TM Model No. 831.23844.0 Serial No. Write the serial number in the space above for reference. ELLIPTICAL EXERCISER User's Manual Serial Number Decal • Assembly • Operation • Maintenance • Part List and Drawing Sears, Roebuck and Co.
TABLE OF CONTENTS WARNING DECAL PLACEMENT .............................................................. IMPORTANT PRECAUTIONS ................................................................ BEFORE YOU BEGIN ...................................................................... ASSEMBLY ............................................................................... HOW TO USE THE ELLIPTICAL EXERCISER .................................................. MAINTENANCE AND TROUBLESHOOTING ........................
IMPORTANT PRECAUTIONS 3
BEFORE YOU BEGIN Thank you for purchasing the revolutionary PROFORM XP TM THINLINE 480 elliptical exerciser. The THINLINE 480 elliptical exerciser provides a wide array of features designed to make your workouts at home more effective and enjoyable. 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.
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 tools and your own Phillips screwdriver _, wrench _, and rubber mallet adjustable R As you assemble the elliptical exerciser, use the drawings below to identify small parts.
. 104 Pull the ramp handle outward and lower the Ramp (104) until it rests on the Frame (1). Attach a Wheel (50) to the front of the Frame (1) with an M10 x 41 mm Shoulder Patch Screw (63). Attach the other Wheel (not shown) in the same way. . Identify the Right Frame Cover (49), which is marked with a "Right" sticker. Then, orient the Right Frame Cover with the rounded side in the indicated location.
Tip: Do not pinch the Wire Harness (100). Start all screws before tightening any of them. Wire Tie Have another person hold the Upright (2) near the Frame (1). Locate the wire tie in the Upright. Tie the lower end of the wire tie to the Wire Harness (100). Next, pull the upper end of the wire tie upward out of the top of the Upright. Then, untie and discard the wire tie. Tip: To prevent the Wire Harness from falling inside the Upright, secure the Wire Harness with a rubber band.
. The Console (4) can use four 1.5V "D" batteries (not included); alkaline batteries are recommended. IMPORTANT: If the Console has been exposed to cold temperatures, allow it to warm to room temperature before inserting batteries. Otherwise, you may damage the console displays or other electronic components. Remove the screws, remove the battery cover, insert the batteries into the battery compartment, and then reattach the battery cover.
7. SlidetheConsoleCover(96)(seethe drawing in step 6) upwardtotheConsole(4).Attachthe ConsoleCoverwithfourM4x 16mmScrews (84). 7 84 84 , Apply a generous amount of the included grease to the Pivot Axle (16). Then, apply a small amount of grease to two Wave Washers (88). 8 Insert the Pivot Axle (16) into the Upright (2). Slide a Wave Washer (88) onto each end of the Pivot Axle. Identify the Left Upper Body Leg (6), which is marked with a "Left" sticker.
9. Attach the Left Pedal (12) to the left Pedal Arm (14) with three M10 x 70mm Patch Screws (75), three M10 Split Washers (78), and an M4 x 16mm Screw (84). 9 Repeat this step for the other side of the elliptical exerciser. / 10. Apply a small amount of grease to two Wave Washers (88) and to the axles on a Pedal Arm Axle (21). 10 Identify an Upper Body Leg Spacer (113), which has a curved side.
. At the same time, insert a Pedal Arm Axle (21) into the Right Upper Body Leg (31) and into the right Pedal Arm (14); make sure that the Upper Body Leg Spacer (113) and the Pedal Leg Spacer (114) are in the indicated locations. 11 Attach the Right Upper Body Leg (31) with an M6 x 16mm Patch Screw (80) and an M6 Large Washer (90). Then, attach the right Pedal Arm (14) with an M6 x 16mm Patch Screw (80) and an M6 Large Washer (90). 113 14 Repeat this step for the other side of the elliptical exerciser.
HOW TO USE THE ELLIPTICAL HOW TO MOVE THE ELLIPTICAL EXERCISER EXERCISER HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER Due to the size and weight of the elliptical exerciser, moving it requires two persons. Stand in front of the elliptical exerciser, hold the upright, and place one foot against one of the front wheels. IMPORTANT: Do not place your foot on the ramp cover. Pull on the upright and have a second person lift the base until the elliptical exerciser will roll on the front wheels.
HOW TO CHANGE THE INCLINE OF THE RAMP Ramp Pin To vary the motion of the pedals, you can change the incline of the ramp. To change the incline, pull the ramp handle outward, raise or lower the ramp, and engage the ramp pin into one of the adjustment holes in the front of the frame.
FAN WORKOUT FEATURES OF THE CONSOLE The console also offers two target toning workouts designed to work specific areas of the body. The console guides you through each workout with a variety of exercise instructions while automatically changing the resistance of the pedals. The advanced console offers an array of features designed to make your workouts more effective and enjoyable. When you use the manual mode of the console, you can change the resistance of the pedals with the touch of a button.
HOW TO USE THE MANUAL MODE The left display will also show your heart rate when you use the handgrip pulse sensor (see step 5 on page 16). Note: If there is a sheet of clear plastic on the face of the console, remove the plastic. 1. When you select a workout, the left display will also show the approximate number of calories you have burned. Press the Resistance decrease button or begin pedaling to turn on the console. A moment after you turn on the console, the displays will light. 2.
5. Measure your heart rate if desired. HOW TO USE A CROSS TRAINING WORKOUT If there are sheets of 1. clear plastic on the metal contacts on the handgrip pulse sensor, remove the plastic. To measure your heart rate, hold the handgrip pulse sensor with your palms resting against the metal contacts. Avoid moving your hands or gripping contacts tightly. See step 1 on page 15. 2.
As you exercise, you will be prompted to keep your pedaling pace near the target rpm setting for the current segment. When the words PEDAL FASTER appear in the upper display or the GO FASTER indicator on the pace guide is lit, increase your pace. When the words PEDAL SLOWER appear or the GO SLOWER indicator is lit, decrease your pace. When the words PEDALING IN RANGE appear or when the center indicator is lit, maintain your current pace.
HOW TO USE A TARGET TONING WORKOUT 1. As you exercise, you will be prompted to keep your pedaling pace near the target rpm setting for the current segment. When the words PEDAL FASTER appear in the upper display or the GO FASTER indicator on the pace guide is lit, increase your pace. When the words PEDAL SLOWER appear or the GO SLOWER indicator is lit, decrease your pace. When the words PEDALING IN RANGE appear or when the center indicator is lit, maintain your current pace. Turn on the console.
HOW TO USE A CALORIE GOAL WORKOUT 1. Turn on the console. G0 FASTER G0 SLOWER See step 1 on page 15. 2. IMPORTANT: The target rpm settings are intended only to provide motivation. Your actual pace may be slower than the target rpm settings. Make sure to pedal at a pace that is comfortable for you. Note: If you manually override the resistance settings of a calorie goal workout, you may not reach your calorie goal. Select a calorie goal workout.
HOW TO USE THE HIGH PERFORMANCE 1. WORKOUT IMPORTANT: The target rpm settings are intended only to provide motivation. Your actual pace may be slower than the target rpm settings. Make sure to pedal at a pace that is comfortable for you. Turn on the console. See step 1 on page 15. 2. Select the high performance workout. If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling.
MAINTENANCE AND TROUBLESHOOTING HOW TO ADJUST THE BELT Inspect and tighten all parts of the elliptical exerciser regularly. Replace any worn parts immediately. If you can feel the pedals slip while you are pedaling, even when the resistance of the To clean the elliptical exerciser, use a damp cloth and a small amount of mild soap. IMPORTANT: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.
EXERCISE GUIDELINES Burning Fat--To burn fat effectively, you must exercise 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.
SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch--never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees, and back. 2. Hamstring Stretch Sit with one leg extended.
PART LIST--Model Key No. Qty. No. 831.23844.0 Description R0708B Key No. Qty.
Key No. Qty. 100 101 102 103 104 105 106 107 108 109 1 1 2 1 1 1 1 1 1 1 Description Key No. Qty. Wire Harness Extended Reed Switch Wire M8 x 50mm Bolt Set Ramp Cover Ramp Top Ramp Handle Bottom Ramp Handle Ramp Lock Shaft Ramp Lock Spring Ramp Lock Pin 110 111 112 113 114 115 * * * 1 6 1 2 2 2 - Description Ramp Lock Bushing Ramp Bushing Ramp Axle Upper Body Leg Spacer Pedal Leg Spacer Roller User's Manual Hex Key Grease Packet Note: Specifications are subject to change without notice.
EXPLODED DRAWING A--Model No. 831.23844.0 RO708B 11 76 "" 20 76 17 18 i 12 18 17 8O i 16 19 88 21 13 i 20 ' 90 113 1 80 9 84JI_ 80 90 75 22 78 14 102 80 84 75 105 73. 103 \ 89 _ 86, 107 _.
71 64 54 29 35 _5 29 99; 98 "4 83 9_ 91 _ 92 90 27 83 67 25" 92 28 b 84 48 46 3O 36 X] o o
Your Home For repair--in or heating your home--of all major brand appliances, and cooling systems, no matter who made For the replacement parts, accessories, lawn and garden equipment, it, no matter who sold it! 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-HOM E ® (1-800-469-4663) Call anytime, day or night (U.S.A. and Canada) www.sears.com www.sears.
TM Model No. 831.23844.0 Serial No. Write the serial number in the space above for reference. ELLIPTICAL EXERCISER User's Manual Serial Number Decal • Assembly • Operation • Maintenance • Part List and Drawing Sears, Roebuck and Co.
TABLE OF CONTENTS WARNING DECAL PLACEMENT .............................................................. IMPORTANT PRECAUTIONS ................................................................ BEFORE YOU BEGIN ...................................................................... ASSEMBLY ............................................................................... HOW TO USE THE ELLIPTICAL EXERCISER .................................................. MAINTENANCE AND TROUBLESHOOTING ........................
IMPORTANT PRECAUTIONS 3
BEFORE YOU BEGIN Thank you for purchasing the revolutionary PROFORM XP TM THINLINE 480 elliptical exerciser. The THINLINE 480 elliptical exerciser provides a wide array of features designed to make your workouts at home more effective and enjoyable. 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.
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 tools and your own Phillips screwdriver _, wrench _, and rubber mallet adjustable R As you assemble the elliptical exerciser, use the drawings below to identify small parts.
. 104 Pull the ramp handle outward and lower the Ramp (104) until it rests on the Frame (1). Attach a Wheel (50) to the front of the Frame (1) with an M10 x 41 mm Shoulder Patch Screw (63). Attach the other Wheel (not shown) in the same way. . Identify the Right Frame Cover (49), which is marked with a "Right" sticker. Then, orient the Right Frame Cover with the rounded side in the indicated location.
Tip: Do not pinch the Wire Harness (100). Start all screws before tightening any of them. Wire Tie Have another person hold the Upright (2) near the Frame (1). Locate the wire tie in the Upright. Tie the lower end of the wire tie to the Wire Harness (100). Next, pull the upper end of the wire tie upward out of the top of the Upright. Then, untie and discard the wire tie. Tip: To prevent the Wire Harness from falling inside the Upright, secure the Wire Harness with a rubber band.
. The Console (4) can use four 1.5V "D" batteries (not included); alkaline batteries are recommended. IMPORTANT: If the Console has been exposed to cold temperatures, allow it to warm to room temperature before inserting batteries. Otherwise, you may damage the console displays or other electronic components. Remove the screws, remove the battery cover, insert the batteries into the battery compartment, and then reattach the battery cover.
7. SlidetheConsoleCover(96)(seethe drawing in step 6) upwardtotheConsole(4).Attachthe ConsoleCoverwithfourM4x 16mmScrews (84). 7 84 84 , Apply a generous amount of the included grease to the Pivot Axle (16). Then, apply a small amount of grease to two Wave Washers (88). 8 Insert the Pivot Axle (16) into the Upright (2). Slide a Wave Washer (88) onto each end of the Pivot Axle. Identify the Left Upper Body Leg (6), which is marked with a "Left" sticker.
9. Attach the Left Pedal (12) to the left Pedal Arm (14) with three M10 x 70mm Patch Screws (75), three M10 Split Washers (78), and an M4 x 16mm Screw (84). 9 Repeat this step for the other side of the elliptical exerciser. / 10. Apply a small amount of grease to two Wave Washers (88) and to the axles on a Pedal Arm Axle (21). 10 Identify an Upper Body Leg Spacer (113), which has a curved side.
11. At the same time, insert a Pedal Arm Axle (21) into the Right Upper Body Leg (31) and into the right Pedal Arm (14); make sure that the Upper Body Leg Spacer (113) and the Pedal Leg Spacer (114) are in the indicated locations. 11 Attach the Right Upper Body Leg (31) with an M6 x 16mm Patch Screw (80) and an M6 Large Washer (90). Then, attach the right Pedal Arm (14) with an M6 x 16mm Patch Screw (80) and an M6 Large Washer (90). 113 14 Repeat this step for the other side of the elliptical exerciser.
HOW TO USE THE ELLIPTICAL HOW TO MOVE THE ELLIPTICAL EXERCISER EXERCISER HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER Due to the size and weight of the elliptical exerciser, moving it requires two persons. Stand in front of the elliptical exerciser, hold the upright, and place one foot against one of the front wheels. IMPORTANT: Do not place your foot on the ramp cover. Pull on the upright and have a second person lift the base until the elliptical exerciser will roll on the front wheels.
HOW TO CHANGE THE INCLINE OF THE RAMP Ramp Pin To vary the motion of the pedals, you can change the incline of the ramp. To change the incline, pull the ramp handle outward, raise or lower the ramp, and engage the ramp pin into one of the adjustment holes in the front of the frame.
FAN WORKOUT FEATURES OF THE CONSOLE The console also offers two target toning workouts designed to work specific areas of the body. The console guides you through each workout with a variety of exercise instructions while automatically changing the resistance of the pedals. The advanced console offers an array of features designed to make your workouts more effective and enjoyable. When you use the manual mode of the console, you can change the resistance of the pedals with the touch of a button.
HOW TO USE THE MANUAL MODE The left display will also show your heart rate when you use the handgrip pulse sensor (see step 5 on page 16). Note: If there is a sheet of clear plastic on the face of the console, remove the plastic. 1. When you select a workout, the left display will also show the approximate number of calories you have burned. Press the Resistance decrease button or begin pedaling to turn on the console. A moment after you turn on the console, the displays will light. 2.
5. Measure your heart rate if desired. HOW TO USE A CROSS TRAINING WORKOUT If there are sheets of 1. clear plastic on the metal contacts on the handgrip pulse sensor, remove the plastic. To measure your heart rate, hold the handgrip pulse sensor with your palms resting against the metal contacts. Avoid moving your hands or gripping contacts tightly. See step 1 on page 15. 2.
As you exercise, you will be prompted to keep your pedaling pace near the target rpm setting for the current segment. When the words PEDAL FASTER appear in the upper display or the GO FASTER indicator on the pace guide is lit, increase your pace. When the words PEDAL SLOWER appear or the GO SLOWER indicator is lit, decrease your pace. When the words PEDALING IN RANGE appear or when the center indicator is lit, maintain your current pace.
HOW TO USE A TARGET TONING WORKOUT 1. As you exercise, you will be prompted to keep your pedaling pace near the target rpm setting for the current segment. When the words PEDAL FASTER appear in the upper display or the GO FASTER indicator on the pace guide is lit, increase your pace. When the words PEDAL SLOWER appear or the GO SLOWER indicator is lit, decrease your pace. When the words PEDALING IN RANGE appear or when the center indicator is lit, maintain your current pace. Turn on the console.
HOW TO USE A CALORIE GOAL WORKOUT 1. Turn on the console. G0 FASTER G0 SLOWER See step 1 on page 15. 2. IMPORTANT: The target rpm settings are intended only to provide motivation. Your actual pace may be slower than the target rpm settings. Make sure to pedal at a pace that is comfortable for you. Note: If you manually override the resistance settings of a calorie goal workout, you may not reach your calorie goal. Select a calorie goal workout.
HOW TO USE THE HIGH PERFORMANCE 1. WORKOUT IMPORTANT: The target rpm settings are intended only to provide motivation. Your actual pace may be slower than the target rpm settings. Make sure to pedal at a pace that is comfortable for you. Turn on the console. See step 1 on page 15. 2. Select the high performance workout. If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling.
MAINTENANCE AND TROUBLESHOOTING HOW TO ADJUST THE BELT Inspect and tighten all parts of the elliptical exerciser regularly. Replace any worn parts immediately. If you can feel the pedals slip while you are pedaling, even when the resistance of the To clean the elliptical exerciser, use a damp cloth and a small amount of mild soap. IMPORTANT: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.
EXERCISE GUIDELINES Burning Fat--To burn fat effectively, you must exercise 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.
SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch--never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees, and back. 2. Hamstring Stretch Sit with one leg extended.
PART LIST--Model Key No. Qty. No. 831.23844.0 Description R0708B Key No. Qty.
Key No. Qty. 100 101 102 103 104 105 106 107 108 109 1 1 2 1 1 1 1 1 1 1 Description Key No. Qty. Wire Harness Extended Reed Switch Wire M8 x 50mm Bolt Set Ramp Cover Ramp Top Ramp Handle Bottom Ramp Handle Ramp Lock Shaft Ramp Lock Spring Ramp Lock Pin 110 111 112 113 114 115 * * * 1 6 1 2 2 2 - Description Ramp Lock Bushing Ramp Bushing Ramp Axle Upper Body Leg Spacer Pedal Leg Spacer Roller User's Manual Hex Key Grease Packet Note: Specifications are subject to change without notice.
EXPLODED DRAWING A--Model No. 831.23844.0 RO708B 11 76 "" 20 76 17 18 i 12 18 17 8O i 16 19 88 21 13 i 20 ' 90 113 1 80 9 84JI_ 80 90 75 22 78 14 102 80 84 75 105 73. 103 \ 89 _ 86, 107 _.
71 64 54 29 35 _5 29 99; 98 "4 83 9_ 91 _ 92 90 27 83 67 25" 92 28 b 84 48 46 3O 36 X] o o
Your Home For repair--in or heating your home--of all major brand appliances, and cooling systems, no matter who made For the replacement parts, accessories, lawn and garden equipment, it, no matter who sold it! 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-HOM E ® (1-800-469-4663) Call anytime, day or night (U.S.A. and Canada) www.sears.com www.sears.
