valutazioni - 3, GPA: 3.7
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(A six-secondcount is used because your heart rate will drop rapidlywhen you stop exercising.) Adjust your pace until your heart rate is at the desiredlevel. WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhythmicstretches to increase the body temperature, heart rate, and circulation in preparation for strenuous exercise. (See SUGGESTED STRETCHES on page 13.) 12 Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your trainingzone (see the chart on page 12). A cool-down, with 5 to 10 minutes of stretching. Thorough stretching offsets muscle contractions andother problems caused when you stop exercising suddenly. Stretching for increased flexibility is also mosteffective after exercising. A proper cool-down shouldleave you relaxed and comfortably tired. EXERCISE FREQUENCY To maintain or improve your condition, plan threeworkouts each week, with at least one day of restbetween workouts. After a few months of regular exercise, you may complete up to five workouts eachweek, if desired. The key to success is make exercise a regular andenjoyable 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 fromyour hips. Allow your back and shoulders to relax as you reachdown toward your toes as far as possible. Hold for 15 counts, thenrelax. Repeat 3 times. Stretches: Hamstrings, back of knees andback. 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foottoward 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 yourhands against a wall. Keep your back leg straight and your backfoot flat on the floor. Bend your front leg, lean forward and moveyour hips toward the wall. Hold for 15 counts, then relax. Repeat 3times 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 graspone foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 timesfor both legs. 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 15counts, then relax. Repeat 3 times. Stretches: Quadriceps and hipmuscles. 1 2 3 4 5 13 PART LIST— Model No. HRCR9155.0 R0505B KeyKeyKey No. Qty. Description No. Qty. Description No. Qty. Description 1 1 Main Frame23 2 Left Pedal 45 10 Fastener Base 2 1 Seat Frame24 2 Right Pedal46 1 Dual- end Snap Button 3 1 Wheel Swing Arm25 5 Stabilizer Endcap47 4 M8 Hat Cap 4 1 Pedal Frame26 1 Bumper Spacer48 2 25mm Round Endcap 5 1 Handlebar Swing Arm27 1 Rubber Wheel49 6 Plastic Washer 6 1 Handlebar Assembly w/ Foam Grip28 1 Swing Arm Cap50 1 25mm x 50mm Endcap 7 5 M8 Nylon Jam Nut29 8 Medium Bushing51 8 Rubber Washer 8 1 Weight Bracket30 4 Short Bushing52 1 M8 x 120mm Bolt 9 2 Weight Collar31 2 Stabilizer 53 4 M6 x 62mm Bolt 10 1 Long Link Arm32 1 Middle Foam Grip54 4 M6 Nylon Locknut 11 1 Short Link Arm33 2 Foam Grip 55 4 M6 Flat Washer 12 1 Seat Bracket34 1 Front Cover Panel56 4 Axle Fastener 13 2 Frame Axle35 1 Console 57 10 Fastener Pin 14 1 Seat Axle 36 1 Magnet w/ Bracket# 1 Grease 15 1 Wheel Mount Axle Assembly37 1 Seat Knob # 1 User’s Manual 16 1 M8 x 60mm Wheel Bolt38 1 Seat Washer 17 1 M8 x 35mm Bolt39 2 32mm Square Endcap Note: “ # ” indicates a non- illustrated 18 2 M8 x 25mm Bolt40 4 25mm Square Endcap part. Specifications are subject to 19 1 Bumper Plate41 4 Pedal Cap change without notice. For information 20 1 Seat 42 4 M12 x 127mm Bolt about ordering replacement parts, see 21 1 Left Side Shield43 1 Seat Knob Bolt the back cover of this manual. 22 1 Right Side Shield 44 2 M8 x 16mm Seat Bolt 14 45 50 2 51 47 25 15 5147 21 28 45 29 27 49 7 16 18 3 7 49 10 30 30 49 29 29 17 7 5 46 32 33 6 33 35 56 51 13 51 13 56 39 51 56 56 14 51 47 51 47 25 25 1 34 42 41 40 40 23 24 25 25 23 11 30 49 18 30 7 4 36 24 29 41 42 41 42 40 26 19 22 9 20 43 12 44 38 37 48 48 8 45 45 55 54 53 31 53 54 55 31 29 39 7 52 45 45 57 57 57 57 EXPLODED DRAWING—Model No. HRCR9155.0 R0505B 15 ORDERING REPLACEMENT PARTS To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to givethe following information: • the MODEL NUMBER of the product (HRCR9155.0) • the NAME of the product (HealthRider exerciser) • the SERIAL NUMBER...