ProForm Xp 210 U Manual

							21
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 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 gtraining zone.h 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 FatiTo 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 ExerciseiIf 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 UpiStart 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 ExerciseiExercise 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 inever hold your breath. 
Cooling DowniFinish 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 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.
    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. 
Various factors may affect the accuracy of 
heart rate readings. The heart rate monitor is 
intended only as an exercise aid in determin-
ing heart rate trends in general. 
						

							22
PART LIST
   1  1  Frame
  2  1  Front Stabilizer
  3  1  Upright
  4  2  Stabilizer Cap
  5  1  Seat Post
  6  1  Console
  7  1  Flywheel Assembly
  8  1  Audio Cable
  9  1  Top Shield
  10  1  Top Shield Cap
  11  1  Seat Knob
  12  1  Seat
  13  1  Pulley/Crank
  14  1  Rear Stabilizer
  15  2  Wheel
  16  2  Pulley Magnet
  17  1  Left Shield
  18  1  Right Shield
  19  1  Console Plate
  20  1  Seat Post Bushing
  21  1  Reed Switch/Wire
  22  1  Reed Switch Clamp
  23  1  Drive Belt
  24  1  Left Pedal/Strap
  25  1  Idler
  26  1  Right Pedal/Strap
  27  1  Crank Bearing Set
  28  1  Seat Post Cap
  29  1  Resistance Motor
  30  1  Seat Carriage
  31  1  Main Wire
  32  1  M10 Flange Nut
  33  1  M10 x 50mm Screw
  34  1  Resistance Cable
  35  3  M4.2 x 16mm Screw
  36  2  M10 x 80mm Button Screw
  37  6  M8 Locknut
  38  2  M10 x 41mm Button Screw
  39  1  M8 Flange Nut
  40  17  M4 x 16mm Screw
  41  4  M4 x 12mm Flange Screw
  42  1  Flywheel Axle
  43  4  M8 x 60mm Button Screw
  44  6  M8 x 25mm Button Screw
  45  8  M8 Split Washer
  46  2  Pulse Sensor
  47  1  Handlebar
  48  1  Seat Post Knob
  49  1  Water Bottle Holder
  50  2  Leveling Foot
  51  2  Handlebar Cap
  52  1  Pulse Wire
  53  2  M8 x 16mm Screw
  54  2  M4 x 22mm Screw
  55  1  Carriage Block
  56  4  M8 Washer
  57  2  M8 Curved Washer
  *  c  Userls Manual
  *  c  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
Model No. 831.21941.2 R0112A
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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Model No. 831.21941.2 R0112A 
						

							Part No. 319341 R0112A  Printed in China © 2011 ICON IP, 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). There is a 5 year warranty on the frame.
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