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13

Training zone exercise

, consisting of 20 to 30 

minutes of exercising with your heart rate in your train-
ing zone.   

A cool-down

, with 5 to 10 minutes of stretching.

Thorough stretching helps to offset problems caused
when you stop exercising suddenly. Stretching for
increased flexibility is also most effective after exercis-
ing. A proper cool-down should leave you relaxed and
comfortably tired.

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 
exercise, you may complete up to five workouts each
week, if desired. 

Remember, the key to success is make exercise a
regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the
drawings below. Move slowly as you stretchÑnever bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward
from your hips. Allow your back and shoulders to relax as you
reach down toward your toes as far as possible. Hold for 15
counts, 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 foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place
your hands against a wall. Keep your back leg straight and
your 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 each leg. To cause further
stretching 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 and
grasp one foot with your other hand. Bring your heel as close
to your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Quadriceps and hip
muscles.

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Содержание AeroFlyer HRAW56070

Страница 1: ...LL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon ÐFri 6 a m Ð6 p m MST CAUTION Read all precautions and in structions in this manual before using this equipment Save this manual for future reference USER S MANUAL Write the serial number in the space above for ...

Страница 2: ...T PRECAUTIONS 3 BEFORE YOU BEGIN 4 ASSEMBLY 5 HOW TO USE THE AEROFLYER 9 STORAGE AND TROUBLE SHOOTING 11 CONDITIONING GUIDELINES 12 PART LIST 14 EXPLODED DRAWING 15 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover ...

Страница 3: ...rame when using the AEROFLYER 15 If you feel faint dizzy or short of breath while exercising stop immediately and begin cooling down 16 When the AEROFLYER is not in use always fold it to the storage position and unbuckle the nylon belt 17 When folding the AEROFLYER for storage hold the resistance dials to prevent your hands from being pinched 18 The AEROFLYER is intended for home use only Do not u...

Страница 4: ...his manual carefully before using the AEROFLYER If you have questions after reading the manual call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is HRAW56070 The serial number can be found on a decal att...

Страница 5: ...y requires two adjustable wrenches a hammer and a phillips screwdriver not included 5 ASSEMBLY 1 Read all instructions at the top of this page before beginning assembly Refer to the drawing at the right and identify the Left and Right Uprights 1 2 Note the location of the stop rods Turn the Crossbar 10 so the Rocker Arm 9 is at the top Attach the Crossbar to the Left Upright 1 with two 3 8Ó x 4Ó S...

Страница 6: ... 1 3 and 4 Center the Hip Pad 28 on the Left and Right Frame Sections 5 6 Fig 3 6 2 42 41 43 7 9 1 40 16 40 Pin Pin 2 Refer to figure 2b Slide a Finger Guard 54 onto the pins on the Left Pivot Bracket 7 Note The Finger Guards may already be attached Find the Left Link Arm 11 which is labeled with a ÒleftÓ sticker Make sure that there are two 3 8Ó Bushings 16 in each end of the Link Arm Slide one e...

Страница 7: ... Leg 4 in the same manner 6 The Electronic Monitor 37 requires two ÒAAÓ batteries not included Ñalkaline batteries are recommended Press the tab on the battery cover and remove the battery cover Insert two ÒAAÓ batteries into the Electronic Monitor Make sure that the batteries are turned as shown Replace the battery cover 7 Remove the two indicated 8 x 1 2Ó Screws 23 from the Right Upright 2 Attac...

Страница 8: ... the Right Leg 4 with a Tree Fastener 32 Attach the Left Leg Cover 30 to the Left Leg 3 in the same manner Slide a Lock Washer 58 onto a Lock Knob 25 Insert the Lock Knob into the hole near the top of the Right Leg 4 Tighten the Lock Knob into the Right Pivot Bracket 8 Attach the other Lock Knob 25 to the Left Leg 3 in the same manner 31 30 4 8 3 32 25 58 Fig 9 ...

Страница 9: ...lower body workout place your hands on the frame beside the hip pad as you exercise HOW TO USE THE INDEPENDENT MODE Remove the lock knobs and lock washers from the legs Insert one lock knob with a lock washer into the storage hole in the crossbar Insert the other lock knob with a lock washer through the crossbar and tighten the lock knob into the rocker arm Tighten the resistance dials hold the ha...

Страница 10: ...s all modes 4 On Reset buttonÑTurns the power on and resets all modes OPERATING THE ELECTRONIC MONITOR 1 To turn on the power press the on reset button or simply begin exercising on the AEROFLYER The entire display will appear for two seconds The electronic monitor will then be ready for operation 2 Select one of the five modes Scan modeÑWhen the power is turned on the scan mode will be selected a...

Страница 11: ...o the storage position and unbuckle the nylon belt Place the AEROFLYER in a location where it cannot fall REPLACING THE BATTERIES If the display of the electronic monitor becomes dim or if the monitor does not function properly the batter ies should be replaced To replace the batteries refer to assembly step 6 on page 7 HOW TO ADJUST THE REED SWITCH If the speed and distance modes do not display c...

Страница 12: ...r maximum fat burning adjust your pace or the resistance until your heart rate is near the middle number in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be Òaerobic Ó Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood...

Страница 13: ...ur back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts 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 foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repe...

Страница 14: ...2Ó Pedal Screw 22 2 Rubber Foot 23 12 8 x 1 2Ó Screw 24 2 Handgrip 25 2 Lock Knob 26 1 Left Pedal Cover 27 1 Right Pedal Cover 28 1 Hip Pad 29 2 Frame Endcap 30 1 Left Leg Cover 31 1 Right Leg Cover 32 6 Tree Fastener Key No Qty Description 33 2 Hex Bushing 34 2 Hub Resistance Bushing 35 2 Rocker Arm Endcap 36 1 Large Axle Cap 37 1 Electronic Monitor 38 1 Magnet 39 4 3 8Ó Flat Washer 40 4 3 8Ó Axl...

Страница 15: ... 26 36 35 9 10 35 32 31 4 12 25 8 38 15 23 23 13 40 43 2 39 41 44 39 46 40 29 6 42 17 19 14 18 20 34 49 18 49 50 51 52 53 51 16 16 16 16 27 48 47 37 48 45 16 54 16 16 54 55 50 55 33 56 56 57 23 21 58 57 22 19 19 22 59 23 32 32 21 21 58 23 23 23 EXPLODED DRAWINGÑModel No HRAW56070 R0397A 15 ...

Страница 16: ...panied by sufficient proof of purchase All returns must be pre authorized by HealthRider This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an HealthRider authorized service center to products used for commercial or rental purposes or to products used as store display mod...

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