HealthRider HRCR9155.0 User's Manual
Contents
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3. HOUS ur 18109 1exoeJg 14D INN 8IN dut quiessy 1eqa pueH 9 4 uu 99 awe yeas awe uondiioseg rTP Sere SHO KH ANS cor NS co ENS Se SK NO ON CO st 10 OR OD ON Kay 14 0 SG L 6HOWUH I9POIN 9NIMVHG Q3G0 1dX3 15 ORDERING REPLACEMENT PARTS To order replacement parts see the front cover of this manual To help us assist you please be prepared to give the following information the MODEL NUMBER of the product HRCR9155 0 the NAME of the product HealthRider exerciser the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the part s see the PART LIST and the EXPLODED DRAWING on pages 14 and 15 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 authorized 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 an
4. Hold the Front Cover Panel 34 against the Main Frame 1 in the indicted location Press four Fastener Bases 45 and four Fastener Pins 57 into the Front Cover Panel and the Main Frame Lubricate a Frame Axle 13 Attach the Handlebar Swing Arm 5 to the Main Frame 1 with the Frame Axle two Rubber Washers 51 and two Axle Fasteners 56 Note If the ends of the Frame Axles 13 are internally threaded the Axle Fasteners 56 will be bolts if the ends are externally threaded the Axle Fasteners will be acorn nuts see the part identification chart on page 4 5 Push the Magnet Bracket 36 into the hole in the Pedal Frame 4 Lubricate a Frame Axle 13 Attach the Pedal Frame 4 to the Main Frame 1 with the Frame Axle 13 two Rubber Washers 51 and two Axle Fasteners 56 6 Hold the Left Side Shield 21 against the left side of the Seat Frame 2 in the indicated location Press three Fastener Bases 45 and three Fastener Pins 57 into the Left Side Shield and the Seat Frame Attach the Right Side Shield 22 not shown in the same way 7 Have another person hold the Long Link Arm 10 and the Short Link Arm 11 and align the holes near the ends of the Link Arms Place two Plastic Washers 49 between the holes in the Link Arms Attach the Seat Swing Arm 5 to the Long Link Arm 10 and the Short Link Arm 11 with an M8 x 35mm Bolt 17 and an M8 Nylon Jam Nut 7 8 Place the Seat 20
5. of the part from the PART LIST on page 14 The num ber after the parentheses is the quantity needed for assembly Note Some parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached Tighten all parts as you assemble them unless instructed to do otherwise Make sure that all parts are oriented as shown in the drawings Assembly requires two adjustable wrenches not included Assembly will be more convenient if you have a rubber mallet and a socket set or a set of open end or closed end wrenches Plastic Washer 49 2 M6 Flat Washer 55 4 Rubber Washer 5 Ofm OD OD M6 Nylon Locknut 54 4 Axle Fastener 56 4 M8 Nylon Jam Nut 7 either Bolts OR un Nuts DURER M6 x 62mm Bolt 53 4 M8 x 35mm Bolt 17 1 Frame Axle 13 2 Internal Thread nn Frame Axle 13 2 External Thread M8 x 120mm 52 1 Before beginning assembly make sure that you have read and understand the information on page 4 Attach one of the Stabilizers 31 to the Main Frame 1 with two M6 x 62mm Bolts 53 two M6 Flat Washers 55 and two M6 Nylon Locknuts 54 Do not tighten the Nylon Locknuts yet Attach the other Stabilizer 31 to the Main Frame 1 with two M6 x 62mm Bolts 53 two M6 Flat Washers 55 and two M6 Nylon Locknuts 54 Tighten the four Nylon Locknuts used in steps 1 and 2
6. on the Frame 2 Slide the Seat Washer 38 onto the Seat Knob Bolt 43 and then tighten the Seat Knob 37 onto it Slide the Weight Bracket 8 onto the Seat Frame 2 so that it slants away from the HealthRider exerciser Align the holes in the Weight Bracket with the ones in the end of the Frame Insert the M8 x 120mm Bolt 52 through the Weight Bracket and the Frame and secure it with an M8 Nylon Jam Nut 7 10 11 Depress the two buttons on the sides of the Handlebar Assembly 6 with your thumb and fore finger Insert the Handlebar Assembly 6 into the Handlebar Swing Arm 5 Make sure that the but tons protrude through one of the two sets of holes in the Handlebar Swing Arm Note The upper holes offer lower workout resistance the lower holes offer higher resistance Buttons Slide the Console 35 fully onto the Main Frame 1 as shown in inset drawing A Press down on the Console as shown in inset drawing B until it snaps into place Remove the battery cover from the Console 35 Insert two AA batteries into the Console making sure that the negative ends of the batteries marked are touching the springs in the battery compart ment Note Alkaline batteries are recommended Reattach the battery cover to the Console 35 Battery 12 Make sure that all parts are properly tightened To protect the floor or carpet from damage p
7. T ROLL As your strength increases you ll want to challenge yourself by toning your forearms even more Use the wrist roll with either a close or wide overhand grip As you pull the handlebar toward your stomach roll your knuckles for ward with a smooth motion Muscles affected Forearm Flexors CENTER POST GRIP Grip the center post high with one hand above the other Perform ten rep etitions Change your hand positions and perform the same number of rep etitions For greater emphasis try one hand at a time Muscles affected Biceps and Chest MI TOES STRAIGHT Place the balls of your feet in the centers of the pedals Push with your toes pointed forward and then pull your feet back with your toes up and your heels down This tones your lower legs Start with just a few minutes per session and gradually increase with each workout Muscles affected Shins and Calves TOES TURNED The direction that your toes are turned will vary the effect of your workout If your toes are turned slightly inward while pointing and flexing this will emphasize your outer calves If your toes are turned slightly outward while pointing and flexing this will emphasize your inner calves You can also turn your toes outward and open your knees to tone your inner thighs Regardless of which toe position you choose always keep your kneecaps in line with your toes Muscles affected Calves and Thighs 6 UPPER BODY EMPHASIS Place y
8. d 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 ICON 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 limitations 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 r
9. e is enough clear ance around the HealthRider exerciser to 10 The decal shown on page 3 has been placed mount dismount and use it on the HealthRider exerciser If the decal is missing or if it is not legible please call the 5 Regularly inspect and tighten all parts of the toll free telephone number on the front cover HealthRider exerciser of this manual and order a free replacement decal Apply the decal in the location shown 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 HealthRider is a registered trademark of ICON IP Inc 2 BEFORE YOU BEGIN Thank you for selecting the new HealthRider exercis er The HealthRider exerciser offers a unique form of low impact exercise that uses both the upper body and the lower body for greater cardiovascular benefits and increased toning For your benefit read this manual carefully before you use the HealthRider exerciser If you have questions after reading this manual see the front cover of this manual To help us assist you please note the product model number and serial number before calling The model number is HRCR9155 0 Handlebar Center Post Console Upper Pedals Th
10. e serial number can be found on a decal attached to the HealthRider exerciser see the front cover of this manual To avoid a registration fee for any service needed under warranty you must register the HealthRider exerciser at www healthriderservice com registra tion Before reading further please familiarize yourself with the parts that are labeled in the drawing below 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 Keep body clothing and hair free and clear of all moving parts User weight must not exceed 250 pounds Replace label if damaged illegible or removed Padded Seat Seat Knob beneath Seat Weight Collar Weight Tube Weight Lower Pedal Weights are not included ASSEMBLY To hire an authorized service technician to assemble the HealthRider exerciser call toll free 1 800 445 2480 Before beginning assembly carefully read the following information and instructions Assembly requires two persons Place all parts in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Read each assembly step before you begin To identify small parts see the part identification drawings below The number in parentheses below each drawing is the key number
11. each down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for both legs Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for both legs To cause further stretching of the achilles ten dons bend your back leg as well Stretches Calves achilles ten dons 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 but tocks as possible Hold for 15 counts then relax Repeat 3 times for both legs Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 13 enueui siu JO J9A09 eui eos sued
12. elative ly low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohyarate calories for ener Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust your pace until your heart rate is near the lowest number in your training Zone as you exercise 12 Maximum Fat Burning For increased fat burning adjust your pace until your heart rate is near the middle number in your training Zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust your pace until your heart rate is near the high est number in your training zone HOW TO MEASURE YOUR HEART RATE To measure your heart rate first exer cise for at least four minutes Then stop exercising and place two fingers on your wrist as shown Take a six second heartbeat count and multiply the result by 10 to find your heart rate For example if your six second 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 exercis
13. ights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 228098 R0505B Printed in China 2005 ICON IP Inc
14. ing Adjust your pace until your heart rate is at the desired level WORKOUT GUIDELINES Each workout should include the following three parts A warm up lasting 5 to 10 minutes Begin with slow controlled stretches and progress to more rhythmic stretches to increase the body temperature heart rate and circulation in preparation for strenuous exercise See SUGGESTED STRETCHES on page 13 Training zone exercise consisting of 20 to 30 min EXERCISE FREQUENCY utes of exercising with your heart rate in your training zone see the chart on page 12 To maintain or improve your condition plan three workouts each week with at least one day of rest A cool down with 5 to 10 minutes of stretching between workouts After a few months of regular exer Thorough stretching offsets muscle contractions and cise you may complete up to five workouts each other problems caused when you stop exercising sud week if desired denly Stretching for increased flexibility is also most effective after exercising A proper cool down should The key to success is make exercise a regular and leave you relaxed and comfortably tired enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you r
15. lace a mat under the HealthRider exerciser ADJUSTMENT AND OPERATION DESCRIPTION OF THE CONSOLE The console offers five modes that provide instant exercise feedback Time This mode displays the elapsed time Note If you stop exercising for a few seconds the Time mode will pause Reps Min This mode displays your exercise pace in repetitions per minute e Reps This mode displays the total number of repe titions you have completed up to 9 999 Calories This mode displays the approximate num ber of calories you have burned Scan This mode displays the Time Reps Min Reps and Calories modes for a few seconds each in a repeating cycle HOW TO OPERATE THE CONSOLE 1 To turn on the power press the console button or simply begin exercising 2 Select the desired mode TIME l REPS REPS MIN CALORIES AUTOMATIC SELECT ON OFF RESET To select the Time Reps Min Reps or Calories mode press the console button repeatedly until an arrow points to the name of the desired mode Make sure that the Scan mode is not selected To select the Scan mode press the console button repeatedly While the Scan mode is selected an arrow will show which mode is currently displayed To reset the Time Reps and Calories modes to zero hold down the console button for a few sec onds 3 The console has an auto off feature If the pedals are not moved and the console butto
16. n is not pressed for a few minutes the power will turn off automatically to conserve the batteries ADJUSTING THE SEAT To adjust the posi tion of the seat loosen the knob under the seat move the seat to the desired posi tion and then retighten the knob To determine if the seat is properly adjusted sit on the seat and pull the handlebar as close as possible to your stomach Your legs should be almost straight with your knees bent slightly ADDING AND REMOVING WEIGHT The HealthRider exerciser features a weight bar that lets you increase the intensity of your exercise by adding weights not included To add weights first remove the weight collars from the weight bar Slide the desired amount of weight onto the weight bar and reattach the weight collars Note Place equal amounts of weight on both sides of the weight bar The combined weight of the user and added weights should not exceed 300 pounds Collar CHANGING THE POSITION OF THE HANDLEBAR To exercise the muscles of the lower body the position of the han dlebar can be changed Remove the Swing Arm Cap 28 from the Wheel Swing Arm 3 Next press the Snap Buttons 46 and slide the Handlebar Assembly 6 out of the Handlebar Swing Arm 5 Press the Snap Buttons again and insert the Handlebar Assembly into the Wheel Swing Arm 3 Make sure that the Snap Buttons snap into the holes in the Wheel Swing Arm Press the Swing Arm Cap 28 onto
17. ocations shown at the right Make sure to apply oil to both sides of the HealthRider exerciser Apply Oil 11 CONDITIONING GUIDELINES A WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems The following general guidelines will help you to plan your exercise program Remember that proper nutri tion 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 cardiovascular aerobic exercise 165 155 145 140 130 125 15 103 145 138 130 125 118 110 125 120 115 110 105 95 90 20 30 40 50 60 70 80 To find the proper heart rate for you first find your age at the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your training zone The lower two numbers are recommended heart rates for fat burning the highest number is the recommend ed heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a r
18. our feet on the upper pedals and choose any grip Muscles affected Arms Upper Back and Chest LOWER BODY EMPHASIS Grip the center post low and place your feet on the lower pedals For more emphasis on the stomach tighten your abs and pull them in Muscles affected Abdomen Legs and Lower Back 10 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the HealthRider exerciser regularly The HealthRider exerciser can be cleaned with a soft damp cloth do not use solvents To prevent damage to the console keep liquid away from the console and keep the console out of direct sunlight When storing the HealthRider exerciser remove the batteries from the console HOW TO REPLACE THE BATTERIES If the display of the console becomes dim the AA batteries should be replaced Remove the battery cover from the console and remove the old batteries Insert two AA batteries into the console Battery making sure that the negative ends of the batteries marked are touching the springs in the battery compartment Note Alkaline batteries are recommended Reattach the battery cover to the console AR Batteries Console HOW TO LUBRICATE THE HEALTHRIDER EXERCISER Every three months a small amount of light multi purpose oil should be applied to the HealthRider exerciser Apply a few drops of oil between the axle caps or axle fasteners and the frame in the l
19. the Handlebar Swing Arm 5 PROPER EXERCISE FORM ach or rib cage as possible If you are new to exercise don t extend the bar too far forward for The following tips are provided to help you get the the first few weeks of your exercise program As most from your exercise routine your back becomes stronger and more flexible allow the handlebar to travel farther forward for Always start each exercise session in the increased range of motion standard workout position to warm up Change grip positions thumb positions and toe You should be able to feel yourself pivot or bend positions often to add variety endurance and bal from the hip not from the back Don t round your ance to each workout back as the bar moves forward Always place the balls of your feet in the centers Always bring the handlebar as close to your stom of the pedals We recommend that you begin every exercise session in this position As a warm up it provides a balanced workout emphasizing both your upper body and your lower body Vary the emphasis by pulling more with your arms or pushing more with your legs Keep your back vertical and straight at all times You can also vary your hand grip to target certain muscle groups For example a wide overhand grip will target your shoulders a close overhand grip shown will target your triceps and a close underhand grip will target your biceps Muscles affected Major Muscle Groups WRIS
20. yan geet RR wa RR 15 ORDERING REPLACEMENT PARTS Back Cover EIMITED WARRANTY IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the HealthRider exerciser 1 Read all instructions in this manual and all 6 The HealthRider exerciser should not be warnings on the HealthRider exerciser before used by persons weighing more than 250 using the HealthRider exerciser pounds The total weight of the user and added weights not included should not 2 It is the responsibility of the owner to ensure exceed 300 pounds that all users of the HealthRider exerciser are adequately informed of all precautions 7 Keep children under the age of 12 and pets away from the HealthRider exerciser at all 3 The HealthRider exerciser is intended for times home use only Do not use the HealthRider exerciser in a commercial rental or institu 8 When exercising do not wear loose clothes tional setting that could become caught on the HealthRider exerciser Always wear athletic shoes to pro 4 Keep the HealthRider exerciser indoors tect your feet away from moisture and dust Place the HealthRider exerciser on a level surface with 9 Use the HealthRider exerciser only as a mat beneath it to protect the floor or car described in this manual pet Make sure that ther
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