USER`S MANUAL - Icon Heath & Fitness
Contents
1. 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 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward 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 25 CONDITIONING GUIDELINES A WARNING e Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health prob lems e The pulse sensors are not medical devices Various factors may affect the accuracy of heart rate readings The pulse sensors are intended only as exercise aids in determin ing heart rate trends in general The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results 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 burning and cardiovascular aerobic2. If desired you can select a single feedback mode for continuous display Press the Display Mode button repeatedly until only the MPH or Km H Time Resist Cals Miles or Kms or Watts indicator appears in the display Make sure that the Scan indicator does not appear In addition the left pace indicator will appear in the display As you increase or decrease your pace the indicator will increase or decrease in height Measure your heart rate if desired Note If you wear the chest pulse sensor and hold the handgrip pulse sensor at the same time the console may not display your heart rate accurately If there are thin sheets of plas tic on the metal contacts on the handgrip pulse sensor peel off the plastic To use the handgrip pulse sensor place your hands on the metal contacts Your palms must be on the upper contacts and your fingers must be touching the lower contacts Avoid moving your hands When your pulse is detected the heart shaped indicator in the dis play will flash each time your heart beats After a moment two dashes will appear and then your heart rate will be shown Contacts For the most accurate heart rate reading continue to hold the handgrips for about 15 seconds Note When you first hold the handgrips the display will show your heart rate continuously for 15 sec onds The display will then show your heart rate along with the other feedback modes When you are finished exe
3. See step 4 on page 13 6 Measure your heart rate if desired See step 5 on page 13 7 When you are finished exercising the console will automatically turn off See step 6 on page 13 e f the chest pulse sensor does not function properly after you have followed all of the above instructions the battery should be replaced in the following way Locate the battery cover on the back of the sensor unit Insert a coin into the slot in the cover turn the cover coun terclockwise and remove the cover Remove the old battery and insert a new CR 2032 bat tery Make sure that the battery is turned so the writ ing is on top Replace the battery cover and turn it clockwise to close it CR 2032 ar Battery CHEST PULSE SENSOR CARE Thoroughly dry the chest pulse sensor after each use The chest pulse sensor is activated when the electrode areas are wetted and the chest pulse sen sor is put on the chest pulse sensor shuts off when it is removed and the electrode areas are dried If the chest pulse sensor is not dried after each use it may remain activated longer than necessary drain ing the battery prematurely Store the chest pulse sensor in a warm dry place Do not store the chest pulse sensor in a plastic bag or other container that may trap moisture Do not expose the chest pulse sensor to direct sunlight for extended periods of time Do not expose the chest pulse sensor to temperatures above 50
4. D batteries alka line batteries are recommended Refer to the inset drawing Press the tab on the battery cover and lift off the battery cover Insert four batteries into the battery compartment Make sure that the batteries are turned as shown by the diagram in the battery compartment Reattach the battery cover Whilst another person holds the Console 5 in the position shown connect the wire harness on the Console to the Upper Wire Harness 86 Insert the excess wire harness into the Upright 2 Next attach the Console to the Upright with three M10 x 27mm Screws 71 and three M10 Split Washers 70 Be careful to avoid pinching the wire harnesses Snap the bookrack onto the Console 5 in the indicated location Identify the Left Handlebar 9 which is marked with a sticker Insert the Left Handlebar into one of the Handlebar Legs 79 make sure that the Handlebar Leg is turned so the hexagonal holes are on the indicated side Attach the Left Handlebar to the Handlebar Leg with two M8 x 45mm Button Bolts 50 and two M8 Nylon Locknuts 46 Make sure that the Nylon Locknuts are inside of the hexagonal holes Do not tighten the Button Bolts yet Apply a generous amount of the included grease to the Pivot Axle 92 and to the two M8 5 Washers 53 Next insert the Pivot Axle into the Upright 2 and centre it Reapply grease to both ends of the Pivot Axle Slide a Handlebar Spacer 25 onto the short tube on the Le
5. affected by magnetic interference caused by high power lines or other sources If it is suspected that magnetic interference may be causing a problem try relocating your exercise equipment If the chest pulse sensor still does not function prop erly test the chest pulse sensor in the following way Hold the chest pulse sensor and place your thumbs over the electrode areas as shown Next hold the chest pulse sensor near the console Whilst holding one thumb stationary begin tapping the other thumb against the electrode area at a rate of about one tap per second Check the heart rate reading on the console Electrode Areas HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to play iFlT com audio and video programs directly from the internet To use programs from our Web site the ellip tical crosstrainer must be connected to your home computer See HOW TO CONNECT YOUR COMPUT ER on page 19 In addition you must have an internet connection and an internet service provider A list of specific system requirements will be found on our Web site Follow the steps below to use a program from our Web site 1 Turn on the console See step 1 on page 13 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To select the iFIT com mode press the iFIT com button The indicator near the button will light and the letters IF will appear in th
6. exercise 165 155 145 140 130 125 145 138 130 125 118 110 125 120 115 110 105 95 20 30 40 50 60 70 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 find the three numbers above your age The three numbers are your training zone The lower two numbers are recommended heart rates for fat burning the highest number is the recommended 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 24 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 the intensity of your exercise until your heart rate is near the lowest num ber in your training zone as you exercise For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle num ber 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
7. C 122 F or below 10 C 14 F Do not excessively bend or stretch the sensor unit when using or storing the chest pulse sensor Clean the sensor unit using a damp cloth never use alcohol abrasives or chemicals The chest strap may be hand washed and air dried HOW TO OPERATE THE ELLIPTICAL CROSSTRAINER HOW TO ADJUST THE PEDALS The motion of the pedals is deter mined by their position on the pedal springs To adjust the pedals first remove the pedal knob beneath each pedal Slide each pedal forward or backward and reattach it using one of the five positions in the pedal and one of the three holes in the pedal spring Make sure that both pedals are in the same position M HOW TO EXERCISE ON THE ELLIPTICAL CROSSTRAINER To mount the elliptical crosstrainer hold the handgrip pulse sensor and step onto the pedal that is in the low est position Then 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 pedal disks in the direction shown by the arrow below however for variety you may turn the pedal disks in the opposite direction Handgrip Pulse Sensor To dismount the elliptical crosstrainer wait until the pedals come to a complete stop Note The elliptical crosstrainer does not have a free wheel the ped als will continue to move until the flywheel stops When the p
8. number is HREVEL36040 The serial number can be found on a decal attached to the elliptical crosstrainer see the front cover of this manual for the location of the decal Before reading further please familiarise yourself with the parts that are labelled in the drawing below Water Bottle Holder Bookrack Console Handlebar Levelling Foot LEFT SIDE Handgrip Pulse Sensor Pedal Pedal Spring Pedal Disk No water bottle is included 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 Assembly requires the included hex keys and your own phillips screwdriver adjustable spanner and rubber mallet As you assemble the elliptical crosstrainer use the drawings below to identify the small parts needed for assem bly The number in parenthesis below each drawing is the key number of the part from the PART LIST on page 26 The number following the parenthesis is the quantity needed for assembly Note Some parts may have been pre assembled If a part is not in the parts bag check to see if it has been pre assembled Wave Washer 94 2 scan M4 x 16mm Screw 66 2 M8 x 25mm Patch Screw 22 2 Oh M10 Split M8 5 M10 Washer 70 6 Washer 53 2 Washer 38 6 Q
9. put on the chest pulse sensor To use a heart rate program you must use the handgrip pulse sensor or wear the chest pulse sensor If you use the handgrip pulse sensor it is not necessary to hold the handgrips continuously during the program However you should hold the handgrips frequently for the program to operate properly Each time you hold the handgrips keep your hands on the metal contacts for at least 30 seconds Note When you are not hold ing the handgrips the letters PLS will appear in the display instead of your heart rate Start the program To start the program simply begin pedalling Program 6 consists of 20 one minute periods One resistance setting and one heart rate setting are programmed for each period The same resistance setting and or heart rate setting may be programmed for consecutive periods Program 7 is sixty minutes long you may choose to use only part of the program The same resis tance setting and target heart rate setting are pro grammed for the entire program If program 6 is selected the resistance of the elliptical crosstrainer will automatically change as shown by profile 6 on the console Note If the current resistance level is too high or too low you can adjust the resistance level by pressing the or button However when the current period of the program is completed the resistance level will automatically change if a different resistance set ting is programmed for the nex
10. slightly during use turn one or both of the level ling feet under the front stabiliser until the rocking motion is eliminated 23 HANDGRIP PULSE SENSOR TROUBLESHOOTING e Avoid moving your hands whilst using the handgrip pulse sensor Excessive movement may interfere with heart rate readings Do not hold the metal con tacts too tightly doing so may interfere with heart rate readings For the most accurate heart rate reading hold the metal contacts for about 15 seconds For optimal performance of the handgrip pulse sen sor keep the metal contacts clean The contacts can be cleaned with a soft cloth never use alcohol abrasives or chemicals HOW TO MOVE THE ELLIPTICAL CROSSTRAINER Stand in front of the elliptical crosstrainer hold the handlebars firmly and tip the elliptical cross trainer until it can be moved on the front wheels Carefully move the ellipti cal crosstrainer to the desired location and then lower it Due to the size and weight of the elliptical crosstrainer use extreme caution whilst moving it HOW TO USE THE INFORMATION MODE The console features an information mode that keeps track of the total number of hours that the elliptical crosstrainer has been used and the total number of miles or kilometres pedalled The information mode also allows you to select miles or kilometres as the unit of measurement for speed and distance To access the information mode press and hold the On Re
11. AM The watts program is designed to keep your power output near a target watts level that you set Follow the steps below to use the watts program 1 Turn on the console See step 1 on page 13 A Select the watts program Each time the console is turned on the manual mode will be selected To select the watts program press the Program Select button repeatedly until the number 8 appears in the upper right corner of the display 3 Enter a target watts level When the watts program is selected the watts mode indicator and a target watts level of 20 will appear in the display Press the or button repeatedly to change the target watts level if desired The target watts level can be from 20 to 250 4 Start the program To start the program simply begin pedalling The watts program consists of forty one minute peri ods The same target watts level is programmed for all periods During the program the resistance of the ellipti cal crosstrainer may periodically change to keep your power output near the target watts level that you set Note If the current resistance level is too high or too low press the or buttons Pressing the and buttons will change the tar get watts setting HOW TO USE THE MANUAL MODE Turn on the console Note The console requires four 1 5V D batteries see assembly step 5 on page 6 To turn on the console press the On Reset button or begin ped
12. For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise WORKOUT GUIDELINES Each workout should include the following three parts A warm up consisting of 5 to 10 minutes of stretching and light exercise A proper warm up increases your body temperature heart rate and circulation in prepa ration for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes A cool down with 5 to 10 minutes of stretching This will increase the flexibility of your muscles and will help to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition complete 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 to make exercise a regular and enjoyable part of your everyday life Identify the Front Stabiliser 3 which has Wheels 32 attached to it Whilst another person lifts the front of the Frame 1 attach the Front Stabiliser to the Frame with two M10 x 112mm Carriage Bolts 34 and two M10 Nylon Locknuts 29 Make sure that the Front Stabiliser is turned so the Wheels are not touc
13. N WY M8 Nylon M10 Nylon Frame Spacer 83 1 Locknut 46 4 Locknut 29 6 M10 x 27mm CCM M8 x 45mm Button Bolt 50 4 re son ton sor o s E M10 x 112mm Carriage Bolt 34 4 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 each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward 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 4 Quadriceps Stretch
14. NUAL Visit our website at Q www iconeurope com TABLE OF CONTENTS IMPORTANT PRECAUTIONS lt i ccst cet cewd ead Ge Dat dii nida aia e be ad ace ee edie we dice ea an 2 BEFORE YOU BEGIN pac rertararpneni a Pea ads Ga Sa ea hee bee Se Na pee E a ne dae 3 ASSEMBLY cccteeeet esa ndriya enh choca yaa ee daw eee tava ee Ei eb eee ba eat ble 4 HOW TO USE THE CHEST PULSE SENSOR 0 0c eect i E DE aeo pa es 8 HOW TO OPERATE THE ELLIPTICAL CROSSTRAINER 0 0c c cece eee 10 MAINTENANCE AND TROUBLESHOOTING 0 0 0 0 cette ee 23 CONDITIONING GUIDELINES 2 2 3 200 sees ee eee eee ee de eee ede ee Ree ee Be 24 PART LIST goatee estat a E E est apa BENE bak scary tie are E pate ain TANE AES diao ER Magnet ean Soe Weta re alg E a E eri i 26 EXPLODED DRAWING 22 iesac ciei Woe ee tni ni ndi ee i aa ee Eia bead n nE eae ad 27 ORDERING REPLACEMENT PARTS 0 0 0 cece ete Back Cover IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the elliptical crosstrainer 1 Read all instructions in this manual before 8 Always hold the handgrip pulse sensor or the using the elliptical crosstrainer handlebars when mounting dismounting or using the elliptical crosstrainer 2 Itis the responsibility of the owner to ensure that all users of the elliptical crosstrainer 9 The pulse sensors are not medical devices are adequately informed of all preca
15. ORDERING REPLACEMENT PARTS To order replacement parts contact the ICON Health amp Fitness Ltd office or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK Tel 08457 089 009 Outside the UK 0 044 113 387 7133 Fax 0 044 113 387 7125 To help us assist you please be prepared to give the following information e the MODEL NUMBER of the product HREVEL36040 e the NAME of the product HealthRider CROSS TRAINER 900S elliptical crosstrainer e the SERIAL NUMBER of the product see the front cover of this manual e the KEY NUMBER and DESCRIPTION of the part s see page 26 HealthRider is a registered trademark of ICON IP Inc Part No 216026 RO804A Printed in China 2004 ICON IP Inc CROSS TRAINER 9OOS Class HC Fitness Product Model No HREVEL36040 Serial No Serial Number 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 please call 08457 089 009 Or write ICON Health amp Fitness Ltd Customer Service Department Unit 4 Revie Road Industrial Estate Revie Road Beeston Leeds LS118JG UK email csuk iconeurope com A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manu al for future reference USER S MA
16. alling Select the manual mode Each time the console is This corner turned on the should be blank manual mode wa A am will be selected 4 Hh 4 If a program N os of has been selected select the manual mode by pressing the Program Select button repeatedly until the upper right corner of the display is blank Begin pedalling and adjust the resistance of the elliptical crosstrainer As you pedal adjust the resistance of the ellipti cal crosstrainer as desired by pressing the and buttons There are ten resistance levels level 10 is the most challenging Note After the but tons are pressed it will take a few seconds for the selected setting to be reached Follow your progress with the feedback modes and the left pace indicator When the con sole is turned on the scan 4 mode will be 6 selected As you zA pedal the dis PACE coach play will show your current speed the elapsed time the current resistance level the approximate number of calories you have burned the distance that you have ped alled and your power output in watts In addition your heart rate will be shown when you use the handgrip pulse sensor or the chest pulse sensor Note Each time the resistance level changes the console will show the resistance level for six sec 13 onds When a program is selected the display will show the time remaining in the program instead of the elapsed time
17. d of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter Plug the adapter into an AUDIO OUT jack on your stereo AUDIO OUT Audio Adapter Cable B Refer to the drawing above Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the LINE OUT jack on your stereo Do not use the adaptor C Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the splitter Plug the splitter into the PHONES jack on your stereo Plug your head phones into the other side of the splitter Audio Cable Headphones 18 HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter Plug the adapter into the LINE OUT jack on your stereo LINEQUT SORE RENT or Audio Adapter able B Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter Plug the adapter into an RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into the LINE OUT jack on your stere
18. djustment Knob 15 as shown Note The Left Pedal can be attached in several positions using the five posi tions in the Left Pedal and the three holes in the Pedal Spring see HOW TO ADJUST THE PEDALS on page 10 Attach the Right Pedal not shown in the same way Make sure that both Pedals are in the same hole and in the same pedal position ZB lt gt X Make sure that all parts of the elliptical crosstrainer are properly tightened Note Some hardware may be left over after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical crosstrainer HOW TO USE THE CHEST PULSE SENSOR HOW TO PUT ON THE CHEST PULSE SENSOR The chest pulse sensor consists of two components the chest strap and the sensor unit Follow the steps below to put on the chest pulse sensor Chest Strap A ee ee Sensor Sensor Unit Buckle nit See the inset drawing above Insert the tab on one end of the chest strap through one end of the sensor unit Press the end of the sensor unit under the buckle on the chest strap A Wrap the chest pulse sensor around your chest Attach the free end of the chest strap to the sensor unit as described above Adjust the length of the chest strap if necessary The chest pulse sensor should be under your clothes against your skin and as high under the pectoral mus cles or breasts as is comfortable Make sure that the logo is right sid
19. e upper right corner of the display PACE COACH Go to your computer and start an internet connection 21 Start your Web browser if necessary and go to our Web site at www iFIT com Follow the desired links on our Web site to select a program Follow the on line instructions to start the program When you start the program an on screen countdown will begin Return to the elliptical crosstrainer and begin pedalling When the on screen countdown ends the pro gram will begin The program will function in almost the same way as a preset program see step 3 on page 14 However an electronic chirp ing sound will alert you when the resistance and or the pace setting is about to change Follow your progress with the feedback modes See step 4 on page 13 Measure your heart rate if desired See step 5 on page 13 When you are finished exercising the console will automatically turn off See step 6 on page 13 HOW TO USE IFIT COM CD AND VIDEO PROGRAMS To use iFIT com CDs or videocassettes the elliptical crosstrainer must be connected to your portable CD player portable stereo home stereo computer with CD player or VCR See HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER on page 17 Note For information about iFIT com CDs or videocas settes visit our website at www iconeurope com Follow the steps below to use an iFIT com CD or video program 1 Turn on the console See step 1 o
20. e up and facing forward 3 Pull the sensor unit Electrode Areas away from your body A a few inch oe OD o es and locate the two elec trode areas on the inner side Using a saline solution such as saliva or contact lens solution wet both electrode areas Return the sensor unit to a position against your chest CHEST PULSE SENSOR TROUBLESHOOTING If the chest pulse sensor does not function proper ly or if the displayed heart rate is excessively high or low try the troubleshooting steps below Make sure that you are wearing the chest pulse sen sor as described at the left If the chest pulse sensor does not function when positioned as described move it slightly lower or higher on your chest Each time you use the chest pulse sensor use saline solution such as saliva or contact lens solu tion to wet the two electrode areas on the sensor unit see the drawing below If heart rate readings do not appear until you begin perspiring re wet the electrode areas Make sure that you are within arm s length of the console For the console to display heart rate readings the user must be within arm s length of the console The chest pulse sensor is designed to work with people who have normal heart rhythms Heart rate reading problems may be caused by medical condi tions such as premature ventricular contractions pvcs tachycardia bursts and arrhythmia The operation of the chest pulse sensor can be
21. ead phones or speakers into the other side of the splitter Splitter Headphones Speakers 19 HOW TO CONNECT YOUR VCR Note If your VCR has an unused AUDIO OUT jack see instruction A below If the AUDIO OUT jack is being used see instruction B If you have a TV with a built in VCR see instruction B If your VCR is connected to your home stereo see HOW TO CONNECT YOUR HOME STEREO on page 18 A Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter Plug the adapter into the AUDIO OUT jack on your VCR B Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the adapter Plug the adapter into an RCA Y adaptor available at electronics stores Next remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y adaptor Plug the Y adaptor into the AUDIO OUT jack on your VCR Audio C Adapter Wire removed from AUDIO OUT jack HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3 5mm LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug one en
22. edals are stationary step off the highest pedal first Then step off the lowest pedal HOW TO USE THE HANDLEBARS The handlebars are designed to add upper body exer cise to your work outs Push and pull the handlebars as you exercise to work your arms shoulders and back Handlebars X PD Ll a l To exercise only your lower body hold the handgrip pulse sensor as you exercise A CAUTION Before using the ellipti cal crosstrainer read the following precau tions e Always hold the handgrip pulse sensor or the handlebars when mounting dismounting or using the elliptical crosstrainer e When you stop exercising allow the pedals to slowly come to a stop e The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general 10 HOW TO CONNECT YOUR COMPUTER Note If your computer has a 3 5mm LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the LINE OUT jack on your com puter UNE OUT BE Qe B Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the splitter Plug the splitter into the PHONES jack on your computer Plug your h
23. for the next period 14 The target pace settings for the program will be shown by the right pace indica tor in the display The left indicator will show your actual pedalling pace As the right indicator changes in height during the program adjust your pace so that both indicators are the same height If your pace is slower than the current target pace the increase arrow will appear in the dis play to prompt you to increase your pace if your pace is faster than the target pace the decrease arrow will appear Important The pace settings for the program are intended only to provide a goal Your actual pace may be slower than the pace settings especially during the first few months of your exercise program Make sure to pedal at a pace that is comfortable for you Increase Arrow AcE coacu During the program the display will show the time remaining in the program When no time remains the program will be completed If you continue pedalling after the program is completed the dis play will continue to show your exercise feedback 4 Follow your progress with the feedback modes See step 4 on page 13 5 Measure your heart rate if desired See step 5 on page 13 When you are finished exercising the console will automatically turn off See step 6 on page 13 HOW TO USE A HEART RATE PROGRAM Heart rate program 6 is designed to keep your heart rate between 65 and 85 of your maximum heart rate during your
24. ft Handlebar 9 and rotate the Handlebar Spacer so the small arrow is pointing toward the floor Next slide the Left Handlebar onto the left end of the Pivot Axle 92 Finger tighten an M8 x 25mm Patch Screw 22 with an M8 5 Washer 53 and a Wave Washer 94 into the end of the Pivot Axle Then press the small tabs on a Handlebar Cap 23 into the Handlebar Spacer Assemble the Right Handlebar not shown and the other Handlebar Leg not shown in the same way Tighten both M8 x 25mm Patch Screws 22 at the same time Tab Battery Hexagonal Holes Bookrack MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical crosstrainer regularly Replace any worn parts immediately To clean the elliptical crosstrainer use a damp cloth and a small amount of mild dish soap Important To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight BATTERY REPLACEMENT If the console display becomes dim the batteries should be replaced most console problems are the result of low batteries Refer to assembly step 5 on page 6 for replacement instructions The console requires four 1 5V D batteries HOW TO LEVEL THE ELLIPTICAL CROSSTRAINER After the elliptical crosstrainer has been moved to the location where it will be used make sure that the ends of both stabilisers are touching the floor If the ellipti cal crosstrainer rocks
25. hing the floor Whilst another person lifts the back of the Frame 1 attach the Rear Stabiliser 4 to the Frame with two M10 x 112mm Carriage Bolts 34 and two M10 Nylon Locknuts 29 Whilst another person holds the Upright 2 in the position shown connect the Upper Wire Harness 86 to the Lower Wire Harness 87 Carefully pull the upper end of the Upper Wire Harness to remove any slack Whilst holding the upper end of the Upper Wire Harness insert the Upright into the Frame 1 Do not pinch the Wire Harnesses Slide an M10 Split Washer 70 and a Frame Spacer 83 onto the M10 x 88mm Button Bolt 63 and insert the Button Bolt into the Frame 1 and the Upright 2 Make sure that the concave end of the Frame Spacer is turned toward the Frame Do not tighten the Button Bolt yet Connect the wire harness on the Handgrip Pulse Sensor 81 to the indicated wire harness on the Console 5 Insert both wire harnesses into the open ing in the bottom of the Console Refer to the inset drawing Insert the metal tube on the Handgrip Pulse Sensor 81 into the metal bracket inside the Console 5 as shown Be careful not to pinch the wire harnesses Align the holes in the metal tube with the holes in the metal bracket and tighten two M4 x 16mm Screws 66 into the indicated holes Make sure the Wire Harnesses 86 87 do not get pinched and damaged during this step 5 The Console 5 requires four 1 5V
26. modes that give you instant exercise feed back your current speed the elapsed time or the time remaining in a program the resistance level the approximate number of calories you have burned the distance that you have pedalled your power output in watts and your heart rate when you use the handgrip pulse sensor or the chest pulse sensor If the scan mode is selected the display will change from one mode to the next every few seconds Or a single mode can be selected for continuous display Note The console can show speed and distance in either miles or kilometres To change the unit of measurement see HOW TO USE THE INFOR MATION MODE on page 22 B Increase and decrease arrows During programs these arrows will prompt you to increase or decrease your pace to match the target pace C Manual mode program indicator When a program is selected the upper right corner of the display will show a 1 2 3 4 5 6 7 or 8 depending on which program is selected When the iFIT com mode is selected the upper right corner will show the letters IF When the manual mode is selected the upper right corner will be blank D Program profiles These profiles show how the resistance of the elliptical crosstrainer and the tar get pace will change during programs E Warnings See page 3 F Feedback mode indicators These indicators show which feedback mode scan speed time resis tance level calories distance watts
27. n page 13 2 Select the iFIT com mode Each time the console is turned on the manual mode will be selected To wa wa r select the 4 He i iFIT com mode son N S S press the The PACE COACH iFIT com button The indicator near the button will light and the letters IF will appear in the upper right corner of the display 3 Insert the iFIT com CD or videocassette If you are using an iFIT com CD insert the CD into your CD player If you are using an iFIT com videocassette insert the videocassette into your VCR 20 Press the play button on your CD player or VCR A moment after the play button is pressed your personal trainer will begin guiding you through your workout Simply follow your personal trainer s instructions The program will function in almost the same way as a preset program see step 3 on page 14 However an electronic chirping sound will alert you when the resistance setting and or pace set ting is about to change Note If the resistance of the elliptical crosstrainer and or the pace setting does not change when a chirp is heard e Make sure that the indicator near the iFIT com button is lit e Adjust the volume of your CD player or VCR If the volume is too high or too low the con sole may not detect the program signals e Make sure that the audio cable is properly connected and that it is fully plugged in 5 Follow your progress with the feedback modes
28. o and plug the wire into the unused side of the Y adapter Plug the Y adapter into the LINE OUT jack on your stereo RCA Y adaptor Adapter Wire removed from gt LINE OUT jack A I press ON RESET B Cc D smart PROGRAMS HEART RATE CONTROL CE 6 amp Dag 7 self select G enter your age f 0 A 4 oe WATTS PROGRAM GEN A oe 8 Self select on A lt A WARNING To ce risk a 0 injury a E and understand the users manual al PACE COACH instructions and the warnings before use Keep children away SILENT MAGNETIC RESISTANCE DISPLAY MODE N 7 PROGRAM SELECT FEATURES OF THE CONSOLE The advanced console offers a selection of features designed to make your workouts more enjoyable and effective When the manual mode of the console is selected the resistance of the elliptical crosstrainer can be adjusted with a touch of a button As you pedal the console will provide continuous exercise feedback You can even measure your heart rate using the handgrip pulse sensor or the chest pulse sensor The console also offers five preset workout programs Each program automatically changes the pedalling resistance and prompts you to increase or decrease your pace as it guides you through an effective work o
29. one jack see instruction B A Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the LINE OUT jack on your CD player Plug your headphones into the PHONES jack B Plug one end of the audio cable into the jack beneath the console Plug the other end of the audio cable into the splitter Plug the splitter into the PHONES jack on your CD player Plug your head phones into the other side of the splitter i PHONES Demesne ge your heart rate closer to the target heart rate When the right indicator changes in height increase or decrease your pace so that both indi cators are the same height If your pace is slower than the current target pace the increase arrow will appear in the display if your pace is faster than the target pace the decrease arrow will appear Important The target pace is intended only to provide a goal Your actual pace may be slower than the target pace especially dur ing the first few months of your exercise pro gram Make sure to pedal at a pace that is comfortable for you If you continue pedalling after the program is completed the display will continue to show your exercise feedback Follow your progress with the feedback modes See step 4 on page 13 When you are finished exercising the console will automatically turn off See step 6 on page 13 16 HOW TO USE THE WATTS PROGR
30. or heart rate is currently shown Note When the distance is shown the word Miles or the letters Kms will appear when your speed is shown the letters MPH or Km H will appear when your heart rate is shown the letters BPM will appear 12 G Pace indicators When the manual mode is select ed only the left pace indicator will appear This indicator will show your pedalling pace As you increase or decrease your pace the indicator will increase or decrease in height When a program is selected both pace indicators will appear The left indicator will show your actual pedalling pace and the right indicator will show a target pace During the program the target pace will periodically change as the right indicator changes in height adjust your pace so that both indicators are the same height Important The target pace is a goal pace Your actual pace may be slower than the target pace especially during the first few months of your exercise program Make sure to exercise at a pace that is comfortable for you H On Reset button When the console is off pressing this button will turn on the display When the con sole is on pressing this button will reset the dis play This button is also used to select the unit of measurement for speed and distance Display Mode button This button is used to select the feedback modes J and buttons These buttons control the resis tance of the elliptical crosstrainer There a
31. p M10 Split Washer M10 x 27mm Screw Adjustment Foot M5 x 16mm Screw 4 5mm Spacer M6 Eyebolt Spring Reed Switch Reed Switch Bracket Handlebar Leg Side Shield Cover Handgrip Pulse Sensor Right Spring Bracket Frame Spacer M4 x 12mm Tap Screw Resistance Cable Upper Wire Harness Lower Wire Harness Spring Bracket Spacer M8 x 22mm Button Screw U Bracket Handlebar Endcap Pivot Axle M3 x 12mm Screw Wave Washer M4 x 19mm Screw Sensor Unit Chest Strap Audio Wire Adapter Splitter Battery Cover Hex Key Grease User s Manual Note indicates a non illustrated part Specifications are subject to change without notice 26 BEFORE YOU BEGIN Congratulations for selecting the new HealthRider CROSS TRAINER 900S The HealthRider CROSS TRAINER 900S is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimising the impact on your knees and ankles And the unique CROSS TRAINER 900S features adjustable resis tance and a state of the art console to help you get the most from your exercise Welcome to a whole new world of natural elliptical motion exercise from HealthRider For your benefit read this manual carefully before you use the elliptical crosstrainer If you have ques tions after reading this manual please call our Customer Service Department at 08457 089 009 To help us assist you please note the product model number and serial number before calling The model
32. property damage sustained by or through the use of this product 27 EXPLODED DRAWING Model No HREVEL36040 R0804A PART LIST Model No HREVEL36040 Key No Qty OANDARWND H RRAANNWDAANANADAANANNAADANNNANNANHANANNAHANAANBABBBAA A Description Frame Upright Front Stabiliser Rear Stabiliser Console Left Side Shield Right Side Shield Pedal Disc Left Handlebar Right Handlebar Foam Grip Right Pedal Left Pedal Pedal Spring Adjustment Knob Left Spring Bracket Front Spring Bracket Rear Spring Bushing M6 x 33 5mm Bolt Adjustment Bolt Snap Ring M8 x 25mm Patch Screw Handlebar Cap Handlebar Bushing Handlebar Spacer Upright Spacer M10 x 78mm Button Bolt Front Spring Bushing M10 Nylon Locknut Upright Bushing Left Front Endcap Wheel M6 x 72mm Wheel Bolt M10 x 112mm Carriage Bolt Rear Stabiliser Endcap Left Crank Arm Pulley M10 Washer Crank Crank Bearing Flywheel Flywheel Bearing Magnet Flywheel Axle M8 5mm Small Washer M8 Nylon Locknut Crank Screw Right Crank Arm M6 x 25mm Bolt M8 x 45mm Button Bolt M6 x 18mm Button Bolt C Magnet Bracket Key No Qty HHH HH HH H RO804A Description M8 5 Washer C Magnet Motor Belt M8 x 33mm Button Screw M6 Washer M6 Nylon Locknut M6 Nut M5 Nylon Locknut M5 x 12mm Bolt M10 x 88mm Button Bolt M4 x 6mm Screw M5 x 33mm Screw M4 x 16mm Screw M4 x 25mm Screw Right Front Endcap Reed Switch Clam
33. rcising the console will automatically turn off If the pedals are not moved and the console but tons are not pressed for a few minutes the con sole will automatically turn off to conserve the batteries HOW TO USE A PRESET PROGRAM 1 Turn on the console See step 1 on page 13 2 Select one of the five preset programs Each time the console is turned on the manual mode will be selected To select a preset program press the Program but ton repeatedly until the number 1 2 3 4 or 5 appears in the upper right corner of the display PACE COACH The profiles numbered 1 through 5 on the left side of the console show the resistance and pace settings for the preset programs Bi Start the program To start the program simply begin pedalling Each preset program consists of either 20 or 30 one minute periods One resistance setting and one pace setting are programmed for each peri od The same resistance setting and or pace set ting may be programmed for consecutive peri ods During the program the resistance of the elliptical crosstrainer will automatically change as shown by the applicable profile on the console Note If the current resistance level is too high or too low you can change the resistance level by pressing the or button However when the current peri od of the program is completed the resistance level will automatically change if a different resis tance setting is programmed
34. re ten resistance levels level 10 is the most challenging These buttons are also used to enter information when a heart rate program or the watts program is selected K Program Select button This button is used to select programs and the manual mode L IFIT com button This button is used to select the iFlT com mode The indicator near the button will light when the iFIT com mode is selected To use the manual mode of the console see page 13 To use a preset program see page 14 To use a heart rate program see page 15 To use the watts program see page 16 To use an iFIT com CD or video program see page 20 To use a program directly from our Web site see page 21 As you pedal the pace indica tors will help you to keep your si power output near the target watts level The left indicator will show your actual pedalling pace The right indica tor will show a target pace As you pedal the con sole will compare your power output to the target watts level If necessary the right indicator will then change in height to prompt you to increase or decrease your pace to bring your power output closer to the target watts level When the right indicator changes in height increase or decrease your pace so that both indicators are the same height If your pace is slower than the current tar get pace the increase arrow will appear in the display if your pace is faster than the target pace the decrease arrow will appear Impo
35. rtant The target pace is intended only to provide a goal Your actual pace may be slower than the tar get pace especially during the first few months of your exercise program Make sure to pedal at a pace that is comfortable for you n Resist During the program the display will show the time remaining in the program When no time remains the program will be completed If you continue pedalling after the program is completed the dis play will continue to show your exercise feedback 5 Follow your progress with the feedback modes See step 4 on page 13 6 Measure your heart rate if desired See step 5 on page 13 7 When you are finished exercising the console will automatically turn off See step 6 on page 13 17 HOW TO CONNECT YOUR CD PLAYER VCR OR COMPUTER To use iFIT com CDs the elliptical crosstrainer must be connected to your portable CD player portable stereo home stereo or computer with CD player See pages 17 to 19 for connecting instructions To use iFIT com videocassettes the elliptical crosstrainer must be connected to your VCR See page 19 for con necting instructions To use iFIT com programs directly from our Web site the elliptical crosstrainer must be connected to your home computer See page 19 for connecting instructions HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below If your CD player has only
36. set button for about six seconds When the informa tion mode is select ed an E for English miles or an M for metric kilometres will appear in the dis PACE concn play To change the unit of measure ment press the button 22 Press the Display Mode button The dis play will then show the total number of hours that the ellipti cal crosstrainer has been used PACE COACH Press the Display Mode button again The display will then show the total num ber of miles or kilo metres pedalled PACE coacn To exit the information mode press the On Reset but ton again Hold the lower end of the left Handlebar Leg 79 inside of the left Front Spring Bracket 17 Apply a generous amount of grease to an M10 x 78mm Button Bolt 27 Attach the left Handlebar Leg to the left Front Spring Bracket 17 with the Button Bolt two M10 Washers 38 and an M10 Nylon Locknut 29 Do not over tighten the Nylon Locknut the left Handlebar Leg must be able to pivot freely Attach the right Handlebar Leg 79 to the right Front Spring Bracket 17 in the same way Refer to step 6 Tighten the M8 x 45mm Button Bolts 50 in the Handlebar Legs 79 Refer to step 3 Tighten the M10 x 88mm Button Bolt 63 Identify the Left Pedal 13 Attach the Left Pedal to the left Pedal Spring 14 with an Adjustment Bolt 20 an M10 Washer 38 an M10 Split Washer 70 and an A
37. t period If pro gram 7 is selected the resistance will not change unless the target heart rate setting is changed Pressing the and buttons will change the target heart rate setting As you pedal the pace indicators will help you to keep your heart rate near the cur rent target heart rate The left indicator will show your actual pedalling pace The right indica tor will show a target pace When you hold the handgrip pulse sensor or wear the chest pulse sensor the console will compare your heart rate to the current target heart rate If necessary the right indicator will then change in height to prompt you to increase or decrease your pace to bring Scan Resist
38. ut In addition the console features two heart rate pro grams that change the pedalling resistance and prompt you to vary your pace to keep your heart rate near a target heart rate as you exercise And a unique watts program changes the pedalling resistance and 11 prompts you to vary your pace to keep your power output near a target level The console also features iFIT com interactive technol ogy Having iFIT com interactive technology is like hav ing a personal trainer in your home Using a stereo audio cable available at electronics stores you can connect the elliptical crosstrainer to your home stereo portable stereo computer or VCR and play special iFIT com CD and videocassette programs iFIT com CDs and videocassettes are available separately iFIT com CD and videocassette programs automatical ly control the elliptical crosstrainer as a personal train er coaches you through every step of your workout High energy music provides added motivation To pur chase iFIT com CDs and videocassettes visit our Web site at www iconeurope com With the elliptical crosstrainer connected to your com puter you can also go to our Web site at www iFIT com and access programs directly from the internet Explore www iFIT com for more information CONSOLE DESCRIPTION See the drawing on page 11 Note If there is a thin sheet of clear plastic on the console remove it A Exercise feedback display This display features seven
39. utions Various factors may affect the accuracy of heart rate readings The pulse sensors are 3 Place the elliptical crosstrainer on a level intended only as exercise aids in determin surface with a mat beneath it to protect the ing heart rate trends in general floor or carpet Keep the elliptical crosstrain er indoors away from moisture and dust 10 Keep your back straight when using the ellip tical crosstrainer do not arch your back 4 Inspect and properly tighten all parts regu larly Replace any worn parts immediately 11 If you feel pain or dizziness at any time whilst exercising stop immediately and 5 Keep children under 12 and pets away from begin cooling down the elliptical crosstrainer at all times 12 When you stop exercising allow the pedals 6 The elliptical crosstrainer should not be used to slowly come to a stop by persons weighing more than 115 kg 250 Ibs 13 The elliptical crosstrainer is intended for home use only Do not use the elliptical 7 Wear appropriate exercise clothes when crosstrainer in a commercial rental or insti using the elliptical crosstrainer Always wear tutional setting athletic shoes for foot protection 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 lems Read all instructions before using ICON assumes no responsibility for personal injury or
40. workout Your maximum heart rate is estimated by subtracting your age from 220 For example if you are 25 years old your maximum heart rate is 195 beats per minute Heart rate program 7 is designed to keep your heart rate near a target heart rate that you choose Follow the steps below to use a heart rate program 1 Turn on the console See step 1 on page 13 A Select one of the two heart rate programs Each time the console is turned on the manual mode will be selected To select a heart rate program press the Program Select button repeatedly until the num ber 6 or 7 appears in the upper right corner of the display The profiles numbered 6 and 7 on the right side of the console show the resistance settings for the heart rate programs 3 Enter your age or a target heart rate If you selected program 6 the word AGE and the current age setting will flash in the display see the drawing above Press the or button repeatedly to enter your age Once you have entered your age your age will be saved in mem ory until the batteries are replaced If you selected program 7 the letters PLS and a target heart A rate setting of L 70 beats per PACE COACH minute will flash in the display Press the or button repeatedly to change the target heart rate setting if desired The target heart rate setting can be from 70 to 170 beats per minute t Hold the handgrip pulse sensor or
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