Model No. 831.21652.0 Serial No. BIKE EXERCISER User's Manual Serial Decal • Assembly • Operation • Maintenance • Part List and Drawing _CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. Sears, Roebuck and Co.
TABLE OF CONTENTS IMPORTANT PRECAUTIONS ................................................................ BEFORE YOU BEGIN ...................................................................... ASSEMBLY ............................................................................... HOW TO OPERATE THE EXERCISE CYCLE ................................................... MAINTENANCE AND TROUBLESHOOTING ................................................... CYCLING EXERCISE GUIDELINES ................................
BEFORE YOU BEGIN Congratulations for selecting the new PREFORM ®XP 110 R exercise cycle. Cycling is one of the most effective exercises for increasing cardiovascular fitness, building endurance, and toning the entire body. The XP 110 R exercise cycle offers a selection of features designed to let you enjoy this healthful exercise in the convenience and privacy of your home. For your benefit, read this manual carefully before you use the exercise cycle.
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 screwdriver _-_=_. tools and your own adjustable wrench _ and Phillips Use the part drawings below to identify the small parts used in assembly. The number in parentheses below each drawing refers to the key number of the part, from the PART LIST on page 22.
To make assembly easier, read the information on page4 before you begin assembling the Identify the Front Stabilizer (9), which is shorter than the Rear Stabilizer (not shown). While another person lifts the front of the Frame (1), attach the Front Stabilizer to the Frame with two M8 x 75mm Button Screws (44), two M8 Split Washers (66), and two M8 x 19mm Washers (65). 44 2. Orient the Seat Rail (2) as shown.
5. Slidetherearofthe Frame(1)ontotheSeatRail(2). Attachthe FramewithfourM10x 25mmButton Screws(50)andfourM10SplitWashers(48). , 5 Identify the Left Handlebar (35), which is marked with a sticker. Orient the Left Handlebar with the hexagonal holes facing upward. Attach the Left Handlebar to the Seat Carriage (3) with two M8 x 38mm Button Bolts (45) and two M8 Nylon Locknuts (47). Make sure the Nylon Loeknuts are in the hexagonal holes. 36 Repeat this step for the Right Handlebar (36). 35 45 7.
8. Applya generousamountoftheincludedgreaseto thePivotAxle(40).Then,orientthe BackrestBracket (13)neartheSeatCarriage(3)asshown. Pullthe BackrestKnob(32)andinserttheBackrest Bracket(13)intotheSeatCarriage(3).Then,release theBackrestKnobintooneoftheadjustmentholesin theBackrestBracket.Makesurethe BackrestKnob is engagedin oneof the adjustmentholes. 41 Grease ustment Hole Slidethe PivotAxle(40)throughtheBackrestBracket (13)andtheweldedtubeonthe SeatCarriage(3).
11. Have another person hold the Upright (4) near the front of the Frame (1). Locate the wire tie (see the inset drawing) in the Upright. Tie the lower end of the wire tie to the Wire Harness (28). Next, pull the upper end of the wire tie upward out of the top of the Upright. Then, untie and discard the wire tie. 11 Avoid pinching the Wire Harness (28) _ _2_ ^ Attach the Upright (4) to the Frame (1) with three M8 x 15mm Screws (42). Be careful to avoid pinching the Wire Harness (28).
14.Identifythe LeftPedal(26),whichis markedwithan "L."Usinganadjustable wrench,firmly tightenthe LeftPedalcounterclockwise into the left arm of the Crank (18). Tighten the Right Pedal (not shown) clockwise into the right arm of the Crank. 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. 14 Stra 26 \ 18 Adjust the strap on the Left Pedal (26) to the desired position, and press
HOW TO OPERATE THE EXERCISE CYCLE HOW TO ADJUST THE SEAT HOW TO ADJUST THE BACKREST For effective exercise, the seat should be in the The backrest can be adjusted to any of three positions: the inclined (upright) position, the semi-inclined position, or the flat position. Seat proper position. As you pedal, there should be a slight bend in your knees when the pedals are in the most forward position.
FAN ERL.5 BBP_. C LJ'U PROGRAM ! TIME FEATURES OF THE CONSOLE exercises during your workout. Choose an upper body, lower body, or whole body cross training program for an effective workout. Note: The strength exercises require the use of the included dumbbells and an inflatable exercise ball (not included). To purchase an exercise ball, call toll-free 1-888-533-1333. The advanced console offers an array of features designed to make your workouts more effective and enjoyable.
A moment after you turn on the console, the display will light. The center of the display--When you "_ .... select the manual _ .... W mode, the center of the display will show a track that represents 1/4 mile. As you exercise, indicators will appear in succession around the track until the entire track Select the manual mode, appears. The track will then disappear and the indicators will again begin to appear in succession.
0 Measure your heart rate if desired. Turn on the fan if desired. If there are sheets of clear plastic on the metal contacts To turn on the fan at high speed, press the Fan button. To turn on the fan at low speed, press the button a second time. To turn off the fan, press the button a third time. on the handgrip pulse sensor, remove the plastic. I Contact Metal To measure your heart rate, hold the handgrip pulse sensor with your palms resting against the metal contacts.
As you exercise, you will be prompted to keep your pedaling pace near the target pace setting for the current segment. When the words PEDAL FASTER appear in the display, increase your pace. When the words PEDAL SLOWER appear, decrease your pace. When the words PEDALING IN RANGE appear, maintain your current pace. HOW TO USE A TRAINER PROGRAM D ress any button or begin pedaling to turn on the console. A moment after you turn on the console, the display will light. B Select a trainer program.
HOW TO USE ACROSS _1 As you exercise, you will be prompted to keep your pedaling pace near the target pace setting for the current segment. When the words PEDAL FASTER appear in the display, increase your pace. When the words PEDAL SLOWER appear, decrease your pace. When the words PEDALING IN RANGE appear, maintain your current pace. TRAINING PROGRAM Press any button or begin pedaling to turn on the console, A moment after you turn on the console, the display will light.
B O Perform the first strength exercise when prompted, When you have performed the recommended number of repetitions, the words START PEDALING will appear in the display. To continue the cross training program, step onto the exercise cycle and start pedaling. The pedals will automatically adjust to the resistance level for the next segment. When the first strength exercise segment begins, the name of the first strength exercise will appear in the display for a few seconds.
Important: The target pace settings are intended only to provide motivation. Your actual pace may be slower than the target pace settings. Make sure to exercise at a pace that is comfortable for you. HOW TO USE A CALORIE GOAL PROGRAM _1 Press any button or begin pedaling to turn on the console. If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the Increase and Decrease buttons.
MAINTENANCE AND TROUBLESHOOTING With the left side shield removed, locate the Reed Switch (24). Turn the Crank (18) until the Magnet (19) is aligned with the Reed Switch. Next, loosen, but do not remove, the indicated Reed Switch Screw (49). Slide the Reed Switch slightly closer to or away from the Magnet, and then retighten the Screw. Turn the Crank for a moment. Repeat until the console displays correct feedback.
CYCLING EXERCISE 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.
STRENGTH EXERCISE GUIDELINES WARNING: through a variety of strength exercises. Consult a reputable book to find additional strength exercises. When you use a cross training program, you will be prompted to perform a specific number of repetitions. When you are not using a cross training program, begin with 12 repetitions for each exercise that you perform. (A "repetition" is one complete cycle of an exercise, such as one shoulder press.
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, backs of knees, and back. 2. Hamstring Stretch Sit with one leg extended.
PART LIST--Model 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 26 27 28 29 30 31 32 33 34 35 36 1 1 1 1 1 1 1 1 1 1 4 1 1 1 1 4 1 1 1 1 1 1 1 1 1 1 1 1 2 1 1 1 4 2 1 1 No. 831.21652.
EXPLODED DRAWING--Model No. 831.21652.
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