1/2"Silver Screw

(48)-1

3/4" Screw (2)-6

D©

Washer (38)-6

1/2" Ground Screw

(75)-1

Wheel Nut (32)-2

1. Make sure that the power cord is unplugged.

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.

-62

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 re-

main in the Uprights,

Attach each Extension Leg (63) withtwo 3/4" Tek

Screws (68).

Attach four Base Pads (57) withfour 3/4" Tek Screws

(58) as shown. Note: One replacement Base Pad may

be included.If a Base Pad becomesworn and needs to

be replaced, use the replacement Base Pad.

With the help of another person, carefully raise the

Uprights (69) to the vertical position.

68, II

3. Attach the Storage Latch (29) to the left Upright (69) with

two 1" Screws (99). Do not overtighten the Screws. 3

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.

442

5. Attach the end of the groundwire to the small hole in the

side of the Right Handrail(72) with a Silver Ground

Screw (75).

Ground

Wire

6. Loosenthe two Crossbar Screws (39) two turns (only

one Crossbar Screw is shown). Place the Console Base

(47) on the RightHandrail (72) and the Left Handrail (not

shown).Attach the Console Base withfour 3/4" Screws

(2) (only two Screws are shown). Do not overtighten

the Screws.

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-pinconnectoronthe end of the

Wire Harness. Insertthe connectorintothe red socketbe-

neaththe console.The connector should slide easily

into the socket and snap into place. If the connector

does notslideeasilyand snapintoplace, turnthe connec-

torand then insertit.Insertthe 6-pin connectorintothe

blacksocketbeneath the consolein the sameway.

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.

Route the Wire Harness (42) throughthe indicated open-

ing 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.

Attach the Console Base (47) to the Crossbar (40) withtwo

3/4" Screws (2). Tighten the two Crossbar Screws (39)

(only one Crossbar Screw is shown).

6 47

72 43

5-pin 6-pin

Ties 42 47

®40 48J:' "

I 2

8. Attacha 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.

OPERATION AND ADJUSTMENT

THE PERFORMANT LUBETM WALKING BELT

Your treadmillfeatures a walking belt coated with

PERFORMANT LUBETM, a high-performance lubricant.

IMPORTANT; Never apply silicone spray or other

substances to the walking belt or the walking plat-

form. Such substances will deteriorate the walking

belt and cause excessive wear.

HOWTO PLUG IN THE POWER CORD

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 fromother 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.

Use only a single-outlet surge suppressor that is

UL 1449 listed as a transient voltage surge sup-

pressor (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 indi-

cate 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 unexpect-

edly, which may result in a fall and serious injury.

This product must be grounded. If it should malfunc-

tion or break down, grounding provides a path of least

resistance for electric current to reduce the risk of elec-

tric shock. This product is equipped with a cord having

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.

This product is for use on a nominal 120-voltcircuit,

and has a groundingplugthat lookslike the plugillus-

trated in drawing 1 below. Atemporaryadapter that

looks likethe adapter illustratedin drawing2 may be

used to connectthe surge suppressorto a 2-pole

receptacle as shown indrawing 2 if a propedy

grounded outletis notavailable.

Grounded Outlet Box

_'-1 ._ Surge Suppressor

_" _... Grounding Pin

Grounding Pin

Grounded Outlet Grounding Plug

¢€_Grounded Outlet Box

Adapter ^

(_J _%_'_1 Surge suppressor

The temporary adapter should be used only untila

properly grounded outlet (drawing 1) can be installed

by a qualifiedelectrician.

The green-colored rigid ear, lug, orthe likeextending

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 elec-

trician to determine if the outlet box cover is

grounded before using an adapter.

CONSOLE DIAGRAM

STEP-BY-STEP CONSOLE OPERATION

Before operating the console, make sure that the

power cord is properly plugged in (see page 10). The

reset/off circuitbreaker, 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.

Insert the key fully into the console. After a moment,

the displays will light. Test the clip by carefully tak-

ing 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 dis-

playswill 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.

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.

To stopthe walking belt, press the Stop button.

The elapsed time will begin to flash inthe

Time/Distancedisplay.

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).

I_1 Change the incline of the treadmill as desired.

To change the incline of the treadmill, presseither

of the Inclinebuttonsuntilthe desired inclinelevel

is reached,

B Follow your progress with the three displays.

TimelDistance

display--This display

showsthe elapsed time

and the distance that

you have walked or run.

The displaywill change

from one number to the

Mode Indicator

F 81

TIME DISTANCE

other every few seconds, as shown by the mode

indicators.When the Stop button is pressed, the

elapsed time will flash.

Fat CalorieslCalories/

Pulse display--This ]display shows the ap- 1 l_il_

proximate numbers of FATCALS,PULSE

fat calories and calories

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 [ 3.-.]

SPEED

Note: The console can

display speed and dis- [E ]

tance in either miles or

kilometers. To change FATCALS PULSE

the unit of measure-

ment, 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 dis-

play. Press the Speed increase button to change

the unit of measurement. When the desired unit of

measurement is selected, remove the key and

then reinsert it.

To reset the displays, press the Stop button, re-

move the key, andthen reinsert the key.

B Measure your heart rate if desired.

To measure your

heart rate, standon

the foot rails and

place yourthumb

on the pulse sensor.

Do not press too

hard, or the circu-

lation in your

thumb will be restricted and your pulse will not

be detected. After afew seconds,the heart-

shaped indicatorin the Fat Calories/Calories/

Pulse displaywill beginto flash, one or two dashes

(- -) will appear, and then your heart rate will be

shown.Hold yourthumb onthe pulse sensorfor

about 15 secondsfor the mostaccurate reading.

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 de-

scribed above. Remember to stand still while mea-

suring your heart rate.

B When you are finished exercising, remove the

key.

Step ontothe foot rails, press the Stop button, and

removethe keyfrom the console. Keep the key in a

secureplace. Move the reset/offcircuitbreaker to

the off positionand unplugthe power cord.

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 resis-

tance, turn the resistance knobs clockwise; to decrease the re-

sistance, turn the knobs counterclockwise.

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 per-

manently 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 tread-

mill, make sure to lift with your legs rather than your

back. Raise the treadmill about halfwayto the vertical posi-

tion.

2. Move your right hand to the position shownand holdthe

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 sun-

light. 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 se-

curely held by the storage latch.

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 re-

duce the risk of injury, use extreme caution while mov-

ing the treadmill. Do not move the treadmill over an un-

even surface.

3. Place one foot on the base, and carefully lower the treadmill

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 withyour right hand.

Press the storage latch to the left. Pivot the treadmill down

until the frame and foot rail are past the storage latch.

2. Hold the treadmill firmly with both hands, and lower the tread-

mill 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.

Storage I Ili !

/'e'ch l

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 asurge suppressor,and that the surge suppressor

is pluggedinto a properlygroundedoutlet (see page 10). Use only a single-outletsurge suppres-

sorthat meets all of the specificationsdescribed on page 10. Important:The treadmill is notcom-

patible withGFCl-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 reset/offcircuitbreaker located on the

treadmillframe near the power cord. If the switch

protrudesas shown, the circuitbreaker has tripped.

To reset the circuitbreaker, wait for five minutes

and then pressthe switchback in.

PROBLEM: The power turns off during use

_ripped_ Reset_

SOLUTION: a. Check the circuit breaker located on the treadmill frame near the power cord (see the drawing

above). If the circuitbreaker has tripped,wait for five minutesand then pressthe switchback in.

b, Make sure that the power cord is plugged in. If the power cord is plugged in, unplug it, wait for

five minutes, and then plug it back in.

c. Remove the key from the console. Reinsertthe 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 fromthe console and UNPLUG THE

POWER CORD. Remove the two 3/4" Screws (2)

from the Hood (1), and carefullypivotthe Hoodoff.

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.

Top

ViewII

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 perfor-

mance may decrease and the walkingbelt may be-

come damaged. Remove the key and UNPLUG THE

POWER CORD. Usingthe allen wrench, turn both

rear roller adjustment boltscounterclockwise,1/4 of a

turn. When the walking belt is properlytightened, you

should be able to lifteach side of the walkingbelt 2 to

3 inches off the walkingplatform.Be careful to keep

the walking belt centered. Plug in the power cord, in-

sert the key, and run the treadmill for a few minutes.

Repeat untilthe walkingbelt is properlytightened.

Rear Roller Adjustment Bolts

c. If the walking belt still slows when walked on, please call toll-free 1-800-4-MY-HOME ®(1-800-

469-4663).

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

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 walkedon, first remove

the key and UNPLUG THE POWER CORD. Using

the allen wrench, turn both rear roller bolts clockwise,

1/4 of aturn. When the walking belt is correctly tight-

ened, you should be able to lift each side of the walk-

ing 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 asmall amount of

white marine grease, available at most hardware

stores. Turn the Resistance Knob (109) counterclock-

wise 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, pressit 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.

105

112 111

CONDITIONING GUIDELINES

The following guidelines will help you to plan your ex-

ercise program. For more detailed exercise informa-

tion, 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 recom-

mended heart rates for fat burning and aerobic exercise.

HEART RATE TRAINING ZONES

AEROBIC 165 155 _4B 140 130 125 115

MAX FAT BURN 145 138 130 125 118 110 103

FAT BURN 125 120 llB 110 105 95 90

Ag e20 30 40 50 60 70 80

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 "train-

ing 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-

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 tread-

mill 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 Exercise

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

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 in-

creases your body temperature, heart rate and circula-

tion in preparation for exercise.

Training Zone Exercise---After warming up, increase

the intensityof your exercise untilyour pulse is in your

trainingzone for 20 to 60 minutes. (Duringthe firstfew

weeks of your exercise program, do not keep your

pulse inyour trainingzone for longer than20 minutes.)

Breathe regularly and deeply as youexercise--never

hold your breath.

A Cool-down--Finish each workout with 5 to 10 min-

utes of stretching to cool down.This will increase the

flexibility of your musclesand will help prevent post-

exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three

workouts each week, with at least one day of rest be-

tween workouts. After a few months, you may com-

plete 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.

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.Holdfor 15 counts,then

relax. Repeat 3 times. Stretches:Hamstrings,back of knees and

back.

2. Hamstring Stretch

Sit with one leg extended. Bring the soleof the opposite foot to-

ward 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 ten-

dons, bend your back leg as well. Stretches: Calves, achilles ten-

dons 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 but-

tocks 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 solesof 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.

PART LISTmModel No. 831.294030 R10o3c

Key Key Key

No. Qty. Description No. Qty. Description No. Qty. Description

11Hood 42 1 Wire Harness

215 3/4" Screw 43 1 Console

31Motor Belt 44 1Wire Cover

4 1 Motor Tension Bolt 45 4 Resistance Bracket

5 9 3/8" Washer Bolt

6 1 Motor Star Washer 46 1 Bookrack

7 1 Flywheel 47 1 Console Base

8 1 Motor 48 1 1/2" Silver Screw

9* 1 Motor Assembly 49 2 1/2" Console Screw

10 1 Reed Switch 50 1 Key/Clip

11 1 LatchWarning Decal 51 1 Incline Motor

12 2 Frame Spacer 52 1 Incline Bracket

13 5 Frame Pivot 53 2 Incline Motor Bolt

Nut/Motor Nut 54 2 Clevis Pin

14 2 Frame Pivot Bolt 55 2 Cotter Pin

15 4 Walking Platform 56 1 Motor ControllerWire

Screw 57 4 Base Pad

16 1 Left Foot Rail 58 12 3/4" Tek Screw

17 1 FrontRoller/Pulley 59 1 Controller

18 1 Magnet 60 1 LiftFrame

19 1 Motor Pivot Bolt 61" 2ExtensionLeg

20 2 Motor BracketBolt Assembly

21 1 Right Foot Rail 62 2 Warning Decal

Endcap 63 2 ExtensionLeg

22 2 Belly Pan Clip 64 23 1/2"Bolt

23 1Front Roller 65 4 Base Endcap

Adjustment Bolt 66 2 Wheel

24 1 Left Upper Body Arm 67 1Console Waming

w/Foam Grip Decal

25 1 Right Upper Body 68 4 8" Cable Tie

Arm w/Foam Grip 69 1 Base

26 6 Ground Screw 70 1 Grommet

27 2 Resistance Plate 71 1 Left Handrail

28 1 Motor Tension Nut 72 1 Right Handrail

29 1 Storage Latch 73 4 Cage Nut

30 1 Latch Catch 74 1 Left Foot Rail Endcap

31 1 Right Rear 75 1 1/2" Silver Ground

Endcap Pad Screw

32 2 Wheel Nut 76 2 Handrail Cap

33 1 Static Decal 77 4 Belly Pan Screw

34 1 Choke 78 1 Reset/Off

35 1 Electronic Bracket Circuit Breaker

36 4 Plastic Stand-off 79 1 Power Cord

37 6 3/4" Bolt 80 1 Power Cord Grommet

38 12 Washer 81 1 Belly Pan

39 2 Crossbar Screw 82 2 Belt Guide

40 1 Crossbar 83 4 Belt Guide Screw

41 1 5/32" Allen Wrench 84 2 Plastic Fastener

85 2 IsolatorCushion

86 1 Frame

87 4 Releasable Tie

88 1 Incline MotorWire

89 2 Cable Tie Clamp

90 1 Ground Wire

91 1 Left Rear Endcap Pad

92 2 Rear Roller

AdjustableBolt

93 1 Right Rear Endcap

94 1 Allen Wrench

95 1 Left Rear Endcap

96 1 Walking Belt

97 1Walking Platform

98 1 RightFoot Rail

99 2 LatchScrew

100 1 Rear Roller

101 2 PlasticTie

102 6 Rear Endcap Screw

103 1 Motor MountBracket

104 2 Resistance Bolt

105 2 Resistance Bracket

106 4 Star Washer

107 2 Resistance Sleeve

108 2Resistance Cone

109 2 Resistance Knob

110 2 Upright Insert

111 2 Spring Washer

112 4 Thrust Washer

113 2 Thrust Bearing

114 2 Foam Grip

115 1 Power Board w/Clips

# 1 8" Blue Wire, 2F

# 1 4" Blue Wire, 2F

# 1 4" Blue Wire, M/F

# 1 4" White Wire, M/F

# 1 8" White Wire, 2F

# 1 8" Green Wire, 2 Ring

# 1 8 " Red Wire, M/F

# 1 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.

104

lo6<

107

38_

_5 I

102 91

41 92

115

_-22

4288

554

73 25

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. and Canada)

www.sears.com 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 protectionagreement (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 serviciode 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.

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,contactthe nearest Sears Service Center throughoutthe United States and

Sears will repairor replace the Treadmill Exerciser,free of charge.

This warranty does not apply when the Treadmill Exerciser is used commercially or for rental purposes.

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

Proform 831294030 User Manual CROSSWALK 345S Manuals And Guides L0402001

PROFORM Treadmill Manual L0402001 PROFORM Treadmill Owner's Manual, PROFORM Treadmill installation guides

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