¨

Part No. 158798 R0999A Printed in China © 1999 ICON Health & Fitness, Inc.

Model No. HREMCR90090Serial No.

The serial number can be found inthe location shown below. Write theserial number in the space above.

CAUTIONRead all precautions and instruc-tions in this manual beforeusing this equipment. Save thismanual for future reference.

USER'S MANUAL

Serial Number Decal

Patent Pending

ORDERING REPLACEMENT PARTS

To order replacement parts, contact the ICON Fitness Lifestyle Ltd. office, or write:

ICON Fitness Lifestyle Ltd.Greenwich House 223 North Street SheepscarLeeds LS7 2AAWest Yorkshire

Tel: Country Code: 0345-089009Fax: 0113-2411120

To help us assist you, please be prepared to give the following information:

¥ The MODEL NUMBER of the product (HREMCR90090)

¥ The NAME of the product (HEALTHRIDER¨ SPORT RIDER)

¥ The PART NUMBER of the PART (see pages 14 and 15 of this manual)

¥ The DESCRIPTION of the PART (see pages 14 and 15 of this manual).

HEALTHRIDER¨ is a registered trademark of ICON Health & Fitness, Inc.

QUESTIONS?As a manufacturer, we are com-mitted to providing completecustomer satisfaction. If youhave questions, or if there aremissing or damaged parts, wewill guarantee complete satis-faction through our CustomerService Department.

Please CALL:0345-089009

Or WRITE:ICON Fitness Lifestyle Ltd.Greenwich House223 North Street SheepscarLeeds LS7 2AAWest Yorkshire

Visit our website at

www.healthrider.comnew products, prizes,

fitness tips, and much more!

2

TABLE OF CONTENTS

IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4ADJUSTMENT AND OPERATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8MAINTENANCE AND TROUBLE-SHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11CONDITIONING GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .12PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover 7

19

1817

45 50

31

27

26

48

21

46

4639 35 5

8

49

38

31

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5141

5

5

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23

334

34

33 23

31

31

25

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12

38

31

4 38

29

152

34

3332

6

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52

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2347

33

23

10

387

7

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30

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34

528

5

34

34

2413

20

5234

3332

36

16

15

38

37

40

40

9

50

2

15

IMPORTANT PRECAUTIONS

WARNING: To reduce the risk of serious injury, read the following important precautions beforeusing the SPORT RIDER.

1. Read all instructions in this manual beforeusing the SPORT RIDER.

2. It is the responsibility of the owner to ensurethat all users of the SPORT RIDER are ade-quately informed of all precautions.

3. The SPORT RIDER should not be used bypersons weighing more than 115 kg.

4. Keep children under the age of 12 and petsaway from the SPORT RIDER at all times.

5. Place the SPORT RIDER on a level surfaceduring use. Cover the floor beneath the

SPORT RIDER to protect it.

6. Regularly inspect and tighten all parts of theSPORT RIDER.

7. When exercising, do not wear loose clothingthat could become caught on the SPORTRIDER. Always wear athletic shoes.

8. Use the SPORT RIDER only as described inthis manual.

9. The SPORT RIDER is intended for home useonly. Do not use the SPORT RIDER in anycommercial, rental, or institutional setting.

WARNING: Before beginning this or any exercise program, consult your physician. This is especial-ly important for persons over the age of 35 or persons with pre-existing health problems. Read allinstructions before using. ICON assumes no responsibility for personal injury or property damagesustained by or through the use of this product.

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BEFORE YOU BEGIN

Thank you for selecting the new HEALTHRIDER¨

SPORT RIDER. The SPORT RIDER offers a uniqueform of low-impact exercise that works both the upperbody and the lower body for greater cardiovascularbenefits and increased toning.

For your benefit, please read this manual carefullybefore using the SPORT RIDER. If you have addi-tional questions, please call our Customer ServiceDepartment at 0345-089009. To help us assist you,

please note the product model number and serialnumber before calling. The model number is HREM-CR90090. The serial number can be found on a decalattached to the SPORT RIDER (see the front cover ofthis manual).

Before reading further, please review the drawingbelow and familiarize yourself with the parts that arelabelled.

PAR

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134

ASSEMBLY

Before beginning assembly, carefully read the fol-lowing information and instructions:

¥ Place all parts in a cleared area and remove thepacking materials; do not dispose of the packingmaterials until assembly is completed.

¥ Read each assembly step before you begin.

¥ For help identifying the small parts used in assembly, use the part identification chart below.The number in parenthesis below each part refersto the key number of the part. The second numberrefers to the quantity needed for assembly. Note:Some small parts may have been pre-attachedfor shipping purposes. If a part is not in theparts bag, check to see if it has been pre-attached.

¥ Tighten all parts as you assemble them, unlessinstructed to do otherwise.

¥ During assembly, make sure that all parts are ori-ented as shown in the drawings.

THE FOLLOWING TOOLS (NOT INCLUDED) AREREQUIRED FOR ASSEMBLY:

¥ Two (2) adjustable spanners

¥ You will also need lubricant such as petroleumjelly or grease.

Assembly will be more convenient if you have the fol-lowing tools: A socket set, a set of open-end orclosed-end spanners, or a set of ratchet spanners.

Long Axle (32)Ð2

M6 Square Nut (4)Ð2 M8 Nylon Locknut (31)Ð3

1/4Ó FlatWasher (34)Ð14

M8 FlatWasher (41)Ð2

Large PlasticWasher (10)Ð1

M9 Rubber ShieldWasher (33)Ð4

M6 x 34mm Bolt (3)Ð2Axle Fastener (52)Ð4(either Bolts or Acorn Nuts)

Long Shoulder Bolt (1)Ð1

M8 x 41mm Bolt (51)Ð2M6 x 38mm Bolt (24)Ð4

M6 Nylon Locknut (2)Ð4

Training zone exercise, consisting of 20 to 30 min-utes of exercising with your heart rate in your trainingzone. (See the chart on page 12 to find your trainingzone.)

A cool-down, with 5 to 10 minutes of stretching.Thorough stretching offsets muscle contractions andother problems caused when you stop exercising sud-denly. Stretching for increased flexibility is also mosteffective after exercising.

EXERCISE FREQUENCY

To maintain or improve your condition, plan threeworkouts each week, with at least one day of restbetween workouts. After a few months of regular exer-cise, you may complete up to five workouts eachweek, if desired. The key to success is make exercisea regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at theright. Move slowly as you stretchÑnever bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forwardfrom your hips. Allow your back and shoulders to relax as youreach down toward your toes as far as possible. Hold for 15counts, 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 foottoward you and rest it against the inner thigh of your extendedleg. Reach toward your toes as far as possible. Hold for 15counts, 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 placeyour hands against a wall. Keep your back leg straight andyour 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 both legs. To cause furtherstretching of the achilles tendons, bend your back leg as well.Stretches: Calves, achilles tendons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back andgrasp one foot with your other hand. Bring your heel as closeto your buttocks as possible. Hold for 15 counts, then relax.Repeat 3 times for both legs. Stretches: Quadriceps and hipmuscles.

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.

1

2

3

4

5

12 5

1. Before beginning assembly, be sure that youhave read and understand the information onthe previous page.

Attach the Front Stabiliser (28) to the Main Frame(47) with four M6 x 38mm Bolts (24), eight 1/4Ó FlatWashers (34), and four M6 Nylon Locknuts (2).

2. Attach the Rear Stabiliser (25) to the Main Frame(47) with two M8 x 41mm Bolts (51), two M8 FlatWashers (41), and two M8 Nylon Locknuts (31).

3. Lubricate a Long Axle (32). Attach the Pedal Frame(30) to the Main Frame (47) with the Long Axle, twoM9 Rubber Shield Washers (33), two 1/4Ó FlatWashers (34), and two Axle Fasteners (52).

Note: If the ends of the Long Axle (32) are inter-nally threaded, the Axle Fasteners (52) will bebolts; if the ends are externally threaded, theAxle Fasteners will be acorn nuts (see the PARTIDENTIFICATION CHART on page 4).

3

1

34

34

34

34

2

2

24

24

47

28

2

3333

52

5234

3447

LubricateÑ32

30

31

47

25

41

51

CONDITIONING GUIDELINES

The following general guidelines will help you to planyour exercise program. Remember that proper nutri-tion and adequate rest are essential for successfulresults.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen yourcardiovascular system, the key to achieving thedesired results is to exercise with the proper intensity.The proper intensity level can be found by using yourheart rate as a guide.

The chart below shows recommended heart rates forfat burning, maximum fat burning, and cardiovascular(aerobic) exercise.

To find the proper heart rate for you, first find your agenear the bottom of the chart (ages are rounded off tothe nearest ten years). Next, look above your age andfind the three numbers in light grey boxes. The threenumbers are your Òtraining zone.Ó The lowest numberis the recommended heart rate for fat burning; themiddle number is the recommended heart rate formaximum fat burning; the highest number is the rec-ommended heart rate for aerobic exercise.

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 bodyuses easily accessible carbohydrate calories for ener-

gy. Only after the first few minutes of exercise doesyour body begin to use stored fat calories for energy. Ifyour goal is to burn fat, adjust your pace until yourheart rate is near the lowest number in your trainingzone as you exercise.

Maximum Fat Burning

For increased fat burning, adjust your pace until yourheart rate is near the middle number in your trainingzone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-tem, your exercise must be Òaerobic.Ó Aerobic exerciseis activity that requires large amounts of oxygen forprolonged periods of time. This increases the demandon the heart to pump blood to the muscles, and on thelungs 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 yourheart rate, firstexercise for atleast four min-utes. Then, stopexercising andplace two fin-gers on yourwrist as shown.Take a six-sec-ond heartbeatcount, and multi-ply the result by 10 to find your heart rate. For exam-ple, if your six-second heartbeat count is 14, yourheart rate is 140 beats per minute. (A six-secondcount is used because your heart rate will drop rapidlywhen you stop exercising.)

Adjust your pace until your heart rate is at the desiredlevel.

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 rhythmicstretches to increase the body temperature, heart rate,and circulation in preparation for strenuous exercise.(Refer to SUGGESTED STRETCHES on page 13.)

WARNING: Before beginning this or any exer-cise program, consult your physician. This isespecially important for persons over the ageof 35 or persons with pre-existing healthproblems.

MAINTENANCE AND TROUBLE-SHOOTING

Regularly inspect and tighten all parts of the SPORT RIDER. To keep the SPORT RIDER looking its best, wipe allparts with a soft, damp cloth; never use solvents on the SPORT RIDER.

To avoid damage to the monitor, keep liquids away from the monitor and keep the monitor out of direct sunlight.When storing the SPORT RIDER, remove the batteries from the monitor.

HOW TO REPLACE THE BATTERIES

If the display of the monitor becomes dim, the batteriesshould be replaced. Push on the battery drawer andthen pull it open. Remove the old batteries and inserttwo new 1,5V batteries into the battery drawer. Identifythe negative (Ð) and positive (+) ends of the batteriesand make sure that the negative ends of the batteriesare touching the springs in the battery drawer. Thenpush the battery drawer closed.

HOW TO LUBRICATE THE SPORT RIDER

Every three months, a small amount of light multi-pur-pose oil should be applied to the SPORT RIDER. Applya few drops of oil between the axle caps or acorn nutsand the frame in the locations shown at the right. Makesure to apply oil to both sides of the SPORT RIDER.

116

4. Lubricate the other Long Axle (32). Attach theHandlebar Swing Arm (29) to the Main Frame (47)with the Long Axle, two M9 Rubber Shield Washers(33), two 1/4Ó Flat Washers (34), and two AxleFasteners (52).

5. Attach the Short and Long Link Arms (11, 12) to theHandlebar Swing Arm (29) with the Long ShoulderBolt (1), a Large Plastic Washer (10), and the M8Nylon Locknut (31). Note: Part of the main rramehas been left out of the drawing for easier partidentification.

6. Attach the Handlebar (9) to the Handlebar SwingArm (29) with two M6 x 34mm Bolts (3), two 1/4ÓFlat Washers (34), and two M6 Square Nuts (4).

7. Place the Seat (17) on top of the Seat Frame (48).Slide the Large Washer (19) onto the bolt on theSeat Bracket (45). Tighten the Seat Knob (18) ontothe bolt until the Large Washer is pressed againstthe Seat Frame.

7

4

29

29

9 3

34

4

17

19

18

45

48

5

6

33

33

52

52

3434

47

LubricateÑ32

29

1

10

31

11

12

Monitor

Apply Oil

(Ð)(+)

BatteryDrawer

1,5VBatteries

7

8. Press the Magnet w/Bracket (13) onto the PedalFrame (30) as shown.

Slide the Monitor (6) fully onto the Main Frame (47)as shown in inset drawing A. Press down on theMonitor as shown in inset drawing B until it snapsinto place.

8

9

10

7

6

5The direction which your toes are turned will vary the effect of your work-out. If your toes are turned slightly in whilst pointing and flexing, thisemphasizes the outer calves. If your toes are turned slightly out whilstpointing and flexing, this emphasizes the inner calves. You can also turnyou toes out and open your knees to tone your inner thighs. Regardless ofwhich toe position you choose, always keep your kneecap in line with yourtoes.

Muscles affected: Calves and Thighs

TOES TURNED

Place your feet on the footrests and choose any grip.

Muscles affected: Arms, Upper Back, and Chest

UPPER BODY EMPHASIS

Grip the centre post low and place your feet on the pedals. For moreemphasis on the stomach, tighten your abs and pull them in.

Muscles affected: Abdomen, Legs, and Lower Back

LOWER BODY EMPHASIS

6

47

1330

6

(Ð)(+)

BatteryDrawer1,5V

Batteries

A

B

9. To insert batteries into the Monitor (6), first push onthe battery drawer and then pull it open. Insert two1,5V batteries into the battery drawer. Identify thenegative (Ð) and positive (+) ends of the batteriesand make sure that the negative ends of the batter-ies are touching the springs in the battery drawer.Then push the battery drawer closed.

47

6

9

ADJUSTMENT AND OPERATION

We strongly recommend that you begin every exercise session in this posi-tion. As a warm-up, it provides a balanced workout, distributing the empha-sis between upper and lower body. Vary emphasis by pulling more with thearms or pushing more with the legs. Keep your back vertical and upright atall times. You should also vary your hand grip to target certain musclegroups. For example, a wide overhand grip will target your shoulders; aclose overhand grip (shown) will target your triceps; and a close underhandgrip will target your biceps.

Muscles affected: All Major Muscle Groups

STANDARD WORKOUT POSITION

3

2

1

As your strength increases, youÕll want to challenge yourself by toning yourforearms even more. Use the wrist roll with either the close or wide over-hand grip. As you pull the handlebar toward your stomach, roll your knuck-les forward with a smooth motion.

Muscles affected: Forearm Flexors

WRIST ROLL

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

Muscles affected: Biceps and Chest

CENTRE POST GRIP

DESCRIPTION OF THE MONITOR

The monitor offerssix modes forinstant exercisefeedback:

¥ TimerÑDisplaysthe elapsed time.

¥ Reps/MinÑDisplays yourpace in repeti-tions per minute.

¥ Total RepsÑDisplays the number of repetitions com-pleted since the battery was changed. Note: 1=100repetitions.

¥ RepsÑDisplays the number of repetitions completedsince the display was reset.

¥ CalorieÑDisplays the approximate number of calo-ries you have burned.

¥ ScanÑDisplays the Timer, Reps/Min, Reps andCalorie modes, for approximately 6 seconds each, ina repeating cycle.

HOW TO OPERATE THE MONITOR

1. To turn on the monitor, press the mode button orsimply begin exercising.

2. Select the desired mode:

Scan modeÑPress the mode button until the scanindicator appears (see the drawing above).

Timer, Reps/Min, Reps or Calorie modeÑPressthe mode button until the mode arrow points to thedesired mode (see the drawing above). Make surethat the scan indicator does not appear.

Total RepsÑPress the mode button until the modearrow points to ÒTotal Reps.Ó

3. To reset the display (except for the Total Repsmode), press the mode button for two seconds.

4. To turn off the monitor, simply wait for five minutes.If the SPORT RIDER is motionless and the modebutton is not pressed for five minutes, the monitorwill automatically turn off. If the monitor is notturned on again within one minute, the display(except for the Total Reps mode) will be reset.

ADJUSTING THE SEAT

The position of theseat can be adjust-ed to accommo-date differentusers. To adjust theseat, loosen theknob under theseat, move the seatto the desired posi-tion, and retightenthe knob. To deter-mine if the seat is properly adjusted, sit on the seatand pull the handlebar as close as possible to yourstomach. Your legs should be almost straight, but yourknees should not be locked.

PROPER EXERCISE FORM

Learning how to properly use the SPORT RIDER isvital to the success of your exercise program. On thefollowing pages are photographs of the positions thatyou can use to get the maximum benefit from theSPORT RIDER.

In addition, we offer the following tips to help you getthe 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 bendfrom the hip, not from the back. DonÕt round yourback as the bar moves forward.

¥ Always place the ball of each foot in the centre ofeach pedal.

¥ Always bring the handlebar as close to your stom-ach or rib cage as possible. If you are new to exer-cise, donÕt extend the bar too far forward for thefirst few weeks of your exercise program. As yourback becomes stronger and more flexible, allowthe handlebar to travel farther forward forincreased range of motion.

¥ Change grip positions and toe positions often toadd variety and balance to each workout.

¥ Your thumbs can be positioned next to the first fin-ger or wrapped around the handlebar. Changethumb positions during each workout for greaterforearm endurance.

8

SeatKnob

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

Muscles affected: Shins and Calves

TOES STRAIGHT4

Scan IndicatorMode Arrow