USER`S MANUAL - Icon Heath & Fitness
Contents
1. ORDERING REPLACEMENT PARTS j If you encounter any difficulties with this product or if you need to order replacement parts contact the ICON J fT Fitness Lifestyle Ltd office or write ELLIPTICAL C RO SSTRAINER ICON Fitness Lifestyle Ltd Greenwich House 223 North Street j Sheepscar CLASS HC Fitness Product ree ae Model No HEEL89073 est Yorkshire LS7 2AA Serial No USER S MANUAL Tel Country Code 0345 089009 Fax 0113 2411120 To help us assist you please be prepared to give the following information e The MODEL NUMBER of the product HEEL89073 Serial Number Decal e The NAME of the product HealthRider Elliptical Crosstrainer UESTIONS e The SERIAL NUMBER of the product see the front cover of this manual Q j As a manufacturer we are com e The KEY NUMBER and DESCRIPTION of the part s from page 14 of this manual 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 West Yorkshire LS7 2AA CAUTION Read all precautions and instruc w Visit our website at tions in this manual before using Q a this equipment Keep this manual www healthrider com HealthRider is a registered trademark of ICON Health amp Fitness Inc for fut2. Base 1 Attach the Stabiliser with two 3 8 x 3 1 2 Carriage Bolts 28 and two 3 8 Nylon Locknuts 29 ness into the Upright 3 until the end of the console wire harness extends from the bottom of the Upright Whilst another person holds the Upright 3 connect the console wire harness to the Main Wire Harness 2 Console 39 If the wire harnesses do not fit together easily Wire turn them do not force them together After you Console Harness have connected the wire harnesses pull any slack Wire lt in the wire harnesses up through the Upright Harness Slide the Upright 3 onto the welded bolts on the Base 1 Be careful to avoid pinching the wire harnesses Tighten a 3 8 Nylon Locknut 29 onto each welded bolt to the bracket on the Upright 3 with two 1 4 x 1 2 Screws 71 and two 1 4 Nylon Half Nuts 78 5 Feed all of the slack in the console wire harness down into the Upright 3 Attach the Console 6 to the Upright with four 8 x 3 4 Black Screws 44 Be careful to avoid pinching the console wire har ness Align the indicated holes in the Incline Frame 2 with the tube on the Base 1 Insert the Incline Frame Axle 75 through the left side of the Incline Frame through a Plastic Spacer 56 through the tube on the Base through another Plastic Spacer and through the right side of the Incline Frame Using two adjustable spanners tighten a 3 8 x 1 Screw 59 w
3. Kit 43 2 3 4 Axle Cap 1 Grease Packet 44 10 8 x 3 4 Black Screw 1 Clear Lubricant Packet 45 2 5 16 x 4 Shoulder Bolt 4 Console Overlay AP 46 4 5 16 Wheel Washer me 47 4 Wheel Bearing Extra parts may be included 48 2 5 16 Nylon Locknut Indicates a non illustrated part Pedal Arm oe l RIGHT SIDE Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 14 3 ASSEMBLY Assembly requires two persons Place all parts of the elliptical crosstrainer in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed The following tools are required for assembly a phillips screwdriver two adjustable spanners co and a rubber mallet _ ___ PART CHART Use the part drawings below to identify the small parts used in assembly The number in parenthesis below each drawing refers to the key number of the part The second number refers to the quantity used in assembly Note Some small parts may have been pre attached for shipping If a part is not in the parts bag check to see if it has been pre attached BILIN 3 8 x 3 1 2 Carriage Bolt 28 4 3 8 x 1 Screw 59 2 OH 6 qum 1 4 x 1 2 Screw 71 2 3 8 Nylon Locknut 29 8 1 4 Nylon Half Nut 78 2 71 8 x 3 4 Black Screw 44 10 0 O 3 8 Zin
4. rate as a guide For effective exercise your heart rate should be maintained at a level between 70 and 85 of your maximum heart rate as you exercise This is known as your training zone You can find your training zone in the table below Training zones are listed according to age and physi cal condition UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE BEATS MIN BEATS MIN 138 167 133 162 136 166 132 160 135 164 130 158 134 162 129 156 132 161 127 155 131 159 125 153 129 156 124 150 127 155 122 149 126 153 121 147 125 151 119 145 123 150 118 144 122 147 117 142 120 146 115 140 118 144 114 139 12 Burning Fat To burn fat you must exercise at a 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 low end of 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 oxygenat
5. the upright and lower the incline frame onto the stabiliser ZZ A Og Cros Sbar Incline Stabiliser Bracket USING THE UPPER BODY ARMS The upper body arms are designed to give you a total body workout As you exercise hold the upper body arms and move your arms forward and back in order to work your arms back and shoulders If you want to exercise only your lower body hold the handlebar as you exercise FEATURES OF THE CONSOLE The console offers a variety of features that help you get the most from your exercise When the console is in the manual mode the resistance of the pedals can be changed with a touch of a button As you exercise four LED displays will provide continuous exercise feedback The console also offers six workout pro grams Each workout program is designed to change the resistance automatically as it guides you through an effective workout DIAGRAM OF THE CONSOLE 1 Program Profiles These profiles show how the resistance will change during the six workout pro grams During program 5 for example the resis tance will gradually increase during the first half of the program and then gradually decrease during the last half 2 Mode Indicators These indicators show which mode is selected the manual mode or one of the six workout programs 3 TIME display When the manual mode is selected this display will show the elapsed time When a workout program is selected this display show
6. use abrasives or sol vents to clean the elliptical crosstrainer Incline Frame 11 LUBRICATING THE INCLINE BRACKET You should regularly lubricate the incline bracket and the bolt on which it pivots Apply a small amount of grease from the included grease packet to the bolt and between the bracket and the upright Incline Bracket Upright HOW TO USE THE MANUAL MODE Make sure that the power cord is plugged into a 220 240 volt outlet Follow the steps below to use the manual mode of the console 1 Turn on the power If you just plugged in the power cord or moved the pedals the power will already be on The power can also be turned on by pressing any button on the console A Select the manual mode When the power is first turned on the manual mode will automatically be selected and INTERVAL the manual mode indicator will light If a different mode is selected press the MODE button repeatedly to select the manual mode Ej Begin striding and adjust the resistance When the MANU AL mode is select A ed the resistance of the pedals will V be at the minimum setting As you exercise adjust the resistance as desired by pressing the RESIS button Pressing the upper arrow on the button will increase the resistance pressing the lower arrow will decrease the resistance MODE START RESIS PAUSE If you stop exercising for twenty seconds or longer or if you press the STA
7. IS button This button changes the resistance of the pedals STRIDES MIN O MPH CALORIES MODE START RESIS PAUSE
8. RT PAUSE button a tone will sound the console will pause and the TIME display will begin to flash In addition the resistance of the pedals will return to the mini mum setting To restart the console press the START PAUSE button or simply begin striding 4 Follow your progress with the four displays As you exercise the four displays will provide continuous feedback see paragraphs 3 4 5 and 6 on page 9 5 Turn off the power If the pedals are not moved and the console but tons are not pressed for ten minutes the power will turn off automatically HOW TO USE THE WORKOUT PROGRAMS 1 Turn on the power See step 1 at the left A Select one of the six workout programs Press the MODE E button repeatedly to E select the desired miL Le program An indica spas tor will light to show a which program you have selected Indicator Programs 1 2 and m 3 are twenty minute programs programs 4 5 and 6 are thirty minute programs WT LOSS EJ Start the program Press the START PAUSE button and begin strid ing As you exercise the resistance of the pedals will periodically change as shown by the profiles on the left side of the console Note If the resis tance is too high or too low it can be adjusted with the RESIS button Pressing the upper arrow on the button will increase all resistance settings of the program pressing the lower arrow will decrease all resistance settings T
9. a level surface with a mat beneath it to protect the 9 When you stop exercising allow the pedals floor or carpet Keep the elliptical crosstrain to slowly come to a stop er indoors away from moisture and dust 10 Keep your back straight when using the ellip 4 Inspect and tighten all parts regularly tical crosstrainer Do not arch your back Replace any worn parts immediately 11 If you feel pain or dizziness whilst exercis 5 Keep children under age 12 and pets away ing stop immediately and begin cooling from the elliptical crosstrainer at all times down 6 Hold the handlebar when mounting or dis 12 The elliptical crosstrainer is intended for in mounting the elliptical crosstrainer Always home use only Do not use it in any commer hold the handlebar or the upper body arms cial rental or institutional setting when using the elliptical crosstrainer 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 EXPLODED DRAWING Model No HEEL89073 15 RO999A 7 PART LIST Model No HEEL89073 RO999A BEFORE YOU BEGIN Key No Qty Description Key No Qty Description Congratulat
10. c Washer 52 2 3 4 Axle Cap 43 2 3 8 Lock Washer 58 2 d OOL 5 8 Axle Cap 50 2 Plastic Spacer 56 4 Pedal Arm Spacer 41 2 Extra Axle Caps 43 50 may be included Training Zone Exercise After warming up increase the intensity of your exer cise until your heart rate is in your training zone for 20 to 30 minutes Cooling Down Finish each workout with 5 to 10 minutes of stretching 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 Caution Be sure to progress at your own pace and avoid overdoing it Incorrect or excessive training may result in injury to your Stretching after exercise develops flexibility and helps health prevent post exercise problems SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 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 extend ed 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 2 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wa
11. e the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the middle of your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate stop exercising and i place two fingers Q on your wrist as Gr shown Take a six second heartbeat count and multiply the result by ten to find your heart rate A six sec ond count is used because your heart rate drops quickly when you stop exercising If your heart rate is too high decrease the intensity of your exercise If your heart rate is too low increase the intensity of your exercise WORKOUT GUIDELINES Each workout should include three important parts 1 a warm up 2 training zone exercise and 3 a cool down Warming up Warming up prepares the body for exercise by increasing circulation delivering more oxygen to the muscles and raising the body temperature Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up 1 Make sure that there are 3 Endcaps 27 on the ends Hold the other Stabiliser 30 against the saddle on the Refer to the inset drawing Feed the console wire har Attach the Handlebar 9 and the Console Back 86 of both Stabilisers 30 Hold one of the Stabilisers 30 against the saddle on the front of the Base 1 Attach the Stabiliser with two 3 8 x 3 1 2 Carriage Bolts 28 and two 3 8 Nylon Locknuts 29 rear of the
12. he program will continue until no time remains in the TIME display To pause the program before the program is com pleted press the START PAUSE button A tone will sound the console will pause and the TIME display will begin to flash In addition the resis tance of the pedals will return to the minimum setting Note The program will also automatically pause if the pedals are not moved for twenty sec onds To restart the program press the START PAUSE button or simply begin striding After a moment the resistance of the pedals will return to the current program setting 4 Follow your progress with the four displays During the program the four displays will provide continuous feedback 5 Turn off the power If the pedals are not moved and the console but tons are not pressed for ten minutes the power will turn off automatically 10 9 10 11 12 Refer to the inset drawing Apply a small amount of the included clear lubricant to a paper towel rub a thin film of lubricant onto the Chrome Extension Tube 63 on the right Pedal Arm 12 Slide the Chrome Extension Tube into the Right Upper Body Arm 11 Assemble the Left Upper Body Arm 10 and the other Chrome Extension Tube 63 in the same way Tap a 5 8 Axle Cap 50 onto one end of the Axle 8 Insert the Axle through the Right Upper Body Arm 11 and then through the Upright 3 Slide the Left Upper Body Arm 10 onto the Axle Tap anothe
13. ions for selecting the revolutionary additional questions please call our Customer HealthRider Elliptical Crosstrainer The HealthRider Service Department at 0345 089009 To help us 1 1 Base 49 2 Wheel Elliptical Crosstrainer is an incredibly smooth exerciser assist you please note the product model number 2 1 Incline Frame 50 2 5 8 Axle Cap that moves your feet in a natural elliptical path mini and serial number before calling The model number 3 1 Upright 51 2 Plastic Sleeve mizing the impact on your knees and ankles And the is HEEL89073 The serial number can be found on a 4 1 Right Side Shield 52 4 3 8 Zinc Washer unique Elliptical Crosstrainer features adjustable resis decal attached to the Elliptical Crosstrainer see the 5 1 Left Side Shield 53 1 3 8 x 3 1 2 Bolt tance two position incline and upper body arms to front cover of this manual for the location of the 6 1 Console 54 1 Incline Bracket help you get the most from your exercise Welcome to decal 7 1 Power Cord Transformer 55 4 Incline Frame Endcap a whole new world of natural elliptical motion exercise 8 1 Axle 56 4 Plastic Spacer Before reading further please look at the drawing 9 1 Handlebar 57 2 5 16 Washer For your benefit read this manual carefully before below and familiarise yourself with the parts that are 10 1 Left Upper Body Arm 58 2 3 8 Lock Washer you use the Elliptical Crosstrainer If you have labelled 11 1 Right Upper Body Arm 59 2 3 8 x 1 Sc
14. ith a 3 8 Lock Washer 58 and a 3 8 Zinc Washer 52 into each end of the Incline Frame Axle Tap the two Incline Frame Endcaps 55 into the Incline Frame 2 Remove the backing from the two Bumpers 62 Press the Bumpers onto the underside of the Incline Frame where the Incline Frame touches the front Stabiliser 30 Attach the Left Pedal 60 to the left Pedal Arm 12 with three 8 x 3 4 Black Screws 44 Attach the Right Pedal 61 to the right Pedal Arm not shown Slide a Pedal Arm Spacer 41 the left Pedal Arm 12 and a Plastic Spacer 56 onto the axle on the left Pulley Arm 34 these parts fit tightly it may be helpful to use the rubber mallet Be careful not to confuse the left Pedal Arm with the right Pedal Arm not shown look at the position of the Chrome Extension Tube 63 to identify the left Pedal Arm Tap a 3 4 Axle Cap 43 onto the axle on the left Pulley Arm 34 Repeat this step to attach the right Pedal Arm not shown Wire Harness MAINTENANCE Inspect and tighten all parts of the elliptical crosstrain er regularly Replace any worn parts immediately For smooth operation of the elliptical crosstrainer the incline frame should be kept clean Using a soft cloth and mild detergent clean dust and other residue from the incline frame where the wheels move along it Other parts of the elliptical crosstrainer can also be cleaned in this manner Never
15. ll 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 3 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 4 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 possi ble Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 13 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that a proper diet 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 exercise with the proper intensity The proper intensity level can be found by using your heart
16. r 5 8 Axle Cap onto the Axle Remove the clear plastic from the Console 6 All of the information on the Console 6 is printed in English The included overlays contain the same information in four other languages If English is not your native language find the overlay that is printed in your native language Do not peel the backing off the overlay yet Place one section of the overlay on the Console in the position shown and hold it firmly in place with one hand With your other hand lift one side of the overlay and peel off part of the backing Press the overlay firmly in place Lift the other side of the overlay and peel off the remaining backing Press the overlay firmly onto the Console Attach the other section of the overlay in the same way Plug the Power Cord 7 into the jack at the rear of the elliptical crosstrainer Make sure to keep the Power Cord away from walkways and heated sur faces Make sure that all parts of the elliptical crosstrainer are properly tightened Note Some parts may be left over after assembly is complete To protect the floor or carpet place a mat under the elliptical crosstrainer HOW TO USE THE ELLIPTICAL CROSSTRAINER PLUGGING IN THE POWER CORD Check your power cord to see if it has different volt age settings If your power cord has different voltage settings set it to the 12 volt setting Plug the power cord into a 220 240 volt outlet The displays and indi cator
17. rew 12 2 Pedal Arm 60 1 Left Pedal 13 1 12 x 1 2 Screw 61 1 Right Pedal 14 1 Resistance Strap 62 2 Bumper Water Bottle Holder 15 1 Strap Buckle 63 2 Chrome Extension Tube Water bottle is not included 16 1 8 x 3 4 Screw 64 4 Extension Bushing 17 2 1 4 Zinc Nut 65 1 Power Jack Bracket Upper Body Arm 18 2 Adjustment Bracket 66 2 1 1 4 Plastic Spacer 19 2 1 4 Eyebolt 67 1 Belt 20 2 3 8 Nylon Jam Nut 68 2 Extension Washer Handlebar 21 1 Flywheel Axle 69 2 1 2 Metal Spacer 22 2 Flywheel Bearing 70 2 Pulley Arm Extension 23 1 Flywheel w Magnet 71 2 1 4 x 1 2 Screw 24 1 Pulley Spacer 72 2 5 16 x 3 4 Screw 25 1 Sensor Wire Reed Switch 73 2 6 x 3 Screw 26 1 Pulley Washer 74 2 Small Foam Grip 27 4 3 Endcap 75 1 Incline Frame Axle 28 4 3 8 x 3 1 2 Carriage Bolt 76 1 Tension Spring 29 9 3 8 Nylon Locknut 77 1 Tension Cord 30 2 Stabiliser 78 2 1 4 Nylon Half Nut 31 4 1 2 Inner Cap 79 11 10 x 3 4 Black Screw l FRONT 32 1 Pulley w Axle 80 1 Motor Assembly Side Shield 33 2 Large Foam Grip 81 1 Magnet 34 2 Pulley Arm 82 2 3 8 Black Washer Incline Frame 35 6 Pivot Bushing 83 1 8 x 2 1 2 Tek Screw 36 2 Pulley Bearing 84 4 8 x 1 2 Screw 37 2 Pedal Disk 85 2 5 16 Lock Washer 38 8 8 x 3 4 Tek Screw 86 1 Console Back 39 1 Main Wire Harness 1 User s Manual 40 2 L Bracket 2 Side Shield Decal Pedal Disk 41 2 Pedal Arm Spacer 1 Warning Decal 42 4 Pedal Arm Bushing 1 Hardware
18. s on the console will flash once the displays and various indicators will then light and a tone will sound Please read through all instructions in this section before using the elliptical crosstrainer EXERCISING ON THE ELLIPTICAL CROSSTRAINER To mount the elliptical crosstrainer hold the handlebar and step onto the pedal that is in the lowest position Next step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedal disks can turn in either direction It is recommended that you move the pedals disks in the direction shown below however to give vari ety to your exercise you may choose to turn the pedal disks in the opposite direction Pedal Disk Pedal To dismount the elliptical crosstrainer wait until the pedals come to a complete stop CAUTION The elliptical crosstrainer does not have a freewheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the lowest pedal INCLINE ADJUSTMENT The incline frame can be raised or lowered to vary the intensity of your exercise To raise the incline frame lift the end of the incline frame until the crossbar is resting on top of the incline bracket Make sure that the incline frame is resting securely on top of the incline bracket To lower the incline frame first lift the incline frame slightly Then push the incline brack et toward
19. s the time remaining in the program SPEED PROGRAMS INTERVAL d A es el HILL a ee INTERVAL COOL WARM UP oe e L L aa DOWN HILL BOMINS 25 NOTE When operating in a mode other than MANUAL set max strokes min by pressing RESIS A or RESIS W Note If there is a thin sheet of clear plastic on the face of the console remove it before using the console 4 DISTANCE display This display shows the total distance you have completed in miles 5 SPEED display This display shows the number of strides you are taking per minute as well as your cur rent speed in miles per hour The display will change from one number to the other every seven seconds When the number of strides per minute is shown the STRIDES MIN indicator will light when your current speed is shown the MPH indicator will light 6 CALORIES display This display shows the total number of calories you have burned and the number of fat calories you have burned See BURNING FAT on page 12 for an explanation of fat calories The display will change from one number to the other every seven seconds When the total number of calories is shown the TOTAL indicator will light when the number of fat calories is shown the FAT indicator will light 7 MODE button This button is used to select the MANUAL mode and the six workout programs 8 START PAUSE button This button is used to start and pause the workout programs 9 RESISTANCE RES
20. ure reference new products prizes fitness tips and much more Part No 157833 RO999A Printed in USA 1999 ICON Health amp Fitness Inc TABLE OF CONTENTS IMPORTANT PRECAUTIONS 0 000 c nee 2 BEFORE YOU BEGIN ven iatan ine aiaa aie ere ieee ee Newey eee e eee eran heen bees 3 ASSEMBEY ix crate durin hae ean e 2 deshiss poh pon auc chinae Gee aap ws ok pee gine see new edie Goat nat ar atarate 4 HOW TO USE THE ELLIPTICAL CROSSTRAINER 0 0 00 e eee 8 MAINTENANCE 9202829 eon Tik od taaide away ace eas eee Gar ee ie ORs oaw eae s bade eae et 11 CONDITIONING GUIDELINES 00 0 0 eee 12 PAR EIS Vide tain abel ant ecu E A oui y eatin Redeye anes 2 owe ate aaa ten es 14 EXPLODED DRAWING ssie fh bane enn Oo saa Pewee Bee RU ao E a eee ee eee wae ed ete 15 ORDERING REPLACEMENT PARTS 0 0000 ne nets Back Cover IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precautions before using the elliptical crosstrainer 1 Read all instructions in this manual before 7 Wear appropriate exercise clothing when using the elliptical crosstrainer using the elliptical crosstrainer Always wear athletic shoes for foot protection 2 It is the responsibility of the owner to ensure that all users are adequately informed of all 8 The elliptical crosstrainer should not be used precautions by persons weighing more than 250 pounds 115 kg 3 Place the elliptical crosstrainer on
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