® 545 S Patent Pending Model No. 831.285270 Serial No. USER'S MANUAL Write the serial number in the space above for future reference. EXE_RCISE EQUIPMENT HELPLINEI 1-800-736-6879 SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179 www.proform.com new products, prizes, fitness tips, and much morel 545 S TABLE OF CONTENTS IMPORTANT PRECAUTIONS ............................................................. BEFORE YOU BEGIN ................................................................... PART IDENTIFICATION CHART ........................................................... ASSEMBLY ........................................................................... HOW TO USE THE ELLIPTICAL ........................................................... MAINTENANCE ....................................................................... CONDITIONING GUIDELINES ............................................................ PART LIST ........................................................................... EXPLODED DRAWING ................................................................. HOW TO ORDER REPLACEMENT PARTS ........................................... FULL 90-DAY WARRANTY ....................................................... 2 3 4 5 6 9 11 12 14 15 Back Cover Back Cover 3 BEFORE YOU BEGIN Congratulations for selecting the PROFORIVP 545S low-impact elliptical exerciser. The 545S Is an incredibly smooth exemiser that moves your feet In a natural elliptical path, minimizing the Impact on your knees and ankles. And the unique 545S features adjustable resistance, upper-body and stationary handlebars, and a multi-mode exemise monitor to help you get the most from your exercise. Welcome to a whole new wodd of natural, eUiptical-motion exercise from PROFORM. tlons, please call our toll-free HELPLINE at 1-800736-6879, 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 sedal number before calling. The model number is 831.285270. The serial number can be found on a decal attached to the elliptical trainer (see the front cover of this manual for the location of the decal). Before reading further, please look at the drawing below and familiarize yourseff with the parts that are labeled. For your benefit, reed this manual carefully before you use the elliptical. If you have additional ques- Water Bottle Holder (Bottle not included) Book Holder Resistance Knob T-Handle Handlebar Upright Side Shield FRONT LEFT SIDE Pedal Pedal Arm 4 BACK PART IDENTIFICATION CHART Use the chart below to identify the small parts used in assembly. The number in parenthesis below each part refers to the key number of the part, from the PART LIST on page 14. The number after the dash indicates M4 x 19mm Flange Screw (9)---6 the quantity needed for assembly. Note: Some small parts may have been pre-attached for shipping. If a part Is not In the parts bag, check to see if It has been pre-ettached. M6 x 16mm Button Screw (54)--4 M4 x 16mm Screw (16).--4 M6 Nylon Locknut (55)---2 M10 Nylon Locknut (29)--6 M10 x 68mm Carriage Bolt (60)---2 M10 x 75mm Carriage Bolt (47)--2 m Nylon Spacer (39)---2 3/4" Axle Cap (43)_* Pedal Arm Spacer (41)--2* * Extra parts may be Included. 5 5/8" Axle Cap (57)--2* ASSEMBLY Assembly requires two people. Place all parts of the elliptical in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires a phillips screwdriver (_.=,===-, two adjustable wrenches (_::_, and a rubber mallet _. 1. Attach the Rear Stabilizer (33) to the Frame (t) with two M10 x 75mm Carriage Bolts (47) and two MIO Nylon Locknuts (29). 2. Hold the Console Bracket (45) near the Upright (3) and insert the Resistance Cable (26) down through the Upright. Feed the Extension Wire (62) up through the Console Bracket. 52 Attach the Console Bracket (45) to the Upright (3) with two M6 x 16mm Button Screws (54) and two M6 Split Washers (38). Make sure not to pinch the Resistance Cable (26) or the Extension Wire (62). . Making sure that the Reed Switch Wire (25) and the Resistance Cable (58) are in the indicated slot in the Frame (1), slide the Front Stabilizer (34) into the Frame. Do not allow the Wire or the Cable to get pinched. 54_,.-, 88 _38 26 i 3 :i While a second person holds the Upright (3) near the Frame (1), connect the Reed Switch Wire (25) to the Extension Wire (62). Next, connect the Resistance Cable (26) to the Lower Cable (58) in the following way: i I' \ 29 \\\A i e . • Refer to drawing A. Pull up on the metal bracket, and insert the tip of the Resistance Cable (26) Into the wire clip on the Lower Cable (58) as shown. saotf • Refer to drawing B. Firmly pull the Resistance Cable (26) and slide it into the metal bracket on the Lower Cable (58) as shown. • Refer to drawing C. Using pliers, squeeze the prongs on the upper end of the metal bracket together. Pull any slack Resistance Cable (26) out of the top of the Upright (3). Attach the Upright to the Front Stabilizer (34) with two M10 Nylon Locknuts (29). Attach the Upright to the Frame (1) with two M10 x 68mm Carriage Bolts (60) and two MIO Nylon Locknuts (29). .,,,.-------54 . , _266.= )%'>...\ c ""4 2_6 "_ Metal ! Bracket i/_-58 6 Metall Bracket 4. While a second person holds the Console (6) near the Console Bracket (45), connect the Extension Wire (62) to the console wire. Make sure the slack Resistance Cable (26) is pulled out of the Upright (3). 4 Attach the Console (6) to the Console Bracket (45) with four M4 x 16mm Screws (16). Push the Resistance Control Knob (50) onto the Resistance Control (26). Wire ;,; / 16 5. Make sure that there are two Pivot Bushings (56) in each Handlebar (8) and in the Updght (3). Tap a 5/8" Axle Cap onto one and of the Pivot Axle (2). Apply a thin film of the included grease to the Pivot Axle. 57 Insert the Pivot Axle (2) through one of the Handlebars (8) and the Upright (3). 2 56 6. Slide the other Handlebar (8) onto the Pivot Axle (2). Secure the Handlebars to the Updght (3) by tapping a 5/8" Axle Cap (57) onto the end of the Pivot Axle. 6 3"-'--- 7 7. Attach the T-handle (10) to the Updght (3) with two M6 x t6mm Button Screws (54) and two M6 Nylon Locknuts (55). 7 O 8. Make sure that there are four Pedal Arm Bushings (11) in each Pedal Arm (12). 63 8 11 Identify the Left Pedal (31), which has an "L" molded into its bottom surface. Attach the Left Pedal to one of 12 the Pedal Arms (12) using three M4 x 19mm Flange Screws (9). Attach the Right Pedal (not shown) in the same way. 9. 9 Apply a thin film of grease to the left Handlebar (8) and the Crank Arm (59) in the Indicated Iocat=_ons. Slide a Nylon Spacer (39) onto the Handlebar (8) and a Pedal Arm Spacer (41) onto the Crank Arm (59). Next, slide the Pedal Arm (12) with the Left Pedal (31) onto the Handlebar and the Crank Arm. Secure the Pedal Arm by tapping one 3/4" Axle Cap (43) onto the Handlebar and another one onto the Crank Arm. 43 Attach the other Pedal Arm (not shown) to the right side of the elliptical in the same way. Grease 59 Greas 31 41 10. The Console (6) requires two =AA"battedes (not included). Alkaline battedes are recommended. To install battedes, first locate the battery clip under the Console (6). Insert two battedes into the battery clip as shown, Make sure that the batteries are tumed so the negative ends of the batteries (marked =-') are touching the springs in the battery clip. _6 10 @ I_ 7Battedes Ba.e__ Cl,p-- _ L_J I I 11. Make sure that all parts of the elliptical are propady tightened. Place a mat under the elliptical to protect the floor or carpet from damage. 8 HOW TO USE THE ELLIPTICAL HOW TO EXERCISE ON THE ELLIPTICAL HOW TO ADJUST THE RESISTANCE OF THE PEDALS To mount the elliptical, firmly hold the handlebars or the T-handle and carefully step onto the pedal that is tn the lowest 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 turn the pedal disks In the direction shown below; however, to give variety to your exercise, you may choose to turn the pedal disks in the opposite direction. As you exercise, you can adjust Resistance Knob the resistance of the pedals with the resistance knob on the console. To increase the resistance, turn the knob clockwise; to decrease the resistance, turn the knob counterclockwise. Pedal To dismount the elliptical, allow the pedals to come to a complete stop. CAUTION: The elliptical does not have a freewheel; the pedals will continue to move until the flywheel stops, When the pedals are stationary, step off the highest pedal firsL Then, step off the lowest pedal. 9 DESCRIPTION HOW TO OPERATE THE CONSOLE OF THE CONSOLE If there is a thin sheet of clear plastic on the face of the console, remove It. The console is designed to help you get the most from your workouts. As you exemise, you can watch your progress around the LED track, while the display provides continuous exemise feedback. The six modes of the display are described below. 1. To turn on the power, press the on/reset button or simply begin exercising. When the power is tumed on, one LED indicator will light in the LED track, and the entire display will appear for two seconds. The console will then be ready for operation. 000®000 2. Select one of the five modes: P.A.CF.R.- Scan mode-.__-AN OIL LAPS When the power is tumed on, the scan mode will automatically be SP_ TIMe BIEZ selected. One Mode Indicators mode indicator will show that the scan mode is selected, and a flashing mode Indicator will show which mode is currently displayed. Note: If a different mode is selected, you can select the scan mode again by repeatedly pressing the mode button. 000_000 LEDTreck 5CAN CAI,. i_ S_GD _ME Dl_-r. MODE ON/RESe'T Speed--This mode displays your current exemise speed, in miles per hour. Speed, time, / SCAN __..AI LAPS ,_ distance, laps, or calode mode-I L.3 To select one of _,PEffD TIME DIS'E these modes for continuous display, press the mode button repeatedly. The mode indicators will show which mode is selected. (Make sure that the scan mode is not selected.) I ,ol Time--This mode displays the length of time you have exercised. Note: If you stop exemising, the time mode will pause until you resume. Distance--This mode displays the total distance you have completed, in miles. Laps--This mode displays the number of 1/4-mile laps you have completed around the LED track. 3. The LED track represents a distance of 114 mile. As you exercise, the Indicators around the track will light one at a time until you have completed 114 mile. A new lap will then begin. Calorie---This mode displays the approximate number of Calodes you have burned. Scan--This mode displays the speed, time, distance, laps, and calode modes, for 5 seconds each, in a repeating cycle. 4. To reset the display, press the on/reset button. 5. To tum off the power, simply wait for about four minutes. Note: The console has an "auto-off" feature, ff the pedals are not moved and the console buttons are not pressed for four minutes, the power will turn off automatically in order to conserve the batteries. BATTERY INSTALLATION Before the console can be operated, two "AA" batteries must be Installed. If you have not installed batteries, see assembly step 10 on page 8. 10 MAINTENANCE CONSOLE TROUBLE-SHOOTING Inspect and tighten all parts of the elliptical regularly. Replace any wom parts immediately. If the console does not function propedy, the batteries should be replaced. To replace the batteries, refer to assembly step 10 on page 8. The elliptical can be wiped clean with a soft cloth and mild detergent. Do not use abrasives or solvents. To prevent damage to the console, keep liquids away from the console. Use only a sealable water bottle in the console. STORAGE When stodng the elliptical, remove the battedes from the console. Keep the elliptical In a clean, dry location, away from moisture and dust. 11 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 fatcalodes for energy. If your goal is to bum fat, adjust the intensity of your exercise until your heart rate Is near the smallest number in your training zone as you exemise. 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 exemise. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exemise must be =aerobic." Aerobic exercise Is activity that requires large amounts of oxygen for prolonged pedods of time. This increases the demand on the heart to pump blond 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 largest 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 buming, and cardiovascular (aerobic) exemise. HOW TO MEASURE YOUR HEART RATE To measure your heart rate, first exemise for at least four minutes. Then, stop exercising and place two fingers on your wdst 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 headbeat 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.) HEART RATE TRAINING ZONES To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your "training zone." The smallest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the largest number is the heart rate for aerobic exemise. WORKOUT GUIDELINES Each workout should include the following three important pads: A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. (See page 13.) A proper warmup increases your body temperature, heart rate, and cimulation in preparation for exercise. Burning Fat To bum fat effectively,you must exemise at a relatively low intensity level for a sustained period of time. Dudng the first few minutes of exemise, your body uses easily accessible carbohydrate calodes for ener- 12 EXERCISE FREQUENCY Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Dudng the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) To maintain or Improve your condition, plan three workouts each weak, with at least one day of rest between workouts. After a few months of regular exemise, you may plan up to five workouts each week, if desired. CAUTION: Be sure to progress st your own pace and avoid overdoing it. Incorrect or excessive training may result In Injury to your health. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life. A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exemise problems. 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 slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstdngs, back of knees, and back. 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstdngs, lower back, and groin. 3. Calf/Achllles 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 fiat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons, and ankles. 4. Qusddceps Stretoh With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bdng your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quaddceps and hip muscles. 13 3 PART LISTmModel No. 831.285270 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 2 2 6 1 8 2 10 1 1 11 2 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 R06OlA Key No. Qty. Frame Pivot Axle Upright Right Side Shield Left Side Shield Console Foam Handlebar Grip Handlebar M4 x 19mm Flange Screw T-handle Pedal Arm Bushing Pedal Arm M5 x 16mm Button Screw Resistance Strap Strap Buckle M4 x 16mm Screw M6 Nut 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 2 2 2 2 1 2* 1 4* 1 1 2 2 1 1 1 4 1 Pulley Beadng Pedal Disk M6 Split Washer Nylon Spacer Side Shield Bracket Pedal Arm Spacer Right Pedal 3/4" Axle Cap M4 x 16mm Fiat Screw Console Bracket Front Stabilizer Endcep M10 x 75mm Carriage Bolt Cable Clamp Assembly M4 x 64mm Button Screw Resistance Control Knob M5 x 28ram Button Screw Return Spring 2 2 2 1 2 1 1 1 1 2 1 6 1 1 Adjustment Bracket Eyebolt M8 Nylon Jam Nut Flywheel Axle Flywheel Bearing Flywheel Magnet Reed Switch/Wire Resistance Control/Cable Rear Stabilizer Endcap Tension Spdng M10 Nylon Locknut Belt Left Pedal 53 54 55 56 57 58 59 60 61 62 63 64 65 # 2 4 2 6 2* 1 2 2 1 1 2 1 1 1 8,5 Washer M6 x 16ram Button Screw M6 Nylon Locknut Pivot Bushing 5/8" Axle Cap Lower Cable Crank Arm M10 x 68mm Cardage Bolt Reed Switch Clamp Extension Wire T-handle Endcap Plastic Washer Crank Arm Plastic Spacer Grease Packet 1 1 1 2 Pulley w/Shaft Rear Stabilizer Front Stabilizer 5116"Zinc Bolt # # # # 1 2 1 1 User's Manual Side Shield Decal Warning Decal Hardware Kit Description Description Note: "#" indicates a non-illustrated part. "," indicates that an extra part may be included. Specifications are subject to change without notice. See the back cover of this manual for information about ordedng replacement parts. 14 9 12 > SEARS The model number and sedal number of your PROFORIVP 545S are listed on a decal attached to the frame. See the front cover of this manual to find the location of the decal. Model No. 831.285270 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. QUESTIONS? If you find that: • you need help assembling or operating the PROFORM e 545S When requesting help or service, or ordering parts, please be prepared to provide the following Information: • a part is missing • or you need to schedule repair service • The MODEL NUMBER of the product (831,285270) • The NAME of the product (PROFORM e 545S elliptical) call our toll-h_e HELPMNE • The SERIAL NUMBER of the product (see the front cover of this manual) 1-800-736-6879 Monday-Saturday, 7 am-7 pm Central Time (excluding holidays) • The KEY NUMBER and DESCRIPTION of the part(s) from page 14 of this manual. REPLACEMENT PARTS If parts become worn and need to be replaced, call the following toll-free number 1-800-FON-PART (1-800-366-7278) I FULL 90 DAY WARRANTY I For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this SEARS ELLIPTICAL EXERCISER, contact the nearest SEARS Service Center throughout the United States and SEARS will repair or replace the ELLIPTICAL EXERCISER, free of charge. This warranty does not apply when the ELLIPTICAL EXERCISER is used commemially 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. 175921 R0601A Pdnted in China © 2001 Sears, Roebuck and Co.