Freespirit 831.30682-1, CrossTrainer 970 User Manual

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Model No. 831.30682-1

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Serial No.

Serial Number Decal

If you are MISSING PARTS or

require INFORMATION on how

to operate this product, call

1-888-936-ICON

(1-888-936-4266).

To schedule REPAIR SERVICE

or to purchase parts,

call SEARS toll-free at:

1-800-4-MY-HOME

(1-800-469-4663)

24 hours a day, 7 days week.

USER’S MANUAL

CAUTION

Read all precautions and instruc tions in this manual before using this equipment. Keep this manual for future reference.

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

HOW TO USE THE RECUMBENT CYCLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9

RECUMBENT

WEIGHT BENCH EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20

MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22

EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .23

HOW TO ORDER REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

CYCLE EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .20

IMPORTANT PRECAUTIONS

WARNING:To reduce the risk of serious injury, read the following important precau-

tions before using the crosstrainer.

1. Read all instructions in this manual before using the crosstrainer.

2. It is the responsibility of the owner to ensure that all users of the crosstrainer are adequately informed of all precautions.

3. The crosstrainer is intended for home use only. Do not use the crosstrainer in a commercial, rental, or institutional setting.

4. Place the crosstrainer on a level surface, with a mat beneath it to protect the floor or carpet. Keep the crosstrainer indoors, away from moisture and dust.

5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.

6. Keep children under age 12 and pets away from the crosstrainer at all times.

7. The crosstrainer should not be used by persons weighing more than 115 kg (250 lbs.).

that could become caught on the crosstrainer. Always wear shoes for foot protection.

9. Before using the weight bench, always adjust the seat to the farthest forward position. Never sit on the backrest or the headrest; doing so could cause the crosstrainer to tip, resulting in injury.

10. Keep your back straight when using the crosstrainer; do not arch your back.

11. The crosstrainer includes three pairs of hand weights. Do not use other weights with the crosstrainer.

12. When you stop pedaling, allow the pedals to slowly come to a stop.

13. The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

8. Wear appropriate exercise clothing when using the crosstrainer; do not wear clothing

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.

14. If you feel pain or dizziness while exercising, stop immediately and begin cooling down.

BEFORE YOU BEGIN

Congratulations for selecting the new FREESPIRIT

crosstrainer. The unique FREESPIRIT

970

combines a comfortable recumbent cycle with a convenient weight bench to let you enjoy both aerobic exercise and strength training exercise in the convenience of your home.

For your benefit, read this manual carefully before you use the crosstrainer. If you have questions after

reading this manual, please call ou r ma n uf ac t ur e’s Customer Service Department toll-free at

Headrest

CAUTION Decal 1

CAUTION

Decal 3

Backrest

1-888-936-4266, Monday through Friday 8h00 until 18h30 eastern time (excluding holidays).

To help us assist you, please note the product model number and serial number before calling. The model number is 831.30682-1. The serial number can be found on a decal attached to the crosstrainer (see the front cover of this manual for the location of the decal).

Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.

Water Bottle Holder

Bookrack

Console

Handgrip Pulse Sensor

Adjustment Knob

Seat

Seat Handle Adjustment Pin

CAUTION Decal 2

Hand W

eights

Note: The decals are

shown at

not

size.

actual

Wheel

Leveling Foot

Pedal/Strap

Adjustment Knob

CAUTION: The decals shown below are found on the crosstrainer in the locations indicated above. If a decal is missing or illegible, call toll-free 1-888-936-4266 to order a free replacement decal. Apply the decal in the location shown.

2 31

ASSEMBLY

M10 x 112mm Carriage Bolt (65)–2

M4 x 16mm

Screw (73)–1

M10 Zinc Nylon

Locknut (66)–2

M10 Nylon Black

Locknut (63)–2

M6 Flat

Washer (71)–3

M10 x 27mm Button

Screw (76)–3

M10 x 45mm Button

Screw (74)–2

M10 x 52mm Button Bolt (68)–2

M10 Zinc Split

Washer (85)–2

M10 Black Split

Washer (77)–3

1/2” x 70mm Bolt (51)–1

1/2” Nylon

Locknut (52)–1

M6 x 50mm Screw

(69)–3

M6 x 25.4mm Button

Screw (79)–1

M6 x 16mm

Screw (64)–5

Assembly requires two persons. Place all parts of the crosstrainer in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. In addition to the included

allen wrenches, assembly requires a phillips screwdriver and a rubber mallet .

As you assemble the crosstrainer, use the drawings below to identify the small parts used in assembly. The number in parenthesis below each drawing refers to the key number of the part, from the PART LIST on page

22. The second number refers to the quantity used in assembly.

assembled for shipping. If a part is not in the parts bag, check to see if it has been pre-assembled.

Note: Some small parts may have been pre-

, an adjustable wrench

1. While another person lifts the front of the Frame (1) slightly, attach the Front Stabilizer (2) to the Frame with two M10 x 1 M10 Nylon Black Locknuts (63).

Front Stabilizer is turned so the Wheels (30) are not touching the floor.

12mm Carriage Bolts (65) and two

Make sure that the

2. Orient the Frame Rail (3) as shown, with the hexago-

nal holes in the indicated position. Insert the end of the Frame Rail into the Rear Stabilizer Covers (7, 8) as shown. Attach the Rear Stabilizer Covers with two M10 x 45mm Button Screws (74).

3. Locate the Knob (not shown) on the Seat Carriage (4). Turn the Knob counterclockwise two or three turns to loosen it. Next, pull the Knob, slide the Seat Carriage onto the Frame Rail (3), and then release the Knob. Make sure that the Seat Carriage is oriented as shown.

Move the Seat Carriage back and forth slightly until it locks into position. Then, tighten the Knob.

Slide the Frame Rail (3) onto the indicated round tubes on the Frame (1). Attach the Frame Rail with two M10 x 52mm Button Bolts (68), two M10 Zinc Split Washers (85), and two M10 Zinc Nylon Locknuts (66).

Hexagonal

Holes

7, 8

Knob

Set the six Hand Weights (not shown) on the Rear Stabilizer Covers (7, 8) as shown on page 3.

4. With the help of a second person, slide the Backrest

Frame (5) onto the top of the Seat Carriage (4). Next, slide the bracket on the Seat Frame (6) over the rounded brackets on the Backrest Frame. Align the indicated holes in the Seat Frame, the Backrest Frame, and the Seat Carriage, and insert the 1/2” x 70mm Bolt (51) into the holes. Then, tighten the 1/2” Nylon Locknut (52) onto the Bolt.

Pivot the Backrest Frame (5) up until it is nearly vertical. Insert the Adjustment Pin (29) into the lowest hole in the rounded brackets on the Backrest Frame and through the corresponding hole in the Seat Carriage (4).

7, 8

Align these holes

5. Attach the Seat (12) to the Seat Frame (6) with three M6 x 16mm Screws (64).

6. Attach the Backrest (10) to the Backrest Frame (5) with two M6 x 16mm Screws (64), an M6 x 50mm Screw (69), and an M6 Flat Washer (71).

Attach the Headrest (11) to the Backrest Frame (5) with two M6 x 50mm Screws (69) and two M6 Flat Washers (71).

7. While another person holds the Upright (13) in the position shown, connect the Upper Wire Harness (35) to the Lower Wire Harness (36). Carefully pull the

upper end of the Upper Wire Harness to remove any slack from the Wire Harnesses.

Turn the Knob (not shown) on the right side of the Frame (1) counterclockwise two or three turns to loosen it. Next, pull the Knob, insert the Upright (13) into the Frame, and then release the Knob. Move the Upright

up and down slightly until it locks into position. Be careful to avoid pinching the W

36). Tighten the indicated M6 x 25.4mm Button Screw

(79) into the slot in the side of the Upright.

ire Harnesses (35,

Be careful to avoid

pinching the Wire

Harnesses (35, 36).

Slot

Knob

Connect the wire harness on the Handgrip Pulse

8. Sensor (15) to the indicated wire harness on the Console (16). Insert both wire harnesses into the opening in the bottom of the Console. tube on the Handgrip Pulse Sensor into the opening in the bottom of the Console. Be careful not to pinch the

wire harnesses.

Refer to the inset drawing. Tighten an M4 x 16mm Screw (73) into the indicated bracket on the Console (16) and into the metal tube on the Handgrip Pulse Sensor (15).

Snap the bookrack onto the Console (16) in the indicated location.

Then, insert the metal

Bookrack

Metal

Tube

9. The Console (16) requires four “D” batteries (not included); alkaline batteries are recommended. Press the tab on the battery cover cover. Insert four batteries into the battery compart-

Make sure that the batteries are oriented as

ment.

shown by the diagram inside the battery compartment. Reattach the battery cover.

, and lift off the battery

Battery

Cover

Batteries

Tab

10. While another person holds the Console (16) in the

position shown, connect the wire harness on the Console to the Upper Wire Harness (35). Insert the excess wire harness into the Upright (13).

Attach the Console (16) to the Upright (13) with three M10 x 27mm Button Screws (76) and three M10 Black Split Washers (77). Be careful to avoid pinch-

ing the wire harnesses.

11. Identify the Left Pedal (24), which is marked with an

“L”. Using an adjustable wrench, firmly tighten the Left Pedal counterclockwise into the Left Crank Arm (42). Tighten the Right Pedal (not shown) clockwise into the Right Crank Arm (not shown) in the same way. Important: Tighten both Pedals as firmly as

possible. week, retighten the Pedals. For the best performance, the Pedals must be kept properly tightened.

After using the crosstrainer for one

Wire Harness

Adjust the Left Pedal Strap (25) to the desired position and press the end of the Strap onto the tab on the Left Pedal (24). Adjust the Right Pedal Strap (not shown) in the same way.

12.Make sure that all parts of the crosstrainer are properly tightened. Note: Some hardware may be left

over after assembly is completed. crosstrainer.

24 Tab

o protect the floor or carpet from damage, place a mat under the

INSTALLING THE RECEIVER FOR THE OPTIONAL CHEST PULSE SENSOR

If you purchase the optional chest pulse sensor (refer to page and the short jumper wire included wi th t he c hes t pu lse sen sor.

1. Remove the two short screws and the two long screws from the back of the Console (16). Lift off the front of the Console.

2. Plug the short jumper wire (A) into the indicated jack on the Console (16). Connect the other end of the short jumper wire to the wire on the receiver (B). Note: Any other wires included with the chest pulse sensor can be discarded.

Next, peel the paper off the adhesive pad on the back of the receiver (B). Orient the receiver as shown, and press it onto the Console (16) in the indicated location.

18), follow the steps below to install the receiver

Short

Screws

Long

Screws

Jack

Lift

Here

Cylinder

Refer to step 1 above. Reattach the front of the Console (16) with the short and long screws. Make

sure that no wires are pinched.

HOW TO USE THE RECUMBENT CYCLE

The crosstrainer features a recumbent cycle for aerobic exercise, and a convenient weight bench for strength training exercise. To use the recumbent cycle, refer to pages 9 to 19. To use the weight bench, refer to page 20.

HOW TO ADJUST THE BACKREST

When the recum bent cycle is used, the backrest should be in the upright position. To adjust the backrest, first pull out the adjustment pin. Raise the backrest until it is nearly vertical, and then insert the adjustment pin into the indicated hole in the rounded brackets and the corresponding hole in the seat carriage.

HOW TO ADJUST THE SEAT

For effective exercise, the seat should be in the proper position. As you pedal, there should be a slight bend in your knees when the pedals are in the farthest position. To adjust the seat, first turn the indicated adjustment knob counterclockwise two or three turns to loosen it (if the knob is not loosened enough, it may scratch the rail). Next, pull the knob, slide the seat car riage to the desired position, and then release the knob.

Move the seat carriage back and forth slightly

until it locks into position. Then, turn the knob clock

wise until it is tight.

Back-

rest

Brackets

Seat

Carriage

Rail

Seat

Carriage

Knob

HOW TO ADJUST THE UPRIGHT

The upright can be adjusted to the height that is the most comfortable for you. To adjust the upright, first turn the indicated adjustment knob counterclockwise two or three turns to loosen it (if the knob is not loosened enough, it may scratch the upright). Next, pull the knob, slide the upright to the desired height, and then release the knob.

up and down slightly until it locks into position. Then, turn the knob clockwise until it is tight. IMPORTANT: After you adjust the upright, make sure that your knees will not touch the handgrip pulse sensor when you pedal.

HOW TO ADJUST THE PEDAL STRAPS

To adjust the pedal straps, first pull the ends of the straps off the tabs on the pedals. Adjust the straps to the desired positions, and then press the ends of the straps back onto the tabs.

HOW T

The included hand weights can be used for a variety

of strength training exercises with the weight bench (refer to page 20). In addition, the hand weights can be used with the recumbent cycle. As you pedal, press

the hand weights over your head, raise the hand weights out to your sides until your hands are level with your shoulders, or do arm curls with the hand weights.

O USE THE HAND WEIGHTS

Upright

Move the upright

Strap

Knob

Tab

A B C D

FEATURES OF THE CONSOLE

The advanced console offers a selection of features designed to make your workouts more enjoyable and effective. When the manual mode of the console is selected, the resistance of the crosstrainer can be adjusted with a touch of a button. As you exercise, the console will provide continuous exercise feedback. You can even measure your heart rate using the builtin handgrip pulse sensor. (For information about an optional chest pulse sensor, refer to page 18.)

The console also offers eight Smart workout programs. Each program automatically changes the resistance of the crosstrainer and prompts you to increase or decrease your pace as it guides you through an effective workout.

The console also features new iFIT technology. IFIT.com technology is like having a personal trainer right in your home. Using a stereo audio cable (available at electronics stores), you can connect the crosstrainer to your home stereo, portable stereo,

.com interactive

or computer and play special iFIT.com CD programs (CD’s are available separately). IFIT.com CD programs automatically control the resistance of the crosstrainer and prompt you to vary your pace as a personal trainer coaches you through every step of your workout. High-energy music provides added motivation. Each CD features two programs designed by certified personal trainers.

In addition, you can connect the crosstrainer to your VCR and TV and play iFIT.com video programs (videocassettes are available separately). Video programs offer the same benefits as iFIT.com CD programs, but add the excitement of working out with a class and an instructor

With the crosstrainer connected to your computer, you can also go to our new W access audio programs and video programs directly from the internet.

o purchase iFIT

T call toll-free 1-888-936-4266.

eb site at www

.com CD’

s and videocassettes,

.iFIT.com and

CONSOLE DESCRIPTION

Refer to the drawing on page 10. Note: If there is a thin sheet of clear plastic on the face of the console, remove it.

resistance level, calories, fat calories, or heart rate) is currently shown. Note: When the distance is shown, the word Miles or the letters Kms will appear; when your speed is shown, the letters MPH or Km/H will appear

A. Exercise feedback display—This display features

seven modes that give you instant exercise feedback: your current speed, the elapsed time (or the time remaining in a Smart program), the distance that you have pedaled, the resistance level, the approximate numbers of calories and fat calories you have burned (see Fat Burning on page 19), and your heart rate (when you use the handgrip pulse sensor or the optional chest pulse sensor). If the scan mode is selected, the display will change from one mode to the next every six seconds. Or, you can select a single mode for continuous display.

Note: The console can show speed and distance in either miles or kilometers. To change the unit of measurement, hold down the On/Reset button for six seconds. The mode indicators (see E below) will show which unit of measurement is selected. When the batteries are replaced, it may be necessary to reselect the desired unit of measurement.

B. Increase and decrease arrows—During Smart pro-

grams and iFIT.com programs, these arrows will prompt you to increase or decrease your pace to match the target pace.

C. Manual mode/program indicators—When a Smart

program is selected, the upper right corner of the display will show a 1, 2, 3, 4, 5, 6, 7, or 8, depending on which Smart program is selected. When the iFIT.com mode is selected, the upper right corner will show the letters IF. When the manual mode is selected, the upper right corner will be blank.

F. Pace indicators—When the manual mode is select-

ed, only the left pace indicator will appear. This indicator shows your exercise pace. As you increase or decrease your pace, the indicator will increase or decrease in height. When a Smart program or the iFIT.com mode is selected, both pace indicators will appear. The left indicator will show your actual exercise pace, and the right indicator will show the current target pace. During the program, the target pace will periodically change; as the right indicator changes in height, simply adjust your pace so that both indicators are at the same height. Important:

The target pace is a goal pace. Your actual pace may be slower than the target pace, especially during the first few months of your exercise program. Make sure to exercise at a pace that is comfortable for you.

G.On/Reset button—When the console is off, pressing

this button will turn on the display. When t he co n so l e is on, pressing this button will reset the display. This button is also used to select the unit of measurement for speed and distance (see Aat the left).

H. Display Mode button—This button is used to select

the feedback modes. The modes will be selected in the following order: scan, speed, time, distance, resistance level, calories, fat calories, and heart rate (when the handgrip pulse sensor or the optional chest pulse sensor is used).

I. + and – buttons—These buttons control the resis-

tance of the crosstrainer. There are ten resistance levels; level 10 is the most challenging.

D. Program profiles—These profiles show how the

resistance of the crosstrainer and the target pace will change during Smart programs. For example, profile number 6 shows that during Smart program 6, the resistance will gradually increase during the first half of the program, and then gradually decrease during the last half; the target pace will alternately increase and decrease throughout the program.

E. Feedback mode indicators—These indicators show

which feedback mode (scan, speed, time, distance,

J. Program button—This button is used to select the

manual mode and Smart programs.

K. IFIT.com button—This button is used to select the

.com mode. The indicator on the button will light

iFIT when the iFIT

To use the manual mode of the console, refer to page 12. T

To use iFIT.com CD’s or videos, refer to page 17. To use a program directly from our Web site, refer to

page 18.

.com mode is selected.

o use a Smart program,

refer to page 13.

HOW T

O USE THE MANUAL MODE

urn on the console.

Note: The console requires four “D” batteries (not included). If you have not installed batteries, refer to step 9 on page 7 and install batteries.

show the resistance level for six seconds. When a Smart program is selected, the display will show the time remaining in the program instead of the elapsed time.

In addition, the left pace indicator will appear in the display to show your exercise pace. As you increase or decrease your pace, the indicator will increase or decrease in height.

To turn on the console, press the On/Reset button or begin pedaling.

Select the manual mode.

Each time the console is turned on, the manual mode will be selected. If a Smart program or the iFIT.com mode has been selected, select the manual mode by pressing the Program button repeatedly until the upper right corner of the display is blank.

Begin exercising and adjust the resistance of

the crosstrainer.

As you exercise, adjust the resistance of the crosstrainer as desired by pressing the + and – buttons. There are ten resistance levels; level 10 is the most challenging. Note: After the buttons are pressed, it will take a few seconds for the selected setting to be reached.

Follow your progress with the feedback modes

and the left bar graph.

When the con sole is turned on, the scan mode will be selected. As you exercise, the display will show your current speed, the elapsed time, the distance that you have pedaled, the current resistance level,

the approximate numbers of calories and fat

and calories you have burned (see Fat Burning on page 19). In addition, your heart rate will be shown when you use the handgrip pulse sensor (refer to step 5 at the right) or the optional chest pulse sensor (refer to page 18). Note: Each time the resistance level changes, the console will

This corner

should be blank

If desired, you can select a single feedback mode for continuous display. Press the Display Mode button repeatedly until only the MPH (or Km/H), Time, Miles (or Kms), Resist., Cals., or Fat Cals. indicator appears in the display. Make sure that the Scan indicator does not appear.

Measure your heart rate if desired.

Note: If you wear the optional chest pulse sensor (see page 18) and hold the handgrip pulse sensor at the same time, the console may not display your heart rate accurately.

If there are thin sheets of plastic on the metal contacts on the handgrip pulse sensor, peel off the plastic. To

use the handgrip pulse sensor, place your hands on the metal contacts. Your palms must be on the upper contacts and your fingers must be touching the lower contacts. Avoid moving your hands. When your pulse is detected, the heart-shaped indicator in the display will flash each time your heart beats. After a moment, two dashes (– –) will appear and then your heart rate will be shown.

For the most accurate heart rate reading, continue to hold the handgrips for about 15 seconds. Note: When you first hold the handgrips, the display will show your heart rate continuously for 15 sec onds. The display will then show your heart rate along with the other feedback modes.

When you are finished exercising, the console

will automatically turn off.

If the pedals are not moved and the console buttons are not pressed for a few minutes, the con-

sole will automatically turn off to conserve the batteries.

Metal

Contacts

HOW T

O USE A SMART PROGRAM

Turn on the console.

Refer to step 1 on page 12.

Select one of the eight Smart programs.

Each time the console is turned on, the manual mode will be selected. To select a Smart program, press the Program button repeatedly until the number 1, 2, 3, 4, 5, 6, 7, or 8 appears in the upper right corner of the display.

The profiles on the right side of the console show how the resistance of the crosstrainer and the target pace will change during the Smart programs. For example, profile number 6 shows that during Smart program 6, the resistance will gradually increase during the first half of the program, and then gradually decrease during the last half; the target pace will alternately increase and decrease throughout the program.

Start the program.

To start the program, simply begin exercising. Each Smart program consists of either twenty or thirty, one-minute periods. One resistance setting and one pace setting are programmed for each period. (The same resistance setting and/or pace setting may be programmed for consecutive periods.)

can change the resistance level by pressing the + and – buttons. However, when the current period of the program is completed, the resistance level will a u t o m a t i c a l l y change if a different resistance setting is programmed for the next period.

The target pace settings for the program will be shown by the right pace indicator in the display. (The left indicator will show your actual exercise pace.) As the right indicator changes in height during the program, simply adjust your pace so that both indicators are at the same height. If your pace is slower than the current target pace, the increase arrow will appear in the display to prompt you to increase your pace; if your pace is faster than the target pace, the decrease arrow will appear.

get pace settings for the program are intended only to provide a goal. Your actual pace may be slower than the target pace settings, especially during the first few months of your exercise program. Make sure to exercise at a pace that is comfortable for you.

During the program, the display will show the time remaining in the program. If you continue exercising after the program is completed, the display will continue to show your exercise feedback.

Follow your progress with the feedback modes.

Increase Arrow

Important: The tar-

Refer to step 4 on page 12.

Measure your heart rate if desired.

See step 5 on page 12.

During the program, the resistance of the crosstrainer will automatically change as shown by the applicable profile on the console. If the current resistance level is too high or too low, you

When you are finished exercising, the console

will automatically turn off.

Refer to step 6 on page 12.

HOW TO CONNECT YOUR CD PLAYER, VCR,

LINE OUT

PHONES

LINE OUT

PHONES

AUDIO OUT

RIGHT LEFT

LINE OUT

PHONES

OR COMPUTER

o use iFIT.com CD’s

, the crosstrainer must be con

nected to your portable CD player, portable stereo, home stereo, or computer with CD player. See pages 14 to 16 for connecting instructions. To use iFIT.com videocassettes, the crosstrainer must be connected to your VCR. See page 16 for connecting instructions.

To use iFIT.com programs directly from our Web site, the crosstrainer must be connected to your home

computer. See page 15 for connecting instructions.

HOW TO CONNECT YOUR PORTABLE CD PLAYER

Note: If your CD player has separate LINE OUT and PHONES jacks, see instruction A below. If your CD player has only one jack, see instruction B.

A. Plug one end of a 1/8” to 1/8” stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your CD player. Plug your headphones into the PHONES jack.

HOW TO CONNECT YOUR PORTABLE STEREO

Note: If your stereo has an RCA-type

AUDIO OUT jack, see instruction A below. If your stereo has a 1/8” LINE OUT jack, see instruction B. If your stereo has only a PHONES jack, see instruction C.

A. Plug one end of a 1/8” to RCA stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the AUDIO OUT jack on your stereo.

A/B

Audio Cable

B. Refer to the drawing above. Plug one end of a 1/8”

to 1/8” stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your stereo.

Audio

Cable

Head-

phones

B. Plug one end of a 1/8” to 1/8” stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into a 1/8” Y-adapter (available at electronics stores). Plug the Y-adapter into the PHONES jack on your CD player. Plug your headphones into the other side of the

-adapter

1/8”

-adapter

Audio Cable

Headphones

C. Plug one end of a 1/8” to 1/8” stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into a 1/8” Y-adapter (available at electronics stores). Plug the Y-adapter into the PHONES jack on your stereo. Plug your headphones into the other side of the Y-adapter.

1/8”

Audio

-adapter

Cable

Headphones

HOW TO CONNECT YOUR HOME STEREO

VCR

Amp

LINE OUT

VCR

Amp

LINE OUT

PHONES

HOW TO CONNECT YOUR COMPUTER

Note: If your stereo has an unused LINE OUT jack, see instruction A below. If the LINE OUT jack is being used, see instruction B.

A. Plug one end of a 1/8” to RCA stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your stereo.

Audio Cable

B. Plug one end of a 1/8” to RCA stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y-adapter. Plug the Yadapter into the LINE OUT jack on your stereo.

If your computer has a 1/8” LINE OUT jack,

Note: see instruction A. If your computer has only a PHONES jack, see instruction B.

A. Plug one end of a 1/8” to 1/8” stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your computer.

Audio

Cable

B. Plug one end of a 1/8” to 1/8” stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into a 1/8” Y-adapter (available at electronics stores). Plug the Y-adapter into the PHONES jack on your computer. Plug your headphones or speakers into the other side of the Y-adapter.

1/8”

Y-adapter

Audio

RCA

-adapter

Audio Cable

Headphones/Speakers

Cable

ire removed from

LINE OUT jack

HOW TO CONNECT YOUR VCR

AUDIO OUT

RIGHT LEFT

VIDEO AUDIO

ANT

. IN

RF OUT

OUT

VIDEO

AUDIO

ANT. IN

RF OUT

OUT

CH 3

Note: If your VCR has an unused

AUDIO OUT jack, see instruction A below. If the AUDIO OUT jack is being used, see instruction B. If you have a TV with a built-in VCR, see instruction B. If your VCR is connected to your home stereo, see HOW TO CONNECT YOUR HOME STEREO on page 15.

A. Plug one end of a 1/8” to RCA stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the AUDIO OUT jack on your VCR.

B. Plug one end of a 1/8” to RCA stereo audio cable

(available at electronics stores) into the jack beneath the console. Plug the other end of the cable into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Yadapter. Plug the Y-adapter into the AUDIO OUT jack on your VCR.

RCA

Y-adapter

Audio

Cable

Wire removed from

AUDIO OUT jack

Audio Cable

HOW TO USE IFIT.COM CD AND VIDEO PROGRAMS

To use iFIT.com CD’s or videocassettes, the crosstrainer must be connected to your portable CD player, portable stereo, home stereo, computer with CD player, or VCR. See HOW TO CONNECT YOUR

PLAYER, VCR, OR COMPUTER on pag e 14 . To

purchase iFIT.com CD’s and videocassettes, call toll-free 1-888-936-4266.

Follow the steps below to use an iFIT.com CD or video program.

Turn on the console.

Refer to step 1 on page 12.

Press the play button on your CD player or

VCR.

moment after the play button is pressed, your

A personal trainer will begin guiding you through your workout. Simply follow your personal trainer’s instructions.

The program will function in almost the same way as a Smart program (refer to step 3 on page 13). However, an electronic “chirping” sound will alert you when the resistance and/or the target pace is about to change.

Note: If the resistance and/or the target pace does not change when a “chirp” is heard:

• Make sure that the indicator on the iFIT.com button is lit.

Select the iFIT.com mode.

Each time the console is turned on, the manual mode will be selected. To select the iFIT.com mode, press the iFIT.com button. The indicator on the button will light and the letters IF will appear in the upper right corner of the display.

Insert the iFIT.com CD or videocassette.

If you are using an iFIT.com CD, insert the CD into your CD player cassette, insert the videocassette into your VCR.

. If you are using an iFIT.com video-

• Adjust the volume of your CD player or VCR. If the volume is too high or too low, the console may not detect the program signals.

• Make sure that the audio cable is properly connected and that it is fully plugged in.

Follow your progress with the feedback modes.

Refer to step 4 on page 12.

Measure your heart rate if desired.

Refer to step 5 on page 12.

When you are finished exercising, the console

will automatically turn off.

Refer to step 6 on page 12.

HOW TO USE PROGRAMS DIRECTLY FROM

OUR WEB SITE

Our Web site at www.iFIT.com allows you to play iFIT.com audio and video programs directly from the internet. To use programs from our Web site, the crosstrainer must be connected to your home computer. See HOW TO CONNECT YOUR COMPUTER on page 15. In addition, you must have an internet connection and an internet service provider. A list of specific system requirements will be found on our Web site.

Follow the steps below to use a program from our Web site.

Turn on the console.

Refer to step 1 on page 12.

Select the iFIT.com mode.

Go to your computer and start an internet

connection.

Follow the on-line instructions to start the

program.

When you start the program, an on-screen countdown will begin.

Return to the crosstrainer and begin exercising.

When the on-screen countdown ends, the pro gram will begin. The program will function in almost the same way as a Smart program (refer to step 3 on page 13). However, an electronic “chirping” sound will alert you when the resistance and/or the target pace is about to change.

Follow your progress with the feedback modes.

Refer to step 4 on page 12.

Measure your heart rate if desired.

Refer to step 5 on page 12.

When you are finished exercising, the console

will automatically turn off.

Refer to step 6 on page 12.

THE OPTIONAL CHEST PULSE SENSOR

The optional chest pulse sensor provides hands-free operation and continuously monitors your heart rate during your workouts on the recumbent cycle. To pur-

chase the optional chest pulse sensor, call tollfree 1-888-936-4266.

Start your Web browser, if necessary, and go

to our W

Follow the desired links on our Web site to

select a program.

Read and follow the on-line instructions for using a program.

eb site at www.iFIT.com.

RECUMBENT CYCLE EXERCISE GUIDELINES

WARNING:

Before beginning this or any exercise program, consult your physician. This is espe cially important for persons over the age of 35 or persons with pre-existing health problems.

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

The following guidelines will help you to plan your workouts using the recumbent cycle. Remember that proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.

your body begin to use stored If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone as you exercise. For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise.

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 intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise.

WORKOUT GUIDELINES

Each workout should include the following three parts: A warm-up, consisting of 5 to 10 minutes of stretching

and light exercise. Aproper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.)

fat calories for energy.

To find the proper heart rate for you, first find your age on the bottom line of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your “training zone”. The lower two numbers are recommended heart rates for fat burning; the highest number is the recommended heart rate for aerobic exercise.

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 energy. Only after the first few minutes of exercise does

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three workouts on the recumbent cycle each week. After a few months of regular exercise, you may complete up to five workouts each week if desired. Not e: You may wish to use the recumbent cycle and the weight bench on alternating days. For example, plan aerobic workouts on Monday plan weight training workouts on Tuesday, Thursday, and Saturday. Make sure to rest for at least one full day each week to give your body time to regenerate.

CAUTION it during the first few months of your exercise pro gram, and to progress at your own pace.

: It is very important to avoid overdoing

, Wednesday, and Friday, and

WEIGHT BENCH EXERCISE GUIDELINES

alternating days. For example, plan weight training

WARNING: Before beginning any

exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

workouts on Tuesday, Thursday, and Saturday, and plan aerobic workouts on Monday Friday. Make sure to rest for at least one full day each week to give your body time to regenerate. CAUTION:

It is very important to avoid overdoing it during the first few months of your exercise program, and to progress at your own pace.

, Wednesday, and

HOW TO ADJUST THE BACKREST

The backrest can be adjusted to any of four positions: the inclined (upright) position, the semi-inclined position, the flat position, and the declined position.

To adjust the backrest, first adjust the seat to the

farthest forward position

THE SEAT on page 9). Next, pull out the adjustment pin. Pivot the backrest to the desired position, and then insert the pin into one of the holes in the rounded brackets and the corresponding hole in the seat carriage (see the inset drawing). Note: When the backrest is in the declined position, the seat will also be declined.

CAUTION: Never sit on the backrest or the headrest; doing so could cause the crosstrainer to tip, resulting in injury.

Brackets

Decline

Flat

Semi-inclined

Inclined

(see HOW TO ADJUST

Seat

Begin each workout with five to eight minutes of stretching and light exercise to warm up. Aproper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

After warming up, perform a selection of weight training exercises. The chart on the backrest shows four exercises that can be performed. Consult a reputable book to find other exercises that can be performed using hand weights and a weight bench. To give balance to your workouts, vary the exercises from workout to workout. Begin with 1 set of 12 repetitions for each exercise. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A“set” is a series of repetitions performed without a pause.) As your fitness level increases, perform 2 or 3 sets for each exercise. Always rest for at least 1 minute after each set. When you can complete 3 sets of 12 repetitions without difficulty, you may choose to use heavier weights.

CAUTION: The crosstrainer includes three pairs of hand weights. Do not use other weights with the crosstrainer.

Finish each workout with five to eight minutes of stretching to cool down. This will increase your flexibility and will help to prevent soreness.

Backrest

STRENGTH TRAINING GUIDELINES

The weight bench can be used for a variety of exercises designed to trim, tone, and strengthen the body. Please read these guidelines before using the weight bench.

It is recommended that your strength training program include 3 workouts each week. Note: use the weight bench and the recumbent cycle on

You may wish to

EXERCISE FORM

For the best results, correct form is important. Maintaining proper form means moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Make sure to perform each exercise with a smooth, steady motion. Exhale as you exert yourself, and inhale as you return to the starting position; never hold your breath.

TED

YING MOTIV

For motivation, try listening to music or watching tele vision while you exercise. Use a calendar to keep a record of your workouts, and record key body mea surements at the end of every month. Remember, the key to lasting results is to make exercise a regular and enjoyable part of your daily life.

MAINTENANCE AND TROUBLESHOOTING

Inspect and tighten all parts of the crosstrainer regularly. Replace any worn parts immediately.

To clean the crosstrainer, use a damp cloth and a small amount of mild soap. Important: To avoid

damage to the console, keep liquids away from the console and keep the console out of direct sunlight.

BATTERY REPLACEMENT

If the console display becomes dim, the batteries should be replaced; most console problems are the result of low batteries. Refer to assembly step 9 on page 7 for replacement instructions. Note: The console requires four “D” batteries.

HOW TO LEVEL THE CROSSTRAINER

After the crosstrainer has been moved to the location where it will be used, make sure that both ends of front stabilizer are touching the floor. If the crosstrainer rocks slightly during use, turn one or both of the leveling feet under the front stabilizer until the rocking motion is eliminated.

Leveling Foot

• Do not hold the metal contacts too tightly; doing so may interfere with heart rate readings.

• For the most accurate heart rate reading, hold the metal contacts for about 15 seconds.

• For optimal performance of the handgrip pulse sensor, keep the metal contacts clean. The contacts can be cleaned with a soft cloth—never use alcohol, abrasives, or chemicals.

HOW TO MOVE THE CROSSTRAINER

Before moving the crosstrainer, remove the hand weights and adjust the seat to the position shown in the drawing below. Then, stand behind the crosstrainer, hold the rail in the indicated location, and lift the rail until the crosstrainer can be moved on the front wheels. Carefully move the crosstrainer to the desired location and then lower it.

the possibility of injury, bend your legs and keep your back straight as you lift the rail and move the crosstrainer; make sure to lift with your legs rather than your back.

Lift

Here

CAUTION: To decrease

Wheel

HANDGRIP PULSE SENSOR TROUBLESHOOTING

• Avoid moving your hands while using the handgrip pulse sensor. Excessive movement may interfere with heart rate readings.

PART LIST—Model No. 831.30682-1 R0204A

Key No. Qty. Description Key No. Qty. Description

1 2 1 Front Stabilizer 3 1 Frame Extension 4 1 Seat Carriage 5 1 Backrest Frame 6 1 Seat Frame 7 1 Rear Stabilizer Cover 8 1 Front Stabilizer Cover

9 1 Rear Stabilizer 10 1 Seat Back 11 1 Headrest 12 1 Seat 13 1 Upright 14 1 Upright Bushing 15 1 Handgrip Pulse Sensor 16 1 Console 17 1 Left Side Shield 18 1 Right Side Shield 19 1 Side Shield Cover 20 2 Seat Carriage Bushing 21 2 Small Hand Weight 22 2 Medium Hand Weight 23 2 Large Hand Weight 24 1 Left Pedal 25 1 Left Pedal Strap 26 1 Right Pedal 27 1 Right Pedal Strap 28 2 Adjustment Knob 29 1 Adjustment Pin 30 2 Wheel 31 1 Left Front Endcap 32 1 Right Front Endcap 33 2 Adjustment Foot 34 1 Adjustment Motor 35 1 Upper Wire Harness 36 1 Lower Wire Harness 37 1 Flywheel 38 1 Magnet 39 40 2 Flywheel Bearing 41 42 43 1 Reed Switch/Wire 44 45

1 Frame

1 1

Flywheel Axle “C” Magnet

Left Crank Crank Bearing Assembly

Crank Shaft

Arm

46 47 1 Return Spring 48 2 M6 Nylon Locknut 49 2 Seat Bushing 50 1 Backrest Frame Endcap 51 1 1/2” x 70mm Bolt 52 1 1/2” Nylon Locknut 53 1 Belt 54 1 Pulley 55 1 M6 x 25mm Bolt 56 2 Flange Screw 57 1 Right Crank Arm 58 2 M6 Eye Bolt 59 1 “U” Bracket 60 4 M6 Nut 61 3 M8 Nylon Locknut 62 2 Flywheel Washer 63 2 M10 Black Nylon Locknut 64 7 M6 x 16mm Screw 65 2 M10 x 112mm Carriage Bolt 66 2 M10 Zinc Nylon Locknut 67 1 “C” Magnet Bracket 68 2 M10 x 52mm Button Bolt 69 3 M6 x 50mm Screw 70 8 M5 x 6mm Screw 71 3 M6 Flat Washer 72 5 M4 x 25mm Screw 73 6 M4 x 16mm Screw 74 2 M10 x 45mm Button Screw 75 4 M4 x 38mm Screw 76 3 M10 x 27mm Button Screw 77 3 M10 Black Split Washer 78 2 M5 Nut 79 1 M6 x 25.4mm Button Screw 80 2 M6 x 72mm Button Screw 81 4 M5 x 12mm Screw 82 1 Reed Switch Clamp 83 4 M5 Nylon Locknut 84 85 2 M10 Zinc Split Washer 86 87

# 1 User’s Manual #

1 Adjustment Cable

2 2

1 1

M4 x 12mm Screw Foam Grip

M6 Large W Allen Wrench

asher

Note: # indicates a non-illustrated part. Specifications are subject to change without notice.

EXPLODED DRAWING—Model No. 831.30682-1 R0204A

HOW TO ORDER REPLACEMENT PARTS

To order replacement parts, simply call our Customer Service Department toll-free at SEARS 1-800-4-MY-HOME (469-4663) or SEARS 1-877-LE-FOYER (533-6937), 24 hours a day following information:

• The MODEL NUMBER of the product (831.30682-1)

, 7 days a week. To help us assist you, please be prepared to give the

• The NAME of the product (FREESPIRIT

• The SERIAL NUMBER of the product (see the front cover of this manual)

• The KEY NUMBER and DESCRIPTION of the part(s) (see the PART LIST on page 22)

CROSSTRAINER 970)

LIMITED WARRANTY, REPAIR PARTS AND SERVICE

WHA T DOES THIS WARRANTY COVER? This warranty covers your SEARS fitness product against defects in material and workmanship when used for the purpose intended, under normal conditions and provided it receives proper care.

HOW LONG DOES THE COVERAGE LAST? This warranty lasts for one year on all parts. The warranty is extended only to the original owner and is not transferable.

SEARS DO? SEARS will provide a replacement part at no charge for any part found defective

WILL

WHA in workmanship or materials during the warranty period.

DOES

WHA (1) used for commercial or other income producing purposes, or (2) subject to misuse, neglect, accident, or unauthorized repairs and alterations. Some provinces do not allow the exclusion or limitation of incidental or consequential damages, so the above limitation or exclusion may not apply to you.

HOW DO YOU GET SERVICE? In order to obtain service as provided by this warranty, contact your nearest Sears Canada, Inc. store, service center or call 1-800-469-4663.

THIS W

ARRANTY NOT COVER? This warranty does not cover fitness products which are

Sears Canada, Inc. • T

oronto, Ontario M5B 2B8

Freespirit 831.30682-1, CrossTrainer 970 User Manual

Specifications and Main Features

Frequently Asked Questions

User Manual