FitRiderX™ Workout Guide
Contents
1. A P rcehased Fron bes ccc piii eA P MM MM UM M M MEE MM LM LEE AM I E i ege IMPORTANT Before filling out the form below make sure you have the correct information Refer to the parts list to make sure you re ordering the right parts PART DESCRIPTION QUANTITY SITAND GET FIT Stay connected with Brenda www brendadygraf com 2014 Windermere Exercise Company ALL RIGHTS RESERVED WORLDWIDE United States and or International patents apply and or are pending See www staminaproducts com for details PRODUCTS INC Ee Ea This product is distributed x 2014 Stamina Products Inc 2014 07 exclusively by 0 0009 2040 N Alliance Springfield MO 65603 STAMINA PRODUCTS MADE IN TAIWAN Customer Service 1 800 375 7520 www staminaproducts com2. NOTE The RIGHT PEDAL 29 has R stamped on the end of the pedal shaft The RIGHT PEDAL 29 has right hand threads and is tightened by turning clockwise The LEFT PEDAL 28 has L stamped on the end of the pedal shaft The LEFT PEDAL 28 has left hand threads and is tightened by turning counterclockwise Thread the RIGHT PEDAL 29 into the right side of the LEG ARM 34 as shown Tighten the pedal securely The shoulder of the shaft of the RIGHT PEDAL 29 should be in contact with the LEG ARM 34 when securely tightened Repeat on the left side to attach the LEFT PEDAL 28 to the left side of the LEG ARM 34 FRONT BACK ASSEMBLY INSTRUCTIONS STEP 6 Turn the ADJUSTMENT KNOB 33 counterclockwise and pull insert the HANDLEBAR POST 36 into the LEG ARM 34 then release the ADJUSTMENT KNOB 33 to make the pin of the ADJUSTMENT KNOB 33 get into one of the adjustment holes Turn the ADJUSTMENT KNOB 33 clockwise to lock the HANDLEBAR POST 36 in position NOTE There are five different HANDLEBAR POST 36 heights Choose the one that best fits your workout needs Try the middle one first STEP 7 Attach the HANDLEBARS 39 to both ends of the CONNECTING TUBE 41 with BUTTON HEAD BOLTS M8x1 25x16mm 21 WASHERS M8 22 10 ASSEMBLY INSTRUCTIONS STEP 8 Attach the SEAT 1 to the SEAT BRACKET 3 with NYLOCK NUTS M8x1 25 5 and WASHERS M8 14 STEP 9 Install a AAA batt
3. Rear Seat Support Nylock Nut M10 x 1 5 Endcap Main Frame Bumper Ring Washer M10 Washer M8 Front Seat Support Carriage Bolt M10 x 1 5 x 126mm Carriage Bolt M8 x 1 25 x 45 5mm Linkage Bushing Linkage Bolt Button Head M10 x 1 5 x 103mm Bolt Button Head M8 x 1 25 x 16mm Arc Washer M8 Front Support Bumper Front Support Acorn Nut M10 x 1 5 Front Stabilizer Carriage Bolt M10 x 1 5 x 70mm Left Pedal Right Pedal Upright Oval Plug 25 x 50mm Bolt Button Head M10 x 1 5 x 126mm Adjustment Knob Leg Arm Sleeve Handlebar Post Foam Tube 23 x 39 x 550mm Round Plug 225 4mm Handlebar Handlebar Bushing Connecting Tube Caution Label Meter Allen Wrench 6mm Wrench Opening Wrench Assembly and Maintenance Guide Workout Instructions DVD 23 QTY ok lA lA lA lA AI AQ NO PNY NYO DN PO CO OP BN C1 NO AN LIMITED WARRANTY MODEL 25 1113 WARRANTY Stamina Products Inc warrants that this product will be free from defects in materials and workmanship under normal use service proper assembly and proper operation for a period of 90 days on the parts and one year on the frame from the date of the original purchase from an authorized retailer THIS WARRANTY SHALL NOT APPLY TO ANY PRODUCT WHICH HAS BEEN SUBJECT TO COMMERCIAL USE ABUSE MISUSE ALTERATION OF ANY TYPE OR CAUSE OR TO ANY DEFECT OR DAMAGE CAUSED BY IMPR
4. amp Notice Labels 6 FitRiderX Workout Guide 16 Hardware Identification Chart 7 Product Parts Drawing 22 Assembly Instructions 8 Pans LISE e 23 SOAGE 12 Warranty LUE 24 Maintenance ee 12 T 25 Operational Instructions 13 Fax Mail Ordering Form 27 SAFETY INSTRUCTIONS This product contains a chemical known to the State of California to cause cancer and birth defects or other reproductive harm Consult your physician before starting this or any exercise program This is especially important if you are over the age of 35 have never exercised before are pregnant or suffer from any health problem This product is for home use only Do not use in institutional or commercial applications Failure to follow all warnings and instructions could result in bodily injury and property damage To reduce the risk of serious injury read the following Safety Instructions before using the FitRiderX 1 Save these instructions and ensure that other exercisers read this manual prior to using the FitRiderX for the first time 2 Read all warnings and cautions posted on the FitRiderX 3 The FitRiderX should only be used after a thorough review of the Owner s Manual Make sure that
5. 1071 Springfield MO 65801 1071 BECOME A FAN BECOME A FAN Ei E1 7 PRODUCTS INC BEFORE YOU BEGIN Thank you for choosing the FitRiderX We take great pride in producing this quality product and hope it will provide many hours of quality exercise to make you feel better look better and enjoy life to its fullest It s a proven fact that a regular exercise program can improve your physical and mental health Too often our busy lifestyles limit our time and opportunity to exercise The FitRiderxX provides a convenient and simple method to begin your journey of getting your body in shape and achieving a happier and healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the FitRiderX c Although Stamina constructs its products with the finest materials and uses the highest standards of manufacturing and quality control there can sometimes be missing parts or incorrectly sized parts If you have any questions or problems with the parts included with your FitRiderX please do not return the product Contact us FIRST If a part is missing or defective please go to staminaproducts com under the Service section and order the part needed or call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M C
6. determine if you are working out at the correct intensity use a heart rate monitor or use the table below For effective aerobic exercise your heart rate should be maintained at a level between 60 and 90 of your maximum heart rate If just starting an exercise program work out at the low end of your target heart rate zone As your aerobic capacity improves gradually increase the intensity of your workout by increasing your heart rate Measure your heart rate periodically during your workout by stopping the exercise but continuing to move your legs or walk around Place two or three fingers on your wrist and take a six second heartbeat count Multiply the results by ten to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop exercising Adjust the intensity of your exercise until your heart rate is at the proper level Target Heart Rate Zone Estimated by Age Target Heart Rate Zone Average Maximum 5596 9095 of Maximum Heart Rate Heart Rate 100 8 94 153 beats per minute 170 beats per minute 91 148 beats per minute 165 beats per minute 88 144 beats per minute 160 beats per minute 5 139 beats per minute 155 beats per minute 83 135 beats per minute 150 beats per minute For cardiorespiratory training benefits the American College of Sports Medicine recommends working out within a hear
7. e Stand a couple feet away from the back of your FitRiderx e Place your left heel on top of the FitRiderX Seat Allow your left leg to extend straight while keeping both knee slightly bent Lean your upper body down towards your left leg Hold for 30 seconds switch sides and repeat 20 CALF STRETCH Back of your Lower Leg e Stand behind your FitRiderx e Place both hands on your FitRiderX seat Extend your right leg behind your left foot e Slowly bend your left leg forward keeping your right heel on the floor while pressing your hips forward Hold for 30 seconds switch legs and repeat NOTE To deepen the stretch slightly bend your right knee as you bend your left leg forward SHOULDER STRETCH Entire Shoulder area Bring your right arm across your body and hold it with your left arm either above or below the elbow Hold for 30 seconds switch arms and repeat TRICEP STRETCH Back of your Arm Extend your right arm straight overhead Grasp elbow overhead with your left hand and pull elbow back toward head Hold stretch for 30 seconds switch arms and repeat 21 PRODUCT PARTS DRAWING FRONT LJ 10 AE e x u P 22 PARTS LIST PART NAME PART gt Carriage Bolt M10 1 5 x 94mm Seat Bracket Bushing Nylock Nut M8 x 1 25 Bumper Screw Round Head M5 x 20mm
8. wiping it off with an absorbent cloth after use c A CD N O OPERATIONAL INSTRUCTIONS USING THE FITNESS METER POWER ON Handlebar movement or press the button POWER OFF Automatic shut off after four minutes of inactivity FUNCTION BUTTON Press to select the function value displays of TIME CALORIES and TOTAL COUNT Reset all functions to zero by pressing the button and holding it down for four seconds FUNCTIONS COUNT Displays the total number of strides you have taken on upper display from zero to 9999 strides SCAN Lower display automatically scans each function of TIME CALORIES and TOTAL COUNT in sequence every six seconds TIME Displays the time from one second up to 99 59 minutes CALORIES Displays the calories burned from zero to 9999 Kcal The calorie readout is an estimate for an average user It should be used only as a comparison between workouts on this unit TOTAL COUNT Displays the total accumulated number of strides you have taken from zero to 9999 strides The total accumulated strides is retained when the meter is turned off until the battery is removed NOTE The meter will shut off automatically after four minutes of inactivity All function values will be kept Press the button and hold it down for four seconds to reset all functions to zero HOW TO INSTALL AND REPLACE BATTERIES e AAA Batteries 1 Open the Battery Door on the back of the meter 2 he meter operate
9. OPER ASSEMBLY REPAIR REPLACEMENT SUBSTITUTION OR USE WITH PARTS OTHER THAN PARTS PROVIDED BY STAMINA PRODUCTS INC Commercial use includes use of the product in athletic clubs health clubs spas gymnasiums exercise facilities and other public or semipublic facilities whether or not the product s use is in furtherance of a profit making enterprise and all other use which is not for personal family or household purposes To implement this limited warranty send a written notice stating your name date and place of purchase and a brief description of the defect along with your receipt to Stamina Products Inc P O Box 1071 Springfield Missouri USA 65801 1071 or email us at customerservice staminaproducts com or call us at 1 800 375 7520 If the defect is covered under this limited warranty you will be requested to return the product or part to us for free repair or replacement at our option NO ACTION FOR BREACH OF THIS LIMITED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER THE DATE THE ALLEGED BREACH WAS OR SHOULD HAVE BEEN DISCOVERED NO ACTION FOR BREACH OF ANY IMPLIED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER DELIVERY OF THE PRODUCT TO THE PURCHASER This limited warranty is not transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY AVAILABLE TO YOU In the event that the purchaser makes any claim un
10. When calling for parts or service please specify the following number MODEL 225 1113 SWIDE SIT AND GET FIT TM OWNER S ASSEMBLY amp WORKOUT GUIDE Featuring Brenda DyGraf International Fitness Expert National Fitness Hall Of Fame Inductee Also Includes Personal Training Computer Please use this Manual 10 correctly assemble maintain and use your FitRiderx CAUTION DO NOT STAND UPRIGHT ON THE FitRiderX IT I NOT DESIGNED TO SUPPORT THE BODY WEIGHT OF AN INDIVIDUAL USE ONLY WHILE SEATED WITH BOTH FEET ON THE PEDALS DURING EXERCISE A WARNING Any exercise program can present a health risk Consult a physician before beginning an exercise program using this equipment If you feel faint or dizzy immediately discontinue use of this equipment Serious bodily injury can occur if this equipment is not assembled and used correctly Always make sure all bolts and nuts are securely tightened prior to each use Follow all safety instructions in this workout guide and manual Serious bodily injury can also occur if all instructions are not followed Always use your FitRiderX while seated with both feet on the pedals at all times The pedals can be used in a scissors motion a lateral motion a circular motion and a Skating motion to help tone and strengthen your inner and outer thighs along with your quads and calves Brenda DyGraf s FitRiderX Congratulations on your purchase of my new FitRider
11. X The FitRiderX s easy to do workout provides you with 3 very important benefits necessary for good health First it provides a cardio workout without jarring impact to your joints to help strengthen your heart and improve lung function Second it boosts your body s ability to burn fat and control excess body weight And last but not least it helps tone your body from head to toe while delivering increased strength and flexibility throughout your entire core and lower back The first time you sit on the FitRiderX you ll appreciate the large comfortable self leveling padded seat It not only helps you to workout in comfort but also protects you from unnecessary lower back strain In addition the soft rotating handles offer a variety of exercise positions to help tone your triceps biceps chest back shoulders thighs and butt And it doesn t stop there just follow my exercises in this manual to also strengthen and firm up your core without having to get down on the floor to do crunches So come on it s time to put your sneakers on and get started The new YOU is just a ride away Wishing you Great Health Love and Happiness Sincerely Brenda DyGraf TABLE OF CONTENTS Safety Instructions 3 Conditioning Guidelines 14 Before You Begin 5 Warm Up and Cool Down 15 Equipment Warning Caution
12. ance nese Serial Numbe EO lh cr cc M I gcse Date of Purchase pp mita cia E HH Cast Name T CI M o Sa icio dap RR lanes Phone Would you like to receive email information or special offers from Stamina Products Yes No If yes be sure your email address is included above ze Detach and Mail or Fax the Form Above ze TO ORDER PARTS If there are missing or damaged parts you can go to parts staminaproducts com and order those parts If you have questions please contact customer service Do not return the product To order parts by mail fill out the sheet below and fax it to 417 889 8064 The part will be mailed to your address ze Detach and Mail or Fax the Form Below ze PARTS ORDER FORM Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 MEMS M E E D ER CI DNA UE IMPORTANT We must have your phone number to process the order Phone Work Phone Date of Purchase se Model
13. d the handles Slowly return to the starting position and repeat this same movement until you are ready to change sides by placing your RIGHT hand on the top of the LEFT handlebar to work your RIGHT oblique Cool Down Stretches Stretching should be a key part of your exercise program since it helps increase flexibility and improve your range of motion It is best to stretch after you ve warmed your body up with five to ten minutes of light movements or better after you ve finished your workout As you stretch hold each position for a minimum of 30 seconds and do not bounce while stretching QUADRICEP STRETCH Front of Thigh e Stand in the front of your FitRiderX for support Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh e Stand tall and tighten your abdominal muscles to prevent your abdomen from sagging outward and keep your knees close together Hold for 30 seconds switch legs and repeat ILLIOTIBIAL BAND ITB amp OBLIQUES The band of muscle and tissue that runs along the outside of your hip thigh knee and waist e Stand in front of your FitRiderX for support Cross your left leg over your right leg at the ankle e Extend your left arm overhead reaching toward your right side You ll feel the stretch along your left hip and left oblique Hold for 30 seconds switch sides and repeat HAMSTRING STRETCH Back of the upper Thigh
14. der this limited warranty or any implied warranty the Warrantor reserves the right to require the product to be returned for inspection at the purchaser s expense to the Warrantor s premises in Springfield Missouri Return of the enclosed warranty registration card is not required for warranty coverage but is merely a way of establishing the date and place of purchase Stamina Products Inc SHALL NOT BE LIABLE FOR THE LOSS OF USE OF ANY PRODUCT LOSS OF TIME INCONVENIENCE COMMERCIAL LOSS OR ANY OTHER INDIRECT CONSEQUENTIAL SPECIAL OR INCIDENTAL DAMAGES DUE TO BREACH OF THE ABOVE WARRANTY OR ANY IMPLIED WARRANT Y This limited warranty is the only written or express warranty given by Stamina Products Inc This warranty gives you specific legal rights and you may also have other legal rights which vary from state to state ANY OTHER RIGHT WHICH YOU MAY HAVE INCLUDING ANY IMPLIED WARRANTY OR MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE IS LIMITED IN DURATION TO THE DURATION OF THIS WARRANT Y The laws in some jurisdictions restrict the rights of manufacturers and distributors of consumer goods to disclaim or limit implied warranties and consequential and incidental damages with respect thereto If any such law is found to be applicable the foregoing disclaimers and limitations of and on implied warranties and consequential and incidental damages with respect thereto shall be disregarded and shall be deemed not to have been made to th
15. e extent necessary to comply with such legal restriction 24 25 26 TO CONTACT CUSTOMER SERVICE For your convenience Stamina s customer service representatives can be reached by email at customerservice staminaproducts com or by phone at 1 800 375 7520 in the U S Our customer service representatives are available Monday through Thursday from 7 30 a m until 5 00 p m and Friday 8 00 a m until 3 p m Central Time Ey fne m ONLINE TELEPHONE FAX MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC customerservice staminaproducts com Tel 1 800 375 7520 Fax 417 889 8064 ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 Would you like to recieve email information or special offers from Stamina Products Register at contact staminaproducts com TO REGISTER YOUR PRODUCT To enact your warranty please register your product by going to register staminaproducts com Please have your product model number printed on the cover of this owner s manual and the serial number printed on the black and white sticker on your product ready If you don t have internet access you can call customer service at 1 800 375 7520 or fill out and mail the product registration form below to Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 PRODUCT REGISTRATION FORM Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 Model Number ddeepn
16. e more intense yet shorter than traditional repetition based workout making it ideal for those who don t have time for longer slower workouts BICEP CURLS Tones Arms and Shoulders Place your feet on the pedals with your hands in an underhanded grip on the outside portion of the handlebar Press your feet against the pedals contract your biceps and pull the handlebar up and towards your shoulders hen slowly release your bicep contraction as you return back to the starting position and repeat TRICEP KICK BACKS Targets Triceps Place your feet on the pedals with your hands in an overhanded grip on the outside portion of the handlebar As you press your feet against the pedals pull the handlebars back and down toward your hips Try to bring your arms as close to the side of your body as possible It s important to extend your arms as straight as possible but do not lock out your elbows Then slowly return to the starting position and repeat SQUATS Tone and Firm your Butt and Thighs Place your feet on the pedals and your hands on the top of the handlebars Pull the handlebar half way towards you and perform limited range of movements for a isolated up and down riding movement This limited range of motion really isolates the contraction in your thighs and buttocks Focus on quads doing most of the work with arms providing minimal assistance UPPER BACK Helps to improve Posture and d
17. e using mounting dismounting or assembling the FitRiderX loss of balance may result in a fall and bodily injury 15 The FitRiderX should not be used by persons weighing over 250 pounds 16 The FitRiderX should be used by only one person at a time 17 The FitRiderX is for consumer use only It is not for use in public or semipublic facilities 3 S O PRODUCTS INC Customer Service 1 800 375 7520 www staminaproducts com THANK YOU FOR PURCHASING THE FitRiderX To enact your warranty please register your product by going to register staminaproducts com To help you get started we have pre assembled most of your FitRiderX at the factory with the exception of those few parts left unassembled for shipping purposes Simply follow the few assembly instructions set forth in this manual With regular workouts you will be getting your body into shape and be on your way to achieving a happier and healthier lifestyle Should you have any questions please call our Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7 30 A M 5 00 P M Central Time Friday 8 00 A M 3 00 P M Central Time E 2 ONLINE TELEPHONE MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC customerservice staminaproducts com Tel 1 800 375 7520 Fax 417 889 8064 ATTN Customer Service www staminaproducts com P O Box
18. entral Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday Be sure to have the name and model number of the product available when you contact us Handlebar Handlebar S j Leg Arm Upright Front Stabilizer Endcap Front Support Left Pedal Handlebar Post Main Frame Adjustment Knob Upright Linkage Right Pedal Seat Rear Seat Support 25 Bumper Ring Endcap Caution Label a Endcap THE FOLLOWING TOOLS ARE INCLUDED FOR ASSEMBLY Allen Wrench 6mm Wrench 5 0 Opening Wrench EQUIPMENT WARNING CAUTION amp NOTICE LABELS This chart is provided to help identify the warning caution and notice labels the FitRiderX Please take a moment to familiarize yourself with all of the warning caution and notice labels Label is larger than actual size CAUTION LABEL 42 ACAUTION Failure to follow all warnings and instructions could result in injury or property damage Before using this product read and follow the Owners Manual and all other warnings and instructions that accompany this product Replace this caution label if damaged illegible or removed Keep others children amp pets away from equipment when in use Consult your physician before starting this or any exercise program This is especially important if you are over the age of 35 or have any pre
19. epeat SEATED ABDOMINAL CRUNCH Strengthen Abs and Entire Core Place your feet on the pedals Bend your upper body forward and place your hands in an overhanded grip on the top center portion of the handlebar As you press your feet against the pedals contract your abdominal muscles as your pull your waist towards the handles Slowly return to the starting position and repeat OBLIQUE TWIST Trims and Shapes Obliques for a firmer Waistline Place your feet on the pedals Bend your upper body forward and place your RIGHT hand in an overhanded grip on the top RIGHT side of the handlebar While remaining forward twist and lower your LEFT ELBOW toward your RIGHT knee As you press your feet against the pedals pull the handlebar towards your waist as you twist your torso and raise your LEFT elbow up and out into a straight upright position Slowly return to the starting position and repeat this same movement until you are ready to switch your LEFT hand to the handlebar and your RIGHT elbow to your LEFT knee ADVANCED LOWER BACK AND EXTERNAL OBLIQUE TWIST Helps develop Lower Back Flexibility while it strengths Oblique muscles to shape a slimmer waist Place your feet on the pedals Bend your upper body forward and place your LEFT hand in an overhanded grip on the top RIGHT handlebar As you press your feet against the pedals contract your abdominal and LEFT oblique muscles as your pull your waist up towar
20. ery into the METER 43 the battery is not included See page 13 for detailed battery installation instructions Slide the METER 43 onto the plate on the HANDLEBAR POST 36 11 STORAGE 1 To store the FitRiderX simply keep it in a clean dry place 2 To move the FitRiderX lift the FRONT STABILIZER 26 and the REAR STABILIZER on the MAIN 11 MAINTENANCE The safety and integrity designed into the FitRiderX can only be maintained when the FitRiderX is regularly examined for damage and wear Special attention should be given to the following Use a wrench to verify that the pedals are tightened securely If tightening is required remember that the left pedal has left hand threads and is tightened by turning counterclockwise Verify that all nuts and bolts are present and properly tightened Replace missing nuts and bolts Tighten loose nuts and bolts Verify that the CAUTION LABEL 42 is in place and easy to read Call Stamina Products immediately at 1 800 375 7520 for a replacement CAUTION LABEL 42 if it is missing or damaged Itis the sole responsibility of the user owner to ensure that regular maintenance is performed Worn or damaged components shall be replaced immediately or the FitRiderX removed from service until repair is made Only Stamina Products supplied components shall be used to maintain repair the FitRiderX Keep your FitRiderX clean by
21. evelop a Stronger Back Place your feet on the pedals with your hands in an overhanded grip on the outside portion of the handlebar As you press your feet against the pedals contract your upper back muscles and extend your chest forward while you pull the handles back as far as you can e Slowly return to the starting position and repeat LOWER BACK Helps develop a healthier Lower Back Place your feet on the pedals with your hands in an overhanded grip on the center portion of the handlebar You should immediately feel a nice stretch in your lower back As you press your feet against the pedals contract your back muscles and extend your chest forward as you pull the handlebar towards your chest Then slowly return to the starting position and repeat CHEST Firms and helps Lift Chest muscles Place your feet on the pedals cross your hands and grab the top center portion of the handlebar with an overhanded grip As you press your feet against the pedals squeeze your chest muscles and extend your chest forward as you pull your body into a full upright seated position Slowly return to the starting position and repeat SHOULDERS Develop Shapely Shoulders Place your feet on the pedals with your hands in an overhanded grip on the outside portion of the handlebar As you press your feet against the pedals pull the handlebars up towards your chin Slowly return to the starting position and r
22. existing health condition Always make sure all nuts and bolts are securely tightened before using this product This product should not be used by person weighing more than 250 lbs unless otherwise stated in your Owner s Manual HARDWARE IDENTIFICATION CHART This chart is provided to help identify the fasteners used in the assembly process Place the washers or the ends of the bolts or screws on the circles to check for the correct diameter Use the small scale to check the length of the bolts and screws 3 16 1 4 5 16 0 0 1 2 1 1 2 0 10 3 8 1 2 INCHES 2 1 2 3 1 2 4 1 2 5 1 2 in mm 0 100 110 120 130 140 150 20 30 40 50 60 70 80 9 C Cj MILLIMETERS length i 12 gt NOTICE The length of all bolts and screws except those with flat heads is measured from below the head to the end of the bolt PF length c or screw Flat head bolts and screws are measured from the top of the head to the end of the bolt or screw After unpacking the unit open the hardware bag and make sure that you have all the following fasteners Some fasteners may be already attached to the parts E Part Number and Description 17 21 27 14 22 25 Carriage Bolt M8 x 1 25 x 45 5 Bolt Button Head M10 x 1 5 x 103mm Bolt Button Head M8 x 1 25 x 16mm Carriage Bolt M10 x 1 5 x 70mm Nylock Nut M8x1 25 Nylock Nut M10x1 5 Was
23. her M8 Arc Washer M8 Acorn Nut M10 x 1 5 10 ASSEMBLY INSTRUCTIONS Place all parts from the box in a cleared area and position them on the floor in front of you Remove all packing materials from your area and place them back into the box Do not dispose of the packing materials until assembly is completed Read each step carefully before beginning If you are missing a part please go to staminaproducts com under the Service section and order the part needed e mail us at customerservice staminaproducts com or call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday STEP 1 Unfold the FRONT SUPPORT 24 and secure to the MAIN FRAME 11 with BUTTON HEAD BOLT M10x1 5x103mm 20 and NYLOCK NUT M10x1 5 9 STEP 2 Attach the FRONT STABILIZER 26 to the FRONT SUPPORT 24 with CARRIAGE BOLTS M10x1 5x70mm 27 and ACORN NUTS M10x1 5 25 ve KQ ASSEMBLY INSTRUCTIONS STEP 3 Position the LEG ARM 34 at the front of the MAIN FRAME 11 then insert the UPRIGHTS 30 into the MAIN FRAME 11 and secure with BUTTON HEAD BOLTS M8x1 25x16mm 21 and ARC WASHERS M8 22 STEP 4 Attach the LINKAGE 19 to the U bracket on the FRONT SEAT SUPPORT 15 with CARRIAGE BOLT M8x1 25x45 5mm 17 and NYLOCK NUT M8x1 25 5 STEP 5
24. it is properly assembled and tightened before use 4 We recommend that two people be available for assembly of this product 5 Keep children away from the FitRiderX Do not allow children to use or play on the FitRiderX Keep children and pets away from the FitRiderX when it is in use 6 It is recommended that you place this exercise equipment on an equipment mat 7 Set up and operate the FitRiderX on a solid level surface Do not position the FitRiderX on loose rugs or uneven surfaces 8 Make sure that adequate space is available for access to and around the FitRiderX 9 Before using inspect the FitRiderX for worn or loose components and securely tighten or replace any worn or loose components prior to use 10 Consult a physician prior to commencing an exercise program and follow his her recommendations in developing your fitness program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician 11 Always choose the workout which best fits your physical strength and flexibility level Know your limits and train within them Always use common sense when exercising 12 Do not wear loose or dangling clothing while using the FitRiderX 13 Never exercise in bare feet or socks always wear proper footwear such as running walking or cross training shoes that fit well provide foot support and feature non skid rubber soles 14 Be careful to maintain your balance whil
25. o this stretch 10 times Repeat the stretch with the left leg Bent Torso Pulls Bent Over Leg Stretch While sitting on the floor otand with feet shoulder have legs apart one leg width apart and lean forward straight and one knee bent as illustrated Using the Pull the chest down to touch arms gently pull the upper the thigh on the leg that is body towards the right leg bent and twist at the waist Let the head hang down Hold this position at least 10 DO NOT BOUNCE seconds Repeat 10 times Hold the position a minimum on each side of 10 seconds Repeat pulling the upper body to the left leg Do this stretch several times slowly Cool Down The purpose of cooling down is to return the body to its normal or near normal resting state at the end of each exercise session A proper cool down slowly lowers your heart rate and allows blood to return to the heart Your cool down should include the stretches listed above and should be completed after each strength training session 15 FitRiderX Workout Guide Important Safety Information 1 Always securely hold the handles throughout the entire workout Do not let go of the handles until the workout is over 2 Always keep your feet on the pedals and sit on the seat during the workout 3 Use only accessories and attachments recommended by the manufacturer The use of any attachments or accessories not recommended by the manufacturer will void the warranty and possibly cause
26. s with an AAA battery the battery is not included Refer to the illustration to install or replace the battery 69 NOTE e 1 Rechargeable batteries are not recommended Ultimate disposal of battery should be handled according to all state and federal laws and regulations 13 CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition If you have been inactive for several years or are severely overweight start slowly and increase your workout time gradually Increase your workout intensity gradually by monitoring your heart rate while you exercise Remember to follow these essentials e Have your doctor review your training and diet programs e Begin your training program slowly with realistic goals that have been set by you and your physician e Warm up before you exercise and cool down after you work out e your pulse periodically during your workout and strive to stay within a range of 60 lower intensity to 90 higher intensity of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit e f you feel dizzy or lightheaded you should slow down or stop exercising Initially you may only be able to exercise within your target zone for a few minutes however your aerobic capacity will improve over the next six to eight weeks It is important to pace yourself while you exercise so you don t tire too quickly To
27. serious personal injury or damage to you and the FitRiderX Basic Exercise Instructions There are two ways to get on your FitRiderX POSITION 1 Straddle the FitRiderX and sit the seat with your body facing the handlebars Place the center of your feet on the non slip pedals Lean forward grasp the handles and pull the handlebar towards you It s that easy to start exercising POSITION 2 e Straddle the FitRiderX with one leg on each side of the Rider with your body facing the handlebars e Grab the top center area of the handlebar and pull the bar back towards you as you lower yourself onto the seat maintain a firm grip and place your feet onto the non slip pedals Slowly lower yourself into the starting position How to get off your FitRiderX While seated with your feet on the pedals let the handle bar go all the way forward into the starting position Next place one foot at a time on the floor straddling the FitRiderX Then stand up and bring one leg over the center bar to join the other leg Basic FitRiderX Motion Exercising on the FitRiderX is as easy as 1 2 3 Just follow these three basic steps 1 Place your feet on the pedals with your hands in an overhand grip on either the center or the end of the handlebars Choose whatever hand position you feel is most comfortable 2 As you press your feet against the pedals pull the handles back as far as possible while pulling yo
28. t rate range of 55 to 90 of maximum heart rate To predict the maximum heart rate the following formula was used 220 Age predicted maximum heart rate 14 97 157 beats per minute 175 beats per minute WARM UP and COOL DOWN Warm Up The purpose of warming up is to prepare your body for exercise and to minimize injuries Warm up for two to five minutes before strength training or aerobic exercising Perform activities that raise your heart rate and warm the working muscles Activities may include brisk walking jogging jumping jacks jump rope and running in place Stretching Stretching while your muscles are warm after a proper warm up and again after your strength or aerobic training session is very important Muscles stretch more easily at these times because of their elevated temperature which greatly reduces the risk of injury Stretches should be held for 15 to 30 seconds Do not bounce Suggested Stretching Exercises Lower Body Stretch Floor Stretch Place feet shoulder width While sitting on the floor apart and lean forward open the legs as wide as Keep this position for 30 possible Stretch the upper seconds using the body as a body toward the knee on the natural weight to stretch the right leg by using your arms backs of the legs M to pull your chest to your DO NOT BOUNCE thighs Hold this stretch 10 When the pull on the back of to 30 seconds the legs lessens gradually DO NOT BOUNCE try a lower position D
29. ur upper body toward the bar 3 Bend your knees and return the handles back to the starting position and repeat 16 Exercise Duration Always start your workout on the FitRiderX with a few minutes of slow easy movements to help give your muscles time to stretch and flex And make sure you drink plenty of water and have a towel nearby when exercising If your goal is to strengthen your heart and gradually develop better stamina we suggest that you exercise a minimum of 10 minutes a day 3 times a week If weight loss is your goal then plan to workout at least 15 to 30 minutes every day or every other day depending on your body s ability to recover after exercise To keep your body s muscles alert your metabolism revved up and to put your heart rate into its optimal fat burning zone created these 10 Super Effective FitRiderX Exercises 10 Super Effective FitRiderX Exercises encourage you to try my 10 Super Effective FitRiderX Exercises that help tone your body from head to toe while burning fat and strengthening your heart Also remember that it isn t always about how fast you can do the exercises For variety suggest alternating quicker faster reps for 1 minute then slowing down and letting your body recover for 30 45 seconds then go again This new type of interval workout is call HIIT High Intensity Interval Training and the FitRiderX is an ideal way to perform this workout style HIIT workouts can b
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