HealthRider HREVEL05983 User's Manual
Contents
1. OOS Gi OJ C M10 Nylon el M8 Split Locknut 26 7 Locknut 80 2 Washer 58 24 M8 Washer 81 6 Nylon Washer 11 2 M10 x 85mm Bolt 25 1 M4 x 16mm M4 x 16mm M10 x105mm Carriage Bolt 27 2 Flange Screw Screw 35 9 M8 x 108mm Button Head Bolt 79 2 Axle Screw 30 2 1 Hold the Rear Stabiliser 65 against the saddle on the rear of the Frame 1 Make sure that the Rear Stabiliser is turned so the square holes are facing away from the Frame Attach the Rear Stabiliser with two M10 x 105mm Carriage Bolts 27 and two M10 Nylon Locknuts 26 2 Turn the Resistance Control 57 counterclockwise to the minimum setting If the Resistance Control 57 is attached to the Upright 2 remove the M4 x 16mm Screw 35 Pull the bot tom of the Resistance Control away from the Upright and then slide it down to remove it 3 Lay a cloth over the front of the Frame 1 to protect it Lay the Upright 2 in the position shown Connect the Extension Wire 51 to the Reed Switch Wire 50 Next connect the Resistance Cable 57 to the Extension Cable 84 in the following way Refer to drawing A Pull up on the metal bracket and insert the tip of the Resistance Cable 57 into the wire clip on the Extension Cable 84 as shown Refer to drawing B Firmly pull the Resistance Cab2. RIDER ELLIPTICAL CROSSTRAINER Model No HREVEL05983 Serial No USER S MANUAL Serial Number Decal QUESTIONS As a manufacturer we are committed to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through our Customer Service Department Please CALL 0345 089009 Or WRITE ICON HEALTH AND FITNESS LTD Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire A CAUTION Visit our website at Read all precautions and instruc tions in this manual before using O healthrid this equipment Keep this manual www nealthriaer com for future reference new products prizes fitness tips and much more RIDER ELLIPTICAL CROSSTRAINER TABLE OF CONTENTS IMPORTANT PRECAUTIONS Li 3 BEFORE YOU BEGIN x aai ataga iria ed ir dn nin 4 ASSEMBLY rere reaa E E E A Sea eta een fe nda anes aha eee a ee 5 HOW TO USE THE ELLIPTICAL CROSSTRAINER 0 0 c eee ete 10 MAINTENANCE AND TROUBLE SHOOTING LL 14 CONDITIONING GUIDELINES LL 15 PARES RRA iol 18 EXPLODED DRAWING sci eu dd peewee ews EN Paws Deda Vee a de ei Paw be oe eee E 19 HOW TO ORDER REPLACEMENT PARTS 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 bef
3. shown For the most accurate heart rate reading continue to hold the contacts for about 15 seconds Make sure that your hands are positioned as described above and that you are not moving your hands excessively or squeezing the metal contacts too tightly To turn off the power simply wait for about six minutes If the pedals are not moved and the console buttons are not pressed for six minutes the power will turn off automatically HOW TO SELECT KILOMETRES OR MILES The console can display distance and speed in either kilometres or miles If a KPH appears in the display dis tance and speed will be shown in kilometres if a KPH does not appear distance and speed will be shown in miles To change the unit of measure ment first remove the four indicated screws from the con sole Lift the console a few inches and turn it over be care ful not to pull on the wires Next locate the small switch on the back of the Screws console Slide the switch up or down to change the unit of measurement Reattach the console with the four screws be careful not to pinch any of the wires MAINTENANCE AND TROUBLE SHOOTING Inspect and tighten all parts of the elliptical crosstrainer HOW TO LEVEL THE ELLIPTICAL CROSS regularly Replace any worn parts immediately TRAINER For smooth If the elliptical operation of Incline crosstrainer the elliptical does n
4. the MI KM Distance This mode shows the distance you handlebar as you exercise have strided in kilometres or miles Lap This mode shows the number of laps you have completed One lap equals 0 25 kilometres or miles A Calorie This mode shows the approximate number of calories you have burned II Scan This mode displays the above five modes for 5 seconds each in a repeating cycle Y Pulse This mode shows your heart rate when the pulse monitor is used See step 5 on page 13 11 HOW THE PACER PROGRAMS OPERATE Select one of the three pacer programs or the manual mode When you use a pacer program two To select one columns of bars will of the pacer Program Indicator appear in the dis programs n sli play The left col repeatedly mon umn represents a press the pro LIL LI LI PIS target pace and the gram button P gt MI KM right column shows The program E your actual exercis l e indicator will Program Button P l ing pace The target pace will change periodically dur show which LL mM y ing the program as the target pace changes simply program you adjust your exercising pace to keep both columns at have selected the same height Important The target pace is a To select the goal pace Your actual pace may be slower than the manual mode press the program button until the target pace especially during the first few months program indicator disappear
5. er Service Department at 0345 089009 To help us assist you please note the product model number and serial number before calling The model number is HREVEL05983 The serial number can be found on a decal attached to the HealthRider E330 see the front cover of this manual for the location of the decal Before reading further please look at the drawing below and familiarise yourself with the parts that are labelled Rack Upper Body Arm Handlebar with Pulse Sensor Console Resistance Control Pedal Arm Incline Frame Incline Bracket RIGHT SIDE Pedal 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 If assistance is needed please call our Customer Service Department at 0345 089009 Assembly requires the following tools the included allen wrench a phillips screwdriver an adjustable spanner JA a rubber mallet and pliers gt _ gt A During assembly use the drawings below to identify the small parts used in assembly The number in parenthe sis below each drawing refers to the key number of the part from the PART LIST on page 18 The second num ber refers to the quantity used in assembly Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre assembled
6. es achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees out ward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 16 NOTES PART LIST Model No HREVEL05983 RO500A Key Key No Qty Description No Qty Description 1 1 Base 49 1 Console Base 2 1 Upright 50 1 Reed Switch Wire 3 1 Left Pedal Arm 51 1 Extension Wire 4 1 Right Pedal Arm 52 1 Reed Switch Bracket 5 1 Incline Frame 53 6 Plastic Tie 6 2 Crank Arm 54 1 Reed Switch Clamp 7 2 Upper Body Arm 55 1 Magnet 8 1 Large Pulley 56 2 Pulse Grip 9 2 Frame Bearing 57 1 Resistance Control Cable 10 1 Nylon Spacer 58 3 M8 Split Washer 11 3 Nylon Washer 59 2 Bumper 12 1 Idler Bracket 60 1 Upright Cap 13 1 Pulley 61 2 3 4 Axle Cap 14 2 Idler Bearing 62 2 2 x 3 Cap 15 1 3 8 Washer 63 4 1 x 2 Cap 16 1 3 8 x 1 Screw 64 2 3 1 2 Round Cap 17 2 3 8 Flat Washer 65 1 Rear Stabiliser 18 2 Grip 66 1 Hook 19 1 Axle 67 2 3 8 Nylon Jam Nut 20 2 Plastic Handlebar Sleeve 68 1 1 4 Eyebolt 21 2 Chrome Tube 69 1 M8 Shoulder Bol
7. incline bracket To lower the incline frame first lift the incline frame slightly Next push the incline bracket toward the upright and lower the incline frame onto the sta biliser I Upright Incline Bracket V Crossbar lt gt Incline Frame Stabiliser USING THE UPPER BODY ARMS The upper body arms are designed to give you a total body workout As you exercise hold the upper body arms and move your arms forward and back in order to work your arms back and shoulders DESCRIPTION OF THE CONSOLE The innovative console offers a manual mode and three pacer pro grams The pacer programs are designed to help you reach specific exercise goals by pacing your exer cise You can choose from a sta mina building Interval program an Aerobic pro gram and a spe cial Fat Burn pro gram As you exercise seven monitor modes will provide continuous exercise feedback The monitor modes are described below T 0900000 gyg us o 1 4 MI 400 M 000000 1 L El Speed This mode shows your exercising pace in kilometres or miles per hour see HOW TO SELECT KILOMETRES OR MILES on page 13 Time lf you select the manual mode this mode will show the elapsed time If you select one of the three pacer programs this mode will count down the time remaining in the program If you want to exercise only your lower body hold
8. le 57 and slide it into the metal bracket on the Extension Cable 84 as shown Refer to drawing C Using pliers squeeze the prongs on the upper end of the metal bracket together Metal 4 Bracket og 4 Align the two holes in the front of the Upright 2 with the two welded bolts on the front of the Frame 1 Carefully push the Reed Switch Wire not shown into the Upright until there is no slack Next pivot the Upright 2 about halfway to the vertical position whilst guiding the metal bracket on the Extension Cable not shown into the Upright Once the top edge of the metal bracket is inside the Upright pivot the Upright to the vertical position so it rests on the four welded bolts on the Frame 1 Be careful to avoid pinching the wires Tighten an M10 Nylon Locknut 26 onto each welded bolt Refer to assembly step 2 Insert the tab on the Resis tance Control 57 into the Upright 2 Next press the bottom of the Resistance Control against the Upright Tighten the M4 x16mm Screw 35 into the Resistance Control and the Upright 5 Attach the Incline Bracket 24 to the lower end of the Upright 2 with the M10 x 85mm Bolt 25 and an M10 Nylon Locknut 26 Do not overtighten the Nylon Locknut the Incline Bracket must pivot easily 6 Slide an M8 Split Washer 58 and an M8 Washer 81 onto an Axle Screw 30 Tighten the Axle Screw into one end of the Incline Axle 29 Next apply a small a
9. led information obtain a reputable book or consult your physician 44 WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over the age of 35 or persons with pre exist ing health problems EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide For effective exercise your heart rate should be maintained at a level between 70 and 85 of your maximum heart rate as you exercise This is known as your training zone You can find your training zone in the table below Training zones are listed according to age and physi cal condition CONDITIONED TRAINING ZONE BEATS MIN 133 162 132 160 130 158 129 156 127 155 125 153 124 150 122 149 121 147 119 145 118 144 117 142 115 140 UNCONDITIONED TRAINING ZONE BEATS MIN 138 167 136 166 135 164 134 162 132 161 131 159 129 156 127 155 126 153 125 151 123 150 122 147 120 146 Burning Fat To burn fat you must exercise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to u
10. lly feed the wires down into the Upright 2 Attach the Console Base 49 to the Upright with four M4 x 16mm Screws 35 Be careful to avoid pinch ing the wires 9 Identify the Left Pedal Arm 3 which has an L sticker on it Be careful not to confuse the Left Pedal Arm with the Right Pedal Arm not shown look at the position of the round tube in the inset drawing to identify the Left Pedal Arm Next identify the Left Pedal 41 which has the letter L molded onto the bottom Turn over the Left Pedal Arm 3 as shown Insert the three plastic posts on the Left Pedal 41 into the three indicated holes in the Left Pedal Arm Make sure that the Left Pedal is turned as shown Attach the Left Pedal with three M4 x 16mm Flange Screws 43 Attach the Right Pedal not shown to the Right Pedal Arm not shown in the same way 10 Apply grease to an M8 x 108mm Button Head Bolt 79 Slide an M8 Washer 81 onto the Bolt and insert the Bolt into the indicated side of the Left Pedal Arm 3 Be careful not to confuse the Left Pedal Arm with the Right Pedal Arm not shown look at the posi tion of the round tube to identify the Left Pedal Arm Next slide a Spacer 44 a Pedal Wheel 77 and another Spacer 44 onto the Bolt and push the Bolt through the other side of the Left Pedal Arm Next slide a Tube Spacer 82 a Chrome Tube 21 and an M8 Washer 81 onto the M8 x 108mm Button Head Bolt 79 Tighten an M8 Ny
11. lon Locknut 80 onto the Bolt Attach the other Chrome Tube not shown to the Right Pedal Arm not shown in the same way i O rs 4 pa 11 Apply a small amount of grease to the axle on the left Crank Arm 6 Slide a Nylon Washer 11 and the Left Pedal Arm 3 onto the axle on the left Crank Arm 6 Note It may be helpful to use a rubber mallet to tap these parts on Be careful not to confuse the Left Pedal Arm with the Right Pedal Arm not shown look at the position of the round tube to identify the Left Pedal Arm Next tap a 3 4 Axle Cap 61 onto the axle Attach the Right Pedal Arm not shown in the same way Round Tube 12 Refer to the inset drawing Apply a small amount of the included Teflon lubricant to a paper towel rub a thin film of the lubricant onto each of the Chrome Tubes 21 Slide an Upper Body Arm 7 onto each Chrome Tube Make sure that the Upper Body Arms are turned as shown Tap a 5 8 Axle Cap 85 onto one end of the Axle 19 Insert the Axle through one of the Upper Body Arms 7 and then through the Upright 2 Slide the other Upper Body Arm 7 onto the Axle Tap another 5 8 Axle Cap 85 onto the Axle 13 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
12. mat under the elliptical crosstrainer HOW TO USE THE ELLIPTICAL CROSSTRAINER EXERCISING ON THE ELLIPTICAL CROSSTRAINER To mount the elliptical crosstrainer hold the handlebar and step onto the pedal that is in the lowest position Next step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedal disks can turn in either direction It is recommended that you move the pedal disks in the direction shown below however to give vari ety to your exercise you may choose to turn the pedal disks in the opposite direction Pedal Disk 10 To dismount the elliptical crosstrainer wait until the pedals come to a complete stop Important The elliptical crosstrainer does not have a freewheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the lowest pedal HOW TO ADJUST THE RESISTANCE To adjust the intensity of your exercise the resistance of the pedals can be adjusted To increase the resistance turn the resistance control clockwise to decrease the resistance turn the control coun terclockwise INCLINE ADJUSTMENT The incline frame can be raised or lowered to vary the intensity of your exercise To raise the incline frame lift the end of the incline frame until the crossbar is on top of the incline bracket Make sure that the incline frame is resting securely on top of the
13. mount of the included grease to the Incline Axle Align the indicated tubes on the Incline Frame 5 with the tubes on the Base 1 Make sure that the Incline Frame is turned so the V shaped grooves are on top Insert the Incline Axle 29 through the Incline Frame and the Base Note It may be helpful to tap the Incline Axle with a rubber mallet to insert it Slide an M8 Split Washer 58 and an M8 Washer 81 onto the other Axle Screw 30 Tighten the Axle Screw into the open end of the Incline Axle 29 7 The Console 87 requires two 1 5V batteries not included Alkaline batteries are recommended To install batteries turn the console over and insert two batteries into the battery clip as shown in the inset drawing Make sure that the negative ends of the batteries marked are touching the springs in the battery clip Attach a Plastic Tie 53 to the battery clip as shown Attach the Console 87 to the Console Base 49 with four M4 x 16mm Screws 35 making sure that the indicated wires are extending from the Console Base 49 Be careful not to pinch the wires 8 Connect the Extension Wire 51 to the corresponding wire on the Console 87 Next connect the two Pulse Wires 86 to the two remaining wires on the Console 87 Note Either Pulse Wire can be attached to either wire on the Console Next connect the ground wire to the indicated hole in the Upright 2 with an M4 x 16mm Screw 35 Carefu
14. ore using the elliptical crosstrainer It is the responsibility of the owner to ensure that all users are adequately informed of all precautions Place the elliptical crosstrainer on a level surface with a mat beneath it to protect the floor or carpet Keep the elliptical crosstrain er indoors away from moisture and dust Inspect and tighten all parts regularly Replace any worn parts immediately Keep children under age 12 and pets away from the elliptical crosstrainer at all times Always hold the handlebar or the upper body arms when mounting dismounting or using the elliptical crosstrainer Wear appropriate exercise clothing when using the elliptical crosstrainer Always wear athletic shoes for foot protection The elliptical crosstrainer should not be used by persons weighing more than 250 pounds 115 kgs The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only 10 11 12 13 14 as an exercise aid in determining heart rate trends in general When you stop exercising allow the pedals to slowly come to a stop Keep your back straight when using the ellip tical crosstrainer Do not arch your back If you feel pain or dizziness whilst exercis ing stop immediately The elliptical crosstrainer is intended for in home use only Do not use it in any commer cial rental o
15. ot sit crosstrainer flat on the the incline floor one or frame should both of the be kept clean levelling pads Using a soft should be cloth and mild adjusted detergent First loosen clean dust and other residue the jam nut on each levelling from the incline pad Next frame where the wheels make contact with it Other turn the levelling pads as needed until the elliptical parts of the elliptical crosstrainer can also be cleaned crosstrainer is level When the levelling pads are in this manner Never use abrasives or solvents properly adjusted firmly retighten the jam nuts LUBRICATING THE INCLINE BRACKET PULSE SENSOR TROUBLE SHOOTING The incline e Avoid moving your hands whilst using the pulse sensor Excessive movement may interfere with heart rate readings bracket and the bolt on which it pivots should be regularly lubricat ed Apply a small amount of the included lubricant to the bolt and between the bracket and the upright Incline Do not hold the metal contacts 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 pulse sensor keep the metal contacts clean The contacts can be cleaned with a soft cloth never use alcohol abrasives or chemicals 14 CONDITIONING GUIDELINES The following basic guidelines will help you to plan your exercise program For more detai
16. r institutional setting The decal shown below is found on the ellip tical crosstrainer If the decal is missing or illigible please call our Customer Service Department at 0345 089009 to order a free replacement Apply the decal in the location shown e Misuse of this product may result in serious injury Read user s manual and follow all warnings and operating instruc tions prior to use Do not allow children on or around machine 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 Congratulations for selecting the revolutionary HealthRider E330 elliptical crosstrainer The HealthRider E330 is an incredibly smooth exerciser that moves your feet in a natural elliptical path min imising the impact on your knees and ankles And the unique E330 features adjustable resistance and incline 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 HealthRider E330 If you have addition al questions please call our Custom
17. rts contact the ICON HEALTH AND FITNESS LTD office or write ICON HEALTH AND FITNESS LTD Greenwich House 223 North Street Sheepscar Leeds LS7 2AA West Yorkshire Tel Country Code Fax 0113 2411120 When ordering parts please be prepared to give the following information e The MODEL NUMBER OF THE PRODUCT HREVEL05983 The NAME OF THE PRODUCT HealthRider E330 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 from page 18 of this manual HealthRider is a registered trademark of ICON Health amp Fitness Inc Part No 165052 RO500A Printed in China 2000 ICON Health amp Fitness Inc
18. s The programs will of your exercise program Be sure to exercise at a be selected in the following order program 1 pace that is comfortable for you Interval program 2 Aerobic program 3 Fat Burn manual mode The three graphs on the console show how the target pace Begin your workout will change during If you select the programs ed the manual During the Aerobic mode go to program P2 for step 4 If you example the target pace will gradually increase during selected one of the first half of the program and gradually decrease the pacer pro during the last half of the program Each program will grams two last for twenty minutes columns of bars will STEP BY STEP CONSOLE OPERATION appear in the display The left column will show one bar indicating a relatively slow pace The Before the console can be operated two batteries right column will show your actual exercising must be installed See assembly step 7 on page 7 pace Adjust your exercising pace until only one bar appears in the right column Each time the Follow the steps below to operate the console target pace changes during the program adjust your exercising pace to keep both columns at the 1 Turn on the power same height To turn on the Follow your progress with the LED track and power press the On Reset the seven monitor modes on reset button Button 1 144 or simply begin The LED track exercising The a The LED
19. se stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the low end of your training zone as you exercise 44 WARNING 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 determining heart rate trends in general 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 exercise until your heart rate is near the middle of your training zone WORKOUT GUIDELINES Each workout should include three important parts 1 a warm up 2 training zone exercise and 3 a cool down Warming up Warming up prepares the body for exercise by increasing circulation delivering more oxygen to the muscles and raising the body temperature Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up Training Zone Exercise After warming up increase the intensity of your exer cise until your heart rate is in your training zone for 20 to 30 minutes 15 Cooling Down EXERCISE FREQUENCY Finish each workout with 5 to 10 min
20. t 22 4 Chrome Tube Bushing 70 1 Adjustment Bracket 23 6 Handlebar Bushing 71 1 M4 x 63 5mm Screw 24 1 Incline Bracket 72 2 M5 x 6mm Screw 25 1 M10 x 85mm Bolt 73 7 M5 x 16mm Screw 26 9 M10 Nylon Locknut 74 1 M6 x 64mm Screw 27 2 M10 x 105mm Carriage Bolt 75 2 Levelling Pad 28 1 Belt 76 4 Pedal Bushing 29 1 Incline Axle 77 2 Pedal Wheel 30 2 Axle Screw 78 4 Pedal Wheel Bearing 31 6 Incline Bushing 79 2 M8 x 108mm Button Head Bolt 32 4 Incline Frame Cap 80 4 M8 Nylon Locknut 33 4 M5 x 25mm Screw 81 6 M8 Washer 34 1 Eddy Bracket 82 2 Chrome Tube Spacer 35 17 M4 x 16mm Screw 83 2 5 16 x 3 4 Nylon Lock Bolt 36 1 Spring 84 1 Extension Cable 37 1 Flywheel 85 2 5 8 Axle Cap 38 2 Flywheel Bearing 86 2 Pulse Wire 39 1 Flywheel Axle 87 1 Console 40 2 Pedal Disk 88 1 Side Shield Support Strip 41 1 Left Pedal 89 3 M6 Nut 42 1 Right Pedal 1 Teflon Lubricant 43 6 M4 x 16mm Flange Screw 2 Side Shield Decal 44 4 Spacer 1 Warning Decal 45 2 Wheel 1 Grease Packet 46 2 3 8 x 1 3 4 Button Head Screw 1 Allen Wrench 47 1 Left Side Shield 1 User s Manual 48 1 Right Side Shield Note indicates a non illustrated part Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts 18 ROSOOA EXPLODED DRAWING Model No HREVEL05983 19 HOW TO ORDER REPLACEMENT PARTS To order replacement pa
21. track e 00000 e entire display will represents a dis O appear for two tance of 0 25 O e seconds the console will then be ready for use kilometres or O Note If batteries were just installed the power will miles As you 000 eee o already be on exercise the indicators around the track will light one at a time until you have com pleted one lap A new lap will then begin 12 The scan meds TLC amp a Repeatedly Mode ai press the Arow SEE E y dy mode button pls until an arrow appears under the Mode scan symbol Button When the scan mode is selected the console will display the speed time distance lap and calorie modes for 5 seconds each in a repeating cycle The speed time dis tance lap or calorie mode Repeatedly press the mode button until an arrow appears below or above the desired mode symbol Make sure that there is not an arrow under the scan symbol The pulse mode To use the pulse mode see step 5 To reset the display press the on reset button Measure your heart rate if desired To use the pulse sensor place your hands on the metal con tacts Your palms must be resting on the upper contacts and your fingers must be touching the lower contacts Avoid mov ing your hands After a moment the heart shaped indicator in the display will begin to flash and your Metal Contacts 13 Turn off the power heart rate will be
22. utes of stretching To maintain or improve your condition plan three Stretching after exercise develops flexibility and helps workouts each week with at least one day of rest prevent post exercise problems between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired 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 for ward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calv
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