HealthRider Cardio 95 English Manual - Page 5
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RIDE IN STYLE HANDGRIPS There are several hand positions you may alternate. Most grips require both hands. • Overhand grip • Underhand grip • Wide (full width of handlebars) • Narrow • Center post • One handed grip THUMB POSITION Alternating thumb positions from above the handlebar to under the handlebar, with all hand grips, utilizes and strengthens the muscles in wrists and forearms and gives variety to the workout. Following a good stretch and warm-up, establish a steady rhythm that is comfortable for you. (You should never be out of breath.) Most beginners start at 20 to 30 push-pull strokes a minute. If you are very fit, you may want to begin at 35-50 strokes per minute. Your HealthRider® Timer/Meter will help you monitor your exercise rhythm. LEGS AND FEET Practice pushing and pulling, extending your legs and changing hand and foot positions until you get the feel of the machine. There are two foot positions on the pedals and two sets of pedals. The lower pedals are intended to be used during the basic and advanced routines. The upper pedals are support pedals to be used only while the handlebar is in the standard position. Use of the upper pedals will increase resistance to the upper body workout. A. Toes pointing straight ahead, balls of feet centered on pedals. Contract your thigh muscles and point your toes when you fully extend your legs and feet. B. Place feet on pedals with toes out, heels in. On the downstroke, let the knees turn out, keeping them directly over the toes, emphasizing a stretch to the inner thigh. As you return to a sitting position, drop your heels down, toes up, to stretch your lower back, forearms and calves. Toes go down on the upstroke with full leg extension. Toes are up when you are in the sitting position (downstroke). UPPER PEDALS The upper pedals are for support only while intensifying an upper body workout. These 4 pedals should be used while the handlebar is in the standard position. To use the upper pedals and the secondary handlebar position at the same time negates the workout benefit and puts undue strain on the lower back. ELEVATION PANEL The Elevation panel has stop positions at three intervals above the floor and is designed to increase resistance to the total body workout. To raise the panel, lift up on the front of the HealthRider® while using the knob to secure the panel into the desired elevation slot. The floor level should be used for warm-up and basic routine. 7