Patent Pending Model No. 831.283110 Serial No. USER'S MANUAL Serial Number Decal SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179 CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. Visit our website at www.proform.
TABLE OF CONTENTS IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 HOW TO OPERATE THE EXERCISE CYCLE . .
BEFORE YOU BEGIN Congratulations for selecting the new PROFORM® SR 20 exercise cycle. Cycling is one of the most effective exercises for increasing cardiovascular fitness, building endurance, and toning the entire body. The PROFORM® SR 20 offers a selection of features designed to let you enjoy this healthful exercise in the convenience and privacy of your home. HELPLINE at 1-800-736-6879, Monday through Saturday, 7 a.m. until 7 p.m. Central Time (excluding holidays).
ASSEMBLY Assembly requires two persons. Place all parts of the exercise cycle in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the included tools and your own adjustable wrench driver . and Phillips screw- Use the part drawings below to identify the small parts used in assembly. The number in parenthesis below each drawing refers to the key number of the part, from the PART LIST on page 14.
2. While another person lifts the back of the Frame (1) slightly, attach the Rear Stabilizer (30) to the Frame with two M10 x 75mm Carriage Bolts (33) and two M10 Black Nylon Locknuts (34). 2 34 30 34 1 33 3. Attach the Handlebar (15) to the Upright (13) with two M10 x 42mm Button Bolts (6), two M10 Split Washers (46), and two M10 Black Nylon Locknuts (34). 3 34 15 46 46 6 13 4. The Console (16) requires three “AA” batteries (not included); alkaline batteries are recommended.
. While another person holds the Upright (13) in the position shown, connect the console wire to the Reed Switch Wire (43). Next, connect the console cable to the Lower Cable (36) in the following way: 6 • Refer to inset drawing A. Pull up on the metal bracket on the Lower Cable (36), and insert the tip of the console cable (CC) into the wire clip inside of the metal bracket. • Refer to inset drawing B.
8. Identify the Left Pedal (24), which is marked with an “L.” Using an adjustable wrench, firmly tighten the Left Pedal counterclockwise into the Left Crank Arm (40). Tighten the Right Pedal (not shown) clockwise into the Right Crank Arm. Important: Tighten both Pedals as firmly as possible. After using the exercise cycle for one week, retighten the Pedals. For best performance, the Pedals must be kept tightened.
HOW TO OPERATE THE EXERCISE CYCLE HOW TO ADJUST THE SEAT HOW TO ADJUST THE PEDALING RESISTANCE For effective exercise, the seat Seat should be at the proper height. As Seat you pedal, there Knob should be a slight Seat bend in your knees Post when the pedals are in the lowest position. To adjust the height of the seat, first turn the seat knob counterclockwise two or three turns to loosen it (if the knob is not loosened enough, it may scratch the seat post).
FEATURES OF THE CONSOLE HOW TO OPERATE THE CONSOLE Make sure that there are batteries in the console (see BATTERY REPLACEMENT on page 11). If there is a thin sheet of clear plastic on the console, remove it. Follow the steps below to operate the console. 1. To turn on the power, press the On/Reset button or simply begin pedaling. When the power is turned on, the entire display will appear for two seconds. The console will then be ready for use. 2.
3. Measure your heart rate if desired. Note: If there are thin sheets of plastic on the metal contacts of the pulse sensor, peel off the plastic. WARNING: The heart rate sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The heart rate sensor is intended only as an exercise aid in determining heart rate trends in general. Handle Pulse Sensor 4. To turn off the power, simply wait for a few minutes. The console has an “auto-off” feature.
MAINTENANCE AND TROUBLESHOOTING Inspect and properly tighten all parts of the exercise cycle regularly. Replace any worn parts immediately. Using an adjustable wrench, turn the Left Pedal (24) clockwise and remove it. Next, remove the two M4 x 16mm Screws (32) from the Left Side Shield (17) and the M4 x 12mm Round Head Screw (29) from the Side Shield Cover (19). Lift off the Side Shield Cover and the Left Side Shield. To clean the exercise cycle, use a damp cloth and a small amount of mild soap.
CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy.
SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never 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.
EXPLODED DRAWING—Model No. 831.283110 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 1 1 2 2 1 2 2 2 1 5 1 1 1 1 1 1 1 1 1 1 2 1 1 1 2 Description Key No. Qty.
EXPLODED DRAWING—Model No. 831.
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. Model No. 831.
