ProForm 831.290841 Workout Guidelines, Exercise Frequency, Key Part Qty Description No. Qty

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 complete up to five workouts each week, if desired.

Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.

PART LISTÑModel No. 831.290841							R0497A
Key		Part		Key		Part
No.	Qty.	No.	Description	No. Qty.		No.	Description
1	1	NSP	Frame	27	1	136612	Right Pedal Cover
2	1	136462	Left Leg	28	1	136600	Left Pedal Cover
3	1	138463	Right Leg	29	4	013300	#8 x 3/4Ó Screw
4	1	138464	Rocker Arm	30	2	138476	Resistance Cylinder
5	1	137827	Left Upright	31	2	133072	Tree Fastener
6	1	136822	Right Upright	32	1	136326	Lock Knob
7	1	138490	Link Plate	33	2	119994	Button Head Screw
8	2	138465	Handle	34	6	123116	Upright Endcap
9	1	130165	Electronic Monitor	35	1	127896	1/2Ó x 2Ó Bolt
10	1	016028	Adhesive Tool Clip	36	2	103903	1/2Ó Axle Cap
11	1	138466	Magnet	37	2	013359	1/2Ó x 3 3/4Ó Bolt
12	1	131101	Reed Switch Wire	38	3	100553	1/2Ó Nylon Locknut
13	2	138468	Link Arm	39	2	014080	1/2Ó Flat Washer
14	2	NSP	Link Arm Joint	40	2	013601	Wheel Screw
15	4	138469	Small Bronze Bushing	41	2	012149	3/8Ó Nylon Locknut
16	1	110468	Lock Washer	42	2	052014	Wheel
17	4	138488	Large Bronze Bushing	43	2	014132	3/8Ó Flat Washer
18	1	138470	ÒDÓ Bushing	44	1	100151	5/8Ó Axle Cap
19	1	138471	Crossbar Cover	45	2	136836	Frame Endcap
20	1	138472	Left Leg Cover	46	8	138271	#8 x 1/2Ó Screw
21	1	138473	Right Leg Cover	47	2	136837	Handle Grip
22	2	136603	Axle Cover	48	2	127597	Double Tree Fastener
23	4	012139	1/4Ó Locknut	49	1	136967	Star Washer
24	1	138550	Left Axle Spacer	50	4	122794	1/4Ó Button Head Screw
25	1	138474	Right Axle Spacer	51	2	138477	3/8Ó Axle Cap
26	2	138475	Rocker Arm Spacer	#	1	138192	UserÕs Manual

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.

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