ProForm Home Gym 831286430 User Manual

Model No. 831.28643.0  
Serial No.  
ELLIPTICAL EXERCISER  
User’s Manual  
Serial  
Number  
Decal  
• Assembly  
• Operation  
• Maintenance  
• Part List and Drawing  
CAUTION  
Read all precautions and instruc-  
tions in this manual before using  
this equipment. Keep this manu-  
al for future reference.  
Sears, Roebuck and Co., Hoffman Estates, IL 60179  
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BEFORE YOU BEGIN  
®
Congratulations for selecting the new PROFORM XP  
115 elliptical exerciser. The PROFORM XP 115 is an  
incredibly smooth exerciser that moves your feet in a  
natural elliptical path, minimizing the impact on your  
knees and ankles. The unique XP 115 features  
adjustable resistance and a state-of-the-art console to  
help you get the most from your exercise.  
tions after reading this manual, call 1-800-4-MY-  
®
HOME (1-800-469-4663). To help us assist you,  
please note the product model number and serial  
number before calling. The model number is  
831.28643.0. The serial number can be found on a  
decal attached to the elliptical exerciser (see the front  
cover of this manual for the location of the decal).  
For your benefit, read this manual carefully before  
Before reading further, please familiarize yourself with  
the parts that are labeled in the drawing below.  
you use the elliptical exerciser. If you have ques-  
Handgrip Pulse Sensor  
Console  
Fan  
Handlebar  
Water Bottle Holder*  
FRONT  
Pedal  
Wheel  
Pedal Disk  
LEFT SIDE  
BACK  
*No water bottle is included  
The decal shown above has been placed on the elliptical exerciser. If the decal is missing, or if  
it is not legible, please call toll-free 1-888-533-1333 and order a free replacement decal. Apply  
the decal in the location shown.  
3
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ASSEMBLY  
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the  
packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the  
included hex keys as well as a phillips screwdriver  
, an adjustable wrench  
,
and a rubber mallet  
.
As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parentheses  
below each drawing is the key number of the part, from the PART LIST on page 17. The second number is the  
quantity needed for assembly. Note: Some small parts may have been pre-assembled. If a part is not in the  
parts bag, check to see if it has been pre-assembled. If a part is missing, call toll-free 1-888-533-1333.  
M8 Split  
M10 Split  
Wave Washer  
(95)–2  
M8 Large  
Washer (70)–2  
Washer (53)–10  
Washer (100)–4  
M4 x 22mm  
M4 x 16mm  
M8 Nylon  
M10 Nylon  
Screw (66)–4  
Screw (91)–2  
Locknut (46)–8  
Locknut (29)–4  
M8 x 25mm Patch  
Screw (22)–2  
M8 x 45mm Button  
Bolt (50)–4  
M8 x 50mm Button  
Screw (89)–4  
M10 x 52mm Bolt Set (27)–2  
M8 x 65mm Button Screw (99)–4  
M10 x 112mm Carriage Bolt (34)–4  
M10 x 88mm Button Screw (63)–2  
4
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1. Identify the Front Stabilizer (3). While another person  
lifts the front of the Frame (1), attach the Front  
Stabilizer to the Frame with two M10 x 112mm  
Carriage Bolts (34) and two M10 Nylon Locknuts (29).  
Make sure that the Front Stabilizer is turned so the  
Wheels (32) are not touching the floor.  
1
32  
34  
32  
3
1
29  
2. While another person lifts the back of the Frame (1),  
attach the Rear Stabilizer (4) to the Frame with two  
M10 x 112mm Carriage Bolts (34) and two M10 Nylon  
Locknuts (29).  
2
29  
4
29  
1
34  
3. While another person holds the Upright (2) in the posi-  
tion shown, connect the Upper Wire Harness (86) to  
the Lower Wire Harness (87). Carefully pull the  
upper end of the Upper Wire Harness to remove  
any slack. While holding the upper end of the  
Upper Wire Harness, insert the Upright into the  
Frame (1). Do not pinch the Wire Harnesses.  
3
Avoid pinching  
or damaging the  
wire harnesses  
during this step.  
2
Slide an M10 Split Washer (70) and a Frame Spacer  
(83) onto each of the two M10 x 88mm Button Screws  
(63). Insert the Button Screws into the Frame (1) and  
the Upright (2). Make sure that the concave ends of  
the Frame Spacers are facing the Frame. Do not  
tighten the Button Screws yet.  
105  
91  
86  
87  
70  
Attach the Water Bottle Holder (105) to the Upright (2)  
with two M4 x 22mm Screws (91).  
83  
63  
1
70  
83  
4. The Console (5) requires four 1.5V “D” batteries (not  
included); alkaline batteries are recommended.  
Remove the battery cover from the Console. Next,  
insert four batteries into the battery compartments.  
Make sure that the batteries are oriented as shown  
by the diagrams inside the battery compartments.  
Then, replace the battery cover.  
4
Battery  
Cover  
5
Batteries  
5
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5. While another person holds the Console (5) near the  
Upright (2), connect the wire harness on the Console  
to the Upper Wire Harness (86). Insert the excess  
wire harness into the Upright. Next, attach the  
Console to the Upright with four M4 x 16mm Screws  
(66). Be careful to avoid pinching the wire har-  
nesses.  
5
66  
5
86  
Wire  
Harness  
2
6. Identify the Left Handlebar (9), which is marked with a  
sticker. Insert the Left Handlebar into one of the  
Handlebar Legs (79); make sure that the Handlebar  
Leg is turned so the hexagonal holes are oriented as  
indicated. Attach the Left Handlebar to the Handlebar  
Leg with two M8 x 45mm Button Bolts (50) and two M8  
Nylon Locknuts (46). Make sure that the Nylon  
Locknuts are set inside the hexagonal holes. Do not  
tighten the Button Bolts yet.  
6
9
Apply a generous amount of the included grease to the  
Pivot Axle (97) and to two M8 Large Washers (53). Next,  
insert the Pivot Axle into the Upright (2) and center it.  
Apply more grease to both ends of the Pivot Axle.  
Grease  
Tube  
Grease  
22  
97  
25  
53  
95  
2
Slide a Handlebar Spacer (25) onto the short tube on the  
Left Handlebar (9), and rotate the Handlebar Spacer so  
the small arrow is pointing toward the floor. Next, slide the  
Left Handlebar onto the left end of the Pivot Axle (97).  
Finger tighten an M8 x 25mm Patch Screw (22) with an  
M8 Large Washer (53) and a Wave Washer (95) into the  
end of the Pivot Axle. Then, attach a Handlebar Cap (23)  
by pressing its small tabs into the Handlebar Spacer.  
Arrow  
46  
23  
50  
Hexagonal  
Holes  
79  
Assemble the Right Handlebar (not shown) and the other  
Handlebar Leg (not shown) in the same way.  
Now, tighten both M8 x 25mm Patch Screws (22) at the  
same time.  
7. Apply a thin film of grease to the shaft of an  
M10 x 52mm Bolt Set (27) and to the surfaces of the  
two Leg Bushings (28) in the left Handlebar Leg (79).  
7
79  
79  
28  
Grease  
27  
Next, attach the left Handlebar Leg (79) to the Left  
Pedal Arm (14) with the M10 x 52mm Bolt Set (27). Do  
not overtighten the Bolt Set; the left Handlebar Leg  
must be able to pivot freely.  
103  
28  
Grease  
Attach the right Handlebar Leg (79) to the Right Pedal  
Arm (103) in the same way.  
27  
See step 3. Tighten the M10 x 88mm Button Screws  
(63). See step 6. Tighten the M8 x 45mm Button  
Bolts (50) in the Handlebar Legs (79).  
14  
6
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8. Attach a Pedal Bracket (16) to the Left Pedal Arm (14)  
with two M8 x 65mm Button Screws (99), two M8 Large  
Washers (53), and two M8 Nylon Locknuts (46).  
8
103  
12  
Identify the Left Pedal (13). Attach the Left Pedal to the  
Left Pedal Arm (14) with two M8 x 50mm Button  
Screws (89), two M8 Split Washers (100) and two M8  
Large Washers (53).  
46  
53  
14  
Attach the other Pedal Bracket (not shown) and the  
Right Pedal (12) to the Right Pedal Arm (103) in the  
same way.  
53  
13  
16  
100  
89  
53  
99  
9. Make sure that all parts of the elliptical exerciser are properly tightened. Note: Some hardware may be  
left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the ellip-  
tical exerciser.  
7
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HOW TO USE THE ELLIPTICAL EXERCISER  
HOW TO EXERCISE ON THE ELLIPTICAL  
EXERCISER  
HOW TO USE THE HANDLEBARS  
The handlebars are  
designed to add  
upper-body exer-  
cise to your work-  
outs. Push and pull  
the handlebars as  
you exercise to  
Handlebars  
To mount the elliptical exerciser, hold the handgrip  
pulse sensor and step onto the pedal that is in the  
lower position. Next, step onto the other pedal. Push  
the pedals until they begin to move with a continuous  
motion. Note: The pedal discs can turn in either  
direction. It is recommended that you move the  
pedal discs in the direction shown by the arrow  
work your arms,  
below; however, for variety, you can turn the pedal shoulders, and  
discs in the opposite direction.  
back.  
To exercise only  
your lower body,  
hold the handgrip  
pulse sensor as you  
exercise.  
To dismount the elliptical exerciser, wait until the ped-  
als come to a complete stop. Note: The elliptical  
exerciser does not have a free wheel; the pedals  
will continue to move until the flywheel stops.  
When the pedals are stationary, step off the higher  
pedal first. Then, step off the lower pedal.  
Handgrip  
Pulse  
Sensor  
HOW TO ADJUST THE STRIDE OF THE ELLIPTICAL  
EXERCISER  
To adjust the stride of the elliptical exerciser, first pull  
one of the adjustment knobs until the adjustment  
bracket will pivot freely. Pivot the adjustment bracket to  
align the adjustment knob with one of the three holes  
in the crank arm, and gently release the knob. Then,  
pivot the adjustment bracket back and forth slightly to  
make sure that the adjustment pin is engaged in one of  
the holes in the crank arm.  
Handlebars  
Handgrip  
Pulse Sensor  
Adjustment  
Pin  
Adjustment  
Bracket  
Pedals  
Crank  
Arm  
Adjustment  
Knob  
Holes  
Pedal Disc  
Adjust the other side of the elliptical exerciser in the  
same way.  
8
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FEATURES OF THE CONSOLE  
each pulse control program automatically controls the  
resistance of the pedals and prompts you to increase  
or decrease your pedaling pace to keep your heart rate  
near a target heart rate setting. Each resistance & rpm  
program automatically changes the resistance of the  
pedals and prompts you to vary your pedaling pace as  
it guides you through an effective workout.  
The advanced console offers an array of features  
designed to make your workouts more effective and  
enjoyable.  
When the manual mode of the console is selected,  
you can change the resistance of the pedals with the  
touch of a button. As you exercise, the console will  
provide continuous exercise feedback. You can even  
monitor your heart rate using the handgrip pulse  
sensor.  
To use the manual mode of the console, follow the  
steps beginning on page 10. To use a pulse control  
program, see page 12. To use a resistance & rpm  
program, see page 14.  
The console also offers two pulse control programs and Note: If there is a sheet of clear plastic on the face of  
four resistance & rpm programs. During your workout, the console, remove the plastic.  
9
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Monitor your progress with the display.  
HOW TO USE THE MANUAL MODE  
4
The left side of the  
display—The left side  
Press the Resistance decrease button or  
1
of the display will  
begin pedaling to turn on the console.  
show the elapsed  
time, the approximate  
A moment after the console is turned on, the dis-  
play will light.  
number of grams of  
carbs you have  
burned, and the approximate number of calories  
you have burned. Note: When a preset program is  
selected (except for pulse control program 2), the  
display will show the time remaining in the pro-  
gram instead of the elapsed time.  
Select the manual mode.  
2
3
Each time the console is turned on, the manual  
mode will be selected automatically. If you have  
previously selected a program, return to the man-  
ual mode by pressing the Programs button repeat-  
edly until the display appears as shown below.  
The left side of the display will also show your  
heart rate when you use the handgrip pulse sen-  
sor (see step 5 on page 11).  
The center of the  
display—When the  
manual mode is  
selected, the center of  
the display will show a  
Begin pedaling and change the resistance of  
the pedals as desired.  
track that represents  
640 revolutions. 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.  
As you pedal, change  
the resistance of the  
pedals by pressing  
the Resistance  
increase and  
The center of the display will also show the resis-  
tance setting of the pedals for a few seconds each  
time the resistance setting changes.  
decrease buttons  
repeatedly. There are  
ten resistance levels. Note: After you press the  
buttons, it will take a moment for the pedals to  
reach the selected resistance level.  
The right side of the  
display—The right  
side of the display will  
show the distance  
During your workout, the Pace Coach will prompt  
you to maintain a target pace of 50 revolutions  
per minute (rpm). If you choose, increase your  
pace when one of the “Too Slow” arrows lights  
and decrease your pace when one of the “Too  
Fast” arrows lights. When the center indicator  
lights, maintain your current pace. Important:  
The target pace is intended only to provide  
motivation. Your actual pace may be slower or  
faster than the target pace. Make sure to exer-  
cise at a pace that is comfortable for you.  
(total revolutions) you  
have pedaled and  
your pedaling pace  
(revolutions per minute [rpm]).  
10  
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Measure your heart rate if desired.  
If there are sheets  
ful not to move your hands excessively or to  
squeeze the metal contacts too tightly. For opti-  
mal performance, clean the metal contacts using  
a soft cloth; never use alcohol, abrasives, or  
chemicals.  
5
of clear plastic on  
the metal contacts  
on the handgrip  
Metal Contacts  
Turn on the fan if desired.  
pulse sensor, peel  
off the plastic. To  
measure your heart  
rate, hold the hand-  
grip pulse sensor,  
with your palms rest-  
6
7
To turn on the fan at low speed, press the Fan  
button. To turn on the fan at high speed, press  
the button a second time. To turn off the fan,  
press the button a third time. Note: If the pedals  
are not moved for a few minutes, the fan will  
automatically turn off to conserve the batteries.  
ing on the metal contacts. Avoid moving your  
hands or gripping the contacts too tightly.  
Pivot the thumb tab  
When your pulse is  
on the right side of  
the fan to adjust the  
angle of the fan.  
Thumb  
Tab  
detected, a heart-  
shaped symbol will  
flash in the left side  
of the display 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 read-  
ing, hold the contacts for at least 15 seconds.  
Note: If you continue to hold the handgrip pulse  
sensor, the display will show your heart rate for  
up to 30 seconds. The display will then show your  
heart rate along with the other modes.  
When you are finished exercising, the console  
will automatically turn off.  
If the pedals are not moved for several seconds, a  
tone will sound and the console will pause.  
If the pedals are not moved for about five min-  
utes, the console will turn off and the display will  
be reset.  
If your heart rate is not shown, make sure that  
your hands are positioned as described. Be care-  
11  
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If pulse control program 2 is selected, the tar-  
get heart rate setting for the program will flash in  
the display. If desired, press the Resistance  
increase and decrease buttons to change the tar-  
get heart rate setting (see EXERCISE INTENSI-  
TY on page 16).  
HOW TO USE A PULSE CONTROL PROGRAM  
Press the Resistance decrease button or  
1
begin pedaling to turn on the console.  
A moment after the console is turned on, the dis-  
play will light.  
Hold the handgrip pulse sensor.  
4
5
It is not necessary to hold the handgrip pulse  
sensor continuously during a pulse control pro-  
gram; however, you should hold the handgrip  
pulse sensor frequently for the program to oper-  
ate properly. Each time you hold the handgrip  
pulse sensor, keep your hands on the metal  
contacts for at least 30 seconds.  
Select one of the pulse control programs.  
2
Press the Programs  
button repeatedly  
until “P 1” or “P 2”  
appears in the right  
side of the display.  
Begin pedaling to start the program.  
If pulse control pro-  
gram 1 is selected,  
a profile of the target  
heart rate settings  
for the program will  
scroll across the  
Pulse control program 1 is divided into 30 one-  
minute segments. One target heart rate setting is  
programmed for each segment. Note: The same  
target heart rate setting may be programmed for  
two or more consecutive segments.  
center of the display.  
The target heart rate  
Current Segment  
setting for the first  
segment will be  
If pulse control pro-  
gram 2 is selected,  
shown in the flashing  
Current Segment col-  
umn in the center of  
the display. The target  
a pulse symbol will  
appear in the center  
of the display. Each  
time a heartbeat is  
heart rate settings for the next four segments will  
be shown in the columns to the right.  
detected while you  
are using the handgrip pulse sensor, the pulse  
symbol will reappear.  
When only three seconds remain in the first seg-  
ment of the program, both the Current Segment  
column and the column to the right will flash, a  
series of tones will sound, and all target heart  
rate settings will move one column to the left.  
The target heart rate setting for the second seg-  
ment will then be shown in the flashing Current  
Segment column.  
Enter a target heart rate setting.  
3
If pulse control pro-  
gram 1 is selected,  
the maximum target  
heart rate setting of  
the program will  
flash in the display. If  
Pulse control program 2 is divided into 40 one-  
minute segments. The same target heart rate set-  
ting is programmed for all segments. Note: For a  
shorter workout, stop exercising or select a differ-  
ent program before the program ends.  
desired, press the  
Resistance increase and decrease buttons to  
change the maximum target heart rate setting  
(see EXERCISE INTENSITY on page 16). If you  
change the maximum target heart rate setting,  
the intensity level of the entire program will  
change.  
12  
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During both pulse control programs, the con-  
sole will regularly compare your heart rate to the  
target heart rate setting. If your heart rate is too  
far below or above the target heart rate setting,  
the resistance of the pedals will automatically  
increase or decrease to bring your heart rate  
closer to the target heart rate setting.  
Note: During the program, you can manually over-  
ride the resistance setting for the current seg-  
ment, if desired, by pressing the increase and  
decrease buttons. However, when the console  
compares your heart rate to the target heart rate  
setting, the resistance of the pedals may auto-  
matically increase or decrease to bring your heart  
rate closer to the target heart rate setting.  
After the first minute of the program, the Pace  
Coach will prompt you to maintain a consistent  
pedaling pace. When one of the “Too Slow”  
arrows lights, increase your pace. When one of  
the “Too Fast” arrows lights, decrease your pace.  
When the center indicator lights, maintain your  
current pace.  
If you stop pedaling for several seconds, a tone  
will sound and the program will pause. To restart  
the program, simply resume pedaling.  
Monitor your progress with the display.  
See step 4 on page 10.  
6
7
8
Turn on the fan if desired.  
See step 6 on page 11.  
When you are finished exercising, the console  
will automatically turn off.  
Important: The target heart rate settings are  
intended only to provide motivation. Your  
actual heart rate may be slower than the tar-  
get heart rate settings. Make sure to exercise  
at a pace that is comfortable for you.  
See step 7 on page 11.  
13  
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Important: The pace settings are intended  
only to provide motivation. Your actual pace  
may be slower than the pace settings. Make  
sure to exercise at a pace that is comfortable  
for you.  
HOW TO USE A RESISTANCE & RPM PROGRAM  
Press the Resistance decrease button or  
1
begin pedaling to turn on the console.  
When only three seconds remain in the first seg-  
ment of the program, both the Current Segment  
column and the column to the right will flash, a  
series of tones will sound, and all resistance set-  
tings will move one column to the left. The resis-  
tance setting for the second segment will then be  
shown in the flashing Current Segment column,  
and the resistance of the pedals will change to the  
resistance setting for the second segment. Note: If  
all of the indicators in the Current Segment column  
are lit after the resistance settings have moved to  
the left, the resistance settings may move down-  
ward so only the highest indicators appear in the  
matrix.  
A moment after the console is turned on, the dis-  
play will light.  
Select one of the resistance & rpm programs.  
2
Press the Programs  
button repeatedly until  
“P 3,” “P 4,” “P 5,” or  
“P 6” appears in the  
right side of the dis-  
play. When a resis-  
tance & rpm program  
is selected, a profile of the resistance settings of  
the program will scroll across the center of the  
display. The left side of the display will show how  
long the program will last.  
The program will continue until the resistance set-  
ting for the last segment is shown in the Current  
Segment column and the last segment ends.  
Begin pedaling to start the program.  
3
Note: During the program, you can override the  
resistance setting for the current segment, if  
desired, by pressing the increase or decrease but-  
ton. However, when the next segment begins, the  
resistance will change if a different resistance set-  
ting is programmed for the next segment.  
Each program is divided into several one-minute  
segments. One resistance setting and one pace  
setting are programmed for each segment. Note:  
The same resistance setting and/or pace setting  
may be programmed for two or more consecutive  
segments.  
If you stop pedaling for several seconds, a tone  
will sound and the program will pause. To restart  
the program, simply resume pedaling.  
The resistance setting  
Current Segment  
for the first segment  
will be shown in the  
flashing Current  
Monitor your progress with the display.  
See step 4 on page 10.  
Segment column in  
the center of the dis-  
play. (Note: The pace  
4
5
6
7
settings are not shown in the display.) The resis-  
tance settings for the next four segments will be  
shown in the columns to the right.  
Measure your heart rate if desired.  
See step 5 on page 11.  
As you exercise, the Pace Coach will prompt you  
to keep your pedaling pace near the pace setting  
for the current segment. When one of the “Too  
Slow” arrows lights, increase your pace. When  
one of the “Too Fast” arrows lights, decrease your  
pace. When the center indicator lights, maintain  
your current pace.  
Turn on the fan if desired.  
See step 6 on page 11.  
When you are finished exercising, the console  
will automatically turn off.  
See step 7 on page 11.  
14  
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MAINTENANCE AND TROUBLESHOOTING  
Inspect and tighten all parts of the elliptical exerciser  
regularly. Replace any worn parts immediately.  
HANDGRIP PULSE SENSOR TROUBLESHOOTING  
• Avoid moving your hands while using the handgrip  
pulse sensor. Excessive movement may interfere  
with heart rate readings.  
To clean the elliptical exerciser, use a damp cloth and  
a small amount of mild soap. Important: To avoid  
damaging the console, keep liquids away from the  
console and keep the console out of direct sun-  
light.  
• Do not hold the metal contacts too tightly; doing so  
may interfere with heart rate readings.  
BATTERY REPLACEMENT  
• For the most accurate heart rate reading, hold the  
metal contacts for about 30 seconds.  
If the console displays become dim, the batteries  
should be replaced; most console problems are the  
result of low batteries. See assembly step 4 on page  
5 for replacement instructions.  
• For optimal performance of the handgrip pulse sen-  
sor, keep the metal contacts clean. The contacts  
can be cleaned with a soft cloth—never use alcohol,  
abrasives, or chemicals.  
HOW TO LEVEL THE ELLIPTICAL EXERCISER  
After moving the  
elliptical exercis-  
er to the location  
where it will be  
used, make sure  
that the ends of  
both stabilizers  
are touching the  
Leveling Foot  
floor. If the ellipti-  
cal exerciser  
rocks slightly  
during use, turn one or both of the leveling feet under  
the front stabilizer until the rocking motion is eliminated.  
15  
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CONDITIONING GUIDELINES  
WARNING:  
During the first few minutes of exercise, your body  
uses easily accessible carbohydrate calories for ener-  
gy. 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 num-  
ber in your training zone as you exercise.  
Before beginning this or any exercise pro-  
gram, consult your physician. This is espe-  
cially important for persons over the age of 35  
or persons with pre-existing health problems.  
The pulse sensor is not a medical device.  
Various factors may affect the accuracy of  
heart rate readings. The pulse sensor is  
intended only as an exercise aid in determin-  
ing heart rate trends in general.  
For maximum fat burning, adjust the intensity of your  
exercise until your heart rate is near the middle num-  
ber in your training zone as you exercise.  
Aerobic Exercise  
If your goal is to strengthen your cardiovascular sys-  
tem, your exercise must be “aerobic.” Aerobic exer-  
cise is activity that requires large amounts of oxygen  
for prolonged periods of time. This increases the  
demand on the heart to pump blood to the muscles,  
and on the lungs to oxygenate the blood. For aerobic  
exercise, adjust the intensity of your exercise until  
your heart rate is near the highest number in your  
training zone as you exercise.  
The following guidelines will help you to plan your  
exercise program. Remember that 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, the key to achieving the  
desired results is to exercise with the proper intensity.  
The proper intensity level can be found by using your  
heart rate as a guide. The chart below shows recom-  
mended heart rates for fat burning, maximum fat  
burning, and cardiovascular (aerobic) exercise.  
WORKOUT GUIDELINES  
Each workout should include the following three parts:  
A warm-up, consisting of 5 to 10 minutes of stretching  
and light exercise. A proper warm-up increases your  
body temperature, heart rate, and circulation in prepa-  
ration for exercise.  
Training zone exercise, consisting of 20 to 30 min-  
utes of exercising with your heart rate in your training  
zone. Note: During the first few weeks of your exer-  
cise program, do not keep your heart rate in your  
training zone for longer than 20 minutes.  
To find the proper heart rate for you, first find your age  
at the bottom of the chart (ages are rounded off to the  
nearest ten years). Next, find the three numbers above  
your age. The three numbers are your “training zone.”  
The lower two numbers are recommended heart rates  
for fat burning; the highest number is the recommend-  
ed heart rate for aerobic exercise.  
A cool-down, with 5 to 10 minutes of stretching. This  
will increase the flexibility of your muscles and will  
help to prevent post-exercise problems.  
EXERCISE FREQUENCY  
To maintain or improve your condition, complete three  
workouts each week, with at least one day of rest  
between workouts. After a few months of regular exer-  
cise, you may complete up to five workouts each week  
if desired. The key to success is to make exercise a  
regular and enjoyable part of your everyday life.  
Fat Burning  
To burn fat effectively, you must exercise at a relative-  
ly low intensity level for a sustained period of time.  
16  
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PART LIST—Model No. 831.28643.0  
R0406A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
1
1
1
1
1
1
1
2
1
1
2
1
1
1
2
2
2
4
2
2
2
2
2
6
2
2
2
4
4
1
1
2
2
4
2
1
1
1
1
2
1
2
1
1
2
11  
2
2
1
4
4
1
10  
1
Frame  
55  
56  
57  
58  
59  
60  
61  
62  
63  
64  
65  
66  
67  
68  
69  
70  
71  
72  
73  
74  
75  
76  
77  
78  
79  
80  
81  
82  
83  
84  
85  
86  
87  
88  
89  
90  
91  
92  
93  
94  
95  
96  
97  
98  
99  
100  
101  
102  
103  
104  
105  
#
1
1
2
4
4
4
4
4
2
2
2
6
4
1
1
2
2
2
1
8
2
1
1
1
2
1
1
8
2
4
1
1
1
2
4
4
2
2
3
4
2
2
1
8
4
4
4
2
1
2
1
2
1
1
Motor  
2
Upright  
Belt  
3
Front Stabilizer  
Rear Stabilizer  
Console  
Hub  
4
Hub Spacer  
M6 Nylon Locknut  
M6 Nut  
5
6
Left Side Shield  
Right Side Shield  
Pedal Disc  
7
M5 Nylon Locknut  
M5 x 12mm Bolt  
M10 x 88mm Button Screw  
8
9
Left Handlebar  
Right Handlebar  
Foam Grip  
10  
11  
12  
13  
14  
15  
16  
17  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
38  
39  
40  
41  
42  
43  
44  
45  
46  
47  
48  
49  
50  
51  
52  
53  
54  
M4 x 6mm Self-tapping Screw  
Adjustment Bracket Screw  
M4 x 16mm Screw  
M4 x 25mm Screw  
Right Front Endcap  
Reed Switch Clamp  
M10 Split Washer  
Handlebar Endcap  
Leveling Foot  
Right Pedal  
Left Pedal  
Left Pedal Arm  
Pin Spacer  
Pedal Bracket  
Adjustment Pin  
Pedal Arm Bushing  
Adjustment Spring  
Adjustment Bracket  
Snap Ring  
M5 x 16mm Screw  
M4 x 19mm Screw  
M6 Eyebolt  
M8 x 25mm Patch Screw  
Handlebar Cap  
Handlebar Bushing  
Handlebar Spacer  
Upright Spacer  
M10 x 52mm Bolt Set  
Leg Bushing  
Resistance Spring  
Reed Switch  
Reed Switch Bracket  
Handlebar Leg  
Side Shield Cover  
“U” Bracket  
Cover Screw  
M10 Nylon Locknut  
Upright Bushing  
Left Front Endcap  
Wheel  
Frame Spacer  
M4 x 12mm Round Head Screw  
Resistance Cable  
Upper Wire Harness  
Lower Wire Harness  
Pedal Arm Sleeve  
M8 x 50mm Button Screw  
Motor Washer  
M6 x 72mm Button Screw  
M10 x 112mm Carriage Bolt  
Rear Stabilizer Endcap  
Left Crank Arm  
Pulley  
M4 x 22mm Screw  
Inner Pedal Arm Sleeve  
M6 Washer  
Right Crank Arm  
Crank  
Crank Bearing  
Flywheel  
Large Snap Ring  
Wave Washer  
Flywheel Bearing  
Magnet  
M3 x 16mm Screw  
Pivot Axle  
Flywheel Axle  
M8 Jam Nut  
Adjustment Knob  
M8 Nylon Locknut  
Crank Screw  
M8 x 65mm Button Screw  
M8 Split Washer  
M8 x 45mm Button Screw  
Pin Collar  
Hub Cover  
M6 x 25mm Bolt  
M8 x 45mm Button Bolt  
M6 x 18mm Button Bolt  
“C” Magnet Bracket  
M8 Large Washer  
“C” Magnet  
Right Pedal Arm  
M8 Washer  
Water Bottle Holder  
Hex Key  
#
Grease  
#
User’s Manual  
Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. If a part is miss-  
ing, call toll-free 1-888-533-1333. See the back cover of this manual for information about replacement parts.  
17  
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EXPLODED DRAWING A—Model No. 831.28643.0  
R0406A  
18  
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EXPLODED DRAWING B—Model No. 831.28643.0  
R0406A  
19  
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Get it fixed, at your home or ours!  
Your Home  
For repair—in your home—of all major brand appliances, lawn and garden equipment,  
or heating and cooling systems, no matter who made it, no matter who sold it!  
For the replacement parts, accessories, and user’s manuals that you need to do-it-yourself.  
For Sears professional installation of home appliances  
and items like garage door openers and water heaters.  
®
1-800-4-MY-HOME (1-800-469-4663)  
Call anytime, day or night (U.S.A. and Canada)  
Our Home  
For repair of carry-in items like vacuums, lawn equipment,  
and electronics, call or go on-line for the location of your nearest  
Sears Parts & Repair Center.  
1-800-488-1222 Call anytime, day or night (U.S.A. only)  
To purchase a protection agreement (U.S.A.)  
or maintenance agreement (Canada) on a product serviced by Sears:  
1-800-827-6655 (U.S.A.)  
1-800-361-6665 (Canada)  
Para pedir servicio de reparación a domicilio, y para ordenar piezas:  
®
1-888-SU-HOGAR (1-888-784-6427)  
TM  
SM  
® Registered Trademark / Trademark / Service Mark of Sears Brands, LLC  
TM  
SM  
® Marca Registrada / Marca de Fábrica / Marca de Servicio de Sears Brands, LLC  
90 DAY FULL WARRANTY  
If this Sears Elliptical 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)  
This warranty does not apply when the Elliptical Exerciser is used commercially or for rental purposes.  
This warranty gives you specific legal rights, and you may also have other rights which vary from state  
to state.  
Sears, Roebuck and Co., Hoffman Estates, IL 60179  
Part No. 238951 R0406A  
Printed in China © 2006 ICON IP, Inc.  
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