Pro-Form J4 831.297060 User guide

¨

Model No. 831.297060
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

CAUTION

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

SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179

TABLE OF CONTENTS

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

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

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

OPERATION AND ADJUSTMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

HOW TO FOLD AND MOVE THE TREADMILL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12

CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14

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

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

Note: An EXPLODED DRAWING and a PART LIST are attached in the center of this manual. Save the
EXPLODED DRAWING and PART LIST for future reference.

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of burns, fire, electric shock, or injury to persons, read the

following important precautions and information before operating the treadmill.

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.

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

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.

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.

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

Always wear athletic

2

13. Never move the walking belt while the power
is turned off. Do not operate the treadmill if
the power cord or plug is damaged, or if the
treadmill is not working properly. (See BE­FORE YOU BEGIN on page 4 if the treadmill
is not working properly.)

14. Never start the treadmill while you are
standing on the walking belt. Always hold
the handrails while using the treadmill.

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. To reduce the possibility of the treadmill

overheating, do not operate the treadmill
continuously for longer than 1 hour.

17. Never leave the treadmill unattended while

it is running. Always remove the key 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 insert any object into any opening.

22. Always unplug the power cord 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 at the right has been
placed on your treadmill. If the decal is
missing, or if it is not legible, please
call our toll-free HELPLINE to order a
free replacement decal (see the back
cover of this manual). Apply the decal
in the location shown.

3

BEFORE YOU BEGIN

Thank you for selecting the new PROFORM¨J4 tread­mill. The J4 treadmill combines advanced technology
with innovative design to let you enjoy an excellent
form of cardiovascular exercise in the convenience and
privacy of your home. And when youÕre not exercising,
the unique J4 can be folded up, requiring less than half
the floor space of other treadmills.

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,

Key/Clip

Storage Latch

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 831.297060. 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)

Walking Belt

Foot Rail

Rear Roller
Adjustment Bolts

Handrail

BACK

Upright

RIGHT SIDE

Circuit

Breaker

Power

Cord

Cushioned Walking Platform

for maximum exercise comfort

Incline Leg

4

Latch Screw (35)Ð2

Extension Leg Screw (53)Ð4

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 .

1. With the help of a second person, carefully lay the
treadmill on its right side. Insert one of the Extension
Legs (34) into the treadmill as shown. Make sure that
the Base Pad (40) is on the indicated side of the
Extension Leg. Attach the Extension Leg with an
Extension Leg Screw (53). Be sure to push on the

head of the Extension Leg Screw while tightening it.

Attach the other Extension Leg (34) as described
above.

With the help of a second person, carefully raise the
treadmill to the upright position so that both Extension
Legs (34) are resting flat on the floor.

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

treadmill to the floor. To decrease the possibility of

injury, bend your legs and keep your back straight.

1

34

40

34

40

2

53

53

5

3. Hold one of the Handrails (1) at an angle as shown and
fully insert the upper end 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.
Note: It may be necessary to pull back on the Handrail
near the arrow shown in order to position the Handrail
against the bracket on the Extension Leg (34).

3a.Refer to drawing 3a. Make sure that the hole in the

bracket on the Extension Leg (34) is aligned with the hole
in the Handrail (1). If the holes are not aligned, rotate the
Handrail away from the treadmill and slide the upper end
of the Handrail slightly out of the Upright (11) (see draw­ing 3). Then, rotate the lower end of the Handrail back to
the position shown by the dotted line. Repeat, if neces­sary, until the holes are aligned. Make sure that the lower
end of the Handrail (see drawing 3a) is against the
bracket on the Extension Leg. Tighten an Extension Leg
Screw (53) into the bracket and the Handrail.

Attach the other Handrail (not shown) as described above.

3

3a

Bracket

11

1

34

53

Bracket

34

1

4. Attach the Storage Latch (14) to the left Upright (11) with
two Latch Screws (35). Be careful not to overtighten

the Latch Screws.

5. Remove the backing from the Adhesive Clip (89). Press
the Adhesive Clip onto the right Upright (11) in the indi­cated location. Press the Allen Wrench (88) into the
Adhesive Clip.

6. Make sure that all parts are tightened before you use
the treadmill. To protect the floor or carpet, place a mat
under the treadmill.

4

35

11

14

5

11

88

89

6

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.

1

Grounded Outlet Box

Surge Suppressor

Grounding Pin

Grounding Pin

Grounded Outlet

2

Grounded Outlet Box

Adapter

Lug

Metal Screw

Grounding Plug

Surge Suppressor

Surge suppressors are sold at most hardware stores
and department stores. Use only a single-outlet surge
suppressor that is UL 1449 listed as a transient voltage
surge suppressor (TVSS). The surge suppressor must
have a UL suppressed voltage rating of 400 volts or
less and a minimum surge dissipation of 450 joules.
The surge suppressor must be electrically rated for
120 volts AC and 15 amps.

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.

7

CONSOLE DIAGRAM

Displays

Speed Control

CAUTION:

Before operating the
console, read the following
precautions.

¥ Do not stand on the walk-

ing belt when turning on
the power.

¥ Always wear the clip (see

the drawing at the left)
while using the treadmill.
When the key is removed
from the console, the
walking belt will stop.

¥ Adjust the speed in small

increments.

¥ The training zones marked

beside the speed control
are general guidelines
only. See page 14 for
more information.

Key

Clip

BATTERY INSTALLATION

The console requires three "AA" batteries (not in­cluded). Alkaline batteries are recommended. Open
the battery cover as shown below. Insert three batter­ies into the battery compartment, making sure that the

negative (Ð) ends of the batteries are touching the
springs in the battery compartment. Close the bat-

tery cover, push up on the battery cover tab, and then
push the tab forward as shown. Be sure that the tab
locks into place.

¥ 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

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

Before operating the console, make sure that the
power cord is properly plugged in. (See HOW TO
PLUG IN THE POWER CORD on page 7.)

Next, step onto the foot rails of the treadmill. Find the
clip attached to the key (see the drawing above), and
slide the clip onto the waistband of your clothing.

Follow the steps on the page 8 to operate the console.

Battery

Cover

Batteries

Battery

Cover Tab

8

Insert the key fully into the power switch.

1

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.

CALORIES/FAT CAL­ORIES 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.

Arrows

Reset the speed control.

2

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.

Start the walking belt.

3

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.

Follow your progress with the three displays.

4

TIME/DISTANCE
displayÑThis display

shows the elapsed time
and the distance that
you have walked or run
on the treadmill. Every
seven seconds, the display will change from one
number to the other. A colon (:) will appear when
the elapsed time is shown.

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

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

When you are finished exercising, stop the

5

walking belt and remove the key.

Step onto the foot rails, stop the walking belt and
remove the key from the console. The displays will
turn off about five minutes after the key is removed.

Note: The displays will automatically turn off in
order to conserve the batteries any time that
the walking belt is stopped and the ON/RESET
button is not pressed for five minutes.

HOW TO CHANGE THE INCLINE OF THE TREADMILL

The incline of the treadmill can be changed by raising
or lowering the back end. Before changing the in-

cline, remove the key and unplug the power cord.

Hold the
rear roller
endcap
with both
hands.
When the
back end
of the
treadmill is
in the low­est posi­tion, the incline is about 10%. Raise the back end until it
clicks into position. (Note: It may be necessary to shake
the treadmill lightly so that it clicks into position.) The in­cline will then be about 5%. Raise the back end again
until it clicks into position. The incline will then be about
3%. To lower the back end, raise it past the highest po­sition and then lower it. CAUTION: Before exercising,

push on the back of the treadmill to make sure that
the incline legs are locked in position. Do not place
objects under the treadmill to change the incline;
change the incline only as described above.

Hold the Rear
Roller Endcap
in these locations

Incline
Leg

9

HOW TO FOLD AND MOVE THE TREADMILL

HOW TO FOLD THE TREADMILL FOR STORAGE

Before folding the treadmill, unplug the power cord. Caution:
You must be able to safely lift 45 pounds (20 kg) in order
to raise, lower, or move the treadmill.

1. Hold the treadmill with your hands in the locations shown

at the right. To decrease the possibility of injury, bend

your legs and keep your back straight. As you raise
the treadmill, make sure to lift with your legs rather
than your back. Raise the treadmill about halfway to the

vertical position.

2. Move your right hand to the position shown and hold the

treadmill firmly. Raise the treadmill until the storage latch
closes over the catch. Make sure that the storage latch

is fully engaged over the catch.

To protect the floor or carpet from damage, place a
mat under the treadmill. Keep the treadmill out of
direct sunlight. Do not leave the treadmill in the stor­age position in temperatures above 85¡ Fahrenheit.

Storage

Latch

Engaged

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. Never move the treadmill without tipping it back,

or the base pads may come off. To reduce the risk of
injury, use extreme caution while moving the tread­mill. Do not move the treadmill over an uneven
surface.

3. Place one foot on the base, and carefully lower the tread-

mill until it is resting in the storage position.

Catch

Base

Front Wheels

10

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

11

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 9.

c. Check the circuit breaker located on the treadmill near the

power cord. If the switch protrudes as shown, the circuit
breaker has tripped. To reset the circuit breaker, wait for five
minutes and then press the switch back in.

2. SYMPTOM: THE POWER TURNS OFF DURING USE

a. Check the circuit breaker located on the treadmill frame near the power cord (see 1. c. above). If the circuit

breaker has tripped, wait for five minutes and then press the switch back in.

b. Make sure that the power cord is plugged in.

c. Remove the key from the console. Reinsert the key fully into the console. See step 1 on page 9.

d. If the treadmill still will not run, please call our toll-free HELPLINE.

3. SYMPTOM: THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY

a. Check the batteries in the console. See BATTERY INSTALLATION on page 8. Most problems are the result

of drained batteries.

b. Remove the six screws from the hood. Carefully remove the

hood. Locate the Reed Switch (44) and the Magnet (45) on the
left side of the Pulley (50). Turn the Pulley until the Magnet is
aligned with the Reed Switch. Make sure that the gap between
the Magnet and the Reed Switch is about 1/8Ó. If necessary,
loosen the Screw (89) and move the Reed Switch slightly.
Retighten the Screw. Re-attach the hood, and run the treadmill
for a few minutes to check for a correct speed reading.

c

Tripped

Top

View

Reset

Reset

1/8Ó

44

45

89

50

12

4. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON

a. Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.

b. If the walking belt is overtightened, treadmill performance may

decrease and the walking belt may be permanently damaged.
Remove the key and UNPLUG THE POWER CORD. Using the
allen wrench, turn both rear roller adjustment bolts counterclock­wise, 1/4 of a turn. When the walking belt is properly tightened,
you should be able to lift each side of the walking belt 2 to 3
inches off the walking platform. The center of the walking belt
should just touch the walking platform. Be careful to keep the
walking belt centered. Plug in the power cord, insert the key and
run the treadmill for a few minutes. Repeat until the walking belt
is properly tightened.

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

5. SYMPTOM: THE WALKING BELT IS OFF-CENTER WHEN WALKED ON

a. If the walking belt has shifted to the left, first remove the key

and UNPLUG THE POWER CORD. Using the allen wrench,
turn the left rear roller adjustment bolt clockwise, and the right
bolt counterclockwise, 1/4 of a turn each. Be careful not to over­tighten the walking belt. Plug in the power cord, insert the key
and run the treadmill for a few minutes. Repeat until the walking
belt is centered.

b

Rear Roller Adjustment Bolts

a

2ÓÐ3Ó

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.

6. SYMPTOM: THE INCLINE SYSTEM STICKS

a. Raise the treadmill to the storage position. See HOW TO FOLD THE TREADMILL FOR STORAGE on page

10. Pivot the incline leg several times to break in the incline system.

b

c

13

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 pre-existing health problems.

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. (This chart is also found on the console.)

training zone. It may also be helpful to set the speed
control on the console to FAT BURN to help you main­tain the proper intensity level. (See page 9.)

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys­tem, your exercise must be Òaerobic.Ó Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and incline of the treadmill until your
heart rate is near the highest number in your training
zone. It may also be helpful to set the speed control on
the console to AEROBIC to help you maintain the
proper intensity level. (See page 9.)

High Performance Athletic Conditioning

If your goal is high performance athletic conditioning,
set the speed control on the console to PERFOR­MANCE to help you maintain the proper intensity level.
(See page 9.) Note: During the first few weeks of your
exercise program, keep your heart rate near the low
end of your training zone.

To find the proper heart rate for you, first find your age
on the left side of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers to
the right of your age. The three numbers are your
Òtraining zone.Ó The lower two numbers are recom­mended heart rates for fat burning; the higher number
is the recommended heart rate for aerobic exercise.

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 one of the lower two numbers in your

HOW TO MEASURE YOUR HEART RATE

To measure your
heart rate, stop ex­ercising and place
two fingers on
your wrist as
shown. Take a six­second heartbeat
count, and multiply
the result by ten to
find your heart
rate. (A six-second count is used because your heart
rate drops quickly when you stop exercising.) If your
heart rate is too high or too low, adjust the speed or in­cline of the treadmill accordingly.

WORKOUT GUIDELINES

A well-rounded workout includes the following three
important parts:

A Warm-up

Start each workout with 5 to 10 minutes of stretching
and light exercise (see SUGGESTED STRETCHES on
page 15). A proper warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.

14

Training Zone Exercise

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

A Cool-down

Finish each workout with 5 to 10 minutes of stretching

SUGGESTED STRETCHES

to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise problems.

Exercise Frequency

To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be­tween workouts. After a few months, you may com­plete up to five workouts each week if desired.

The key to success is to make exercise a regular and
enjoyable part of your everyday life.

The correct form for several basic stretches is shown in the
drawings below. 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 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.

1

2

3

4

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bring your heel as close
to your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for both legs. Stretches: Quadriceps and hip
muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times. Stretches:
Quadriceps and hip muscles.

15

5

PART LISTÑModel No. 831.297060 R0698A

Key No. Qty. Description

1 2 Handrail
2 1 Key/Clip
3 14 Console Screw
4 1 Battery Cover
5 2 Foot Rail
6 4 Foot Rail Cap Screw
7 1 Left Rail Cap
8 1 Speed Potentiometer

9 1 Speed Control Knob
10* 1 Console Assembly
11 1 Upright Base
12 1 Motor Belt
13 8 Isolator Screw
14 1 Storage Latch
15 2 4Ó Cable Tie
16 5 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 21 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 3 Motor Tension Bolt/Incline Leg Bolt
32 1 Right Foot Rail Cap
33 1 Adhesive Clip
34 2 Extension Leg
35 2 Latch Screw
36 2 Wheel Bolt
37 2 Wheel
38 2 Wheel Nut
39 7 Adj. Washer/Bumper Washer
40 4 Base Pad
41 1 Shock
42 1 Latch Catch
43 1 Reed Switch Clip
44 1 Reed Switch
45 1 Magnet
46 1 Console Base
47 1 Frame Pivot Spacer (Left)

Key No. Qty. Description

48 4 Platform Screw
49 4 Isolator
50 1 Front Roller/Pulley
51 1 Front Roller Adj. Bolt
52 2 Incline Wheel
53 4 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 2 Roller Guard
60 1 Motor Belly Pan
61 1 Cable Tie Clamp
62 2 Rear Platform Screw
63 1 Releasable Tie
64 1 Choke
65 2 Belt Guide
66 12 Belly Pan Fastener
67 1 Walking Belt
68 1 Walking Platform
69 1 Belly Pan
70 1 Incline Leg Bolt
71 2 Ratchet Screw
72 1 Ratchet Spring Screw
73 1 Ratchet
74 1 Ratchet Spring
75 1 Incline Leg Spacer (long)
76 2 Incline Leg Spacer
77 2 Incline Wheel Bolt
78 1 Incline Leg Plate
79 2 Incline Wheel Nut
80 1 Ground Wire
81 3 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 Allen Wrench
89 1 Reed Switch Screw
90 1 Frame Pivot Spacer (Right)

# 1 8Ó White Wire, Male/Female
# 1 8Ó Black Wire, Male/Flag
# 1 UserÕs Manual

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

Model No. 831.297060

The model number and serial number of your PROFORM¨J4
treadmill are listed on a decal attached to the frame. See the front
cover of this manual to find the location of the decal.

QUESTIONS?

If you find that:

¥ you need help assembling or

operating the PROFORM J4
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¨J4 treadmill)

¥ The MODEL NUMBER OF THE PRODUCT (831.297060)

¥ 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 pur-

poses.

This warranty gives you specific legal rights, and you may also have other rights which vary from state

to state.

SEARS, ROEBUCK AND CO., DEPT. 817WA, HOFFMAN ESTATES, IL 60179

Part No. 145947 H01238AC R0698A Printed in USA © 1998 Sears, Roebuck and Co.