USERʼS MANUAL

CAUTIONRead all precautions and instruc-tions in this manual before usingthis equipment. Keep this manu-al for future reference.

QUESTIONS?If you have questions, or if parts aredamaged or missing, PLEASECONTACT THE STORE WHEREYOU PURCHASED THISPRODUCT.

Electrical Specifications:120V ~ 60 Hz Type Y

Vendor:Comercializadora MexicoAmericana, S. de R.L. de C.V.Av. Nextengo No. 78Col. Santa Cruz AcayucanDel. AzcapotzalcoMexico D.F., C.P. 02770R.F.C, CNA-910911-9L0Tel. 5899 12 00

www.iconservice.com

Model No. HMVB49608Version No. 0Serial No.Write the serial number in thespace above for reference.

Serial Number Decal

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WARNING DECAL PLACEMENT

HEALTHRIDER is a registered trademark of ICON IP, Inc.

TABLE OF CONTENTSWARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5PART IDENTIFICATION CHART . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7HOW TO USE THE VIBRATION PLATFORM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15EXERCISE GUIDE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

This drawing shows the location(s) of thewarning decal(s). If a decal is missing orillegible, go to www.iconservice.comand request a free replacement decal.Apply the decal in the location shown.Note: The decal(s) may not be shown atactual size.

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WARNING: To reduce the risk of serious injury, read all important precautions andinstructions in this manual and all warnings on the vibration platform before using the vibrationplatform. ICON assumes no responsibility for personal injury or property damage sustained by orthrough the use of this product.

IMPORTANT PRECAUTIONS

1. Before beginning any exercise program,consult your physician. This is especiallyimportant for persons over age 35 or per-sons with pre-existing health problems.

2. It is the responsibility of the owner to ensurethat all users of the vibration platform areadequately informed of all precautions.

3. The vibration platform is intended for homeuse only. Do not use the vibration platformin a commercial, rental, or institutional set-ting.

4. Keep the vibration platform indoors, awayfrom moisture and dust. Place the vibrationplatform on a level surface, with a matbeneath it to protect the floor or carpet. Donot place the vibration platform in a garageor covered patio, or near water.

5. Inspect and properly tighten all parts regu-larly. Replace any worn parts immediately.

6. Keep children under age 12 and pets awayfrom the vibration platform at all times.

7. The vibration platform should not be usedby persons weighing more than 250 lbs.(113 kg).

8. Never allow more than one person on thevibration platform at a time.

9. Keep your back straight while using thevibration platform; do not arch your back.When standing on the vibration platform,bend your knees slightly and balance yourweight on the balls of your feet.

10. It is recommended that you use the vibrationplatform no more than 15 minutes per dayand no more than 3 times per week.

11. Be careful when stepping down from thevibration platform; your muscles will feel dif-ferent after you exercise on the vibrationplatform.

12. The following is a list of factors and condi-tions that may make exercising on the vibra-tion platform inadvisable (this list is notexhaustive; it is intended only for reference).If one or more factors or conditions apply toyou, consult your physician before using thevibration platform.• Knee or hip implant• Pacemaker• Recently placed screws, pins, bolts, or

spirals• Acute hernia, discopathy, or spondylitis• Serious heart or vascular disease• Acute thrombosis• Tumor• Serious migraine• Epilepsy• Serious diabetes• Recent wound due to operation• Fresh inflammation• Pregnancy

13. If you feel pain or dizziness while exercising,stop immediately and cool down.

14. Use the vibration platform only as describedin this manual.

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15. When connecting the power cord (see page11), plug the power cord into a surge suppres-sor (not included) and plug the surge sup-pressor into a grounded circuit capable ofcarrying 15 or more amps. No other applianceshould be on the same circuit as the vibrationplatform. Do not use an extension cord.

16. Use only a single-outlet surge suppressorthat meets all of the specifications describedon page 11. To purchase a surge suppressor,please see your local electronics store.

17. Keep the power cord away from heated sur-faces.

18. Never leave the vibration platform unattend-ed while it is running. Always unplug thepower cord and switch the on/off switch tothe off position when the vibration platformis not in use. (See the drawing on page 5 forthe location of the circuit breaker.)

19. DANGER: Always unplug the powercord when the vibration platform is not inuse and before cleaning the vibration plat-form. Servicing other than the procedures inthis manual should be performed by anauthorized service representative only.

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BEFORE YOU BEGINThank you for selecting the revolutionaryHEALTHRIDER® H40V vibration platform. The H40Vvibration platform offers whole body vibration optionsdesigned to make your workouts more effective andenjoyable.

For your benefit, read this manual carefully beforeyou use the vibration platform. If you have ques-tions after reading this manual, please see the front

cover of this manual. To help us assist you, note theproduct model number and serial number before con-tacting us. The model number and the location of theserial number decal are shown on the front cover ofthis manual.

Before reading further, please familiarize yourself withthe parts that are labeled in the drawing below.

Right Upright HandleLeft Upright Handle

Upper Handlebar

Base

Upper Upright

Console

Power Cord

Platform

On/Off Switch

Wheel

Lower Control Panel

Lower Upright

PART IDENTIFICATION CHART

M9 Split Washer (F) M8 Washer (O)M6 Split Washer (M) M8 Acorn Nut (P)

M8 x 48mm Screw (E)M5 x 14mmScrew (G)

M6 x 16mmScrew (H)

M6 x 20mmScrew (L)

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See the drawings below to identify small parts used in assembly. Note: Some small parts may have beenpreattached. If a part is not in the hardware kit, check to see if it has been preattached.

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1. Orient the Lower Upright (B) so that the lowercontrol panel is facing the platform. While a sec-ond person holds the Lower Upright near theBase (A), plug the upright wire into the indicatedjack in the Base.

Next, insert the Lower Upright (B) into the Base(A).

1

LowerControlPanel

JackA

UprightWire

Platform

B

Before beginning assembly, carefully read thefollowing information and instructions:

• Assembly requires two persons.

• Place all parts in a cleared area and remove thepacking materials. Do not dispose of the packingmaterials until assembly is completed.

• For help identifying small parts, see the PARTIDENTIFICATION CHART on page 6.

• Tighten all parts as you assemble them.

• Assembly may require the following tools (notincluded):

one adjustable wrench

one rubber mallet

one Phillips screwdriver

Assembly will be more convenient if you have asocket set, a set of open-end or closed-endwrenches, or a set of ratchet wrenches.

Make Assembly EasierThis manual is designed to ensure that thevibration platform can be assembled successful-ly by almost anyone. Most people find that ifthey set aside plenty of time, assembly goessmoothly.

ASSEMBLY

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2. Attach the Lower Upright (B) to the Base (A)with four M8 x 48mm Screws (E) and four M8Split Washers (F).

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3. Orient the Wheel Assembly (D) as shown.Attach the Wheel Assembly to the Base (A) withthree M5 x 14mm Screws (G).

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4. While a second person holds the Upper Upright(C) near the Lower Upright (B), connect theupper wires to the lower wires.

Next, attach the Upper Upright (C) to the LowerUpright (B) with an M6 x 16mm Screw (H).

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A

A

B

F

FE

E

D

G

C

H

UpperWire

LowerWire

B

5. Insert the Left Upright Handle (J) into the indicat-ed hole in the Base (A). Attach the Left UprightHandle to the Upper Upright (C) with two M6 x20mm Screws (L) and two M6 Split Washers (M).

Attach the Right Upright Handle (I) in thesame way.

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6. Attach the Upper Handle (K) to the Right andLeft Upright Handles (I, J) with two PlasticWashers (N), two M8 Washers (O), two M8 SplitWashers (F), and two M8 Acorn Nuts (P).

Make sure that all parts of the vibration plat-form are properly tightened.

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9

M

M

L

J I

J

NO

FP

K

I

A

Hole

C

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HOW TO USE THE VIBRATION PLATFORMHOW TO MOVE THE VIBRATION PLATFORM

Hold the upper handlebar and place one footagainst one of the wheels. Tilt the vibration platformuntil it rolls freely on the wheels. Next, carefullymove the vibration platform to the desired location.To reduce the risk of injury, use extreme cautionwhile moving the vibration platform. Do notmove the vibration platform over an uneven sur-face.

Handlebar

Wheel

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HOW TO PLUG IN THE POWER CORD

Plug the power cordinto the receptaclelocated on the base.

The vibration platform, like any other type of sophisti-cated electronic equipment, can be seriously damagedby sudden voltage changes in your homeʼs power.Voltage surges, spikes, and noise interference canresult from weather conditions or from other appli-ances being turned on or off. To decrease the possi-bility of the vibration platform being damaged,always use a surge suppressor with the vibrationplatform (see drawing 1 at the right). To purchasea surge suppressor, please see your local elec-tronics store.

Use only a single-outlet surge suppressor that isUL 1449 listed as a transient voltage surge sup-pressor (TVSS). The surge suppressor must havea UL suppressed voltage rating of 400 volts orless and a minimum surge dissipation of 450joules. The surge suppressor must be electricallyrated for 120 volts AC and 15 amps. There must bea monitoring light on the surge suppressor to indi-cate whether it is functioning properly.

This product must be grounded. If it should mal-function or break down, grounding provides a path ofleast resistance for electric current to reduce the riskof electric shock. This product is equipped with a cordhaving an equipment-grounding conductor and agrounding plug. Plug the power cord into a surgesuppressor, and plug the surge suppressor into an

appropriate outlet that is properly installed andgrounded in accordance with all local codes andordinances. IMPORTANT: The vibration platform isnot compatible with GFCI-equipped outlets.This product is for use on a nominal 120-volt circuit,and has a grounding plug that looks like the plug illus-trated in drawing 1 below. A temporary adapter thatlooks like the adapter illustrated in drawing 2 may beused to connect the surge suppressor to a 2-polereceptacle as shown in drawing 2 if a properly ground-ed outlet is not available.

The temporary adapter should be used only until aproperly grounded outlet (drawing 1) can be installedby a qualified electrician.

The green-colored rigid ear, lug, or the like extendingfrom the adapter must be connected to a permanentground such as a properly grounded outlet box cover.Whenever the adapter is used it must be held in placeby a metal screw. Some 2-pole receptacle outletbox covers are not grounded. Contact a qualifiedelectrician to determine if the outlet box cover isgrounded before using an adapter.

DANGER: Improper connectionof the equipment-grounding conductor canresult in an increased risk of electric shock.Check with a qualified electrician or service-man if you are in doubt as to whether theproduct is properly grounded. Do not modifythe plug provided with the product—if it willnot fit the outlet, have a proper outlet installedby a qualified electrician.

1

2

Grounded Outlet Box

Grounded Outlet Box

Grounding Plug

Surge Suppressor

Surge Suppressor

Grounding Pin

Adapter

LugMetal Screw

Grounded Outlet

Grounding Pin

PowerCord

Receptacle

Base

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CONSOLE FEATURES

The console offers a selection of features designed tomake your workouts more effective and enjoyable.

When you use the manual mode, you can select asession time and a vibration frequency with the touchof a button.

The console also offers three workouts. Each workoutautomatically changes the vibration frequency andvibration time while you exercise on the vibration plat-form.

In addition, the vibration platform offers a convenientlower control panel so that you can easily change thesettings while you perform exercises in a lower posi-tion.

HOW TO TURN ON THE POWER

IMPORTANT: If the vibration platform has beenexposed to cold temperatures, allow it to warm toroom temperature before turning on the power. Ifyou do not do this, you may damage the consoleor other electronic components.

Plug the power cord into the receptacle on the base ofthe vibration platform. Then, plug the power cord intoan appropriate outlet (see page 11).

Next, locate the on/off switchon the side of the vibrationplatform near the power cord.Make sure that the on/offswitch is in the on position.

EXERCISE FORM

See the EXERCISE GUIDE beginning on page 16 tolearn the correct form for several exercises that canbe performed on the vibration platform.

While standing on the vibration platform, bend yourknees slightly and balance your weight on the balls ofyour feet.

TIME SPEED-UPSPEED-DOWN MODE

CONSOLE DIAGRAM

OnPosition

HOW TO USE THE MANUAL MODE

1. Turn on the power.

See HOW TO TURN ON THE POWER on page12.

2. Select the manual mode.

Each time theconsole isturned on, themanual modewill be select-ed automati-cally. If youhave alreadyselected aworkout, return to the manual mode by pressingthe MODE button repeatedly until the displayappears as shown above.

3. Select the desired session time.

Press the TIME buttonrepeatedly to select asession time of 9:30,12:00, or 14:30. Thedisplay will show whichlength of time you have selected.

4. Select the desired vibration frequency.

Press the SPEED-UPor SPEED-DOWN but-ton to select thedesired vibration fre-quency (speed). The display will show which vibra-tion frequency you have selected.

5. Start a vibration session.

Press the start/stop button on the console or thestart/stop button on the lower control panel to starta vibration session.

Depending on the session time you selected, thevibration platform will vibrate for a vibration time of30, 45, or 60 seconds. The vibration platform willthen pause automatically for 30 seconds of resttime.

Session Vibration Time Rest TimeTime (Seconds) (Seconds)9:30 30 3012:00 45 3014:30 60 30

The vibration session will continue alternatingvibration time and rest time until the vibration ses-sion ends. Note: The console will beep severaltimes to alert you when a run time begins.

If desired, you can change the vibration frequencyduring a vibration session by pressing the SPEED-UP or SPEED-DOWN button.

6. Stop or pause a vibration session.

Press the start/stop button on the console or thestart/stop button on the lower control panel at anytime to stop or pause a vibration session. Pressthe start/stop button again to continue the vibrationsession.

7. Start additional vibration sessions as desired.

Repeat steps 2–5 for as many additional vibrationsessions as desired. IMPORTANT: It is recom-mended that you use the vibration platform forno more than 15 minutes per day and no morethan 3 times per week.

8. When you are finished exercising, turn off thepower.

When you are finished using the vibration plat-form, switch the on/off switch to the off posi-tion and unplug the power cord.

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Start/StopButton

Start/StopButton

HOW TO USE A WORKOUT

1. Turn on the power.

See HOW TO TURN ON THE POWER on page12.

2. Select a workout.

To select a preset workout, press the MODE but-ton repeatedly until the desired workout is select-ed.

When this mode isselected, the vibrationplatform will vibrate inthe following pattern:

Vibration Vibration Time Rest TimeFrequency (Seconds) (Seconds)

1 60 302 45 303 30 304 45 305 30 306 30 307 30 308 30 309 30 3010 30 3011 30 3012 45 3013 45 3014 30 3015 30 3016 30 End

When this mode isselected, the vibra-tion platform willvibrate in the fol-lowing pattern:

Vibration Vibration Time Rest TimeFrequency (Seconds) (Seconds)

1 60 302 45 303 45 304 30 305 45 306 30 307 30 308 45 309 60 3010 30 3011 60 End

When this mode isselected, the vibrationplatform will vibrate inthe following pattern:

Vibration Vibration Time Rest TimeFrequency (Seconds) (Seconds)

1 60 302 30 303 30 304 30 305 30 306 30 307 45 308 30 309 45 3010 30 3011 30 3012 30 3013 45 3014 45 3015 30 3016 30 End

3. Start a vibration session.

Press the start/stop button on the console or thestart/stop button on the lower control panel to starta vibration session.

Note: The SPEED-UP and SPEED-DOWN buttonswill not function when a workout is selected.

4. Stop or pause a vibration session.

See step 6 on page 13.

5. When you are finished exercising, turn off thepower.

When you are finished using the vibration plat-form, switch the on/off switch to the off posi-tion and unplug the power cord.

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TROUBLESHOOTINGInspect all parts of the vibration platform regularly. Replace any worn parts immediately. Outer surfaces of the vibra-tion platform can be cleaned with a damp cloth and a mild, non-abrasive detergent; do not use solvents to cleanthe vibration platform.

Most vibration platform problems can be solved by following the simple steps below. Find the symptomthat applies, and follow the steps listed. If further assistance is needed, see the telephone number onthe front cover of this manual.

PROBLEM: The power does not turn on

SOLUTION: a. Make sure that the power cord is fully plugged into the receptacle on the base of the vibrationplatform. Next, make sure that the power cord is plugged into an appropriate outlet (see page11). IMPORTANT: The vibration platform is not compatible with GFCI-equipped outlets.

b. Check the on/off switch located on the vibration plat-form base near the power cord. Make sure that theon/off switch is in the on position.

c. If the power cord is plugged in and the on/off switch is in the on position, the fuse may need tobe replaced.

To replace the fuse, first switch the on/off switch to the off position and unplug the power cord.

Using a Phillips screwdriver, remove the fuse holder located above the on/off switch. Removethe fuse from the fuse holder.

Insert a new fuse into the fuse holder. Note: The correct type of fuse to use is listed on the fuseholder.

Replace the fuse holder, plug in the power cord, switch the on/off switch to the on position, andrun the vibration platform to check for correct operation.

d. If the vibration platform still will not run, please see the back cover of this manual.

PROBLEM: The power turns off during use

SOLUTION: a. Check the on/off switch (see the drawing on page 11). Make sure that the on/off switch is in theon position.

b. Make sure that the power cord is plugged in. If the power cord is plugged in, unplug it, wait forfive minutes, and then plug it in.

c. If the power cord is plugged in and the on/off switch is in the on position, the fuse may need tobe replaced. See step c. above to replace the fuse.

d. If the vibration platform still will not run, please see the back cover of this manual.

Off On

b

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UPRIGHT

Stand on the platform, slightly bend your knees,balance your weight on the balls of your feet, andhold the upper handlebar. Maintain controlledbreathing while holding this position.

Muscles affected: Entire Body

SQUAT

Stand on the platform, with your feet hip-width apartin a 130-degree squat. Engage your abs and main-tain a neutral head and spine. Maintain controlledbreathing while holding this position. For dynamicexercise, extend upward and then slowly lower tothe squat position.

Muscles affected: Back, Buttocks, and Calf

STEP UP/STEP DOWN

Stand on the floor facing the vibration platform, withyour feet hip-width apart. Engage your abs. Slowlystep forward onto the platform. Follow with yourother foot. Then, step down with your lead foot, andfollow with your second foot. Alternate stepping andmaintain controlled breathing.

Muscles affected: Waist, Stomach, and Thigh

EXERCISE GUIDE

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SINGLE LEG

Stand on the floor facing the vibration platform, withyour feet hip-width apart. Place your hands on yourhips. Then, place one foot on the platform.

Muscles affected: Waist, Stomach, and Thigh

PLANK

Lie face down on the floor, resting on your arms asshown. Then, place the tips of your toes on the backof the platform and rest your legs on the platform.

Muscles affected: Shoulder, Chest, Arm, andUpper Body

KNEELING

Kneel on the floor and place your hands on theplatform as shown. Maintain controlled breathingwhile holding this position.

Muscles affected: Leg, Shoulder, Arm, andUpper Body

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THE FOUR BASIC TYPES OF WORKOUTS

Muscle BuildingTo increase the size and strength of your muscles,push them close to their maximum capacity. Your mus-cles will continually adapt and grow as you progres-sively increase the intensity of your exercise. You canadjust the intensity level of an individual exercise intwo ways:• by changing the amount of resistance used• by changing the number of repetitions or sets per-

formed. (A “repetition” is one complete cycle of anexercise, such as one sit-up. A “set” is a series ofrepetitions.)

The proper amount of resistance for each exercisedepends upon the individual user. You must gaugeyour limits and select the amount of resistance that isright for you. Begin with 3 sets of 8 repetitions for eachexercise you perform. Rest for 3 minutes after eachset. When you can complete 3 sets of 12 repetitionswithout difficulty, increase the amount of resistance.

ToningYou can tone your muscles by pushing them to a mod-erate percentage of their capacity. Select a moderateamount of resistance and increase the number of rep-etitions in each set. Complete as many sets of 15 to20 repetitions as possible without discomfort. Rest for1 minute after each set. Work your muscles by com-pleting more sets rather than by using high amounts ofresistance.

Weight LossTo lose weight, use a low amount of resistance andincrease the number of repetitions in each set.Exercise for 20 to 30 minutes, resting for a maximumof 30 seconds between sets.

Cross TrainingCross training is an efficient way to get a complete andwell-balanced fitness program. An example of a bal-anced program follows:• Plan strength training workouts on Monday,

Wednesday, and Friday.• Plan 20 to 30 minutes of aerobic exercise, such as

running on a treadmill or riding on an elliptical exer-ciser or exercise cycle, on Tuesday and Thursday.

• Rest from both strength training and aerobic exercisefor at least one full day each week to give your bodytime to regenerate.

The combination of strength training and aerobic exer-cise will reshape and strengthen your body, plus devel-op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the appropriate length of time for eachworkout, and the numbers of repetitions and sets tocomplete, is an individual matter. Avoid overdoing itduring the first few months of your exercise program.Progress at your own pace and be sensitive to yourbodyʼs signals. If you experience pain or dizzinesswhile exercising, stop immediately and cool down.Find out what is wrong before continuing. Rememberthat adequate rest and a proper diet are important fac-tors in any exercise program.

WARMING UP

Begin each workout with 5 to 10 minutes of stretchingand light exercise to warm up. Warming up preparesyour body for more strenuous exercise by increasingcirculation, raising your body temperature, and deliver-ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis-es. Select exercises for every major muscle group,emphasizing areas that you want to develop most. Togive balance and variety to your workouts, vary theexercises from workout to workout.

Schedule your workouts for the time of day when yourenergy level is the highest. Each workout should befollowed by at least one day of rest. Once you find theschedule that is right for you, stick with it.

EXERCISE FORM

Maintaining proper form is an essential part of aneffective exercise program. This requires movingthrough the full range of motion for each exercise, andmoving only the appropriate parts of the body.Exercising in an uncontrolled way will leave you feel-ing exhausted. On the exercise guide accompanyingthis manual you will find photographs showing the cor-rect form for several exercises, and a list of the mus-cles affected. See the muscle chart on the next pageto find the names of the muscles.

EXERCISE GUIDELINES

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O

PQ

R

S

T

U

V

X

W

N

M

J

G

F

H

I

K

E

CD

B

AL

MUSCLE CHART

A. Sternomastoid (neck)B. Pectoralis Major (chest)C. Biceps (front of arm)D. Obliques (waist)E. Brachioradials (forearm)F. Hip Flexors (upper thigh)G. Abductor (outer thigh)H. Quadriceps (front of thigh)I. Sartorius (front of thigh)J. Tibialis Anterior (front of calf)K. Soleus (front of calf)L. Anterior Deltoid (shoulder)M. Rectus Abdominus (stomach)N. Adductor (inner thigh)O. Trapezius (upper back)P. Rhomboideus (upper back)Q. Posterior Deltoid (shoulder)R. Triceps (back of arm)S. Latissimus Dorsi (mid back)T. Spinae Erectors (lower back)U. Gluteus Medius (hip)V. Gluteus Maximus (buttocks)W. Hamstring (back of leg)X. Gastrocnemius (back of calf)

The repetitions in each set should be performedsmoothly and without pausing. The exertion stroke ofeach repetition should last about half as long as thereturn stroke. Proper breathing is important. Exhaleduring the exertion stroke of each repetition andinhale during the return stroke. Never hold yourbreath.

Rest for a short period of time after each set. Theideal resting periods follow:• Rest for three minutes after each set for a muscle

building workout.• Rest for one minute after each set for a toning work-

out.• Rest for 30 seconds after each set for a weight loss

workout.Plan to spend the first couple of weeks familiarizingyourself with the equipment and learning the properform for each exercise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching.Include stretches for both your arms and legs. Moveslowly as you stretch and do not bounce. Ease intoeach stretch gradually and go only as far as you canwithout strain. Stretching at the end of each workoutis an effective way to increase flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. Writethe date, the exercises performed, the resistanceused, and the numbers of sets and repetitions com-pleted. Record your weight and key body measure-ments at the end of every month. The key to achievingthe greatest results is to make exercise a regular andenjoyable part of your everyday life.

Part No. 276031 R0609A Printed in China © 2008 ICON IP, Inc.