¨ Model No. 831.297062 Serial No. The serial number is found in the location shown below. Write the serial number in the space above for future reference. USER'S MANUAL Serial Number Decal 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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10 TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12 CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover FULL 90 DAY WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover Note: An EXPLODED DRAWING and a PART LIST are attached in the center of this manual. Save the EXPLODED DRAWING and PART LIST for future reference. 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. 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. 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 treadmill on a level surface, with 8 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. 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 be 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. 5. Do not operate the treadmill where aerosol products are used or where oxygen is being administered. 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 less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps. 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. 12. Keep the power cord and the surge suppressor away from heated surfaces. 8. Never allow more than one person on the treadmill at a time. 2 13. 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 BEFORE YOU BEGIN on page 4 if the treadmill is not working properly.) 14. Never start the treadmill while you are standing on the walking belt. Always hold the handrails while using the treadmill. 15. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed. 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. 21. This treadmill is intended for in-home use only. Do not use this treadmill in any commercial, rental, or institutional setting. 22. 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 MOVE THE TREADMILL on page 10.) You must be able to safely lift 45 pounds (20 kg) to raise, lower, or move the treadmill. 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 authorized service representative. Servicing other than the procedures in this manual should be performed by an authorized service representative only. 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 decal shown at the right 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. 3 BEFORE YOU BEGIN Thank you for selecting the new PROFORM¨ J4 treadmill. The J4 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 youÕre not exercising, the unique J4 can be folded up, requiring less than half the floor space of other treadmills. 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 serial number before calling. The model number of the treadmill is 831.297062. 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 additional questions, 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 (Bottle not included) Key/Clip Storage Latch Upright Handrail Walking Belt RIGHT SIDE Foot Rail Circuit Breaker Power Cord Rear Roller Adjustment Bolts Cushioned Walking Platform for maximum exercise comfort BACK Incline Leg 4 ASSEMBLY Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the included allen wrench and your own phillips screwdriver . 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. Latch Screw (35)Ð2 Extension Leg Screw (53)Ð4 1. With the help of a second person, carefully raise the treadmill to the upright position. As a second person tips the treadmill to one side slightly and holds it, insert one of the Extension Legs (34) into the treadmill as shown. Make sure that the Base Pad (40) is on the indicated side 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. 1 53 34 Attach the other Extension Leg (not shown) as described above. With the help of a second person, carefully lower the treadmill so that both Extension Legs (34) are resting flat on the floor. 2. Hold the treadmill firmly with both hands, and lower the treadmill to the floor. To decrease the possibility of injury, bend your legs and keep your back straight. 5 40 2 3. Hold one of the Handrails (1) at an angle as shown and insert the upper end into the right Upright (11) as far as possible. Keep the lower end of the Handrail away from the treadmill to avoid scratching the finish. 3 11 1 Next, rotate the lower end of the Handrail (1) to the position shown by the dotted line. Note: It may be necessary to pull back on the lower end of the Handrail in order to position the Handrail against the bracket on the Extension Leg (34). Make sure that the hole in the bracket on the Extension Leg (34) is aligned with the hole in the Handrail (1). If the holes are not aligned, rotate the Handrail away from the treadmill and slide the upper end of the Handrail slightly out of the Upright (11). Then, rotate the lower end of the Handrail back to the position shown by the dotted line. Repeat, if necessary, until the holes are aligned. Bracket 34 3a.Refer to drawing 3a. Make sure that the lower end of the Handrail (1) is against the bracket on the Extension Leg. Tighten an Extension Leg Screw (53) into the bracket and the Handrail. 3a Attach the other Handrail (not shown) as described above. 53 Bracket 34 1 4. Attach the Storage Latch (14) to the left Upright (11) with two Latch Screws (35). Be careful not to overtighten the Latch Screws. 4 35 11 14 5. Remove the backing from the Adhesive Clip (33). Press the Adhesive Clip onto the right Upright (11) in the indicated location. Press the Allen Wrench (88) into the Adhesive Clip. 6 5 11 6. Make sure that all parts are tightened before you use the treadmill. Note: The ratchet screws are factory set and should not be adjusted. To protect the floor or carpet, place a mat under the treadmill. 6 Ratchet Screws 33 88 OPERATION AND ADJUSTMENT THE PERFORMANT LUBETM WALKING BELT 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. Your treadmill features a walking belt coated with PERFORMANT LUBETM, 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. 1 HOW TO PLUG IN THE POWER CORD Grounded Outlet Box Surge Suppressor DANGER: Improper connection Grounding Pin 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 productÑif it will not fit the outlet, have a proper outlet installed by a qualified electrician. Grounding Pin Grounded Outlet Grounding Plug 2 Grounded Outlet Box Adapter Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your homeÕs 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). Surge Suppressor Lug Metal Screw Surge suppressors are sold at most hardware stores and department stores. 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. 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 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. 7 CONSOLE DIAGRAM CAUTION: Before operating the console, read the following precautions. ¥ Do not stand on the walking belt when turning on the power. ¥ Always wear the clip (see the drawing at the left) while using the treadmill. When the key is removed from the console, the walking belt will stop. Displays ¥ Adjust the speed in small increments. Speed Control ¥ The training zones marked beside the speed control are general guidelines only. See page 14 for more information. ¥ To reduce the possibility of electric shock, keep the console dry. Avoid spilling liquids on the console and use only a sealable water bottle. Key Clip BATTERY INSTALLATION STEP BY STEP CONSOLE OPERATION The console requires three "AA" batteries (not included). Alkaline batteries are recommended. Open the battery cover as shown below. Insert three batteries into the battery compartment, making sure that the negative (Ð) ends of the batteries are touching the springs in the battery compartment. Close the battery cover, push up on the battery cover tab, and then push the tab forward as shown. Be sure that the tab locks into place. If there is a thin sheet of clear plastic on the face of the console, remove it. 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.) Next, step onto the foot rails of the treadmill. Find the clip attached to the key (see the drawing above), and slide the clip onto the waistband of your clothing. Follow the steps on the page 8 to operate the console. Battery Cover Batteries Battery Cover Tab 8 1 CALORIES/FAT CALArrows ORIES displayÑThis display shows the approximate numbers of calories and fat calories you have burned. (See FAT BURNING on page 14.) Every seven seconds, the display will change from one number to the other. Arrows in the display will indicate which number is currently shown. Insert the key fully into the power switch. 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 will already be on. 2 To reset the displays at any time, press the ON/RESET button. 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. 3 5 Step onto the foot rails, stop the walking belt and remove the key from the console. The displays will turn off about five minutes after the key is removed. Note: The displays will automatically turn off in order to conserve the batteries any time that the walking belt is stopped and the ON/RESET button is not pressed for five minutes. Start the walking belt. HOW TO CHANGE THE INCLINE OF THE TREADMILL After you have moved the speed control to the RESET position, slowly slide 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 sliding the speed control. The incline of the treadmill can be changed by raising or lowering the back end. Before changing the incline, remove the key and unplug the power cord. Hold the rear roller endcap with both hands. When the back end Hold the Rear of the Roller Endcap Incline treadmill is in these locations Leg in the lowest position, the incline is about 10%. Raise the back end until it clicks into position. (Note: It may be necessary to shake the treadmill lightly so that it clicks into position.) The incline will then be about 5%. Raise the back end again until it clicks into position. The incline will then be about 3%. To lower the back end, raise it past the highest position and then lower it. CAUTION: Before exercising, push on the back of the treadmill to make sure that the incline legs are locked in position. Do not place objects under the treadmill to change the incline; change the incline only as described above. To stop the walking belt, step onto the foot rails and slide the speed control to the RESET position. 4 When you are finished exercising, stop the walking belt and remove the key. Follow your progress with the three displays. TIME/DISTANCE displayÑThis display shows the elapsed time and the distance that you have walked or run on the treadmill. Every seven seconds, the display will change from one number to the other. A colon (:) will appear when the elapsed time is shown. SPEED displayÑThis display shows the speed of the walking belt, in miles per hour. 9 HOW TO FOLD AND MOVE THE TREADMILL HOW TO FOLD THE TREADMILL FOR STORAGE 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 locations shown 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. Raise the treadmill until the 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. Storage Latch Engaged Catch HOW TO MOVE THE TREADMILL Before moving the treadmill, convert the treadmill to 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 rolls freely on the front wheels. Carefully move the treadmill to the desired location. Never move the treadmill without tipping it back, or the base pads may come off. 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 on the base, and carefully lower the treadmill until it is resting in the storage position. 10 Base Front Wheels 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. Storage Latch 2. Hold the treadmill firmly with both hands, and lower the treadmill to the floor. To decrease the possibility of injury, bend your legs and keep your back straight. 11 Unlatched 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 suppressor is plugged into a properly grounded outlet (see page 7). 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. b. After the power cord has been plugged in, make sure that the key is fully inserted into the console. See step 1 on page 9. c. Check the circuit breaker located on the treadmill 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 Tripped Reset 2. SYMPTOM: THE POWER TURNS OFF DURING USE a. Check the 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. c. Remove the key from the console. Reinsert the key fully into the console. See step 1 on page 9. d. If the treadmill still 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 BATTERY INSTALLATION on page 8. Most problems are the result of drained batteries. b. Remove the key from the console and UPLUG THE POWER CORD. 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 until the Magnet is aligned with the Reed Switch. Make sure that the gap between the Magnet and the Reed Switch is about 1/8Ó. If necessary, loosen the Screw (89) and move the Reed Switch slightly. Retighten the Screw. Re-attach the hood, and run the treadmill for a few minutes to check for a correct speed reading. 12 1/8Ó 44 50 45 89 Top View 4. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON a. Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length. b. If the walking belt is overtightened, treadmill performance may decrease and the walking belt may be permanently 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. The center of the walking belt should just touch 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 2ÓÐ3Ó Rear Roller Adjustment Bolts c. If the walking belt still slows when walked on, please call our toll-free HELPLINE. 5. SYMPTOM: THE WALKING BELT IS OFF-CENTER WHEN WALKED ON 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 roller adjustment 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, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is centered. 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 roller adjustment bolt counterclockwise, and the right bolt clockwise, 1/4 of a turn each. 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. 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 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 run the treadmill for a few minutes. Repeat until the walking belt is properly tightened. a b c 6. SYMPTOM: THE INCLINE SYSTEM STICKS a. Raise the treadmill to the storage position. See HOW TO FOLD THE TREADMILL FOR STORAGE on page 10. Pivot the incline leg several times to break in the incline system. 13 CONDITIONING GUIDELINES training zone. It may also be helpful to set the speed control on the console to FAT BURN to help you maintain the proper intensity level. (See page 9.) 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. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó 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. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 9.) The following guidelines will help you to plan your exercise program. RememberÑthese are general guidelines only. For more detailed exercise information, obtain a reputable book or consult your physician. 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 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. HOW TO MEASURE YOUR HEART RATE 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. 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 Òtraining zone.Ó The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise. WORKOUT GUIDELINES Fat Burning A well-rounded workout includes the following three important parts: 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 A Warm-up Start each workout with 5 to 10 minutes of stretching and light exercise (see SUGGESTED STRETCHES on page 15). A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. 14 Training Zone Exercise to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. 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 exerciseÑnever hold your breath. Exercise Frequency To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, 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 in the drawings below. Move slowly as you stretchÑnever bounce. 1 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: Hamstrings, back of knees, and back. 2 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. 3 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. 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 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 groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 15 5 PART LISTÑModel No. 831.297062 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 2 1 11 1 2 4 1 1 1 1 1 1 8 1 1 2 1 1 1 1 1 6 1 1 10 1 1 1 1 1 3 1 1 2 2 2 2 2 7 4 1 1 1 1 1 1 1 4 4 Description Handrail Key/Clip Console Screw Battery Cover Foot Rail Foot Rail Cap Screw Left Rail Cap Speed Potentiometer Speed Control Knob Console Assembly Upright Base Motor Belt Isolator Screw Storage Latch 4Ó Cable Tie 8Ó Cable Tie Motor Swivel Nut Pulley/Flywheel/Fan Motor Motor/Pulley/Flywheel/Fan Wire Harness Hood Screw Motor Hood Hood Shield 3/4Ó Screw Controller Motor Swivel Bolt Motor Tension Nut Motor Tension Star Washer Motor Tension Washer Motor Tension Bolt/Incline Leg Bolt Right Foot Rail Cap Adhesive Clip Extension Leg Latch Screw Wheel Bolt Wheel Wheel Nut Adj. Washer/Bumper Washer Base Pad Shock Latch Catch Reed Switch Clip Reed Switch Magnet Console Base Frame Pivot Spacer (Left) Platform Screw Isolator R0399A Key No. Qty. 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 88 89 90 91 92 93 # # 1 1 2 4 1 1 1 2 2 2 1 2 2 1 1 2 14 1 1 1 1 2 1 1 1 1 2 2 1 2 1 3 1 2 1 1 1 1 1 1 1 8 6 4 1 1 Description Front Roller/Pulley Front Roller Adj. Bolt Incline Wheel Extension Leg Screw Power Cord Power Cord Grommet Circuit Breaker Frame Pivot Washer Frame Pivot Bolt Roller Guard Motor Belly Pan Cable Tie Clamp Rear Platform Screw Releasable Tie Choke Belt Guide Belly Pan Fastener Walking Belt Walking Platform Belly Pan Incline Leg Bolt Ratchet Screw Ratchet Spring Screw Ratchet Ratchet Spring Incline Leg Spacer (long) Incline Leg Spacer Incline Wheel Bolt Incline Leg Plate Incline Wheel Nut Ground Wire Ground Screw Incline Leg Rear Roller Adj. Bolt Rear Endcap Latch Decal Rear Roller Frame Allen Wrench Reed Switch Screw Frame Pivot Spacer (Right) Small Screw Short Belly Pan Screw Isolator Spacer 8Ó White Wire, Male/Female UserÕs Manual * Includes all parts shown in the box # These parts are not illustrated 83 39 1 83 84 33 3 62 77 76 66 86 59 87 39 85 88 2 61 46 79 31 25 4 38 93 59 80 81 82 42 5 3 3 79 66 13 49 38 52 48 62 78 93 77 7 36 10* 74 31 73 48 70 66 75 68 37 48 47 38 45 44 72 49 6 66 76 71 13 3 8 9 13 67 50 93 69 38 63 49 43 89 34 53 61 81 66 5 39 40 25 14 91 65 39 48 25 39 92 13 38 90 53 92 60 28 17 34 54 91 31 29 30 12 38 40 37 25 64 49 93 35 32 51 41 6 11 EXPLODED DRAWINGÑModel No. 831.297062 36 56 55 25 40 39 20* 19 15 18 3 16 39 25 27 22 53 21 R0399A 92 92 53 25 40 92 57 91 3 58 25 1 26 23 24 22 22 The model number and serial number of your PROFORM¨ J4 treadmill 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. 831.297062 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 J4 treadmill When requesting help or service, or ordering parts, please be prepared to provide the following information: ¥ a part is missing ¥ The NAME OF THE PRODUCT (PROFORM¨ J4 treadmill) ¥ or you need to schedule repair service ¥ The MODEL NUMBER OF THE PRODUCT (831.297062) call our toll-free HELPLINE 1-800-736-6879 ¥ The KEY NUMBER AND DESCRIPTION OF THE PART (see the EXPLODED DRAWING and PART LIST included in this manual) MondayÐSaturday, 7 amÐ7 pm Central Time (excluding holidays) 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) 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. 152035 H04316AC R0399A Printed in USA © 1999 Sears, Roebuck and Co.