USER`S MANUAL - Sears PartsDirect
Contents
1. First remove all of the screws from both side shields there are three sizes of screws in the side shields note which size of screw you remove from each hole Next loosen the M8 x 19mm Flat Head Bolt 61 and turn the Adjustment Screw 62 until the Belt 37 is tight Once the Belt is tight tighten the Flat Head Bolt Then reattach the side shields Note If you have questions regarding which screw should be in which hole see EXPLODED DRAWING B on page 19 and the PART LIST on page 17 CONDITIONING GUIDELINES A WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for individuals over the age of 35 or individuals with pre existing health problems 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 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 burn ing and cardiovasc2. batteries are installed see assembly step 8 on page 8 If there is a sheet of clear plastic on the display remove the plastic Display Decrease Button HOW TO USE THE MANUAL MODE 4 Turn on the console To turn on the console press the Increase or Decrease button or begin pedaling The pace guide will light for a moment the console will then be ready for use A Select the manual mode When you turn on the console the manual mode will be selected If you have selected a program reselect the manual mode by pressing the Program button repeatedly until no program indi cators see the drawing above appear along the left side of the display E Change the resistance of the pedals as desired As you pedal change the resis tance of the pedals by pressing the Increase and Decrease buttons There are twelve resistance levels Note After you press the but tons it will take a moment for the pedals to reach the selected resistance level di la RESIST mu mI 11 4 Follow your progress with the display The upper half of the display will show the elapsed time the distance in total revolu tions you have pedaled and the resistance level of the pedals The display will change modes every few seconds Note When a preset program is selected the display will show the time remaining in the program instead of the elapsed time The lower half of the display will show
3. of the pedals will then automatically change to the resistance level programmed for Turn on the fan if desired the next segment f l See step 6 on page 11 During the program the pace guide will prompt you to maintain the target pace programmed for When the program is finished the console each segment When one of the two lower indica will automatically turn off tors lights increase your pace when one of the two upper indicators lights decrease your pace When the center indicator lights maintain your current pace Important The pace guide is intended only to provide a goal Make sure to pedal at a pace that is comfortable for you See step 7 on page 11 14 MAINTENANCE AND TROUBLESHOOTING Inspect and properly tighten all parts of the elliptical exerciser regularly Replace any worn parts immedi ately The elliptical exerciser can be cleaned with a soft cloth and mild detergent Do not use abrasives or solvents To prevent damage to the console keep liquids away from the console and keep the console out of direct sunlight When storing the elliptical exerciser remove the bat teries from the console Keep the elliptical exerciser in a clean dry location away from moisture and dust CONSOLE TROUBLESHOOTING If the console does not function properly the batteries should be replaced To replace the batteries see assembly step 8 on page 8 HANDGRIP PULSE SENSOR TROUBLESHOOTING If the handgrip
4. your pedal ing speed in revo lutions per minute RPM and the approximate num ber of calories you have burned The display will change modes every few seconds The lower half of the display will also show your heart rate when you use the handgrip pulse sensor see step 5 Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plas tic Next hold the handgrip pulse sensor with your palms resting on the contacts When your pulse is detected the heart shaped indicator in the lower half of the dis play will flash each time your heart beats and then your heart rate will appear in the display For the most accurate heart rate reading continue to hold the handgrip pulse sensor for about 30 seconds Note If you continue to hold the hand grip pulse sensor the display will show your heart rate for about 30 seconds The display will then show your heart rate along with the other modes If your heart rate does not appear make sure that your hands are positioned as described Avoid moving your hands excessively or squeezing the metal contacts too tightly For optimal perfor mance periodically clean the metal contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts 12 G Turn on the fan if desired To turn on the fan at low speed press the Fan button To turn on the fan at high speed press t
5. EATE A CUSTOM PROGRAM The custom programs allow you to create your own workout programs and store them in memory for future use Follow the steps below to create a custom program 1 Turn on the console See step 1 on page 10 A Select a custom program To select a custom program press the Program button repeatedly until the number 7 or 8 appears along the left side of the dis play CUT m TIME HDL Begin pedaling to start the program and pro gram the desired settings Each custom program is divided into 40 one minute segments You can program one resis tance level and one target pace for each seg ment To program a resistance level for the first seg ment simply adjust the resistance of the pedals by pressing the Increase and Decrease buttons To program a target pace for the first segment simply pedal at the desired pace At the end of the first segment the program will store the current resistance level and your current pace in memory Program a resistance level and a target pace for the second segment as described above Continue exercising for up to forty minutes Press the Program button when you are finished with your workout The program you created will then be stored in memory Note If your workout is less than forty minutes long any remaining segments in the program wili be stored with the default resis tance level and target pace When the program is finished the console will t
6. ERCISER To move the elliptical exerciser stand in front of it place one foot against one of the wheels and firmly hold the upper end of the upright Pull the upright until you can move the elliptical exerciser on the wheels Carefully move the elliptical exerciser to the desired location and then lower it To decrease the risk of injury do not attempt to move the elliptical exer ciser over an uneven surface If the elliptical exerciser rocks slightly on your floor turn one or both of the leveling feet under the front stabilizer until the rocking motion is eliminated HOW TO ADJUST THE POSITION OF THE HANDLEBARS The upper body arms can be adjusted to the height that is the most comfortable for you To adjust each upper body arm first loosen the arm knob Next slide the upper body arm to the desired position and then firmly retighten the arm knob Make sure that both upper body arms are at the same height 10 HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser firmly hold the upper body arms and carefully step onto the pedal that is in the lowest position Next step onto the other pedal Push the pedals until they begin to move with a con tinuous motion Note The pedal disks can turn in either direction It is recommended that you turn the pedal disks in the direction shown below however for variety you can turn the pedal disks in the opposite direction To dismount the ell
7. M10 Nylon Locknut Star Washer M5 x 25mm Screw M6 Star Washer M4 x 12mm Flat Head Screw M10 x 60mm Button Screw Concave Spacer Leveling Foot Hex Key Grease User s Manual Note f indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 17 EXPLODED DRAWING A Model No HREL3226 0 RO107A cr P 9 8 a e VALI EN 10000 OM 7 SS 18 EXPLODED DRAWING B Model No HREL3226 0 RO1O7A HOW TO ORDER REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the MODEL NUMBER of the product HREL3226 0 the NAME of the product HEALTHRIDER H 300 elliptical exerciser the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the part s see pages 17 to 19 LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase This warranty extends only to the original purchaser ICON s obligation under this warranty is lim ited to replacing or repairing at ICON s option the product through one of its authoriz
8. Model No HREL3226 0 Serial No Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 888 922 4222 Mon Fri 6 a m 6 p m MST ON THE WEB www healthriderservice com 44 CAUTION Read all precautions and instructions in this manual before using this equipment Keep this manual for future reference PI www healthrider com new products prizes fitness tips and much more TABLE OF CONTENTS IMPORTANT PRECAUTIONS ir cae te viele ie nob e Lai aiii 3 BEFORE YOU BEGIN Fie atada tod wane dt Et TER e e on 4 ASSEMBLY roca rs A O be btn pine RIO ORI A rin 5 HOW TO USE THE ELLIPTICAL EXERCISER iii conve digo rade aai ries body sae g edd da eee ceed 9 MAINTENANCE AND TROUBLESHOOTING Li 14 CONDITIONING GUIDELINES cocido REA Gee ee peep E eee de ee e 15 PARTEIST ona se std Ada Whale at io ee dade tn 17 EXPLODED DRAWING lire a pareri meatal ede ele 18 HOW TO ORDER REPLACEMENT PARTS c 0ccesg oie emis ea Back Cover LIMITEDWARRANEY oiran Mee hale ately a ene it Pg AOA Back Cover HEALTHRIDER is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the elliptical exercis
9. e wrench GE mallet J A and rubber See the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST on page 17 The number following the key number is the quantity needed for assembly Note Some small parts may have been preassembled If a part is not found in the parts bag check to see if it has been preassembled M8 Split M8 Washer M8 Large M10 Split Wave Washer Large Wave Washer 79 4 64 4 Washer 81 2 Washer 78 4 27 2 Washer 20 4 wm N N N N Ce i ATT J AMIN ATI SAITTA MISTI Star Washer M4 x 12mm Flat M4x16mm M4 x 19mm M4x 22mm M4 x 32mm 85 6 Head Screw 88 8 Screw 60 4 Screw 68 6 Screw 66 2 Screw 67 8 M10 Nylon M8 x 19mm Patch M8 x 23mm Button M8 x 25mm Patch Locknut 59 2 Locknut 84 4 Screw 73 4 Screw 65 4 Screw 70 2 D T M10 x 50mm Carriage Bolt 75 2 M10 x 75mm Carriage Bolt 58 2 To make assembly easier read the information a on page 5 before you begin assembling the elliptical exerciser Attach the Rear Stabilizer 35 to the Frame 1 with two M10 x 75mm Carriage Bolts 58 and two M10 Nylon Locknuts 84 Press the Stabilizer Endcaps 36 onto the Rear Stabilizer 35 as shown Attach the Front Stabilizer 3 to the Frame 1 with two M10 x 76mm Button Bolts 74 two M10 Split Washers 78 two Concave Spacers 90 and t
10. eart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general If you feel pain or dizziness at any time while exercising stop immediately and cool down When you stop exercising allow the pedals to slowly come to a stop The decal shown below has been placed on the elliptical exerciser If the decal is miss ing or illegible call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARNING Misuse of this machine may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 250 pounds Replace label if damaged illegible or removed 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 property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for selecting the new HEALTHRIDER H 300 elliptical exerciser The HEALTHRIDER H 300 is an incredibly smoot
11. ed service centers All repairs for which warranty claims are made must be pre authorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON CON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitation
12. er 1 10 Read all instructions in this manual and all warnings on the elliptical exerciser before using the elliptical exerciser It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions The elliptical exerciser is intended for home use only Do not use the elliptical exerciser in a commercial rental or institu tional setting Keep the elliptical exerciser indoors away from moisture and dust Place the elliptical exerciser on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around the elliptical exerciser to mount dis mount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under 12 and pets away from the elliptical exerciser at all times The elliptical exerciser should not be used by persons weighing more than 250 pounds Wear appropriate exercise clothes while using the elliptical exerciser Wear athletic shoes for foot protection while exercising When mounting and dismounting the ellipti cal exerciser always hold the upper body arms and step onto and off the pedal that is in the lowest position Keep your back straight while using the ellip tical exerciser do not arch your back 11 12 13 14 The pulse sensor is not a medical device Various factors may affect the accuracy of h
13. es into the Console make sure that the batteries are oriented as shown by the diagram inside the battery compartment Then reattach the battery cover 9 While another person holds the Console 10 near the Upright 2 connect the Upper Wire Harness 18 to the wire harness on the Console Attach the Console 10 to the Upright 2 with four M4 x 16mm Screws 60 Be careful not to pinch the wire harnesses Attach the Water Bottle Holder 17 to the Upright 2 with two M4 x 22mm Screws 66 10 Orient a Left Upper Body Insert 12 and a Right Upper Body insert 13 as shown and press them together around the left Upper Body Leg 6 Next slide the Left Upper Body Arm 4 onto the Upper Body Inserts While another person holds the Left Upper Body Arm 4 and the Upper Body Inserts 12 13 insert an M10 x 50mm Carriage Bolt 75 through all three parts from the inside as shown Next tighten four M4 x 32mm Screws 67 and four M4 x 12mm Flat Head Screws 88 through the Left Upper Body Arm and into the Upper Body Inserts Then tighten an Arm Knob 11 onto the Carriage Bolt Attach the Right Upper Body Arm not shown to the right Upper Body Leg 6 in the same way 11 Make sure that all parts of the elliptical exerciser are properly tightened Place a mat under the elliptical exerciser to protect the floor or carpet from damage HOW TO USE THE ELLIPTICAL EXERCISER HOW TO MOVE AND LEVEL THE ELLIPTICAL EX
14. h exerciser that moves your feet in a natural elliptical path minimizing the impact on your knees and ankles Welcome to a whole new world of natural elliptical motion exercise For your benefit read this manual carefully before you use the elliptical exerciser If you have ques tions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before con Water Bottle Holder tacting us The model number is HREL3226 0 The serial number can be found on a decal attached to the elliptical exerciser see the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the elliptical exerciser at www healthriderservice com registra tion Before reading further please familiarize yourself with the parts that are labeled in the drawing below Upper Body Arm Fan Arm Knob Upright Side Shield Pedal Disk Pedal Arm Wheel Pedal RIGHT SIDE No water bottle is included ASSEMBLY To hire an authorized service technician to assemble the elliptical exerciser call toll free 1 800 445 2480 Assembly requires two persons Place all parts of the elliptical exerciser in a cleared area and remove all packing materials Do not dispose of the packing materials until assembly is completed ae Assembly requires your own phillips screwdriver X adjustabl
15. he Fan button a second time To turn off the fan press the Fan button a third time Note If the fan is turned on but the pedals do not move for thirty seconds the fan will automatically turn off to con serve the batteries Rotate the thumb tab on the right side of the fan to adjust the angle of the fan When you are finished exercising the console will turn off automatically If the pedals do not move for a few seconds the time will begin to flash in the display and the con sole will pause If the pedals do not move for a few minutes the console will turn off and the dis play will be reset HOW TO USE A PRESET PROGRAM Preset programs 1 through 6 automatically change the resistance of the pedals and prompt you to vary your pedaling pace while guiding you through effective workouts The profiles printed on the left side of the display show the resistance levels for each preset program Follow the steps below to use a preset program 1 Turn on the console See step 1 on page 10 A Select a preset program To select a preset program press the Program button repeatedly until the number 1 2 3 4 5 or 6 appears along the left side of the display When you select a preset program the display will show the length of the program PUT r TIME SLILILI ni LI CALORIE E Begin pedaling to start the program Each preset program consists of 20 or 30 one minute segments One resistance level and
16. ht 2 as shown insert the Pivot Axle PA 27 16 into the Upper Body Legs and the Upright Be careful not to damage the Upper Wire Harness 18 with the Pivot Axle Place a Wave Washer 27 on each end of the Pivot Axle 16 Then tighten an M8 x 23mm Button Screw 65 an M8 Washer 64 and a Pivot Cover 14 into each end of the Pivot Axle 6 Apply a generous amount of grease to the axle on the left Upper Body Leg 6 Then apply grease to a Large Wave Washer 20 and slide it onto the axle Apply a generous amount of grease to the Left Crank Arm 42 Then slide a Crank Arm Spacer 45 onto the Left Crank Arm Slide the Left Pedal Arm 21 onto the left Upper Body Leg 6 and onto the Left Crank Arm 42 Repeat this step for the other side of the elliptical exerciser 7 Attach the Left Pedal Arm 21 to the left Upper Body Arm 6 with an M8 x 23mm Button Screw 65 an M8 Washer 64 and a Pedal Leg Cover 23 Apply grease to a Large Wave Washer 20 and slide it onto the Left Crank Arm 42 Then attach the Left Pedal Arm 21 to the Left Crank Arm with an M8 x 25mm Patch Screw 70 and an M8 Large Washer 81 Repeat this step for the other side of the elliptical exerciser See step 3 Tighten the four M8 x 19mm Patch Screws 73 8 The Console 10 requires four D batteries not included alkaline batteries are recommended Remove the battery cover from the Console Insert four batteri
17. ing Pivot Axle Water Bottle Holder Upper Wire Harness Pedal Large Wave Washer Left Pedal Arm Right Pedal Arm Pedal Leg Cover Pedal Leg Bushing Outer Crank Arm Bushing Inner Crank Arm Bushing Wave Washer Wheel Wheel Cover Left Side Shield Right Side Shield Left Disc Right Disc Disc Cover Rear Stabilizer Stabilizer Endcap Belt Lower Wire Harness Crank Crank Bearing Crank Snap Ring Left Crank Arm Right Crank Arm Resistance Cable Crank Arm Spacer Clamp Reed Switch Wire Key No Qty 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 BOD DD wt we wt ee es es ET COMA ANMNDARHA NMNANANADAONAARAHAD N A CO IN DAN 0 R0107A Description Flywheel Flywheel Axle Flywheel Bearing C Magnet C Magnet Bracket Magnet Spring Idler Resistance Motor Flange Screw M10 x 75mm Carriage Bolt M8 Nylon Locknut M4 x 16mm Screw M8 x 19mm Flat Head Bolt Adjustment Screw M6 x 18mm Bolt M8 Washer M8 x 23mm Button Screw M4 x 22mm Screw M4 x 32mm Screw M4 x 19mm Screw M4 x 12mm Screw M8 x 25mm Patch Screw M5 x 16mm Screw M4 x 12mm Round Head Screw M8 x 19mm Patch Screw M10 x 76mm Button Bolt M10 x 50mm Carriage Bolt M6 x 38mm Bolt M6 Nut M10 Split Washer M8 Split Washer M4 x 25mm Screw M8 Large Washer M4 Washer M6 Nylon Locknut
18. iptical exerciser allow the pedals to come to a complete stop The elliptical exerciser does not have a freewheel the pedals will contin ue to move until the flywheel stops When the ped als are stationary step off the highest pedal first Then step off the lower pedal DIAGRAM OF THE CONSOLE Fan Button Program Profiles Increase Button ram nd 49 Program Button Program Indicator FEATURES OF THE CONSOLE The advanced console offers a selection of features designed to make your workouts more effective When you use the manual mode of the console you can change the resistance of the pedals with the touch of a button As you pedal the console will provide continu ous exercise feedback You can even measure your heart rate using the built in handgrip pulse sensor In addition the console features six preset programs Each program automatically changes the resistance of the pedals and prompts you to vary your pedaling pace as it guides you through an effective workout The console also offers two custom programs that allow you to create your own workout programs and store them in memory for future use To use the manual mode of the console see the instructions at the right To use a preset program see page 11 To create a custom program see page 12 To use a custom program see page 13 Before using the console make sure that
19. one target pace are programmed for each segment At the end of each segment the resistance level will flash in the display for a few seconds The resistance of the pedals will then automatically change to the resistance level programmed for the next segment Note If the resistance level is too low or too high you can override it by press ing the Increase and Decrease buttons However when the current segment ends the resistance will automatically change to the resistance level programmed for the next segment During the program the pace guide will prompt you to increase or decrease your pedaling pace When one of the two lower indicators lights increase your pace when one of the two upper indicators lights decrease your pace When the center indicator lights maintain your current pace Important The pace guide is intended only to provide a goal Make sure to pedal at a pace that is comfortable for you The display will show the time remaining in the program lf you stop pedaling for a few seconds the program will pause and the time will flash in the display To restart the program simply resume pedaling 4 Follow your progress with the display See step 4 on page 11 5 Measure your heart rate if desired See step 5 on page 11 6 Turn on the fan if desired See step 6 on page 11 When you are finished exercising the console will turn off automatically 7 See step 7 on page 11 13 HOW TO CR
20. pulse sensor does not function proper ly make sure that your hands are positioned as described in step 5 on page 11 Be careful not to move your hands excessively or to squeeze the metal contacts too tightly For optimal performance clean the metal contacts using a soft cloth never use alco hol abrasives or chemicals to clean the contacts HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted First remove all of the screws from both side shields there are three sizes of screws in the side shields note which size of screw you remove from each hole Next locate the Reed Switch 47 Turn the Flywheel 48 until the Magnet 53 is aligned with the Reed Switch Loosen but do not remove the indicated M4 x 16mm Screw 60 Slide the Reed Switch slight ly closer to or away from the Magnet and then retighten the Screw Rock the Flywheel forward and backward just enough that the Magnet passes the Reed Switch repeatedly Repeat until the console dis plays correct feedback When the Reed Switch is cor rectly adjusted reattach the side shields Note If you have questions regarding which screw should be in which hole see EXPLODED DRAWING B on page 19 and the PART LIST on page 17 HOW TO ADJUST THE BELT If you can feel the pedals slip while you are pedaling even when the resistance of the pedals is at the high est setting the Belt 37 may need to be adjusted
21. s on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 245332 R0107A Printed in China 2007 ICON IP Inc
22. ular aerobic 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 lowest number is the recommended heart rate for fat burning the middle number is the recom mended heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 16 Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest num ber or the middle number in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your e
23. urn off automatically See step 7 on page 11 The display will show the time remaining in the program If you stop pedaling for a few seconds the program will pause and the time will flash in Turn on the console the display To restart the program simply resume 1 pedaling HOW TO USE A CUSTOM PROGRAM See step 1 on page 10 DI Change the program if desired A Select a custom program If desired you can change the program while using it To change the resistance level for the current segment simply press the Increase and Decrease buttons At the end of the current seg ment the new resistance level will be stored in memory To change the target pace for the cur rent segment simply change your pedaling To select a custom program press the Program but ton repeatedly until the number 7 or 8 appears along the left side pace At the end of the current segment your of the display pace will be stored in memory You can continue exercising and changing the program for up to E Begin pedaling to start the program forty minutes Each custom program is divided into 40 one g Follow your progress with the display minute segments One resistance level and one target pace setting is programmed for each seg See step 4 on page 11 ment Measure your heart rate if desired At the end of each segment the resistance level will flash in the display for a few seconds The See step 5 on page 11 resistance
24. wo M10 Nylon Locknuts 84 Do not tighten the Nylon Locknuts yet Thread two M10 x 60mm Button Screws 89 with two M10 Split Washers 78 and two Concave Spacers 90 through the Front Stabilizer 3 and into the Frame 1 Tighten the two M10 Nylon Locknuts 84 and then tighten the Button Screws Orient a Wheel 28 so the four posts see the inset drawing are facing away from the Front Stabilizer 3 Attach the Wheel to the Front Stabilizer with an M8 Nylon Locknut 59 Next press a Wheel Cover 29 onto the posts on the Wheel Attach the other Wheel not shown in the same way While another person holds the Upright 2 near the Frame 1 connect the Upper Wire Harness 18 to the Lower Wire Harness 38 Carefully slide the Upright 2 onto the Frame 1 Be careful to avoid pinching the Wire Harnesses 18 38 Attach the Upright with four M8 x 19mm Patch Screws 73 and four M8 Split Washers 79 Do not tighten the Patch Screws yet 4 Identify the Left Pedal Arm 21 which is marked with a Sticker Attach a Pedal 19 to the Left Pedal Arm with three M4 x 19mm Screws 68 and three Star Washers 85 Attach the other Pedal not shown to the Right Pedal Arm not shown in the same way 5 Apply a generous amount of grease to the Pivot Axle 16 Then apply a small amount of grease to two Wave Washers 27 14 Grease NON While another person aligns the Upper Body Legs 6 j 64 with the Uprig
25. xercise until your heart rate is near the highest number in your training zone 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 pro gram 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 plan three work outs each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired The key to success is make exercise a regu lar and enjoyable part of your everyday life PART LIST Model No HREL3226 0 Key No Qty OMANDaARWHD ll ND a hk E ray aks als CAMA AAS POND RS ORI NS SA ot Ska ce S Description Frame Upright Front Stabilizer Left Upper Body Arm Right Upper Body Arm Upper Body Leg Upright Endcap Foam Grip Upper Body Endcap Console Arm Knob Left Upper Body Insert Right Upper Body Insert Pivot Cover Upper Body Bush
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