The Aerobic Rider 2 is an exercise machine made by HealthRider and sold at Sears. This cardio machine looks similar to an exercise bike, with a padded seat and handles coming off a center post so they are in front of your torso and legs, but there are two sets of pedals. The pedals do not move in a circular position, as they would on a bike. You actually push against the pedals and pull on the handlebar, making the machine more similar to a rowing machine than to an exercise bike.
Basic Position
The basic Aerobic Rider 2 exercise works your arm and legs equally, though you shouldn't expect as much of a strengthening workout as you would get from lifting weights. The basic exercise uses the standard workout position for the machine, which is also the recommended warm-up position.
To do this exercise, sit on the seat and extend your arms straight ahead. Grab the handlebar so that your hands are shoulder-width apart and facing the floor. This targets your shoulders. Bring your hands closer if you want to emphasize the triceps. If you want to work your biceps, turn your palms over so they face the ceiling.
Place your feet on the lower pedals, then pull the handlebar toward you as you push with the pedals. This causes the seat to raise so that you're almost standing. Pull the bar toward your waist. Bend your elbows out to the sides, and pull your shoulders back. Return to the starting position.
Wrist Roll
Once you have figured out how to do the basic exercise in the standard workout position, you can vary your workouts by changing your hand and feet placements.
To emphasize your forearms, perform the wrist roll exercise. Place your hands on the handlebars in either the wide grip or the close grip, but have your palms face the floor. Sit comfortably with your feet on the lower pedals. As you pull the handlebar toward you and push the pedals, bend your wrists downward. This works the forearms flexor muscles. Return to the starting position, and straighten your wrists.
Lower-Body Exercise
Exercising in the standard position works your upper and lower body. The lower-body exercise does use the upper body somewhat, but more work comes from your legs.
To perform the lower-body exercise, place your feet on the lower pedals and squeeze your abs. Grab the center post instead of the handlebar. Stack your right hand on top of your left, with both palms facing inward. Then pull the handlebar and press against the pedals to straighten your legs, but without locking out your knees. Lean forward slightly to engage the abs. Return to the starting position. Switch hand positions about every 10 reps.
Upper-Body Exercise
To emphasize your upper body, place your feet on the upper pedal. Choose the hand grip you wish, even holding the center post if you prefer, and pull the handlebar toward your rib cage as you push against the pedals. This works your back, chest and arms.
References
- Sears Aerobic Rider 2 by HealthRider User's Manual; Sears, Roebuck and Co.; 1997
- Aerobic Rider 2 by HealthRider User's Manual; Sears, Roebuck and Co.; 2000
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