The health walker plus is an exercise glider machine that is no longer under production by the Battle Creek Equipment Company. The health walker plus is designed for cardiovascular training that is low impact and appropriate for individuals of varying fitness levels. It also works the muscles in lower body and upper body. The motion of the health walker plus is a combination of elliptical, skier and treadmill motions. Using correct movement on the health walker plus is important for your safety and training the muscles of your body.
Step 1
Place one hand on each of the bracing bars at the front of the machine. You should utilize an overhand grip.
Step 2
Step up onto one of the foot platforms with one of your feet. Use your hands to keep balanced and to keep your foot from slide on the platform. Step up with your other foot when your first food is safely on the foot platform. Your right foot will be on the right platform and your left foot on the left platform.
Step 3
Transfer one hand from the bracing bar to the movement arm. You hand position will now be a neutral grip. Transfer the other hand when your first hand is firmly gripped onto the movement arm. Your palms should now be facing each other.
Step 4
Stand upright with a slight bend at the elbows and slight bend at the knees.
Step 5
Pull one movement arm toward your body while simultaneously pushing the other movement arm away from your body.
Step 6
Press forward with one foot on the foot platforms and simultaneously press backward with the other foot on the foot platform. Your arms and legs should be moving simultaneously and together. For instance, if you are pulling the movement arm back with the right arm, your right foot should push forward. Simultaneously, you would push the left arm forward, and push your left foot backward.
Step 7
Change arm and leg pulling and pushing motions to perform continuous movement while on the health walker. For instance, if you just pushed with your right arm, you would pull with your right arm. If you pushed forward with your left foot, you would push back with your left foot.
Step 8
Continue performing alternating arm and leg pushes and pulls until you have completed your workout.
Step 9
Slow down the machine to a complete stop before attempting to get off the machine.
Step 10
Transfer one hand from the movement arm to the bracing bar once the machine has come to a complete stop. Place the other hand on the bracing bar when the first hand has attained a firm grip on the bracing bar.
Step 11
Step off the Health Walker by stepping back with one foot. Use your arms to help maintain your balance as you step off. You may step off with the other foot once the first foot is successfully placed flat on the floor. When both feet are on the floor, you may remove both of your hands from the bracing bar.
Tips and Warnings
- Perform at least 30 minutes of moderate intensity exercise, sweating but still able to carry on a conversation, at least five days a week to meet the American College of Sports Medicine's guidelines for physical activity and health. Meeting these guidelines has shown a reduction in the risk of getting a chronic disease, such as heart disease.
- Consult your doctor to ensure that using a Health Walker Plus is safe for you.
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