USER`S MANUAL - Pdfstream.manualsonline.com
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1. E THE TOTAL BODY FITNESS MACHINE Model No HRCR91081 Serial No The serial number can be found in the location shown below Write the serial number in the space above Patent Pending QUESTIONS As a manufacturer we are committed to providing com plete customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete sat isfaction through direct assis tance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our customer hot line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p m MST CAUTION Read all precautions and instruc V tions in this manual before U S E R S M A N U A L using this equipment Save this manual for future reference TABLE OF CONTENTS IMPORTANT PRECAUTIONS asa sa sasasassasaisas asa 2 BEFORE YOU BEGIN z ua ae L A Ae een See ada L a kau as Be U edna ede ae 3 ASSEMBLY eet ease a alae qa EE bleh al ell eier 4 ADJUSTMENT AND OPERATION 5 MAINTENANCE AND TROUBLE SHOOTING 0 0 eee 8 CONDITIONING GUIDELINES 0 0 0 tees 8 PART EN WEE 10 EXPLODED DRAWING eg urapa te Oe Cu saq Qa p a A dE a aaa g Dp e Ra od 11 ORDERING REPLACEMENT DATS Back Cover LIMITED WARRANTY uuu et DNO hu aed a aot E dek te eer u khus OS aby2. 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 300 pounds 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 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 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 Always place the ball of each foot in the center of e Change grip positions and toe positions often to each pedal add variety and balance to each workout 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 session for greater forearm endurance sf STANDARD WORKOUT POSITION
3. Handlebar 6 and insert the Handlebar into the Handlebar Swing Arm 5 Make sure that the Dual End Snap Button seats fully into 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 AA batteries into the Monitor Identify the negative and positive ends of the batter ies The negative ends of the batteries should touch the springs in the battery compartment REPS MIN COUNT SCAN l TIME AA Batteries ADJUSTMENT AND OPERATION DESCRIPTION OF THE MONITOR The monitor offers four modes to provide you with instant exercise feedback Reps Min This mode displays your current pace in repeti tions per minute REPS MIN COUNT scan ml Arrow 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 Count This mode displays the total number of rep etitions you have completed up to 9 999 The dis play will then reset to zero and continue counting Scan This mode displays the reps min time and count modes for approximately 6 seconds
4. 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 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 CENTER POST GRIP Grip the center 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 ME TOES STRAIGHT Place the ball of each foot in the middle of each pedal Push with your toes pointed forward then pull your feet back with toes up and heels down This tones the lower legs Start with just a few minutes per session and gradual ly increase with each workout Muscles af
5. 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 select 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 accommo date different users To adjust the seat loosen the knob under the seat move the seat to the desired posi tion and retighten the knob To deter mine 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 ADDING AND REMOVING WEIGHT The HEALTHRIDER features a weight bar that lets you intensify your exer cise by adding weights To add weights slide the desired amount of weight onto the weight bar Secure
6. 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 the 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 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 yenuew siy Jo B5ed yoeq y 0 Joel Sed wueuiecpida BHuuepso 1noqe UONe WOU 104 901 0U noullA SDUEUO o yoalqns ase suoieoyioad
7. 00 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be pre pared to give the following information when calling e The MODEL NUMBER of the product HRCR91081 e The NAME of the product HEALTHRIDER9 e The PART NUMBER of the PART see pages 10 and 11 of this manual e The DESCRIPTION of the PART see pages 10 and 11 of this manual HEALTHRIDER is a registered trademark of ICON Health amp Fitness Inc LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product at one of its authorized service centers All products for which warranty claim is made must be received by ICON at one of its authorized service cen ters with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase All returns must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rental pur poses or to pro
8. FORE YOU BEGIN Thank you for selecting the new 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 toll free CUSTOMER HOT LINE at 1 800 999 3756 Monday through Friday Handlebar Center Post Monitor Upper Pedals Lower Pedals 6 a m until 6 p m Mountain Standard Time excluding holidays To help us assist you please note the prod uct model number and serial number before calling The model number is HRCR91081 The serial number can be found on a decal attached to the HEALTHRIDER see the front cover of this manual Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Padded Seat v B Seat Knob ae Weight Bar Lock Collar Weight ASSEMBLY Before beginning assembly carefully read the e Read each assembly step carefully before you following information and instructions begin Place all parts in a cleared area and remove the e During assembly make sure that all parts are packing materials do not dispose of the packing oriented as shown in the drawings materials until assembly is completed 1 Depress the Dual End Snap Button 46 in the
9. ducts used as store displays No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 148224 H02159 C R0798A Printed in China 1998 ICON Health amp Fitness Inc
10. fected Shins and Calves GB TOES TURNED The direction which your toes are turned will vary the effect of your work out If your toes are turned slightly in while pointing and flexing this emphasizes the outer calves If your toes are turned slightly out while pointing and flexing this emphasizes the inner calves You can also turn you toes out and open your knees to tone your inner 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 center post low and place your feet on the lower pedals For more emphasis on the stomach tighten your abs and pull them in Muscles affected Abdomen Legs and Lower Back 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 small amount of light multi pur pose oil should be applied to the HEALTHRIDER Apply a few drops of oil between the axle caps or acorn nuts and the frame in the locations shown at
11. r aerobic exercise HEART RATE TRAINING ZONES Aerobic 155 Max Fat Burn Fat Burn 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 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 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 ME F 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
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13. saa tates Back Cover IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precautions before using the HEALTHRIDER 1 Readall instructions in this manual before 6 Regularly inspect and tighten all parts of the using the HEALTHRIDERS HEALTHRIDER 2 Itis the responsibility of the owner to ensure 7 When exercising do not wear loose clothing that all users of the HEALTHRIDERS are ade that could become caught on the quately informed of all precautions HEALTHRIDER Always wear athletic shoes 3 The HEALTHRIDER should not be used by 8 The total weight of the user and the added persons weighing more than 250 pounds weights should not exceed 300 pounds 4 Keep children under the age of 12 and pets 9 Use the HEALTHRIDER only as described in away from the HEALTHRIDER at all times this manual 5 Place the HEALTHRIDER on a level surface 10 The HEALTHRIDERS is intended for home during use Cover the floor beneath the use only Do not use the HEALTHRIDER in a HEALTHRIDER to protect it commercial rental or institutional setting WARNING Before beginning this or any exercise program consult your physician This is especial ly 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 damage sustained by or through the use of this product BE
14. 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 AA batteries should be replaced Refer to step 3 on page 4 of this manual 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 to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensi ty The proper intensity level can be found by using your heart rate as a guide The chart below shows recommended 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 fo
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