8
5
For your convenience, the SHAPE GLIDER is shipped in the storage position. To set up the SHAPE GLIDER for
use, place it in a cleared area and remove all packing materials. Do not dispose of the packing materials until
the SHAPE GLIDER is fully set up. Setting up the SHAPE GLIDER may require a hammer (not included).
ASSEMBLY
1. Remove the Lock Pin (16) from the tube under
the Base (11).
2. Raise the Upright Frame (8) and hold it in the
position shown. Insert the Lock Pin (16) through
the Upright Frame and the tube under the Base
(11). Note: It may be helpful to lubricate the
holes and use a hammer to tap in the Lock
Pin.
4. Press the Spring Clip (32) in the Handlebar Post
(5). Insert the Handlebar Post into the Pedal
Frame (6). Make sure that the Spring Clip
snaps into the indicated hole in the Pedal
Frame.
To fold the SHAPE GLIDER for storage, refer to
MAINTENANCE AND STORAGE on page 9.
1
16
11
2
8
11
16
3
10
Push
Down
6
5
32
Hole
6
4
3
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. (See the chart on page 7 to find your training
zone.)
A cool-down, with 5 to 10 minutes of stretching.
Thorough stretching offsets muscle contractions and
other problems caused when you stop exercising sud-
denly. Stretching for increased flexibility is also most
effective after exercising. 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 exer-
cise, you may complete up to five workouts each
week, if desired. 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 at the
right. Move slowly as you stretch—never 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 both legs. 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 both legs. 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 both legs. Stretches: Quadriceps and hip
muscles.
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
3. Raise the Seat (3) and hook the Link Arm (10) onto
the Butterfly Bushing (25) on the Pedal Frame (6).
Push down on the Link Arm to make sure it is
fully seated on the Butterfly Bushing.
25
