ProForm 460 R Manual

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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.
To   f i n d   t h e   p r o p e r   i n t e n s i t y   l e v e l ,   f i n d   y o u r   a g e   a t   t h e  
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. 
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.
EXERCISE FREQUENCY
To   m a i n t a i n   o r   i m p r o v e   y o u r   c o n d i t i o n ,   c o m p l e t e   t h r e e  
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.
    WARNING: Before beginning this 
or any exercise program, consult your physi-
cian. This is especially important for persons 
over age 35 or persons with pre-existing 
health problems.
The heart rate monitor is not a medical device. 
Va r i o u s   f a c t o r s   m a y   a f f e c t   t h e   a c c u r a c y   o f  
heart rate readings. The heart rate monitor is 
intended only as an exercise aid in determin-
ing heart rate trends in general. 
						

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 1  1  Frame
 2  1  Front Stabilizer
 3  1  Rear Stabilizer
 4  1  Upright
 5  1  Console
 6  1  Handlebar
 7  2  Pulse Sensor
 8  4  Handlebar Cap
 9  1  Water Bottle Holder
 10  1  Rail
 11  1  Seat Carriage
 12  1  Seat
 13  1  Backrest
 14  1  Seat Frame
 15  1  Seat Handle
 16  1  Seat Lever
 17  1  Brake Bracket
 18  1  Seat Handlebar
 19  1  Rear Upright Cover
 20  1  Front Upright Cover
 21  1  Left Shield
 22  1  Right Shield
 23  2  Lock Ring
 24  2  Shield Cover
 25  2  Crank Cover
 26  2  Rear Stabilizer Cap
 27  2  Wheel Cap
 28  2  Leveling Foot
 29  1  Right Pedal/Strap 
 30  1  Left Pedal/Strap
 31  1  Eddy Mechanism
 32  1  Idler
 33  1  Resistance Motor
 34  1  Resistance Cable
 35  1  Reed Switch/Wire
 36  2  M4 x 12mm Flange Screw
 37  1  Clamp
 38  1  Crank Bearing Assembly
 39  2  Magnet
 40  1  Crank/Pulley
 41  1  Main Wire
 42  2  M8 x 18mm Screw
 43  2  Clip
 44   4  M10 x 68mm Screw
 45  1  Idler Screw
 46  1  Pivot Screw
 47  1  Adjustment Screw
 48  1  M6 Large Washer
 49  1  Snap Ring
 50  2  M8 Thin Locknut
 51  10  M6 x 40mm Screw
 52  13  M4 x 16mm Screw
 53  16  M3 x 8mm Screw
 54  5  M4 x 20mm Screw
 55  4  Resistance Motor Screw
 56  2  M4 x 16mm Screw
 57  2  M4 x 12mm Screw
 58  1  Pulse Wire
 59  1  Drive Belt
 60  4  M8 x 16mm Screw
 61  4  M8 x 38mm Screw
 62  4  M6 x 12mm Screw
 63  4  M4 x 15mm Self-tapping Screw
 64  1  Rear Rail Cover
 65  1  Front Rail Cover
 66  4  Bumper
 67  7  M6 x 16mm Screw
 68  13  M6 Small Washer
 69  2  Upper Roller
 70  4  Lower Roller
 71  2  Axle
 72  1  Brake
 73  1  Brake Block
 74  2  1/4 x 14mm Screw
 75  4  M8 x 45mm Screw
 76  5  M6 Split Washer
 77  2  Brake Spacer
  *  –  User’s Manual
 *  –  Assembly Tool
 K e y   N o .   Q t y .   D e s c r i p t i o n K e y   N o .   Q t y .   D e s c r i p t i o n
PA R T   L I S TModel No. 831.21833.2 R0614B
Note: Specifications are subject to change without notice. For information about ordering replacement parts, see 
the back cover of this manual. If a part is missing, call 1-888-533-1333. *These parts are not illustrated. 
						

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EXPLODED DRAWINGModel No. 831.21833.2 R0614B 
						

							Part No. 360625 R0614B  Printed in China © 2014 ICON Health & Fitness, Inc.
If this Sears Bike Exerciser fails due to a defect in material or workmanship within 90 days of the date of 
purchase, call 1-800-4-MY-HOME® (1-800-469-4663) to arrange for free repair (or replacement if repair 
proves impossible). The frame is warranted for 7 years.
This warranty does not apply when the Bike Exerciser is used commercially or for rental purposes. 
This warranty gives you specific legal rights, and you may also have other rights which vary from state to 
state.
Sears, Roebuck and Co., Hoffman Estates, IL 60179
90 DAY FULL WARRANTY