Pro-Form Whirlwind Air 831.21922.1, Whirlwind Air, 831.21922.0 User Manual

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Page 1

ModelNo.831.21922.1

SerialNo. Writetheserialnumberinthespace

aboveforreference.

Decal

•Assembly

• Operation

• Maintenance

• Part List and Drawing

BIKE EXERCISER

User's Manual

Sears, Roebuck and Co.

Hoffman Estates, IL 60179

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.

Misuse of this machine may result in serious

mjury.

• Read user's manual _rior to use and follow

all warnings and

instructions.

• DO net al|ow children

on or around machine.

, Pedals continue to

spin when yOU step pedaling.

• Spinning pedals can

cause injury.

=Reduce pedal speed in

a contro|led manner.

• User weight must not

exceed 250 Ibs /

113 kgs.

•This product should

a|ways be used on a

Jove| surface.

•This product is not

intended for

therapeutic use.

• Replace |abel if

damaged, illegible,

........d.r ?

Page 3

iMPORTANT PRECAUTIONS

WARNING: Toreducetheriskofserious njury,reada,importantprecautionsand

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 11. ensure that all users of the exercise bike are

adequately informed of all precautions.

12.

Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or per-

13.

sons with pre-existing health problems.

Use the exercise bike only as described in this manual.

The exercise bike is intended for home use only. Do not use the exercise bike in a com-

14.

mercial, rental, or institutional setting.

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.

Place the exercise bike on a level surface

15.

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.

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

Keep children under age 12 and pets away

16.

from the exercise bike at all times.

Be carefu! when mounting and dismounting the exercise bike.

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

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 determin- ing heart rate trends in general.

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,

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.

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

the flywheel stops. Reduce your pedaling speed in a controlled way.

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 Ibs. (113 kg).

17.

Over exercising may result in serious injury

or death, if you fee! 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 fitness, building endurance, and toning the entire body. The WHIRLWIND AIR exercise bike offers an array of features designed to let you enjoy this healthful exer- cise in the comfort and privacy of your home.

For your benefit, 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 M8 Large M10 Black Wave Washer

(17)-3 Washer (14)-2 Washer (12)-2 (37)-2

M8 Locknut

(19)-7

M8 x 40mm

Bolt (31)-4

M8 Acorn

Nut (65)-2

M4 x 15mm M8 x 20mm

Screw (3)-6 Screw (11)-9

M8 x 60mm

Carriage Bolt (64)-2

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 finish 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.

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.

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

_11

Page 7

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).

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 counterclock=

wise into the Left Crank Arm (not shown).

Page 8

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.

Wide Side38

of the TuD_

19 _::_-.

Hexagonal

Holes

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.

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).

Avoid pinching the

Reed Switch Wire (6)

37 6

Page 9

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.

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.

...........19

Adjustment

Page 10

While a second person holds the Upright (4)

9. 9 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 batter- ies together, iMPORTANT: If the Console has been exposed to cold temperatures, allow it to warm to room temperature before insert= ing batteries. Otherwise, you may damage the console displays or other electronic

components.

Avoid pinching

the wires

Battery

Remove the battery covers from the back of the Console (1), and insert batteries into the battery compartments. Make sure to orient the bat= reties as shown by the diagrams inside the battery compartments. Then, reattach the bat- tery 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 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 accor- dance with all local codes and ordinances.

Battery

Page 11

11. See the inset drawing. While a second person holds the Console (1) near the Upright (4), con-

nect 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 out-

ward against the tops of the yellow wash- ers, while pulling against

the bottoms of the yellow

washers with your fingers

as shown. Be careful

not to pinch your fingers. 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, result- ing in injury to the user.

Stationary Mode

Washer

Rods

Yellow

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 fingers. 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, first loosen the

seat knob, pull the seat knob outward,

raise or lower the seat post, and then

release the seat knob into an adjust-

ment 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

• • • •

mmmmmmm mmmmmmm

mmmmmmmm

TIME

DISTANCE

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 batter- ies 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 sec-

onds 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 man- ual 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 set- tings of the workout.

ImmmJ

ri.FI rl

LJ'kJLJ

TIME

U.UU

DISTANCE

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.

I I

EO.Og

TIME

l_ fml(ml

! _,UU

SPEED

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 Contacts 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.

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

Profile

repeatedly until the num- ber of the desired workout

appears in the lower display.

When you select a preset workout, a profile of the

target speed settings of the p 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.

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 flash- ing 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. Ifa different target speed is programmed for the next segment, the target speed will appear in the display for a few seconds to alert you.

Jl_

5Pd

I tt'11"1 I l,UU

SPEED

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 downward- pointing arrow appears, decrease your pedaling speed. When a target appears, maintain your cur- rent 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 comfort=

able 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.

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 measure-

ment. 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.

TIME

tt"l II_l

1 t"1

,2u

DISTANCE

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

MAINTENANCE

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 instal-

lation 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

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.

165 155 145 140 130 125 115 _W_ I45 138 130 125 118 110 103 q,_)

125 120 115 110 105 95 gO W

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.

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 Model No. 831.21922.1 R0314A

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

1 1 Console 43 2 Pedal Sleeve

2 4 Round Cap 44 2 Crank Arm Washer 3 18 M4 x 15mm Screw 45 2 Crank Arm Spacer 4 1 Upright 46 1 Left Shield

5 1 Console Wire 47 3 Friction Fastener 6 1 Reed Switch/Wire 48 1 Drive Belt

7 2 Foam Grip 49 1 Left Pedal Locknut 8 2 Handlebar Cap 50 2 Magnet

9 1 Left Handlebar 51 2 Right Pedal Locknut 10 1 Seat 52 1 Pulley/Crank 11 9 M8 x 20mm Screw 53 2 Bearing

12 2 M10 Black Washer 54 1 Knob 13 2 Handlebar Cover 55 1 M8 Flange Nut

14 2 M8 Large Washer 56 1 Adjuster 15 1 Ground Wire 57 1 Idler

16 6 Pivot Bushing 58 1 Center Fan Cover 17 5 M8 Washer 59 1 Frame

18 1 Seat Post 60 1 Clamp 19 11 M8 Locknut 61 1 M10 Locknut

20 1 Upright Cap 62 2 Transport Wheel 21 1 Post Sleeve 63 1 Front Stabilizer

22 11 M4 x 15mm Tek Screw 64 2 M8 x 60mm Carriage Bolt 23 2 Fan Cover 65 2 M8 Acorn Nut

24 1 M4 x 10mm Screw 66 2 Top Cover 25 1 M10 Washer 67 2 Bottom Cover

26 1 Fan Axle 68 2 M4 x 12mm Screw 27 2 Fan Bearing 69 1 Foot

28 1 Fan 70 1 Right Shield 29 1 Fan Spacer 71 1 Right Pedal 30 5 Cover Stud 72 1 Right Link Arm 31 4 M8 x 40mm Bolt 73 2 Leveling Cap 32 1 Left Handlebar Leg 74 1 Rear Stabilizer

33 2 M8 x 70mm Bolt 75 1 M10 x 35mm Screw 34 1 Left Link Arm 76 2 Crank Cap

35 2 Link Arm Bushing 77 2 Crank Nut 36 1 Handlebar Axle 78 1 Left Crank Arm

37 3 Wave Washer 79 1 Right Crank Arm 38 1 Right Handlebar 80 2 Snap Ring 39 1 Right Handlebar Leg 81 2 Fan Washer 40 1 Left Pedal * - Assembly Tool 41 2 Pedal Spring * - Grease Packet

42 2 Pedal Washer * - 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.

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Your Home

® Registered Trademark / Trademark / Service 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). 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

TM SM