ProForm 490GS 831.299371 User guide

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Page 1

Model No. 831.299371

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Serial No.

The serial number is found in the location shown below. Write the serial number in the space above for future reference.

Serial

Number

Decal

USER'S MANUAL

SEARS, ROEBUCK AND CO.

HOFFMAN ESTATES, IL 60179

CAUTION

Read all precautions and instructions in this manual before using this equipment. Save this manual for future reference.

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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.

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.

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.

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.

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.

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.

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. To purchase a surge supressor, see your local PROFORM dealer or call 1-800-3667278 and order part number 14657.

8. Never allow more than one person on the treadmill at a time.

12. Keep the power cord and the surge suppressor away from heated surfaces.

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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.

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.

19. When folding or moving the treadmill, make sure that the storage latch is fully closed.

20. Inspect and tighten all parts of the treadmill every three months.

15. The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed.

16. The pulse sensor is not a medical device. Various factors, including the user's movement, 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.

17. Never leave the treadmill unattended while

it is running. Always remove the key and unplug the power cord when the treadmill is not in use.

18. Do not attempt to raise, lower, or move the

treadmill until it is properly assembled. (See

21. Never drop or insert any object into any opening.

22. 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.

23. This treadmill is intended for in-home use

only. Do not use this treadmill in any commercial, rental, or institutional setting.

WARNING: Before beginning this or any exercise program, consult your physician. This

is especially important for persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. SEARS assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

SAVE THESE INSTRUCTIONS

The decal shown below 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.

Note: The decal is shown at 38% of actual size.

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BEFORE YOU BEGIN

Thank you for selecting the new PROFORM¨490GS treadmill. The 490GS 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 490GS can be folded up, requiring less than half the floor space of other treadmills.

For your benefit, read this manual carefully before using the treadmill. If you have additional questions,

please call our toll-free HELPLINE at 1-800-736-6879,

Pulse Sensor

Storage Latch

Handrail

Key/Clip

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 831.299371. The serial number can be found on a decal attached to the treadmill (see the front cover of this manual for the location).

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

Console

Water Bottle Holder

(Bottle not included)

LEFT SIDE

Walking Belt

Foot Rail

Rear Roller Adjustment Bolts

BACK

Upright

RIGHT SIDE

Circuit

Breaker

Power

Cord

Cushioned Walking Platform

for maximum exercise comfort

Incline Leg

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Handrail Washer (75)Ð2

Handrail Bolt (74)Ð2

Extension Leg Screw (53)Ð2

Screw (3)Ð2

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.

1. With the help of a second person, carefully raise the Uprights (11) until the treadmill is in the position shown.

2. Insert one of the Extension Legs (34) into the treadmill as shown. (Note: It may be helpful to tip the Uprights [11] in the direction shown by the arrow as you insert the Extension Leg.) 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.

Attach the other Extension Leg (34) in the same way.

Note: One replacement Base Pad (40) may be included. Use the extra Pad if one becomes worn or needs to be replaced.

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3. Hold one of the Handrails (1) at an angle as shown and insert the upper end as far as possible into the right Upright (11). Keep the lower end of the Handrail away from the treadmill to avoid scratching the finish. Next, rotate the lower end of the Handrail to the position shown by the dotted line.

Slide the other Handrail into the left side as described above.

3a.With the help of a second person, carefully tip the

Uprights (11) down so the Extension Legs (34) are vertical as shown.

Tighten a Handrail Bolt (74) with a Handrail Washer (75) into the left Extension Leg (34) and the lower end of the left Handrail (1) as shown. Note: To align the hole in the Handrail with the hole in the Extension Leg, it may be necessary to have a second person stand on the treadmill and lift the Handrail.

Next, tighten a Handrail Bolt (74) with a Handrail Washer (75) into the right Extension Leg (34) and the lower end of the right Handrail (1).

With the help of a second person, carefully raise the Uprights (11) back to the vertical position.

4. The console requires three "AA" batteries (not included). Alkaline batteries are recommended. To install batteries, first touch one of the Handrails (1) to dis- charge any static. Next, open the battery cover as shown. 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 in the far right drawing. Be sure that the tab locks into place.

5. Attach the Storage Latch (14) to the left Upright (11) with two Screws (3). Be careful not to overtighten the

Screws.

6. Make sure that all parts are tightened before you use the treadmill. Keep the included allen wrench in a se-

cure location. The allen wrench is used to adjust the walking belt (see page 13). To protect the floor or carpet, place a mat under the treadmill.

Battery

Cover

Batteries

Battery

Cover Tab

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OPERATION AND ADJUSTMENT

THE PERFORMANT LUBETMWALKING BELT

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.

HOW TO PLUG IN THE POWER CORD

DANGER: Improper connection

of the equipment-grounding conductor can result in an increased risk of electric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the productÑif it will not fit the outlet, have a proper outlet installed by a qualified electrician.

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).

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.

Grounded Outlet Box

Surge Suppressor

Grounding Pin

Grounded Outlet

Grounded Outlet Box

Adapter

Lug

Metal Screw

Grounding Plug

Surge Suppressor

To purchase a surge supressor, see your local PROFORM dealer or call 1-800-366-7278 and order part number 14657. 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.

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.

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.

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CONSOLE DIAGRAM

Note: If there is a thin sheet of clear plastic on the face of the console, remove it before operating the console.

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 lower right) while using the treadmill. When the key is removed from the console, the walking belt will stop.

¥ Adjust the speed in small increments.

¥ 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.

STEP-BY-STEP CONSOLE OPERATION

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, and slide the clip onto the waistband of your clothing.

Follow the steps below and on the page 9 to operate the console.

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.

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.

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Start the walking belt.

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.

To stop the walking belt, step onto the foot rails and slide the speed control to the RESET position.

Adjust the incline of the treadmill as desired.

To change the incline of the treadmill, press the top or bottom of the incline control until the desired incline level is reached.

Follow your progress with the four displays.

SPEED displayÑThis

display shows the speed of the walking belt, in miles per hour.

TIME displayÑThis display shows the elapsed time.

DISTANCE displayÑ This display shows the distance that you have walked or run, in miles.

Measure your pulse, if desired.

To measure your pulse, stand on the foot rails and place both thumbs on the pulse sensors as shown. The pulse sensors are pressure activatedÑfully press them down. Do not press

too hard, or the circulation in your thumbs will be restricted, and your pulse will not be detected. Next, raise

your thumbs slightly until the heart-shaped indicator in the pulse display flashes steadily. Hold your thumbs at this level. After a few seconds, three dashes will appear in the display and your pulse will be shown. Hold your thumbs on the sensor for another 15 seconds for the most accurate reading.

If the displayed pulse appears to be too high or too low, or if your pulse is not displayed, lift your thumbs off the sensors and allow the display to reset. Press down again on the sensors as described above.

Make sure that your thumbs are positioned as shown, and that you are applying the proper amount of pressure. Try the pulse sensor several times until you become familiar with it. Remember to stand still while measuring your pulse.

When you are finished exercising, stop the

walking belt and remove the key.

Sensors

Indicator

CALS/FAT CALS PULSE 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. Note: This display also shows your pulse when the pulse sensor is used.

To reset the displays at any time, press the ON/RESET button.

Arrow

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: To conserve the batteries, the displays will automatically turn off any time that the walking belt is stopped and the ON/RESET button is not pressed for five minutes.

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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

HOW TO MOVE THE TREADMILL

Before moving the treadmill, convert the treadmill to the storage position as described above. Make sure that the stor-

age 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. 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 tread-

mill until it is resting in the storage position.

Catch

Base

Front Wheels

Page 11

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.

2. Hold the treadmill firmly with both hands, and lower the

treadmill to the floor. To decrease the possibility of in-

jury, bend your legs and keep your back straight.

Storage Latch

Unlatched

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TROUBLE-SHOOTING

Tripped

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 8.

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.

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 8.

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 assembly step 4 on page 6. Most problems are the result of drained

batteries.

b. Remove the key from the console and UNPLUG 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 (33) 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.

Tripped

Top

View

Reset

1/8Ó

4. SYMPTOM: THE PULSE DISPLAY ON THE CONSOLE DOES NOT FUNCTION PROPERLY

a. Wash your hands prior to using the pulse sensor. Clean the sensor with a damp cloth and a little dish soap.

b. Make sure that there is not a bright light or direct sunlight shining directly on the pulse sensor.

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5. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON

a. Use only a UL-listed surge suppressor, 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.

c. If the walking belt still slows when walked on, please call our toll-free HELPLINE.

6. SYMPTOM: THE WALKING BELT IS OFF-CENTER

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.

2ÓÐ3Ó

Rear Roller Adjustment Bolts

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.

Page 14

CONDITIONING GUIDELINES

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 preexisting health problems.

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

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 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 the low end of your training zone. (See pages 8 and 9.)

Aerobic Exercise

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.

To find the proper heart rate for you, first find your age on the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your Òtraining zone.Ó The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for aerobic exercise; the highest number is the recommended heart rate for 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 middle of your training zone. (See pages 8 and 9.)

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. Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-upÑStart each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training zone exerciseÑAfter warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exerciseÑnever hold your breath.

To measure your heart rate, use the pulse sensor on the console. If your heart rate is too high or too low, adjust the speed and incline of the treadmill as needed.

A cool-downÑFinish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent postexercise problems.

Page 15

Exercise Frequency

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be-

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the drawings at the right. Move slowly as you stretchÑnever 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 both legs. Stretches: Hamstrings, lower back and groin.

tween workouts. After a few months, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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 both legs. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons 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 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.

Page 16

PART LISTÑModel No. 831.299371 R0100A

Key No. Qty. Description

1 2 Handrail 2 1 Key/Clip 3 8 Screw 4 1 Battery Cover 5 2 Foot Rail 6 1 Lift Motor 7 1 Incline Control 8 1 Speed Potentiometer

9 1 Speed Control Knob 10* 1 Console Assembly 11 1 Upright Base 12 1 Motor Belt 13 11 Small Screw 14 1 Storage Latch 15* 1 Pulse Bar 16 7 8Ó Cable Tie 17 1 Motor Swivel Nut 18 1 Pulley/Flywheel/Fan 19 1 Motor 20* 1 Motor/Pulley/Flywheel/Fan 21 1 Wire Harness 22 6 Hood Screw 23 1 Motor Hood 24 1 Hood Shield 25 8 Small Screw 26 1 Controller 27 1 Motor Swivel Bolt 28 1 Motor Tension Nut 29 1 Motor Tension Star Washer 30 1 Motor Tension Washer 31 5 Motor Tension Bolt/Leg Bolt 32 1 Incline Stop Bracket 33 9 Reed Switch Screw/Belly Pan Screw 34 2 Extension Leg 35 1 Allen Wrench 36 2 Wheel Bolt 37 2 Wheel 38 8 Wheel Nut/Lift Nut 39 7 Washer 40 4 Base Pad 41 2 Handrail Endcap 42 1 Latch Catch 43 1 Reed Switch Clip 44 1 Reed Switch 45 1 Magnet 46 1 Console Base

Key No. Qty. Description

47 2 Frame Pivot Spacer 48 4 Platform Screw 49 4 Isolator 50 1 Front Roller/Pulley 51 1 Front Roller Adj. Bolt 52 2 Incline Wheel 53 2 Extension Leg Screw 54 1 Power Cord 55 1 Power Cord Grommet 56 1 Circuit Breaker 57 2 Frame Pivot Washer 58 2 Frame Pivot Bolt 59 1 Frame Guide 60 1 Motor Belly Pan 61 5 Cable Tie Clamp 62 4 Rear Platform Screw 63 3 Releasable Tie 64 1 Choke 65 2 Belt Guide 66 4 Belly Pan Fastener 67 1 Walking Belt 68 1 Walking Platform 69 1 Belly Pan 70 8 Electronics Screw/Belt Guide Screw 71 1 Incline Wire Harness 72 2 Rear Isolator 73 8 Isolator Screw 74 2 Handrail Bolt 75 3 Handrail Washer/Pulse Bar Washer 76 1 Left Front Endcap 77 2 Incline Wheel Bolt 78 1 Right Front Endcap 79 2 Incline Wheel Nut 80 1 Ground Wire 81 2 Ground Screw 82 1 Incline Leg 83 2 Rear Roller Adj. Bolt 84 1 Rear Endcap 85 1 Latch Decal 86 1 Rear Roller 87 1 Frame 88 1 Pulse Bar Bolt

# 1 8Ó White Wire, Pigtail

# 1 UserÕs Manual * Includes all parts shown in the box # These parts are not illustrated

Page 17

10*

20*

15*

EXPLODED DRAWINGÑModel No. 831.299371 R0100A

Page 18

Model No. 831.299371

The model number and serial number of your PROFORM¨490GS treadmill are listed on a decal attached to the frame. See the front cover of this manual to find the location of the decal.

QUESTIONS?

If you find that:

¥ you need help assembling or

operating the PROFORM 490GS treadmill

¥ a part is missing

¥ or you need to schedule repair

service

call our toll-free HELPLINE

1-800-736-6879

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

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.

When requesting help or service, or ordering parts, please be prepared to provide the following information:

¥ The NAME OF THE PRODUCT (PROFORM¨490GS treadmill)

¥ The MODEL NUMBER OF THE PRODUCT (831.299371)

¥ The KEY NUMBER AND DESCRIPTION OF THE PART (see the

EXPLODED DRAWING and PART LIST included in this manual)

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