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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 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

STANDARD WORKOUT POSITION

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As your strength increases, youÕll want to challenge yourself by toning your
forearms 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 offers
six modes for
instant exercise
feedback:

¥ TimerÑDisplays

the elapsed time.

¥ Reps/MinÑ

Displays your
pace in repeti-
tions per minute.

¥ Total RepsÑDisplays the number of repetitions com-

pleted since the battery was changed. Note: 1=100
repetitions.  

¥ RepsÑDisplays the number of repetitions completed

since the display was reset.

¥ CalorieÑDisplays the approximate number of calo-

ries you have burned. 

¥ ScanÑDisplays the Timer, Reps/Min, Reps and

Calorie modes, for approximately 6 seconds each, in
a repeating cycle.

HOW TO OPERATE THE MONITOR

1. To turn on the monitor, press the mode button or

simply begin exercising.  

2. Select the desired mode:

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

Timer, Reps/Min, Reps or Calorie modeÑPress
the mode button until the mode arrow points to the
desired mode (see the drawing above). Make sure
that the scan indicator does not appear. 

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

3. To reset the display (except for the Total Reps

mode), 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 mode
button is not pressed for five minutes, the monitor
will automatically turn off. If the monitor is not
turned on again within one minute, the display
(except for the Total Reps mode) will be reset.

ADJUSTING THE SEAT

The position of the
seat can be adjust-
ed to accommo-
date different
users. To adjust the
seat, loosen the
knob under the
seat, move the seat
to the desired posi-
tion, and retighten
the knob. To deter-
mine 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.

PROPER EXERCISE FORM

Learning how to properly use the SPORT RIDER 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
SPORT RIDER. 

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. DonÕt 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 to your stom-

ach or rib cage as possible. If you are new to exer-
cise, donÕt 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 positioned next to the first fin-

ger or wrapped around the handlebar. Change
thumb positions during each workout for greater
forearm endurance.

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Seat

Knob

Place the ball of each foot in the middle of each pedal. Push with your toes
pointed 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 and
gradually increase with each workout.

Muscles affected: Shins and Calves

TOES STRAIGHT

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Scan Indicator

Mode Arrow

Summary of Contents for HREMCR90090

Page 1: ...13 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...

Page 2: ...e quately informed of all precautions 3 The SPORT RIDER should not be used by persons weighing more than 115 kg 4 Keep children under the age of 12 and pets away from the SPORT RIDER at all times 5 Pl...

Page 3: ...7 6 1 Square Endcap 8 1 Wheel Frame Endcap 9 1 Handlebar w Foam 10 3 Large Plastic Washer 11 1 Short Link Arm w Bushings 12 1 Long Link Arm w Bushings 13 1 Magnet w Bracket 14 1 Left Pedal 15 1 Right...

Page 4: ...ost effective after exercising EXERCISE FREQUENCY To maintain or improve your condition plan three workouts each week with at least one day of rest between workouts After a few months of regular exer...

Page 5: ...ic 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 body uses easily acc...

Page 6: ...be applied to the SPORT RIDER Apply a few drops of oil between the axle caps or acorn nuts and the frame in the locations shown at the right Make sure to apply oil to both sides of the SPORT RIDER 11...

Page 7: ...osition you choose always keep your kneecap in line with your toes Muscles affected Calves and Thighs TOES TURNED Place your feet on the footrests and choose any grip Muscles affected Arms Upper Back...

Page 8: ...on until the mode arrow points to Total Reps 3 To reset the display except for the Total Reps mode press the mode button for two seconds 4 To turn off the monitor simply wait for five minutes If the S...

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