Model No. 831.24843.0

Serial No.

Write the serial number in the space above for reference.

Serial Number

Decal

???Assembly

???Operation

???Maintenance

???Part List and Drawing

Sears, Roebuck and Co.

Hoffman Estates, IL 60179

CAUTION

Read all precautions and instruc- tions in this manual before using this equipment. Keep this manual for future reference.

TREADMILL EXERCISER

User???s Manual

1.Before beginning any exercise program, con- sult your physician. This is especially impor- tant for persons over age 35 or persons with pre-existing health problems.

2.It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions.

3.Use the treadmill only as described.

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

5.Place the treadmill on a level surface, with at least 8 ft. (2.4 m) of clearance behind it and 2 ft. (0.6 m) on each side. Do not place the treadmill on any surface that blocks air openings. To protect the floor or carpet from damage, place a mat under the treadmill.

6.Do not operate the treadmill where aerosol products are used or where oxygen is being administered.

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

8.The treadmill should be used only by per- sons weighing 300 lbs. (136 kg) or less.

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

10.Wear appropriate exercise clothes while us- ing the treadmill. Do not wear loose clothes that could become caught in the treadmill.

Athletic support clothes are recommended for both men and women. Always wear ath- letic shoes. Never use the treadmill with bare feet, wearing only stockings, or in sandals.

11.When connecting the power cord (see page 13), plug the power cord into a surge sup- pressor (not included) and plug the surge suppressor into a grounded circuit capable of carrying 15 or more amps. No other appli-

ance should be on the same circuit. Do not use an extension cord.

12.Use only a single-outlet surge suppressor that meets all of the specifications described on page 13. To purchase a surge suppres- sor, see your local Sears store or call the telephone number on the back cover of this manual and order part number 146148, or see your local electronics store.

13.Failure to use a properly-functioning surge suppressor could result in damage to the control system of the treadmill. If the control system is damaged, the walking belt may slow, accelerate, or stop unexpectedly, which may result in a fall and serious injury.

14.Keep the power cord and the surge suppres- sor away from heated surfaces.

15.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 TROU- BLESHOOTING on page 20 if the treadmill is not working properly.)

16.Read, understand, and test the emergency stop procedure before using the treadmill (see

HOW TO TURN ON THE POWER on page 15).

17.Never start the treadmill while you are stand- ing on the walking belt. Always hold the handrails or upper body arms while using the treadmill.

18.The treadmill is capable of high speeds. Ad- just the speed in small increments to avoid sudden jumps in speed.

19.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 in- tended only as an exercise aid in determining heart rate trends in general.

20.Never leave the treadmill unattended while it is running. Always remove the key, unplug the power cord, and press the power switch into the off position when the treadmill is not in use. (See the drawing on page 5 for the location of the power switch.)

21.Do not attempt to raise, lower, or move the treadmill until it is properly assembled. (See ASSEMBLY on page 7 and HOW???TO FOLD AND???MOVE???THE???TREADMILL on page 19.) You must be able to safely lift 45 lbs. (20 kg) to raise, lower, or move the treadmill.

22.When folding or moving the treadmill, make sure that the storage latch is holding the frame securely in the storage position.

23.Never insert any object into any opening on the treadmill.

24.Inspect and properly tighten all parts of the treadmill regularly.

25. DANGER: Always unplug the power cord immediately after use, before clean- ing the treadmill, and before performing the maintenance and adjustment procedures described in this manual. Never remove the motor hood unless instructed to do so by an authorized service representative. Servic- ing other than the procedures in this manual should be performed by an authorized ser- vice representative only.

26.This treadmill is intended for home use only. Do not use this treadmill in a commercial, rental, or institutional setting.

27.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.

BEFORE YOU BEGIN

Thank you for selecting the new PROFORM?? CROSSWALK 397 treadmill. The CROSSWALK 397 treadmill provides an impressive selection of features designed to make your workouts at home more effec- tive and enjoyable.

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

???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 assembly.

???The underside of the walking belt is coated with high-performance lubricant. After shipping, there may be some lubricant on top of the walking belt or on the shipping carton. This is normal. If there is lubricant on top of the walking belt, wipe it off with a soft cloth and a mild, non-abrasive cleaner.

???To identify small parts, see page 6.

???Assembly requires the following tools:

the included hex keys one Phillips screwdriver scissors

??? To avoid damaging parts, do not use power tools.

6.Identify the Left and Right Handrails (59, 64), which are marked ???Left??? and ???Right.??? Remove the four 5/16" x 3/4" Screws (5) and four 5/16" Star Washers (6) from the bottoms and sides of each Handrail.

Hold the Right Handrail (64) near the Right Upright (76). Insert the wire tie on the Upright Wire (63) through the hole in the bottom and out of the hole in the side of the Left Handrail as shown. Then, pull the Upright Wire through the Right Handrail.

Attach the Right Handrail (64) to the Right Upright (76) with two of the 5/16" x 3/4" Screws

(5) and two of the 3/8" Star Washers (6) that you just removed. Make sure not to pinch the

Upright Wire (63). Start both Screws, and then tighten them.

Attach the Left Handrail (59) to the Left Upright (66) as described above. Note: There are no wires on the left side.

6

8.With the help of a second person, hold the con- sole assembly near the Right Handrail (64).

Connect the Upright Wire (63) to the console wire. See the inset drawing. The connectors should slide together easily and snap into place. If they do not, turn one connector and try again. IF YOU DO NOT CONNECT THE CON-

NECTORS PROPERLY, THE CONSOLE MAY

BECOME DAMAGED WHEN YOU TURN ON THE POWER. Then, remove the wire tie from the Upright Wire.

Connect the Console Ground Wire (47) on the Console Crossbar (61) to the ground wire on the console.

9.Insert the wires into the Right Handrail (64) through the indicated hole as you set the con- sole assembly on the Left and Right Handrails (59, 64). Make sure that no wires are pinched.

Attach the console assembly with four #8 x 3/4" Screws (4). Start all four Screws, and then tighten them. Do not overtighten the Screws.

See assembly step 5. Firmly tighten the six 3/8" x 3 1/4" Screws (2) on the lower ends of the Left and Right Uprights (66, 76) (only one side is shown).

10.Attach the two Console Clamps (83) to the con- sole assembly with four #8 x 1" Screws (7).

11.Identify the Left and Right Upper Body Arms (84, 85).

Make sure that the Left Upper Body Arm (84) is positioned as shown. Attach the Left Upper Body Arm to the Left Upright (66) with two 1/4" x 3 1/2" Screws (56), two 1/4" Star Washers (23), and two 3/8" Star Washers (3) as shown. Do not overtighten the Screws.

Attach the Right Upper Body Arm (85) as de- scribed above.

HOW TO PLUG IN THE POWER CORD

DANGER: Improper connec- tion of the equipment-grounding conductor increases the risk of electric shock. Check with a qualified electrician or serviceman if you are unsure whether the product is prop- erly grounded. Do not modify the plug???if it will not fit the outlet, have a proper outlet in- stalled by a qualified electrician.

Your treadmill, like other electronic equipment, can be

damaged by sudden voltage changes in your home???s power. To decrease the risk of damaging your treadmill, always use a surge suppressor with your treadmill (see drawing 1 at the right). To purchase a surge suppressor, see precaution 12 on page 3.

Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge sup- pressor (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. There must be a moni- toring light on the surge suppressor to indicate whether it is functioning properly. Failure to use a properly-functioning surge suppressor could dam- age the control system of the treadmill (see precau- tion 13 on page 3).

This product must be grounded. If it should mal- function or break down, grounding provides a path of least resistance for electric current to reduce the risk of electric shock. This product???s power cord has

an equipment-grounding conductor and a grounding plug. Plug the power cord into a surge suppressor, and plug the surge suppressor into an appropri- ate outlet that is properly installed and grounded in accordance with all local codes and ordinances. IMPORTANT: The treadmill is not compatible with GFCI-equipped outlets and may not be compatible with AFCI-equipped outlets.

This product is for use on a nominal 120-volt circuit (see drawing 1). A temporary adapter may be used to connect the surge suppressor to a 2-pole receptacle if a properly-grounded outlet is not available (see drawing 2).

The temporary adapter should be used only until a properly-grounded outlet (see drawing 1) can be in- stalled by a qualified electrician.

The green-colored rigid ear, lug, or the like extend- ing from the adapter must be connected to a perma- nent ground such as a grounded outlet box cover. The adapter must be held in place by a metal screw.

Some 2-pole receptacle outlet box covers are not grounded. Contact a qualified electrician to deter- mine if the outlet box cover is grounded before using an adapter.

FEATURES OF THE CONSOLE

The treadmill console offers an impressive array of features designed to make your workouts more effec- tive and enjoyable.

When you use the manual mode, you can change the speed and incline of the treadmill with the touch of a button. As you exercise, the console will display instant exercise feedback. You can even measure your heart rate using the handgrip heart rate monitor.

In addition, the console offers sixteen preset workouts. Eight of these use the crosswalk arms, and the other eight are designed to help you meet your weight-loss goals. Each workout automatically controls the speed and incline of the treadmill as it guides you through an effective exercise session.

To turn on the power, see page 15. To use the manual mode, see page 15. To use a preset work- out, see page 17. To use the information mode, see

page 18.

IMPORTANT: If there is a sheet of clear plastic on the console, remove the plastic. To prevent dam- age to the walking platform, wear clean athletic shoes while using the treadmill. The first time you use the treadmill, observe the alignment of the walking belt, and center the walking belt if neces- sary (see pages 21 and 22).

Note: The console can display speed and distance in either miles or kilometers. To find out which unit of measurement is selected or to change the unit of mea- surement, see THE INFORMATION MODE on page 18. Note: For simplicity, all instructions in this section refer to miles.

HOW TO TURN ON THE POWER

IMPORTANT: If the treadmill has been exposed to cold temperatures, allow it to warm to room tem- perature before turning on the power. If you do not do this, you may damage the console displays or other electrical components.

Plug in the power cord (see page 13). Next, locate the

power switch on the treadmill Reset frame near the power cord.

Press the power switch into the reset position.

IMPORTANT: The console features a display demo mode, designed to be used if the treadmill is dis- played in a store. If the displays light as soon as you plug in the power cord and press the power switch into the reset position, the demo mode is turned on. To turn off the demo mode, hold down the Stop button for a few seconds. If the displays remain lit, see THE INFORMATION MODE on page

18 to turn off the demo mode.

Next, stand on the foot rails of the treadmill. Find the clip attached to the key (see the drawing on page 14) and slide the clip onto the waistband of your clothes.

Then, insert the key into the console. After a moment, the displays will light. IMPORTANT: In an emergency situation, the key can be pulled from the console, causing the walking belt to slow to a stop. Test the clip by carefully taking a few steps backward; if the key is not pulled from the console, adjust the posi- tion of the clip.

HOW TO USE THE MANUAL MODE

1.Insert the key into the console.

See HOW TO TURN ON THE POWER at the left.

2.Select the manual mode.

When the key is inserted, the manual mode will be selected. If a preset workout has been selected, remove the key and then reinsert it.

3.Start the walking belt.

To start the walking belt, press the Start button, the Speed increase button, or one of the speed buttons numbered 1 through 10.

If you press the Start button or the Speed increase button, the walking belt will begin to move at 1 mph. As you exercise, change the speed of the walking belt as desired by pressing the Speed increase and decrease buttons. Each time you press a button, the speed setting will change by 0.1 mph; if you hold down a button, the speed setting will change in increments of 0.5 mph. Note: After you press a button, it may take a moment for the walking belt to reach the selected speed setting.

If you press one of the numbered speed buttons, the walking belt will gradually change speed until it reaches the selected speed setting.

To stop the walking belt, press the Stop button. The time will begin to flash in the display. To restart the walking belt, press the Start button or the Speed increase button.

4.Change the incline of the treadmill as desired.

To change the incline

of the treadmill, press the Incline increase

or decrease buttons. Each time you press

the Incline increase or

decrease button, the incline will change by 0.5%. Note: After you press a button, it may take a mo- ment for the treadmill to reach the selected incline setting.

The far left display???

When you select the manual mode, the matrix

will display a track that represents 1/4 mile (400??

m). As you exercise, the

indicators around the track will appear in succes- sion until the entire track appears. The track will then disappear and the indicators will again begin to appear in succession.

The lower left display???

Before using the handgrip heart rate monitor, re- move the sheets of clear plastic from the metal contacts on the pulse bar. In ad- dition, make sure that your hands are clean.

As you exercise, the lower left display can

show the elapsed time and the distance that

you have walked or run.

The lower left display will also show the incline of the treadmill each time the incline level changes.

The lower right dis- play???The lower right

display can show the approximate number of calories that you have

burned and the speed of

the walking belt. The display also shows your heart rate when you use the handgrip heart rate monitor (see step 6).

The upper

display???The upper display

can show the

elapsed time, the distance that

you have walked or run, the approximate number of calories that you have burned, or the speed of the walking belt. Press the Display button repeat- edly until the upper display shows the information that you are most interested in viewing. Note: While information is shown in the upper display, the same information will not be shown in the lower displays.

To reset the displays, press the Stop button, re- move the key, and then reinsert the key.

To measure your heart rate, stand on the foot rails and hold the metal contacts on the handrail.

Avoid moving your hands. When your pulse is detected, a heart symbol in the lower right display will flash each time your heart beats, one or two

dashes will appear, and then your heart rate will be shown. For the most accurate heart rate reading, continue to hold the contacts for about 15 sec- onds.

7.When you are finished exercising, remove the key from the console.

Step onto the foot rails, press the Stop button, and adjust the incline of the treadmill to the lowest setting. The incline must be at the lowest setting or you may damage the treadmill when you fold it to the storage position. Next, remove the key from the console and put it in a secure place.

When you are finished using the treadmill, press the power switch into the off position and unplug the power cord. IMPORTANT: If you do not do this, the treadmill???s electrical components may wear prematurely.

HOW TO USE A PRESET WORKOUT

1.Insert the key into the console.

See HOW TO TURN ON THE POWER on page 15.

2.Select a preset workout.

To select a preset work- out, press the Crosswalk

Workouts button or the Wt. Loss Workouts but-

ton repeatedly until the number of the desired

workout appears in the upper display.

When you select a preset workout, the incline level of the workout will flash in the lower left display, the speed setting will flash in the lower right display, and then the workout length will appear in the lower left display. In addition, a profile of the speed set- tings of the workout will appear in the far left display.

3. Press the Start button or the Speed increase button to start the workout.

A moment after you press the button, the treadmill will automatically adjust to the first speed and in- cline settings of the workout. Hold the handrails and begin walking.

Each workout is divided into 30 one-minute seg- ments. One speed setting and one incline setting are programmed for each segment. Note: The same speed setting and/or incline setting may be programmed for consecutive segments.

During the workout, the profile will show

your progress. The flashing segment of the profile represents the current segment

of the workout. The

height of the flashing segment indicates the speed setting for the current segment. At the end of each segment, a tone will sound and the next segment

of the profile will begin to flash. If a new speed and/or incline setting is programmed for the next segment, the new speed and/or incline setting will appear in the displays. The treadmill will then au- tomatically adjust to the new speed and/or incline setting.

If you have selected a crosswalk workout, you will be prompted to use the crosswalk arms. When the crosswalk indicator on the console lights up, move the crosswalk arms forward and backward as you walk on the treadmill. This action exercises your arms, shoulders, and back for a total body workout.

The workout will continue in this way until the last segment of the profile flashes in the display and the last segment ends. The walking belt will then slow to a stop.

If the speed or incline setting is too high or too low at any time during the workout, you can manually

override the setting by pressing the speed or incline buttons; however, when the next segment of the workout begins, the treadmill will automatically adjust to the speed and incline settings for the next segment.

To stop the workout at any time, press the Stop button. To restart the workout, press the Start but- ton. The walking belt will begin to move at 1 mph. When the next segment of the workout begins, the treadmill will automatically adjust to the speed and incline settings for the next segment.

4. Follow your progress with the displays.

See step 5 on page 16.

5.Measure your heart rate if desired.

See step 6 on page 16.

6.When you are finished exercising, remove the key from the console.

See step 7 on page 16.

THE INFORMATION MODE

The console features an information mode that keeps track of the total distance that the walking belt has moved and the total number of hours that the treadmill has been used. The information mode also allows you to select a measurement system of miles or kilometers, and to turn the display demo mode on and off.

To select the information mode, hold down the Stop button while inserting the key into the console and then release the Stop button. When the information mode is selected, the following information will be shown:

An ???E??? for English miles or an ???M??? for metric kilo- meters will appear in the lower right display. Press the Speed increase button to change the unit of mea- surement if desired.

The lower left display will show the total number of miles (or kilometers) that the walking belt has moved.

The upper display will show the total number of hours the treadmill has been used.

The console features a display demo mode, designed to be used if the treadmill is displayed in a store. While the demo mode is turned on, the console will function normally when you plug in the power cord, press the power switch into the reset position, and insert the key into the console. However, when you remove the key, the displays will remain lit, although the buttons will not function. If the demo mode is turned on, a ???d??? will appear in the lower right display while the informa- tion mode is selected. To turn on or off the demo mode, press the Speed decrease button.

To exit the information mode, remove the key from the console.

HOW TO USE THE CROSSWALK ARMS

As you walk on the treadmill, you can hold the hand- rails or use the crosswalk arms. To exercise your arms, shoulders, and back for a total body workout, move the crosswalk arms forward and backward as you walk on the treadmill.

To vary the intensity of your upper body exercise, the resistance of the crosswalk arms can be adjusted. To increase the resistance, turn the resistance knobs clockwise; to decrease the resistance, turn the knobs counterclockwise.

HOW TO FOLD THE TREADMILL

Before folding the treadmill, adjust the incline to the lowest position. If you do not do this, you may damage the treadmill when you fold it. Remove the key and unplug the power cord. CAUTION: You must be able to safely lift 45 lbs. (20 kg) to raise, lower, or move the treadmill.

1.Hold the metal frame firmly in the location shown by the arrow below. CAUTION: Do not hold the frame by the plastic foot rails. Bend your legs and keep your back straight.

HOW TO MOVE THE TREADMILL

Before moving the treadmill, fold it as described at the left. CAUTION: Make sure that the latch pin is fully inserted into the platform cushion. Moving the treadmill may require two people.

1.Hold the frame and one of the handrails, and place one foot against a wheel.

1

Frame

Handrail

Wheel

2.Hold the frame firmly with your right hand. Pull the latch knob to the left and hold it. Raise the frame until the hole in the platform cushion is aligned with the latch pin. Then, slowly release the latch knob; make sure that the latch pin is fully inserted into the platform cushion.

To protect the floor or carpet, 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?? F (30?? C).

2.Pull back on the handrail until the treadmill will roll on the wheels, and carefully move it to the desired location. CAUTION: Do not move the treadmill without tipping it back, do not pull on the frame, and do not move the treadmill over an uneven surface.

3.Place one foot against a wheel, and carefully lower the treadmill.

HOW TO LOWER THE TREADMILL FOR USE

1.See drawing 2. Hold the upper end of the treadmill with your right hand. Pull the latch knob to the left and hold it. Next, lower the frame until it is past the latch pin. Make sure that the pin does not hit against the foot rail. Then, release the latch knob.

2.See drawing 1 at the left. Hold the metal frame firmly with both hands, and lower it to the floor.

CAUTION: Do not hold the frame by the plastic foot rails, and do not drop the frame. Bend your legs and keep your back straight.

TROUBLESHOOTING

Most treadmill problems can be solved by following the simple steps below. Find the symptom that applies, and follow the steps listed. If further assis- tance is needed, see the front cover of this manual.

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 13). Use only a single-outlet surge suppressor that meets all of the specifications described on page

13. IMPORTANT: The treadmill is not compat- ible with GFCI-equipped outlets and may not be compatible with AFCI-equipped outlets.

b.After the power cord has been plugged in, make sure that the key is inserted into the console.

c.Check the power switch located on the treadmill frame near the power cord. If the switch protrudes as shown, the switch has tripped. To reset the power switch, wait for five minutes and then press the switch back in.

c.Remove the key from the console, and then reinsert it.

d.If the treadmill still will not run, please see the front cover of this manual.

SYMPTOM: The console displays remain lit when you remove the key from the console

a.The console features a display demo mode, de- signed to be used if the treadmill is displayed in a store. If the displays remain lit when you remove the key, the demo mode is turned on. To turn off the demo mode, hold down the Stop button for a few seconds. If the displays are still lit, see THE INFORMATION MODE on page 18 to turn off the demo mode.

SYMPTOM: The displays of the console do not function properly

a.Remove the key from the console and UNPLUG THE POWER CORD. Next, remove the five indi- cated #8 x 3/4" Screws (4).

c

SYMPTOM: The power turns off during use

a.Check the power switch (see the drawing above).

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

b.Make sure that the power cord is plugged in. If the power cord is plugged in, unplug it, wait for five minutes, and then plug it back in.

Carefully lift the Motor Hood (48) upward, and then slide it forward and off. Make sure that the Motor Hood does not get caught by the tabs on the sides of the Motor Hood.

Locate the Reed Switch (33) and the Magnet (32) on the right side of the Pulley (31). 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 1/8 in. (3 mm).

If necessary, loosen the #8 x 3/4" Truss Head Screw (14), move the Reed Switch slightly, and then retighten the Screw. Carefully slide the Motor Hood (not shown) back on by lining up the guides. Reattach the Motor Hood with the five #8 x 3/4" Screws (not shown). Then, plug in the power cord, insert the key, and run the treadmill for a few min- utes to check for a correct speed reading.

Front

View

SYMPTOM: The incline of the treadmill does not change correctly

a.Hold down the Stop button and the Speed increase button, insert the key into the console, and then release the Stop button and the Speed increase button. Press the Stop button and then press the Incline increase or decrease button. The treadmill will automatically rise to the maximum incline level and then return to the minimum level. This will re- calibrate the incline system. If the incline does not begin calibrating, press the Stop button again, and then press the Incline increase or decrease button again. When the incline is calibrated, remove the key from the console.

SYMPTOM: The walking belt slows when walked on

a.Use only a single-outlet surge suppressor that meets all of the specifications described on page 13.

b.If the walking belt is overtightened, treadmill per- formance may decrease and the walking belt may become damaged. Remove the key and UNPLUG THE POWER CORD. Using the hex key, turn both idler roller screws counterclockwise, 1/4 of a turn. When the walking belt is properly tightened, you should be able to lift each edge of the walking belt 2 to 3 in. (5 to 7 cm) off the walking platform. Be careful to keep the walking belt centered. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walk- ing belt is properly tightened.

c.Your treadmill features a walking belt coated with high-performance lubricant. IMPORTANT: Never apply silicone spray or other substances to the walking belt or the walking platform unless in- structed to do so by an authorized service rep- resentative. Such substances may deteriorate the walking belt and cause excessive wear. If you suspect that the walking belt needs more lubri- cant, see the front cover of this manual.

d.If the walking belt still slows when walked on, see the front cover of this manual.

SYMPTOM: The walking belt is off-center or slips when walked on

a.If the walking belt is off-center, first remove the key and UNPLUG THE POWER CORD. If the walking belt has shifted to the left, use the hex key to turn the left idler roller screw clockwise 1/2 of a turn; if the walking belt has shifted to the right, turn the left idler roller screw counterclock- wise 1/2 of a turn. Be careful not to overtighten the walking belt. Then, plug in the power cord, insert the key, and run the treadmill for a few minutes. Repeat until the walking belt is centered.

b.If the walking belt slips when walked on, first re- move the key and UNPLUG THE POWER CORD.

Using the hex key, turn both idler roller screws clockwise, 1/4 of a turn. When the walking belt is correctly tightened, you should be able to lift each edge of the walking belt 2 to 3 in. (5 to 7 cm) off the walking platform. Be careful to keep the walk- ing belt centered. Then, plug in the power cord, insert the key, and carefully walk on the treadmill for a few minutes. Repeat until the walking belt is properly tightened.

SYMPTOM: The upperbody arms squeak during use

a.(Note: Correcting this problem requires a small amount of marine grease, available at hardware stores.) Turn the resistance knob (A) counterclock- wise and remove it. Next, remove the resistance cone (B) and the upper body arm (C), along with the resistance plate (D), plastic spacer (E), spring washer (F), washers (G), and thrust bearing (H). (Note: If the resistance plate [D] comes out of the resistance cone (B), press it back in.) Apply a thin layer of white marine grease to the outer surface of the resistance cone (B). Then reattach all parts in the order shown below.

C

B

E

G

D F H A

EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. 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 determin- ing 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 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.

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.

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 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.

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.

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A DRAWING EXPLODED

R0911A 0.24843.831 .No Model

EXPLODED DRAWING B

Model No. 831.24843.0 R0911A