3_
CrossTrainer
Model No. 831.294231
Serial No.
Serial
Number
Decal
• Assembly
, Operation
, Maintenance
= Part List and Drawing
S
Sears, Roebuck and Co., Hoffman Estates, IL 60179
CrossTrainer
TABLE OF CONTENTS
IMPORTANT PRECAUTIONS ................................................................ 3
BEFORE YOU BEGIN ...................................................................... 5
ASSEMBLY ............................................................................... 6
OPERATION AND ADJUSTMENT ............................................................ 10
HOW TO FOLD AND MOVE THE TREADMILL .................................................. 14
TROUBLESHOOTING ..................................................................... 16
CONDITIONING GUIDEMNES ............................................................... 18
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.
iMPORTANT PRECAUTIONS
The decals shown have been placed on your treadmill, if a decal is missing, or if it
is not legible, please call toll-free 1-888-533-1333 to order a free replacement decal
(see the front cover of this manual). Apply the decal in the location shown. Note:
The decals are not shown at actual size.
m
CAUTION
KEEPHANDSANDFEETAWAY
FROMTHISAREAWHILETHE
TREADMILLIS INOPERATION.
Protect yourself and
others from risk of serious
injury, Read the user's
manual and :
,Stand onlyon the
side railswhen
starting orstopping
treadmill.
,Change speed in
small h_erements.
•Holdhandrailsto
prevent falling, and
alwayswear the
safety clipwhile
operating treadmill.
•Stopif youfeel faint,
dizzy,or shortof
breath,
mill is moved or
stored.
•Reduce i_tcline to its
lowest level before
folding tleadmill into
storage position.
,Never allow
cMdren on or
around treadmill.
,Removekeywhen
notin use.
,Keep clothing,
fingers, and hair
away from moving
belt,
,Never try toadjusl
or fix [hebelt while
it is moving.
,Alwayswear
athletic shoes while
operating treadmill,
BEFORE YOU BEGIN
Thank you for selecting the revolutionary PROFORM _
350s CROSSTRAINER treadmill. The 350s CROSS-
TRAINER treadmill combines advanced technology with
innovative design to help you get the most from your ex-
ercise program in the convenience and privacy of your
home. And when you're not exercising, the unique 350s
CROSSTRAINER 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. Ifyou 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 is831.294231. The serial num-
ber 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.
Water Bottle Holder
(Bottle is not included)
Key/Clip
Handrail
Storage Latch
Bookrack
Console
Hand Weights
Walking Belt
Foot Rail --
_ Circuit Breaker
ower Cord
RIGHT SiDE
BACK
Rear Roller
Adjustment Bolts
\
\\\\m
Cushioned Walking Platform
for maximum exercise comfort
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 iscoated 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 _ and your own phillips screwdriver (_:]=_,
rubber mallet LJC:::::Z::=::::_], wire cutters _-____'_ , and needlenose pliers
m
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.
1/2" Silver Screw
(48)-1
Crossbar Screw
(39)-2
1/2" Ground Screw
(75)-1
3/4" Bolt (37)-6
3/4" Tek Screw (58)-8
Washer (38)-6
3/4" Screw (2)-8
Wheel Nut (32)-2
3 1/2" Bolt (64)-2
1. Make sure that the power cord is unplugged.
With the help of another person, carefully raise the
Uprights (69) to the vertical position. Insert one of the
Extension Legs (63) into the treadmill as shown. (Note: It
may be helpful to tip the Uprights as you insert the
Extension Leg.) Make sure that the Warning Decal (62)
is in the position shown.
Insert the other Extension Leg (63) in the same way.
6c
62
63
6
2. With the help of another person, carefully lower the
Uprights (69) as shown. (Note: It may be helpful to place
your foot on one of the Extension Legs [63] as you tip
the Uprights.) Make sure that the Extension Legs re-
main in the Uprights.
Attach each Extension Leg (63) with two 3/4" Tek
Screws (58).
Attach four Base Pads (57) with four 3/4" Tek Screws
(58) as shown. Note: One replacement Base Pad may
be included. If a Base Pad becomes worn and needs to
be replaced, use the replacement Base Pad.
With the help of another person, carefully raise the
Uprights (69) to the vertical position.
58
,
58
3. Attach the Storage Latch (29) to the left Upright (69) with
two 3/4" Screws (2). Do not overtighten the Screws.
29
69_
4. Identify the Right Handrail (72), which has a large hole in
the left side. Remove any ties from the bracket on the
Right Handrail and from the Wire Harness (42). Feed the
Wire Harness up into the bracket on the Right Handrail
and out of the large hole in the left side. (Note: It may be
helpful to use needlenose pliers to pull the Wire Harness
out of the large hole.) Press a Handrail Cap (76) onto the
lower end of the Right Handrail as shown.
Insert the bracket on the Right Handrail (72) into the top
of the Right Upright (69) so the Handrail Cap (76) is rest-
ing against the Right Upright. Attach the Right Handrail
and the Handrail Cap with three 3/4" Bolts (37) and
three Washers (38) as shown. Firmly tighten the indi-
cated Bolt, but do not tighten the other Bolts yet.
Attach the Left Handrail (not shown) as described above.
Note: There is not a wire harness on the left side.
4
" _ LargeHole
Bracket
42
37
38
69
7
5. Attach the end of the ground wire to the small hole in the
side of the Right Handrail (72) with a Silver Ground
Screw (75).
Ground
Wire
75
6. Turn the Console Base (47) upside-down; be careful not
to scratch the Console (43). Set the Crossbar (40) in the
Console Base, with the indicated small holes on top.
Attach the Crossbar (40) to the Console Base (47) with two
3/4" Screws (2). Do not overtighten the Screws.
4O
47
43
7. Place the Console Base (47) on the Right Handrail (72)
and the Left Handrail (not shown). Attach the Console
Base with four 3/4" Screws (2) (only two Screws are
shown). Do not overtighten the Screws.
Insert the Wire Harness (42) through the two indicated
plastic ties on the Console Base (47). Next, touch the
Right Handrail (72) to discharge any static. See the
inset drawing. Find the 5-pin connector on the end of the
Wire Harness. Insert the connector into the red socket be-
neath the console. The connector should slide easily
into the socket and snap into place. Ifthe connector
does not slide easily and snap into place, turn the connec-
tor and then insert it. Insert the 6-pin connector into the
black socket beneath the console in the same way.
Make sure that the connectors and wires appear as
shown in the inset drawing. IF THE CONNECTORS ARE
NOT INSERTED PROPERLY, THE CONSOLE MAY BE
DAMAGED WHEN THE POWER IS TURNED ON.
2
47
72
43
5-pin
6-pin
8
8. Insert the excess Wire Harness (42) into the large hole in
the side of the Right Handrail (72). Securely tighten the
plastic ties on the bottom of the Console Base (47) to
prevent the Wire Harness from slipping. Then, cut off
the ends of the plastic ties.
Route the Wire Harness (42) through the indicated open-
ing in the Console Base (47), and attach the Wire Cover
(44) to the Console Base with a 1/2" Silver Screw (48). Do
not overtighten the Silver Screw.
Tighten a Crossbar Screw (39) into the bracket on each
Upright (69) and into the Crossbar (40) (one one Screw is
shown).
72
6c
Ties
42
Opening
40 \
48
39
47
Attach a Wheel (66) to the inner side of each Extension
Leg (63) with a Wheel Bolt (64) and a Wheel Nut (32)
(only one Wheel is shown). Do not overtighten the
Wheel Bolt, The Wheel should be able to spin freely.
Lift the treadmill frame (see HOW TO FOLD THE
TREADMILL FOR STORAGE on page 14), but do not
latch it. Make sure that the frame is centered between
the Handrails (not shown). See step 4 and firmly
tighten the 3/4" Bolts (37). Then, lower the frame to the
floor.
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 PERFORMANT LUBETM WALKING BELT
Your treadmill features a walking belt coated with
PERFORMANT LUBE TM, a high-performance lubricant.
iMPORTANT: Never apply silicone spray or other
substances to the walking belt or the walking plat-
form. Such substances will deteriorate the walking
belt and cause excessive wear.
HOW TO PLUG IN THE POWER CORD
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.
This product is for use on a nominal 120-volt circuit,
and has a grounding plug that looks like the plug illus-
trated 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, 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 or call 1-800-366-7278 and order
part number 146148.
Use only a single-outlet surge suppressor that is
UL 1449 listed as a transient voltage surge sup-
pressor (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 indi=
cate 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 or stop unexpect=
edly, which may result in a fall and serious injury.
This product must be grounded. If itshould malfunc-
tion or break down, grounding provides a path of least
resistance for electric current to reduce the risk of elec-
tric shock. This product is equipped with a cord having
I
Grounded Outlet Box
]_'-1 _ Surge Suppressor
o _'_ll ",;_J Grounding Pin
_rounded Outlet Grounding Plug"'_
2
_rounded Outlet Box
Adapter
Surge Suppressor
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 elec=
trician to determine if the outlet box cover is
grounded before using an adapter.
10
CONSOLEDIAGRAM
Displays
STEP=BY=STEP CONSOLE OPERATION
Before operating the console, make sure that the
power cord is properly plugged in (see page 10). The
reset/off circuit breaker, located on the treadmill frame
near the power cord, should be in the reset position
(see page 16).
Next, stand on 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 clothes.
insert the key fully into the console. After a moment,
the displays will light. Test the clip by carefully tak-
ing 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.
Follow the steps below to operate the console.
Insert the key fully into the console.
A few seconds after the key is inserted, the dis-
plays will light.
Press the Start button or the Speed increase
button to start the walking belt.
A moment after the button is pressed, the walking
belt will begin to move. Hold the handrails and
begin walking.
As you exercise, change the speed of the walking
belt as desired by pressing the Speed 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: The console can display speed and
distance in either miles or kilometers (see
SPEED DISPLAY on page 12). For simplicity, all
instructions in this section refer to miles.
11
To stop the walking belt, press the Stop button.
The elapsed time will begin to flash in the
Time/Distance display.
Note: During the first few minutes that the treadmill
is used, inspect the alignment of the walking belt,
and align it if necessary (see page 16).
Change the incline of the treadmill as desired.
To change the incline of the treadmill, press either
of the Incline buttons until the desired incline level
is reached.
Follow your progress with the three displays.
Time/Distance
display--This display
shows the elapsed time
and the distance that
you have walked or run.
The display will change
from one number to the
Mode indicator
Cl_:CC!
TIME DISTANCE
other every few seconds, as shown by the mode
indicators. When the Stop button is pressed, the
elapsed time will flash.
Fat Calories/Calories/
Pulsed,splay--This [ _1
display shows the ap- _ 1 _C
proximate numbers of fat FATOALS.PULSE
calories and calories you
have burned (see FAT
BURNING on page 18). The display will change
from one number to the other every few seconds,
as shown by the mode indicators. The display will
also show your heart rate when you use the pulse
sensor (see step 5).
Speed display--This
display shows the speed
of the walking belt
_n
J,U
SPEED
Note: The console can
display speed and dis-
tance in either miles or
kilometers. To change
the unit of measurement,
FAT OALS. PULSE
hold down the Stop button, insert the key into the
console, and continue to hold the Stop button for a
moment. An "E" for English miles or an "M" for
metric kilometers will appear in the Fat
Calories/Calories/Pulse display. Press the Speed
increase button to change the unit of measure-
ment. When the desired unit of
measurement is selected, remove the key and
then reinsert it.
To reset the displays, press the Stop button, re-
move the key, and then reinsert the key.
Measure your heart rate if desired.
To measure your
heart rate, stand on
the foot rails and
place your thumb
on the pulse sen-
sor. Do not press
too hard, or the
circulation in your
thumb will be restricted and your pulse will not
be detected. After a few seconds, the heart-
shaped indicator in the Fat Calories/Calories/
Pulse display will begin to flash, one or two dashes
(- -) will appear, and then your heart rate will be
shown. Hold your thumb on the pulse sensor for
about 15 seconds for the most accurate reading.
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, place your thumb on the pulse sensor as de-
scribed above. Remember to stand still while mea-
suring your heart rate.
When you are finished exercising, remove the
key.
Step onto the foot rails, press the Stop button, and
remove the key from the console. Keep the key in a
secure place. Move the reset/off circuit breaker to
the off position and unplug the power cord.
12
HOWTO USE THE HAND WEIGHTS
To exercise your upper body as you walk on the treadmill,
hold the 2-pound weights at your sides or press the weights
above your head. To increase the intensity of your exercise,
use the 3-pound or 5-pound weights. The hand weights can
be stored in the weight rack.
WARNING: Do not use the hand weights at speeds
faster than walking speeds. Using weights and not
holding the handrails may compromise your ability to
maintain your balance. Exercises using weights should
be attempted only by experienced users.
Weight Rack
13
HOW TO FOLD AND MOVE THE TREADMILL
NOW 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 be per=
manently 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.
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 tread=
mill, make sure to lift with your legs rather than your
back. Raise the treadmill about halfway to the vertical posi-
tion.
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.
To protect the floor or carpet from damage, place a mat
under the treadmill. Keep the treadmill out of direct sun=
light. Do not leave the treadmill in the storage position in
temperatures above 85 ° Fahrenheit.
Engaged
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 se=
cutely held by the storage latch.
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. To re=
duce the risk of injury, use extreme caution while mov=
ing the treadmill. Do not move the treadmill over an un=
even surface.
3. Place one foot on the base, and carefully lower the treadmill
until it is resting in the storage position.
Front Wheels
14
HOWTOLOWERTHETREADMILLFORUSE
1. Hold the upper end of the treadmill with your right hand.
Press the storage latch to the left. Pivot the treadmill down
until the frame and foot rail are past the storage latch.
Storage
Latch
2. Hold the treadmill firmly with both hands, and lower the tread-
mill to the floor. Do not drop the treadmill frame to the
floor. To decrease the possibility of injury, bend your legs
and keep your back straight.
15
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
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 suppres-
sor that meets all of the specifications described on page 10. Important: The treadmill is not com-
patible with GFCI-equipped outlets.
SOLUTION: a.
b. After the power cord has been plugged in, make sure that the key is fully inserted into the console.
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.
PROBLEM: The power turns off during use
Tripped
Reset_
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 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. Remove the two 3/4" Screws (2) 2
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 (56) 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.
1/'8"_1 i-[_ L17
56 _-
Top II II II
V,ewII --
16
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 10.
b.
If the walking belt is overtightened, treadmill perfor-
mance may decrease and the walking belt may be-
come 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, in-
sert the key, and run the treadmill for a few minutes.
Repeat until the walking belt is properly tightened.
Rear Roller Adjustment Bolts
c. If the walking belt still slows when walked on, please call toll-free 1-800-4-MY-HOME _ (1-800-
469-4663).
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,
insertthe 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 iscorrectly tight-
ened, you should be able to lift each side of the walk-
ing 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.
l
17
CONDiTiONiNG GUiDELiNES
The following guidelines will help you to plan your ex-
ercise program. For more detailed exercise informa-
tion, 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 recom-
mended heart rates for fat burning and aerobic exercise.
HEART RATE TRAINING ZONES
AEROBIC 165 155 145 140 130 125 115
MAX FAT BURN 145 138 130 125 118 110 103
FAT BURN 125 120 115 110 105 95 90
Age 20 30 40 50 60 70 80
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 "train-
ing zone." The lower two numbers are recommended
heart rates for fat burning; the higher number is the
recommended heart rate for aerobic exercise.
To measure your heart rate during exercise, use the
pulse sensor.
Fat Burning
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 en-
ergy. 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 tread-
mill 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 sys-
tem, 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.
WORKOUT GUIDELINES
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 in-
creases your body temperature, heart rate and circula-
tion in preparation for exercise.
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.
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 post-
exercise problems.
EXERClSEFREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween workouts. After a few months, you may com-
plete 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.
18
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch--never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts, then
relax. Repeat 3 times. Stretches: 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.
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 ten-
dons, bend your back leg as well. Stretches: Calves, achilles ten-
dons and ankles.
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 but-
tocks as possible. Hold for 15 counts, then relax. Repeat 3 times for
each leg. 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.
19
PART LIST--Model No. 831.294231 Ro2o4A
Key Key Key
No. Qty. Description No. Qty. Description No. Qty. Description
1 1
2 18
3 1
4 1
5 5
6 1
7 1
8 1
9* 1
10 1
11 1
12 2
13 5
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
2
4
1
1
1
1
2
1
2
1
2
1
6
2
1
1
1
1
2
1
1
1
4
6
8
2
Hood 40 1
3/4" Screw 41 1
Motor Belt 42 1
Motor Tension Bolt 43 1
3/8" Washer 44 1
Motor Star Washer 45 2
Flywheel 46 1
Motor 47 1
Motor Assembly 48 1
Reed Switch 49 2
Latch Warning Decal 50 1
Frame Spacer 51 1
Frame Pivot 52 1
Nut/Motor Nut 53 1
Frame Pivot Bolt
Walking Platform 54 2
Screw 55 2
Left Foot Rail 56 1
Front Roller/Pulley 57 4
Magnet 58 12
Motor Pivot Bolt 59 1
Motor Bracket Bolt 60 1
Right Foot Rail 61" 2
Endcap
Belly Pan Clip 62 2
Front Roller 63 2
Adjustment Bolt 64 2
Hand Weight (3 Ibs) 65 4
Decal Plate 66 2
Ground Screw 67 1
Upright Insert
Motor Tension Nut 68 4
Storage Latch 69 1
Latch Catch 70 1
Right Rear 71 1
Endcap Pad 72 1
Wheel Nut 73 4
Static Decal 74 1
Choke 75 1
Electronic Bracket
Plastic Stand-off 76 2
3/4" Bolt 77 1
Washer
Crossbar Screw 78 1
Crossbar
5/32" Allen Wrench 79
Wire Harness 80
Console 81
Wire Cover 82
Hand Weight (5 Ibs) 83
Bookrack 84
Console Base 85
1/2" Silver Screw 86
1/2" Console Screw 87
Key/Clip 88
Incline Motor 89
Incline Bracket 90
Incline Motor 91
Bolt (Top) 92
Lift Frame Bolt
Lift Frame Nut 93
Motor Controller Wire 94
Base Pad 95
3/4" Tek Screw 96
Controller 97
Lift Frame 98
Extension Leg 99
Assembly 100
Warning Decal 101
Extension Leg 102
3 1/2" Bolt 103
Base Endcap 104
Wheel #
Console Warning #
Decal #
8" Cable Tie #
Base #
Grommet #
Left Handrail #
Right Handrail #
Cage Nut
Left Foot Rail Endcap
1/2" Silver Ground
Screw
Handrail Cap
Incline Motor
Bolt (Bottom)
Reset/Off
Circuit Breaker
1 Power Cord
1 Power Cord Grommet
1 Belly Pan
2 Belt Guide
4 Belt Guide Screw
2 Plastic Fastener
2 Isolator Cushion
1 Frame
4 Releasable Tie
1 Incline Motor Wire
2 Cable Tie Clamp
1 Ground Wire
1 Left Rear Endcap Pad
2 Rear Roller
Adjustable Bolt
1 Right Rear Endcap
1 Allen Wrench
1 Left Rear Endcap
1 Walking Belt
1 Walking Platform
1 Right Foot Rail
1 Power Board w/Clips
1 Rear Roller
2 Plastic Tie
6 Rear Endcap Screw
1 Motor Mount Bracket
2 Hand Weight (2 Ibs)
1 8" Blue Wire, 2F
1 4" Blue Wire, 2F
1 4" Blue Wire, M/F
1 4" White Wire, M/F
1 8" White Wire, 2F
1 8" Green Wire, 2 Ring
1 8" Red Wire, M/F
1 User's Manual
*Includes all parts shown in the box
#These parts are not illustrated
if a part is missing, call toll=free
1=888=533=1333.
43
46
95
102
,/
92
41
t
94
73
92
12
\
2
74.
100
26
14
69
70
55
/
45 /
24
104 24 46
0
f'O
0
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.
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(1-800-469-4663) (U.S.A. andCanada)
www.sears.com www.sears.ca
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
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www.sears.com
To purchase a protection agreement (U.S.A.)
or maintenance agreement (Canada) on a product serviced by Sears:
1-800-827-6655 (U.S.A.) 1-800-361-6665 (Canada)
Para pedir servicio1.888.SU.ROGARsMdereparaci6n a dom(1.888.784-6427)icilio, y para ordenar piezas: _
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® Marca Registrada / TMMarca de F&brica / SMMarca de Servicio de Sears, Roebuck and Co.
f
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
J
J
Part No. 209661 R0204A Printed in USA © 2004 Sears, Roebuck and Co.
