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MAINTENANCE AND TROUBLE-SHOOTING
Inspect and tighten all parts of the HEALTHRIDER
®
may be damaged. The HEALTHRIDER
®
can be cleaned with a soft, damp cloth. Do not use solvents. Keep liquid
away from the monitor. When storing the HEALTHRIDER
HOW TO LUBRICATE THE HEALTHRIDER
®
Every three months, a few drops of light multi-purpose
oil the axle caps or acorn nuts and the frame in the loca-
tions shown at the right. Make sure to apply oil to both
sides of the HEALTHRIDER
®
.
HOW TO REPLACE THE BATTERIES
If the display of the monitor becomes dim, the 1,5V bat-
teries should be replaced. Refer to step 3 on page 4.
CONDITIONING GUIDELINES
The following general guidelines will help you to plan
your exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
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-existing
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.The chart at the right shows rec-
ommended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
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, look above your age and
find the three numbers in light grey boxes. The three
numbers are your "training zone." The lowest number
is the recommended heart rate for fat burning; the
middle number is the recommended heart rate for
maximum fat burning; the highest number is the rec-
ommended heart rate for aerobic exercise.
regularly. Keep the monitor out of direct sunlight or the display
®
, remove the batteries from the monitor.
Apply Oil
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 your pace until your
heart rate is near the lowest number in your training
zone as you exercise.
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.
8
ADJUSTMENT AND OPERATION
DESCRIPTION OF THE MONITOR
The monitor offers four modes to provide instant exer-
cise feedback:
• Reps/Min—This
mode displays
your current
pace, in repeti-
Arrow
tions per minute.
• Time—This mode
displays the
length of time you
have exercised.
Note: If you stop
Select Button
exercising for ten
seconds or
longer, the time mode will pause until you resume.
• Count—This mode displays the total number of rep-
etitions you have completed.
• 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
simply begin exercising.
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."
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.
To reset the time and count modes to zero, hold
down the Select button for two seconds.
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.
ADJUSTING THE SEAT
The position of the
seat can be adjust-
Seat
ed to accommodate
Knob
different users. 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, but your
knees should not be locked. To adjust the seat, loosen
the knob under the seat, move the seat to the desired
position, and retighten the knob.
ADDING AND REMOVING WEIGHT FROM THE
WEIGHT TUBE
The HEALTH-
RIDER
®
features a
Weight
weight bar that lets
Bar
you intensify your
exercise by adding
Lock
Collar
weights. To add
weights, slide the
desired amount of
weight onto the
weight bar. Secure
Weight
the weights with the
lock collars. Note:
Place an equal
amount of weight on each side of the weight bar.
The total combined weight of the user and added
weights should not exceed 136 kg (300 lbs.).
PROPER EXERCISE FORM
Learning how to properly use the HEALTHRIDER
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.
5
®
is
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