The Healthrider Total Body Aerobic machine is used for a cardiovascular workout that may also tone your upper and lower body. The rider is a combination of bike and rowing machine with the weight of your body providing the resistance. The Healthrider is not electronic, so you can use it in the middle of a room without worry of tripping over electrical cords. The Healthrider Company recommends exercising on the machine for 20 minutes a day three days a week.
Step 1
Adjust the seat position. Sit on the seat and place your feet on the lower foot pedals. Position the bend in your knees at a 90-degree angle. Set the seat position to match your 90-degree bend.
Step 2
Place your feet on the lower pedals for lower body strengthening and cardiovascular concentration. Grasp the handle bar near the center. Straighten and bend your legs quickly for your cardiovascular workout. Hold onto the handle bar for balance and light resistance in your arms.
Step 3
Continue to bend and straighten your legs for 20 minutes. Alternate hand positions from holding near the center, to a wider grip. Change your hands from palms facing down to palms facing up as you workout.
Step 4
Place your feet on the upper pedals for upper body strengthening exercise. Use a push/pull motion in your arms to move the seat and yourself up and down for 20 minutes.
Step 5
Vary your hand positions. Place palms up to strengthen the front of your upper arms and your back. Place palms down to strengthen the back of your upper arm and your chest.
Step 6
Rotate your wrists up and down to strengthen your forearms. Keep your back straight and your stomach contracted throughout the workout.
Step 7
Add weight plates for more resistance. Slide equal amounts of weight onto the bars underneath the seat if your fitness level is improving and you need additional resistance.
Things You'll Need
- Healthrider
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