USER`S MANUAL - Icon Heath & Fitness
Contents
1. Link Arm Wheel Tube MAINTENANCE AND STORAGE Inspect and tighten all parts of the SHAPE GLIDER regularly The SHAPE GLIDER should be oiled every six months Apply a few drops of light multi purpose oil in the loca tions shown at the right Be sure to apply oil to both sides of the SHAPE GLIDER The unique SHAPE GLIDER can be folded for easy stor age Follow the steps below to fold the SHAPE GLIDER 1 If the Handlebar Post 5 is in the Wheel Tube 9 the Handlebar Post must be moved to the Pedal Frame 6 before the SHAPE GLIDER can be folded Press the Spring Clip 32 and slide the Handlebar Post out of the Wheel Tube Press the Spring Clip again and insert the Handlebar Post into Pedal Frame 6 Make sure that the Spring Clip snaps into the indicated hole in the Pedal Frame Firmly hold the handlebar not shown and lift the Link Arm 10 off the Butterfly Bushing 25 on the Pedal Frame 6 Lower the Seat 3 Refer to drawing 3a Firmly hold the handlebar not shown to prevent it from falling Remove the Lock Pin 16 From the Upright Frame 8 and the Base 11 Refer to drawing 3b Lower the Handlebar Frame 8 Insert the Lock Pin 16 into the tube under the Base 11 To set up the SHAPE GLIDER for use refer to ASSEM BLY on page 5 Training zone exercise consisting of 20 to 30 min leave you relaxed and comfortably tired utes of exercising with your heart rate in your2. 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 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 WECR43062 e The NAME of the product WEIDER SHAPE GLIDER e The SERIAL NUMBER of the product see the front cover of this manual e The KEY NUMBER and DESCRIPTION of the part s from page 10 of this manual Part No 146150 R0498A Printed in China 1998 ICON Health amp Fitness Inc Model No WECR43062 Serial No Write the serial number in the space above for future reference Serial Number Decal 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 CAUTION Read all precautions and in structions in this manual before using this equipment Save this manual for future reference USER S MANUAL WEIDER is a registered trademark of ICON Health amp Fitness Inc 2 EXPLODED DRAWING Mode
3. RAWING 2 2 eee cane nis cee ee eee a GA Ree Ree eee ge be 11 HOW TO ORDER REPLACEMENT PARTS 0 000 e eee tte Back Cover IMPORTANT PRECAUTIONS WARNING To reduce the risk of serious injury read the following important precautions before using the SHAPE GLIDER 1 Read all instructions in this manual before using the SHAPE GLIDER 8 When exercising do not wear loose clothing that could become caught on the SHAPE GLIDER Always wear athletic shoes 2 It is the responsibility of the owner to ensure that all users of the SHAPE GLIDER are ade 9 Use the SHAPE GLIDER only as described in quately informed of all precautions The SHAPE GLIDER should not be used by persons weighing more than 250 pounds 115 kg Keep children under the age of 12 and pets away from the SHAPE GLIDER at all times Place the SHAPE GLIDER on a level surface during use Cover the floor beneath the SHAPE GLIDER to protect it Regularly inspect and tighten all parts of the SHAPE GLIDER When inserting the handlebar post into the pedal frame or the wheel tube refer to the drawing on page 4 make sure that the spring clip snaps into the hole in the pedal frame or the wheel tube 10 this manual The decal shown below has been placed on the SHAPE GLIDER If the decal is missing or if it is not legible please call our Customer Service Department toll free to order a free replacement decal see ORDER ING REPLACEMENT PARTS on the b
4. ack cover of this manual Apply the decal in the location shown ENSURE LINK ARM IS FULLY ENGAGED ON BUSHING BEFORE USE REFER TO OWNER S MANUAL ASSEMBLY STEP 3 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 BEFORE YOU BEGIN Thank you for selecting the new SHAPE GLIDER from WEIDER The SHAPE GLIDER 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 SHAPE GLIDER If you have addi tional questions please call our Customer Service Department at 0345 089009 To help us assist you Handlebar Handlebar Post Spring Clip please note the product model number and serial number before calling The model number is WECR43062 The serial number can be found on a decal attached to the SHAPE GLIDER see the front cover of this manual for the location Before reading further please take a moment to famil iarise yourself with the parts that are labelled in the drawing below Training Zone Chart Pedal Frame Footrest Pedal
5. holes and use a hammer to tap in the Lock Pin 3 Raise the Seat 3 and hook the Link Arm 10 onto the Butterfly Bushing 25 on the Pedal Frame 6 Push down on the Link Arm to make sure it is fully seated on the Butterfly Bushing 4 Press the Spring Clip 32 in the Handlebar Post 5 Insert the Handlebar Post into the Pedal Frame 6 Make sure that the Spring Clip snaps into the indicated hole in the Pedal Frame To fold the SHAPE GLIDER for storage refer to MAINTENANCE AND STORAGE on page 9 HOW TO USE THE SHAPE GLIDER The SHAPE GLIDER features three different modes the full body mode the upper body mode and the lower body mode HOW TO USE THE FULL BODY MODE Make sure that the Handlebar Post 5 is in the Pedal Frame 6 Sit on the Seat 3 place your feet on the Pedals 22 and hold the Foam Grips 1 To give vari ety to your exercise place your hands close together or far apart or use an overhand or underhand grip To begin exercising pull the handlebar towards your waist whilst pushing the pedals away with your legs Return to the starting position This completes one repetition Repeat moving with a smooth continuous motion Be sure to move through the full range of motion maintain a steady pace and keep your back straight HOW TO USE THE UPPER BODY MODE To focus on the muscles of your upper body exercise as described above but place your feet on the footrests ins
6. ise HEART RATE TRAINING ZONES Aerobic 155 Max Fat Burn 138 145 Fat Burn 115 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 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 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 m
7. l No WECR43062 R0498A Ea 2 e N oa Oy Q LI PART LIST Model No WECR43062 Key No OONDOABRWND Qty lt ee PO e AP HSH HS SS HS Ss PD POD Description Handlebar Foam Grip Handlebar Seat Handlebar Bushing Handlebar Post Pedal Frame Seat Frame Upright Frame Wheel Tube Link Arm Base Base Endcap Wheel Wheel Spacer 151mm Rod Lock Pin 60mm Rod 34mm Rod Key No Qty SOA NANNNOD A Pp R0498A Description 144mm Rod 51mm Rod 20mm x 40mm x 2mm Endcap Pedal Footrest Foam Pedal Frame Endcap Butterfly Bushing Seat Screw 1 2 Pushnut 1 2 Hat Cap 3 8 Hat Cap Link Arm Bushing Pivot Bushing Spring Clip 13mm Washer Handlebar Post Bushing User s Manual Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 10 TABLE OF CONTENTS IMPORTANT PRECAUTIONS 0 00 00 cc nee eee 3 BEFORE YOU BEGIN 8ccne taeda oh epee Pe ee ween EA aged oP eee ie eS 4 ASSEMBLY ees 2c icant benan oaks ease ded wich Ph dale PE ait eed oe ed heed gee 5 HOW TO USE THE SHAPE GLIDER 0 eee ee 6 CONDITIONING GUIDELINES 0 0 0 tees 7 MAINTENANCE AND STORAGE 0000 cette eee 9 PARI LIST 22 4 03 2 thats gieiciekad badd bias Soak Pda idole pia dd dae es 10 EXPLODED D
8. nd place your hands against a wall 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 both legs To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 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 both legs Stretches Quadriceps and hip muscles 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 ASSEMBLY For your convenience the SHAPE GLIDER is shipped in the storage position To set up the SHAPE GLIDER for use place it in a cleared area and remove all packing materials Do not dispose of the packing materials until the SHAPE GLIDER is fully set up Setting up the SHAPE GLIDER may require a hammer not included 1 Remove the Lock Pin 16 from the tube under the Base 11 2 Raise the Upright Frame 8 and hold it in the position shown Insert the Lock Pin 16 through the Upright Frame and the tube under the Base 11 Note It may be helpful to lubricate the
9. tead of the pedals HOW TO USE THE LOWER BODY MODE To exercise the muscles of your lower body the posi tion of the handlebar should be changed First press the Spring Clip 32 and slide the Handlebar Post 5 out of the Pedal Frame 6 Press the Spring Clip again and insert the Handlebar Post into the Wheel Tube 9 Make sure that the Spring Clip snaps into the indicated hole in the Wheel Tube Sit on the Seat 3 place your feet on the Pedals 22 and hold the Foam Grips 1 To exercise push the pedals away with your legs Return to the starting position Repeat moving with a smooth continuous motion Be sure to concentrate on using the muscles of your lower body CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition 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 intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burn ing and cardiovascular aerobic exerc
10. training zone See the chart on page 7 to find your training EXERCISE FREQUENCY zone To maintain or improve your condition plan three A cool down with 5 to 10 minutes of stretching workouts each week with at least one day of rest Thorough stretching offsets muscle contractions and between workouts After a few months of regular exer other problems caused when you stop exercising sud cise you may complete up to five workouts each denly Stretching for increased flexibility is also most week if desired The key to success is make exercise effective after exercising A proper cool down should a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch 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 2 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 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 With one leg in front of the other reach forward a
11. uscles 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 least four minutes Then stop exercising and place two fingers on your wrist as shown Take a six second heartbeat count and multiply the result by 10 to find your heart rate For example if your six second heart beat 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 8
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