Proform 831297363 User Manual PF CROSSWALK SPACE SAVER Manuals And Guides 99020077

PROFORM Treadmill Manual 99020077 PROFORM Treadmill Owner's Manual, PROFORM Treadmill installation guides

User Manual: Proform 831297363 831297363 PROFORM PF CROSSWALK SPACE SAVER - Manuals and Guides View the owners manual for your PROFORM PF CROSSWALK SPACE SAVER #831297363. Home:Fitness Equipment Parts:Proform Parts:Proform PF CROSSWALK SPACE SAVER Manual

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Page Count: 16

8L-E/ARS

Model No. 831.297363

Serial No.

The serial number is found in the location

shown below. Write the sedal number in

the space above for future reference.

erial Number Decal

"E_x E: R Ci,===I_:

EQUIPMENT

HELPLINE|

1-800-736-6879

USER'S MANUAL

SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS ................................................................. 2

BEFORE YOU BEGIN ....... ;-.................................... 4

AS3_MBLY ........ • ................

•"• " .o°••*' • o • o • •• •,•,,• • ,• •,,•o•oo,o o,•.,o,•••o••,,o ••,• =*•*••,o•5

OPERATION AND ADJUSTMENT ................................... ; ............. T

HOWTOFOLDANDMOVE,-HETREADMILL..... :.................. i iii ............ ,. 10

TROUBLE SHOOT NG . "" " ""

" o.•o ,.°° • •1 • •, • • •. •°.1 , •, • •1,•1 •,•• •o°o° ° •. •.. • °.1 = • • °. ° • , o1 ° • 1o. •.•|_

CONDITIONING GUIDELINES ....................................................... ........ 14

ORDERING REPLACEMENT PARTS .................................................. Back Cover

FULL 90 DAY WARRANTY ., •Back Cover

Illll III I'1 ll'l III III lllllllltlll_llll III i i I Illll _1 I , I _1

Note: A HARDWARE IDENTIFICATION CHART, an EXPLODED DRAWING, and a PART LIST and are attached

to the center of this manual. Please save them for future reference.

IM_Oi_ ]'ANT PRECAUTIONS

The decal shown at the right has been

placed on your treadmill. If the decal is

missing, orif it is not _l_?ble, please call

our toll-free HELPLINE to order a free r_

placement decal (see the back cover of

this manual). Apply the decal in the loca-

tion shown.

• Never allow children

to play on or around

treadmill.

• Storage latch must be

fully engaged before

treadmill is moved or

stored.

° °ll

BEFORE YOU BEGIN

Thank you for selecting the PROFORM e CROSS-

WALK SI treadmill. The CROSSWALK SI treadmill

blends advanced technology with innovative design to

let you enjoy an excaUent.form_ofcardiovascular exer-

cise in the convenience and privacy of your home.

For your benefit, read this manual carefully before

usingthe treadmill. If you have additlonal:questions,

please call our toil-free HELPLINE at 1-800-736-6879,

Monday throug.hSaturday, 7a.m. until 7 p.m. Central

Time (excluding hoiidays). To help us assist you,

please note the product model number and sedal num-

ber before calling. The model number of the treadmill

is 831.297363. The sedal number can be found on a

decal attached to the treadmill (see the front cover of

this manual for the location).

Before readlng further, please review the drawing

below and familiarize yourself with the parts that are

labeled.

Book Rack\

Console_ \

;I Rack

,_¢_essoryTray

Storag_

Handrails

Walking Belt_

Foot Rails

Holder 0Nater

Bottle is not

included)

Jpper Body

Arms

FRONT

Circuit Breaker

BACK

Rear Roller

Adiustment Bolt

Platform

ASSEMBLY

CAUTION: Read and follow step I below before removing the restraining tie (see drawing 1). If the restrain-

ing tie is removed prematurely, serious bodily injury may result. Assembly requires two people. Set the tread-

mill in a cleared area and remove the packing materials except for the restraining tie. Do not dispose of the

packing materials until assembly is completed. Use the HARDWARE IDENTIFICA'I_ON CHART in the center of

this manual to identify the parts used in assembly. Assembly requires the included allen wrench L==--, a

phillips screwdriver .-=======C_, a 318" wrench '_======O, and two adjustable wrenches C_:=_.

1. Slide the Left Upright (1) onto the left side of the Base

(59): It may be necessary to firmly push down on the

Left Upright until it is fully seated on the Base.

Remove the restraining tie from the Base.

Attach the left handrail to the Base (59) with a Handrail

Bolt (93), 3/8" Washer (67), and Handrail Nut (4). Do not

tighten the Handrail Bolt yet. Using a 3/8" wrench,

tighten two Upright Screws (63) into the Left Upright (1)

and the Base. Be sure to push on the heeds of the Upright

Screws while tightening them.

2. Slide the Right Upright (44) onto the right side of the

Base (59). It may be necessary to firmly push down

on the Right Upright until it is fully seated on the

Base. Be careful not to pinch the Wire Harness (25)

between the Right Upright and the Base.

Attach the right handrail to the Base (59) with a Handrail

Bolt (93), 3/8" Washer (67), and Handrail Nut (4). Do not

tighten the Handrail Bolt yet. Using a 3/8" wrench,

tighten two Upright Screws (63) into the Right Upright

(44) and the Base. Be sure to push on the heads of the

Upright Screws while tightening them.

Hand tighten the Handrail Nuts (4) used in steps 1 and 2.

Using a wrench, tighten the Handrail Bolts (93) used in

st-_s +,and 2. F_e_c_ _the wir_ _ies (not shown) attach-

ing the Console Base (9) to the Right Upright (44).

3. Set the Console Base (9) on the Left and Right Uprights

(1,44). Attach the Console Base with four Screws (75).

While one person carefully feeds any slack Wire Harness

(25) down into the Right Upright (44), a second pe_on

should carefully pull the slack Wire Harness from the

lower end of the Right Upright.

Align the holes in the Book Rack (62) with those in the

Console Base (9). Attach the Book Rack to the Console

Base with four Screws (75) as shown.

75 5

-!.V,;i_.hthehe(pofa secondperson,care_u(ty!cwet_e Le_

and RightUprights(I,4.4)untiltheha.ndrailsereresting

on thefloor.

,Attach six Base Pads (57) to the bottom of the Base (59)

in the indicated locations. Note: One extra Base Pad is

included.

(Gee (.irawing 4 above.) Witn the help oi a second person,

raise the Left and Right Uprights (1,4.4) until the Base

(_;_) is resting ilat on the _loor.

Before moving the treadmill, see HOW TO MOVE THE

TREADMILL on page 11.

,Remove the Resistance Knob (97). 3/8" Washers (67).

Spring Washer (5), Thrust Washers (101), Thrust Bearing

(102), and Resistance Cone (98) from the Resistance

Bolt (105). P,=....... _ :'. ,- .:: :arts in order. Inset: : "':

:i :_, :_:" ,," :'-.-": -',:: ": ,":_!" ; ':o the Resistance Cone

,,. _, _;:._. ,_ :.:r-; _;::.: :: :c :'.. _,d as shown. Slide all

parts back onto the Resistance Bolt (105). Refer to the

HARDWARE IDENTIFICATION CHART to make sure

that all parts are in the correct order..'Tights.,:, the

Insert two Resistance Bracket Bolts (107) with Bracket

Washers (103), a Spacer (106), and _o more Star

Washers (103) onto the Bolts. Tighten the Bolts into the

Resistance Bracket (104). (Note: It may be necessary to

!o=,;_n _haResistance Kncb, [97j and pivot. :he

Resistance Bracket.)

Attach the other Upper Body Arm (96) as described

above, Make sure that both Upper Body Arms are in the

position shown on page 4. Refer to drawing 2 on page 5.

Feed the slack Wire Harness (25) into the Base (59).

7. Remove the backln_ ;ram the Adh,_'ve Clip (77). Press

.the Adhesive C|=ponlo _e Rear Ro_ler Endcap (78) in the

. indicated location. Press the Allen Wrench (76) into the

Adhesive C._p.

Make sure that all parts are tightened before you use the

tteadm.,ilL Hot_: To protect the flock',ot carpet, place a

mat under the treadmill For information on ordering a

mat, see REPLACEMENT PARTS on the back cover.

OPERATION AND ADJUSTMENT

THE PERFORMANT LUBE :=WALKING BELT

Your treadmill.features a walking belt coated with

PERFORMANT LUBE_; a high-performanca lubdcant.

IMPORTANT: Never apply silicone spray or other

substances to the walking belt or the walking plat-

form. They will deteriorate the walking belt and

cause excessive wear.

HOW TO PLUG IN THE POWER CORD

electdc shock. This product is equipped with a cord

having an equipment-grounding conductor and a

grounding plug. Plug the power cord into a surge

protector, and plug_he surge protector into an ap-

propriate outlet that is properly installed and

grounded in accordance with all local codes and

ordinances.

This product is for use on anominal 120-volt cimuit,

and has a grounding plug that looks like the plug illus-

trated in drawing 1 below. A temporary adapter that

looks like the adapter illustrated in drawing 2 may be

used to connect the surge protector to a2-pole recep-

tacle as shown in drawing 2 if a properly grounded out-

let is not available.

The temporary adapter should be used only until a

properly grounded outlet (drawing 1) can be installed

by a qualified electrician.

Your treadmill, like any other type of sophisticated

electronic equipment, can be seriously damaged by

sudden voltage changes in your home's power.

Voltage surges, spikes, and noise interference can re-

suit from weather conditions or from other appliances

being lumed on or off.

To decrease the pos-

sibility of your tread- 1

mill being damaged,

always use a surge

protector (not in-

cluded) with your

treadmitl.

Surge protectors are

sold at moat hardware

stores and department

stores. Use only aUP--

listed surge protector,

rated at 15 amps, with a

14-gauge cord of five

feet or less in length.

This product must be

grounded. If it should

malfunction or break

down, grounding pro-

vides a path of least re-

sistance for electric cur-

rent to reduce the risk of

The green.colored dgid ear, lug, or the like extending

from the adapter must be connected to apermanent

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.

/Grounded Outlet Box Treadmill Power Cord-..

i/Grounding Pin

"_unding Plug

Grounding Plug_

_Grounded Outlet

Surge Protector

D AGRAM OFTHE CONSOLE ,//f_Monitor Displays

Pulse

Sensor

BATI'ERY INS-TALLATION STEP BY STEP CONSOLE OPERATION

The console requires three "AA" batteries (no( in-

cluded). A:;.::_iine._.ttedes are recommended.

To install battef'ies, open the battery cover under the

console as shown below. Press three battedes into the

battery com-

partment

i__k_ '-;_r e

thatthe:neg-

_,_ive(-)

ends of the

batteries are

touching the

•springs.

Close the

better! cover,

Battery

'_ieries

Before operating the console, make sure that the power

cord is propedy plugged in. (See HOW TO PLUG IN

THE POWER CORD on page 7.) If there is a thin sheet

of clear plastic on the face of the console, remove it.

Next., step onto :,;_ ,.............. _,;= _:=.edmill. Find the

clip _tteched to the key (see the drawing above), and

slide the clip onto the waistband of your clothing.

Follow the steps on page 9 to operate the console.

Insert the key fully into the power switch.

Inserting the key will

not turn on the dis-

pl__,./s.The displays will

turn on when the

ON/RESET button is

pressed or When the

walking belt is started.

Note: If you just in-

stalled battedes, the displays will already be on.

Reset the speed control.

Slide the speed control

down to the RESETpo-

sition. Note: Each time

the walking belt is

stopped, the speed

control must be moved

to the RESET position

before the walking belt

can be restarted.

'3,J

Start the walking belt.

A_er you have moved the speed control to the

RESET position, slowly slide it upward untilthe

w_lking belt begins to move at slow speed.

,i'._"_ ::!., _;:-;_::=': : "_'_wr.-.!!dn,"'::)!t .".ridb_._!n exer-

cisir:G. C;hange t;._r_speed of the w_.l:_:irlgbe{t as de-

To stop the walking belt, step onto the foot rails and

slide the speed control to the RESET position.

Followyour progress with the monitor displays.

TIME display--This [ : !

display shows the total r.3',r'/.:_ FI1

time that you have L'-_-L uj

walked or run on the T_WE

tre_.dmill.

CALORIES/FAT CAL-

ORIES/PULSE

die play--This display

shows the approximate

numbers of caiodes and

fat ca/odes you have

Arrows

C,_LS./ FAT CAL._

I_Jt.SE

burned. (See FAT

CALORIES onpa.ge 14 for an explanation of fat

calories.) Every seven seconds, the display will

change from one number to the other. Arrows in the

display will indicate which number is currently

shown. Note: This display will also show your pulse

when the pulse sensor is used.

The displays can be

reset, if desired, by

pressing the ON/RESET

button. ON/R_SET

Measure your pulse, if desired.

To use the pulse

sensor, stand on Pulse

the foot rails and

place your thumb

on the pulse sen-

sor as shown. The

pulse sensor is

pressure-activated;

fu!ly press down

the pulse sensor. Do not press too hard, or the

circulation in your thumb will be restricted, and

your pulse will not be

detected. Next, slightly

raise your thumb until

the heart-shaped indica-

tor in the CALORIES/

FAT CALORIES/PULSE

display flashes steadily.

Hold your thumb at this

S,/FATOg_. IIndicator

level. After 5 to 10 seconds, your pulse will be

shown. Hold your thumb on the sensor for another

15 seconds for the most accurate reading. If the dis-

played pulse appears to be too high or too low, or if

yourjoulse is not displayed, lift your thumb off the

sensor and allow the display to reset. Press down

again on tl_e sensor as desc,'ibed above.

This display shcw_ the

total distance that you

have walked or run, in

miles.

Make sure that your thumb is positioned as shown,

and that you are applying the proper amount of pres-

sure tothe pulse sensor. Try the sensor several

times untilyou become familiar with it. Remember to

stand stillwhile measuring your pulse.

3FEED display_This

display shows the speed

of the walking belt, in

miles per hour. SPEED

When you are finished exercising, stop the

walking belt and remove the key..

Step onto the foot rails,

stop the walking belt,

and remove the key

from the console. Store

the key in a:secure

place_ After the,key is

removed, the displays

_wlll remaln'on for •

lyl

about five minutes.

Note: Any time that the walking belt is stopped

and no console buttons are pressed for five min-

utes, the displays will automatically turn off in

order to conserve the batteries.

HOW TO USE THE UPPER BODY ARMS

As you exercise on

the treadmill, you

can hold either the

handrails or the

upper body arms.

The upper body

arms are designed

to exercise your

arms, shoulders,

and back for a total

body workout. Hold

one upper body

arm with each

hand, and move

them forward and

back as you walk

-on the treadmill.

To vary the intensity of your upper body exercise, the

resistance of the upper body arms can be adjusted. To

increase the resistance, turn the resistance knobs clock-

wise; to decrease the resistance, turn the knobs court°

terclockwise.

HOW TOCHANGE THE INCUNEOF THE TREADMILL

The incline of the treadmill can be changed by raising or

Iowedng the back end. Before changing the incline,

remove the key and unplug the power cord.

Hold the

rear roller

.endcap

with both

hands.

When the

back end

of the

treadmill is

in the low-

est posi-

in these locations Leg

tion, the incline is about 10%. Raise the back end until it

clicks into position. (Note: It may be necessary to shake

the treadmill slightly so that itclicks into position.) The

incline will then be about 5%. Raise the back end again

untilit clicks into position. The incline will then be about

3%. To lower the back end, first raise it past the highest

position, and then lower it. CAUTION: Before exercts-

ing, push on the back of the treadmill to make sure

that the incline legs are locked in position. Do not

place objects under the treadmill to change the in-

cline; change the incline only as described above.

HOW TO FOLD AND MOVE THE TREADMILL

HOW TO FOLD THE TREADMILL FOR STORAGE

Before foldingthe treadmill, unplug the power cord. Caution:

You must be able to safely lift 45 pounds (20 kg) in order

to raise, lower, or move the treadmill.

1, Hold the treadmill with your hands in the locations shown

at the dght. 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 )'our right hand to the position shown and hold the

treadmill firmly. Raise the treadmill until the storage latch

closes over the frame guide. Make sure that the storage

latch closes fully over the frame guide.

To protect the floor or carpet from damage, place a

mat under the treadmill. Keep the treadmill out of di-

rect sunlight. Do not leave the treadmiU In the storage

position in temperatures above 85 °Fahrenheit.

HOW TO MOVE THE TREADMILL

Before moving the treadmill, convert the treadmill to the stor-

age position as described above. Make sure that the stor-

age latch is closed fully over the frame guide.

1. Hold the. !Jp_er ends of the handrails. Place one ;cot on

the base as shown.

2. Tilt the treadmill back un:ilit rolls froely on the front wheels.

Carefully move the treadmill to the desired location. Never

move the treadmill without tipping it back, or the base

pads may come off. To reduce the risk of iniury , use

extreme caution while moving the treadmill. Do not et-

tempt to move the treadmill over an uneven surface.

3. Place one foot on the base. and carefully lower the tread-

mill until it is resting in the storage position.

_"-Front Wheels

HOW TO LOWER THE TREADMILL FOR USE

1. Hold the upper end of the treadmill with your right hand as

shown. Using your left thumb, slide open the storage latch

and hold it open. Pivot the treadmill until the frame is past

the storage latch.

Closed

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

•treadmill to the floor. To decrease the possibility of In-

jury, bend your legs and keep your back straight.

TROUBLE-SHOOTING

Most treadmill problems can be solved by following the simple steps below. Find the symptom that ap_

plies, and follow the steps listed. If further assistance is needed, call our toll-free HELPLINE at 1-800-736-

6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time (excluding holidays).•

1. sYMPToM: THE PowER DOES NOT TURN ON

• a. Make surethat the power cord is plugged into asurge protector, and that the surge protector is plugged into

..... a properly grounded outlet. (See HOW TO PLUG IN THE POWER CORD on page 7,) Use only aUL-listed

surge protec.tor, rated at.15 amps with a14-gauge cord of five feet or less in length.

b. After the power cord has been plugged in, make sure that the key is fully inserted into the console. (See step

1 on page 9.)

c. Check the circuit breaker located on the treadmill near the

power cord. If the switch protrudes as shown, the circuit

breaker has tripped. To reset the circuit breaker, wait for five

minutes and then press the switch back in.

2. SYMPTOM: THE POWER TURNS OFF DURING USE

a. Check the circuit breaker located on the treadmill frame near the power cord (see 1. c. above). If the circuit

breaker has tripped, wait for five minutes and then press the switchback in.

b. Make sure that the power cord is plugged in.

c. Remove the key from the console. Reinsert the key fully into the console. (See step 1 on page 9.)

d. If the treadmill still will not run, please call our toll-free HELPLINE.

3. SYMPTOM: THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY

a, Check the battedes in the console. (See BATI'ERY INSTALLATION on page 8.) Most problems are the re-

sult of drained bakeries.

4. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON

a. Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.

b. If the walking belt is overtightened, treadmill performance may

decrease and the walking belt may be permanently damaged.

Remove the key and UNPLUG THE POWER CORD. Using the

allen wrench, turn both rear miler adjustment bolts counterclock-

wise, 1/4 of a turn. When the walking belt is propedy tightened,

you should be able to lifteach side of the walking belt 2-3

inches oft the walking platform. The center of the walking belt

should just touch the walking platform. Be careful to keep the

walking belt centered. Plug in the power cord, insert the key and

run the treadmill for afew minutes. Repeat until the walking belt

is prcpedy tightened. Rear Roller Adjustment Bolts

c. If the walking belt still slows when walked on, please call our toll-free HELPLINE.

5. SYMPTOM; THE WALKING r._ELTIS OFF-CENTER WHEN WALKED ON

a. If the walking belt has shifted to the left, first remove the key and

UNPLUG THE POWER CORD. Using the 3/16" end of the allen

wrench, tum the left rear roller adiustment bolt clockwise, and

the dght bolt counterclockwise, i/4 of a turn each. Be careful not

to over'tighten the walking belt. Plug in the power cord, insert the

key and run the treadmill for afew minutes. Repeat until the

walking belt is cantered.

b. If thewalking belt has shift_l to the dght, firstremove the key

and UNPLUG THE POWER CORD. Using the 3/16" end of the

allen wrench, turn the left rear roller adjustment bolt counter-

clockwise, and the right bolt clockwise, 1/4 of a turn each. Be

careful not to over0ghten the walking belt. Plug in the power

cord, insert the key and run the treadmill for a few minutes.

Repeat until the walking belt is centered.

c. If the walking belt slips when walked on, firstremove the key

and UNPLUG THE POWER CORD: Using the 3/16" end of the

allen wrench, turn both rear roller adjustment bolts clockwise,

1/4 of aturn. When the walking belt is correctly tightened, you

should be able to lift each side of the walking belt 2-3 inches off

the walking platform. The center of the walking belt should just

touch the walking platform. Be careful to keep the walking belt

centered. Plug in the power cord, insnrt.,the k.=yand run the

treadmill for a few minutes. Repeat u::::i{he walking belt is prop-

erly tightened.

6. SYMPTOM; THE TREADMILL SITS UNEVENLY ON THE FLOOR

a. Make sure that the six base pads are a_ached to the treadmill (see assembly step 5 on page 6).

7. SYMPTOM; THE INCLINE SYSTEM STICKS

a. Raise the treadmill to the storage position. (See HOW TO FOLD THE TREADMILL FOR STORAGE on

_.g-_ ;0.) Pivot the incline leg several times _ break in the incline system.

8. SYMPTOM; ONE OF THE UPPER BOOY ARMS SQUEAKS DURING USE

a. Correcting this problem requires a small amount of white madne grease, available at most hardware stores.

Turn the Resistance Knob (97) counterclockwise until it can be

rgmoved. Remove the Resistance Cone (98) and the Upper

Body Arm (96), along with the 3/8" Washers (67), Spring

Washer (5), Thrust Washers (101), and Thrust Beadng (102).

(Note: If the Resistance Sleeve [99] comes out of the

Resistance Bracket [104], preSSit back in.) Apply athin layer of

white marine grease t_ the outer surface of the Resistance Cone

(98). Reattach all parts in the order shownat the right.

I i

to, //

I '.-./9o/.L.-os

CONDITIONING GUIDELINES

114

The following guidelines will help you to plan your ex-

ercise program. Remember--these are general guide-

lines only, For more detailed exercise information, ob-

tain a reputabl ebook or consu(t your physician.

EXERCISE INTENSITY

Whether your goal is to bum fat or to strengthen your

cardiovascular system, the key to achieving the de-

sired 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 exer-

cise. (This chart is also found on the console.)

20 30 40 50 60 70 80 AGE

b.p..',.

HEART RATE TRAINING ZONES

AEROBIC

MAX.FAT

FATBURN

To find the proper heart rate for you, first find your age

at the top of the chart (ages are rounded off to the

nearest ten years). Next, find the three numbers below

your age. The three numbers are 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.

Fat Burning

To bum fat effectively, you must exercise ate relatively

low intensity level for a sustained period of time. During

the firstfew Minutes of exemise, your body uses easily

access_le carbohydrate calories for energy.Only after

the first few minutes does your body begin to use

stored fat calories for energy. If your goal is to bum fat,

adjust the speed and incline of the treadmill until your

heart rate is near one of the lower-two numbers in your

training zone. It may also be helpful to set the speed

control on the console to FAT BURN to help you main-

tain the proper intensity level: (See page 9.)

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 pedods 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 end incline of the treadmill until your

heart rate is near the higher number in your training

zone. It may also be helpful to set the speed control on

the console to AEROBIC to help you maintain the

proper intensity level. (See page 9.)

High Performance Athletic Conditioning

If your goal is high performance athletic conditioning,

set the speed control on the console to PERFOR-

MANCE to help you maintain the proper intensity level.

(See page 9.) Note: During the first few weeks of your

exercise program, keep your heart rate near the low

end of your training zone.

To-measure your heart rate during exercise, use the

pulse sensor on the console. (See page 9.) If your

heart rate is too high or too low, adjust the speed or in-

clir_e,of the treadmill until your heart rate is at the

proper level.

WORKOUT GUIDELINES

Each workout should include the following three impor-

tant parts:

A Warm-up

Start each workout by warming up for 5 to 10 minutes.

Begin with slow, controlled stretches, and progress to

more rhythmic stretches to increase your body temper-

ature, heart rate, and circulation in preparation for

strenuous exercise.

Training Zone Exercise

After warming up, increase the intensity of your exer-

cise until your hea_ rate is in your training zone for 20

to 60 minutes: (Dudng the first few weeks of your exer-

cise program, do not keep your heart rate in your train-

ing 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 strotchlng

to cool down. This will increase the flexibility of your

musclesand will help to prevent post-exercise problems.

Exercise Frequency

To maintain or improve your condition, complete throe

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

tween workouts. After,.afew months, you may com-

plete up to five workouts each week if desired,

The t;.3y _ Z,uccess is to make exercise a regular and

enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the

drawings below. Move slowly as you strotch--never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightlyand slowly bend forward

from your hips, Allow your back and shoulders to relax as you

reach down toward your toes as far as possible. Hold for 15

•counts, then relax. Repeat 3 times. Stretches: Hamstrings,

back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot

toward you and rest it against the inner thigh of your extended

leg. Reach toward your toes as far as possible. Hold for 15

counts, then relax. Repeat 3 times for each leg. Stretches:

Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward an,_ _;._,:._.

hands against a wall. Keep your back leg straight and your

bacl;: 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

Wi_h une hand against awall for balance, roach back and

grasp one foot with your other hand. Bring your heat as close

to your buttocks as possible. Hold for 15 counts, then relax.

Repeat 3 times for each leg. Stretches: Quaddceps and hip

muscle,_.

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

for15 counts, then relax. Repeat 3 times. Stretches:

• Quadriceps and hip muscles.

8E/AUR8

Moci lNo.831. 87363

QUESTIONS?

if you find that:

•you need help assembling or

operating the PROFORkP

CROSSWALK SI treadmill

•a part is missing

•or you need to schedule repair

service

call our toll,free HELPLINE

1-800-736-6879

Monday-Saturday, 7 am-7 pm

Central Time (excluding holidays)

REPLACEMENT

PARTS

If parts become worn and need

to be replaced, call the following

toll-free number

1-800-FON-PART

(1-800-386-7278)

The model number and sedal number of your PROFORM °CROSS-

WALK SI treadmill are listed on a decal attached to the frame; See

the front cover of this•manual to find thelocation of the decal.

All replacement pads are available for immediate purchase or

special order when you visit your nearest SEARS Service Center.

To request service or to order pads by telephone, call thetoll-free

numbers listed at the left.

When requesting help or service, orordedng parts, please be pre-

pared to provide the following information:

•The NAME OF THE PRODUCT (PROFORM e CROSSWALK SI

treadmill)

• The MODEL NUMBER OF THE PRODUCT (831.297363)

• The PART NUMBER OF THE PART (sea the EXPLODED

DRAWING and PART LiST included in this manuel)

• The DESCRIPTION OF THE PART (see the EXPLODED DRAW-

ING and PART LIST included in this manual).

FULL 90 DAY:WARRANTY

For 90 days from the date of pUrcl_ase, if failure occurs due to defect in material or workmanship in this

SEARS TREADMILL EXERCISER, contact the nearest SEARS Service Center throughout the United

States end SEARS will repair or replace the TREADMILL EXERCISER, free of charge.

This warranty does not apply when the TREADMILL EXERCISER is Used commemially or for rental pur*

poses.

This warranty gives you specific legal rights, and you may also have other rights which vary from state

to state.

SEARS, ROEBUCK AND CO., DEPT. 817WA, HOFFMAN ESTATES, iL 60179

Part No. 132579 F03191AC R0996B Pdnted in USA @";1996Sears, RoebuCk and Co.

Proform 831297363 User Manual PF CROSSWALK SPACE SAVER Manuals And Guides 99020077

PROFORM Treadmill Manual 99020077 PROFORM Treadmill Owner's Manual, PROFORM Treadmill installation guides

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