Sears Pro-Form R-930 User manual

PRO.FORM °
,i
m
SEARS
Model No. 831.287750
Serial No.
Wdte thesed=dnumberin the Space
abovefor futurereference.
Ex t=- R<_ i s F__
EQUIPMENT
HELPLINE!
1-800-736-6879
Patent Pending
USER'S MANUAL
SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179
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TABLE OF CONTENTS
,MPORTANTPRECAUT,ONS..................................... ---.
BEFORE YOU BEG N .................... :" . .......... '" :: .................... .,3
ASSEMBLY ............................. :'":." .......... :..... . ................... 4
HOW TO USE THE R-930 ................... : : :.. : ................ ...-.: .............. ,5
MAI_rENANCEANDSTOOGE.................... ::......... ::"":..................... z
CONDITIONING GUIDELINES .................... ".......... :..................... :.8
PART LIST ...._,/iN........................... ::::::' ....... ::: ............... :'.......10
EXPLODED DRA G ............................ " ....... . ....................... 11
ORDERING REPLACEMENT PARTS .................. ::::::::::::: ................. Back Cover
FULL 90 DAY WARRANTY ....................................................... Back Cover
2
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BEFORE YOU BEGIN
Thank you for selecting the innovative PROFORM*
R-930. The R-930 offers a unique form of low-impact
exercise that works both the upper body and the lower
body for greater cardiovascular benefits and increased
muscle toning. The R-930 features independent push
and pull resistance controls that let you tailor your
exercise to the level that's perfect for you. And when
you're not exercising, the R-930 can be folded for
compact storage.
For your benefit, read this manual carefully before
you use the PROFORM" R-930. If you have addition-
al questions, please call our toll-free HELPUNE at
1-800-736-6879, Monday through Saturday, 7 a.m.
until 7 p.m. Central "lime (excluding holidays). To help
us assist you, please note the product model number
and sedal number before calling. The model number is
831.287750. The sedal number can be found on a
decal attached to the 1:1-930(see the front cover of this
manual for the location of the decal).
Before reading further, please look at the drawing
below and familiarize yourself with the pads that are
labeled.
Handlebar
FRONT
Console
,Seat
Seat Knob
-Push Resistance Control
Pull Resistance Control
Crossbar_
Stop Tab
LEFT SIDE
Frame
BACK
Pedal
3
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ASSEMBLY
Place all parts of the R-930 in a cleared area and remove the packing materials; do not dispose of the pack-
ing materials until assembly Is completed. Assembly requires a phillips screwdriver _(not
Included),
1. Rrmly hold the Seat Tuba (2) with one hand and
the Handlebar Frame (3) with the oth.er hand. Lift
the Seat Tube and pivot the Handlebar Frame to
the position shown at the dghL
Make sure that there are two Handlebar Bushings
(41) In the upper end of the Handlebar Frame (3).
Slide the Handlebar (4) Into the Handlebar Frame.
The Handlebar must be tumed as shown. Tighten
the four #8 x 1/2" Screws (35) into the Handlebar
Frame and the Handlebar.
Pivot the Console Bracket (12) to the position
shown.
Push the Resistance Knob (6) onto the shaft on
the Resistance Cylinder (5).
2. Locate the Cordage Bolt (9) attached to the under-
side of the Seat (7). Insert the Carriage Bolt down
into the slot in the Seat Frame (2). Thread the
Seat Knob (11) with the 3/8- Washer (42) on'tothe
Carriage Bolt. Slide the Seat to the desired posi-
• tion and tighten the Seat Knob.
3. The Console (13) requires two =AA" batteries (not
included). Alkaline batteries are recommended.
See the inset drawing. Open the battery cover on
the back of the Console. Insert two batteries into
the Console. Make sure that the negative (-)
ends of the batteries are touchlng the springs
in the Console. Close the battery cover.
Connect the Reed Switch Wire (33) to the wire on
the Console (13). Feed any excess wire intothe
Seat Frame (2). Insert the Conso!e into the
Console Bracket (12) until the tab on the Console
snaps into the hole in the Console Bracket.
2
2
4
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HOW TO USE THE R-930
HOW TO ADJUST THE SEAT
To adjust the
position of the
Seat (7), first
turn the Seat
Knob (11) to
loosen it. Slide
the Seat to the
desired posi-
tion and firmly
retlghten the
Seat Knob.
11
HOW TO ADJUST THE PULL RESISTANCE
The unique R-
930 allows you
to adjust the
push and pull
resistance lev-
els Indepen-
dently. To
change the
resistance you
feel when you
pull the han-
dlebar, turn the
collar at the
front of the
Resistance
Cylinder (5). There are twelve different resistance lev-
els. A small arrow on the right side shield will show
which resistance level is selected.
HOW TO ADJUST THE PUSH RESISTANCE
To change the
resistance you
feel asyou
push the han-
dlebar, turn the
Knob (6) at the
back of the
Resistance
Cylinder,
HOW TO EXERCISE ON THE R-930
Sit on the Seat (7), place your feet on the Pedals
(14), and hold the Handlebar (4). Your hands can be
positioned on the top, sides, or bottom of the
Handlebar, close together or far apart, or In an over-
hand or underhand grip. If necessary, adjust the posi-
tion of the Seat.
7
14
To begin exemising, pull the Handlebar (4) toward
your waist while pushing the Pedals (14) away with
your legs. Return to the starting position. This com-
pletes one repetition. Repeat, moving with a smooth,
continuous motion. For the best results, move through
the full range of motion and maintain a steady pace.
CAUTION: To avoid injury, keep your back
stralghL Do not arch your back. As you exerdse,
adjust the push and pull resistance levels as desired.
Note: The console will automatically tum on when you
begin exercising on the R-930. The Operation of the
console is described on page 6.
5
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DESCRIPTION OF THE CONSOLE
The console features five modes that provide instant
exercise feedback dudng your workouts. The modes
are described below.
SPEED • TIME
NES r,,= _I
=Dis,a II, C! .ode
DIST. CAL. SCAN
i
m
m
8O MODE ON/RESET
AUTO OFF
• Speed--Displays your speed, in repetitions per
minute.
•"Rme--Displays the length of time you have exer-
cised. Note: If you stop exemising for ten seconds or
longer, the time mode will pause until you resume.
•Distance-Displays the total number of repetitions
you have completed, up to 999. The display will then
reset to zero and continue counting.
•Calorie--Displays the approximate number of
Calodes you have bumed.
•Scan--Displays the speed, time, distance, and calo-
rie modes, for 5 secends each, in a repeating o/de.
BAI"I'ERY INSTALLATION
Before the console can be operated, two "AA"batter-
ies must be installed. If you have not installed batter-
ies, see assembly step 3 on page 4.
HOW TO OPERATE THE CONSOLE
1. To tum on the power, press the on/reset button or
simply begin exemising on the R-930. 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 mode--
When the
power is
turned on_
the scan
mode will
automatically
be selected.
One mode
indicator will
SPEED TIME
DIST. CAL. SCAN
show that the scan mode is selected, and a fleshing
mode indicator will show which mode is currently
displayed. Note: If adifferent mode is selected, you
can select the scan mode again by repeatedly
pressing the mode button.
Speed, time,
distance or
calorie
• mode--To
select bile of -"
these modes
for continu-
ous display,
repeatedly
press the
SPEED TIME
._[[._ oo1]_
I-UJ.-I JJ
DIST. CAL. SCAN
mode button. The mode indicators will show which
mode is selected. (Make sure that the scan mode is
not selected.)
3. To reset the display, press the on/reset button.
4. To tum off the power, simply wait for about four min-
utes. Note: The console has an "auto-off" fea-
ture. If the pedals are not moved and the con-
sole buttons are not pressed for four minutes,
the power will turn off automatically In order to
conserve the batteries.
6
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MAINTENANCE AND STORAGE
Inspect and tighten all parts of the R-930 regularly.
Clean the R-930 periodically with a soft, damp cloth.
To prevent damage to the console, keep liquids away
from the console and keep the console out of direct
sunlight.
HOW TO LUBRICATE THE R-930
Every three
months, a
small amount
of light multi-
purpose oil
should be
applied to the
R-930. Apply a
few drops of
oil between
the dome caps
ppl Oil
and the fr_a.me In the locations shown at the dght. Be
sure to apply oil to both sides of the R-930.
HOW TO ADJUST THE REED SWITCH
If the console does not operate propedy, the battedes
should be replaced. See assembly step 3 on page 4.
for installation instructions.
If the console
• does not dis-
play correct
feedback, the
position of the
Reed Switch
(33) should be
adjusted.
Loosen, but do
not remove,
the two indi-
cated #8 x 1/2=Screws (35). Slide the Screws t/8" tO
the left or dght, making sure to keep the upper ScreWy
directly above the lower Screw. Make sure that the
lever on the Reed Switch is bt_hlnd the indicated
tab. Tighten the Screws. Exercise on the R-930 for a
moment. Repeat until the console displays correct
feedback.
HOW TO STORE THE R-930
When the F_-930is not in use, itcan be folded for
compact storage. Follow the steps st the dght to fold
the R-930. Note: If_he seat is near the rear of the
seat frame, the R-930 cannot be folded. If necessary,
move the seat forward before folding the R-930 (see
HOW TO ADJUST THE SEAT on page 5).
1. Hold the Handlebar (4) firmly and pivot it back and
down until the Wheel (26) hits the stop tab. Next,
liftthe Seat (7) slightlyand continue to pivot the
Handlebar down until the R-930 is in the position
shown in drawing la. Fold down the Console (13).
Stop Tab
26
2. If desired, the R-g30
can be stored in a2
vertical position.
Fold the R-930 as"
described above.
Next, firmly hold
the Handlebar (4)
with one hand, and
hold the rear tube
of the Frame (1)
with the other
hand. Raise the R-
930 to the position
shown at the dght.
Make sure that the
!:1-930is resting on
a level surface, and
that the slda with
the crossbar is
against a wall for
stabllity.
To set up the R-930 for use, follow the steps above in
reverse order. When lowering the R-930 from the
vertical storage position, remember to hold both
the handlebar and the rear tube of the frame.
7
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CONDITIONING GUIDELINES
The following general guidelines will help you to plan
your exemise program. Remember that proper nutri-
tion and adequate rest are essential for successful
results.
n, inll II II ,lU III III ..............
EXERCISE INTENSITY
Whether your goal is to bum fator 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 bumlng, maximum fat bum-
ing, and cardiovascular (aerobic) exercise.
BPM HEART RATE TRAINING ZONES
•.mmmmmnmmmm m
mmmmmmmmmm
mmmm mmmmmmm
,,mmmmmmm
To findthe proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, look above your age and
findthe three numbers in light grey boxes. The three
numbers are your "trainingzone." The lowest number
is the recommended heart rate for fat burning; the
middle number is the recommended heart rate for
maximum fat burning; the highest number is the rec-
ommended heart rate for aerobic exf_mise.
Fat Burning
To bum fat effectively, you must exercise at a relative-
ly low intensity level fop a sustained pedod of time.
During the first few minutesof exercise, your body
uses easily accessible carbohydrate calodes for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calodes for energy. If
your goal is to bum fat, adjust your pace until your
heart rate is near the lowest number in your training
zone as you exercise. It ma_;also be helpful to set the
collar at the front of the resistance cylinder to level 1,
2, 3, or 4..
For maximum fat burning, adjust your pace untilyour,
heart rate is near the middle number in your training
zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
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 your pace until your heart rate is near the high-
est number in your training zone. It may also be help-
ful to set the collar at the front of the resistance cylin-
der to level 5, 6, 7, or 8.
Strength Training
To strengthenand tone your muscles, you must exer-
cise your muscles at a moderate to high percentage of
their capacity. Set the collar at the front of the resis-
tance cylinder to level 9, 10, 11, or 12.
HOW TO MEASURE YOUR HEART RATE
8
To measure
your heart rate,
first 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
multiplythe result by 10 to find your heart rate. For
example, ifyour 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.)
Adjust the intensity of your exercise until your heart
rate is at the desired level. You can adjust the intensity
of your exercise by.adjusting the resistance or by
changing your pace.
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WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, lasting 5 to 10 minutes. Begin with slow,
controlled stretches, and progress to more rhythmic
stretches to increase the body temperature, heart rate,
and circulation in preparation for strenuous exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone.
A cool-down, with 5 to 10 minutes of stretching.
Thorough stretching helps to offset problems caused
when you stop exercising suddenly. Stretching for
increased flexibility is also most effective after exercis-
ing. A proper cool-down should leave you relaxed and
comfortably tired.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may cbmplete up to five workouts each
week, if desired.
Remember, the key to success !s make exercise a
regular and enjoyable part of your everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown in the
drawings below. 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
W'dh 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 fiat on the floor. Bend your front leg, lean for-
ward 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 tendoas, bend your back leg as well.
Stretches: Calves, achilles tendons and ankles.
4. Quadrioeps Stretch
With one hand against awall 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.
2
3
9
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PART LIST--Model No. 831.287750 .109
Key Part Key Part
No. No. Qty. Description No. No. Qty. Deacdption
• 1 NSP 1 Frame 23 106697 2 "3"Wheel
2 132475 1 Seat Frame 24 130656 2 Stabilizer Endcap
3 132499 1 Handlebar Frame 25 103903 10 Dome Cap
4 131384 1 Handlebar 26 131492 2 31/2" Wheel
5 132500 1 Resistance Cylinder 27 131981 1 Storage Clip
6 131319 1 Resistance Knob 28 110576 4 Bronze Pivot Bushing"
7 130922 1 Seat 29 131412 4 Plastic Pivot Bushing
8 130924 1 Seat Bracket 30 110722 1 1 1/2" x 3" inner Cap
9 129187 1 Carriage Bolt 31 132600 1 latch Plate
10 131483 2 Seat Bracket Screw 32 126047 1 Seat Spacer
11 130336 1 Seat Knob 33 132476 1 Reed Switch w/Wire
12 130926 1 Console Bracket 34 012155 4 1/2" Push Nut
13 130165 1 Console 35 013162 6 #8 x 1/2" Screw
t4 126406 2 Pedal 36 127597 3 Fastener
15 131409 1 Left Side Shield 37 131642 2 Gdp
16 132502 1 Right Side Shield 38 132264 1 Read Switch Bracket
17 130659 4 Side Shield Fastener 39 126845 1 1" Plastic Grommet
18 132497 1 1/2" x 5"Axle 40 014080 2 Washer
19 132498 2 1/2" x 10 3/4" Axle 41 128794 2 Handlebar Bushing
20 131411 2 Plastic Whee! Bushing 42 014156 1 3/8" Washer
21 128485 1 " 1/2" x 2" Axle '''_ "43 013186 1 1/4" x 1" Screw
22 131410 1 0.312" x 16" Axle #132037 1 User's Manual
Note: =#" indicates anon-illustrated part. Speciticetions are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.
10
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i"
EXPLODED DRAWINGs-Model No. 83.1.287750 RlO96A
17 3O
33
15
17
2O
35
22
.18
•..28
11
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8E/ 8
Model No. 831.287750
QUESTIONS?
if you find that:
•you need help assembling or
operating the PROFORI_PR-930
•a part is missing
•or you need to schedule repair
service
cell our toll-free HELPLINE
1-800-736-6879
Monday-Saturday, 7 am-7 pm
Central Time (excluding holidays)
REPLACEMENT
PARTS
If parts become worn and need to
be replaced, call the following
toil-free number
1-800-FON-PART
(1-800-366-7278)
The model number and serial number of your PROFORIVP R-930
are listed on a decal attached to the frame. Sss the front cover of
this manual to find the location of the decal.
All replacement pads are available for Immediate pumhase or
special order when you visit your nearest SEARS Service Center. To
request service or to order parts by telephone, cell the toll-free hum-,
bets listed at the left.
When requesting help or service, or ordedng parts, please be pre-
pared to provide the following information:
•The NAME OF THE PRODUCT (PROFORIVP R-930)
• The MODEL NUMBER OF THE PRODUCT (831.287750)
•The PART NUMBER OF THE PART (see page 10 of this manual)
•The DESCRIPTION OF THE PART (see page 10 of this manual)
[ FULL 90 DAY WARRANTY 1
For 90 days from the date of pumhase, if failure occurs due to defect in material or workmanship in this
SEARS CARDIO FIT EXERCISER, contact the nearest SEARS Service Center throughout the United
States and SEARS will repair or replace.the CARDIO FIT EXERCISER, free of charge.
Thiswarrantydoesnotapplywhen theCARDIO FIT EXERCISERisusedcommerciallyor forrentalpur-
poses.
This warranty gives you spodflc legal rights, and you may also have other dghts which vary from state
to state.
SEARS, ROEBUCK AND CO., DEPT. 817WA, HOFFMAN ESTATES, IL 60179
Part No. 132037 F02671BC R1096A Printed in USA© 1996 Sears, Roebuck and Co.
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