Weslo 831.29522.0 Treadmill User Manual

Weslo 831.29522.0 Treadmill User Manual
Model No. 831.29522.0
Serial No.
Serial Number Decal
TREADMILL EXERCISER
User’s Manual
• Assembly
• Operation
• Maintenance
• Part List and Drawing
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Save this manual for future reference.
Sears, Roebuck and Co., Hoffman Estates, IL 60179
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover
FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover
Note: A PART IDENTIFICATION CHART, an EXPLODED DRAWING, and a PART LIST are attached in the
center of this manual.
2
IMPORTANT PRECAUTIONS
WARNING:
To reduce the risk of burns, fire, electric shock, or injury to persons, read
the following important precautions and information before operating the treadmill.
your local Sears store or call 1-800-366-7278
and order part number 146148, or see your
local electronics store.
1. It is the responsibility of the owner to ensure
that all users of this treadmill are adequately
informed of all warnings and precautions.
12. Failure to use a properly functioning surge
suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may change
speed, accelerate, or stop unexpectedly,
which may result in a fall and serious injury.
2. Use the treadmill only as described.
3. Place the treadmill on a level surface, with at
least eight feet of clearance behind it and two
feet on each side. Do not place the treadmill
on any surface that blocks air openings. To
protect the floor or carpet from damage,
place a mat under the treadmill.
13. Keep the power cord and the surge suppressor away from heated surfaces.
4. Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a
garage or covered patio, or near water.
14. Never move the walking belt while the power
is turned off. Do not operate the treadmill if
the power cord or plug is damaged, or if the
treadmill is not working properly. (See page
12 if the treadmill is not working properly.)
5. Do not operate the treadmill where aerosol
products are used or where oxygen is being
administered.
15. Never start the treadmill while you are standing on the walking belt. Always hold the
handrails while using the treadmill.
6. Keep children under the age of 12 and pets
away from the treadmill at all times.
16. The treadmill is capable of high speeds.
Adjust the speed in small increments to
avoid sudden jumps in speed.
7. The treadmill should not be used by persons
weighing more than 250 pounds.
8. Never allow more than one person on the
treadmill at a time.
17. 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.
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.
18. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. (See
ASSEMBLY on page 6, and HOW TO MOVE
THE TREADMILL on page 11.) You must be
able to safely lift 45 pounds (20 kg) in order
to raise, lower, or move the treadmill.
10. When connecting the power cord (see page 9),
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 be on
the same circuit. Do not use an extension cord.
19. Do not change the incline of the treadmill by
placing objects under the treadmill.
20. When folding or moving the treadmill, make
sure that the storage latch is fully closed.
21. Inspect and properly tighten all parts of the
treadmill regularly.
11. Use only a single-outlet surge suppressor that
meets all of the specifications described on
page 9. To purchase a surge suppressor, see
3
authorized service representative. Servicing
other than the procedures in this manual
should be performed by an authorized service representative only.
22. Never drop or insert any object into any
opening.
23.
DANGER: 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
24. 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 persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. Sears assumes no responsibility for personal injury or
property damage sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS
The decals shown here have been placed
on your treadmill. If a decal is missing or
illegible, please call toll-free 1-866-6993756 and order a free replacement decal.
Apply the decal in the location shown.
Note: The decals are not shown at actual
size.
4
BEFORE YOU BEGIN
Thank you for selecting the WESLO® CADENCE 78e
treadmill. The CADENCE 78e treadmill combines
advanced technology with innovative design to let you
enjoy an excellent form of cardiovascular exercise in
the convenience and privacy of your home. And when
you’re not exercising, the unique CADENCE 78e
treadmill can be folded up, requiring less than half the
floor space of other treadmills.
ing this manual, call 1-800-4-MY-HOME® (1-800-4694663). To help us assist you, please note the product
model number and serial number before calling. The
model number of the treadmill is 831.29522.0. The serial number can be found on a decal attached to the
treadmill (see the front cover of this manual for the location).
Before reading further, please review the drawing
below and familiarize yourself with the labeled parts.
For your benefit, read this manual carefully before
using the treadmill. If you have questions after read-
Console
Accessory Tray
Water Bottle Holder
(Bottle not included)
Key/Clip
Handrails
Storage Latch
FRONT
Upright
Reset/Off
Circuit Breaker
Walking Belt
Power Cord
Foot Rails
BACK
RIGHT SIDE
Incline Pin
Incline Leg
Rear Roller
Adjustment Bolts
5
ASSEMBLY
Assembly requires two persons. Set the treadmill in a cleared area and remove all packing materials. Do not
dispose of the packing materials until assembly is completed.
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, simply
wipe off the lubricant with a soft cloth and a mild, non-abrasive cleaner.
Assembly requires the included allen wrenches
cutters
, and needlenose pliers
and your own phillips screwdriver
.
, wire
For help identifying the assembly hardware, see the PART IDENTIFICATION CHART attached in the center of this manual. If a part is not in the parts bag, first check to see if it has been pre-assembled. If a part is
missing, call toll-free 1-866-699-3756.
1. Make sure that the power cord is unplugged.
1
46
With the help of another person, raise the Uprights (46)
to the vertical position. Insert one of the Base Legs (21)
into the treadmill as shown. (Note: It may be helpful to
tip the Uprights as you insert the Base Leg.) Make sure
that the Thin Base Pad (53) is under the Base Leg
and that the Wheel (68) is positioned as shown.
53
21
68
Insert the other Base Leg (not shown) in the same way.
2. With the help of a second person, carefully lower the
Uprights (46) to the floor. Make sure that the Base
Legs (21) do not fall out of the base of the Uprights.
Attach the Base Legs with the four Base Leg Screws
(62).
2
63
3
63
Attach the two Base Pads (63) to the base of the
Uprights (46) in the locations shown with the two 3/4”
Tek Screws (3).
62
With the help of another person, raise the Uprights (46)
to the vertical position.
3
46
62
6
3. If there is a plastic tie in the right Upright (46), remove
the plastic tie.
3
55
Hold one of the Handrails (59) near the right Upright (46)
as shown. Insert the Wire Harness (60) up through the
hole in the bottom of the Handrail and out of the round
hole in the side of the Handrail. If necessary, use
needlenose pliers to pull the Wire Harness out of the
hole. Be careful not to damage the Wire Harness.
59
60
59
55
Set the Handrail (59) on the upper end of the right
Upright (46). Tighten a Handrail Bolt (55) into the right
Handrail and the Upright as shown. Be careful not to
pinch the Wire Harness (60).
46
46
Attach the other Handrail (59) as described above. Note:
There are no wires on the left side.
4. Set the Console Base (52) on the Handrails (59). Thread
four 3/4” Screws (2) into the Handrails and the Console
Base. After you have started all four Screws, tighten the
Screws until they are snug; do not overtighten the
Screws. Note: It may be helpful to press down on the
top of the Console Base above the Handrails as you
tighten the Screws.
4
52
60
59
Insert the Wire Harness (60) through the two indicated
plastic ties on the Console Base (52) and up through the
hole in the Console Base as shown.
5. Hold the Console (65) near the Console Base (52).
Touch the right Handrail (59) to discharge any static.
Insert the Wire Harness (60) through the plastic tie
labeled C in the drawing at the right. Next, locate the
connector on the Wire Harness. Plug the Wire Harness
into the connector labeled A in the drawing at the right
and in the inset drawing. The connectors should slide
together easily and snap into place. If they do not,
turn the connector on the Wire Harness and try again. IF
THE CONNECTOR IS NOT INSERTED PROPERLY,
THE CONSOLE MAY BE DAMAGED WHEN THE
POWER IS TURNED ON.
Pull any slack in the Wire Harness (60) through the plastic tie labeled C, and securely tighten the plastic tie
around the Wire Harness. Cut off the end of the plastic
tie.
7
Plastic Ties
2
2
5
65
A
Tie C
59
52
60
60
A
6. Set the Console (65) in the Console Base (52). Make sure
that no wires are pinched. Insert as much of the Wire
Harness (60) as possible down into the hole in the right
Handrail (59). Securely tighten the plastic tie nearest to
the right Handrail. Pull any excess Wire Harness
between the plastic ties tight and then tighten the other
plastic tie. Cut off the ends of the plastic ties.
6
Ties
2
52
Cover the Wire Harness (60) with the Wire Cover (11),
and route the Wire Harness out of the hole in the side of
the Wire Cover. Attach the Wire Cover to the back of the
Console Base (52) with two 3/4” Screws (2). Do not overtighten the Screws.
65
60
11
Attach the Console (65) to the Console Base (52) with
five 3/4” Screws (2) in the locations shown. Note: There
should not be a Screw in the hole indicated by the
arrow. Do not overtighten the Screws.
7. Attach the Storage Latch (48) to the left Upright (46)
with two 3/4” Screws (2).
No
Screw
2
2
59
7
46
48
2
8. Make sure that all parts used in assembly are properly 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 protect the floor or carpet, place a mat under the treadmill.
8
OPERATION AND ADJUSTMENT
THE PRE-LUBRICATED WALKING BELT
of electric shock. This product is equipped with a cord
having an equipment-grounding conductor 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 GFCI-equipped outlets.
Your treadmill features a walking belt coated with highperformance 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 CORD
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.
DANGER:
Improper connection
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.
1
Grounded Outlet Box
Surge Suppressor
Grounding Pin
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, see your local Sears store or call 1-800366-7278 and order part number 146148, or see
your local electronics store.
Grounding Pin
Grounded Outlet
Grounding Plug
2
Grounded Outlet Box
Adapter
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 less
and a minimum surge dissipation of 450 joules.
The surge suppressor must be electrically rated
for 120 volts AC and 15 amps. There must be a
monitoring light on the surge suppressor to indicate whether it is functioning properly. Failure to
use a properly functioning surge suppressor could
result in damage to the control system of the
treadmill. If the control system is damaged, the
walking belt may change speed, accelerate, or
stop unexpectedly, which may result in a fall and
serious injury.
Surge Suppressor
Lug
Metal Screw
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.
This product must be grounded. If it should malfunction or break down, grounding provides a path of
least resistance for electric current to reduce the risk
9
STEP-BY-STEP CONSOLE OPERATION
Note: The console can display distance and
speed in either miles or kilometers. To change the
unit of measurement, first hold down the Stop button while inserting the key into the console. An
“E,” for English miles, or an “M,” for metric kilometers, will appear in the display. Press the Digital
Speed increase button to change the unit of measurement. Then, press the Stop button.
Before operating the console, make sure that the
power cord is properly plugged in (see page 9).
Next, step onto
the foot rails of
Key
the treadmill.
Find the clip
attached to the
key, and slide
Clip
the clip onto the
waistband of
your clothes.
Then, insert the key fully 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. Note: To prevent damage to the
walking platform, always wear clean shoes when
using the treadmill.
4
After removing the key, unplug the power cord.
Make sure to keep the key in a secure place.
Note: The first time the treadmill is used, observe
the alignment of the walking belt, and align the
walking belt if necessary (see page 13).
HOW TO CHANGE THE INCLINE
To vary the intensity of your exercise, the incline of the
treadmill can be changed. There are four incline levels. Before changing the incline, remove the key
and unplug the power cord. Next, fold the treadmill
to the storage position (see HOW TO FOLD THE
TREADMILL FOR STORAGE on page 11).
Follow the steps below to operate the console.
1
Insert the key fully into the console.
When the key is inserted, the display will light.
Note: If there is a sheet of clear plastic on the
face of the console, remove the plastic.
2
When you are finished exercising, remove the
key from the console.
To change the incline, first remove the incline pin from
one of the incline legs. Adjust the incline leg to the
desired height, and fully reinsert the incline pin. Make
sure that the incline pin is in the “locked” position
shown in the inset drawing. Adjust the other incline leg
in the same way. Make sure that both incline pins
are inserted from the direction shown.
Adjust the speed of the walking belt.
To start the walking belt, press the Digital Speed
increase button. The walking belt will begin to
move at 1 mph. As you exercise, change the
speed of the walking belt as desired by pressing
the Digital Speed buttons. Note: It may take a
moment for the walking belt to reach the selected
speed setting.
Incline
Pin
To stop the walking belt, press the Stop button.
3
Follow your progress with the display.
Incline
Pin
As you exercise, the display will
show the
elapsed
time, the
speed of the
walking belt,
the approximate number of calories that you have
burned, and the distance that you have walked or
run during your workout.
Incline
Pin
CAUTION: Before using the treadmill, make sure
that both incline legs are at the same height. Do
not use the treadmill with the incline pins
removed. After you have adjusted the incline legs,
lower the treadmill (see HOW TO LOWER THE
TREADMILL FOR USE on page 11).
10
HOW TO FOLD AND MOVE THE TREADMILL
HOW TO FOLD THE TREADMILL FOR STORAGE
1
Before folding the treadmill, unplug the power cord.
CAUTION: You must be able to safely lift 45 pounds (20
kg) in order to raise, lower or move the treadmill.
1. Hold the treadmill with your hands in the location shown
by the arrow at the right. To decrease the possibility of
injury, bend your legs and keep your back straight.
As you raise the treadmill, make sure to lift with your
legs rather than your back. Raise the treadmill about
halfway to the vertical position.
2. Move your right hand to the position shown and hold the
treadmill firmly. Using your left thumb, press the storage
latch to the left. Raise the treadmill until the storage latch
closes over the catch. Make sure that the storage latch
is fully engaged over the catch.
2
Closed
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.
Storage
Latch
Catch
HOW TO MOVE THE TREADMILL
Before moving the treadmill, convert the treadmill to the
storage position as described above. Make sure that the
frame is securely held by the storage latch.
1. Hold the handrails, and place one foot against one of the
wheels.
2. Tilt the treadmill back until it rolls freely on the wheels.
Carefully move the treadmill to 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.
3. Place one foot against one of the wheels, and carefully
lower the treadmill to the storage position.
Handrails
Front
Wheels
Base
HOW TO LOWER THE TREADMILL FOR USE
1. See drawing 2 above. Hold the upper end of the treadmill with your right hand. Using your left thumb, press
the storage latch and hold it. Pivot the treadmill until the frame and the foot rails are past the storage latch.
2. See drawing 1. Hold the treadmill frame with both hands and lower it to the floor. Do not drop the treadmill
frame. CAUTION: To decrease the possibility of injury, bend your legs and keep your back straight.
11
MAINTENANCE AND TROUBLESHOOTING
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 toll-free 1-800-4-MY-HOME®
(1-800-469-4663).
PROBLEM: The power does not turn on
SOLUTION: a. Make sure that the power cord is plugged into a surge suppressor, and that the surge suppressor is plugged into a properly grounded outlet (see page 9). Use only a single-outlet surge suppressor that meets all of the specifications described on page 9. Important: The treadmill is not
compatible with GFCI-equipped outlets.
b. After the power cord has been plugged in, make sure that the key is fully inserted into the console.
c. Check the reset/off circuit breaker located on the
treadmill frame near the power cord. If the switch
protrudes as shown, the circuit breaker has
tripped. To reset the circuit breaker, wait for five
minutes and then press the switch back in.
c
Reset
Tripped
PROBLEM: The power turns off during use
SOLUTION: a. Check the reset/off circuit breaker located on the treadmill frame near the power cord (see 1. c.
above). If the circuit breaker has tripped, wait for five minutes and then press the switch back in.
b. Make sure that the power cord is plugged in. If the power cord is plugged in, unplug it, wait for
five minutes, and then plug it back in.
c. Remove the key from the console. Reinsert the key fully into the console.
d. If the treadmill still will not run, please call toll-free 1-800-4-MY-HOME® (1-800-469-4663).
PROBLEM: The displays of the console do not function properly
SOLUTION: a. Remove the key from the console and UNPLUG
THE POWER CORD. Next, remove the screws
from the hood and carefully remove the hood.
Locate the Reed Switch (76) and the Magnet (47)
on the left side of the Pulley (77). Turn the Pulley
until the 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 (3), move the Reed Switch slightly, and then retighten the Screw. Re-attach the
hood, and run the treadmill for a few minutes to
check for a correct speed reading.
12
b
Top
View
77
3
76
1/8”
47
PROBLEM: The walking belt slows when walked on
SOLUTION: a. Use only a single-outlet surge suppressor that meets all of the specifications described on page 8.
b. If the walking belt is overtightened, treadmill performance may decrease and the walking belt may
become damaged. Remove the key and UNPLUG
THE POWER CORD. Using the allen wrench, turn
both rear roller adjustment bolts counterclockwise,
1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each side of the
walking belt 2 to 3 inches off the walking platform.
Be careful to keep the walking belt centered. Plug in
the power cord, insert the key, and run the treadmill
for a few minutes. Repeat until the walking belt is
properly tightened.
b
2”–3”
Rear Roller
Adjustment Bolts
c. If the walking belt still slows when walked on, please call toll-free 1-800-4-MY-HOME® (1-800469-4663).
PROBLEM: The walking belt is off-center or slips when walked on
SOLUTION: a. If the walking belt is off-center, first remove the key
and UNPLUG THE POWER CORD. If the walking
belt has shifted to the left, use the allen wrench to
turn the left rear roller bolt clockwise 1/2 of a turn; if
the walking belt has shifted to the right, turn the
bolt counterclockwise 1/2 of a turn. Be careful not to
overtighten the walking belt. Plug in the power cord,
insert the key, and run the treadmill for a few minutes.
Repeat until the walking belt is centered.
b. 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 bolts clockwise,
1/4 of a turn. When the walking belt is correctly tightened, you should be able to lift each side of the walking belt 2 to 3 inches off the walking platform. Be
careful to keep the walking belt centered. Plug in
the power cord, insert the key, and carefully walk on
the treadmill for a few minutes. Repeat until the walking belt is properly tightened.
13
a
b
CONDITIONING GUIDELINES
Aerobic Exercise
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for
individuals over the age of 35 or individuals
with pre-existing health problems.
If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone.
The following guidelines will help you to plan your
exercise program. For more detailed exercise information, obtain a reputable book or consult your physician.
HOW TO MEASURE YOUR HEART RATE
EXERCISE INTENSITY
To measure your
heart rate, stop exercising and 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 quickly when you stop exercising.) If your heart
rate is too high or too low, adjust the speed or incline
of the treadmill accordingly.
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 and aerobic exercise.
WORKOUT GUIDELINES
A well-rounded workout includes the following three
important parts:
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 lower two numbers are recommended
heart rates for fat burning; the highest number is the
recommended heart rate for aerobic exercise.
A Warm-up
Start each workout with 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in preparation for exercise.
Fat Burning
Training Zone Exercise
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for energy. Only after the first few minutes does your body
begin to use stored fat calories for energy. If your goal
is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near one of the lower two
numbers in your training zone.
After warming up, increase the intensity of 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.
14
A Cool-down
EXERCISE FREQUENCY
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise problems.
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. The key
to success is to make exercise a regular and enjoyable
part of your everyday life.
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
1
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: Hamstrings, back of knees
and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.
2
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 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.
3
4
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Quadriceps and hip muscles.
15
PART LIST—Model No. 831.29522.0
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
1
14
13
5
1
1
1
1
2
2
1
2
1
2
4
1
2
2
1
1
2
1
1
1
1
1
2
1
2
1
1
6
1
2
1
1
2
3
1
4
1
4
4
2
2
1
1
1
Description
Motor Hood
3/4” Screw
3/4” Tek Screw
8” Cable Tie
Cable Tie
Clamp Screw
Cable Tie Clamp
Left Foot Rail
Front Isolator
Front Platform Screw
Wire Cover
Incline Leg Washer
Catch
Belt Guide
Belt Guide Screw
Reed Switch Clip
Spacer Screw
Hood Anchor
Motor
Pulley/Flywheel/Fan
Base Leg
Motor Tension Bolt
Motor Tension Washer
Motor Star Washer
Motor Tension Nut
Motor Pivot Bolt
Frame Spacer
Power Cord Grommet
Upright Star Washer
Power Cord
Controller
Electronic Screw
Choke
Hood Bracket
Electronics Bracket
Reset/Off Circuit Breaker
Base Leg Endcap
Roller Adjustment Washer
Front Roller Adjustment Bolt
Plastic Fastener
Motor Belt
Handrail Bolt
Isolator Screw
U-Nut
Handrail Endcap
Upright Base
Magnet
Storage Latch
R0305C
Key No. Qty.
49
50
51
52
53
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
#
#
#
#
1
1
1
1
2
1
2
1
4
1
2
1
2
4
4
1
1
2
2
2
2
2
1
1
1
1
1
1
1
2
1
2
2
2
1
1
1
2
1
1
1
1
1
Description
Left Endcap
Ground Wire
Key/Clip
Console Base
Thin Base Pad
Battery Cover
Handrail Bolt
Speed Potentiometer
Hood Screw
Upright Grommet
Handrail
Wire Harness
Wheel Nut
Base Leg Screw
Base Pad
Allen Wrench
Console
Upright Flat Washer
Wheel Bolt
Wheel
Rear Platform Screw
Frame Bolt
Motor Pivot Nut
Walking Belt
Belly Pan
Walking Board
Large Warning Decal
Reed Switch/Sensor Wire
Drive Roller/Pulley
Isolator
Frame
Incline Pin
Incline Leg
Incline Leg Cap
Right Endcap
Right Foot Rail
Rear Roller
Rear Roller Adjustment Bolt
Warning Decal
4” White Wire, M/F
4” Blue Wire, 2F
4” Black Wire, 2F
User’s Manual
Note: “#” indicates a non-illustrated part.
If a part is missing, call toll-free 1-866-699-3756.
Specifications are subject to change without notice.
PART IDENTIFICATION CHART
Remove this chart and use it to identify small parts during assembly. Save
this chart and the EXPLODED DRAWING/PART LIST for future reference.
Base
Base Leg
Leg Screw
Screw (62)Ð4
(62)–4
3/4”
3/4Ó Screw
Screw (2)–12
(2)Ð12
Handrail Bolt
Bolt (55)Ð2
(55)–2
Handrail
3/4”
3/4Ó Tek
Tek Screw
Screw (3)–2
(3)Ð2
86
64
38
80
49
57
3
86
12
82
40
69
81
38
85
3
13
4
7
3
5
83
78
1
3
40
15
14
40
8
57
12
82
81
69
9
17
57
74
57
32
50
80
79
43
10
3
47
34
27
72
76
20
41
77
16
3
24
61
78
40
19
23
22
84
3
34
26
31
18
28
3
15
14
10
25
32
32
43
75
3
29
3
73
9
38
18
3
36
30
32
33
39
35
32
EXPLODED DRAWING—Model No. 831.29522.0
67
17
37
68
27
45
51
59
66 61
21
48
55
52
44
37
3
63
61
3
66
2
66
29
70
53
3 63
2
R0305C
68
62
2
54
87
21
45
2
67
3
63
59
53
3
2
46
44
55
60
2
62
60 58
2
11
29
66
65
3
63
70
2
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 throughout the United States and
Sears will repair or replace the Treadmill Exerciser, free of charge.
This warranty does not apply when the Treadmill Exerciser is used commercially or for rental purposes.
This warranty gives you specific legal rights, and you may also have other rights which vary from state
to state.
Sears, Roebuck and Co., Dept. 817WA, Hoffman Estates, IL 60179
Part No. 221532 R0305C
Printed in USA © 2005 Sears, Roebuck and Co.
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