Pro-Form 440R User manual

Model No. 831.21256.0
Serial No.
Write the serial number in the space
above for reference.
Serial Number
Decal (under rail)
• Assembly
•Operation
• Maintenance
• Part List and Drawing
ROWER EXERCISER
User's Manual
Sears, Roebuck and Co.
Hoffman Estates, IL 60179

TABLE OF CONTENTS
WARNING DECAL PLACEMENT ............................................................... 2
IMPORTANT PRECAUTIONS .................................................................. 3
BEFORE YOU BEGIN ........................................................................ 4
PART IDENTIFICATION CHART ................................................................ 5
ASSEMBLY ................................................................................ 6
HOW TO USE THE ROWER .................................................................. 13
FCC INFORMATION ........................................................................ 16
MAINTENANCE AND TROUBLESHOOTING .................................................... 17
EXERCISE GUIDELINES .................................................................... 18
PART LIST ................................................................................ 21
EXPLODED DRAWING ...................................................................... 23
ORDERING REPLACEMENT PARTS ................................................... Back Cover
90 DAY FULL WARRANTY ........................................................... Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning
decal(s). If a decal is missing or illegible, call
1=888-533=1333 and request a free replacement
decal. Apply the decal in the location shown.
Note: The decal(s) may not be shown at actual
size.
•Misuse of this machine
may resuJt in serious
injury.
,Read user's manual
prior to use and follow
all warnings and
instructions.
•Do not allow children
on or around machine.
=User weight must not
exceed 250 pounds.
•This product should
always be used on a
level surface.
•This product isnot
intended for
therapeutic use.
•Replace label if
damaged, illegible,
or removed. [_
2

iMPORTANT PRECAUTIONS
WARNING: Toreducetheriskofse.ousinjury,reada,importantprecautionsand
instructions in this manual and all warnings on your rower before using your rower. Sears assumes
no responsibility for personal injury or property damage sustained by or through the use of this
product.
1. It is the responsibility of the owner to ensure 7.
that all users of the rower are adequately
informed of all precautions.
.
.
=
.
Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per=
sons with pre-existing health problems.
Use the rower only as described in this
manual.
The rower is intended for home use onJy. Do
not use the rower in a commercial, rental, or
institutional setting.
Keep the rower indoors, away from moisture
and dust. Do not put the rower in a garage or
covered patio, or near water.
.
.
10.
11.
12.
Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
Keep children under age ! 2 and pets away
from the rower at all times.
Wear appropriate clothes while exercising;
do not wear Joose clothes that could become
caught on the rower. Always wear athletic
shoes for foot protection.
The rower should not be used by persons
weighing more than 250 Ibs. (113 kg).
Always keep your back straight while using
the rower; do not arch your back.
Do not release the row bar while the cord is
extended.
.Place the rower on a level surface, with a mat
beneath it to protect the floor or carpet. Make
sure that there is at least 2 ft. (0.6 m) of clear-
ance around the rower.
13. Over exercising may result in serious injury
or death. Jfyou feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.
3

BEFORE YOU BEGIN
Thank you for selecting the new PROFORM _ 440 R
rower. Rowing is an effective exercise for increasing
cardiovascular fitness, building endurance, and toning
the body. The 440 R rower is designed to let you enjoy
this effective exercise in the convenience and privacy
of your home.
For your benefit, read this manual carefully before
you use the rower. If you have questions after reading
this manual, please see the back 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.
Before reading further, please review the drawing
below and familiarize yourself with the labeled parts.
Length: 6 ft. 3 in. (191 cm)
Width: 2 ft. (61 cm) Row Bar
Frame Knob
Frame Pin
Seat
Console
Control
-- Foot Plate
Wheel
Pedal
Rail
4

PART iDENTiFiCATiON CHART
Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each
drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the
key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it
has been preassembled. Extra parts may be included. If a part is missing, please call 1=888=533=1333.
M5 x 8mm M5 x 10mm
Screw (12)-4 Screw (101)-1
M8 Acorn
Nut (31)-4 M8 Split Washer (15)-4
M8 x 20mm M10 x 52mm
Screw (14)-2 Screw (46)-2
M8 x 20mm
Washer (16)-6 M10 x 20mm Washer (47)-2 M13 x 22mm Washer (33)-2
M13 x 32mm
Washer (88)-1
5

ASSEMBLY
Assembly requires two persons.
Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until you finish all assembly steps.
To identify small parts, see page 5.
Left parts are marked "L" or "Left" and right parts
are marked "R" or "Right."
Assembly requires only the included tools.
Assembly may be easier if you have a set of
wrenches. To avoid damaging parts, do not use
power tools.
.Go to www.proform.com/registration on your
computer and register your product.
o activates your warranty
o saves you time if you ever need to contact
Customer Care
o allows us to notify you of upgrades and offers
Note: If you do not have Internet access, call
1-888-533-1333 and register your product.
2. Orient the Front Stabilizer (50) as shown.
Attach the Front Stabilizer (50) to the Frame (39)
with two M10 x 52mm Screws (46) and two M10
x 20mm Washers (47).
6

3. Remove the Frame Pin (37) from the Frame (39).
Next, unwrap the Bungee Cord (45) from the
Frame (39).
Then, remove the 1/2" Locknut (54), the two M13
x 22mm Washers (33), and the 1/2" x 100mm
Bolt (36) from the Frame (39).
Note: The parts that you removed will be used in
steps 4 and 5.
3
37
45
4. Orient the Rail (8) as shown.
Attach the Rail Bracket (41) to the Frame (39)
with the 1/2" x 100mm Bolt (36), the two M13 x
22mm Washers (33), and the 1/2" Locknut (54)
that you removed in step 3.
Then, press the Nut Cap (55) onto the 1/2"
Locknut (54).
4
8\
55
_i_54 3
41
7

5. Move the Seat (28) to the front of the Rail (8).
Have a second person raise the Rail (8) to the
vertical position. Fully insert the Frame Pin (37)
into the indicated hole in the Rail Bracket (41) so
that it holds the Rail in place.
.Attach the Rear Stabilizer (3) to the Rail (8)
with two M8 x 20mm Screws (14) and two M8 x
20mm Washers (16).
6
14
3
8

.See the inset drawing. Route the end of the
Bungee Cord (45) around the Small Pulley (5) on
the Rear Stabilizer (3) as shown.
Make sure that the Bungee Cord (45) is not
twisted. Attach the Bungee Clip (97) to the indi-
cated hole in the Rail Attachment Bracket (43).
3
45-
97-
Hole
43 j
3
--45
.Attach the Rear Stabilizer Cover (2) to the Rear
Stabilizer (3) with an M5 x 10mm Screw (101). 8
9

9. 9
Orient the Rail Cover (18) as shown.
Attach the Rail Cover (18) to the Rail (8) with
four M5 x 8mm Screws (12).
10. Remove the Frame Pin (37) from the Rail
Bracket (41), and lower the Rail (8) to the floor.
Next, insert the Frame Pin (37) into the Frame
(39) and into the Rail Bracket (41).
Then, slide an M13 x 32mm Washer (88) onto
the Frame Knob (87), insert the Frame Knob into
the Frame (39), and tighten the Frame Knob into
the Rail Bracket (41).
10
8
37
41
39
10

11. Identify the Stop Rod (35), which is slightly
shorter than the Pedal Axle (not shown).
Insert the Stop Rod (35) into the Frame (39) and
center it.
Next, slide a Pedal Stop (34), an M8 x 20mm
Washer (16), and an M8 Split Washer (15) onto
each side of the Stop Rod (35).
Then, tighten an M8 Acorn Nut (31) onto each
end of the Stop Rod (35) at the same time.
11
34
161 "_31
12. Insert the Pedal Axle (58) into the welded tube
on the Frame (39) and center it.
Next, slide a Pedal Spacer (32) and an M13 x
22mm Washer (33) onto each side of the Pedal
Axle (58) (only one side is shown).
Next, identify the Right Pedal (30) and the Left
Pedal (57). Slide the Right Pedal onto the right
side of the Pedal Axle (58), and slide the Left
Pedal onto the left side of the Pedal Axle.
Next, slide an M8 x 20mm Washer (16) and
an M8 Split Washer (15) onto each side of the
Pedal Axle (58) (only one side is shown).
Then, tighten an M8 Acorn Nut (31) onto each
end of the Pedal Axle (58) at the same time.
12
57
31
33
30
\
13. Insert a Pedal Strap (29) through the Right Pedal
(30) as shown. Then, route the end of the Pedal
Strap through the buckle on the Pedal Strap.
Attach the other Pedal Strap (29) to the Left
Pedal (57) in the same way.
13
29 57
29
30
11

14. Attach a Foot Plate (52) to one side of the Front
Stabilizer (50)with a Foot Plate Pin (51).
Attach the other Foot Plate (not shown) to the
other side of the Front Stabilizer (50) in the
same way.
14
50
52
51
15. The Console (66) requires two AA batteries (not
included); alkaline batteries are recommended.
Do not use old and new batteries together or
alkaline, standard, and rechargeable batter-
ies together, iMPORTANT: If the Console has
been exposed to cold temperatures, allow
it to warm to room temperature before you
insert batteries. Otherwise, you may dam-
age the console display or other electronic
components.
Carefully pry the Console (66) out of the Shields
(44, 69); be careful not to pull on the wire
attached to the Console. Next, remove the
screw (not shown) and the battery cover from
the back of the Console. Insert batteries into the
battery compartment; make sure to orient the
batteries as shown by the diagram inside the
battery compartment. Then, reattach the bat-
tery cover with the screw, and press the Console
into the Shields.
15 69
66
44
16. Make sure that all parts are properly tightened before you use the rower. Extra parts may be included.
Place a mat under the rower to protect the floor.
12

HOW TO USE THE ROWER
HOW TO ADJUST THE RESISTANCE
To vary the intensity
the resistance
that you feel
when you pull the
row bar. To
increase the
resistance, turn
the resistance
control clockwise;
to decrease the
resistance, turn
the resistance
control counter-
clockwise.
iMPORTANT: To
avoid damaging the resistance control, stop
turning it when turning becomes difficult.
HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the pedals, and
adjust the straps to fit your feet. Hold the row bar with
an overhand grip.
Correct rowing form consists of three phases:
.The first phase is the CATCH. Slide the seat
forward until your knees are almost touching your
chest. Pull the row bar until your hands are above
your feet.
.The second phase is the DRIVE. Push backward
with your legs. Lean back slightly at the hips (not
at the waist), keeping your back straight. As you
straighten your legs, pull the row bar toward your
chest. Keep your elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the row bar until
your hands are even with your chest.
After the finish phase, extend your arms forward and
pull the seat forward using your legs. Repeat this
sequence, moving through all three phases with a
smooth, fluid motion. Remember to breathe normally
as you row; never hold your breath.
HOW TO DO CURL EXERCISES WITH THE ROWER
Stand on the foot
plates, facing
the rower. Hold
the row bar with
an underhand or
overhand grip. Plate
Next, raise the
row bar until
your hands
are level with
your shoulders.
Keep your
back straight
and keep your
elbows at your sides. Then, lower your hands to the
starting position. Repeat the exercise as many times
as desired.
HOW TO MOVE THE ROWER
Stand behind the rower and lift the rear stabilizer until
the rower will roll on the wheels. Then, carefully move
the rower to the desired location, and lower it to the
floor.
Lift
here
Wheel
13

HOW TO FOLD AND STORE THE ROWER HOW TO UNFOLD THE ROWER
The rower can be stored in a folded position to con-
serve space. Store the rower in a location where
children cannot tip it. Remove the batteries from the
console when storing the rower for extended periods of
time.
To store the rower, first see assembly step 10 on
page 10. Remove the Frame Knob (87) and the M13
x 32mm Washer (88). Next, remove the Frame Pin
(37). Keep the Frame Knob and the Washer in a place
where they will not become lost.
Next, see assembly step 5 on page 8. Raise
the Rail (8) to the vertical position. Then, fully insert
the Frame Pin (37) into the Rail Bracket (41) so that it
holds the Rail in place.
To unfold the rower, see assembly step 10 on page
10. Remove the Frame Pin (37), and lower the
Rail (8) to the floor. Next, insert the Frame Pin into
the Frame (39) and into the Rail Bracket (41). Then,
tighten the Frame Knob (87) and the M13 x 32mm
Washer (88) into the Frame and into the Rail Bracket.
14

FEATURES OF THE CONSOLE HOW TO USE THE CONSOLE
The easy-to-use console features seven display modes
that provide instant exercise feedback during your
workouts. The display modes are described below.
f
U
H
strokes time
strokes
/min, /_--_'_
strokes distance
Strokes--This mode shows the number of rowing
strokes you have completed during your workout.
Strokes/Min.--This mode shows the number of rowing
strokes you are completing per minute.
Calories--This mode shows the approximate number
of calories you have burned during your workout.
Total Strokes--This mode shows the total number of
rowing strokes you have completed since the console
was last reset. Note: To reset the console, remove the
batteries from the console and then reinsert them.
Scan--This mode shows the time, strokes, total
strokes, calories, strokes per minute, and distance dis-
plays, for a few seconds each, in a repeating cycle.
Time--This mode shows the elapsed time.
Distance--This mode shows the distance you have
rowed during your workout, in kilometers and in nauti-
cal miles, for a few seconds each, in a repeating cycle.
Make sure that batteries are installed in the console
(see assembly step 15 on page 12). If there is a
sheet of plastic on the console, remove the plastic.
1. Turn on the console.
To turn on the console, press the Mode button on
the console or simply begin rowing.
2. Select one of the display modes.
Scan mode--To select the scan mode, press the
Mode button repeatedly until an arrow appears
next to the Scan label.
Strokes, strokes per minute, calories, total
strokes, time, or distance mode--To select one
of these modes for continuous display, press the
Mode button repeatedly until an arrow appears
next to the label for the desired mode. Make sure
that an arrow does not appear next to the Scan
label.
3. Begin rowing and follow your progress with the
display.
As you exercise, the console will display the
mode(s) that you select.
To reset the display to zero, press and hold the
Mode button for several seconds.
4. When you are finished exercising, the console
will turn off automatically.
If the row bar does not move for a few seconds, the
console will pause.
The console has an auto-off feature. If the row bar
does not move and the Mode button is not pressed
for a few minutes, the power will turn off automati-
cally to save the batteries.
15

FCC iNFORMATiON
This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part
15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference
in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not
installed and used in accordance with the instructions, may cause harmful interference to radio communications.
However, there is no guarantee that interference will not occur in a particular installation. If this equipment does
cause harmful interference to radio or television reception, which can be determined by turning the equipment off
and on, try to correct the interference by one or more of the following measures:
o Reorient or relocate the receiving antenna.
o Increase the separation between the equipment and the receiver.
o Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
o Consult the dealer or an experienced radio/TV technician for help.
FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to
computer or peripheral devices. Changes or modifications not expressly approved by the party respon=
sible for compliance could void the user's authority to operate this equipment.
16

MAINTENANCE AND TROUBLESHOOTING
MAINTENANCE
Inspect and tighten all parts of the rower regularly.
Replace any worn parts immediately.
To clean the rower, use a damp cloth and a small
amount of mild detergent, iMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
CONSOLE TROUBLESHOOTING
Most console problems are the result of low batteries;
for replacement instructions, see assembly step 15 on
page 12.
HOW TO GREASE THE PEDAL AXLE
If the pedals squeak when you use the rower, see
assembly step 12 on page 11. Remove the Right
and Left Pedals (30, 57), and apply a small amount
of the included grease to both sides of the Pedal Axle
(58). Then, reattach the Pedals.
HOW TO GREASE THE ROLLERS
If the rollers beneath the seat squeak when you use
the rower, apply a small amount of the included grease
to a paper towel, and spread a thin layer evenly along
the rail where the rollers move. Then, wipe off any
excess grease.
Rail
_rease
Roller
17

EXERCISE GUiDELiNES
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
165 ]55 145 140 130 I25 115 _
145 138 130 125 118 110 103 _W_)
125 I20 115 110 105 95 90 W
20 30 40 50 60 70 80
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your "training zone." The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Burning Fat--To burn fat effectively, you must exer-
cise 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. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise--If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time, For aerobic
exercise, adjust the intensity of your exercise until your
heart rate is near the highest number in your training
zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart
rate, exercise for at least
four minutes. Then, stop
exercising and place
two fingers on your
wrist as shown. Take a
six-second heartbeat
count, and multiply 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.
WORKOUT GUIDELINES
Warming Up--Start with 5 to 10 minutes of stretch-
ing and light exercise, A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise--Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise; never hold your breath.
Cooling Down--Finish with 5 to 10 minutes of stretch-
ing, Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
EXERClSEFREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each week,
if desired. Remember, the key to success is to make
exercise a regular and enjoyable part of your everyday
life.
18

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. 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. 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. 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 each
leg. Stretches: Quadriceps and hip muscles.
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. 5
4
19

NOTES
20