USER`S MANUAL - Icon Heath & Fitness
Contents
1. A cool down with 5 to 10 minutes of stretching Thorough stretching offsets muscle contractions and other problems caused when you stop exercising sud denly Stretching for increased flexibility is also most effective after exercising 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 The key to success is make exercise a regular and enjoyable part of your everyday life MAINTENANCE AND TROUBLE SHOOTING Inspect and tighten all parts of the HEALTHRIDER regularly Keep the monitor out of direct sunlight or the display may be damaged The HEALTHRIDER can be cleaned with a soft damp cloth Do not use solvents Keep liquid away from the monitor When storing the HEALTHRIDER remove the batteries from the monitor HOW TO LUBRICATE THE HEALTHRIDER Every three months a few drops of light multi purpose oil the axle caps or acorn nuts and the frame in the loca tions shown at the right Make sure to apply oil to both sides of the HEALTHRIDER HOW TO REPLACE THE BATTERIES If the display of the monitor becomes dim the 1 5V bat teries should be replaced Refer to step 3 on page 4 CONDITIONING GUIDELINES The following general guidelines will help you to plan your2. Batteries Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise 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 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 sec ond heartbeat count and multiply the result by 10 to find your heart rate For example if your 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 your pace until your heart rate is at the desired level 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 your body temperature heart rate and circulation in preparation for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone See the chart on page 8 to find your training zone
3. you can use to get the maximum benefit from the HEALTHRIDER In addition we offer the following tips to help you get the most from your exercise routine e Always start each exercise session in the standard workout position to warm up e You should be able to feel yourself pivot or bend back becomes stronger and more flexible allow from the hip not from the back Don t round your the handlebar to travel farther forward for increased back as the bar moves forward range of motion e Always place the ball of each foot in the centre of e Change grip positions and toe positions often to each pedal add variety and balance to each workout e Always bring the handlebar as close as possible to Your thumbs can be placed next to the first finger your stomach or rib cage If you are new to exer or wrapped around the handlebar Use these cise don t extend the bar too far forward for the thumb positions interchangeably during each work first few weeks of your exercise program As your out for greater forearm endurance sf STANDARD WORKOUT POSITION We strongly recommend that you begin every exercise session in this posi tion AS a warm up it provides a balanced workout distributing the empha sis between upper and lower body Vary emphasis by pulling more with the arms or pushing more with the legs Keep your back vertical and upright at all times You should also vary your hand grip to target certain muscle groups For example
4. ORDERING REPLACEMENT PARTS To order replacement parts contact the ICON Health amp Fitness Ltd office or write Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel Country Code 08457 089009 Fax 0113 2411120 To help us assist you please be prepared to give the following information e The MODEL NUMBER of the product HREVCR91082 e The NAME of the product HEALTHRIDER e The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the part s see the PART LIST and the EXPLODED DRAWING on pages 10 and 11 Part No 176825 RO701A Printed in China 2001 ICON Health amp Fitness Inc EAL AIDER THE TOTAL BODY FITNESS MACHINE Model No HREVCR91082 Serial No USER S MANUAL The serial number is found in the location shown below Write the serial number in the space above Class HC Fitness Product QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing or damaged parts please call 08457 089009 Or write ICON Health amp Fitness Ltd Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Save this for f f manual for
5. a wide overhand grip will target your shoulders a close overhand grip shown will target your triceps and a close underhand grip will target your biceps Muscles affected All Major Muscle Groups Yaa WRIST ROLL As your strength increases you ll want to challenge yourself by toning your forearms even more Use the wrist roll with either the close or wide over hand grip As you pull the handlebar toward your stomach roll your knuck les forward in a smooth motion Muscles affected Forearm Flexors 3 CENTRE POST GRIP Grip the centre post high with one hand above the other Perform ten repe titions Change your hand positions and perform the same number of repe titions For greater emphasis try one hand at a time Muscles affected Biceps and Chest AW TOES STRAIGHT Place the ball of each foot in the middle of each pedal Push with your toes pointed forward and then pull your feet back with toes up and heels down This tones the lower legs Start with just a few minutes per workout and gradually increase with each workout Muscles affected Shins and Calves sya TOES TURNED The direction that your toes are turned will vary the effect of your workout If your toes are turned slightly in whilst pointing and flexing this emphasis es the outer calves If your toes are turned slightly out whilst pointing and flexing this emphasises the inner calves You can also turn you toes out and open your knees to tone your i
6. accessible carbohydrate calories for ener gy 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 your pace until your heart rate is near the lowest number in your training zone as you exercise Maximum Fat Burning For increased fat burning adjust your pace until your heart rate is near the middle number in your training zone as you exercise ADJUSTMENT AND OPERATION DESCRIPTION OF THE MONITOR The monitor offers four modes to provide instant exer cise feedback e Reps Min This mode displays your current pace in repeti tions per minute REPS MIN COUNT scan me Arrow e Time This mode displays the length of time you have exercised Note If you stop exercising for ten seconds or longer the time mode will pause until you resume Select Button e Count This mode displays the total number of rep etitions you have completed e Scan This mode displays the reps min time and count modes for approximately 6 seconds each in a repeating cycle HOW TO OPERATE THE MONITOR 1 To turn on the power press the Select button or simply begin exercising 2 Select the desired mode To select the Reps Min Time or Count mode press the Select button repeatedly until an arrow points to the desired mode Make sure that there is not an arrow pointing to the word scan To select the scan mode press the Se
7. c D S908 Leas 35 36 Seat Knob 37 Long Link Arm 10 11 Seat Washer 38 Short Link Arm Seat Bracket 32mm Square Endcap 2 39 12 13 14 25 4mm Square Endcap Pedal Plug 40 Pedal Handle Pin Seat Axle 2 41 M8 x 16mm Seat Bolt M12 x 125mm Bolt Fastener Base Seat Knob Bolt 42 43 44 45 Wheel Mount Axle Assembly M8 x 60mm Wheel Bolt M8 x 36mm Bolt M8 x 25mm Bolt Bumper Plate Seat Dual End Snap Button 3 8 Hat Cap 46 19 20 8 47 25 4mm Round Endcap Plastic Washer 48 Left Side shield 21 49 Right Side shield Left Pedal 22 23 25 x 50mm Endcap Rubber Washer Fastener Pin 50 51 Right Pedal 24 25 10 52 Frame Endcap Bumper Spacer User s Manual 1 26 Rubber Wheel 27 BEFORE YOU BEGIN Thank you for selecting the HEALTHRIDER The HEALTHRIDER offers a unique form of low impact exercise that uses both the upper body and the lower body for greater cardiovascular benefits and increased toning For your benefit please read this manual carefully before using the HEALTHRIDER If you have addi tional questions please call our Customer Service Department at 08457 089009 To help us assist you Handlebar Centre Post Upper Pedals Lower Pedals please note the product model number and serial number before calling The model number is HREVCR91082 The serial number can be found on a
8. decal attached to the HEALTHRIDER see the front cover of this manual Before reading further please review the drawing below and familiarise yourself with the parts that are labelled Padded Seat Seat Knob Lock Collar Weight Tube ASSEMBLY Before beginning assembly carefully read the following information and instructions e Place all parts in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Read each step carefully before you begin e Make sure that all parts are oriented as shown in the drawings If you have additional questions please call our Customer Service Department at 08457 089009 1 Depress the Dual End Snap Button 46 and slide the Handlebar Assembly 6 into the Handlebar Swing Arm 5 Make sure that the Dual End Snap Button rests in the indicated holes in the Handlebar Swing Arm 2 Press the Magnet w Bracket 36 onto the Pedal Frame 4 as shown Slide the Monitor 35 fully onto the Main Frame 1 as shown in inset drawing A Press down on the Monitor as shown in inset drawing B until it snaps into place 3 Remove the battery cover from the Monitor 35 Insert two new 1 5V batteries into the Monitor Identify the negative and positive ends of the batteries The springs in the battery compartment must touch the negative ends of the batteries REPS MIN COUNT Battery
9. exercise program Remember that proper nutrition and adequate rest are essential for successful results AWARNING Before beginning this or any exercise program consult your physi cian 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 to 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 at the right shows rec ommended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise To find the 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 find the three numbers in light grey 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 rec ommended heart rate for aerobic exercise Apply Oil HEART RATE TRAINING ZONES Aerobic 155 Max Fat Burn 138 145 Fat Burn 120 130 115 Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily
10. future reference www healthrider com TABLE OF CONTENTS RO701A IMPORTANT PRECAUTIONS 0 000 c cee ee 2 BEFORE YOU BEGIN za ssid fh ea BG be Se ttl eS BAS gS SE oN orang 3 ASSEMBLY awer orinn ie ee YS is GP a Re Eg ei ee eat a ee ea 4 ADJUSTMENT AND OPERATION 00000 ene eee 5 MAINTENANCE AND TROUBLE SHOOTING 0 00 ccc eee eee 8 CONDITIONING GUIDELINES 0 0 0 teens 8 PART LIST ste Spe naea a ia ia a ia teeter oder ar wenn A RUR a estas an etna See Ge i PR ee a thee ge doe 10 EXPLODED DRAWING 0 0c ene ee 11 ORDERING REPLACEMENT PARTS 0 000 cece teeta eee Back Cover IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the HEALTHRIDER 1 Read all instructions in this manual before 6 The total weight of the user and the added using the HEALTHRIDER weights should not exceed 136 kg 300 Ibs 2 Itis the responsibility of the owner to ensure 7 Keep children under the age of 12 and pets that all users of the HEALTHRIDER are ade away from the HEALTHRIDER at all times quately informed of all precautions 8 When exercising do not wear loose clothing 3 The HEALTHRIDER is intended for home that could become caught on the use only Do not use the HEALTHRIDER in a HEALTHRIDER Always wear athletic shoes commercial rental or institutional setting 9 Regularly inspect and tighten all parts of
11. lect button repeatedly until an arrow points to the word scan A second arrow will show which mode is currently displayed To reset the time and count modes to zero hold down the Select button for two seconds 3 The monitor has an auto off feature If the pedals are not moved and the Select button is not pressed for four minutes the power will turn off automatically in order to conserve the batteries ADJUSTING THE SEAT The position of the seat can be adjust ed to accommodate different users To determine if the seat is properly adjusted sit on the seat and pull the handlebar as close as possible to your stomach Your legs should be almost straight but your knees should not be locked To adjust the seat loosen the knob under the seat move the seat to the desired position and retighten the knob ADDING AND REMOVING WEIGHT FROM THE WEIGHT TUBE The HEALTH RIDER features a weight bar that lets you intensify your exercise by adding weights To add weights slide the desired amount of weight onto the weight bar Secure the weights with the lock collars Note Place an equal amount of weight on each side of the weight bar The total combined weight of the user and added weights should not exceed 136 kg 300 Ibs PROPER EXERCISE FORM Learning how to properly use the HEALTHRIDER is vital to the success of your exercise program On the following pages are photographs of the positions that
12. nner thighs Regardless of which toe position you choose always keep your kneecap in line with your toes Muscles affected Calves and Thighs 6 UPPER BODY EMPHASIS Place your feet on the upper pedals and choose any grip Muscles affected Arms Upper Back and Chest T LOWER BODY EMPHASIS Grip the centre post low and place your feet on the lower pedals For more emphasis on the stomach tighten your abs and pull them in ee 4 Muscles affected Abdomen Legs and Lower Back 3 E gt
13. the 4 Place the HEALTHRIDER on a level surface HEALTHRIDER during use Cover the floor beneath the HEALTHRIDER to protect the floor or carpet 10 Use the HEALTHRIDER only as described in this manual 5 The HEALTHRIDER should not be used by persons weighing more than 115 kg 250 Ibs A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health prob lems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product EXPLODED DRAWING Model No HREVCR91082 HEALTHRIDER is a registered trademark of ICON Health amp Fitness Inc 2 11 RO701A PART LIST Model No HREVCR91082 Note indicates a non illustrat Description Qty Key No Description Qty Key ed part Specifications are subject to change without notice For information about ordering No Swing Arm Endcap Medium Bushing Short Bushing 28 Main Frame Seat Frame replacement parts refer to the back page of this manual 8 29 30 Wheel Frame Arm Pedal Frame 2 5 lb Weight 31 Middle Foam Grip Foam Grip 32 Handlebar Swing Arm 33 34 Handlebar Assembly w Foam Grip M8 Nylon Jam Nut 5 Ib Weight Lock Collar D C X sy O g 5 a Dos O50 ees
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