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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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2
1
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
