HEALTH RIDER H70e Elliptical User manual

CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
Serial Number
Decal
Model No. HREL50708.1
Serial No.
Write the serial number in the
space above for reference.
QUESTIONS?
As a manufacturer, we are commit-
ted to providing complete customer
satisfaction. If you have questions,
or if parts are damaged or missing,
DO NOT CONTACT THE STORE;
please contact Customer Care.
IMPORTANT: You must note the
product model number and serial
number (see the drawing above)
before contacting us:
CALL TOLL-FREE:
1-888-922-4222
Mon.–Fri. 6 a.m.–6 p.m. MT
Sat. 8 a.m.–4 p.m. MT
ON THE WEB:
www.healthriderservice.com
USERʼS MANUAL
www.healthrider.com

TABLE OF CONTENTS
WARNINGDECALPLACEMENT ..............................................................2
IMPORTANTPRECAUTIONS ................................................................3
BEFOREYOUBEGIN ......................................................................4
ASSEMBLY ...............................................................................5
HOWTOUSETHEELLIPTICALEXERCISER ..................................................10
MAINTENANCEANDTROUBLESHOOTING ...................................................17
EXERCISEGUIDELINES ...................................................................18
PARTLIST ..............................................................................21
EXPLODEDDRAWING ....................................................................22
ORDERINGREPLACEMENTPARTS ..................................................BackCover
LIMITEDWARRANTY ..............................................................BackCover
2
HEALTHRIDER is a registered trademark of ICON IP, Inc.
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning
decal(s). If a decal is missing or illegible, see
the front cover of this manual and request a
free replacement decal. Apply the decal in the
location shown. Note: The decal(s) may not be
shown at actual size.

3
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical exerciser before using your elliptical
exerciser. ICON assumes no responsibility for personal injury or property damage sustained by or
through the use of this product.
IMPORTANT PRECAUTIONS
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over the age of 35 or
persons with pre-existing health problems.
2. It is the responsibility of the owner to
ensure that all users of the elliptical exer-
ciser are adequately informed of all
precautions.
3. The elliptical exerciser is intended for
home use only. Do not use the elliptical
exerciser in a commercial, rental, or institu-
tional setting.
4. Keep the elliptical exerciser indoors, away
from moisture and dust. Place the elliptical
exerciser on a level surface, with a mat
beneath it to protect the floor or carpet.
Make sure that there is at least 3 ft. (1 m) of
clearance in the front and rear of your ellip-
tical exerciser and 2 ft. (0.6 m) on each side.
5. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
6. Keep children under age 12 and pets away
from the elliptical exerciser at all times.
7. The elliptical exerciser should not be used
by persons weighing more than 300 lbs.
(136 kg).
8. Wear appropriate exercise clothes while
using the elliptical exerciser. Always wear
athletic shoes for foot protection while exer-
cising.
9. Hold the the handgrip pulse sensors or the
upper body arms when mounting, dismount-
ing, or using the elliptical exerciser.
10. The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in deter-
mining heart rate trends in general.
11. Keep your back straight while using the
elliptical exerciser; do not arch your back.
12. If you feel pain or dizziness while exercis-
ing, stop immediately and cool down.
13. When you stop exercising, allow the pedals
to slowly come to a stop.
14. Use the elliptical exerciser only as
described in this manual.

4
BEFORE YOU BEGIN
Congratulations for selecting the new HEATLHRIDER®
H70E elliptical exerciser. The H70E is a smooth exer-
ciser that moves your feet in a natural elliptical path,
minimizing the impact on your knees and ankles. And
the unique H70E offers an array of features to help
you achieve your fitness goals in the convenience of
your home.
For your benefit, read this manual carefully before
you use the elliptical exerciser. If you have ques-
tions after reading this manual, please see the front
cover of this manual. To help us assist you, note the
product model number and serial number before con-
tacting us. The model number and the location of the
serial number decal are shown on the front cover of
this manual.
To avoid a registration fee for any service needed
under warranty, you must register the elliptical ex-
erciser at www.healthriderservice.com/registration.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Upper Body Arm
Handgrip Pulse Sensor
Wheel
Pedal
Fan
Console
Upright
Water Bottle Holder*
*Water bottle is not included
Leveling Foot
Leveling Foot
Pedal Leg

5
M10 Split
Washer (73)–4
M8 Split
Washer (85)–4
M4 x 16mm
Screw (72)–8
5/16" Washer
(68)–2
M8 x 20mm Patch
Screw (86)–2
M8 x 44mm Patch
Screw (84)–8
M8 x 56mm Patch
Screw (83)–4
M10 x 20mm Patch
Screw (70)–4
M8 x 56mm Bolt
Set (65)–2
5/8" Wave
Washer (31)–2
ASSEMBLY
To hire an authorized service technician to assemble the elliptical exerciser, call 1-800-445-2480.
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed.
In addition to the included tool(s), assembly requires a Phillips screwdriver .
As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parenthe-
ses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The
number following the parentheses is the quantity needed for assembly. Note: Some small parts may have
been preassembled. If a part is not in the hardware kit, check to see if it has been preassembled.

6
1.
Identify the Front Stabilizer (8), which has
Wheels (40) attached.
While another person lifts the front of the Frame
(1) and holds the Pedal Legs (4, 5) in the posi-
tion shown, slide the Front Stabilizer (8) onto
the Frame.
Attach the Front Stabilizer (8) to the Frame (1)
with four M8 x 44mm Patch Screws (84).
While another person lifts the rear of the
Frame (1), attach the Rear Stabilizer (not
shown) to the Frame in the same way.
To make assembly easier, read the
information on page 5 before you begin
assembling the elliptical exerciser.
1
8
4, 5
1
40
84
84
2
70
42
1
73
73
70
73
70
2
Avoid pinching the
Wire Harness (42)
2. Have another person hold the Upright (2) near
the Frame (1).
See the inset drawing. Locate the wire tie in
the Upright (2). Tie the lower end of the wire tie
to the Wire Harness (42). Next, pull the upper
end of the wire tie upward out of the top of the
Upright. Then, untie and discard the wire tie.
Tip: To prevent the Wire Harness from
falling inside the Upright, secure the Wire
Harness with a rubber band.
Tip: Avoid pinching the Wire Harness (42).
Insert the Upright (2) into the Frame (1).
Attach the Upright (2) with four M10 x 20mm
Patch Screws (70) and four M10 Split Washers
(73). Do not tighten the Patch Screws yet.
42
Wire Tie

7
3
31
29
28
Grease
2
86
68
29
Grease
3. Slide a Weld Spacer (28) onto the axle on the
left side of the Upright (2). Make sure that the
open side of the Weld Spacer is facing the
Upright.
Apply a small amount of the included grease to
the axle and to a 5/8" Wave Washer (31).
Slide an Upper Body Arm (29) onto the axle on
the left side of the Upright (2). Then, slide the
5/8" Wave Washer onto the axle on the left side
of the Upright.
Attach the Upper Body Arm (29) with an M8 x
20mm Patch Screw (86) and a 5/16" Washer
(68). Make sure that the 5/8" Wave Washer
(31) is on the axle.
Attach the other Upper Body Arm (29) to
the right side of the Upright (2) in the
same way.
66
26
2
26
66
4. Look inside a Cover A (26) and a Cover B (66)
set and locate the square tabs connecting the
two halves. Gently lift the tabs and disconnect
the halves.
Hold the Cover A (26) and the Cover B (66)
around the tube on the left side of the Upright
(2). Align the halves and press them together
until they lock.
Attach the other Cover A (26) and Cover B
(66) set to the right side of the Upright (2) in
the same way.
4
Axle

8
13
2
72
5
5. Attach the Water Bottle Holder (13) to the
Upright (2) with two M4 x 16mm Screws (72).
6. Identify the Left Pedal (10), which has a notch
near the right side.
Place the Left Pedal (10) on the Left Pedal Leg
(4).
Next, apply a generous amount of grease to the
long side of an M8 x 56mm Bolt Set (65) and
the faces of the two indicated Upper Body Arm
Bushings (12). Have a second person hold the
lower end of the left Upper Body Arm (29)
inside the bracket on the Left Pedal Leg (4).
Attach the Left Pedal (10) and the left Upper
Body Arm (29) to the Left Pedal Leg (4) with the
M8 x 56mm Bolt Set (65).
Attach the other end of the Left Pedal (10) to
the Left Pedal Leg (4) with two M8 x 56mm
Patch Screws (83), two M8 Split Washers (85),
and one M4 x 16mm Screw (72).
Repeat this step on the right side of the
elliptical exerciser.
See step 2. Tighten the M10 x 20mm Patch
Screws (70).
4
72
10
83
65
6
65
Notch
29
12
Grease
85

9
7. The Console (17) can use four D batteries (not
included); alkaline batteries are recommended.
IMPORTANT: If the Console has been
exposed to cold temperatures, allow it to
warm to room temperature before inserting
batteries. Otherwise, you may damage the
console displays or other electronic compo-
nents. Remove the battery cover, insert the
batteries into the battery compartment, and
reattach the battery cover. Make sure to orient
the batteries as shown by the diagram
inside the battery compartment.
To purchase an optional AC adapter, contact
the store where you purchased this product
or call the telephone number on the cover of
this manual. To avoid damaging the console,
use only a manufacturer-supplied AC
adapter. Plug one end of the AC adapter into
the jack on the console; plug the other end into
an outlet installed in accordance with all local
codes and ordinances.
9. Make sure that all parts of the elliptical exerciser are properly tightened. Note: Some hardware may be
left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the
elliptical exerciser.
7
17
Batteries
Battery
Cover
8. Have another person hold the Console (17)
near the Upright (2). Connect the Wire Harness
(42) to the wire harness on the Console. Then,
connect the Pulse Wire (20) to the pulse wire
on the Console.
Insert the excess wire downward into the
Upright (2).
Tip: Avoid pinching the wires. Attach the
Console (17) to the Upright (2) with four M4 x
16mm Screws (72).
17
2
72
72
42
Avoid pinching
the wires
8
20
Pulse Wire
Wire Harness

10
HOW TO MOVE THE ELLIPTICAL EXERCISER
Stand in front of the elliptical exerciser, hold the upper
body arms firmly, and place one foot against one of
the wheels. Pull the upper body arms until the elliptical
exerciser can be moved on the wheels, and carefully
move the elliptical exerciser to the desired location.
Then, place one foot against a wheel, and lower the
elliptical exerciser. Due to the size and weight of the
elliptical exerciser, use extreme caution while
moving and lowering it.
HOW TO LEVEL THE ELLIPTICAL EXERCISER
If the elliptical
exerciser rocks
on your floor dur-
ing use, turn one
or both of the
leveling feet
under the front
or rear stabilizer
until the rocking
motion is elimi-
nated.
HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
To mount the elliptical exerciser, hold the upper body
arms and step onto the pedal that is in the lowest
position. Next, step onto the other pedal. Push the
pedals until they begin to move with a continuous
motion.
Note: The crank arms can turn in either direction.
It is recommended that you turn the crank arms in
the direction shown by the arrow above; however,
for variety you can turn the crank arms in the
opposite direction.
To dismount the elliptical exerciser, wait until the ped-
als come to a complete stop. Note: The elliptical
exerciser does not have a free wheel; the pedals
will continue to move until the flywheel stops.
When the pedals are stationary, step off the higher
pedal first. Then, step off the lower pedal.
HOW TO USE THE ELLIPTICAL EXERCISER
Pedals
Handgrip
Pulse Sensor
Upper Body
Arms
Wheel
Leveling
Foot

11
FEATURES OF THE CONSOLE
The advanced console offers a selection of features
designed to make your exercise sessions more effec-
tive. When you use the manual mode, you can change
the resistance of the pedals with the touch of a button.
As you pedal, the console will provide continuous
exercise feedback. You can even measure your heart
rate using the built-in handgrip pulse sensor.
The console also offers eight preset workouts. Each
workout automatically changes the resistance of the
pedals and prompts you to increase or decrease your
pace while guiding you through an effective workout.
In addition, the console features two heart rate work-
outs that automatically change the resistance of the
pedals and prompt you to vary your pace to keep your
heart rate near a target heart rate while you exercise.
To use the manual mode, see page 12. To use a
preset workout, see page 14. To use a heart rate
workout, see page 15.
CONSOLE DIAGRAM

12
HOW TO USE THE MANUAL MODE
1. Press any button on the console or begin
pedaling to turn on the console.
A moment after you turn on the console, the dis-
plays will light. A tone will then sound and the
console will be ready for use.
2. Select the manual mode.
Each time you
turn on the
console, the
manual mode
will be
selected auto-
matically. If
you have selected a workout, reselect the manual
mode by pressing any of the Workouts buttons
repeatedly until the a track appears in the left dis-
play.
3. Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change the
resistance of the pedals by
pressing one of the num-
bered Resistance buttons.
Note: After you press the
button, it will take a
moment for the pedals to reach the selected resis-
tance level.
4. Follow your progress with the displays.
The left display—This dis-
play will show a track
representing 1/4 mile. As
you exercise, the indicators
around the track will light in
succession until the entire
track is lit. The track will
then darken and the indica-
tors will again begin to light in succession.
The upper display—This
display will show the
approximate number of
grams of carbs you have
burned, the approximate
number of calories you
have burned, the distance you have pedaled, and
the elapsed time. This exercise information will
appear in a repeating cycle. Note: When a work-
out is selected, the display will show the time
remaining in the workout instead of the elapsed
time.
The lower display—The
lower display will show your
pedaling pace, in revolu-
tions per minute (rpm), your
pedaling speed in miles or
kilometers per hour, and the
resistance level of the pedals. This exercise infor-
mation will appear in a repeating cycle. The
display will also show your heart rate when you
use the handgrip pulse sensor (see step 5 on
page 13).
The intensity meter—The
lit bars in the intensity
meter will show the approxi-
mate intensity level of your
workout.
To see the distance that you have pedaled during
your workout, press the Odometer button once.
The word Dist. and the number of miles pedaled
will appear in the upper display.
To see the total distance pedaled since the ellipti-
cal exerciser was purchased, press the Odometer
button again. The words Total Dist. and the total
number of miles pedaled will appear in the upper
display.
Press the Odometer button again to exit the
Odometer displays. Note: After a few seconds, the
console will exit the odometer displays automati-
cally.

13
Note: The console can show speed and dis-
tance in either miles or kilometers. The letters
MPH or Km/H will appear in the lower display to
show which unit of measurement is selected.
To change the
unit of mea-
surement, first
hold down the
Fan button for
a few seconds.
An E for
English miles
or an M for metric kilometers will appear in the
lower display. Press the increase button located
below the Workouts buttons to change the unit of
measurement. Then, press the Fan button to save
your selection.
Note: When the batteries are replaced, it may be
necessary to reselect the desired unit of measure-
ment.
The console has three backlight options. The ON
option keeps the backlight on while the console is
on. The AUTO option keeps the backlight on only
while you are pedaling. The OFF option turns the
backlight off.
To select a backlight option, first hold down the
Fan button for a few seconds. The currently
selected option will appear in the lower display.
Press the decrease button located below the
Workouts buttons to select the desired backlight
option. Then, press the Fan button to save your
selection.
5. Measure your heart rate if desired.
If there are
sheets of
clear plastic
on the metal
contacts on
the handgrip
pulse sen-
sor, peel off
the plastic.
Place your
hands on the
handgrip pulse sensor, with your palms on the
contacts. Avoid moving your hands. When your
pulse is detected, your heart rate will appear in the
lower display.
For the most accurate heart rate reading, continue
to hold the handgrips for about 30 seconds.
If your heart rate is not shown, make sure that
your hands are positioned as described. Avoid
moving your hands excessively or squeezing the
metal contacts too tightly. For optimal perfor-
mance, periodically clean the metal contacts using
a soft cloth; never use alcohol, abrasives, or
chemicals.
6. Turn on the fan if desired.
The fan has high, medium, low, and auto speed
settings; while the auto mode is selected, the
speed of the fan will automatically increase or
decrease as you increase or decrease your pedal-
ing speed. Press the Fan button repeatedly to
select a fan speed or to turn off the fan. Note: If
the pedals do not move for about thirty seconds,
the fan will turn off automatically.
Slide the
thumb tab on
the right side
of the fan to
pivot the fan
to the desired
angle.
7. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for several seconds, a
tone will sound, the console will pause, and the
time will begin to flash in the upper display.
If the pedals do not move for about five minutes,
the console will turn off and the displays will be
reset.
Contacts
Tab

14
HOW TO USE A PRESET WORKOUT
1. Press any button on the console or begin
pedaling to turn on the console.
Amoment after you turn on the console, the dis-
plays will light. A tone will then sound and the
console will be ready for use.
2. Select a preset workout.
To select one of the preset workouts, press one of
the Workouts buttons numbered 3 to 10.
When you
select a preset
workout, the
name of the
workout will
appear in the
upper display,
a profile of the
resistance levels for the workout will scroll across
the left display, and the maximum resistance level
of the workout will flash in the lower display. A few
seconds after you select the workout, the upper
display will show the length of the workout.
3. Begin pedaling to start the workout.
Each workout is divided into 20, 30, or 45 one-
minute segments. One resistance level and one
target pace are programmed for each segment.
Note: The same resistance level and/or target
pace may be programmed for consecutive seg-
ments.
During the workout, the workout profile will show
your progress (see the drawing above). The flash-
ing segment of the profile represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level for the cur-
rent segment. At the end of each segment of the
workout, a series of tones will sound and the next
segment of the profile will begin to flash. If a differ-
ent resistance level is programmed for the next
segment, the resistance level will appear in the
display for a few seconds to alert you. The resis-
tance of the pedals will then change.
As you exercise, the pace
coach will prompt you to
keep your pedaling pace
near the target pace for the
current segment. When one
of the TOO SLOW indica-
tors lights, increase your
pace. When one of the TOO
FAST indicators lights,
decrease your pace. When the word TARGET
lights, maintain your current pace.
IMPORTANT: The target pace settings are
intended only to provide motivation. Your
actual pace may be slower than the target
pace. Make sure to pedal at a pace that is com-
fortable for you.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the Resistance buttons.
However, when the current segment ends, the ped-
als will automatically adjust to the resistance level
for the next segment.
If you stop pedaling for several seconds, a tone
will sound and the workout will pause. To restart
the workout, simply resume pedaling. The workout
will continue until the last segment of the profile
flashes and the last segment of the workout ends.
4. Follow your progress with the displays.
See step 4 on page 12.
5. Measure your heart rate if desired.
See step 5 on page 13.
6. Turn on the fan if desired.
See step 6 on page 13.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 13.
Profile

15
HOW TO USE A HEART RATE WORKOUT
1. Press any button on the console or begin
pedaling to turn on the console.
Amoment after you turn on the console, the dis-
plays will light. A tone will then sound and the
console will be ready for use.
2. Select a heart rate workout.
To select a heart rate workout, press the Workouts
button numbered 1 or 2.
When you
select a heart
rate workout,
the name of
the workout
will appear in
the upper dis-
play, a profile
of the target heart rates of the workout will scroll
across the left display, and the maximum target
heart rate will flash in the lower display.
3. Enter a maximum target heart rate.
When you select a heart rate workout, the maxi-
mum target heart rate of the workout will flash in
the lower display. If desired, press the increase
and decrease buttons located below the Workouts
buttons to change the maximum target heart rate
(see EXERCISE INTENSITY on page 18). Note: If
you change the maximum target heart rate, the
intensity level of the entire workout will change.
4. Hold the handgrip pulse sensor.
It is not necessary to hold the handgrip pulse sen-
sor continuously during a heart rate workout;
however, you should hold the handgrip pulse sen-
sor frequently for the workout to operate properly.
Each time you hold the handgrip pulse sensor,
keep your hands on the metal contacts for at
least 30 seconds.
5. Begin pedaling to start the workout.
Each workout is divided into 20 or 30 one-minute
segments. One resistance level and one target
are programmed for each segment. Note: The
same resistance level and/or target rpm setting may
be programmed for consecutive segments.
During the workout, the workout profile will show
your progress (see the drawing at the left). The
flashing segment of the profile represents the cur-
rent segment of the workout. The height of the
flashing segment indicates the target heart rate
setting for the current segment. At the end of each
segment of the workout, a series of tones will
sound and the next segment of the profile will
begin to flash.
During the heart rate workouts, the console will
regularly compare your heart rate to the target
heart rate setting for the current segment of the
workout. If your heart rate is too far below or
above the target heart rate setting, the resistance
of the pedals will automatically increase or
decrease to bring your heart rate closer to the tar-
get heart rate setting. Each time the resistance
changes, the resistance level will appear in the
display for a few seconds to alert you.
Profile

16
As you exercise, the pace
coach will prompt you to
keep your pedaling pace
near the target pace for the
current segment. When one
of the TOO SLOW indica-
tors lights, increase your
pace. When one of the
TOO FAST indicators lights,
decrease your pace. When the word TARGET
lights, maintain your current pace.
IMPORTANT: The target pace settings are
intended only to provide motivation. Your
actual pace may be slower than the target
pace. Make sure to pedal at a pace that is com-
fortable for you.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the Resistance buttons.
However, when the current segment ends, the ped-
als will automatically adjust to the resistance level
for the next segment.
If you stop pedaling for several seconds, a tone
will sound and the workout will pause. To restart
the workout, simply resume pedaling. The workout
will continue until the last segment of the profile
flashes and the last segment of the workout ends.
6. Follow your progress with the displays.
See step 4 on page 12.
7. Turn on the fan if desired.
See step 6 on page 13.
8. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 13.

17
Inspect and properly tighten all parts of the elliptical
exerciser regularly. Replace any worn parts immedi-
ately.
CONSOLE TROUBLESHOOTING
If the console displays become dim, the batteries
should be replaced; most console problems are the
result of low batteries. See assembly step 7 on page 9
for replacement instructions. If the handgrip pulse sen-
sor does not function properly, see step 5 on page 13.
HOW TO REMOVE THE SHIELDS AND THE
FLYWHEEL COVERS
The Left and Right Shields (15, 16) must be removed
before the reed switch or the drive belt can be
adjusted. To remove the Shields, remove the indicated
Screws (71, 72). Note which hole each Screw is
removed from; the Screws must be reattached in
the same holes. Carefully separate and remove the
Shields.
Next, the Right
and Left
Flywheel Covers
(18, 19) must be
removed.
Remove the indi-
cated Screws
(48, 69) from the
Flywheel Covers.
Note which
hole each
Screw is
removed from;
the Screws must be reattached in the same holes.
Carefully separate and remove the Flywheel Covers.
HOW TO AD UST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted. To adjust the reed
switch, first see the instructions at the left and remove
the shields and the flywheel covers.
Next, see the drawing below. Locate the Reed Switch
(55). Turn the Pulley (38) until a Magnet (37) is
aligned with the Reed Switch. Loosen, but do not
remove, the indicated Screw (72). Slide the Reed
Switch slightly closer to or away from the Magnet, and
then retighten the Screw. Turn the Pulley for a
moment. Repeat these actions until the console dis-
plays correct feedback. Then, reattach the shields and
the flywheel covers.
HOW TO AD UST THE DRIVE BELT
If you can feel the pedals slip while you are pedaling,
even when the resistance is adjusted to the highest
setting, the drive belt may need to be adjusted. To
adjust the drive belt, first see the instructions at the
left and remove the shields and the flywheel covers.
Next, see the drawing above. Loosen the indicated
am Nut (76). Tighten the indicated Screw (74) until
the Drive Belt (39) is properly tightened, and then
retighten the am Nut (76). Then, reattach the shields
and the flywheel covers.
MAINTENANCE AND TROUBLESHOOTING
72
72
71
71 48
15
16
19 18
48
69
69
69
74
76
39
55
37
38
72

18
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Burning Fat—To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. If your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretching
and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath.
Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete 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. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.
EXERCISE GUIDELINES
WARNING: Before beginning
this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
pre-existing health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.

19
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 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 forward 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.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
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

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NOTES