Pro-Form 831.23953.0 User Manual

Model No. 831.23953.0
Serial No.

Write the serial number in the space
above for reference.

Serial Number

Decal (under frame)

• Assembly

• Operation

• Maintenance

• Part List and Drawing

ELLIPTICAL EXERCISER

User's Manual

Sears, Roebuck and Co.
Noffman Estates, IL 60179

TABLE OF CONTENTS

WARNING DECAL PLACEMENT ............................................................... 2

IMPORTANT PRECAUTIONS .................................................................. 3

BEFORE YOU BEGIN ........................................................................ 4

PART IDENTIFICATION CHART ................................................................ 5

ASSEMBLY ................................................................................ 6

HOW TO USE THE ELLIPTICAL .............................................................. 15

FCC INFORMATION ........................................................................ 19

MAINTENANCE AND TROUBLESHOOTING .................................................... 20

EXERCISE GUIDELINES .................................................................... 22

PART LIST ................................................................................ 25

EXPLODED DRAWING ...................................................................... 26

ORDERING REPLACEMENT PARTS ................................................... Back Cover

90 DAY FULL WARRANTY ........................................................... Back Cover

WARNING DECAL PLACEMENT

This drawing shows the location(s) of the
warning decal(s). If a decal is missing or
illegible, call 1=888-533-1333 and request
a free replacement decal. Apply the

decal in the location shown. Note: The
decal(s) may not be shown at actual size.

•Misuse of this machine

may result in serious

injury.

• Read user's manual
prior to use and follow

all warnings and

instructions.

• Do not allow children
on oraround machine.

• Pedals continue to
spin when you stop

pedaling.

, Spinning pedals can

cause injury.

• Reduce pedamspeed
ina controlled manner.

• User weight must not
exceed 250 pounds.

• Replace label if
damaged, iflegible, or

removed. [_

2

iMPORTANT PRECAUTIONS

WARNING: Toreducetheriskofserious oiury,readallimportantprecautionsand

instructions in this manual and all warnings on your elliptical before using your elliptical. Sears
assumes no responsibility for personal injury or property damage sustained by or through the use of
this product.

.

Before beginning any exercise program, 9.

consult your physician. This is especially
important for persons over age 35 or per-
sons with pre=existing health problems. 10.

.

Use the elliptical only as described in this

manual

The elliptical should not be used by persons
weighing more than 250 Ibs. (113 kg).

Wear appropriate clothes while exercising;
do not wear loose clothes that could become

caught on the elliptical. Always wear athletic
shoes for foot protection while exercising.

3. it is the responsibility of the owner to ensure
that all users of the elliptical are adequately
informed of all precautions.

=

The elliptical is intended for home use only.
Do not use the elliptical in a commercial,

rental, or institutional setting.

.

Keep the elliptical indoors, away from mois-
ture and dust. Do not put the elliptical in a
garage or covered patio, or near water.

.

Place the elliptical on a level surface, with at
least 3 ft. (0.9 m) of clearance in the front and

rear of the elliptical and 2 ft. (0.6 m) on each
side. To protect the floor or carpet from dam-
age, place a mat under the elliptical.

.

Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.

.

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

11. Hold the handlebars or the upper body arms
when mounting, dismounting, or using the

elliptical.

12.

The heart rate monitor is not a medical
device. Various factors may affect the accu =

racy of heart rate readings. The heart rate
monitor is intended only as an exercise aid
in determining heart rate trends in general.

13.

The elliptical does not have a freewheel; the
pedals will continue to move until the fly-
wheel stops. Reduce your pedaling speed in

a controlled way.

14.

Keep your back straight while using the ellip-
tical; do not arch your back.

15.

Over exercising may result in serious injury
or death= if you feel faint or if you experience

pain while exercising, stop immediately and
cool down.

3

BEFORE YOU BEGIN

Thank you for selecting the revolutionary PROFORM ®
395 E elliptical. The 395 E elliptical provides an impres-

sive selection of features designed to make your
workouts at home more effective and enjoyable.

For your benefit, read this manual carefully before
you use the elliptical, if you have questions after
reading this manual, please see the back cover of this

Length: 6 ft. 4 in. (193 cm)
Width: 2 ft. 2 in. (66 cm)

Handlebar

Accessory Tray

manual. To help us assist you, note the product model
number and serial number before contacting us. The

model number and the location of the serial number
decal are shown on the front cover of this manual.

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

Console

Heart Rate Monitor

Upper Body Arm

Disc

Handle

Pedal

Wheel

4

PART iDENTiFiCATiON CHART

Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each
drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the

key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it
has been preassembled. Extra parts may be included, if a part is missing, please call 1=888=533=1333.

M8 Jam Nut

(77)-4

M10 x 45mm Screw (75)-6

M8 Washer M8 x 20mm M10 x 20mm

(33)-2 Screw (80)-2 Screw (79)-8

Bolt Set (31)-2

M10 Split

Washer (78)-11

M4 x 16mm

Screw (92)-9

M8 x 45mm Button Bolt (76)-4

M10 x 85mm Screw (82)-4

5

ASSEMBLY

Assembly requires two persons.

Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until you complete all assembly steps.

To identify small parts, see page 5.

.

While a second person lifts the rear of the Frame
(1), attach the Rear Stabilizer (70) to the Frame

with two M10 x 85mm Screws (82).

In addition to the included tool(s), assembly
requires the following tools:

one Phillips screwdriver

Assembly may be easier if you have your own set
of wrenches. To avoid damaging parts, do not use
power tools.

70

.

Orient the Front Stabilizer (73) as indicated by
the sticker.

While a second person lifts the front of the

Frame (1), attach the Front Stabilizer (73) to the
Frame with two M10 x 85mm Screws (82).

82

73 82

6

Orient the Upright (2) and the Shield Cover (37)

3. 3
as shown. Slide the Shield Cover upward onto

the Upright.

Have a second person hold the Upright (2) and
the Shield Cover (37) near the Frame (1).

Locate the wire tie in the lower end of the Upright
(2). Tie the wire tie to the Main Wire (42). Then,
pull the upper end of the wire tie until the Main
Wire is routed through the Upright.

Tip: To prevent the Main Wire (42) from fall-
ing into the Upright (2), secure the Main Wire

with the wire tie.

Wire Tie

Wirq

37

7

.

Tip: Avoid pinching the Main Wire (42). Slide
the Upright (2) onto the Frame (1).

Have a second person hold the Shield Cover
(37) out of the way.

Attach the Upright (2) with five M10 x 20mm
Screws (79) and five M10 Split Washers (78).

Tip: Start all the Screws before fully tighten=
ing them.

Press the Shield Cover (37) into the Left and
Right Shields (44, 45).

.

Orient the Handlebar (39) as shown. Have a
second person hold the Handlebar near the
Upright (2).

Locate the Sensor Wires (93) in the Handlebar
(39). Insert the right Sensor Wire into the right
side of the Upright and insert the left Sensor
Wire into the left side of the Upright. Pull the
Sensor Wires upward out of the top of the
Upright.

Tip: Avoid pinching the wires. Attach the
Handlebar (39) to the Upright (2) with three M10
x 20mm Screws (79).

44 45 79

78

79

93

Avoid pinching

the wires

8

The Console (4) can use four D batteries (not

6. 6
included); alkaline batteries are recommended.

Do not use old and new batteries together or
alkaline, standard, and rechargeable batter-
ies together, iMPORTANT: if the Console has
been exposed to cold temperatures, allow it
to warm to room temperature before inserting
batteries. Otherwise, you may damage the
console displays or other electronic com-
ponents. Remove the battery covers from the
back of the Console, and insert batteries into the
battery compartments. Make sure to orient the
batteries as shown by the diagrams inside
the battery compartments. Then, reattach the
battery covers.

To purchase an optional power adapter, call
the telephone number on the cover of this
manual. To avoid damaging the console,
use only a manufacturer-supplied power
adapter. Plug one end of the power adapter into
the receptacle inside the battery compartment
on the console; plug the other end into an outlet

installed in accordance with all local codes and
ordinances.

Battery

Cover

\

4

y

Cover

ptacle

, Untie and discard the wire tie on the Main Wire

(42).

While a second person holds the Console (4)
near the Upright (2), connect the wires on the
Console to the Main Wire (42) and to the Sensor
Wires (93).

Insert the excess wire into the Upright (2) or into

the Console (4).

Tip: Avoid pinching the wires. Attach the
Console (4) to the Upright (2) with four M4 x

16mm Screws (92).

8. Orient the Rear Console Cover (81) as shown.

Have a second person hold the Rear Console
Cover (81) against the Upright (2) until you com-

plete step 9.

Avoid pinching

the wires

42

2

L92

9

9. Orient the Front Console Cover (32) as shown.

Attach the Rear Console Cover (81) around
the Upright (2) by pressing the hooks on the

Rear Console Cover into the tabs on the Front

Console Cover (32).

Attach the Front Console Cover (32) to the
Upright (2) with two M4 x 16mm Screws (92).

32

10. Identify the Right Upper Body Arm (9), which is
marked with an "R" sticker.

Orient the Right Upper Body Arm (9) and an
Upper Body Leg (6) as shown. Insert the Right
Upper Body Arm into the Upper Body Leg.

Attach the Right Upper Body Arm (9) to the
Upper Body Leg (6) with two M8 x 45mm Button
Bolts (76) and two M8 Jam Nuts (77). Make sure
that the Jam Nuts are inside the hexagonal
holes. Do not fully tighten the Button Bolts

yet.

Assemble the Left Upper Body Arm (8) and
the other Upper Body Leg (6) in the same
way.

10

Hexagonal

Holes

10

11. Using a small plastic bag to keep your fingers
clean, apply a generous amount of the included
grease to the axle on the right side of the
Upright (2).

Slide the Right Upper Body Arm (9) onto the
Upright (2).

Attach the Right Upper Body Arm (9) with an M8
x 20mm Screw (80) and an M8 Washer (33).

Repeat this step on the other side of the
elliptical.

11

Grease

12. Apply a small amount of grease to a Bolt Set
(31).

Hold the end of the Right Pedal Arm (49) inside
the bracket on the right Upper Body Leg (6).

Attach the right Upper Body Leg (6) to the Right

Pedal Arm (49) with the Bolt Set (31).

Repeat this step on the other side of the
elliptical.

Tighten the M8 x 45mm Button Bolts (76).

12

31

Grease

11

13. Identify a Pivot Cover A (19), which has hooks,
and a Pivot Cover B (22), which has tabs.

Attach a Pivot Cover A (19) and a Pivot Cover
B (22) around the Right Upper Body Arm (9) by
pressing the hooks on the Pivot Cover A onto the

tabs on the Pivot Cover B.

Repeat this step on the other side of the
elliptical.

Tip: Make sure that the Pivot Covers (19, 22)

are positioned as shown.

13

//

14. Orient the Rear Upright Cover (3) as shown.

Attach the Rear Upright Cover (3) to the Upright
(2) with three M4 x 16mm Screws (92).

14

92

12

15. Orient the Front Upright Cover (16) as shown.

Attach the Front Upright Cover (16) around the
Upright (2) by pressing the hooks on the Front
Upright Cover onto the tabs on the Rear Upright
Cover (3).

15

16

16. Insert the Accessory Tray (5) into the Rear
Upright Cover (3).

17. Attach a Front Leg Cover (20) and a Rear Leg
Cover (21) around the right Upper Body Leg (6)
by pressing the hooks on the Front Leg Cover
onto the tabs on the Rear Leg Cover.

Repeat this step on the other side of the
elliptical.

16

17

20

13

18. Identify the Right Pedal (13), which is marked
with a "Right" sticker, and orient it as shown.

Attach the Right Pedal (13) to the Right Pedal
Arm (49) with three M10 x 45mm Screws (75)
and three M10 Split Washers (78). Make sure to

use the center hole and the two outer holes
to attach the Right Pedal.

18

13

Repeat this step on the other side of the
elliptical.

75

19. Make sure that all parts of the elliptical are properly tightened. Note: Some hardware may be left over
after assembly is completed. To protect the floor or carpet from damage, place a mat under the elliptical.

49

14

HOW TO USE THE ELLiPTiCAL

HOW TO MOVE THE ELLiPTiCAL

Due to the size and weight of the elliptical, moving
it requires two persons. Stand in front of the ellipti-

cal, hold the upright, and place one foot against one
of the front wheels. Pull on the upright and have a
second person lift the handle on the rear stabilizer until
the elliptical will roll on the wheels. Carefully move the
elliptical to the desired location, and then lower it to the

floor.

HOW TO EXERCISE ON THE ELLiPTiCAL

To mount the elliptical, hold the handlebars or the
upper body arms and step onto the pedal that is in the
lowest position. Then, step onto the other pedal.

Upper Body Arms

Pedals

Lift here

HOW TO LEVEL THE ELLIPTICAL

If the elliptical rocks
slightly on your floor
during use, turn one or
both of the leveling feet

beneath the rear sta-
bilizer until the rocking

motion is eliminated.

Leveling Feet

Place

your foot

Wheel

Push the pedals until they begin to move with a

continuous motion. Note: The pedal discs can turn

in either direction. It is recommended that you
move the pedal discs in the direction shown by the

arrow; however, for variety, you can turn the pedal
discs in the opposite direction.

To dismount the elliptical, wait until the pedals come to
a complete stop. Note: The elliptical does not have
a free wheel; the pedals will continue to move until
the flywheel stops. When the pedals are stationary,
step off the highest pedal first. Then, step off the lowest
pedal.

15

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable.

When you use the manual mode of the console, you
can change the resistance of the pedals with the touch
of a button. As you exercise, the console will provide

continuous exercise feedback. You can even measure
your heart rate using the handgrip heart rate monitor.

The console offers sixteen preset workouts--eight
weight loss and eight performance workouts. Each
preset workout automatically changes the resistance
of the pedals as it guides you through an effective

workout.

You can even connect your MP3 player or CD player
to the console sound system and listen to your favorite
music or audio books while you exercise.

To use the manual mode, see page 17. To use a
preset workout, see page 18. To use the sound
system, see page 19.

Note: If there is a sheet of plastic on the display,
remove the plastic.

16

HOW TO USE THE MANUAL MODE

1. Turn on the console.

Profile--When a workout is selected, this display
mode will show a profile of the resistance settings

of the workout.

Press any button or begin pedaling to turn on the

console.

When you turn on the console, the display will light.
A tone will sound and the console will be ready for

use.

2. Select the manual mode.

When you turn on the con-
sole, the manual mode will

be selected automatically.

If you have selected a

workout, reselect the manual
mode by pressing the 8 Wt.

Loss Workouts button or the
8 Perform. Workouts but-

ton repeatedly until a track
appears in the upper display.

3. Begin pedaling and change the resistance of
the pedals as desired.

As you pedal, change the
resistance of the pedals by
pressing the Resistance

increase and decrease
buttons.

£3,1313

Lt'LJLJ

TIME

mmm_

F1

U

DISTANCE

rES

Note: After you press the
buttons, it will take a moment

for the pedals to reach the
selected resistance level.

C

R

Pulse--This display mode will show your heart rate
when you use the handgrip heart rate monitor (see
step 5 on page 18).

Resistance (Res)--This display mode will show
the resistance level of the pedals for a few seconds
each time the resistance level changes.

Speed--This display mode will show your pedaling
speed in revolutions per minute.

Time--When the manual mode is selected, this
display mode will show the elapsed time. When a

workout is selected, this display mode will show the
time remaining in the workout.

Track--When the manual mode is selected, this
display mode will show a track representing 1,/4

mile (400 m). As you exercise, indicators will
appear in succession around the track until the
entire track appears. The track will then disappear
and the indicators will again begin to appear in

succession.

Press the Display Mode

button repeatedly to view the
desired workout information.

| |

m

When the word SCAN
appears in the display, the

display will show the calo-
ries, distance, speed, and
time display modes in a
repeating cycle.

EB09

TIME

75

SPEEB

4. Follow your progress with the display.

The display can show the following workout
information:

Calories--This display mode will show the approx-
imate number of calories you have burned.

Distance--This display mode will show the dis-
tance that you have pedaled in revolutions.

To reset the display to zero, press the On/Reset
button.

Change the volume level of the
console by pressing the Volume

increase and decrease buttons.

©

17

5. Measure your heart rate if desired. HOW TO USE A PRESET WORKOUT

if there are sheets of
plastic on the metal Contacts

contacts on the

handgrip heart rate
monitor, remove the

plastic, in addition,
make sure that your

hands are clean. To

measure your heart
rate, hold the handgrip
heart rate monitor with your palms resting against
the contacts. Avoid moving your hands or grip-
ping the contacts tightly.

When your pulse is detected, a heart-shaped
symbol will flash in the display and then your heart

rate will be shown. For the most accurate heart rate
reading, hold the contacts for at least 15 seconds.

If your heart rate is not shown, make sure that your
hands are positioned as described. Be careful not
to move your hands excessively or to squeeze the
contacts tightly. For optimal performance, clean
the contacts using a soft cloth; never use alcohol,

abrasives, or chemicals to clean the contacts.

6. Turn on the fan if desired.

The fan has high and low speed
settings. Press the Fan increase
and decrease buttons repeatedly
to select a fan speed or to turn off

the fan.

Note: If the pedals do not move for about thirty
seconds, the fan will turn off automatically.

.

When you are finished exercising, the console
will turn off automatically.

If the pedals do not move for several seconds, a
series of tones will sound, the console will pause,
and the time will flash in the display.

If the pedals do not move for several minutes, the
console will turn off and the display will be reset.

1. Turn on the console.

Press any button or begin pedaling to turn on the

console.

When you turn on the console, the display will light.
A tone will sound and the console will be ready for

use.

2. Select a preset workout.

To select a preset work-
out, press the 8 Wt. Loss

Profile

Workouts button or the 8

Perform. Workouts button

repeatedly until the num-
ber of the desired workout

appears in the lower display.

When you select a preset workout, a profile of the
resistance levels of the workout will scroll across

the upper display, the duration of the workout will
appear in the center display, and the number of the
workout will appear in the lower display.

3. Begin pedaling to start the workout.
Each workout is divided into several one-minute

segments. One resistance level is programmed for
each segment. Note: The same resistance level
may be programmed for consecutive segments.

During the workout, the workout profile will show
your progress (see the drawing above). The flash-
ing segment of the profile represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level for the cur-
rent segment.

At the end of each segment of the workout, a
series of tones will sound and the next segment of
the profile will begin to flash. If a different resis-
tance level is programmed for the next segment,
the resistance level will flash in the display for a
few seconds to alert you. The resistance of the
pedals will then change.

18

If the resistance level for the current segment is too
high or too low, you can manually override the set-
ting by pressing the Resistance buttons. However,
when the current segment ends, the pedals will
automatically adjust to the resistance level for the
next segment.

6. Turn on the fan if desired.

See step 6 on page 18.

7. When you are finished exercising, the console
will turn off automatically.

If you stop pedaling for several seconds, a series of

tones will sound and the workout will pause.

To resume the workout, simply resume pedaling.
The workout will continue until the last segment
of the profile flashes and the last segment of the

workout ends.

4. Follow your progress with the display.

See step 4 on page 17.

5. Measure your heart rate if desired.

See step 5 on page 18.

See step 7 on page 18.

HOW TO USE THE SOUND SYSTEM

To play music or audio books through the console
sound system while you exercise, plug the included
audio cable into the jack on the console and into a jack
on your MP3 player or CD player; make sure that the
audio cable is fully plugged in.

Next, press the play button on your
MP3 player or CD player. Adjust
the volume level using the Volume

increase and decrease buttons on the
console or the volume control on your

MP3 player or CD player.

@

FCC INFORMATION

This equipment has been tested and found to comply with the limits for a Class Bdigital device, pursuant to part
15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference
in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not
installed and used in accordance with the instructions, may cause harmful interference to radio communications.
However, there is no guarantee that interference will not occur in a particular installation. If this equipment does
cause harmful interference to radio or television reception, which can be determined by turning the equipment off
and on, the user is encouraged to try to correct the interference by one or more of the following measures:

• Reorient or relocate the receiving antenna.

• Increase the separation between the equipment and the receiver.

• Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.

• Consult the dealer or an experienced radio/TV technician for help.

WARNING: Per FCC rules, changes or modifications not expressly approved by iCON could void the
user's authority to operate the equipment.

19

MAINTENANCE AND TROUBLESHOOTING

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

To clean the elliptical, 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.

CONSOLE TROUBLESHOOTING

If the console display becomes dim, replace all the bat-
teries at the same time; most console problems are the
result of low batteries. See assembly step 6 on page
9 for replacement instructions.

If the console does not display your heart rate when
you use the handgrip heart rate monitor, see step 5 on
page 18.

HOW TO ADJUST THE REED SWITCH

If the console does not display correct feedback, the
reed switch should be adjusted.

To adjust the reed switch, you must first remove the
Shield Cover (37). Using a flat screwdriver, release
the tabs along the sides of the Shield Cover and then

remove the Shield Cover.

Note: For clarity, the pedal disc is shown removed in
the drawing below.

Next, locate the Reed Switch (58). Loosen, but do not
remove, the M4 x 16mm Screw (92).

37

Next, rotate the Pulley (86) until a Magnet (41)is
aligned with the Reed Switch (58). Slide the Reed
Switch slightly toward or away from the Magnet. Then,
retighten the M4 x 16mm Screw (92).

Rotate the Pulley (86) for a moment. Repeat these

actions until the console displays correct feedback.

When the reed switch is correctly adjusted, reattach
the shield cover.

2O

HOW TO ADJUST THE DRIVE BELT

If you can feel the pedals slip while you are pedaling,
even when the resistance is adjusted to the highest
level, the drive belt may need to be adjusted.

To adjust the drive belt, you must remove the shield
cover and the left shield (see the instructions below).

See EXPLODED DRAWING B on page 27. Using a
flat screwdriver, release the tabs along the sides of the
Shield Cover (37), and then remove the Shield Cover.

Next, remove the M4 x 16mm Screws (92) and the M4
x 12mm Self-tapping Screws (97) from the Left and

Right Shields (44, 45). Make sure to note which size
of Screw you remove from each hole. Then, gently

remove the Left Shield.

Loosen the Pivot Screw (88). Then, tighten the Drive
Belt Adjustment Screw (72) until the Drive Belt (46) is
tight.

When the Drive Belt (46) is tight, tighten the Pivot
Screw (88).

Then, reattach the left shield and the shield cover.

21

EXERCISE GUiDELiNES

These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for

successful results.

EXERCISE iNTENSiTY

Burning Fat--To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. 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. For maximum fat burning, exercise with your
heart rate near the middle number in your training

zone.

Aerobic Exercise-- If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until your
heart rate is near the highest number in your training

zone.

WORKOUT GUiDELiNES

Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.

The chart below shows recommended heart rates for
fat burning and aerobic exercise.

16,5 155 145 140 130 I25 115 _
145 138 I30 125 118 110 103 q,_)
125 I20 115 110 105 95 90

20 30 40 50 60 70 80

To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your "training zone." The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest

number is the heart rate for aerobic exercise.

Warming Up--Start with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation

for exercise.

Training Zone Exercise--Exercise for 20 to 30 min-
utes 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.) Breathe regularly and deeply as you
exercise--never hold your breath.

Cooling Down--Finish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.

EXERClSE FREQUENCY

To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each week,
if desired. Remember, the key to success is to make
exercise a regular and enjoyable part of your everyday

life.

22

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 tendons,
bend your back leg as well. Stretches: Calves, achilles tendons and

ankles.

4. Quadriceps Stretch

1

2

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 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.

23

NOTES

24

PART LIST Model No. 831.23953.0 RllllA

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

1 1 Frame 51 1 Flywheel

2 1 Upright 52 1 Idler
3 1 Rear Upright Cover 53 1 C-magnet
4 1 Console 54 1 Resistance Motor

5 1 Accessory Tray 55 1 Motor Bracket
6 2 Upper Body Leg 56 1 Adjustment Arm

7 1 Resistance Wheel 57 1 Reed Switch Clamp
8 1 Left Upper Body Arm 58 1 Reed Switch/Wire

9 1 Right Upper Body Arm 59 4 M8 x 10mm Screw
10 2 Foam Grip 60 1 Key
11 2 Upper Body Arm Cap 61 1 M8 Locknut

12 1 Left Pedal 62 1 M6 x 16mm Screw
13 1 Right Pedal 63 2 Shoulder Screw
14 1 Left Pedal Arm 64 1 Flywheel Axle

15 2 Pedal Bracket 65 1 C-magnet Bolt
16 1 Front Upright Cover 66 1 Idler Bolt
17 4 Pivot Bushing 67 1 Key Screw

18 10 Pedal Disc Mount 68 1 Crank Arm Bolt
19 2 Pivot Cover A 69 4 Resistance Motor Bolt

20 2 Front Leg Cover 70 1 Rear Stabilizer
21 2 Rear Leg Cover 71 2 Motor Bracket Screw
22 2 Pivot Cover B 72 1 Drive Belt Adjustment Screw
23 4 Pedal Arm Bushing 73 1 Front Stabilizer

24 1 Crank 74 1 M6 Locknut
25 1 Right Crank Arm 75 6 M10 x 45mm Screw

26 2 Pedal Disc 76 4 M8 x 45mm Button Bolt
27 1 Crank Arm Spacer 77 6 M8 Jam Nut

28 2 Wire 78 11 M10 Split Washer
29 4 Bearing 79 8 M10 x 20mm Screw
30 2 Pedal Arm Cap 80 2 M8 x 20mm Screw

31 2 Bolt Set 81 1 Rear Console Cover
32 1 Front Console Cover 82 4 M10 x 85mm Screw
33 4 M8 Washer 83 1 M5 x 7mm Screw

34 1 Adjustment Block 84 10 #10 x 13mm Screw
35 1 M5 Washer 85 2 M8 x 18mm Screw

36 1 Small Snap Ring 86 1 Pulley
37 1 Shield Cover 87 1 M3.5 x 12mm Screw

38 2 Crank Bearing 88 1 Pivot Screw
39 1 Handlebar 89 4 M8 x 15mm Screw

40 2 Large Snap Ring 90 1 M4 x 16mm Ground Screw
41 2 Magnet 91 2 Adjustment Nut

42 1 Main Wire 92 20 M4 x 16mm Screw
43 2 M6 Washer 93 2 Sensor/Wire

44 1 Left Shield 94 1 Flywheel Bearing
45 1 Right Shield 95 1 Audio Cable

46 1 Drive Belt 96 1 Left Crank Arm
47 2 Leveling Foot 97 2 M4 x 12mm Self-tapping Screw

48 2 Stabilizer Cap * - User's Manual
49 1 Right Pedal Arm * - Assembly Tool

50 2 Wheel * - Grease Packet

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.

25

t,O

85

30

33

10

\

29

12

29

4

95

92

31

31

23_-. %

20

79

92

92 16 _ 17

76

21_

79 13

i \

29

84 ,, / '

i

29

; 78

i

75

11

22

33

80

49 23

m

X

"U

F-

0

m

m

Z

o
cL
(D

Z

o
oo

co

i,o

co
r..o

co

b

,,,,,&

t,O

",4

!

44

97

18

92 92 92

46

24 86

82

47

47

64

45

48

65

3

38

40

42

50

63

T

92

68

m

X

"U

r'-

0

m

m

Z

W

o

Z

o

u1

b

Your Home

For repair--in your home--of all major brand appliances, lawn and garden equipment,

or heating and cooling systems, no matter who made it, no matter who sold it!

For the replacement parts, accessories, and user's manuals that you need to do-it-yourself.

For Sears professional installation of home appliances

and items like garage door openers and water heaters.

1-800-4-MY-HOME ® (1-800-469-4663)

Call anytime, day or night (U.S.A. and Canada)

www.sears.ce,,www.sears.ca

.............. CCC::::

Our Home

For repair of carry-in items like vacuums, lawn equipment,

and electronics, call or go on-line for the location of your nearest

SearsPans RepairCenter.

1-800-488-1222 Callanytime, day or night (U.S.A. only)

www.sears.com

To purchase a protection agreement (U.S.A.)

or maintenance agreement (Canada)on a product serviced by Sears:

1-800-827-6655 (U.S.A.) 1-800-361-6665 (Canada)

Para pedir servicio de reparaci6n a domicilio, y para ordenar piezas:

...... 1-888-SU-HOGAR c (1-888-784-6427) ....

iiiiiiiiiiiiiiiiiii

iiiiiiiiiiiiiiiiiii

Sears

® Registered Trademark / TMTrademark / SMService Mark of Sears Brands, LLC

® Marca Registrada / TMMarca de F&brica / SMMarca de Servicio de Sears Brands, LLC

90 DAY FULL WARRANTY

If this Sears Bike Exerciser fails due to a defect in material or workmanship within 90 days of the date of
purchase, call 1-800-4-MY-HOME® (1-800-469-4663) to arrange for free repair (or replacement if repair
proves impossible). There is a 5 year warranty on the frame.

This warranty does not apply when the Bike 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., Hoffman Estates, IL 60179

Part No. 317011 R1111A Printed in China © 2011 ICON IP,Inc.

J

J