OSS Model No. 831.29633.0 Serial No. TREADMILL User's lVlanual Serial Number Decal , Assembly , Operation Maintenance , Part List and Drawing Sears, Roebuck and Co., Hoffman Estates, IL 60179 OSS TABLE OF CONTENTS iMPORTANT PRECAUTIONS ................................................................ BEFORE YOU BEGIN ...................................................................... ASSEMBLY ............................................................................... OPERATION AND ADJUSTMENT ............................................................ HOW TO FOLD AND MOVE THE TREADMILL .................................................. TROUBLESHOOTING ..................................................................... CONDiTiONING GUIDELINES ............................................................... ORDERING REPLACEMENT PARTS .................................................. FULL 90 DAY WARRANTY .......................................................... Note: An EXPLODED DRAWING and a PART LiST are attached in the center of this manual. 3 5 6 10 15 17 19 Back Cover Back Cover iMPORTANT PRECAUTIONS The decals shown have been placed on your treadmill, if a decal is missing, or if it is not legible, call toll=free 1=888=533=1333 and order a free replacement decal (see the front cover of this manual). Apply the decal in the location shown. Note: The de= cals are not shown at actual size. Protect yourself and others from risk of serious injury. Read the user's manual and : side rails ,Stand onlywhen on the starting or stopping treadmill, .Change speed in small increments, d::: • Hold handrails to prevent falling, and always wear the safety clip while operating treadmill. ,Stop g you feel faint, dizzy, or short of breath, • Fully engage storage latch before treadmill is moved or stored. • Reduce incline to its lowest level before folding treadmill into storage position, not it_ use, ,&CAUTION r_K E_E _ P HANDSANDFEETAWAY | FROMTHiSAREAWHILETHE 4 .Keep clothing, fingers, and hag away from moving belt. ,Never try to ad ust or fix the belt while it is moving. 'Always wear athletic shoes while operating treadmill. BEFORE YOU BEGIN Thank you for selecting the PROFORM ®CROSSWALK 400e treadmill. The CROSSWALK 400e treadmill combines advanced technology with innovative design to help you achieve your fitness goals in the convenience and privacy of your home. And when you're not exercising, the CROSSWALK 400e treadmill can be folded up, requiring less than half the floor space of other treadmills. For your benefit, read this manual carefully before using the treadmill. If you have questions after reading this manual, call 1-800-4-MY-HOME ®(1-800-469-4663). To help us assist you, please note the product model number and serial number before calling. The model number of the treadmill is 831.29633.0. 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. Bookrack Accessory Tray Upper Body Arm Console Handrail Key/Clip Storage Latch Upright Reset/Off Circuit Breaker Walking Belt __: Power Cord Foot Rail "_ Cushioned Walking Platform for maximum exercise comfort o BACK RIGHT SiDE RearRol,er Adjustment Bolts Y ! _ / 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 rubber mallet c::z:::z:_, and adjustable _ and your own phillips screwdriver (_[_==_, wrench _. For help identifying the assembly hardware, see the drawings below. 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 1-888-533-1333. q, [--] Washer (38)-4 Silver Ground Screw (75)-1 Handrail Star Washer (95)-4 Star Washer (106)-4 1/2" Screw (48)-6 Nut (13)-2 Extension Leg Nut (46)-4 3/4" Screw (2)-6 1" Tek Screw (39)-4 Extension Leg Bolt (93)-4 3 1/2" Bolt (45)-4 Handrail Bolt (37)-4 Wheel Bolt (64)-2 1. Make sure that the power cord is unplugged. 57 With the help of a second person, carefully tip the treadmill onto its left side as shown. Partially fold the Frame (86) so the treadmill is more stable. Do not fully fold the treadmill until it is completely assembled. Insert an Extension Leg (63) into the base of the Uprights (69) with the Extension Leg Pad (61) oriented as shown. If necessary, use a rubber mallet to fully insert the Extension Leg. Next, hold two Extension Leg Nuts (46) in the bottom of the Extension Leg, and insert two Extension Leg Bolts (93) into the top of the Extension Leg. Firmly tighten the Extension Leg Bolts into the Extension Leg Nuts. Attach two Base Pads (57) to the base of the Uprights (69) with two 1" Tek Screws (39). 69 39 61 86 Attacha Wheel(66)tothebaseoftheUprights(69)with a WheelBolt(64)anda Nut(13)asshown.Donot overtightenthe Bolt;theWheelshouldturnfreely. 64 69 Withthehelpofa secondperson,carefullytipthetreadmillontoitsotherside.Seeassemblystep1,andattach theotherExtensionLeg(63)andtheremaining two BasePads(57).Then,attachtheotherWheel(66)as described above. Withthehelpofa secondperson,carefullylowerthe baseoftheUprights(69)tothefloorsothe Uprightsare in a verticalposition. If there is a board between the Uprights (69), remove the board and the two bolts. Discard the board and the bolts. 3 37 Identify the Right Handrail (72), which has a large hole in the left side. Remove the wire tie securing the Upright Wire (42) inside of the right Upright (69). Feed the Upright Wire into the hole in the bottom of the Right Handrail and out of the large hole in the side. Note: It may be helpful to use needlenose pliers to pull the Wire Harness out of the hole. 95 69 95 72 Set the Right Handrail (72) on the right Upright (69). Attach the Right Handrail with two Handrail Bolts (37) and two Handrail Star Washers (95). Be careful not to pinch the Upright Wire (42). \ Attach the Left Handrail (71) as described above. Note: There is not an upright wire on the left side. Hold the Console Base (47) near the Left Handrail (71). Attach the end of the ground wire on the Console Base to the indicated small hole in the Left Handrail with the Ground Wire Silver Ground Screw (75). 47 Small ...._ 71 75 66 5. Touch the Right Handrail (72) to discharge any static. Slide the sleeve off the connector on the Upright Wire (42) as shown in the inset drawing. Next, press the end of the Upright Wire into the socket in the bottom of the Console Base (47). The connector should slide easily into the socket and snap into place. If the connector does not slide easily and snap into place, turn the connector and then insert it. Then, slide the sleeve back over the connector. 5 42 Sleeve 47 Connector 42 Set the Console Base (47) on the Handrails (71,72). Attach the Console Base with four 3/4" Screws (2). Start all four Screws before tightening them; do not overtighten the Screws. 6 47 71 72 See the lower drawing. Make sure that the Upright Wire (42) is routed below the two indicated round posts (A). Next, press the Upright Wire into the slot between the square post (B) and the Console Base (47). Cover the Upright Wire (42) with the Right Grip Plate (36). Be careful not to pinch the Upright Wire. Tighten three 1/2" Screws (48) into the Right Grip Plate and the Console Base (47). 47 Attach the Left Grip Plate (32) over the ground wire and the other wires with three 1/2" Screws (48). Be careful not to pinch any of the wires. 48 8 48 8. Attach the Left Upper Body Arm (24) to the left Upright (69) with two 3 1/2" Bolts (45), two Washers (38), and two Star Washers (106) as shown. Make sure that the Left Upper Body Arm is on the indicated side of the Console Base (47). 8 Attach the Right Upper Body Arm (not shown) to the right Upright (not shown) in the same way. 38 Attach the Latch Housing (29) to the left Upright (69) with two 3/4" Screws (2). Make sure that the large hole in the Latch Housing is on the side shown. Remove the knob from the pin. Make sure that the collar and the spring are on the pin as shown. Then, insert the pin into the Latch Housing (29), and tighten the knob back onto the pin. 29 Large Hole Collar Pin lO.Make sure that all parts are properly tightened before you use the treadmill. Note: Extra hardware may be included. Keep the included allen wrenches in a secure place; the large allen wrench is used to adjust the walking belt (see page 17). To protect the floor or carpet, place a mat under the treadmill. OPERATION AND ADJUSTMENT THE PRE=LUBRICATED WALKING BELT 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 GFCl=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. 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. HOW TO PLUG IN THE POWER CORD I 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=800=366=7278 and order part number 146148, or see your local elec= tronics store. Grounded Outlet Box _.._ -- Surge Suppressor _'< "-. Grounding Pin Grounding Pin _rounded Outlet Grounding Plug 2 _rounded Outlet Box Adapter Surge Suppressor 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 moni= toting 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 unexpect= edly, which may result in a fall and serious injury. The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician. 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 of electric shock. This product is equipped with a cord having grounded Metal Screw _ " 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 elec= trician to determine if the outlet box cover is 10 before using an adapter. CONSOLEDIAGRAM Pulse Sensor START STOP FEATURES OF THE CONSOLE HOW TO TURN ON THE POWER The treadmill console offers a selection of features Plug in the power cord (see page 10). Next, locate the reset/off circuit breaker on the treadmill frame near the designed to make your workouts more effective. During each workout, you can change the speed and incline of the treadmill with the touch of a button. As Reset you exercise, the console will display continuous exercise feedback. You can even measure your heart rate using the built-in pulse sensor. power cord. Make sure that the circuit breaker is in the MyCalories Next, stand on the foot rails of the treadmill. Locate the clip attached to the key (see the drawing above), and slide the clip securely onto the waistband of your clothes. Then, insert the key into the console. After a moment, the displays will light. Important: In an emergency situation, the key can be pulled from the console, causing the walking belt to slow to a stop. Test the clip by carefully taking a few steps backward; if the key is not pulled from the console, adjust the position of the clip. TM "reset" position. Personal Calorie Programming The center display of the console will show the approximate number of calories you have burned. If desired, you can program a calorie goal before each workout, and the console will count down the calories until you reach your goal. Note: if there is a sheet of clear plastic on the console, peel off the plastic. To prevent damage to the walking platform, always wear clean shoes while using the treadmill. The first time you use the treadmill, periodically inspect the alignment of the walking belt, and center the walking belt if necessary (see page 18). 11 CONSOLE OPERATION Change the incline of the treadmill insert the key into the console. as desired. To change the incline of the treadmill, press the Incline increase or decrease button until the desired incline level is reached. See HOW TO TURN ON THE POWER on page 11. Follow your progress with the three displays. Program a calorie goal if desired. To program a calorie goal for your workout, press the increase button below the center The left display--This display will show the elapsed time and the distance that you have walked or run during your workout. The display will change from one number to the other every few seconds. B1313131 uu.u/ SET C_._ GOAL display. A goal of 100 C_LOI_E QOAL calories will appear in the center display. To increase or decrease the goal in increments of 50 calories, press the increase or decrease button repeatedly. _ Start the walking I_ _CTIVE CROSSWALK CALORIES _) O Note: The console can display distance and speed in either miles or kilometers, as shown by the letters MPH or Km/H in the right display. To change the unit of measurement, see THE INFORMATION MODE/DEMO MODE on page 13. For simplicity, all instructions in this section refer to miles. belt. To start the walking belt, press the Start button, the Speed increase button, or one of the ten numbered buttons. The center display-The center display will show the approximate number of calories you have burned during your workout. If the Start button or the Speed increase button is pressed, 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 Speed increase and decrease buttons. Each time a button is pressed, the speed setting will change by 0.1 mph; if a button is held down, the speed setting will change in increments of 0.5 mph. Note: After a button is pressed, it may take a moment for the walking belt to reach the selected speed setting. Note: If you have programmed a calorie goal, the center display will show the number of calories still to be burned. When you reach your goal, a series of tones will sound, the walking belt will slow to a stop, and the time will begin to flash in the left display. If you want to continue exercising, go to step 3 on this page. When you use the treadmill's upper body arms, press the INTERACTIVE CROSSWALK CALORIES button so the indicator on the If one of the ten numbered buttons is pressed, the walking belt will gradually increase in speed until it reaches the selected speed setting. right side of the button is lit. The console will then include your upper body exercise as it counts the approximate number of calories you have burned. To stop the walking belt, press the Stop button. The time will begin to flash in the left display. To restart the walking belt, press the Start button, the Speed increase button, or one of the ten numbered buttons. 12 The right display-The right display will show the speed of the walking belt. The right display will also show your heart rate when you use the pulse sensor (see step 6 below). cure place. Note: if the displays remain lit after the key is removed, the console is in the "demo" mode. See THE iNFORMATiON To reset the displays, press the Stop button, remove the key, and then reinsert the key. position and unplug the power cord. MODE/DEMO MODE on this page and turn off the demo mode. When you are finished using the treadmill, switch the reset/off circuit breaker to the "off" THE INFORMATION MODE/DEMO MODE Measure your heart rate if desired. The console features an information mode that keeps track of treadmill usage information and allows you to select a unit of measurement for the console. To measure your heart rate, stand on the foot rails and Pulse Sensor To select the information mode, insert the key into the console while holding down the Stop button, and then release the Stop button. When the information mode is selected, the following information will be shown: place your left thumb on the pulse sensor. Do not press too hard, or the circulation in your thumb will be restricted and your pulse will not be detected. When your pulse is detected, a heart-shaped indicator in the right display will flash each time your heart beats, one or two dashes will appear, and then your heart rate will be shown. For the most accurate The left display will show the total number of hours that the treadmill has been used and the total number of miles (or kilometers) that the walking belt has moved. heart rate reading, hold your thumb on the pulse sensor for at least 15 seconds. An "E" (for English) or an "M" (for metric) will appear in the right display. Press the Speed increase button to change the unit of measurement, if desired. IMPORTANT: If a "d" appears in the right display, the console is in the "demo" mode. This mode is intended to be used only when a treadmill is displayed in a store. When the console is in the demo mode, the power cord can be plugged in, the key can be removed from the console, and the displays will remain lit; the buttons will not operate, if a "d" appears when the information mode is selected, press the Speed decrease button so the "d" disappears. If the displayed heart rate appears to be too high or too low, or if your heart rate is not displayed, lift your thumb off the pulse sensor for a few seconds. Then, reposition your thumb on the pulse sensor. Remember to stand still while measuring your heart rate. When you are finished key. exercising, remove the Step onto the foot rails, press the Stop button, and adjust the incline of the treadmill to the lowest setting. The incline must be at the lowest setting when the treadmill is folded to the storage position, or the treadmill will become damaged. Next, remove the key from the console and put it in a se- To exit the information mode, remove the key from the console. 13 HOW TO USE THE UPPER BODY ARMS As you walk on the treadmill, you can hold the handrails or use the upper body arms. To exercise your arms, shoulders, and back for a total body workout, move the upper body arms forward and back as you walk on the treadmill. To vary the intensity of your upper body exercise, the resistance of the upper body arms can be adjusted. To increase the resistance, turn the resistance knobs clockwise; to decrease the resistance, turn the knobs counterclockwise. 14 HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE Before folding the treadmill, adjust the incline to the lowest position. If this is not done, the treadmill may become permanently damaged. Next, unplug the power cord. CAUTION: You must be able to safely lift 45 pounds (20 kg) to raise, lower, or move the treadmill. 1. Hold the metal frame firmly in the location shown by the arrow at the right. CAUTION: To decrease the possibility of injury, do not lift the frame by the plastic foot rails. Bend your legs and keep your back straight; as you raise the frame, make sure to lift with your legs rather than your back. Raise the frame about halfway to the vertical position. Frame 2. Move your right hand to the position shown and hold the treadmill firmly. Using your left hand, pull the latch knob to the left and hold it. Raise the frame until the hole in the frame is aligned with the latch pin. Slowly release the latch knob; make sure that the latch pin is fully inserted into the frame. 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. Latch Frame _ HOW TO MOVE THE TREADMILL Before moving the treadmill, convert the treadmill to the storage position as described above. Make sure that the latch pin is fully inserted into the frame. 1. Hold the upper ends of 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. Wheel 3. Place one foot against one of the wheels, and carefully lower the treadmill until it is resting in the storage position. 15 Engaged HOW TO LOWER THE TREADMILL FOR USE 1. Hold the treadmill with your right hand as shown. Pull the latch knob to the left and hold it. Pivot the treadmill down until the frame is past the latch pin. J 2. Hold the metal frame firmly with both hands, and lower the frame to the floor. CAUTION: To decrease the possibility of injury, do not lower the frame by gripping only the plastic foot rails. Do not drop the frame to the floor. Make sure to bend your legs and keep your back straight. Fra_ 16 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 10). Use only a single-outlet surge suppressor that meets all of the specifications described on page 10. 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 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. Tripped Reset PROBLEM: The power turns off during use SOLUTION: a. Check the circuit breaker located on the treadmill frame near the power cord (see the drawing 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 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. Remove the Screws (115) from the Hood (1), and carefully pivot the Hood off. Locate the Reed Switch (10) and the Magnet (18) on the left side of the Pulley (17). 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 (58), move the Reed Switch slightly, and then retighten the Screw. Reattach the Hood, and run the treadmill for a few minutes to check for a correct speed reading. 17 115 1/8"4_ Top View PROBLEM: The walking SOLUTION: a. Use only a single-outlet surge suppressor that meets all of the specifications described on page 10. b. belt slows when walked on 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 bolts counterclockwise, 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each edge of the walking belt 2 to 3 inches off the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is properly tightened. Rear Roller 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, 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. Then, 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, 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 edge of the walking belt 2 to 3 inches off the walking platform. Be careful to keep the walking belt centered. Then, 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. PROBLEM: The upper body arms squeak during use SOLUTION: a. (Note: Correcting this problem requires a small amount of white marine grease, available at hardware stores.) Turn the Resistance Knob (109) counterclockwise and remove it. Next, remove the Resistance Cone (108) and the Upper Body Arm (24), along with the Resistance Plate (27), Washers (5), Spring Washer (111 ), Thrust Washers (112), and Thrust Bearing (113). (Note: If the Resistance Sleeve  or the Resistance Plate  comes out of the Resistance Bracket  or the Resistance Cone , press it back in.) Apply a thin layer of white marine grease to the outer surface of the Resistance Cone (107). Then, reattach all parts in the order shown at the right. 18 oS'" /,, 105 1O7 112 1O8 / 27 113 CONDiTiONiNG GUiDELiNES begin to use stored fatoa/oriesfor energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near the lowest number in your training zone. For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone. Aerobic Exercise 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. EXERCISE iNTENSiTY WORKOUT 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. HEART RATE TRAINING 165 155 145 140 130 125 115 MAX 145 138 130 125 118 110 103 125 120 115 110 105 95 90 20 30 40 50 60 70 80 FAT BURN FAT BURN Age Each workout should include the following three parts: 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. ZONES AEROBIC GUIDELINES Training Zone Exercise--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. To find the proper heart rate for you, first find your age near 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 define your "training zone." The lower two numbers are recommended heart rates for fat burning, and the higher number is the recommended heart rate for aerobic exercise. A Cool-down--Finish each workout with 5 to 10 min- utes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent postexercise problems. EXERCISE FREQUENCY Fat Burning 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. 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 19 PART LiST--Model Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 2O 21 1 9 1 2 4 1 1 22 23 24 3 3 1 1 2 1 1 2 9 2 2 2 1 1 1 2 2 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 1 2 2 1 1 2 2 2 1 2 1 4 6 4 1 2 Description Hood 3/4" Screw Motor Belt Motor Tension Bolt 3/8" Washer Motor Star Washer Flywheel Drive Motor Foot Rail Cover Reed Switch Latch Warning Decal Frame Spacer Nut Frame Pivot Bolt Platform Screw, Front Handrail Cap Front Roller/Pulley Magnet Motor Pivot Bolt Motor Bracket Bolt Upper Body Arm Endcap Hood Clip Roller Adj. Bolt Left Upper Body Arm w/Grip Right Upper Body Arm w/Grip Ground Screw Resistance Plate Motor Tension Nut Latch Housing Latch Catch Left Rear Endcap Platform Screw, Rear Static Decal Left Grip Plate Roller Bracket Screw Right Grip Plate Handrail Bolt Washer 1" Tek Screw Ground Wire Rear Roller Star Washer Upright Wire No. 831.29633.0 Key No. Qty. 43 44 45 46 47 48 49 50 51 52 53 1 2 4 4 1 6 1 1 1 2 1 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 2 2 1 4 21 1 1 2 2 2 2 2 2 2 4 1 1 1 1 6 1 1 2 4 1 1 2 1 2 4 4 2 1 4 Description Console Rear Roller Plate 3 1/2" Bolt Extension Leg Nut Console Base 1/2" Screw Wire Clamp Key/Clip Incline Motor Rear Roller Washer Incline Motor Bolt, Lower Incline Pivot Bolt Incline Pivot Nut Motor Controller Wire Round Base Pad 3/4" Tek Screw Controller Lift Frame Extension Leg Pad Warning Decal Extension Leg Wheel Bolt Base Endcap Wheel 1/4" Nut 8" Cable Tie Upright Base Grommet Left Handrail Right Handrail Rear Endcap Screw Left Foot Rail Silver Ground Screw Foam Grip Belly Pan Screw Right Rear Endcap Power Cord Assembly Rear Roller Bracket Belly Pan Belt Guide Belt Guide Screw Isolator Fastener Isolator Cushion Frame Releasable Tie R11OSA Key No. Qty. 88 1 89 90 2 1 91 92 93 94 95 96 97 98 99 100 101 1 1 4 1 4 1 1 1 4 1 2 102 3 103 104 105 106 107 108 109 110 111 112 113 114 1 2 2 4 2 2 2 1 2 4 2 1 115 116 # # # # # # 3 2 1 1 1 1 1 1 Description Console Warning Decal Cable Tie Clamp Front Roller Star Washer Sensor Clip Ground Screw Extension Leg Bolt Allen Wrench Handrail Star Washer Walking Belt Walking Platform Right Foot Rail U-nut Rear Roller Upper Body Arm Screw Incline Motor Bolt, Upper Motor Mount Bracket Resistance Bolt Resistance Bracket Star Washer Resistance Sleeve Resistance Cone Resistance Knob Latch Pin Assembly Spring Washer Thrust Washer Thrust Bearing Power Cord Ground Screw Belly Pan Screw Platform Washer 4" Blue Wire, 2F 4" Black Wire, M/F 8" Green Wire, F/R 4" Blue Wire, 2F 4" Red Wire, M/F User's Manual #These parts are not illustrated if a part is missing, 1-888-533-1333. call toll-free EXPLODED DRAWINGmModel No. 831.29633.0 RllOSA 47 28 J" _/ _j 22 43 7 20 :; 28 99 48 / 2O // / / 56 i 10 58 75 42 13 27 112 58 111 109 104 -? 12\ 9 60 lO_ 5 : 106 13! 101 - 58 _, 72 58 ? / ,/ 5O 42 14 /' / 55 54 58 - ? / i' 63 i'i' • 58 -? \ 98 58 ¢ 58 79 66 64 63 114 58 52 61 115 41 106< _ 59 164 Your Home For repair - in your home - of all major brand appliances, lawn and garden equipment, or heating and cooling systems, no matter who made it, no matter who sold it! For the replacement parts, accessories, and user's manuals that you need to do-it-yourself. For Sears professional installation of home appliances and items like garage door openers and water heaters. 1-800-4-MY-HOME ® Anytime, day or night (U.S.A. and Canada) www, sears,ca (1-800-469-4663) www, sears,com Our Home For repair of carry-in products like vacuums, lawn equipment, and electronics, call or go on-line for the location of your nearest Sears Parts and Repair Center. 1-800-488-1222 Anytime, day or night (U.S.A. only) www.sears.com To purchase a protection agreement (U.S.A.) or maintenance agreement (Canada) on a product serviced by Sears: ......................... _iii:i I 1-800-827-6655 (U.S.A.) 1-800-361-6665 (Canada) Para pedir servicio1.888.SU.HOGAR sMde reparaci6n a dom(1.888.784-6427)ici lio, y para ordenar piezas: i_ _ ® Registered Trademark / TMTrademark / sM Service Mark of Sears, Roebuck and Co. ® Marca Registrada / TMMarca de F&brica / SMMarca de Servicio de Sears, Roebuck and Co. 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. The drive motor is warranted for three (3) years from the date of purchase. 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 Part No. 228761 R1105A Estates, IL 60179 Printed in USA © 2005 Sears, Roebuck and Co.