Proform 285820 225C Stepper Users Manual *285820 152065
Proform-285820-Owner-S-Manual proform-285820-owner-s-manual
831.285820 744d21c2-a3b1-4af4-abea-f21f54ec5de8
831.285820 to the manual 744d21c2-a3b1-4af4-abea-f21f54ec5de8
2015-04-13
: Proform Proform-285820-225C-Stepper-Users-Manual-697275 proform-285820-225c-stepper-users-manual-697275 proform pdf
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¨ Model No. 831.285820 Serial No. Write the serial number in the space above for future reference. Serial Number Decal CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. USERÕS MANUAL SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179 TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 HOW TO USE THE STEPPER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 MAINTENANCE AND TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8 CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11 HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions before using the stepper. after a period of use. Allow the cylinders to cool before touching them. 1. Read all instructions in this manual before using the stepper. Use the stepper only as described. 10. If you feel pain or dizziness at any time while exercising, stop immediately and begin cooling down. 2. It is the responsibility of the owner to ensure that all users of the stepper are adequately informed of all precautions. 11. The stepper is intended for in-home use only. Do not use the stepper in a commercial, rental, or institutional setting. 3. Use the stepper indoors, away from moisture and dust. Place the stepper on a level surface, with a mat beneath it to protect the floor or carpet from damage. 12. The decal shown below has been placed on the weight bench. If the decal is missing, or if it is not legible, please call our toll-free HELPLINE at 1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time, to order a replacement decal. Apply the replacement decal to the location shown. 4. Inspect and tighten all parts regularly. Replace any worn parts immediately. 5. Keep children under the age of 12 and pets away from the stepper at all times. 6. The stepper should not be used by persons weighing more than 250 pounds. 7. Wear appropriate clothing when exercising; do not wear loose clothing that could become caught on the stepper. Always wear athletic shoes for foot protection. 8. Always keep your back straight when using the stepper. Do not arch your back. 9. The resistance cylinders may become hot WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. SEARS assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 2 BEFORE YOU BEGIN Thank you for selecting the new PROFORM¨ 225c stepper. The 225c blends advanced engineering with contemporary styling to provide you with a low-impact workout in the convenience and privacy of your own home. Monday through Saturday, 7 a.m. until 7 p.m. Central Time (excluding holidays). To help us assist you, please note the product model number and serial number before calling. The model number is 831.285820. The serial number can be found on a decal attached to the PROFORM¨ 225c stepper (see the front cover of this manual). For your benefit, read this manual carefully before using the 225c. If you have additional questions, please call our toll-free HELPLINE at 1-800-736-6879, PART IDENTIFICATION CHART Use the drawings below to identify the small parts used in assembly. The number in parenthesis below each drawing refers to the key number of the part, from the PART LIST on page 10. The second number refers to the quantity used in assembly. Note: If a part is not found in the parts bag, check to see if it has been preassembled. M10 Locknut (15)Ð8 M8 Lock Washer (23)Ð2 M8 x 19mm Button Head Bolt (21)Ð2 M4 x 12mm Console Screw (22)Ð4 M10 x 40mm Bolt (25)Ð2 M10 x 82mm Carriage Bolt (24)Ð2 M4 x 10mm Screw (28)Ñ8 3 M4 x 16mm Screw (27)Ñ4 ASSEMBLY Place all parts of the stepper in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the included allen wrench , a phillips screwdriver , two adjustable wrenches and a rubber mallet . 1. Attach the Stabilizer (8) to the Base (2) with two M10 x 82mm Carriage Bolts (24) and two M10 Locknuts (15). 1 15 1 Slide the Upright (1) onto the threaded bolts in the Base (2). Make sure that the Upright is angled in the direction shown. Attach the Upright with four M10 Locknuts (15). 2 8 15 24 2. Refer to drawing 2a. Identify the Right Pedal Leg (7) and the Left Pedal Leg (6). Note the positions of the welded tubes and the Magnet (26). 2a 2b 11 Tubes Refer to drawing 2b. Attach a Pedal (11) to each Pedal Leg (6, 7) with four M4 x 10mm Screws (28). 6 7 26 6, 7 28 3. Slide a Metal Cap (30) onto the indicated shaft on the Base (2). Make sure that the open side of the Metal Cap is facing the Base. 3 Next, apply grease to the shaft on the Base (2). 6 Apply grease to the Pedal Leg Bushings (16) that are in the Right Pedal Leg (7). Apply Grease to Shaft Apply Grease Slide the Right Pedal Leg (7) onto the shaft on the Base (2). Tap a 3/4Ó Axle Cap (17) onto the shaft. 2 30 Repeat this step to attach the Left Pedal Leg (6). 7 4 16 17 4. Apply grease to the lower shafts on the Upright (1). 4 18 Slide a Cylinder Spacer (19) and a Resistance Cylinder (9) onto each of the lower shafts on the Upright (1). Make sure that the Resistance Cylinders are turned so the arrows are on the side shown. Tap a 5/8Ó Axle Cap (18) onto each shaft. Apply Grease 19 Arrow 19 18 9 1 9 Attach the lower ends of the Resistance Cylinders (9) to the brackets on the Right and Left Pedals (6, 7) with the M10 x 40mm Bolts (25) and two M10 Locknuts (15). 7 15 25 6 Bracket 5. Insert the Handlebar Bushings (20) into the Right and Left Handlebars (4, 5). Slide the Handlebar Bushings and the Handlebars onto the upper shafts on the Upright (1). While another person holds the Handlebars, slide the Top Handlebar (3) into the Right and Left Handlebars. Loosely thread four M4 x 16mm Screws (27) into the Handlebars and the Top Handlebar. Do not tighten the Screws yet. 5 3 12 5 21 23 27 Insert the Reed Switch Wire (12) through the Top Handlebar (3). Attach the Top Handlebar to the Upright (1) with two M8 x 19mm Button Head Bolts (21) and two M8 Lock Washers (23). 21 1 Tighten the four M4 x 16mm Screws (27). 20 4 27 6. Plug the Reed Switch Wire (12) into the socket in the back of the Console (10). Next, insert the excess Reed Switch Wire down into the Upright (1). Attach the Console to the Upright with four M4 x 12mm Console Screws (22). Be careful to avoid pinching the Reed Switch Wire. 6 Cover 10 Clip The Console (10) requires two ÒAAÓ batteries (not included). Alkaline batteries are recommended. Refer to the inset drawing. To install batteries, first slide off the battery cover and carefully remove the battery clip from the Console. Insert two batteries into the battery clip. Make sure that the negative ends of the batteries (marked ÒÐÓ) are touching the springs in the battery clip. Insert the battery clip into the Console and reattach the battery cover. 12 22 1 7. Make sure that all parts are properly tightened before you use the stepper. 5 HOW TO USE THE STEPPER Note: If there is a thin sheet of clear plastic on the face of the console, remove it. The three graphs on the console show how the target pace will change during the pacer programs (see the drawing above). Each graph is divided into ten columns, and each column represents a two-minute time period. The bars in each column show what the target pace will be during that two-minute period. For example, in the first column of graph 2, there is one bar. This shows that during the first two minutes of program 2, the target pace will be 40 repetitions (steps) per minute (see the scale at the right end of the graph). In the second column, there are three bars. This shows that during the second two-minute period, the target pace will be 60 repetitions per minute. Each pacer program is twenty minutes long. The innovative console offers a manual mode and three pacer programs. The pacer programs are designed to help you achieve your exercise goals by pacing your exercise. The console also features six monitor modes that provide continuous exercise feedback. HOW THE PACER PROGRAMS OPERATE When you use a Actual Pace pacer program, two columns of bars will appear in the display. The left column will show a target pace, which is determined by the Target Pace program you have selected; the right column will show your actual pace. The target pace will change periodically during the program; as the target pace changes, simply adjust your pace to keep both columns at the same height. Important: The target pace is a goal pace. Your actual pace may be slower than the target pace, especially during the first few months of your exercise program. Be sure to exercise at a pace that is comfortable for you. DESCRIPTION OF THE MONITOR MODES The six monitor modes provide continuous exercise feedback. The modes are described below. ¥ Reps/MinÑThis mode shows your pace, in repetitions (steps) per minute. ¥ TimeÑIf you select one of the three pacer programs, this mode will count down the time remaining in the program. If you select the manual mode, this mode will count up the length of time you have exercised. Note: If you stop exercising for ten seconds or longer, the time mode will pause. 6 ¥ DistanceÑThis mode shows the total number of repetitions (steps) you have completed, up to 999. The display will then reset to zero and continue counting. 3 If you selected the manual mode, go to step 4. If you selected one of the pacer programs, two columns of Target Pace Actual Pace bars will appear in the display. The left column will show one bar, showing that the target pace is 40 repetitions per minute. The right column will show your actual pace. Adjust your pace until only one bar appears in the right column. As the program progresses, the target pace will change periodically; as the target pace changes, adjust your pace to keep both columns at the same height. Remember, the target pace is a goal pace. Your actual pace may be slower than the target pace, especially during the first few months of your exercise program. Be sure to exercise at a pace that is comfortable for you. ¥ Fat calories (FAT CALS)ÑThis mode shows the approximate number of fat calories you have burned. (See BURNING FAT on page 9 for an explanation of fat calories.) ¥ Calories (CALS)ÑThis mode shows the approximate number of calories you have burned. (This number includes both fat calories and carbohydrate calories.) ¥ ScanÑThis mode displays the calories, fat calories, reps/min, time, and distance modes, for five seconds each, in a repeating cycle. STEP-BY-STEP CONSOLE OPERATION Before the console can be operated, two ÒAAÓ batteries must be installed. (See assembly step 6 on page 5 for installation instructions.) Follow the steps below to operate the console. 1 Turn on the power 4 To turn on the power, press the on/reset button or simply begin exercising on the stepper. When the power is turned on, the entire display will appear for two seconds. The console will then be ready for use. Note: If batteries were just installed, the power will already be on. 2 Begin your workout Follow your progress with the monitor modes When the Mode Indicators power is turned on, the scan mode will automatically be selected. One mode indicator will show that the scan mode is selected, and a flashing mode indicator will show which mode is currently displayed. Note: If you select a different mode, you can select the scan mode again by repeatedly pressing the mode button. Select one of the three pacer programs or the manual mode To select one Program Indicator of the pacer programs, repeatedly press the program button. The program indicator will show which program you have selected. To select the manual mode, press the program button until the program indicator disappears. The programs will be selected in the following order: program 1, program 2 , program 3, manual mode. If desired, you can select the reps/min, time, distance, fat calories or calories mode for continuous display. To select one of these modes, repeatedly press the mode button. The mode indicators will show which mode is selected. (Make sure that the scan mode is not selected.) If desired, the display can be reset by pressing the on/reset button. 5 Turn off the power To turn off the power, simply wait for about six minutes. If the pedals are not moved and the console buttons are not pressed for six minutes, the power will turn off automatically. 7 HOW TO EXERCISE ON THE STEPPER HOW TO ADJUST THE RESISTANCE Place the stepper on a level surface and place a mat under the stepper. (The stepper features precision hydraulic cylinders. However, there is a possibility of slight oil leakage due to the nature of hydraulic cylinders.) To change the stepping resistance, simply turn the resistance collars on the upper ends of the Resistance Cylinders (9) (see the inset drawing). The arrows on the Resistance Cylinders and the markings on the resistance collars show which resistance level has been selected. Make sure that both Resistance Cylinders are at the same resistance setting. Hold the handlebars and step onto the pedals. Begin stepping, alternately depressing the right and left pedals with a smooth, continuous motion. Because the pedals move independently of each other, you must maintain a continuous motion or both pedals will sink to the floor. Change the height of your step or the stepping pace until you can comfortably maintain a continuous motion. Resistance Collar 5 9 9 As you step, you can exercise your upper leg muscles by keeping your feet flat on the pedals. To focus on your calf muscles, rise on your toes as you step. Stand erect or lean forward slightly as you exercise. Always keeping your back straight in order to avoid injury. WARNING: The resistance cylinders become very hot during use. Touch only the resistance collars when changing the stepping resistance. MAINTENANCE AND TROUBLE-SHOOTING If the console still does not function 7 properly, the Reed Switch (12) should be adjusted. Hold down the Right Pedal Leg (7) so that the Magnet (26) is level 12 26 with the Reed Switch (12). Slide the Reed Switch (12) in or out slightly. The gap between the Reed Switch and the Magnet should be about 1/8Ó. Make sure that the Magnet will not hit the Reed Switch when the Right Pedal Leg is moved. Repeat until the console displays correct feedback. Inspect and tighten all parts each time you use the stepper. The stepper can be cleaned using a soft cloth and mild, non-abrasive detergent. To prevent damage to the console, use only a sealed water bottle in the water bottle holder. In addition, keep liquid away from the console, keep the console out of direct sunlight, and remove the batteries when storing the stepper. Water Bottle Holder REED SWITCH ADJUSTMENT If the console does not function properly, or if the display becomes faint, the batteries should be replaced. See assembly step 6 on page 5. 8 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. gy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone as you exercise. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó 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 intensity of your exercise until your heart rate is near the highest number in your training zone. 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, maximum fat burning, and cardiovascular (aerobic) exercise. HOW TO MEASURE YOUR HEART RATE To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six-second count is used because your heart rate will drop rapidly when you stop exercising.) To find the proper heart rate for you, first find your age on the left side of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers to the right of your age. The three numbers are your Òtraining zone.Ó The lowest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the highest number is the heart rate for aerobic exercise. WORKOUT GUIDELINES Burning Fat Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Each workout should include the following three parts: A warm-up, consisting of 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. 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 ener- 9 A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. EXERCISE FREQUENCY workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Caution: Be sure to progress at your own pace and avoid overdoing it. Incorrect or excessive training may result in injury to your health. To maintain or improve your condition, plan three workouts each week, with at least one day of rest between Remember, the key to success is make exercise a regular and enjoyable part of your everyday life. PART LISTÑModel No. 831.285820 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 1 1 1 1 1 1 1 1 2 1 2 1 4 1 8 4 2 Description R1298A Key No. Qty. 18 19 20 21 22 23 24 25 26 27 28 29 30 31 # # # Upright Base Top Handlebar Right Handlebar Left Handlebar Left Pedal Leg Right Pedal Leg Stabilizer Resistance Cylinder w/Bushing Console Pedal Reed Switch w/Wire Endcap Grommet M10 Locknut Pedal Leg Bushing 3/4Ó Axle Cap 2 2 2 2 4 2 2 2 1 6 8 2 2 2 1 1 1 Description 5/8Ó Axle Cap Cylinder Spacer Handlebar Bushing M8 x 19mm Button Head Bolt M4 x 12mm Console Screw M8 Lock Washer M10 x 82mm Carriage Bolt M10 x 40mm Bolt Magnet w/Holder M4 x 16mm Screw M4 x 10mm Screw Plastic Bumper Metal Cap Foam Grip UserÕs Manual Grease Packet Allen Wrench Note: Ò#Ó refers to a non-illustrated part. Specifications are subject to change without notice. See the back cover of this manual for information about ordering replacement parts. 10 EXPLODED DRAWINGÑModel No. 831.285820 R1298A 31 10 3 21 23 22 5 27 23 20 21 1 18 20 19 31 27 9 11 19 18 15 17 4 16 25 9 14 6 13 15 29 27 16 13 30 12 2 28 30 15 13 25 8 11 15 16 26 17 13 7 29 28 27 11 25 28 The model number and serial number of your PROFORM¨ 225c stepper are listed on a decal attached to the frame. See the front cover of this manual to find the location of the decal. QUESTIONS? If you find that: ¥ you need help assembling or operating the PROFORM¨ 225c stepper ¥ a part is missing ¥ or you need to schedule repair service All replacement parts are available for immediate purchase or special order when you visit your nearest SEARS Service Center. To request service or to order parts by telephone, call the toll-free numbers listed at the left. When requesting help or service, or ordering parts, please be prepared to provide the following information: ¥ The MODEL NUMBER of the product (831.285820). call our toll-free HELPLINE 1-800-736-6879 ¥ The NAME of the product (PROFORM¨ 225c). MondayÐSaturday, 7 amÐ7 pm Central Time (excluding holidays) ¥ The KEY NUMBER and DESCRIPTION of the PART (see the PART LIST and EXPLODED DRAWING on pages 10 and 11). REPLACEMENT PARTS If parts become worn and need to be replaced, call the following tollfree number 1-800-FON-PART (1-800-366-7278) FULL 90 DAY WARRANTY For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this STEPPER EXERCISER, contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the STEPPER EXERCISER, free of charge. This warranty does not apply when the STEPPER 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 Part No. 152065 R1298A Printed in China © 1998 Sears, Roebuck and Co.
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