Proform 286450 Xp 160 Elliptical Users Manual PFEL39031 208048

2015-04-13

: Proform Proform-286450-Xp-160-Elliptical-Users-Manual-697289 proform-286450-xp-160-elliptical-users-manual-697289 proform pdf

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Page Count: 24

CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manu-
al for future reference.
Serial
Number
Decal
Model No. 30509.1
Serial No.
ELLIPTICAL EXERCISER
User’s Manual
If you are MISSING PARTS or
require INFORMATION on how
to operate this product, call
1
-
888
-
936
-
ICON
(1-888-936-4266).
Toschedule REPAIR SERVICE
or to purchase parts,
call SEARS toll-free at:
1-800-4-MY-HOME®
(1-800-469-4663)
24 hours a day, 7 days week.
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
2
3
IMPORTANT PRECAUTIONS
WARNING:To reduce the risk of serious injury, read the following important precau-
tions before using the elliptical exerciser.
1. Read all instructions in this manual and all
warnings on the elliptical exerciser before
using the elliptical exerciser. Use the ellipti-
cal exercise only as described in this
manual.
2. It is the responsibility of the owner to ensure
that all users of the elliptical exerciser are
adequately informed of all precautions.
3. The elliptical exerciser is intended for
home use only. Do not use the elliptical
exerciser in a commercial, rental, or institu-
tional setting.
4. Keep the elliptical exerciser indoors, away
from moisture and dust. Place the elliptical
exerciser on a level surface, with a mat
beneath it to protect the floor or carpet.
Make sure that there is enough clearance
around the elliptical exerciser to mount, dis-
mount, and use it.
5. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
6. Keep children under 12 and pets away from
the elliptical exerciser at all times.
7. The elliptical exerciser should not be used by
persons weighing more than 113 kg (250 lbs.).
8. Wear appropriate exercise clothes when
using the elliptical exerciser. Always wear
athletic shoes for foot protection while exer-
cising.
9. Hold the handgrip pulse sensor or the han-
dlebars when mounting, dismounting, or
using the elliptical exerciser.
10. The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
11. Keep your back straight when using the ellip-
tical exerciser; do not arch your back.
12. If you feel pain or dizziness while exercising,
stop immediately and cool down.
13. When you stop exercising, allow the pedals
to slowly come to a stop.
14. The decal shown below has been placed on
the elliptical exerciser.If the decal is miss-
ing, or if it is not legible, please call the toll-
free telephone number on the front cover of
this manual and order a free replacement
decal. Apply the decal in the location shown.
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 prob-
lems. Read all instructions before using. Sears assumes no responsibility for personal injury or
property damage sustained by or through the use of this product.
4
BEFORE YOU BEGIN
Congratulations for selecting the new FREESPIRIT®
110 elliptical exerciser. The FREESPIRIT 110 is an
incredibly smooth exerciser that moves your feet in a
natural elliptical path, minimizing the impact on your
knees and ankles. And the unique 110 features
adjustable resistance and a state-of-the-art console to
help you get the most from your exercise.
For your benefit, read this manual carefully before
you use the elliptical exerciser. If you have questions
after reading this manual, please call the toll-free tele-
phone number on the front cover of this manual . To
help us assist you, please note the product model num-
ber and serial number before calling. The model num-
ber is 30509.1. The serial number can be found on a
decal attached to the elliptical exerciser (see the front
cover of this manual for the location of the decal).
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Handgrip Pulse Sensor
Handlebar
FRONT
BACK
LEFT SIDE
Pedal Disk
Wheel
Pedal
Console
Water Bottle Holder*
*No water bottle is included
5
ASSEMBLY
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed. In addition to the
included allen wrenches, assembly requires a phillips screwdriver , an adjustable
wrench , and a rubber mallet .
As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parentheses
below each drawing is the key number of the part, from the PART LIST on page 21. The second number is the
quantity needed for assembly. Note: Some small parts may have been pre-assembled. If a part is not in the
parts bag, check to see if it has been pre-assembled.
M10 x 112mm Carriage Bolt (34)–4
M10 x 88mm Button Screw (63)–2
M10 Nylon
Locknut (29)–4
M8 Nylon
Locknut (46)–8
M10 Split
Washer (70)–2
F
M8 Large
Washer (53)–10
Wave Washer
(95)–2
M8 x 25mm Patch
Screw (22)–2
M10 x 52mm Bolt Set (27)–2
M8 x 50mm Button
Screw (89)–4
M8 x 65mm Button
Screw (99)–4
M8 Split
Washer (100)–4
M8 x 45mm Button
Bolt (50)–4
M4 x 19mm
Screw (74)–4
M4 x 22mm
Screw (108)–2
6
1. Identify the Front Stabilizer (3). While another person
lifts the front of the Frame (1), attach the Front
Stabilizer to the Frame with two M10 x 112mm
Carriage Bolts (34) and two M10 Nylon Locknuts (29).
Make sure that the Front Stabilizer is turned so the
Wheels (32) are not touching the floor.
3
29
32
32
34
1
1
2. While another person lifts the back of the Frame (1),
attach the Rear Stabilizer (4) to the Frame with two
M10 x 112mm Carriage Bolts (34) and two M10 Nylon
Locknuts (29).
34
4
1
3
2
86
87
1
63
83
70
70
108
105
83
3. While another person holds the Upright (2) in the posi-
tion shown, connect the Upper Wire Harness (86) to
the Lower Wire Harness (87). Carefully pull the
upper end of the Upper Wire Harness to remove
any slack. While holding the upper end of the
Upper Wire Harness, insert the Upright into the
Frame (1). Do not pinch the Wire Harnesses.
Slide an M10 Split Washer (70) and a Frame Spacer
(83) onto each of the two M10 x 88mm Button Screws
(63). Insert the Button Screws into the Frame (1) and
the Upright (2). Make sure that the concave ends of
the Frame Spacers are facing the Frame. Do not
tighten the Button Screws yet.
Attach the Water Bottle Holder (105) to the Upright (2)
with two M4 x 22mm screws (108).
2
29
29
Make sure the
wire harnesses
do not get
pinched and
damaged during
this step.
4. The Console (5) requires four 1.5V “D” batteries (not
included); alkaline batteries are recommended.
Remove the two battery covers from the Console.
Next, insert four batteries into the battery compart-
ments. Make sure that the batteries are oriented as
shown by the diagrams inside of the battery com-
partments. Then, reattach the battery covers to the
Console.
4
5
Batteries
Battery
Covers
7. Apply a thin film of grease to the shaft of an M10 x
52mm Bolt Set (27) and to the surfaces of the two Leg
Bushings (28) in the left Handlebar Leg (79).
Next, attach the left Handlebar Leg (79) to the Left
Pedal Arm (14) with the M10 x 52mm Bolt Set (27). Do
not overtighten the Bolt Set; the left Handlebar Leg
must be able to pivot freely.
Attach the right Handlebar Leg (79) to the Right Pedal
Arm (103) in the same way.
See step 3. Tighten the M10 x 88mm Button Screws
(63). See step 6. Tighten the M8 x 45mm Button
Bolts (50) in the Handlebar Legs (79). 14
103
27
27
28 28
Grease
Grease
7
6. Identify the Left Handlebar (9), which is marked with a
sticker. Insert the Left Handlebar into one of the
Handlebar Legs (79); make sure that the Handlebar
Leg is turned so the hexagonal holes are on the indi-
cated side.Attach the Left Handlebar to the Handlebar
Leg with two M8 x 45mm Button Bolts (50) and two M8
Nylon Locknuts (46). Make sure that the Nylon
Locknuts are inside of the hexagonal holes. Do not
tighten the Button Bolts yet.
Apply a generous amount of the included grease to the
Pivot Axle (97) and to the two M8 Large Washers (53).
Next, insert the Pivot Axle into the Upright (2) and center
it. Reapply grease to both ends of the Pivot Axle.
Slide a Handlebar Spacer (25) onto the short tube on the
Left Handlebar (9), and rotate the Handlebar Spacer so
the small arrow is pointing toward the floor.Next, slide the
Left Handlebar onto the left end of the Pivot Axle (97).
Finger tighten an M8 x 25mm Patch Screw (22) with an
M8 Large Washer (53) and a Wave Washer (95) into the
end of the Pivot Axle. Then, press the small tabs on a
Handlebar Cap (23) into the Handlebar Spacer.
Assemble the Right Handlebar (not shown) and the other
Handlebar Leg (not shown) in the same way.
Tighten both M8 x 25mm Patch Screws (22) at the same
time.
Grease
Grease
Tube
Arrow
6
7
97
25
9
2
23
22 53
50
46
Hexagonal
Holes
79
95
79 79
5. While another person holds the Console (5) near the
Upright (2), connect the wire harness on the Console
tothe Upper Wire Harness (86). Insert the excess
wire harness into the Upright. Next, attach the
Console to the Upright with four M4 x 19mm Screws
(74) and two Console Brackets (107). Be careful to
avoid pinching the wire harnesses.
5
86
74
107
74
2
Wire
Harness
5
8
9. Make sure that all parts of the elliptical exerciser are properly tightened. Note: Some hardware may be
left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the ellip-
tical exerciser.
8
12
16
99
14
13
8. Attach a Pedal Bracket (16) to the Left Pedal Arm (14)
with two M8 x 65mm Button Screws (99), two M8 Large
Washers (53), and two M8 Nylon Locknuts (46).
Identify the Left Pedal (13). Attach the Left Pedal to the
Left Pedal Arm (14) with two M8 x 50mm Button
Screws (89), two M8 Split Washers (100) and two M8
Large Washers (53).
Attach the other Pedal Bracket (not shown) and the
Right Pedal (12) to the Right Pedal Arm (103) in the
same way.
103
53
53
53
46
89
100
9
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
To mount the elliptical exerciser, hold the handgrip
pulse sensor and step onto the pedal that is in the low-
est position. Next, step onto the other pedal. Push the
pedals until they begin to move with a continuous
motion. Note: The pedal disks can turn in either
direction. It is recommended that you move the
pedal disks in the direction shown by the arrow
below; however, for variety, you can turn the pedal
disks in the opposite direction.
To dismount the elliptical exerciser, wait until the ped-
als come to a complete stop. Note: The elliptical
exerciser does not have a free wheel; the pedals
will continue to move until the flywheel stops.
When the pedals are stationary, step off the highest
pedal first. Then, step offthe lowest pedal.
HOW TO USE THE HANDLEBARS
The handlebars are
designed to add
upper-body exer-
cise to your work-
outs. Push and pull
the handlebars as
you exercise to
work your arms,
shoulders, and
back.
To exercise only
your lower body,
hold the handgrip
pulse sensor as you
exercise.
HOW TO ADJUST THE STRIDE OF THE ELLIPTICAL
EXERCISER
To adjust the stride of the elliptical exerciser, first pull
one of the adjustment knobs until the adjustment
bracket can be pivoted freely. Pivot the adjustment
bracket until the adjustment knob is aligned with one
of the three holes in the crank arm, and gently release
the knob. Then, pivot the adjustment bracket back and
forth slightly to make sure that the adjustment pin is
engaged in one of the holes in the crank arm.
Adjust the other side of the elliptical exerciser in the
same way.
Pedals
Pedal Disk
Handlebars
Handgrip
Pulse Sensor
Handlebars
Handgrip
Pulse
Sensor
Adjustment
Bracket
Adjustment
Knob
Adjustment
Pin
Crank
Arm
Holes
10
CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
The advanced console offers a selection of features
designed to make your workouts more enjoyable and
effective. When the manual mode of the console is
selected, the resistance of the pedals can be changed
with the touch of a button. As you pedal, the console
will provide continuous exercise feedback. You can
even measure your heart rate using the built-in hand-
grip pulse sensor.
The console also offers four preset programs. Each pro-
gram automatically changes the resistance of the ped-
als and prompts you to increase or decrease your pace
as it guides you through an effective workout.
In addition, the console features two pulse programs
that change the resistance of the pedals and prompt
you to vary your pace to keep your heart rate near a
target heart rate while you exercise.
The console also features iFIT.com interactive technol-
ogy. Having iFIT.com technology is like having a per-
sonal trainer in your home. Using a stereo audio cable
(available at electronics stores), you can connect the
elliptical exerciser to your home stereo, portable
stereo, computer,or VCR and play special iFIT.com
CD and video programs (iFIT.com CDs and videocas-
settes are available separately). iFIT.com CD and
video programs automatically control the resistance of
the pedals and prompt you to vary your pace as a per-
sonal trainer coaches you through every step of your
workout. High-energy music provides added motiva-
tion. To purchase iFIT.com CDs and videocas-
settes, call the toll-free telephone number on the
front cover of this manual.
With the elliptical exerciser connected to your comput-
er, you can also go to our Web site at www.iFIT.com
and access programs directly from the internet.
Explore www.iFIT.com for more information.
To use the manual mode of the console, see page
11. To use a preset program, see page 13. To use a
pulse program, see page 13. To use an iFIT.com CD
or video program, see page 17. To use a program
directly from our Web site, see page 18.
11
HOW TO USE THE MANUAL MODE
Turn on the console.
To turn on the con-
sole, press the
On/Reset button
orbegin pedaling.
Note: If there are
sheets of clear
plastic on the face
of the console, remove the plastic.
Select the manual mode.
When the power is
turned on, the
manual mode will
be selected. If you
have selected a
program or the
iFIT.com mode,
reselect the manual mode by pressing the
Program button repeatedly until no indicators are
lit.
Begin pedaling and change the resistance of
the pedals as desired.
As you pedal,
change the resis-
tance of the ped-
als by pressing
the Resistance
buttons. There are
ten resistance lev-
els—level 10 is the most challenging. Note: After
the buttons are pressed, it will take a moment for
the pedals to reach the selected resistance level.
Monitor your progress with the display.
The upper part of
the display will
show the distance
you have pedaled
and the approxi-
mate number of
calories you have
burned. The display will change from one number
to the other every few seconds. The upper part of
the display will also show your heart rate when
you use the handgrip pulse sensor (see step 5 on
page 12).
The center of the
display will show
the elapsed time,
your pedaling pace
inminutes per mile,
and the approxi-
mate number of
grams of carbs you have burned. The display will
change from one number to the next every few
seconds. Note: When a program is selected
(except for the self select program), the display
will show the time remaining in the program
instead of the elapsed time.
The lower part of
the display will
show your pedaling
pace in revolutions
per minute (RPM),
your pedaling
speed, and the
resistance level of the pedals. The display will
change from one number to the next every few
seconds.
To reset the display, press the On/Reset button.
Note: The console
can show speed
and distance in
either miles or
kilometers. The
letters MPH or
KM/H will appear in
the lower part of the display to show which unit of
measurement is selected. To change the unit of
measurement, first hold down the Program button
for a few seconds. An E (for English) or an M (for
metric) will appear in the lower part of the display.
Press the Resistance + button to change the unit
of measurement. Note: When the batteries are
replaced, it may be necessary to reselect the
desired unit of measurement.
While you are
selecting a unit of
measurement, you
can also select a
backlight mode.
The “On” mode
keeps the backlight
on while the console is on. The “Off” mode turns
the backlight off. To conserve the batteries, the
“Auto” mode keeps the backlight on only while
you are exercising. Press the Resistance – button
to change the backlight mode if desired. Then,
press the On/Reset button.
4
3
2
1
On/Reset
Button
12
Measure your heart rate if desired.
If there are
thin sheets of
plastic on the
metal con-
tacts on the
handgrip
pulse sensor,
peel off the
plastic. Place
your hands on
the handgrip pulse sensor, with your palms on the
contacts closest to you and your fingers touching
the contacts on the opposite side of the handgrip
pulse sensor. Avoid moving your hands. When
your pulse is detected, the heart-shaped indicator
in the upper part of the display will begin to flash
each time your heart beats. After a moment your
heart rate will be shown.
For the most accurate heart rate reading, continue
to hold the handgrips for about 30 seconds.
Note: If you continue to hold the handgrip pulse
sensor, the display will show your heart rate for
up to 30 seconds. The display will then show
your heart rate along with the other modes.
If your heart rate is not shown, make sure that
your hands are positioned as described. Avoid
moving your hands excessively or squeezing the
metal contacts too tightly. For optimal performance,
periodically clean the metal contacts using a soft
cloth; never use alcohol, abrasives, or chemi-
cals.
Turn on the fan if desired.
To turn on the
fan at low speed,
press the fan but-
ton. To turn on
the fan at high
speed, press the
fan button a sec-
ond time. To turn
off the fan, press
the fan button a
third time. Note:
If the fan is turned on but the pedals are not
moved for thirty seconds, the fan will automatical-
ly turn off.
Rotate the thumb wheel on the right side of the
fan to adjust the angle of the fan.
When you are finished exercising, the console
will automatically turn off.
If the pedals are not moved for a few seconds, a
series of tones will sound, the time will begin to
flash, and the console will pause.
If the pedals are not moved for a few minutes, the
console will turn off and the display will be reset.
7
65
Fan
Button
Thumb Wheel
Contacts
13
HOW TO USE A PRESET PROGRAM
Turn on the console.
See step 1 on page 11.
Select one of the preset programs.
To select a preset
program, press
the Program but-
ton repeatedly
until one of the
four preset pro-
gram indicators
lights.
Press the Start button or begin pedaling to
start the program.
Each preset program consists of several one-
minute periods. One resistance setting and one
target pace are programmed for each period.
Note: The same resistance setting and/or target
pace may be programmed for two or more con-
secutive periods, as shown by the four profiles
near the program indicators.
At the end of each period of the program, a
series of tones will sound and the time will flash
in the display. The resistance of the pedals will
then automatically change if a different resis-
tance setting is programmed for the next period.
Note: If the resistance level is too high or too low,
you can change it by pressing the Resistance
buttons. However,when the current period ends,
the resistance of the pedals will automatically
change if a different resistance setting is pro-
grammed for the next period.
During the program, the center of the display will
show the time remaining in the program. If you
stop pedaling for several seconds, the program
will pause and the time will flash in the display.
Torestart the program, simply resume pedaling.
Use the pace guide to pace your exercise.
Throughout the
program, the pace
guide above the
program indicators
will prompt you to
increase or
decrease your
pedaling pace.
When one of the
indicators on the left side of the pace guide lights,
increase your pace; when one of the indicators
onthe right side lights, decrease your pace.
When the center indicator lights, maintain your
current pace. Important: The pace guide is
intended only to provide a goal. Make sure to
pedal at a pace that is comfortable for you.
Monitor your progress with the display.
See step 4 on page 11.
Measure your heart rate if desired.
See step 5 on page 12.
Turn on the fan if desired.
See step 6 on page 12.
When you are finished exercising, the console
will automatically turn off.
See step 7 on page 12.
HOW TOUSE A PULSE PROGRAM
Pulse program 1 is designed to keep your heart rate
between 65% and 90% of your
estimated maximum
heart rate
during your workout. (Your maximum heart
rate is estimated by subtracting your age from 220.
For example, if you are 25 years old, your estimated
maximum heart rate is 195 beats per minute.) Pulse
program 2 is designed to keep your heart rate near a
target heart rate that you select.
Follow the steps below to use a pulse program.
Turn on the console.
See step 1 on page 11.
Select one of the pulse programs.
To select a pulse
program, press the
Program button
repeatedly until one
of the two pulse
program indicators
lights.
2
1
8
7
6
5
4
3
2
1
14
Enter your age or a target heart rate.
Ifpulse program
1is selected, the
word “AGE” will
flash in the lower
part of the display.
You must enter
your age to use this program. If you have already
entered your age, press the Enter button and go
to step 4. If you have not entered your age, press
the + or – button beside the Enter button to enter
your age, and then press the Enter button. Note:
Once you have entered your age, it will be saved
in memory.
If pulse program
2is selected, the
word “RATE” will
flash in the lower
part of the display.
You must enter a
target heart rate to use this program. (See the
chart on page 20 for heart rate guidelines.) If you
have already entered a target heart rate, press
the Enter button and go to step 4. If you have not
entered a target heart rate, press the + or – but-
ton beside the Enter button, and then press the
Enter button. Note: Once you have entered a tar-
get heart rate, it will be saved in memory.
Hold the handgrip pulse sensor.
It is not necessary to hold the handgrips continu-
ously during a pulse program; however,you must
hold the handgrips frequently for the program to
operate properly. Each time you hold the hand-
grips, keep your hands on the metal contacts
for at least 30 seconds. Note: When you are not
holding the handgrips, the letters PLS will appear
in the large display instead of your heart rate.
Press the Start button or begin pedaling to
start the program.
Program 1 consists of 30 one-minute periods.
One target heart rate is programmed for each
period. (The same target heart rate may be pro-
grammed for two or more consecutive periods.)
Program 2 is sixty minutes long (you may choose
to use only part of the program). The same target
heart rate is programmed for the entire program.
When only three seconds remain in the first period
of the program, a series of tones will sound and
the time will flash in the display.
During the program, the console will regularly
compare your heart rate to the target heart rate. If
your heart rate is too far below or above the target
heart rate, the resistance of the pedals will auto-
matically increase or decrease to being your heart
rate closer to the target heart rate. Note: If the
resistance level is too high or too low, you can
change it by pressing the Resistance buttons.
However, when the console compares your heart
rate to the target heart rate, the resistance may
automatically change.
As you pedal, the
pace guide will
prompt you to
increase or
decrease your ped-
aling pace. When
one of the indica-
tors on the left side
of the pace guide
lights, increase
your pace; when one of the indicators on the right
side lights, decrease your pace. When the center
indicator lights, maintain your current pace.
Important: The target heart rate is intended
only to provide a goal. Make sure to pedal at a
pace that is comfortable for you.
The program will continue until no time remains in
the display.If you stop pedaling for several sec-
onds, the program will pause and the time will
flash in the display. To restart the program, simply
resume pedaling.
Follow your progress with the display.
See step 4 on page 11.
Turn on the fan if desired.
See step 6 on page 12.
When you are finished exercising, the console
will automatically turn off.
See step 7 on page 12.
8
7
6
5
4
3
15
Touse iFIT.com CDs,the elliptical exerciser must be
connected to your portable CD player, portable stereo,
home stereo, or computer with CD player. See pages 15
and 16 for connecting instructions. To use iFIT.com
videocassettes,the elliptical exerciser must be connect-
ed to your VCR. See page 17 for connecting instruc-
tions. To use iFIT.com programs directly from our
Web site,the elliptical exerciser must be connected to
your computer. See page 16.
HOW TO CONNECT YOUR PORTABLE CD PLAYER
Note: If your CD player has separate LINE OUT and
PHONES jacks, see instruction A below. If your CD
player has only one jack, see instruction B.
A. Plug one end of a 1/8” to 1/8” stereo audio cable
(available at electronics stores) into the jack
beneath the console. Plug the other end of the
cable into the LINE OUT jack on your CD player.
Plug your headphones into the PHONES jack.
B. Plug one end of a 1/8” to 1/8” stereo audio cable
(available at electronics stores) into the jack
beneath the console. Plug the other end of the
cable into a 1/8” Y-adapter (available at electronics
stores). Plug the Y-adapter into the PHONES jack
on your CD player. Plug your headphones into the
other side of the Y-adapter.
HOW TO CONNECT YOUR PORTABLE STEREO
Note: If your stereo has an RCA-type AUDIO OUT
jack, see instruction A below. If your stereo has a
1/8” LINE OUT jack, see instruction B. If your
stereo has only a PHONES jack, see instruction C.
A. Plug one end of a 1/8” to RCA stereo audio cable
(available at electronics stores) into the jack
beneath the console. Plug the other end of the cable
into the AUDIO OUT jack on your stereo.
B. See the drawing above. Plug one end of a 1/8” to
1/8” stereo audio cable (available at electronics
stores) into the jack beneath the console. Plug the
other end of the cable into the LINE OUT jack on
your stereo.
C. Plug one end of a 1/8” to 1/8” stereo audio cable
(available at electronics stores) into the jack
beneath the console. Plug the other end of the
cable into a 1/8” Y-adapter (available at electronics
stores). Plug the Y-adapter into the PHONES jack
on your stereo. Plug your headphones into the
other side of the Y-adapter.
HOW TO CONNECT YOUR CD PLAYER, VCR,
OR COMPUTER
LINE OUT
PHONES LINE OUT
PHONES
Audio
Cable
Head-
phones
A
PHONES
PHONES
Audio
Cable
1/8”
Y-adapter
Headphones
B
AUDIO OUT
RIGHT
LEFT
LINE OUT
Audio
Cable
A/B
PHONES
Audio
Cable
C
1/8”
Y-adapter
Headphones
16
HOW TO CONNECT YOUR HOME STEREO
Note: If your stereo has an unused LINE OUT jack,
see instruction A below. If the LINE OUT jack is
being used, see instruction B.
A. Plug one end of a 1/8” to RCA stereo audio cable
(available at electronics stores) into the jack
beneath the console. Plug the other end of the
cable into the LINE OUT jack on your stereo.
B. Plug one end of a 1/8” to RCA stereo audio cable
(available at electronics stores) into the jack beneath
the console. Plug the other end of the cable into an
RCA Y-adapter (available at electronics stores).
Next, remove the wire that is currently plugged into
the LINE OUT jack on your stereo and plug the wire
into the unused side of the Y-adapter. Plug the Y-
adapter into the LINE OUT jack on your stereo.
HOW TO CONNECT YOUR COMPUTER
Note: If your computer has a 1/8” LINE OUT jack,
see instruction A. If your computer has only a
PHONES jack, see instruction B.
A. Plug one end of a 1/8” to 1/8” stereo audio cable
(available at electronics stores) into the jack
beneath the console. Plug the other end of the
cable into the LINE OUT jack on your computer.
B. Plug one end of a 1/8” to 1/8” stereo audio cable
(available at electronics stores) into the jack
beneath the console. Plug the other end of the
cable into a 1/8” Y-adapter (available at electronics
stores). Plug the Y-adapter into the PHONES jack
on your computer. Plug your headphones or speak-
ers into the other side of the Y-adapter.
CD
VCR
Amp
LINE OUT
LINE OUT
Audio
Cable
A
CD
VCR
Amp
LINE OUT
Audio
Cable
RCA
Y-adapter
Wire removed from
LINE OUT jack
B
LINE OUT
Audio
Cable
A
PHONES
Audio
Cable
B
1/8”
Y-adapter
Headphones/Speakers
17
HOW TO CONNECT YOUR VCR
Note: If your VCR has an unused AUDIO OUT jack,
see instruction A below. If the AUDIO OUT jack is
being used, see instruction B. If you have a TV
with a built-in VCR, see instruction B. If your VCR
is connected to your home stereo, see HOW TO
CONNECT YOUR HOME STEREO on page 16.
A. Plug one end of a 1/8” to RCA stereo audio cable
(available at electronics stores) into the jack
beneath the console. Plug the other end of the
cable into the AUDIO OUT jack on your VCR.
B. Plug one end of a 1/8” to RCA stereo audio cable
(available at electronics stores) into the jack
beneath the console. Plug the other end of the
cable into an RCA Y-adapter (available at electron-
ics stores). Next, remove the wire that is currently
plugged into the AUDIO OUT jack on your VCR
and plug the wire into the unused side of the Y-
adapter.Plug the Y-adapter into the AUDIO OUT
jack on your VCR.
To use iFIT.com CDs or videocassettes, the elliptical
exerciser must be connected to your portable CD play-
er, portable stereo, home stereo, computer with CD
player, or VCR. See HOW TO CONNECT YOUR CD
PLAYER, VCR, OR COMPUTER on pages 15 to 17.
To purchase iFIT.com CDs and videocassettes, call
the toll-free telephone number on the front cover
of this manual.
Follow the steps below to use an iFIT.com CD or
video program.
Turn on the console.
See step 1 on page 11.
Select the iFIT.com mode.
Toselect the
iFIT.com mode,
press the Program
button repeatedly
until the iFIT.com
indicator lights.
Insert the iFIT.com CD or videocassette.
If you are using an iFIT.com CD, insert the CD
into your CD player. If you are using an iFIT.com
videocassette, insert the videocassette into your
VCR.
Press the play button on your CD player or
VCR.
A moment after the play button is pressed, your
personal trainer will begin guiding you through
your workout. Simply follow your personal trainer’s
instructions.
The program will function in almost the same way
as a preset program (see steps 3 and 4 on page
13). However, anelectronic “chirping” sound will
alert you when the resistance of the pedals and/or
the pace guide is about to change.
4
3
2
1
AUDIO OUT
RIGHT
LEFT
VIDEO AUDIO
ANT. IN
RF OUT
IN
OUT
CH
34
Audio
Cable
A
VIDEO AUDIO
ANT. IN
RF OUT
IN
OUT
CH
34
A
Audio Cable
B
Wire removed from
AUDIO OUT jack
RCA
Y-adapter
HOW TO USE AN IFIT.COM CD AND VIDEO
PROGRAM
18
Note: If the resistance of the pedals and/or the
pace guide does not change when a “chirp” is
heard:
•Make sure that the iFIT.com indicator is lit.
•Adjust the volume of your CD player or VCR.
If the volume is too high or too low, the con-
sole may not detect the program signals.
•Make sure that the audio cable is properly
connected and that it is fully plugged in.
Monitor your progress with the display.
See step 4 on page 11.
Measure your heart rate if desired.
See step 5 on page 12.
Turn on the fan if desired.
See step 6 on page 12.
When you are finished exercising, the console
will automatically turn off.
See step 7 on page 12.
HOW TOUSE PROGRAMS DIRECTLY FROM
OUR WEB SITE
Our Web site at www.iFIT.com allows you to play
iFIT.com programs directly from the internet. To use
programs from our Web site, the elliptical exerciser
must be connected to your home computer.See HOW
TO CONNECT YOUR COMPUTER on page 16. In
addition, you must have an internet connection and an
internet service provider. Alist of specific system
requirements is found on our Web site.
Follow the steps at the right to use a program from our
Web site.
Turn on the console.
See step 1 on page 11.
Select the iFIT.com mode.
See step 2 on page 17.
Go to your computer and start an internet
connection.
Start your Web browser, if necessary, and go
to our Web site at www.iFIT.com.
Follow the desired links on our Web site to
select a program.
Read and follow the on-line instructions for using
aprogram.
Follow the on-line instructions to start the
program.
When you start the program, an on-screen count-
down will begin.
Return to the elliptical exerciser and begin
pedaling.
When the on-screen countdown ends, the pro-
gram will begin. The program will function in
almost the same way as a preset program (see
steps 3 and 4 on page 13). However, anelectronic
“chirping” sound will alert you when the resistance
of the pedals and/or the pace guide is about to
change.
Monitor your progress with the display.
See step 4 on page 11.
Measure your heart rate if desired.
See step 5 on page 12.
Turn on the fan if desired.
See step 6 on page 12.
When you are finished exercising, the console
will automatically turn off.
See step 7 on page 12.
11
10
9
8
7
6
5
4
3
2
1
8
7
6
5
19
Inspect and tighten all parts of the elliptical exerciser
regularly. Replace any worn parts immediately.
To clean the elliptical exerciser, use a damp cloth and
asmall amount of mild soap. Important: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
BATTERY REPLACEMENT
If the console displays become dim, the batteries
should be replaced; most console problems are the
result of low batteries. See assembly step 4 on page
6for replacement instructions.
HOW TO LEVEL THE ELLIPTICAL EXERCISER
After the elliptical
exerciser has
been moved to
the location
where it will be
used, make sure
that the ends of
both stabilizers
are touching the
floor. If the ellipti-
cal exerciser
rocks slightly during use, turn one or both of the level-
ing feet under the front stabilizer until the rocking
motion is eliminated.
HANDGRIP PULSE SENSOR TROUBLESHOOTING
•Avoid moving your hands while using the handgrip
pulse sensor. Excessive movement may interfere
with heart rate readings.
• Do not hold the metal contacts too tightly; doing so
may interfere with heart rate readings.
• For the most accurate heart rate reading, hold the
metal contacts for about 30 seconds.
• For optimal performance of the handgrip pulse sen-
sor, keep the metal contacts clean. The contacts
can be cleaned with a soft cloth—never use alcohol,
abrasives, or chemicals.
MAINTENANCE AND TROUBLESHOOTING
Leveling Foot
20
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.
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, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded offto the
nearest ten years). Next, find the three numbers above
your age. The three numbers are your “training zone.”
The lower two numbers are recommended heart rates
for fat burning; the highest number is the recommend-
ed heart rate for aerobic exercise.
Fat Burning
Toburn fat effectively,you must exercise at a relative-
ly 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-
gy. Only after the first few minutes of exercise does
your body begin to use stored
fat
calories for energy.
Ifyour goal is to burn fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise 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 as you exercise.
WORKOUT GUIDELINES
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 prepa-
ration for exercise.
Training zone exercise,consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. Note: During the first few weeks of your exer-
cise program, do not keep your heart rate in your
training zone for longer than 20 minutes.
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
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, 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.
WARNING:
Before beginning this or any exercise pro-
gram, consult your physician. This is espe-
cially important for persons over the age of 35
or persons with pre-existing health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. If a part is miss-
ing, call toll-free 1-888-936-4266. See the back cover of this manual for information about ordering replace-
ment parts.
1 1 Frame
2 1 Upright
3 1 Front Stabilizer
4 1 Rear Stabilizer
5 1 Console
6 1 Left Side Shield
7 1 Right Side Shield
8 2 Pedal Disc
9 1 Left Handlebar
10 1 Right Handlebar
11 2 Foam Grip
12 1 Right Pedal
13 1 Left Pedal
14 1 Left Pedal Arm
15 1 Book Rack
16 2 Pedal Bracket
17 2 Adjustment Pin
18 4 Pedal Arm Bushing
19 2 Adjustment Spring
20 2Adjustment Bracket
21 2 Snap Ring
22 2 M8 x 25mm Patch Screw
23 2 Handlebar Cap
24 6 Handlebar Bushing
25 2Handlebar Spacer
26 2 Upright Spacer
27 2M10 x 52mm Bolt Set
28 4Leg Bushing
29 4 M10 Nylon Locknut
30 1 Upright Bushing
31 1 Left Front Endcap
32 2 Wheel
33 2M6 x 72mm Button Screw
34 4 M10 x 112mm Carriage Bolt
35 2 Rear Stabilizer Endcap
36 1 Left Crank Arm
37 1Pulley
38 1 Right Crank Arm
39 1 Crank
40 2 Crank Bearing
41 1Flywheel
42 2 Flywheel Bearing
43 1 Magnet
44 1 Flywheel Axle
45 2 Adjustment Knob
46 11 M8 Nylon Locknut
47 2 Crank Screw
48 2Hub Cover
49 1 M6 x 25mm Bolt
50 4 M8 x 45mm Button Bolt
51 4 M6 x 18mm Button Bolt
52 1 “C” Magnet Bracket
53 10 M8 Large Washer
54 1 “C” Magnet
55 1Motor
56 1 Belt
57 2 Hub
58 2 Hub Spacer
59 4 M6 Nylon Locknut
60 4 M6 Nut
61 4 M5 Nylon Locknut
62 4 M5 x 12mm Bolt
63 2 M10 x 88mm Button Screw
64 2 M4 x 6mm Self-tapping Screw
65 2 Adjustment Bracket Screw
66 4 M4 x 16mm Screw
67 4 M4 x 25mm Screw
68 1 Right Front Endcap
69 1 Reed Switch Clamp
70 2 M10 Split Washer
71 2 Handlebar Endcap
72 2 Leveling Foot
73 1 M5 x 16mm Screw
74 12 M4 x 19mm Screw
75 2 M6 Eyebolt
76 1Resistance Spring
77 1 Reed Switch
78 1 Reed Switch Bracket
79 2 Handlebar Leg
80 1 Side Shield Cover
81 1“U” Bracket
82 8 Cover Screw
83 2Frame Spacer
84 4M4 x 12mm Round Head Screw
85 1 Resistance Cable
86 1 Upper Wire Harness
87 1 Lower Wire Harness
88 2 Pedal Arm Sleeve
89 4M8 x 50mm Button Screw
90 4 Motor Washer
91 2 Short Hub Spacer
92 2 Inner Pedal Arm Sleeve
93 3M6 Washer
94 4 Large Snap Ring
95 2 Wave Washer
96 2 M3 x 12mm Screw
97 1Pivot Axle
98 8 M8 Jam Nut
99 4 M8 x 65mm Button Screw
100 4 M8 Split Washer
101 4 M8 x 45mm Button Screw
102 4 Pin Collar
103 1 Right Pedal Arm
104 2 M8 Washer
105 1 Water Bottle Holder
106 2 Pin Spacer
107 2 Console Bracket
108 2 M4 x 22mm Screw
# 2 Allen Wrench
# 1 Grease
#1User’sManual
Key No. Qty. Description Key No. Qty. Description
PART LIST—Model No. 30509.1 R0206A
21
22
EXPLODED DRAWING A—Model No. 30509.1 R0206A
23
101
1
3
4
8
8
12
103
18
18
31
68
32
32
33
34
35
35
34
29
29
29
36
37
21
39 40
40
21
42
104
47
47
46
54
55
56
61
61
62
63
85
70
78
69
66
77 73
76
72
72
83 49
60
90
90
64
41
42
43
44
46
81
60 75104
46
75
60
51
59
52
93
59
66
38
88
45
19
17
20
93
65
99
16
89
20
19
17
9365
48
82
101
48 82
82
57
57
92
92
13
14
18
18 88
45
89
89
16
99
58
58
100
100
100
53
53
46
53
46
98
98
102
53
53
53
91
91
94
94
94
94
106
107
106
107
83
70
EXPLODED DRAWING B—Model No. 30509.1 R0206A
Part No. 239284 R0206A Printed in China © 2006 ICON IP, Inc.
HOW TO ORDER REPLACEMENT PARTS
Toorder replacement parts, simply call our Customer Service Department toll-free at
SEARS 1-800-4-MY-HOME (469-4663) or SEARS 1-877-LE-FOYER (533-6937), 24
hours a day, 7 days a week. To help us assist you, please be prepared to give the
following information:
•the MODEL NUMBER of the product (30509.0)
•the NAME of the product (FREESPIRIT 110 elliptical exerciser)
•the SERIAL NUMBER of the product (see the front cover of this manual)
•the KEY NUMBER and DESCRIPTION of the part(s) (see pages 21 to 23)
LIMITED WARRANTY, REPAIR PARTS AND SERVICE
WHAT DOES THIS WARRANTY COVER? This warranty covers your SEARS fitness product against
defects in material and workmanship when used for the purpose intended, under normal conditions and
provided it receives proper care.
HOW LONG DOES THE COVERAGE LAST? This warranty lasts for one year on all parts. The warranty
is extended only to the original owner and is not transferable.
WHAT WILL SEARS DO? SEARS will provide a replacement part at no charge for any part found defective
in workmanship or materials during the warranty period.
WHAT DOES THIS WARRANTY NOT COVER? This warranty does not cover fitness products which are
(1) used for commercial or other income producing purposes, or (2) subject to misuse, neglect, accident, or
unauthorized repairs and alterations. Some provinces do not allow the exclusion or limitation of incidental
or consequential damages, so the above limitation or exclusion may not apply to you.
HOW DO YOU GET SERVICE? In order to obtain service as provided by this warranty, contact your near-
est Sears Canada, Inc. store, service center or call 1-800-469-4663.
Sears Canada, Inc. • Toronto, Ontario M5B 2B8

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