ProForm Treadmill 831297062 User Manual

¨
Model No. 831.297062  
Serial No.  
The serial number is found in the location  
shown below. Write the serial number in  
the space above for future reference.  
USER'S MANUAL  
Serial Number  
Decal  
CAUTION  
Read all precautions and instruc-  
tions in this manual before using  
this equipment. Save this manual  
for future reference.  
SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179  
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13. Never move the walking belt while the power 18. When folding or moving the treadmill, make  
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 BE-  
FORE YOU BEGIN on page 4 if the treadmill  
is not working properly.)  
sure that the storage latch is fully closed.  
19. Inspect and tighten all parts of the treadmill  
every three months.  
20. Never drop or insert any object into any  
opening.  
14. Never start the treadmill while you are  
standing on the walking belt. Always hold  
the handrails while using the treadmill.  
21. This treadmill is intended for in-home use  
only. Do not use this treadmill in any com-  
mercial, rental, or institutional setting.  
15. The treadmill is capable of high speeds.  
Adjust the speed in small increments to  
avoid sudden jumps in speed.  
22.  
DANGER:  
Always unplug the power  
cord immediately after use, before cleaning  
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. Servicing  
other than the procedures in this manual  
should be performed by an authorized ser-  
vice representative only.  
16. Never leave the treadmill unattended while  
it is running. Always remove the key and un-  
plug the power cord when the treadmill is  
not in use.  
17. Do not attempt to raise, lower, or move the  
treadmill until it is properly assembled. (See  
ASSEMBLY on pages 5 and 6, and HOW TO  
MOVE THE TREADMILL on page 10.) You  
must be able to safely lift 45 pounds (20 kg)  
to raise, lower, or move the treadmill.  
WARNING:  
Before beginning this or any exercise program, consult your physician. This  
is especially important for persons over the age of 35 or persons with pre-existing health problems.  
Read all instructions before using. SEARS assumes no responsibility for personal injury or property  
damage sustained by or through the use of this product.  
SAVE THESE INSTRUCTIONS  
The decal shown at the right has been  
placed on your treadmill. If the decal is  
missing, or if it is not legible, please  
call our toll-free HELPLINE to order a  
free replacement decal (see the back  
cover of this manual). Apply the decal  
in the location shown.  
3
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BEFORE YOU BEGIN  
Thank you for selecting the new PROFORM¨ J4 tread-  
mill. The J4 treadmill combines advanced technology  
with innovative design to let you enjoy an excellent  
form of cardiovascular exercise in the convenience and  
privacy of your home. And when youÕre not exercising,  
the unique J4 can be folded up, requiring less than half  
the floor space of other treadmills.  
Monday through Saturday, 7 a.m. until 7 p.m. Central  
Time (excluding holidays). To help us assist you,  
please note the product model number and serial num-  
ber before calling. The model number of the treadmill  
is 831.297062. The serial number can be found on a  
decal attached to the treadmill (see the front cover of  
this manual for the location).  
For your benefit, read this manual carefully before  
using the treadmill. If you have additional questions,  
please call our toll-free HELPLINE at 1-800-736-6879,  
Before reading further, please review the drawing  
below and familiarize yourself with the parts that are  
labeled.  
Console  
Water Bottle Holder  
(Bottle not included)  
Key/Clip  
Storage Latch  
Upright  
Handrail  
Walking Belt  
Foot Rail  
RIGHT SIDE  
Circuit  
Breaker  
Power  
Cord  
Cushioned Walking Platform  
for maximum exercise comfort  
Rear Roller  
Adjustment Bolts  
BACK  
Incline Leg  
4
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ASSEMBLY  
Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not  
dispose of the packing materials until assembly is completed. Assembly requires the included allen wrench  
and your own phillips screwdriver  
.
Note: The underside of the treadmill walking belt is coated with high-performance lubricant. During shipping, a  
small amount of lubricant may be transferred to the top of the walking belt or the shipping carton. This is a normal  
condition and does not affect treadmill performance. If there is lubricant on top of the walking belt, simply wipe off  
the lubricant with a soft cloth and a mild, non-abrasive cleaner.  
Extension Leg Screw (53)Ð4  
Latch Screw (35)Ð2  
1. With the help of a second person, carefully raise the  
treadmill to the upright position. As a second person tips  
the treadmill to one side slightly and holds it, insert one  
of the Extension Legs (34) into the treadmill as shown.  
Make sure that the Base Pad (40) is on the indicated  
side of the Extension Leg. Attach the Extension Leg  
with an Extension Leg Screw (53). Be sure to push on  
the head of the Extension Leg Screw while tighten-  
ing it.  
1
53  
34  
Attach the other Extension Leg (not shown) as described  
above.  
With the help of a second person, carefully lower the  
treadmill so that both Extension Legs (34) are resting  
flat on the floor.  
40  
2. Hold the treadmill firmly with both hands, and lower the  
treadmill to the floor. To decrease the possibility of  
injury, bend your legs and keep your back straight.  
2
5
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3. Hold one of the Handrails (1) at an angle as shown and  
insert the upper end into the right Upright (11) as far as  
possible. Keep the lower end of the Handrail away from  
the treadmill to avoid scratching the finish.  
3
11  
1
Next, rotate the lower end of the Handrail (1) to the posi-  
tion shown by the dotted line. Note: It may be necessary  
to pull back on the lower end of the Handrail in order to  
position the Handrail against the bracket on the  
Extension Leg (34).  
Make sure that the hole in the bracket on the Extension  
Leg (34) is aligned with the hole in the Handrail (1). If the  
holes are not aligned, rotate the Handrail away from the  
treadmill and slide the upper end of the Handrail slightly  
out of the Upright (11). Then, rotate the lower end of the  
Handrail back to the position shown by the dotted line.  
Repeat, if necessary, until the holes are aligned.  
Bracket  
34  
3a.Refer to drawing 3a. Make sure that the lower end of the  
Handrail (1) is against the bracket on the Extension Leg.  
Tighten an Extension Leg Screw (53) into the bracket and  
the Handrail.  
3a  
Attach the other Handrail (not shown) as described above.  
53  
Bracket  
34  
1
4. Attach the Storage Latch (14) to the left Upright (11) with  
two Latch Screws (35). Be careful not to overtighten  
the Latch Screws.  
4
35  
11  
14  
5. Remove the backing from the Adhesive Clip (33). Press  
the Adhesive Clip onto the right Upright (11) in the indi-  
cated location. Press the Allen Wrench (88) into the  
Adhesive Clip.  
6
5
11  
Ratchet  
Screws  
6. Make sure that all parts are tightened before you use  
the treadmill. Note: The ratchet screws are factory set  
and should not be adjusted.  
33  
88  
To protect the floor or carpet, place a mat under the tread-  
mill.  
6
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OPERATION AND ADJUSTMENT  
THE PERFORMANT LUBETM WALKING BELT  
This product is for use on a nominal 120-volt circuit,  
and has a grounding plug that looks like the plug illus-  
trated in drawing 1 below. A temporary adapter that  
looks like the adapter illustrated in drawing 2 may be  
used to connect the surge suppressor to a 2-pole  
receptacle as shown in drawing 2 if a properly  
grounded outlet is not available.  
Your treadmill features a walking belt coated with  
PERFORMANT LUBETM, a high-performance lubricant.  
IMPORTANT: Never apply silicone spray or other  
substances to the walking belt or the walking plat-  
form. Such substances will deteriorate the walking  
belt and cause excessive wear.  
1
HOW TO PLUG IN THE POWER CORD  
Grounded Outlet Box  
Surge Suppressor  
Grounding Pin  
DANGER:  
Improper connection  
of the equipment-grounding conductor can  
result in an increased risk of electric shock.  
Check with a qualified electrician or service-  
man if you are in doubt as to whether the  
product is properly grounded. Do not modify  
the plug provided with the productÑif it will  
not fit the outlet, have a proper outlet  
Grounding Pin  
Grounded Outlet  
Grounding Plug  
installed by a qualified electrician.  
2
Grounded Outlet Box  
Adapter  
Your treadmill, like any other type of sophisticated  
electronic equipment, can be seriously damaged by  
sudden voltage changes in your homeÕs power.  
Voltage surges, spikes, and noise interference can  
result from weather conditions or from other appliances  
being turned on or off. To decrease the possibility of  
your treadmill being damaged, always use a surge  
suppressor with your treadmill (see drawing 1 at  
the right).  
Surge Suppressor  
Lug  
Metal Screw  
Surge suppressors are sold at most hardware stores  
and department stores. Use only a single-outlet surge  
suppressor that is UL 1449 listed as a transient voltage  
surge suppressor (TVSS). The surge suppressor must  
have a UL suppressed voltage rating of 400 volts or  
less and a minimum surge dissipation of 450 joules.  
The surge suppressor must be electrically rated for  
120 volts AC and 15 amps.  
The temporary adapter should be used only until a  
properly grounded outlet (drawing 1) can be installed  
by a qualified electrician.  
The green-colored rigid ear, lug, or the like extending  
from the adapter must be connected to a permanent  
ground such as a properly grounded outlet box cover.  
Whenever the adapter is used it must be held in place  
by a metal screw. Some 2-pole receptacle outlet box  
covers are not grounded. Contact a qualified elec-  
trician to determine if the outlet box cover is  
grounded before using an adapter.  
This product must be grounded. If it should malfunc-  
tion or break down, grounding provides a path of least  
resistance for electric current to reduce the risk of elec-  
tric shock. This product is equipped with a cord having  
an equipment-grounding conductor and a grounding  
plug. Plug the power cord into a surge suppressor,  
and plug the surge suppressor into an appropriate  
outlet that is properly installed and grounded in  
accordance with all local codes and ordinances.  
7
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CONSOLE DIAGRAM  
CAUTION:  
Before operating the  
console, read the following  
precautions.  
¥ Do not stand on the walk-  
ing belt when turning on  
the power.  
¥ Always wear the clip (see  
the drawing at the left)  
while using the treadmill.  
When the key is removed  
from the console, the  
Displays  
walking belt will stop.  
¥ Adjust the speed in small  
increments.  
¥ The training zones marked  
beside the speed control  
are general guidelines  
only. See page 14 for  
more information.  
Speed Control  
¥ To reduce the possibility  
of electric shock, keep the  
console dry. Avoid  
spilling liquids on the con-  
sole and use only a seal-  
able water bottle.  
Key  
Clip  
BATTERY INSTALLATION  
STEP BY STEP CONSOLE OPERATION  
The console requires three "AA" batteries (not in-  
cluded). Alkaline batteries are recommended. Open  
the battery cover as shown below. Insert three batter-  
If there is a thin sheet of clear plastic on the face of the  
console, remove it.  
ies into the battery compartment, making sure that the Before operating the console, make sure that the  
negative (Ð) ends of the batteries are touching the  
springs in the battery compartment. Close the bat-  
tery cover, push up on the battery cover tab, and then  
push the tab forward as shown. Be sure that the tab  
locks into place.  
power cord is properly plugged in. (See HOW TO  
PLUG IN THE POWER CORD on page 7.)  
Next, step onto the foot rails of the treadmill. Find the  
clip attached to the key (see the drawing above), and  
slide the clip onto the waistband of your clothing.  
Follow the steps on the page 8 to operate the console.  
Battery  
Cover  
Battery  
Cover Tab  
Batteries  
8
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CALORIES/FAT CAL-  
ORIES displayÑThis  
display shows the ap-  
proximate numbers of  
calories and fat calories  
you have burned. (See  
FAT BURNING on  
page 14.) Every seven seconds, the display will  
change from one number to the other. Arrows in  
the display will indicate which number is currently  
shown.  
Insert the key fully into the power switch.  
Arrows  
1
2
Inserting the key will  
not turn on the dis-  
plays. The displays will  
turn on when the  
ON/RESET button is  
pressed or when the  
walking belt is started.  
Note: If you just in-  
stalled batteries, the displays will already be on.  
To reset the displays at  
any time, press the  
ON/RESET button.  
Reset the speed control.  
Slide the speed control  
down to the RESET  
position. Note: Each  
time the walking belt  
is stopped, the speed  
control must be  
When you are finished exercising, stop the  
walking belt and remove the key.  
5
Step onto the foot rails, stop the walking belt and  
remove the key from the console. The displays will  
turn off about five minutes after the key is removed.  
Note: The displays will automatically turn off in  
order to conserve the batteries any time that  
the walking belt is stopped and the ON/RESET  
button is not pressed for five minutes.  
moved to the RESET  
position before the  
walking belt can be  
restarted.  
Start the walking belt.  
HOW TO CHANGE THE INCLINE OF THE TREADMILL  
3
4
After you have moved the speed control to the  
RESET position, slowly slide it upward until the  
walking belt begins to move at slow speed.  
Carefully step onto the walking belt and begin ex-  
ercising. Change the speed of the walking belt as  
desired by sliding the speed control.  
The incline of the treadmill can be changed by raising  
or lowering the back end. Before changing the in-  
cline, remove the key and unplug the power cord.  
Hold the  
rear roller  
endcap  
with both  
hands.  
When the  
To stop the walking belt, step onto the foot rails  
and slide the speed control to the RESET position.  
Follow your progress with the three displays.  
back end  
of the  
treadmill is  
in the low-  
est posi-  
Hold the Rear  
Roller Endcap  
in these locations  
Incline  
Leg  
TIME/DISTANCE  
displayÑThis display  
shows the elapsed time  
and the distance that  
tion, the incline is about 10%. Raise the back end until it  
clicks into position. (Note: It may be necessary to shake  
the treadmill lightly so that it clicks into position.) The in-  
cline will then be about 5%. Raise the back end again  
until it clicks into position. The incline will then be about  
3%. To lower the back end, raise it past the highest po-  
sition and then lower it. CAUTION: Before exercising,  
push on the back of the treadmill to make sure that  
the incline legs are locked in position. Do not place  
objects under the treadmill to change the incline;  
change the incline only as described above.  
you have walked or run  
on the treadmill. Every  
seven seconds, the display will change from one  
number to the other. A colon (:) will appear when  
the elapsed time is shown.  
SPEED displayÑThis  
display shows the  
speed of the walking  
belt, in miles per hour.  
9
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HOW TO FOLD AND MOVE THE TREADMILL  
HOW TO FOLD THE TREADMILL FOR STORAGE  
Before folding the treadmill, unplug the power cord. Caution:  
You must be able to safely lift 45 pounds (20 kg) in order  
to raise, lower, or move the treadmill.  
1. Hold the treadmill with your hands in the locations shown  
at the right. To decrease the possibility of injury, bend  
your legs and keep your back straight. As you raise  
the treadmill, make sure to lift with your legs rather  
than your back. Raise the treadmill about halfway to the  
vertical position.  
2. Move your right hand to the position shown and hold the  
treadmill firmly. Raise the treadmill until the storage latch  
closes over the catch. Make sure that the storage latch  
is fully engaged over the catch.  
To protect the floor or carpet from damage, place a  
mat under the treadmill. Keep the treadmill out of  
direct sunlight. Do not leave the treadmill in the stor-  
age position in temperatures above 85¡ Fahrenheit.  
Storage  
Latch  
Engaged  
Catch  
HOW TO MOVE THE TREADMILL  
Before moving the treadmill, convert the treadmill to the stor-  
age position as described above. Make sure that the stor-  
age latch is closed fully over the catch.  
1. Hold the upper ends of the handrails. Place one foot on  
the base as shown.  
2. Tilt the treadmill back until it rolls freely on the front  
wheels. Carefully move the treadmill to the desired loca-  
tion. Never move the treadmill without tipping it back,  
or the base pads may come off. To reduce the risk of  
injury, use extreme caution while moving the tread-  
mill. Do not move the treadmill over an uneven  
surface.  
Base  
Front Wheels  
3. Place one foot on the base, and carefully lower the tread-  
mill until it is resting in the storage position.  
10  
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HOW TO LOWER THE TREADMILL FOR USE  
1. Hold the upper end of the treadmill with your right hand as  
shown. Using your left thumb, press the storage latch and  
hold it. Pivot the treadmill until the frame and foot rail are  
past the storage latch.  
Storage  
Latch  
Unlatched  
2. Hold the treadmill firmly with both hands, and lower the  
treadmill to the floor. To decrease the possibility of in-  
jury, bend your legs and keep your back straight.  
11  
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TROUBLE-SHOOTING  
Most treadmill problems can be solved by following the simple steps below. Find the symptom that  
applies, and follow the steps listed. If further assistance is needed, call our toll-free HELPLINE at  
1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time (excluding holidays).  
1. SYMPTOM: THE POWER DOES NOT TURN ON  
a. Make sure that the power cord is plugged into a surge suppressor, and that the surge suppressor is plugged  
into a properly grounded outlet (see page 7). Use only a single-outlet surge suppressor that is UL 1449  
listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed  
voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor  
must be electrically rated for 120 volts AC and 15 amps.  
b. After the power cord has been plugged in, make sure that the key is fully inserted into the console. See step  
1 on page 9.  
c. Check the circuit breaker located on the treadmill near the  
power cord. If the switch protrudes as shown, the circuit  
c
breaker has tripped. To reset the circuit breaker, wait for five  
minutes and then press the switch back in.  
Reset  
Tripped  
2. SYMPTOM: THE POWER TURNS OFF DURING USE  
a. Check the circuit breaker located on the treadmill frame near the power cord (see 1. c. above). If the circuit  
breaker has tripped, wait for five minutes and then press the switch back in.  
b. Make sure that the power cord is plugged in.  
c. Remove the key from the console. Reinsert the key fully into the console. See step 1 on page 9.  
d. If the treadmill still will not run, please call our toll-free HELPLINE.  
3. SYMPTOM: THE DISPLAYS OF THE CONSOLE DO NOT FUNCTION PROPERLY  
a. Check the batteries in the console. See BATTERY INSTALLATION on page 8. Most problems are the result  
of drained batteries.  
b. Remove the key from the console and UPLUG THE POWER  
CORD. Remove the screws from the hood. Carefully remove the  
1/8Ó  
44  
hood. Locate the Reed Switch (44) and the Magnet (45) on the  
left side of the Pulley (50). Turn the Pulley until the Magnet is  
aligned with the Reed Switch. Make sure that the gap between  
the Magnet and the Reed Switch is about 1/8Ó. If necessary,  
loosen the Screw (89) and move the Reed Switch slightly.  
Retighten the Screw. Re-attach the hood, and run the treadmill  
for a few minutes to check for a correct speed reading.  
50  
45  
89  
Top  
View  
12  
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4. SYMPTOM: THE WALKING BELT SLOWS WHEN WALKED ON  
a. Use only a UL-listed surge protector, rated at 15 amps, with a 14-gauge cord of five feet or less in length.  
b. If the walking belt is overtightened, treadmill performance may  
b
2ÓÐ3Ó  
decrease and the walking belt may be permanently damaged.  
Remove the key and UNPLUG THE POWER CORD. Using the  
allen wrench, turn both rear roller adjustment bolts counterclock-  
wise, 1/4 of a turn. When the walking belt is properly tightened,  
you should be able to lift each side of the walking belt 2 to 3  
inches off the walking platform. The center of the walking belt  
should just touch the walking platform. Be careful to keep the  
walking belt centered. Plug in the power cord, insert the key and  
run the treadmill for a few minutes. Repeat until the walking belt  
is properly tightened.  
Rear Roller Adjustment Bolts  
c. If the walking belt still slows when walked on, please call our toll-free HELPLINE.  
5. SYMPTOM: THE WALKING BELT IS OFF-CENTER WHEN WALKED ON  
a. If the walking belt has shifted to the left, first remove the key  
and UNPLUG THE POWER CORD. Using the allen wrench,  
a
turn the left rear roller adjustment bolt clockwise, and the right  
bolt counterclockwise, 1/4 of a turn each. Be careful not to over-  
tighten the walking belt. Plug in the power cord, insert the key  
and run the treadmill for a few minutes. Repeat until the walking  
belt is centered.  
b. If the walking belt has shifted to the right, first remove the  
key and UNPLUG THE POWER CORD. Using the allen wrench,  
b
turn the left rear roller adjustment bolt counterclockwise, and the  
right bolt clockwise, 1/4 of a turn each. Be careful not to over-  
tighten the walking belt. Plug in the power cord, insert the key  
and run the treadmill for a few minutes. Repeat until the walking  
belt is centered.  
c. If the walking belt slips when walked on, first remove the key  
and UNPLUG THE POWER CORD. Using the allen wrench,  
c
turn both rear roller adjustment bolts clockwise, 1/4 of a turn.  
When the walking belt is correctly tightened, you should be able  
to lift each side of the walking belt 2 to 3 inches off the walking  
platform. Be careful to keep the walking belt centered. Plug in  
the power cord, insert the key and run the treadmill for a few  
minutes. Repeat until the walking belt is properly tightened.  
6. SYMPTOM: THE INCLINE SYSTEM STICKS  
a. Raise the treadmill to the storage position. See HOW TO FOLD THE TREADMILL FOR STORAGE on page  
10. Pivot the incline leg several times to break in the incline system.  
13  
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CONDITIONING GUIDELINES  
training zone. It may also be helpful to set the speed  
control on the console to FAT BURN to help you main-  
tain the proper intensity level. (See page 9.)  
WARNING:  
Before beginning  
this or any exercise program, consult your  
physician. This is especially important for in-  
dividuals over the age of 35 or individuals  
with pre-existing health problems.  
Aerobic Exercise  
If your goal is to strengthen your cardiovascular sys-  
tem, your exercise must be Òaerobic.Ó Aerobic exercise  
is activity that requires large amounts of oxygen for  
prolonged periods of time. This increases the demand  
on the heart to pump blood to the muscles, and on the  
lungs to oxygenate the blood. For aerobic exercise,  
adjust the speed and incline of the treadmill until your  
heart rate is near the highest number in your training  
zone. It may also be helpful to set the speed control on  
the console to AEROBIC to help you maintain the  
proper intensity level. (See page 9.)  
The following guidelines will help you to plan your ex-  
ercise program. RememberÑthese are general guide-  
lines only. For more detailed exercise information, ob-  
tain a reputable book or consult your physician.  
EXERCISE INTENSITY  
Whether your goal is to burn fat or to strengthen your  
cardiovascular system, the key to achieving the de-  
sired 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 and aerobic exer-  
cise.  
High Performance Athletic Conditioning  
If your goal is high performance athletic conditioning,  
set the speed control on the console to PERFOR-  
MANCE to help you maintain the proper intensity level.  
(See page 9.) Note: During the first few weeks of your  
exercise program, keep your heart rate near the low  
end of your training zone.  
HOW TO MEASURE YOUR HEART RATE  
To measure your  
heart rate, stop ex-  
ercising and place  
two fingers on  
your wrist as  
shown. Take a six-  
second heartbeat  
count, and multiply  
the result by ten to  
find your heart  
rate. (A six-second count is used because your heart  
rate drops quickly when you stop exercising.) If your  
heart rate is too high or too low, adjust the speed or in-  
cline of the treadmill accordingly.  
To find the proper heart rate for you, first find your age  
on the left side of the chart (ages are rounded off to  
the nearest ten years). Next, find the three numbers to  
the right of your age. The three numbers are your  
Òtraining zone.Ó The lower two numbers are recom-  
mended heart rates for fat burning; the higher number  
is the recommended heart rate for aerobic exercise.  
WORKOUT GUIDELINES  
Fat Burning  
A well-rounded workout includes the following three  
important parts:  
To burn fat effectively, you must exercise at a relatively  
low intensity level for a sustained period of time. During  
the first few minutes of exercise, your body uses easily  
accessible carbohydrate calories for energy. Only after  
the first few minutes does your body begin to use  
stored fat calories for energy. If your goal is to burn fat,  
adjust the speed and incline of the treadmill until your  
heart rate is near one of the lower two numbers in your  
A Warm-up  
Start each workout with 5 to 10 minutes of stretching  
and light exercise (see SUGGESTED STRETCHES on  
page 15). A proper warm-up increases your body  
temperature, heart rate, and circulation in preparation  
for exercise.  
14  
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Training Zone Exercise  
to cool down. This will increase the flexibility of your  
muscles and will help to prevent post-exercise problems.  
After warming up, increase the intensity of your exer-  
cise until your pulse is in your training zone for 20 to  
60 minutes. (During the first few weeks of your exer-  
cise program, do not keep your pulse in your training  
zone for longer than 20 minutes.) Breathe regularly  
and deeply as you exerciseÑnever hold your breath.  
Exercise Frequency  
To maintain or improve your condition, complete three  
workouts each week, with at least one day of rest be-  
tween workouts. After a few months, you may com-  
plete up to five workouts each week if desired.  
A Cool-down  
The key to success is to make exercise a regular and  
enjoyable part of your everyday life.  
Finish each workout with 5 to 10 minutes of stretching  
SUGGESTED STRETCHES  
The correct form for several basic stretches is shown in the  
drawings below. Move slowly as you stretchÑnever bounce.  
1
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
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
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
4. Quadriceps Stretch  
With one hand against a wall for balance, reach back and  
grasp one foot with your other hand. Bring your heel as close  
to your buttocks as possible. Hold for 15 counts, then relax.  
Repeat 3 times for both legs. Stretches: Quadriceps and hip  
muscles.  
5
5. Inner Thigh Stretch  
Sit with the soles of your feet together and your knees outward.  
Pull your feet toward your groin area as far as possible. Hold  
for 15 counts, then relax. Repeat 3 times. Stretches:  
Quadriceps and hip muscles.  
15  
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PART LISTÑModel No. 831.297062  
R0399A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
2
1
11  
1
2
4
1
1
1
1
1
1
8
1
1
2
1
1
1
1
1
6
1
1
10  
1
1
1
1
1
3
1
1
2
2
2
2
2
7
4
1
1
1
1
1
1
1
4
4
Handrail  
Key/Clip  
Console Screw  
Battery Cover  
Foot Rail  
Foot Rail Cap Screw  
Left Rail Cap  
Speed Potentiometer  
Speed Control Knob  
Console Assembly  
Upright Base  
50  
51  
52  
53  
54  
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  
#
1
1
2
4
1
1
1
2
2
2
1
2
2
1
1
2
14  
1
1
1
1
2
1
1
1
1
2
2
1
2
1
3
1
2
1
1
1
1
1
1
1
8
6
4
1
1
Front Roller/Pulley  
Front Roller Adj. Bolt  
Incline Wheel  
Extension Leg Screw  
Power Cord  
Power Cord Grommet  
Circuit Breaker  
Frame Pivot Washer  
Frame Pivot Bolt  
Roller Guard  
Motor Belly Pan  
Cable Tie Clamp  
Rear Platform Screw  
Releasable Tie  
Choke  
Belt Guide  
Belly Pan Fastener  
Walking Belt  
Walking Platform  
Belly Pan  
Incline Leg Bolt  
Ratchet Screw  
Ratchet Spring Screw  
Ratchet  
Ratchet Spring  
Incline Leg Spacer (long)  
Incline Leg Spacer  
Incline Wheel Bolt  
Incline Leg Plate  
Incline Wheel Nut  
Ground Wire  
Ground Screw  
Incline Leg  
Rear Roller Adj. Bolt  
Rear Endcap  
Latch Decal  
Rear Roller  
Frame  
Allen Wrench  
Reed Switch Screw  
Frame Pivot Spacer (Right)  
Small Screw  
Short Belly Pan Screw  
Isolator Spacer  
8Ó White Wire, Male/Female  
UserÕs Manual  
9
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  
Motor Belt  
Isolator Screw  
Storage Latch  
4Ó Cable Tie  
8Ó Cable Tie  
Motor Swivel Nut  
Pulley/Flywheel/Fan  
Motor  
Motor/Pulley/Flywheel/Fan  
Wire Harness  
Hood Screw  
Motor Hood  
Hood Shield  
3/4Ó Screw  
Controller  
Motor Swivel Bolt  
Motor Tension Nut  
Motor Tension Star Washer  
Motor Tension Washer  
Motor Tension Bolt/Incline Leg Bolt  
Right Foot Rail Cap  
Adhesive Clip  
Extension Leg  
Latch Screw  
Wheel Bolt  
Wheel  
Wheel Nut  
Adj. Washer/Bumper Washer  
Base Pad  
Shock  
Latch Catch  
Reed Switch Clip  
Reed Switch  
Magnet  
Console Base  
Frame Pivot Spacer (Left)  
Platform Screw  
Isolator  
#
* Includes all parts shown in the box  
# These parts are not illustrated  
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The model number and serial number of your PROFORM¨ J4  
treadmill are listed on a decal attached to the frame. See the front  
cover of this manual to find the location of the decal.  
Model No. 831.297062  
All replacement parts are available for immediate purchase or  
special order when you visit your nearest SEARS Service Center.  
To request service or to order parts by telephone, call the toll-free  
numbers listed at the left.  
QUESTIONS?  
If you find that:  
¥ you need help assembling or  
operating the PROFORM J4  
treadmill  
When requesting help or service, or ordering parts, please be  
prepared to provide the following information:  
¥ a part is missing  
¥ The NAME OF THE PRODUCT (PROFORM¨ J4 treadmill)  
¥ The MODEL NUMBER OF THE PRODUCT (831.297062)  
¥ or you need to schedule repair  
service  
call our toll-free HELPLINE  
¥ The KEY NUMBER AND DESCRIPTION OF THE PART (see the  
EXPLODED DRAWING and PART LIST included in this manual)  
1-800-736-6879  
MondayÐSaturday, 7 amÐ7 pm  
Central Time (excluding holidays)  
REPLACEMENT  
PARTS  
If parts become worn and need  
to be replaced, call the following  
toll-free number  
1-800-FON-PART  
(1-800-366-7278)  
FULL 90 DAY WARRANTY  
For 90 days from the date of purchase, if failure occurs due to defect in material or workmanship in this  
SEARS TREADMILL EXERCISER, contact the nearest SEARS Service Center throughout the United  
States and SEARS will repair or replace the TREADMILL EXERCISER, free of charge.  
This warranty does not apply when the TREADMILL EXERCISER is used commercially or for rental pur-  
poses.  
This warranty gives you specific legal rights, and you may also have other rights which vary from state  
to state.  
SEARS, ROEBUCK AND CO., DEPT. 817WA, HOFFMAN ESTATES, IL 60179  
Part No. 152035 H04316AC R0399A  
Printed in USA © 1999 Sears, Roebuck and Co.  
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