Pro-Form WHIRLWIND AIR, WHIRLWIND AIR 831.21922.0 User Manual

Download

Page 1

Model No. 831.21922.0 Serial No.

Write the serial number in the space above for reference.

Serial Number

Decal

• Assembly

• Operation

• Maintenance

• Part List and Drawing

BIKE EXERCISER

User’s Manual

Sears, Roebuck and Co. Hoffman Estates, IL 60179

CAUTION

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

Page 2

TABLE OF CONTENTS

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

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

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

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

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

HOW TO USE THE EXERCISE BIKE. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

MAINTENANCE AND TROUBLESHOOTING .....................................................18

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

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

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

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.

Page 3

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of serious injury, read all important precautions and

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

1. It is the responsibility of the owner to ensure that all users of the exercise bike are adequately informed of all precautions.

2. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems.

3. Use the exercise bike only as described in this manual.

4. The exercise bike is intended for home use only. Do not use the exercise bike in a commercial, rental, or institutional setting.

5. Keep the exercise bike indoors, away from moisture and dust. Do not put the exercise bike in a garage or covered patio, or near water.

6. Place the exercise bike on a level surface with at least 2 ft. (0.6 m) of clearance around the exercise bike. To protect the floor or carpet from damage, place a mat under the exercise bike.

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

8. Keep children under age 12 and pets away from the exercise bike at all times.

11. Be careful when mounting and dismounting the exercise bike.

12. Always keep your back straight while using the exercise bike; do not arch your back.

13. The heart rate monitor is not a medical

device. Various factors, including the user’s

movement, may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general.

14. When connecting the link arms to the pedals, make sure that the link arms are fully seated on the crank arm spacers (see HANDLEBAR OPERATION on page 12). If the link arms are not on the crank arm spacers, they may slip off during use, resulting in injury to the user.

15. When adjusting the height of the seat, make sure that the pin on the seat knob is inserted into one of the adjustment holes in the seat post (see HOW TO ADJUST THE SEAT on page 12). Do not rest the seat post on top of the pin on the seat knob.

16. The exercise bike does not have a free wheel; the pedals will continue to move until

the ywheel stops. Reduce your pedaling

speed in a controlled way.

9. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the exercise bike. Always wear athletic shoes for foot protection.

10. The exercise bike should not be used by persons weighing more than 250 lbs. (113 kg).

17. 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.

Page 4

BEFORE YOU BEGIN

Thank you for selecting the new PROFORM® WHIRLWIND AIR exercise bike. Cycling is one of the most effective exercises for increasing cardiovascular

tness, building endurance, and toning the entire body.

The WHIRLWIND AIR exercise bike offers an array of features designed to let you enjoy this healthful exercise in the comfort and privacy of your home.

For your benet, read this manual carefully before

you use the exercise bike. If you have questions after

Length: 3 ft. 10 in. (117 cm) Width: 2 ft. 3 in. (68 cm)

Heart Rate Monitor

reading this manual, please see the back cover of this 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

Handlebar

Seat

Leveling Cap

Seat Knob

Transport Wheel

Link Arm

Lock Rods

Pedal

Page 5

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 Washer

(17)–3

M8 Locknut

(19)–7

Washer (14)–2

M8 x 40mm

Bolt (31)–4

M8 Large

M8 Acorn

Nut (65)–2

M10 Black

Washer (12)–2

M4 x 15mm

Screw (3)–6

M8 x 60mm

Carriage Bolt (64)–2

Wave Washer

(37)–2

M8 x 20mm

Screw (11)–9

Page 6

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 nish all assembly steps.

• Left parts are marked “L” or “Left” and right parts are marked “R” or “Right.”

• To identify small parts, see page 5.

1. Go to www.proformservice.com/registration

on your computer and register your product.

• activates your warranty

• saves you time if you ever need to contact Customer Care

• allows us to notify you of upgrades and offers

Note: If you do not have Internet access, call

1-888-533-1333 and register your product.

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

one Phillips screwdriver

one adjustable wrench

Assembly may be easier if you have a set of

wrenches. To avoid damaging parts, do not use

power tools.

2. Attach the Rear Stabilizer (74) to the Frame (59) with four M8 x 20mm Screws (11).

Page 7

3. Orient the Front Stabilizer (63) as indicated by the sticker.

Attach the Front Stabilizer (63) to the front of the

Frame (59) with two M8 x 60mm Carriage Bolts (64) and two M8 Acorn Nuts (65) (only one is shown).

4. Remove the Right Pedal Locknut (51) from the shaft of the Right Pedal (71).

Make sure that a Pedal Spring (41), a Pedal

Washer (42), a Pedal Sleeve (43), a Crank Arm Washer (44), and a Crank Arm Spacer (45) are

on the shaft of the Right Pedal (71).

Firmly tighten the shaft of the Right Pedal (71)

clockwise into the Right Crank Arm (79). Then,

tighten the Right Pedal Locknut (51) onto the shaft.

Attach the Left Pedal (not shown) in the same

way. Firmly tighten the Left Pedal counterclockwise into the Left Crank Arm (not shown).

Page 8

5. Identify the Right Handlebar (38) and the Right Handlebar Leg (39). Orient these parts so

that the wide side of the tube on the Right Handlebar and the Right Link Arm (72) are on the same side. Note: The wide side of the tube

on the Right Handlebar is indicated by a sticker.

Attach the Right Handlebar (38) to the Right

Handlebar Leg (39) with two M8 x 40mm Bolts (31) and two M8 Locknuts (19); make sure that

the Locknuts are in the hexagonal holes.

Attach the Left Handlebar (not shown) to the

Left Handlebar Leg (not shown) in the same way.

6. Remove all of the parts (not shown) from both ends of the Handlebar Axle (36) if necessary.

Tip: Avoid pinching the Reed Switch Wire (6).

Insert the Handlebar Axle (36) into the Frame (59) and center it.

Wide Side of

the Tube

Hexagonal

Holes

Avoid pinching the

Reed Switch Wire (6)

Using a plastic bag to keep your fingers clean,

apply a generous amount of the included grease to the Handlebar Axle (36).

Next, apply grease to two Wave Washers (37).

Note: The Wave Washers may have been removed from the Handlebar Axle (36).

Slide a Wave Washer (37) onto each end of the

Handlebar Axle (36).

Next, slide the Left and Right Handlebars (9, 38)

onto the Handlebar Axle (36). Make sure that each Handlebar is on the correct side.

Then, set the Right Link Arm (72) on the indi-

cated lock rods (A). Set the Left Link Arm (34)

on the other lock rods (not shown).

Grease

Page 9

7. Tighten an M8 x 20mm Screw (11) with an M10

Black Washer (12), a Handlebar Cover (13), and

an M8 Large Washer (14) into each end of the Handlebar Axle (36) at the same time.

8. Attach the Seat (10) to the Seat Post (18) with three M8 Locknuts (19) and three M8 Washers (17). Note: The Locknuts and Washers may

be preattached to the underside of the Seat.

Next, loosen the Knob (54) a few turns, pull the

Knob outward, insert the Seat Post (18) into the Frame (59), and then release the Knob. Move

the Seat Post upward and downward slightly to make sure that the pin on the Knob is engaged in one of the adjustment holes in the Seat Post. Then, tighten the Knob.

Adjustment

Holes

Page 10

9. While a second person holds the Upright (4)

near the Frame (59), connect the Reed Switch

Wire (6) to the Console Wire (5).

Insert the excess wire into the Frame (59).

Tip: Avoid pinching the wires. Insert the

Upright (4) into the Frame (59). Attach the Upright with three M8 x 20mm Screws (11).

10. The Console (1) can use four D batteries (not included); alkaline batteries are recommended. Do not use old and new batteries together or alkaline, standard, and rechargeable batteries 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 components.

Remove the battery covers from the back of the

Console (1), 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 bat-

tery covers.

Battery

Cover

Avoid pinching

the wires

Battery

Cover

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 regulated power adapter. Plug one end of the power

adapter into the receptacle on the console; plug the other end into an outlet installed in accordance with all local codes and ordinances.

Page 11

11. See the inset drawing. While a second person

holds the Console (1) near the Upright (4), connect the wires on the Console to the Console Wire (5) and to the Ground Wire (15).

Insert the excess wire into the Upright (4).

Tip: Avoid pinching the wires. Attach the

Console (1) to the Upright (4) with six M4 x 15mm Screws (3).

12. After the exercise bike is assembled, inspect it to make sure that it is assembled correctly and that it

functions properly. Make sure that all parts are properly tightened before you use the exercise bike.

Note: Extra parts may be included. Place a mat beneath the exercise bike to protect the floor.

Avoid pinching

the wires

Page 12

HOW TO USE THE EXERCISE BIKE

HANDLEBAR OPERATION

You can use the handlebars in the dual-action mode, for upper- and lower-body exercise, or in the stationary mode, for pedaling exercise only.

Dual-action Mode

To convert the handlebars to the dual-action mode, the

link arms must be connected to the pedals.

First, lift the link

arms off the lock rods.

Next, pull the

link arms outward against the tops of the yellow wash-

ers, while

pulling against the bottoms of the yellow washers with

your ngers

as shown.

Be careful not to pinch

your ngers.

Then, slide

the link arms onto the crank arm spacers. Move the link arms upward and downward slightly to make sure that they are fully seated on the crank arm spacers. CAUTION: Make

sure that the link arms are fully seated on the crank arm spacers. If the link arms are not on the crank arm spacers, they may slip off during use, resulting in injury to the user.

Stationary Mode

Lock Rods

Yellow

Washer

Link Arm

Crank

Arm

Spacer

Link Arm

the link arms are free of the crank arm spacers (see drawing 2 at the left). Be careful not to pinch your

ngers. Next, lift the link arms off the pedals, and set

them on the lock rods (see drawing 1 at the left).

HOW TO ADJUST THE SEAT

For effective exercise, the seat must be at the proper height. As you pedal, there should be a slight bend in

your knees when the pedals are in the lowest position.

To adjust the seat, rst loosen the seat knob, pull the seat knob outward,

raise or lower the

seat post, and then

release the seat knob into an adjustment hole in the seat post. Move the

seat post upward and downward slightly to make sure that the pin on the seat knob is engaged in one of the adjustment holes in the seat post. Then,

tighten the seat knob.

CAUTION: Make sure that the pin on the seat knob is inserted into one of the adjustment holes in the seat post. Do not rest the seat post on top of the pin on the seat knob.

HOW TO LEVEL THE EXERCISE BIKE

If the exercise bike rocks slightly on your floor during

use, turn one or

both of the leveling caps on the rear stabilizer until the rocking motion is eliminated.

Leveling

Knob

Cap

To convert the handlebars to the stationary mode, the

link arms must be disconnected from the pedals. Pull the link arms outward against the yellow washers until

Page 13

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, the

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

The console offers a selection of preset workouts. Each preset workout prompts you to vary your pedaling speed 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 14. To use a preset workout, see page 15. To use the sound system, see page 16. To use the settings mode,

see page 16.

Note: Before using the console, make sure that batteries are installed (see assembly step 10 on page 10).

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

plastic.

Page 14

HOW TO USE THE MANUAL MODE

1. Turn on the console.

Scan—This display mode will show the speed,

time, distance, and calories modes, for a few seconds each, in a repeating cycle.

Press any button or begin pedaling to turn on the

console.

When you turn on the console, the display will turn

on. 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 Workouts button repeatedly until a track appears in the upper display.

3. 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 miles or kilometers.

Profile—When a workout is selected, this display

mode will show a profile of the target speed settings of the workout.

Speed—This display mode will show your pedaling

speed in miles per hour or kilometers per hour.

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 button repeatedly to view the

desired workout information.

Change the volume level

of the console by pressing the volume increase and decrease buttons.

Note: The console can show pedaling speed and distance in either miles or kilometers.

To change the unit of measurement, see THE

SETTINGS MODE on page 16.

Pulse—This display mode will show your heart rate

when you use the handgrip heart rate monitor (see step 4).

Page 15

4. Measure your heart rate if desired.

HOW TO USE A PRESET WORKOUT

If there are sheets of

plastic on the metal 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 gripping 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.

Contacts

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 turn

on. A tone will sound and the console will be ready for use.

2. Select a preset workout.

To select a preset workout,

press the Workouts button repeatedly until the number of the desired workout appears in the lower display.

When you select a preset

workout, a profile of the

target speed settings 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.

Profile

5. 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.

Each workout is divided into several one-minute

segments. One target speed is programmed for each segment. Note: The same target speed may be programmed for consecutive segments.

During the workout, the workout profile will show

your progress (see the drawing above). The flashing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the target speed for the current segment.

Page 16

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 target speed is programmed

for the next segment, the

target speed will appear in the display for a few seconds to alert you.

HOW TO USE THE SOUND SYSTEM

To play music or audio books through the console

sound system while you exercise, plug a 3.5 mm male

to 3.5 mm male audio cable (not included) into the jack

on the console and into a jack on your MP3 player, CD player, or other personal audio player; make sure

that the audio cable is fully plugged in. Note: To purchase an audio cable, see your local electronics store.

As you exercise, keep your pedaling speed near

the target speed for the current segment. When an upward-pointing arrow appears in the display, increase your pedaling speed. When a downwardpointing arrow appears, decrease your pedaling

speed. When a target appears, maintain your current pedaling speed.

IMPORTANT: The target speed is intended only

to provide motivation. Your actual pedaling speed may be slower than the target speed. Make sure to pedal at a speed that is comfortable for you.

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 3 on page 14.

5. Measure your heart rate if desired.

See step 4 on page 15.

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

See step 5 on page 15.

Next, press the play button on

your personal audio player. Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your personal audio player.

THE SETTINGS MODE

The console features a settings mode that allows you to select a unit of measurement for the console and to view console usage information.

To select the settings mode, press and hold down

the Display button for a few seconds until the settings mode information appears in the display.

The console can show pedaling speed and distance in either miles or kilometers.

The center display will show the selected unit of measurement. An E for English miles or an M for metric kilometers will appear in the display. To change

the unit of measurement, press

the volume decrease button repeatedly.

Note: When you replace the

batteries, it may be necessary to

reselect the unit of measurement.

The center display will also show the total number of hours that the exercise bike has been used. The lower display will show the total distance that the exercise bike has been pedaled.

To exit the settings mode, press the Display button.

Page 17

FCC INFORMATION

This equipment has been tested and found to comply with the limits for a Class B digital 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, 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.

FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to computer or peripheral devices. Changes or modifications not expressly approved by the party respon-

sible for compliance could void the user’s authority to operate this equipment.

Page 18

MAINTENANCE AND TROUBLESHOOTING

Inspect and tighten all parts of the exercise bike

regularly. To clean the exercise bike, use a damp

cloth and a small amount of mild detergent; never use abrasives or solvents to clean the exercise bike. To avoid damaging the console, keep liquid away from the console.

CONSOLE TROUBLESHOOTING

Most console problems are the result of low batteries. See assembly step 10 on page 10 for battery installation instructions.

ADJUSTING THE DRIVE BELT

If the drive belt causes excessive noise or slips as you

pedal, the drive belt may need to be adjusted.

See the EXPLODED DRAWING on page 23. Remove the six M4 x 15mm Tek Screws (22) from the

Left and Right Shields (46, 70). Then, gently pull the

Left Shield away from the Right Shield.

Note: For clarity, the Left Shield (46) is not shown in the drawing.

Tighten the M8 Flange Nut (55) until the Drive Belt (48) is tight.

When the drive belt is correctly adjusted, reattach the

left shield.

Page 19

ADJUSTING THE REED SWITCH

If the console does not display correct feedback, the

reed switch should be adjusted.

To adjust the reed switch, the right pedal and the right

shield must be removed.

First, lift the right link arm off the right pedal or the right

lock rods and move it clear of the right shield.

Next, see assembly step 4 on page 7 and remove the Right Pedal (71) from the Right Crank Arm (79).

Then, see the EXPLODED DRAWING on page 23.

Remove the six M4 x 15mm Tek Screws (22) from the

Left and Right Shields (46, 70). Then, gently pull the

Right Shield away from the Left Shield.

Locate the Reed Switch (6). Turn the Right Crank Arm (79) until a Magnet (50) is aligned with the Reed Switch.

Loosen, but do not remove, the M4 x 15mm Tek Screw (22). Then, slide the Reed Switch (6) slightly closer to or away from the Magnet (50), and retighten the

Screw. Turn the Right Crank Arm (79) for a moment.

Repeat these actions until the console displays correct

feedback. When the reed switch is correctly adjusted,

reattach the right shield and the right pedal.

Page 20

EXERCISE GUIDELINES

WARNING: Before beginning this

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

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

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

Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper intensity 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.

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

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 minutes 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.

To find the proper intensity level, find your age at the

bottom of the chart (ages are rounded off to the nearest 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.

Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps 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 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.

Page 21

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

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.

Page 22

PART LIST

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

Model No. 831.21922.0 R0114A

1 1 Console 2 4 Round Cap 3 18 M4 x 15mm Screw 4 1 Upright 5 1 Console Wire 6 1 Reed Switch/Wire 7 2 Foam Grip 8 2 Handlebar Cap 9 1 Left Handlebar 10 1 Seat 11 9 M8 x 20mm Screw 12 2 M10 Black Washer 13 2 Handlebar Cover 14 2 M8 Large Washer 15 1 Ground Wire 16 6 Pivot Bushing 17 5 M8 Washer 18 1 Seat Post 19 11 M8 Locknut 20 1 Upright Cap 21 1 Post Sleeve 22 11 M4 x 15mm Tek Screw 23 2 Fan Cover 24 1 M4 x 10mm Screw 25 1 M10 Washer 26 1 Fan Axle 27 2 Fan Bearing 28 1 Fan 29 1 Fan Spacer 30 5 Cover Stud 31 4 M8 x 40mm Bolt 32 1 Left Handlebar Leg 33 2 M8 x 70mm Bolt 34 1 Left Link Arm 35 2 Link Arm Bushing 36 1 Handlebar Axle 37 3 Wave Washer 38 1 Right Handlebar 39 1 Right Handlebar Leg 40 1 Left Pedal 41 2 Pedal Spring 42 2 Pedal Washer

43 2 Pedal Sleeve 44 2 Crank Arm Washer 45 2 Crank Arm Spacer 46 1 Left Shield 47 3 Friction Fastener 48 1 Drive Belt 49 1 Left Pedal Locknut 50 2 Magnet 51 2 Right Pedal Locknut 52 1 Pulley/Crank 53 2 Bearing 54 1 Knob 55 1 M8 Flange Nut 56 1 Adjuster 57 1 Idler 58 1 Center Fan Cover 59 1 Frame 60 1 Clamp 61 1 M10 Locknut 62 2 Transport Wheel 63 1 Front Stabilizer 64 2 M8 x 60mm Carriage Bolt 65 2 M8 Acorn Nut 66 2 Top Cover 67 2 Bottom Cover 68 2 M4 x 12mm Screw 69 1 Foot 70 1 Right Shield 71 1 Right Pedal 72 1 Right Link Arm 73 2 Leveling Cap 74 1 Rear Stabilizer 75 1 M10 x 35mm Screw 76 2 Crank Cap 77 2 Crank Nut 78 1 Left Crank Arm 79 1 Right Crank Arm 80 2 Snap Ring 81 2 Fan Washer * – Assembly Tool * – Grease Packet

* – User’s Manual

Note: Specifications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. If a part is missing, call 1-888-533-1333. *These parts are not illustrated.

Page 23

EXPLODED DRAWING

Model No. 831.21922.0 R0114A

Page 24

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). The frame is warranted for 5 years.

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