HealthRider HRCR91082 User's Manual
Contents
1. IL AIDEN THE TOTAL BODY FITNESS MACHINE Model No HRCR91082 Serial No USER S MANUAL The serial number can be found in the location shown below Write the serial number in the space above 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 Patent Pending Mon Fri 6 a m 6 p m MST CAUTION Visit our website at Read all precautions and instruc tions in this manual before using this equipment Save this manual for future reference www healthrider com new products prizes fitness tips and much more TABLE OF CONTENTS IMPORTANT PRECAUTIONS acc cece ee ee ee siaaa sewa ua sasa es bbe quae gaa s e vod 2 BEFORE YOU BEGIN risa ii ia A a a S S ee i 3 ASSEMBLY circos A ad a w SC 4 ADJUSTMENT AND OPERATION uuu u ee nianma asua pugui oku yu s Sama ee Col a Upa 5 MAINTENANCE AND TROUBLE SHOOTING a 1 8 CONDITIONING GUIDELINES ciesa aiani i aia a aaa a a a a aa a e E EEE E a 8 PART LIST cennin rs suaa ln2. 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 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 4l CONDITIONING GUIDELINES The following general guidelines will help you to plan To find the proper heart rate for you first find your age your exercise program Remember that proper nutri near the bottom of the chart ages are rounded off to tion and adequate rest are essential for successful the nearest ten years Next look above your age and results 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 A WARNING Before beginning this middle number is the recommended heart rate for or any exercise program consult your physi maximum fat burning the highest number is the rec cian This is especially important for persons ommended heart rate for aerobic exercise over the age of 35 or persons with pre exi
3. dE 10 EXPLODED DRAWING uuu wins bea ee m a ni una ee A ba a A o p aa 11 ORDERING REPLACEMENT PARTS crasa ni auaa aa a E asmia aba E Back Cover LIMITED WARRANTY watii uu aa A a 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 Regularly inspect and tighten all parts of the using the HEALTHRIDER HEALTHRIDER 2 Itis the responsibility of the owner to ensure 7 When exercising do not wear loose clothing that all users of the HEALTHRIDER 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 HEALTHRIDER 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 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
4. 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 BEFORE 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 Z W S 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 HRCR91082 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 Seat Knob 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 During assembly make sure that all parts are packing materials do no
5. motion Change grip positions and toe positions often to add variety and balance to each workout Place your thumbs next to the first finger or wrapped around the handlebar Change thumb position during each workout session for greater forearm endurance LN 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 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 Center the balls of your feet on the pedals Muscles affected All Major Muscle Groups PA 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
6. 9 999 The dis play will then reset to zero and continue counting 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 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 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 ADDING AND REMOVING WEIGHT The HEALTHRIDER featur
7. a pueH 914814 eped wy SWI UAA awe Jess 9EJY UEN uondii5s q rrrrr re TNA er s s N w s s Q s s s TN QM LO NO OrNOTO OR NN N N GN QN NA QA TNAOYIINOA RENATO ON Aey ON IPPOW SIT LE Vd 10 VO0LLqd 280 16494H ON ISPOIN ONIMVUG G3GO1TdX3 11 HOW TO ORDER REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 800 999 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 HRCR91082 e The NAME of the product HEALTHRIDERS 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 servic
8. 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 affected Shins and Calves 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 gt gt ine T ka Was A Q gt I ee gt 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 k emphasis on the stomach tighten your abs and pull them in i 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
9. ach 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 abed yoeq ay 0 aja Sed juawsaoe da Bunapjo jnoge uoneuuoJul 104 9l ou noyym aBueyo o yoalqns aye suoneaoads ued pa JEJJSNI I UOU e SAJEIIPUI 8 ON VO0LLqd enuen sasn Uld 49Uua sey J9YSEM Jeqqny deopug Z X 4 J9UYSEM 911SB d despuy punoy 1 deo eH 8 uoyng deus pug jeng aseg 19U9 se y 109 1895 9 0 X SIN 10g qouy 29S 40g 9 X LN Bnid epad deopug esenbs despuy asenbs Sz J9ysem yeas qouy 1e9s 194981g mM auben JOWUOW JaUeY 19409 JUOJY du weoy du weo apply lubriem punod z Bulysng Yous Sulysng winipey deopud uuv Bums uondi19seg TONO 2 o FOTN ON NUS NO oS LS 0S 6r 8r ZY 9y Sr vv ev cv Ly Ov 6 8 Z 9 GE ve g Ze L 0 6z 8z ON Aey 80164 94H 1994M 1989qNy Jaoeds Jadung despuy owel4 epad 1ubly epad 491 pl lus pis 14Bly PIeIysapIs 497 yeas l e q sadung 109 b x 8N 1109 SZE X 8N HO I uAA SZ c X BIN quiassy xv uno I 8uAA xvV 1e9s uld S PUBH EPed yoyoelg yeas wuy yul HOUS wuy yur Buo7 Je OO 4907 1UBI AA ql S INN wer uo N 8N du weoj m lqui ssv Jeqa pueH wuy Bums Jeq
10. e 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 products 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 al
11. es 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 com bined weight of the user and added weights should not exceed 300 pounds CHANGING THE POSITION OF THE HANDLEBAR To exercise the muscles of the lower body the position of the handlebar can be changed Remove the Swing Arm Cap 28 from the Wheel Swing Arm 3 Next press the Snap Buttons 46 and slide the Handlebar Assembly 6 out of the Handlebar Swing Arm 5 Press the Snap Buttons again and insert the Handlebar Assembly into the Wheel Swing Arm 3 Make sure that the Snap Buttons snap into the holes in the Wheel Swing Arm Press the Swing Arm Cap 28 onto the Handlebar Swing Arm 5 PROPER EXERCISE FORM On the following pages are exercise guidelines and photographs of the positions that you can use to get the maximum benefit from the HEALTHRIDER Always start each exercise session in the standard workout position to warm up Pivot or bend from the hip not from the back Don t round your back as the bar moves forward Always bring the handlebar as close as possible to your torso Don t extend the bar too far forward for the first few weeks of exercise Then allow the handlebar to travel farther forward for increased range of
12. so have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 154924 R1100A Printed in China 2000 ICON Health amp Fitness Inc
13. st ing health problems HEART RATE TRAINING ZONES Aerobic EXERCISE INTENSITY 155 Max Fat Burn Fat Burn 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 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 adjus
14. t 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 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 a Battery SCAN l TIME AA Batteries ADJUSTMENT AND OPERATION DESCRIPTION OF THE MONITOR The monitor offers four modes to provide you with instant exercise feedback e Reps Min This mode displays your current pace in repeti tions per minute REPS MIN COUNT sn 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 up to
15. t 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 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 e
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