USER`S MANUAL - Icon Heath & Fitness
Contents
1. 4 Keep children under the age of 12 and pets this manual away from the SPORT RIDER at all times 9 The SPORT RIDER is intended for home use 5 Place the SPORT RIDER on a level surface only Do not use the SPORT RIDER in any during use Cover the floor beneath the 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 RO999A EXPLODED DRAWING Model No HREMCR90090 CR90090 The serial number can be found on a decal attached to the SPORT RIDER see the front cover of below and familiarize yourself with the parts that are labelled number before calling The model number is HREM this manual please note the product model number and serial Before reading further please review the drawing body and the lower body for greater cardiovascular For your benefit please read this manual carefully before using the SPORT RIDER If you have addi tional questions please call our Customer Service Department at 0345 089009 To help us assist you SPORT RIDER The SPORT RIDER offers a unique benefits and increased toning form of low impact exercise that works both the upper BEFORE YOU BEGIN Thank you fo2. 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 below shows recommended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise HEART RATE TRAINING ZONES Aerobic Max Fat Burn Fat Burn 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 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 12 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 unti
3. not turned on again within one minute the display except for the Total Reps mode will be reset 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 PROPER EXERCISE FORM Learning how to properly use the SPORT RIDER 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 SPORT RIDER 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 from the hip not from the back Don t round your back as the bar moves forward Always place the ball of each foot in the centre of each pedal e Always bring the handlebar as close to your stom ach or rib cage as possible If you are new to exer cise don t extend the bar too far forward for the first few weeks of your exercise program As your back becomes stronger and more flexible allow the handlebar to travel farther forward for increased r
4. read and understand the information on the previous page Attach the Front Stabiliser 28 to the Main Frame 47 with four M6 x 38mm Bolts 24 eight 1 4 Flat Washers 34 and four M6 Nylon Locknuts 2 2 Attach the Rear Stabiliser 25 to the Main Frame 47 with two M8 x 41mm Bolts 51 two M8 Flat Washers 41 and two M8 Nylon Locknuts 31 Lubricate a Long Axle 32 Attach the Pedal Frame 30 to the Main Frame 47 with the Long Axle two M9 Rubber Shield Washers 33 two 1 4 Flat Washers 34 and two Axle Fasteners 52 Note If the ends of the Long Axle 32 are inter nally threaded the Axle Fasteners 52 will be bolts if the ends are externally threaded the Axle Fasteners will be acorn nuts see the PART IDENTIFICATION CHART on page 4 4 Lubricate the other Long Axle 32 Attach the Handlebar Swing Arm 29 to the Main Frame 47 with the Long Axle two M9 Rubber Shield Washers 33 two 1 4 Flat Washers 34 and two Axle Fasteners 52 MAINTENANCE AND TROUBLE SHOOTING Regularly inspect and tighten all parts of the SPORT RIDER To keep the SPORT RIDER looking its best wipe all parts with a soft damp cloth never use solvents on the SPORT RIDER To avoid damage to the monitor keep liquids away from the monitor and keep the monitor out of direct sunlight When storing the SPORT RIDER remove the batteries from the monitor HOW TO REPLACE THE BATTERIES If the display of the monitor be
5. 7 UO AN 9N 110g Japinoys buo7 uondunos q TAA Or Orr Orr rr r Nrerrrer Nrer trer Te r AO or uoy ONO NN N N NN NANANA antoon oo2 ENP RRT ON Aey 14 Training zone exercise consisting of 20 to 30 min EXERCISE FREQUENCY ASSEM BLY utes of exercising with your heart rate in your training zone See the chart on page 12 to find your training To maintain or improve your condition plan three Before beginning assembly carefully read the fol Tighten all parts as you assemble them unless zone workouts each week with at least one day of rest lowing information and instructions instructed to do otherwise between workouts After a few months of regular exer A cool down with 5 to 10 minutes of stretching cise you may complete up to five workouts each e Place all parts in a cleared area and remove the During assembly make sure that all parts are orli Thorough stretching offsets muscle contractions and week if desired The key to success is make exercise packing materials do not dispose of the packing ented as shown in the drawings other problems caused when you stop exercising sud a regular and enjoyable part of your everyday life materials until assembly is completed denly Stretching for increased flexibility is also most THE FOLLOWING TOOLS NOT INCLUDED ARE effective after exercising e Read each assembly step before you begin REQUIRED FOR ASSEMBLY For help identifying the small parts use
6. O999A Printed in China 1999 ICON Health amp Fitness Inc TABLE OF CONTENTS IMPORTANT PRECAUTIONS e554 00400 96 a a ONY eed bowed a eee eee eed ore fwd de hewes 2 BEFORE YOU BEGIN y samega a ii G i a ap a heer e oases Lee ae REA E a seed eee oceans neds i 3 POSEVIBLY serres ariera eree eee wes e e a a a a E E ee ee ae eed 4 ADJUSTMENT AND OPERATION aia sat aas ea a i a cee 8 MAINTENANCE AND TROUBLE SHOOTING 2 000000 ee 11 CONDITIONING GUIDELINES 620242000050 42en0 6 cq ed ep boone een Ee ee bee eee ee dd wee ee weed 12 PARTOT sosede srna ranra nN yess be ee Leen yee eee ea eee ee See eee ee eee ee ees 14 EXPLODED DRAWING sorit iaiia aa eie a a ae a i a a ee ee aes Sek eww ee PY Oboe eee eee eee es 15 ORDERING REPLACEMENT PARTS 0000000 ee Back Cover IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precautions before using the SPORT RIDER 1 Read all instructions in this manual before SPORT RIDER to protect it using the SPORT RIDER 6 Regularly inspect and tighten all parts of the 2 It is the responsibility of the owner to ensure SPORT RIDER that all users of the SPORT RIDER are ade quately informed of all precautions 7 When exercising do not wear loose clothing that could become caught on the SPORT 3 The SPORT RIDER should not be used by RIDER Always wear athletic shoes persons weighing more than 115 kg 8 Use the SPORT RIDER only as described in
7. ORDERING REPLACEMENT PARTS To order replacement parts contact the ICON Fitness Lifestyle Ltd office or write ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire Model No HREMCR90090 Tel Country Code 0345 089009 Serial No Fax 0113 2411120 The serial number can be found in To help us assist you please be prepared to give the following information ie een ee ewe p you p prep g g l serial number in the space above The MODEL NUMBER of the product HREMCR90090 e The NAME of the product HEALTHRIDER SPORT RIDER The PART NUMBER of the PART see pages 14 and 15 of this manual e The DESCRIPTION of the PART see pages 14 and 15 of this manual 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 we will guarantee complete satis faction through our Customer Service Department Please CALL 0345 089009 Or WRITE ICON Fitness Lifestyle Ltd Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire Patent Pending CAUTION we Visit our website at Read all precautions and instruc O tions Wip manual y n www healthrider com HEALTHRIDER is a registered trademark of ICON Health amp Fitness Inc TES UIE WLS S6 HPN Sewe UE g manual for future reference new products prizes fitness tips and much more Part No 158798 R
8. TOR The monitor offers six modes for instant exercise feedback Cal e Timer Displays e Reps Min 9 Scan Me O the elapsed time Mode Arrow Scan Indicator Displays your pace in repeti tions per minute Total Reps Displays the number of repetitions com pleted since the battery was changed Note 1 100 repetitions e Reps Displays the number of repetitions completed since the display was reset e Calorie Displays the approximate number of calo ries you have burned e Scan Displays the Timer Reps Min Reps and Calorie modes for approximately 6 seconds each in a repeating cycle HOW TO OPERATE THE MONITOR 1 To turn on the monitor press the mode button or simply begin exercising Select the desired mode Scan mode Press the mode button until the scan indicator appears see the drawing above Timer Reps Min Reps or Calorie mode Press the mode button until the mode arrow points to the desired mode see the drawing above Make sure that the scan indicator does not appear Total Reps Press the mode button until the mode arrow points to Total Reps To reset the display except for the Total Reps mode press the mode button for two seconds To turn off the monitor simply wait for five minutes If the SPORT RIDER is motionless and the mode button is not pressed for five minutes the monitor will automatically turn off If the monitor is
9. ange of motion e Change grip positions and toe positions often to add variety and balance to each workout e Your thumbs can be positioned next to the first fin ger or wrapped around the handlebar Change thumb positions during each workout for greater forearm endurance 1 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 Muscles affected All Major Muscle Groups Yan 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 with a smooth motion Muscles affected Forearm Flexors 3 cewmnerosrene 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 Mus
10. cles affected Biceps and Chest A 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 your toes up and heels down This tones the lower legs Start with just a few minutes per session and gradually increase with each workout Muscles affected Shins and Calves
11. comes dim the batteries should be replaced Push on the battery drawer and then pull it open Remove the old batteries and insert Batteries Battery two new 1 5V batteries into the battery drawer Identify i Drawer the negative and positive ends of the batteries and make sure that the negative ends of the batteries are touching the springs in the battery drawer Then push the battery drawer closed 5 Attach the Short and Long Link Arms 11 12 to the Handlebar Swing Arm 29 with the Long Shoulder Bolt 1 a Large Plastic Washer 10 and the M8 Nylon Locknut 31 Note Part of the main rrame has been left out of the drawing for easier part identification i Monitor HOW TO LUBRICATE THE SPORT RIDER Every three months a small amount of light multi pur Apply Oil pose oil should be applied to the SPORT RIDER 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 SPORT RIDER 6 Attach the Handlebar 9 to the Handlebar Swing Arm 29 with two M6 x 34mm Bolts 3 two 1 4 Flat Washers 34 and two M6 Square Nuts 4 7 Place the Seat 17 on top of the Seat Frame 48 Slide the Large Washer 19 onto the bolt on the Seat Bracket 45 Tighten the Seat Knob 18 onto the bolt until the Large Washer is pressed against the Seat Frame 6 11 lt W TOES TURNED The direction which your toes are turned wil
12. d in Two 2 adjustable spanners assembly use the part identification chart below You will also need lubricant such as petroleum SUGGESTED STRETCHES The number in parenthesis below each part refers jelly or grease The correct form for several basic stretches is shown at the to the key number of the part The second number iaht M lowl tretch b refers to the quantity needed for assembly Note Assembly will be more convenient if you have the fol ee Some small parts may have been pre attached lowing tools A socket set a set of open end or 1 Toe Touch Stretch for sal Haas ie aed T fa 7 not in the closed end spanners or a set of ratchet spanners l aee check to see If it has been pre 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 f 2 Hamstring Stretch i SZ Sit with one leg extended Bring the sole of the opposite foot M6 Square Nut 4 2 M6 Nylon Locknut 2 4 M8 Nylon Locknut 31 3 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 both legs Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch 1 4 Flat M8 Flat Large Plastic M9 Rubber Shield With one leg in front of the oth
13. er reach forward and place Washer 34 14 Washer 41 2 Washer 10 1 Washer 33 your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean for mi ward and move your hips toward the wall Hold for 15 counts d then relax Repeat 3 times for both legs To cause further i j stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 3 2 4 Axle Fastener 52 M6 x 34mm Bolt 3 Long Shoulder Bolt 1 1 either Bolts or Acorn Nuts 4 Quadriceps Stretch a With one hand against a wall for balance reach back and CO Cima ee ee ee Repeat 3 times for both legs Stretches Quadriceps and hip M6 x 38mm Bolt 24 4 M8 x 41mm Bolt 51 2 muscles OL SSS O Long Axle 32 2 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 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
14. l vary the effect of your work out If your toes are turned slightly in whilst pointing and flexing this emphasizes the outer calves If your toes are turned slightly out whilst 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 footrests and choose any grip Muscles affected Arms Upper Back and Chest yaa LOWER BODY EMPHASIS Grip the centre post low and place your feet on the pedals For more emphasis on the stomach tighten your abs and pull them in Muscles affected Abdomen Legs and Lower Back 10 Press the Magnet w Bracket 13 onto the Pedal Frame 30 as shown Slide the Monitor 6 fully onto the Main Frame 47 as shown in inset drawing A Press down on the Monitor as shown in inset drawing B until it snaps into place To insert batteries into the Monitor 6 first push on the battery drawer and then pull it open Insert two 1 5V batteries into the battery drawer Identify the negative and positive ends of the batteries and make sure that the negative ends of the batter ies are touching the springs in the battery drawer Then push the battery drawer closed i Battery Drawer ADJUSTMENT AND OPERATION DESCRIPTION OF THE MONI
15. l 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 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 your pace until your heart rate is near the high est number in your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate first exercise for at JOJ least four min a utes Then stop exercising and place two fin gers on your wrist as shown Take a Six Sec ond heartbeat count and multi ply the result by 10 to find your heart rate For exam ple 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 strenuous exercise Refer to SUGGESTED STRETCHES on page 13 Before beginning assembly be sure that you have
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