HealthRider Cardio 95 English Manual - Page 5

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

mus-

cles

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

intend-

ed

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,

empha-

sizing

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

(down

-

stroke).

UPPER

PEDALS

The

upper

pedals

are

for

support

only

while

intensifying

an

upper

body

workout.

These

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.

4

7

HealthRider Cardio 95 English Manual - Page 5

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