Model No. 831.299412 Serial No. PRO'FORA4 The serial number is found in the location shown below. Write the serial number in the space above for future reference. 395CW USER'S MANUAL EXERCISE V EQUIPMENT HELPLINE! 1-800-736-6879 % / J SEARS, ROEBUCK AND CO. HOFFMAN ESTATES, IL 60179 CAUTION Read all precautions and Instructions In this manual before using this equipment. Save this manual for future reference. www.proform.com new products, prizes, fitness tips, and much more! TABLE OF CONTENTS IMPORTANT PRECAUTIONS BEFORE YOU BEGIN ASSEMBLY 2 4 5 7 10 12 OPERATION AND ADJUSTMENT HOW TO FOLD AND MOVE THE TREADMILL TROUBLE-SHOOTING . CONDITIONING GUIDELINES ORDERING REPLACEMENT FULL 90 DAY WARRANTY 14 Back Cover .Back Cover PARTS Note An EXPLODED DRAWING and a PART LIST are attached EXPLODED DRAWING and PART LIST for future reference IMPORTANT m the center of th_s manual. Save the PRECAUTIONS WARNING: To reduce the risk of bums, fire, electric shock, or Injury to persons, read the following Important precautions end Information before operating the treadmill. 1. It Is the responsibility of the owner to ensure that all users of this treadmill are adequately Informed of all warnings and precautions. 2. Use the treadmill only as described. 3. Place the treadmlU on a level surface, with eight feet of clearance behind It. Do not place the treadmill on a surface that blocks any air openings. To protect the floor or carpet from damage, place a mat under the treadmill. 9. Wear appropriate exercise clothing when using the treadmill. Do not wear loose clothing that could become caught In the treadmill. Athletic support clothes are recommended for both men and women. Always wear athletic shoes. Never use the treadmill with bare feet, wearing only stockings, or In sandals. 10. When connecting the power cord (see page 7), plug the power cord into a surge suppressor (not Included) and plug the surge suppressor Into a grounded circuit capable of carrying 15 or more amps. No other appliance should he on the same circuIt. Do not use an extension cord. 4. Keep the treadmill Indoors, away from moisture and dust. Do not put the treadmill In a garage or covered patio, or near water. 11. Use only a single-outlet surge suppressor that Is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or leas and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. To purchase a surge suppressor, sea your local PROFORM dealer or call 1-800366-7278 and order part number 146148. 5. Do not operata the treadmill where aerosol products are used or where oxygen is being administered. 6. Keep children under the age of 12 and pets away from the treadmill at all times. 7. The treadmill should be used only by persons weighing 250 pounds or less. 8. Never allow more than one person on the treadmill at a time. 12. Keep the power cord and the surge suppressor away from heated surfaces. 2 13.Nevermovethewalkingbeltwhilethepower Isturnedoff. Donot operatethe tresdmUlIf thepowercordor plugIsdamaged, or If the treadmillIs notworkingproperly.(SeeBEFOREYOUBEGINonpage4 if thetreadmill is notworkingproperly.) 14.Neverstartthetreadmillwhileyouare standingonthewalkingbelt.Alwayshold the handrailswhileusingthetreadmill. 15.ThetreadmillIscapableofhighspeeds, Adjustthespeedin smallincrementsto avoidsuddenjumpsin speed. pounds (20 kg) to raise, lower, or move the treadmill. 18. When folding or moving the treadmill, make sure that the storage latch Is fully closed. 19. Inspect and tighten all parts of the treadmill every three months. 20. Never drop or insert any object into any opening. 21DANG ER: Always unplug the power cord Immediately after use, before cleaning the treadmill, and before performing the maintenance and adjustment procedures described in this manual. Never remove the motor hood unless instructed to do so by an authorized service representative. Servicing other than the procedures in this manual should be performed by an authorized service representative only. 16. Never leave the treadmill unattended while It is running. Always remove the key and unplug the power cord when the treadmill is not In use. 17. Do not attempt to raise, lower, or move the treadmill until It Is properly assembled. (See ASSEMBLY on pages 5 and 6. and HOW TO FOLD AND MOVE THE TREADMILL on page 10.) You must be able to safely lift 45 22. This treadmill Is intended for In-home use only. Do not use this treadmill In any commercial, rental, or institutional setting. WARNING: Before beginning this or any exercise program, consult your physician. This Is especially Important for persona 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. SAVETHESEINSTRUCTIONS The decal shown below has been placed on your treadmill. If the decal Is missing, or if it Is not legible, please call our toll-free HELPLINE to order a free replacement decal (see the back cover of this manual). Apply the decal in the location shown. Note: Decal is shown at 38% of actual size. 3 BEFORE YOU BEGIN Thank you for selecting the new PROFORM ®395CW treadmill. The 395CW treadmill combines advanced technology with innovativedesign to let you enjoy an excellent form of cardiovascularexercise in the convenience and privacyof your home. And when you're not exercising, the unique395CW can be folded up, requiring lessthan half the floor space of othertreadmills. Monday through Saturday, 7 a.m. until7 p.m. Central Time (excluding holidays). To help us assistyou, please note the productmodel number and serial number before calling. The model number of the treadmill is 831.299412. The serial number can be found on a decal attached to the treadmill(see the front cover of this manual for the location). For your benefit, read this manual carefully before using the treadmill. If you have additionalquestions, please call our toll-free HELPLINE at 1-800-736-6879, Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled. Console Water Bottle Holder Upper Body Arms- Handrail Storage Latch - Upright Walking Belb RIGHT SIDE Circuit Breaker Power Cord Rear Roller AdjustmentBolts Cushioned Walking Platform for maximum exercise comfort BACK Leg 4 ASSEMBLY Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packingmaterials untilassembly is completed.Assembly requires the Included allen wR_n,_ and your own phillips screwdriver _=======[_ and wire cutters _. Note: The underside of the treadmill walking belt is coated with high-performance lubricant.During shipping,a small amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, simplywipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner. Extension Leg Screw (53)-2 Handrail Screw (33)-2 1. Cut the plastic tie off the side of the treadmill. With the help of a second person, carefully raise the Uprights (11) until the treadmill is in the position shown. 2. Insert one of the Extension Legs (34) intothe treadmill as shown. (Note: It may be helpfulto tip the Uprights  in the direction shownby the arrow as you insert the Extension Leg.) Make sure that the Base Pad (40) is on the indicatedside of the Extension Leg. Attach the Extension Leg with an Extension Leg Screw (53). Be sure to push on the head of the Extension Leg Screw while tightening it. Attach the other Extension Leg (34) in the same way. 5 Latch Screw (35)-2 3. Insert one of the Handrails (1) into the tube at the upper end of the right Updght (11). 1\ 4. Align the hole in the Handrail (1) with the indicatedhole in the Upright (11). Tighten a Handrail Screw (33) intothe Uprightand the Handrail at the angle shown in drawing 4b. It may be helpfulto lift up and push down on the Handrail as you thread the Handrail Screw. 4b 4 --33 " --11 Attach the other Handrail to the left Upright (not shown). Bottom View 5. Attach the Storage Latch (14) to the left Upright(11) with two Latch Screws (35). Be careful not to overtlghten the Latch Screws. 11j "_35 14 6. Make sure that all parts are tightened before you use the treadmill. Keep the included allen wrench in a secure place. The allen wrench is used to adjust the walking belt (see page 13). To protectthe floor or carpet, place a mat under the treadmill. 6 OPERATION AND ADJUSTMENT THE PERFORMANT LUBE TM WALKING BELT Your treadmill features a walking belt coated with PERFORMANT LUBE TM, a high-performance lubricant. IMPORTANT: Never apply silicone spray or other substances to the walking belt or the walking platform. Such substances will deteriorate the walking belt and cause excessive wear, HOW TO PLUG IN THE POWER This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illustrated in drawing 1 below. A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available. CORD ,//_l-_Grounded DANG ER: connection Improper of the equipment-grounding conductor can result In an Increased risk of electric shock. Check with a qualified electrician or serviceman If you are In doubt as to whether the product Is properly grounded. Do not modify the plug provided with the product--if It will not fit the outlet, have a proper outlet installed by a qualified electrician. i ding Grounded Outlet [_Grounded 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 result from weather conditions or from other appliances being turned on or off. To decrease the possibility of your treadmill being damaged, always use a surge suppressor with your treadmill (see drawing 1 at the right). To purchase a surge suppressor, PROFORM dealer or call toll-free Outlet Box see your local 1-800-366-7278 and order part number 146148. Use only a singleoutlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have e UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules, The surge suppressor must be electrically rated for 120 volts AC and 15 amps. This product must be grounded. If it should malfunction or break down, grounding providesa path of least resistance for electriccurrent to reduce the risk of electric shock. This product is equipped with a cord having an equipment-groundingconductor and a grounding plug. Plug the power cord into a surge suppressor, and plug the surge suppressor into an appropriate outlet that is properly Installed and grounded in accordance with all local codes and ordinances. Important: The treadmill is not compatible with GFCl-equipped outlets. II / "J (3rounding Plug'_ Outlet Box Adapter &_%_-_l ^ Surge _uppressor The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician. The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used it must be held in place by a metal screw, Some 2-pole receptacle outlet box covers are not grounded. Contact a qualified electrician to determine if the outlet box cover is grounded before using an adapter. CONSOLE DIAGRAM TRAINING ZONES PERFORMANCE TIME / DISTANCE © CALS J F-CALS FAST / SPEED ON / RESET WARM UP COOL DOWN AEROBIC SLOW !_ _ _'._. PRESS ON I RESET BUTTON _- RESffr/SET poWER _EEO Note: If there is a thin sheet of clear plastic on the face of the console, remove it before operating the console. INCLINE CAUTION: Before operating console, read the following precautions. STOP SPEED CONTROL the - Do not stand on the walking belt when turning on the power. • Always wear the clip (see the drawing at the lower right) while using the treadmill, When the key is removed from the console, the walking belt will stop. Battery Cover Tab • Adjust the speed In small Increments_ Close the battery cover, push up on the battery cover tab, and then push the tab forward as shown in the inset drawing. Be sure that the tab locks into place. • The training zones marked beside the speed control are general guidelines only. See page 14 for more information. STEP-BY-STEP CONSOLE OPERATION • To reduce the possibility of electric shock, keep the console dry. Avoid spilling liquids on the console and use only a sealable water bottle. Before operating the console, make sure that the power cord is properly plugged in. (See HOW TO PLUG IN THE POWER CORD on page 7.) Stand on the foot rails of the treadmill. Find the clip attached to the key and slide the clip onto the waistband of your clothing. Next, insert the key into the console. Test the clip by carefully taking a few steps backward until the key is pulled from the console. If the key is not pulled from the console, adjust the position of the clip as needed. BATFERY INSTALLATION The console requires two "AA" batteries (not included). Alkaline batteries are recommended. Open the battery cover as shown in the drawing at the upper right, Insert two batteries into the battery compartment, making sure that the negative (-) ends of the batteries are touching the springs in the battery compartment. 8 Followthestepsbelowtooperatetheconsole. B TIME/DISTANCE display--This display shows the elapsed time ¥Rt and distance that you I Arro_p B have walked or run, in TIME / DISTANCE miles. Every seven seconds, the display will change from one number to the other, as shown by the arrows in the display. B InsertthekeyIntothepowerswitch. Inserting the key will © not turn on the displays. The displays will turn on when the ON/RESET button is pressed or when the walking belt is started. Note: If you just installed batteries, the displays willalready be on. la B CALS/FAT CALS/ SPEED display--This display shows the approximate numbers of calories and fat calories you have burned. (See FAT BURNING on Reset the speed control. Slide the speed control down to the RESET position.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. WARM Up SLOW RESET • Arrow\ CALS / F-CALS / SPEED page 14.) In addition,the display shows the speed of the walking belt, in miles per hour. Every seven seconds, the display will change from one number to the next, as shown by the arrows in the display. < STOP To reset the displays at any time, press the ON/RESET button. Start the walking belt. After you have moved the speed controlto the RESET position,slowlyslide it upward until the walking belt begins to move at slow speed. Carefully step onto the walking belt and begin exercising. Change the speed of the walking belt as desired by slidingthe speed control. r_ Adjust the Incline of the treadmill as desired. To change the inclineof the treadmill, press the top or bottom of the incline control untilthe desired incline level is reached. f II ,=,14II-----Ir-r-_ II LL_J._ I Up • ...,.,d 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. The displayswill turn off about five minutesafter the key is removed. Note: Any Ume that the walking belt Is stopped and the ON/RESET button Is not pressed for five minutes, the displays will automatically turn off In order to conserve the batteries. To stop the walking belt, step onto the foot rails and slide the speed controlto the RESET position. B Monitor your progress with the two displays. I Ii_ II----- 9 HOW TO USE THE UPPER BODY ARMS Upper Body As you exercise on the treadmill, you can hold either the handrailsor 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 intensityof your upper body exercise, the resistance of the upper body arms can be adjusted.To increase the resistance, turn the resistance knobsclockwise;to decrease the resistance, turn the knobscounterclockwise. HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill, unplugthe 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 locationsshown at the right.To decrease the possibility of Injury, bend your legs and keep your back straight. As you raise the trsadmlll, make sure to lift with your legs rather than your back. Raise the treadmillabout halfway to the vertical position. 2. Move your right hand to the positionshown and hold the treadmillfirmly. Raise the treadmill untilthe storage latch closes over the catch. Make sure that the storage latch Is fully engaged over the catch. To protect the floor or carpet from damage, place a mat under the treadmill. Keep the treadmill out of direct sunlight. Do not leave the treadmill in the storage position In temperatures above 85" Fahrenheit. 10 HOW TO MOVE TIIE TREADMILL Before moving the treadmill, convert the treadmillto the storage position as described above. Make sure that the storage latch Is closed fully over the catch. 1. Hold the upper ends of the handrails. Place one foot on the base as shown. 2. Tilt the treadmill back until it rollsfreely on the front wheels. Carefully move the treadmillto the desired location. To reduce the risk of Injury, use extreme caution while moving the treadmill. Do not move the treadmill over an uneven surface. Base 3. Place one foot on the base, and carefully lower the treadmill until it is resting in the storage position. els 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, press the storage latch and hold it. Pivot the treadmill until the frame and foot rail are past the storage latch. Latch / 2. Hold the treadmillfirmly with both hands, and lower the treadmillto the floor. Do not drop the treadmill frame to the floor. To decrease the possibility of Injury, bend your legs and keep your back straight. 11 TROUBLE-SHOOTING Most treadmill problems can be solved by following the simple steps below. Find the symptom that applies, and follow the steps listed. If further assistance Is needed, call 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 sure that the power cord is plugged into a surge suppressor,and that the surge suppressoris plugged into a properlygrounded outlet (see page 7). Use only a single-outletsurge suppressorthat is UL 1449 listed as a transient voltage surge suppressor(TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimumsurge dissipationof 450 joules. The surge suppressor must be electricallyrated for 120 volts AC and 15 amps. Important:The treadmill is not compatiblewith GFCI-equipped outlets. b. After the power cord has been plugged in, make sure that the key is fully inserted intothe console. c. Check the circuitbreaker located on the treadmillnear the power cord. If the switch protrudes as shown, the circuit breaker has tripped. To reset the circuitbreaker, wait for five minutesand then press the switch back in. Tripped Reset Tdpped Reset 2. SYMPTOM: THE POWER TURNS OFF DURING USE a. Check the circuit breaker located on the treadmillframe near the power cord (see 1. c. above). If the circuit breaker has tripped, wait for five minutes and then press the switch back in. b. Make sure that the power cord is plugged in. c. Remove the key from the console. Reinsert the key fully intothe console. d. If the treadmillstill will not run, please call our toll-free HELPLINE. 3. SYMPTOM: THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY a. Check the batteries in the console. See BA'I-rERY INSTALLATION on page 8. Most problems are the result of drained batteries. b. Remove the key from the console and UNPLUG THE POWER CORD. Remove the two Resistance Bracket Bolts(78), Washers (39) and Star Washers (87) from the left Upright (11). Remove the screws from the hood. Carefully remove the hood. Locate the Reed Switch (44) and the Magnet (45) on the left side of the Pulley (50). Turn the Pulley untilthe Magnet is aligned with the Reed Switch. Make sure that the gap between the Magnet and the Reed Switch Is about 1/8". If necessary, loosen the Screw (33) and move the Reed Switch slightly.Retightenthe Screw. Re-attach the hood first, then the left Upper Body Arm assembly. Run the treadmill for a few minutesto check for a correct speed reading. 12 _- --50 Top View 4. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON a. Use only a UL-listedsurge suppressor, rated at 15 amps, with a 14-gauge cord of five feet or less in length. b. If the walking belt is overtightened, treadmillperformance may decrease and the walking belt may be permanentlydamaged. Remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller adjustmentbolts counterclockwise, 114of a turn. When the walking belt is properlytightened, you shouldbe able to lift each side of the walking belt 2 to 3 inches off the walking platform.The center of the walking belt shouldjust touchthe walking platform.Be carefulto keep the walking belt centered. Plug in the power cord, insertthe key and run the treadmillfor a few minutes. Repeat until the walking belt is properly tightened. Rear Roller AdjustmentBolts c. If the walking belt still slows when walked on, please call our toll-free HELPLINE. 5, SYMPTOM: THE WALKING BELT IS OFF-CENTER a. If the walking belt has shifted to the left, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn the left rear rolleradjustment bolt clockwise, and the right bolt counterclockwise,1/4 of a turn each. Be careful not to overtighten the walking belt. Plug in the power cord, insertthe key and run the treadmill for a few minutes. Repeat until the walking belt is centered. a b. If the walking belt has shifted to the right, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn the left rear rolleradjustment boltcounterclockwise,and the right bolt clockwise, 1/4 of a turn each. Be careful not to overtighten the walking belt. Plug in the power cord, insertthe 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, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller adjustment belts clockwise, 1/4 of a turn. When the walking belt is correctly tightened, you shouldbe able to lift each side of the walking belt 2 to 3 inchesoff the walking platform. Be careful to keep the walking belt centered. Plug in the power cord, insertthe key and run the treadmillfor a few minutes. Repeat untilthe walking belt is properlytightened. 6. SYMPTOM: ONE OF THE UPPER BODY ARMS SQUEAKS DURING USE a. Correctingthis problem requires a small amount of white marine grease, available at most hardware stores. Turn the Resistance Knob (98) counterclockwiseuntil it can be removed. Remove the ResistanceCone (93) and the Upper Body Arm (89), along with the 3/8" Washers (57), Spring Washer (95), Thrust Washers (96), and Thrust Bearing (97). (Note: If the Resistance Sleeve  comes out of the Resistance Bracket , press it back in.) Apply a thin layer of white marine grease to the outer surface of the Resistance Cone (93). Reattach all parts in the order shownat the right. 13 91 92 CONDITIONING GUIDELINES trainingzone. It may also be helpful to set the speed controlon the console to FAT BURN to help you maintain the proper intensitylevel. (See page 9.) Aerobic Exercise If your goal is to strengthen your cardiovascularsystem, your exercise must be "aerobic."Aerobicexercise is activitythat requires large amounts of oxygen for prolongedperiodsof time. This increasesthe demand on the heart to pump blood to the muscles, and on the lungsto oxygenate the blood. For aerobic exercise, adjust the speed and inclineof the treadmill untilyour heart rate is near the highest number in your training zone. It may also be helpfulto set the speed controlon the console to AEROBIC to help you maintain the properintensity level. (See page 9.) The following guidelineswill help you to plan your exercise program. Remember--these are general guidelines only. For more detailed exercise information,obtain a reputable book or consultyour physician. EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascularsystem, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning and aerobic exercise. High Performance Athletic Conditioning If your goal is high performance athletic conditioning, set the speed control on the console to PERFORMANCE 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. HEARTRATETRAININGZONE C AGE m_,, r, ..... • .... HOW TO MEASURE YOUR HEART RATE .4= 2O 30 C 40 :'" _: C50 (60 60 To measure your heart rate, stop exercisingand place two fingers on your wrist as shown. Take a sixsecond heartbeat count, and multiply the result by ten to find your heart rate. (A six-second count is used because your heart rate drops quicklywhen you stop exercising.) If your heart rate is too high or too low, adjust the speed or inclineof the treadmillaccordingly. ._ ,, • .• 7O 80 _ __ 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 "training zone." The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise. WORKOUT GUIDELINES A well-rounded workout includesthe followingthree importantpads: Fat Burning To burn fat effectively,you must exercise at a relatively low intensitylevel for a sustained period of time. During the first few minutesof exercise, your body uses easily accessible carbohydratecalories for energy. Only after the first few minutesdoes your body begin to use stored fat calories for energy. If your goal isto burn fat, adjust the speed and inclineof the treadmilluntilyour heart rate is near one of the lower two numbers in your A Warm-up Start each workout with 5 to 10 minutesof stretching and light exercise (see SUGGESTED STRETCHES on page 15). A proper warm-up increases your body temperature, heart rate, and circulationin preparation for exercise. 14 Training Zone Exercise to cool down. This will increase the flexibility of your musclesand willhelp to prevent post-exemiseproblems. After warming up, increase the intensityof your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise--never hold your breath. Exerclse Frequency To maintain or improve your condition,complete three workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week if desired. A Cool-down The key to success is to make exercise a regular and enjoyable part of your everyday life. Finish each workout with 5 to 10 minutes of stretching SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch--never bounce. 1. Toe Touch Stretch Stand with your knees bent slightlyand slowlybend forward from your hips. Allow your back and shouldersto relax as you reach down toward yourtoes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees, and back. 2. Hamstring _retch Sit with one leg extended. Bringthe sole of the oppositefoot toward you and rest it against the inner thigh of yourextended 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 and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hipstoward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretchingof the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons, and ankles. 4, Quadrlceps Stretch With one hand against a wall for balance, reach back and grasp one foot with yourother hand. Bring your heel as close to your buttocksas possible. Hold for 15 counts, then relax. Repeat 3 times for both legs. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groinarea as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 15 PART LIST-- Model No. 831.299412 Key No. Qty. 1 2 3 4 5 6 7 8 9 10" 11 12 13 14 15 16 17 18 19 20* 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 2 1 2 1 2 1 1 1 1 1 1 1 15 1 1 7 1 1 1 1 1 4 1 1 22 1 1 1 1 1 2 1 2 2 4 2 2 6 15 4 2 1 1 1 1 1 1 4 4 1 1 2 2 Description Handrail Key/Clip Incline Leg Pivot Bolt Battery Cover Foot Rail Lift Motor Rear Roller Speed Potentiometer Speed Control Knob Console Assembly Upright Base Motor Belt Small Screw Storage Latch Frame Pivot Spacer (Left) 8" Cable Tie Incline Leg Pivot Nut PuUey/Flywheel/Fan Motor Motor/Pulley/Flywheel/Fan Wire Harness Belt Guide Screw Motor Hood Hood Shield Small Screw Controller Motor Swivel Bolt Motor Tension Nut Motor Tension Star Washer Motor Tension Washer Motor Tension Bolt InclineStop Bracket Handrail Screw Extension Leg Latch Screw Wheel Bolt Wheel Wheel Nut/Lift Nut Washer Base Pad Handrail Cap Latch Catch Reed Switch Clip Reed Switch Magnet Console Base Frame Pivot Spacer (Right) PlatformScrew Isolator Front Roller/Pulley Front Roller Adj. Bolt InclineWheel Extension Leg Screw Key No. 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85* 86 87 88 89 90 91 92 93 94 95 96 97 98 # # # # RlOOOA Qty. 1 1 1 6 2 1 1 2 4 3 1 2 4 1 1 1 9 1 1 4 1 1 2 2 4 2 2 1 1 2 1 2 1 4 2 1 2 2 2 2 1 2 4 2 2 1 1 1 1 Description Power Cord Power Cord Grommet Circuit Breaker 318"Washer Frame Pivot Bolt Latch Decal Motor Belly Pan Cable Tie Clamp Rear PlatformScrew Releasable Tie Choke Belt Guide Belly Pan Fastener Walking Belt Walking Platform Belly Pan ElectronicsScrew InclineWire Harness UprightGrommet IsolatorScrew Allen Wrench Frame Front Endcap InclineWheel Bolt Resistance Bracket Bolt InclineWheel Nut Front Hood Screw Ground Wire Incline Leg Rear RollerAdj. Bolt Rear Endcap Extension Leg Assembly Incline Motor Bolt Star Washer Foam Grip Left Upper Body Arm w/Foam Grip Resistance Bolt Resistance Bracket Resistance Sleeve Resistance Cone Right Upper Body Arm w/Foam Grip Spring Washer Thrust Washer Thrust Bearing Resistance Knob 14"White Wire, M/F 5" Black Wire, 2 Ring 8" White Wire, Pigtail User's Manual * Includesall parts shown in the box # These parts are not illustrated EXPLODED DRAWING-- Model No. 831,29941 2 9O 48 97 57 68 9O 31 R1000A SEARS The model number and serial number of your PROFORM ®395CW treadmillare listedon a decal attached to the frame. See the front cover of this manual to find the locationof the decal. Model No. 831.299412 QUESTIONS? All replacement parts are available for immediate purchase or special order when you visityour nearest SEARS Service Center. To request service or to order parts by telephone, call the toll-free numbers listedat the left. If you find that: • you need help assembling or operating the PROFORM 395CW treadmill • a part Is missing When requestinghelp or service, or orderingparts, please be prepared to provide the followinginformation: • The NAME OF THE PRODUCT (PROFORM ®395CW treadmill) • or you need to schedule repair service call our toll-free HELPLINE • The MODEL NUMBER OF THE PRODUCT (831.299412) • The KEY NUMBER AND DESCRIPTION OF THE PART (see the EXPLODED DRAWING and PART LIST included in this manual 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-fR=e 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 SEARS TREADMILL EXERCISER, contact the nearest SEARS Service Center throughoutthe United States and SEARS will repair or replace the TREADMILL EXERCISER, free of charge. This warrantydoes not apply when the TREADMILL EXERCISER is used commerciallyor for rental purposes. This warranty gives you specificlegal rights,and you may also have other rightswhich vary from state to state. SEARS, ROEBUCK AND CO., DEPT. 81"/_/A, HOFFMAN ESTATES, IL 60179 Part No. 168422 R1000A Printed in Canada © 2000 Sears, Roebuck and Co.