USER`S MANUAL - Icon Heath & Fitness
Contents
1. Pedal Strap Pedal 13 MAINTENANCE AND STORAGE ASSEMBLY Inspect and tighten all parts of the HEALTH CYCLE CRANK ADJUSTMENT Place all parts of the HEALTH CYCLE by HealthRider in a cleared area and remove the packing materials Do by HealthRider regularly The HEALTH CYCLE can not dispose of the packing materials until assembly is completed be cleaned with a soft damp cloth To prevent dam If the arms of the Crank 14 become loose they age to the console keep liquids away from the con should be tightened in order to prevent excessive Assembly requires the included tools and your own adjustable spanner sole and keep the console out of direct sunlight wear Loosen the crank nut on the left arm of the Crank Place the end of a standard screwdriver in one 1 Refer to the inset drawing Loosen the Lock Knob 36 on the right side of the Frame 1 BATTERY REPLACEMENT of the slots in the slotted crank nut Lightly tap the screwdriver with a hammer to turn the slotted crank If the console does not function properly the batteries nut counterclockwise until the arms are no longer should be replaced To replace the batteries refer to loose Do not overtighten the slotted crank nut assembly step 6 on page 6 When the slotted crank nut is properly tightened tight en the crank nut Slide the Seat Frame 2 out until it stops Retighten the Lock Knob 36 HANDLEBAR LUBRICATION If a squeak is heard when the handlebars a2. HOW TO USE THE HEALTH CYCLE HOW TO ADJUST THE POSITION OF THE SEAT FRAME The Seat Frame 2 can be adjusted to the position that is the most comfortable for you To adjust the Seat Frame first loosen the Lock Knob 36 on the right side of the frame Slide the Seat Frame forward or backward to the desired position Retighten the Lock Knob HOW TO ADJUST THE PEDAL STRAPS To adjust each Pedal Strap 81 first pull the end of the Pedal Strap off the adjustment tab on the Pedal 47 Align a different hole in the Pedal Strap with the adjustment tab Press the Pedal Strap onto the adjustment tab N Adjustment HOW TO ADJUST THE PEDALLING RESISTANCE The Pedalling resistance can be adjusted with the Resistance Dial 8 located in front of the console To increase the resistance turn the Resistance Dial clockwise to decrease the resistance turn the Resistance Dial counterclockwise HOW TO USE THE HANDLEBARS For lower body exercise only hold the Handlebars 5 6 in a stationary position as you pedal For a full body workout move the Handlebars 5 6 up and down as you pedal Be sure to keep your back straight and your knees bent slightly To vary the intensity of your upper body exercise the resistance of the Handlebars can be adjusted The resistance is controlled with the Resistance Knob 7 To increase the resistance turn the Resistance Knob clockwise to decrease the resistance turn the Resista
3. burned See FAT BURNING on page 10 for an explanation of fat calories Calories CALS This mode shows the approxi mate number of calories you have burned This number includes both fat calories and carbohydrate calories See FAT BURNING on page 10 Scan This mode displays the calories fat calories speed time and distance modes for 5 seconds each in a repeating cycle HOW THE PACER PROGRAMS OPERATE When you use a pacer program two columns of bars will appear in the display The left column will show a target pace the right column will show your actual Pedalling pace The target pace will change periodically during the program as the target pace changes simply adjust your Pedalling pace to keep both columns at the same height Important The target pace is a goal pace Your actual pace may be slower than the target pace especially during the first few months of your exercise program Be sure to exercise at a pace that is comfortable for you ACTUAL SCANe Target Pace Actual Pace The graphs at the bottom of the console show how the target pace will change during the programs Look at the graphs for a moment see the drawing at the left Each graph is divided into ten columns with six bars in each column The columns represent two minute time periods and the red bars show what the target pace will be In the first column of the Interval graph for example there is one red bar This shows that dur
4. Inc Part No 141604 RO997A Printed in USA 1997 HealthRider Corp HEALTH CYCLE 12 9 RIDER TABLE OF CONTENTS IMPORTANT PRECAUTIONS ep erase Ra aes Rea ee 3 BEFORE YOU BEGIN 6 tower eee eee EES EE EE a a OO eee eee 4 ASSEMBLY das E dene PE hue a a da dates 5 HOW TO USE THE HEALTH Pode ee da Pendle 7 CONDITIONING GUIDELINES 0 0 0 0 nananana 10 MAINTENANCE AND STORAGE 0 0 0 0 ccc nee nae 12 NOTES des wale eh dee aa ee eae 13 PART LIST PEA deed bed eae es dala OSS 14 EXPLODED DRAWING Vaated kena a ead 15 ORDERING REPLACEMENT PARTS Back Cover EXPLODED DRAWING Model No PFEX71060 RO997A PART LIST Model No PFEX71060 Key No Qty N e S NOOO AH NN AH AH N AM Description Frame Seat Frame Idler Bracket Idler Wheel Right Handlebar Left Handlebar Resistance Knob Resistance Dial Assembly Belt Handlebar Housing Star Washer Friction Pad Long Carriage Bolt Cr
5. M SPEED TIME DISTANCE AUTO OFF ON RESET MODE PROGRAM Begin your workout If you selected the manual mode go to step 4 If you selected one of the pacer programs two columns of bars will appear in the display The left column will show one bar showing that the target pace is about 5 miles per hour The right column will show your actual pace Adjust your Pedalling pace until only one bar appears in the right col ACTUAL SCANeq Target Pace Actual Pace umn As the program progresses the target pace will change periodically as the target pace changes adjust your Pedalling pace to keep both columns at the same height Important The tar get pace is a goal pace Your actual pace may be slower than the target pace especially dur ing the first few months of your exercise pro gram Be sure to exercise at a pace that is comfortable for you Follow your progress with the monitor modes To select the scan mode repeatedly press the mode button until a mode indicator appears under the word scan A flashing mode indicator will show which mode is currently displayed Mode Indicators zz PROGRAM SPEED TIME DISTANCE AUTO OFF ON RESET MODE PROGRAM To select the speed time distance fat calories or calories mode for continuous display repeatedly press the mode button until the desired mode indicator appears Make sure that the scan mode is not selected If desire
6. ORDERING REPLACEMENT PARTS HEALTH CYCLE If you encounter any difficulties or problems with this product contact the ICON Fitness Lifestyle Ltd office or i oli TTA ARIDER ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Model No PFEX71060 Sheepscar West Yorkshire Serial No Leeds LS7 2AA Write the serial number in the space above for future reference Tel Country Code 0345 089009 Fax 0113 2411120 To help us assist you please be prepared to give the following information The NAME OF THE PRODUCT HEALTH CYCLE by HealthRider MODEL NUMBER OF THE PRODUCT PFEX71060 The PART NUMBER OF THE PART see page 14 of this manual The DESCRIPTION OF THE PART see page 14 of this manual If possible place the HEALTH CYCLE near your telephone for easy reference when calling QU ESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or find that there are missing or damaged parts we will guarantee you complete satisfaction through our Customer Service Department Please CALL 0345 089009 Or WRITE ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar West Yorkshire Leeds LS7 2AA CAUTION nie uel sre USER S MANUAL this equipment Keep this manual for future reference HealthRider is a registered trademark of HealthRider Corporation a Subsidiary of ICON Health amp Fitness
7. ank Pulley Crank Bearing Assembly 8 Nut Washer Axle Bushing Star Washer Seat Frame Endcap Flywheel M10 Flat Washer Left Side Shield Right Side Shield M4 x 8mm Screw Tree Fastener Flywheel Axle Console Left Pedal Strap Right Pedal Strap Idler Pivot Bolt Wheel Hub Key No Qty se Rs AMO HH AMG HN NH HAH ANN H H RW ND RO997A Description Wheel Wheel Bushing Lock Knob 3 8 Nylon Locknut M8 Nylon Locknut Extension Spring M5 Screw Grip Stabiliser Endcap Handlebar Endcap Seat Frame Bushing Frame Bushing Seat Spacer Right Pedal w Strap Left Pedal w Strap Idler Spring Reed Switch Wire Push Nut 8 x 60mm Bolt Seat Backrest Seat Screw 1 4 x 5 8 Screw Wheel Screw Seat Bracket Seat Bracket Bolt 1 4 Flat Washer Magnet Bracket 1 4 x 9 16 Screw Backrest Cover Flywheel Spacer Tool Set User s Manual Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precautions before using the HEALTH CYCLE 1 Read all instructions in this manual before 7 Wear appropriate clothing when exercising using the HEALTH CYCLE do not wear loose clothing that could become caught on the HEALTH CYCLE 2 Itis the res
8. d the display can be reset by pressing the on reset button Turn off the power To turn off the power simply wait for about four minutes If the pedals are not turned and the console buttons are not pressed for four minutes the power will turn off automatically
9. exercise with your heart rate in your training zone A cool down with 5 to 10 minutes of stretching Thorough stretching helps to prevent 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 feeling 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 exercise 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 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 With o
10. ing the first two minutes of the Interval program the target pace will be about 5 miles per hour see the scale at the left end of the graph In the second column there are five red bars This shows that during the second two minute time period the target pace will be about 25 miles per hour Note Because there are ten two minute periods each program will last for twenty minutes STEP BY STEP CONSOLE OPERATION Before the console can be operated two AA bat teries must be installed See assembly step 6 on page 6 for installation instructions Follow the steps below to operate the console 1 Turn on the power To turn on the the on reset button or simply begin Pedalling When the power is turned on the entire display will appear for two seconds The console will then be ready for use Note If batteries were just installed the power will already be on ON RESET MODE PROGRAM A Select one of the three pacer programs or the manual mode To select one of the pacer Program Indicator programs ACTUAL CALS CALS repeatedly press the program button The program indicator will show which program you have selected To select the manual mode press the program button until the program indicator disappears The programs will be selected in the following order program 1 Interval program 2 Aerobic program 3 Fat Burn manual mode PROGRA
11. ll our please call our Customer Service Department at 0345 089009 to order a free replacement decal Apply the decal in the location shown Do not allow children on or around machine Keep hands and feet away from moving parts contact points Read owner s manual and follow instructions BEFORE YOU BEGIN Thank you for selecting the innovative HEALTH CYCLE by HealthRider The HEALTH CYCLE offers a unique form of low impact exercise that works both the upper body and the lower body for greater cardio vascular benefits and increased muscle toning The HEALTH CYCLE features adjustable resistance to let you tailor your exercise to the level that s perfect for you And when you re not exercising the HEALTH CYCLE can be folded for compact storage For your benefit read this manual carefully before you use the HEALTH CYCLE If you have additional Lock Knob RIGHT SIDE NOTES questions please call our Customer Service Department at 0345 089009 To help us assist you please note the product model number and serial number before calling The model number of the treadmill is PFEX71060 The serial number can be found on a decal attached to the HEALTH CYCLE see the front cover of this manual for the location of the decal Before reading further please look at the drawing below and familiarise yourself with the parts that are labelled Handlebar Pedalling Resistance Dial Console
12. nce Knob counterclockwise DIAGRAM OF THE CONSOLE DIGITAL PACER ACTUAL 5 FAT CALS PROGRAM SPEED TIME DISTANCE AUTO OFF QQQ ON RESET MODE PROGRAM 20 18 16 14 5 o D N 3 a lt gt mn Q 5 DESCRIPTION OF THE CONSOLE The innovative console offers a manual mode and three pacer programs The pacer programs are designed to help you achieve specific exercise goals by pacing your exercise The programs include a stamina building Interval program an Aerobic program and a special Fat Burn program Whether you select the manual mode or one of the three pacer programs the console s six monitor modes will provide continuous exercise feedback during your workouts DESCRIPTION OF THE MONITOR MODES Speed This mode shows your Pedalling pace miles per hour Time lIf you select the manual mode this mode will count up the length of time you have exercised If you select one of the three pacer programs this mode will count down the time remaining in the program Note If you stop exercising the time mode will pause after a few seconds Distance This mode shows the total distance you have pedalled up to 99 99 miles The display will then reset to zero and continue counting Fat calories FAT CALS This mode shows the approximate number of fat calories you have
13. ne 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 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 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 out ward 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 11 CONDITIONING GUIDELINES The following general guidelines will help you to plan your exercise program Remember that proper nutri tion and adequate rest are essential for successful results WARNING Before beginning this or any exer cise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems EXERCISE INTENSITY Whether your goal is to burn fat or strengthen your cardiovascular system the key to achieving the desired results is to exerci
14. o strengthen your cardiovascular system 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 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 first exercise for at least four minutes Then stop exercising and place two fingers on your wrist as shown Take a six second 2 heartbeat LA count and 21 multiply the result by 10 to find your heart rate For example if your six second heart beat 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 inten sity of your exercise by changing your Pedalling pace adjusting the Pedalling resistance or moving the handlebars as you pedal WORKOUT GUIDELINES Each workout should include the following three parts A warm up consisting of 5 to 10 minutes of stretch ing and light exercise A proper warm up increases your body temperature heart rate and circulation in preparation for strenuous exercise See SUGGESTED STRETCHES on page 11
15. ponsibility of the owner to ensure that all users of the HEALTH CYCLE 8 Always wear athletic shoes when using the are adequately informed of all precautions HEALTH CYCLE 3 Use the HEALTH CYCLE indoors on a level 9 Always keep your back straight when using surface Keep the HEALTH CYCLE away the HEALTH CYCLE Do not arch your back from moisture and dust Place a mat under the HEALTH CYCLE to protect the floor or 10 If you feel pain or dizziness at any time carpet while exercising stop immediately and begin cooling down 4 Inspect and tighten all parts regularly Replace any worn parts immediately 11 Use the HEALTH CYCLE only as described in this manual 5 Keep children under age 12 and pets away from the HEALTH CYCLE at all times 12 The HEALTH CYCLE is intended for in home 6 The HEALTH CYCLE should not be used by use only Do not use the HEALTH CYCLE in a commercial rental or institutional setting persons weighing more than 250 pounds WARNING Before beginning this or any exercise program consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems Read all instructions before using ICON assumes no responsibility for personal injury or property dam age sustained by or through the use of this product The decal shown at the right has been placed on the HEALTH CYCLE If the decal is missing or if it is not legible please ca
16. re moved a small amount of grease should be applied Turn the Resistance Knob 7 counterclockwise until you can remove it Remove the Star Washer 11 Using pliers grip the head of the Long Carriage Bolt Crank Nut 13 and remove it Apply a thin film of grease to both sides of the Handlebar Housings 10 Reattach all parts making sure that they are in the positions shown 2 Attach the Seat Bracket 58 to the Seat Frame 2 with the two Seat Bracket Bolts 59 and 3 8 Nylon HOW TO STORE THE HEALTH CYCLE Locknuts 37 When the HEALTH CYCLE is not in use it can be folded for compact storage Refer to the drawing below Loosen the Lock Knob 36 on the right side of the frame Slide the Handlebar Frame 2 into the Frame 1 as far as it will go Tighten the Lock Knob Store the HEALTH CYCLE indoors away from moisture and dust 3 Set the two Seat Spacers 46 on the Seat Frame 2 Attach the Seat 53 and the Seat Spacers to the Seat Frame with the four Seat Screws 55 12 5 4 Make sure that all parts are properly tightened before you use the HEALTH CYCLE HealthRider Identify the Left Pedal 48 there is an L on the Left Pedal for identification Using an adjustable wrench tighten the Left Pedal counterclockwise into the left arm of the Crank 14 Tighten the Right Pedal not shown clockwise into the right arm of the Crank Adjust the Pedal Strap 30 on the Left Pedal 48
17. se 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 burning maximum fat burning and cardiovascular aerobic exercise AEROBIC MAX FAT FAT BURN To find the proper heart rate for you first find your age near the top of the chart ages are rounded off to the nearest ten years Next look below your age and find the three numbers in boxes The three numbers are your training zone 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 recommended heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a rela tively low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible 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 as you exercise 10 For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise Aerobic Exercise If your goal is t
18. to the desired position Press the Pedal Strap onto the adjustment tab on the Left Pedal Adjust the Pedal Strap on the Right Pedal not shown in the same manner Remove the four stickers from the brackets on the left and right sides of the Seat Frame 2 Hold the Left Handlebar 6 inside the left bracket Insert the Long Carriage Bolt 13 through the bracket and the Left Handlebar Hold the Right Handlebar 5 inside the right bracket Insert the Long Carriage Bolt through the bracket and the Right Handlebar Make sure that the Handlebars are on the correct sides the ends should bend outward slightly Slide the Star Washer 11 onto the Long Carriage Bolt and tighten the Resistance Knob 7 onto the Long Carriage Bolt Make sure that the head of the Long Carriage Bolt is resting in the square hole in the left bracket Note To attach the Resistance Knob 7 on the left side reverse the positions of the Long Carriage Bolt 13 Star Washer 11 and Resistance Knob If there is a rubber band around the Console 29 remove it The Console 29 requires two AA batteries not included alkaline batteries are recommended Open the battery cover on the back of the Console Press two batteries into the battery clip Make sure that the negative ends of the batteries are touching the springs Place the battery clip in the Console and close the battery cover Training zone exercise consisting of 20 to 30 minutes of
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