Exercise Frequency, Suggested Stretches

Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your train- ing zone.

A cool-down, with 5 to 10 minutes of stretching. Thorough stretching helps to offset problems caused when you stop exercising suddenly. Stretching for increased flexibility is also most effective after exercis- ing. A proper cool-down should leave you relaxed and comfortably tired.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired.

Remember, the key to success is make exercise a regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown in the drawings at the right. Move slowly as you stretchÑnever bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean for- ward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip

HRAW56073 specifications

The Healthrider HRAW56073 is a premium exercise bike designed to provide users with a comprehensive fitness solution in the comfort of their own homes. Built for durability and performance, this model integrates advanced features, ensuring an optimal workout experience.

One of the standout characteristics of the HRAW56073 is its adjustable seat with multiple positions. This ensures users of varying heights can find a comfortable riding position, promoting proper posture and reducing the risk of injury during workouts. The bike is equipped with a sturdy frame that can support a maximum user weight, making it suitable for a wide range of individuals.

In terms of technology, the Healthrider HRAW56073 comes with an integrated LCD display that tracks essential metrics such as time, speed, distance, calories burned, and heart rate. This real-time feedback enables users to monitor their progress effectively and stay motivated throughout their fitness journey. Moreover, the bike also features built-in heart rate sensors located on the handlebars, allowing users to gauge their exertion levels.

The HRAW56073 offers a variety of workout programs aimed at keeping users engaged and challenged. These pre-programmed workouts include varying intensity levels, catering to both beginners and seasoned athletes. The user can easily select a program that aligns with their fitness goals, whether it's weight loss, endurance training, or cardio fitness.

Another key feature is the resistance system, which utilizes a magnetic resistance mechanism. This system provides a smooth and quiet ride, making it ideal for home use without disturbing family members or neighbors. Users can seamlessly adjust the resistance levels, providing a customizable workout that can evolve with their fitness capabilities.

Additionally, the Healthrider HRAW56073 boasts a space-saving design. Its compact form factor allows it to fit seamlessly into smaller home gym spaces. The bike includes transport wheels for easy relocation, making it convenient to store when not in use.

Overall, the Healthrider HRAW56073 is an excellent choice for anyone looking to enhance their fitness routine. With features focused on comfort, technology, and user engagement, it stands out as a reliable and efficient exercise bike that makes working out enjoyable and accessible for all fitness levels.