ProForm Home Gym 831285840 User Manual

¨
Model No. 831.285840  
Serial No  
The serial number is found in the  
location shown below. Write the  
serial number in the space above.  
Serial  
Number  
Decal  
CAUTION  
Read all precautions and  
instructions in this manual  
before using this equipment.  
Keep this manual for future  
reference.  
USERÕS MANUAL  
SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179  
 
IMPORTANT PRECAUTIONS  
WARNING: To reduce the risk of serious injury, read the following important precautions before  
using the stepper.  
1. Read all instructions in this manual before  
using the stepper. Use the stepper only as  
described.  
9. The resistance cylinders may become hot  
after a period of use. Allow the cylinders to  
cool before touching them  
2. It is the responsibility of the owner to ensure  
that all users of the stepper are adequately  
informed of all precautions.  
10. Always keep your back straight when using  
the stepper. Do not arch your back.  
11. If you feel pain or dizziness at any time  
while exercising, stop immediately and  
begin cooling down.  
3. Use the stepper indoors, away from mois-  
ture and dust. Place the stepper on a level  
surface, with a mat beneath it to protect the  
floor or carpet from damage.  
12. The stepper is intended for in-home use  
only. Do not use the stepper in a commer-  
cial, rental, or institutional setting.  
4. Inspect and tighten all parts regularly.  
Replace any worn parts immediately.  
13. The decal shown below has been placed on  
the stepper. If the decal is missing, or if it is  
not legible, call our toll-free HELPLINE to  
order a free replacement decal.  
5. Keep children under the age of 12 and pets  
away from the stepper at all times.  
6. The stepper should not be used by persons  
weighing more than 250 pounds.  
!
WARNING  
7. Wear appropriate clothing when exercising;  
do not wear loose clothing that could become  
caught on the stepper. Always wear athletic  
shoes for foot protection.  
Misuse of this product  
may result in serious  
injury.  
Read user’s manual  
and follow all warnings  
and operating instruc-  
tions prior to use.  
Do not allow children  
on or around machine.  
Replace label if  
damaged, illegible, or  
removed.  
8. Maintain a continuous, smooth motion when  
exercising. Always keep your feet on the  
pedals when stepping, or the pedals may  
become separated from the resistance cylin-  
ders, causing serious injury.  
WARNING: Before beginning this or any exercise program, consult your physician. This is especial-  
ly 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.  
3
 
ASSEMBLY  
Place all parts of the stepper in a cleared area and remove the packing materials. Do not dispose of the packing  
materials until assembly is completed. Assembly requires the included allen wrench  
, a phillips  
.
screwdriver  
, two adjustable wrenches  
and a rubber mallet  
PART CHART  
Use the 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 10. The second number refers to the  
quantity used in assembly. Note: If a part is not found in the parts bag, check to see if it has been  
preassembled.  
M10 Locknut (15)Ð8  
Washer (25)Ð4  
M10 x 82mm Carriage Bolt (24)Ð4  
M8 x 19mm Button  
Head Bolt (21)Ð4  
M4 x 12mm Console  
Screw (22)Ð4  
M4 x 10mm Screw (28)Ñ8  
1. Press a Stabilizer Endcap (13) onto each end of the  
Long Stabilizer (8).  
1
Attach the Long Stabilizer (8) to the indicated end of  
the Base (2) with two M10 x 65mm Hex Head Bolts  
(24), two Washers (25) and two M10 Locknuts (15).  
2
13  
15  
8
15  
13  
25  
25  
24  
4
 
2. Press a Stabilizer Endcap (13) onto each end of the  
Short Stabilizer (3).  
2
25  
3
24  
13  
Attach the Short Stabilizer (3) to the other end of  
the Base (2) with two M10 x 65mm Hex Head Bolts  
(24), two Washers (25) and two M10 Locknuts (15).  
15  
25  
2
13  
15  
3. Attach a Pedal (11) to each Pedal Leg (6, 7) with  
four M4 x 10mm Screws (28).  
3
11  
6
28  
4. Slide a Metal Cap (30) onto the indicated shaft on  
the Base (2). Make sure that the open side of the  
Metal Cap is facing the Base.  
4
Apply Grease  
to Shaft  
6
Apply grease to the shaft on the Base (2).  
Identify the Right Pedal Leg (7) which has a Magnet  
(26) attached to it. Apply grease to the Pedal Leg  
Bushings (16) that are in the Right Pedal Leg.  
Apply  
Grease  
30  
26  
Slide the Right Pedal Leg (7) onto the shaft on the  
Base (2). Tap a 3/4Ó Axle Cap (17) onto the shaft.  
2
7
Repeat this step to attach the Left Pedal Leg (6).  
16  
17  
5. Slide the Upright (1) onto the threaded bolts in the  
Base (2). Make sure that the Upright is angled in  
the direction shown. Attach the Upright with four  
M10 Locknuts (15).  
5
15  
1
15  
2
5
 
6. Apply grease to the shafts on the Upright (1).  
6
Apply  
Grease  
19  
Slide a Cylinder Spacer (19) and a Resistance  
Cylinder (9) onto each of the shafts on the  
Upright (1). Make sure that the indented  
sides of the Cylinder Spacers are facing the  
Upright. Tap a 5/8Ó Axle Cap (18) onto each  
shaft.  
18  
19  
18  
Slots  
1
Raise the Left Pedal Leg (6) and rest it on the  
hook at the lower end of the left Resistance  
Cylinder (9). The hook must be in one of the  
slots under the Left Pedal Leg as shown in the  
inset drawing.  
9
6
9
Raise the Right Pedal Leg (7) and rest it on the  
hook at the lower end of the right Resistance  
Cylinder (9). Make sure that the hooks are in  
the same position under both Pedals.  
7
7. Attach the Right Handlebar (4) to the Upright  
(1) with two M6 x 12mm Button Head Bolts  
(21).  
7
5
21  
Attach the Left Handlebar (5) to the Upright (1)  
in the same manner.  
4
1
8. Refer to the inset drawing. The Console (10)  
requires two ÒAAÓ batteries (not included).  
Alkaline batteries are recommended. Press two  
batteries into the battery clip under the Console.  
Make sure that the negative (Ð) ends of the  
batteries are touching the springs.  
8
Batteries  
10  
Connect the Reed Switch Wire (12) to the  
Console (10).  
10  
12  
Attach the Console (10) to the Upright (1) with  
four M4 x 16mm Console Screws (22). Be care-  
ful to avoid pinching the Reed Switch Wire  
(12).  
1
22  
9. Make sure that all parts are properly tight-  
ened before you use the stepper.  
6
 
HOW TO USE THE STEPPER  
DESCRIPTION OF THE CONSOLE  
Follow the steps below to operate the console.  
The console features five modes that provide instant  
exercise feedback during your workouts. The modes  
are described below.  
1. To turn on the power, press the on/reset button or  
simply begin stepping. When the power is turned  
on, the entire display will appear for two seconds.  
The console will then be ready for operation.  
2. Select one of the five modes:  
Scan modeÑ  
When the  
power is turned  
on, the scan  
mode will auto-  
matically be  
selected. One  
mode indicator  
will show that  
the scan mode  
Mode Indicators  
is selected, and a flashing mode indicator will show  
which mode is currently displayed. Note: If a differ-  
ent mode is selected, you can select the scan  
mode again by repeatedly pressing the mode button.  
¥ Reps Per MinuteÑDisplays your stepping speed, in  
repetitions per minute.  
¥ DistanceÑDisplays the total number of repetitions  
(steps) you have completed.  
Reps per  
minute, dis-  
tance, time, fat  
calorie and  
calorie modeÑ  
To select one of  
¥ TimeÑDisplays the elapsed time. Note: If you stop  
stepping for ten seconds or longer, the time mode  
will pause until you resume.  
these modes for  
continuous dis-  
play, press the  
mode button repeatedly. The mode indicators will  
show which mode is selected. Make sure that the  
scan mode is not selected.  
¥ Fat CalorieÑDisplays the approximate number of fat  
calories you have burned. (See BURNING FAT on  
page 9.)  
¥ CalorieÑDisplays the approximate number of calo-  
ries you have burned. This number includes both fat  
calories and carbohydrate calories.  
3. To reset the display, press the on/reset button.  
¥ ScanÑDisplays the reps per minute, distance, time,  
fat calorie and calorie modes, for 5 seconds each, in  
a repeating cycle.  
4. To turn off the power, simply wait for about four  
minutes. Note: The monitor has an Òauto-offÓ  
feature. If the pedals are not moved and the  
monitor buttons are not pressed for four min-  
utes, the power will turn off automatically in  
order to conserve the batteries.  
HOW TO OPERATE THE CONSOLE  
Before the console can be operated, two ÒAAÓ  
batteries must be installed. If you have not installed  
batteries, see assembly step 8 on page 6.  
7
 
HOW TO EXERCISE ON THE STEPPER  
HOW TO ADJUST THE RESISTANCE  
Place the stepper on a level surface and place a mat  
under the stepper. (The stepper features precision  
hydraulic cylinders. However, there is a possibility of  
slight oil leakage due to the nature of hydraulic cylin-  
ders.)  
To change the stepping resistance, first lift the Right  
and Left Pedal Legs (6, 7) off the hooks at the lower  
ends of the Resistance Cylinders (9). Move the hooks  
to different slots under the Pedal Legs. Make sure  
that the hooks are fully inserted into the slots in  
the same position under both Pedal Legs. The far-  
ther the hooks are moved from the Upright (1), the  
greater the resistance will be.  
Hold the handlebars and step onto the pedals. Begin  
stepping, alternately depressing the right and left ped-  
als with a smooth, continuous motion. Because the  
pedals move independently of each other, you must  
maintain a continuous motion or both pedals will sink  
to the floor. Change the height of your step or the  
stepping pace until you can comfortably maintain a  
continuous motion.  
1
Slots  
9
As you step, you can exercise your upper leg mus-  
cles by keeping your feet flat on the pedals. To focus  
on your calf muscles, rise on your toes as you step.  
Stand erect or lean forward slightly as you exercise,  
always keeping your back straight in order to avoid  
injury.  
6
7
WARNING: The resistance cylinders become very  
hot during use. Allow the resistance cylinders to  
cool before touching them.  
TROUBLE-SHOOTING AND MAINTENANCE  
Inspect and tighten all parts each time you use the If the console still  
stepper. The stepper can be cleaned using a soft cloth does not function  
7
and mild, non-abrasive detergent.  
properly, the Reed  
Switch (12) should  
be adjusted. Hold  
down the Right Pedal  
Leg (7) so that the  
Magnet (26) is level  
with the Reed Switch  
(12). Refer to the  
To prevent damage to the  
console, use only a  
Water Bottle  
Holder  
sealed water bottle in the  
water bottle holder. In  
addition, keep liquids  
away from the console,  
keep the console out of  
direct sunlight, and  
12  
26  
inset drawing. Slide  
the Reed Switch (12)  
in or out slightly. The  
remove the batteries when storing the stepper.  
gap between the Reed Switch and the Magnet should  
be about 1/8Ó. Make sure that the Magnet will not hit  
the Reed Switch when the Pedal Leg is moved.  
Repeat until the console displays correct feedback.  
REED SWITCH ADJUSTMENT  
If the console does not function properly, or if the dis-  
play becomes faint, the batteries should be replaced.  
See assembly step 8 on page 6.  
8
 
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.  
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  
WARNING: Before beginning this or any exer-  
cise program, consult your physician. This is  
especially important for persons over the age  
of 35 or persons with pre-existing health  
problems.  
If your goal is to strengthen your cardiovascular sys-  
tem, your exercise must be Òaerobic.Ó 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.  
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.  
HOW TO MEASURE YOUR HEART RATE  
To measure your  
heart rate, first exer-  
cise for at least four  
minutes. Then, stop  
exercising and place  
two fingers on your  
wrist as shown. Take  
a six-second heart-  
beat count, and multi-  
ply the result by 10 to  
find your heart rate. For example, if your six-second  
heartbeat count is 14, your heart rate is 140 beats per  
minute. (A six-second count is used because your  
heart rate will drop rapidly when you stop exercising.)  
WORKOUT GUIDELINES  
Each workout should include the following three parts:  
To find the proper heart rate for you, first find your age  
at the top of the chart (ages are rounded off to the  
nearest ten years). Next, find the three numbers  
below of your age. The three numbers are your Òtrain-  
ing zone.Ó The lowest number is the recommended  
heart rate for fat burning; the middle number is the  
heart rate for maximum fat burning; the highest  
number is the heart rate for aerobic exercise.  
A warm-up, consisting of 5 to 10 minutes of stretch-  
ing and light exercise. A proper warm-up increases  
your body temperature, heart rate, and circulation in  
preparation for exercise.  
Training zone exercise, consisting of 20 to 30 min-  
utes of exercising with your heart rate in your training  
zone. (During the first few weeks of your exercise pro-  
gram, do not keep your heart rate in your training  
zone for longer than 20 minutes.)  
Burning Fat  
To burn fat effectively, you must exercise at a rela-  
tively low intensity level for a sustained period of time.  
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.  
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.  
9
 
EXERCISE FREQUENCY  
desired. Caution: Be sure to progress at your own  
pace and avoid overdoing it. Incorrect or excessive  
training may result in injury to your health.  
To maintain or improve your condition, plan three work-  
outs each week, with at least one day of rest between  
workouts. After a few months of regular exercise, you  
may complete up to five workouts each week, if  
Remember, the key to success is make exercise a  
regular and enjoyable part of your everyday life.  
PART LISTÑModel No. 831.285840  
R0998A  
Key No. Qty.  
Description  
Key No. Qty.  
Description  
1
2
3
4
5
6
7
8
9
10  
11  
12  
13  
14  
15  
16  
17  
1
1
1
1
1
1
1
1
2
1
2
1
4
1
8
4
2
Upright  
Base  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
#
2
2
2
4
4
2
4
4
1
2
8
2
2
1
1
1
5/8Ó Axle Cap  
Cylinder Spacer  
Handlebar Endcap  
M6 x 12mm Button Head Bolt  
M4 x 16mm Console Screw  
Foam Grip  
M10 x 65mm Hex Head Bolt  
Washer  
Magnet w/Holder  
M4 x 16mm Screw  
M4 x 10mm Screw  
Pedal Bumper  
Short Stabilizer  
Right Handlebar  
Left Handlebar  
Left Pedal Leg  
Right Pedal Leg  
Long Stabilizer  
Resistance Cylinder w/Bushing  
Console  
Pedal  
Reed Switch w/Wire  
Stabilizer Endcap  
Grommet  
M10 Locknut  
Pedal Leg Bushing  
3/4Ó Axle Cap  
Metal Cap  
UserÕs Manual  
Grease Packet  
Allen Wrench  
#
#
Note: Ò#Ó refers to a non-illustrated part. Specifications are subject to change without notice. See the back cover  
of this manual for information about ordering replacement parts.  
10  
 
EXPLODED DRAWINGÑModel No. 831.285840  
R0998A  
10  
20  
23  
20  
21  
5
4
21  
18  
19  
19  
1
18  
15  
22  
12  
9
9
11  
13  
24  
17  
3
16  
14  
25  
15  
13  
30  
29  
27  
6
25  
28  
15  
28  
15  
13  
11  
2
25  
30  
15  
16  
8
26  
25  
17  
13  
29  
27  
24  
7
28  
28  
11  
 
The model number and serial number of your PROFORM¨ 220C  
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. 831.285840  
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¨ 220C  
When requesting help or service, or ordering parts, please be  
prepared to provide the following information:  
¥ a part is missing  
¥ or you need to schedule repair  
service  
¥ The MODEL NUMBER of the product (831.285840).  
¥ The NAME of the product (PROFORM¨ 220C).  
call our toll-free HELPLINE  
¥ The KEY NUMBER and DESCRIPTION of the PART (see the  
PART LIST and the EXPLODED DRAWING on pages 10 and 11).  
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 STEPPER EXERCISER, contact the nearest SEARS Service Center throughout the United  
States and SEARS will repair or replace the STEPPER EXERCISER, free of charge.  
This warranty does not apply when the STEPPER 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. 149635 R0998A  
Printed in USA © 1998 Sears, Roebuck and Co.  
 

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