user`s manual

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3. The monitor has an “auto-off” feature. If the pedals are not moved and the select button is not pressed for four minutes, the power will turn off automatically in order to conserve the batteries.

To reset the time and count modes to zero, hold down the Select Button for two seconds.

To select the scan mode, press the Select Button repeatedly until an arrow points to the word “scan.”

A second arrow will show which mode is currently displayed.

2. Select the desired mode:

To select the REPS/MIN, TIME, or COUNT mode, press the Select Button repeatedly until an arrow points to the desired mode. Make sure that there is not an arrow pointing to the word “scan.” simply begin exercising.

DESCRIPTION OF THE MONITOR

The monitor offers four modes to provide you with instant exercise feedback:

• Reps/Min—This mode displays your current pace, in repetitions per minute.

• Time—This mode displays the length of time you have exercised.

Note: If you stop exercising for ten seconds or

Arrow

Select Button longer, the time mode will pause until you resume.

• Count—This mode displays the total number of repetitions you have completed, up to 9,999. The display will then reset to zero and continue counting.

• Scan—This mode displays the reps/min, time, and count modes, for approximately 6 seconds each, in a repeating cycle.

HOW TO OPERATE THE MONITOR

1. To turn on the power, press the Select Button or

ADJUSTMENT AND OPERATION

ADJUSTING THE SEAT

The position of the seat can be adjusted to accommodate different users. To adjust the seat, loosen the knob under the seat, move the seat to the desired position, and retighten the knob. To determine if the seat is properly adjusted,

WEIGHT TUBE

The HEALTH-

RIDER ® features a weight bar that lets you intensify your exercise by adding weights. To add weights, slide the desired amount of weight onto the

Seat

Knob

Weight

Bar

Collar sit on the seat and pull the handlebar as close as possible to your stomach. Your legs should be almost straight, but your knees should not be locked.

ADDING AND REMOVING WEIGHT FROM THE

a weight bar. Secure the Weights with the Lock Collars.

Note: Place an

Weight

equal amount of weight on each side of the weight bar. The total combined weight of the user and added weights should not exceed 300 pounds.

PROPER EXERCISE FORM

Learning how to properly use the HEALTHRIDER ® is vital to the success of your exercise program. On the following pages are photographs of the positions that you can use to get the maximum benefit from the

HEALTHRIDER ® .

In addition, we offer the following tips to help you get the most from your exercise routine:

• Always start each exercise session in the standard workout position to warm up.

• You should be able to feel yourself pivot or bend from the hip—not from the back. Don’t round your back as the bar moves forward.

• Always place the ball of each foot in the centre of each pedal.

• Always bring the handlebar as close as possible to your stomach or rib cage. If you are new to exercise, don’t extend the bar too far forward for the first few weeks of your exercise program. As your back becomes stronger and more flexible, allow the handlebar to travel farther forward for increased range of motion.

• Change grip positions and toe positions often to add variety and balance to each workout.

• Your thumbs can be placed next to the first finger or wrapped around the handlebar. Use these thumb positions interchangeably during each workout session for greater forearm endurance.

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STANDARD WORKOUT POSITION

We strongly recommend that you begin every exercise session in this position. As a warm-up, it provides a balanced workout, distributing the emphasis between upper and lower body. Vary emphasis by pulling more with the arms or pushing more with the legs. Keep your back vertical and upright at all times. You should 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: All Major Muscle Groups

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WRIST ROLL

As your strength increases, you’ll want to challenge yourself by toning your forearms even more. Use the wrist roll with either the close or wide overhand grip. As you pull the handlebar toward your stomach, roll your knuckles forward in a smooth motion.

Muscles affected: Forearm Flexors

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CENTRE POST GRIP

Grip the centre post high with one hand above the other. Perform ten repetitions. Change your hand positions and perform the same number of repetitions. For greater emphasis try one hand at a time.

Muscles affected: Biceps and Chest

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TOES STRAIGHT

Place the ball of each foot in the middle of each pedal. Push with your toes pointed forward, then pull your feet back with toes up and heels down. This tones the lower legs. Start with just a few minutes per session and gradually increase with each workout.

Muscles affected: Shins and Calves

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TOES TURNED

The direction which your toes are turned will vary the effect of your workout. If your toes are turned slightly in while pointing and flexing, this emphasises the outer calves. If your toes are turned slightly out while pointing and flexing, this emphasises the inner calves. You can also turn you toes out and open your knees to tone your inner thighs. Regardless of which toe position you choose, always keep your kneecap in line with your toes.

Muscles affected: Calves and Thighs

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UPPER BODY EMPHASIS

Place your feet on the upper pedals and choose any grip.

Muscles affected: Arms, Upper Back, and Chest

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LOWER BODY EMPHASIS

Grip the centre 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

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