Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your heart rate is in your training zone for 20 to 30 minutes.

Cooling Down

Finish each workout with 5 to 10 minutes of stretching. Stretching after exercise develops flexibility and helps

prevent post-exercise problems. A proper cool-down should leave you feeling 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 exer- cise, you may complete up to five workouts each week, if desired.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown 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 muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees out- ward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

1

2

3

4

5

13

Page 12 Page 14
Page 13
Image 13
Healthrider 831.285770 manual Exercise Frequency, Suggested Stretches
Page 12 Page 14

831.285770 specifications

The Healthrider 831.285770 is a versatile piece of home exercise equipment designed to cater to those seeking an effective cardiovascular workout while accommodating a variety of fitness levels. It combines the functionality of a traditional treadmill with the advantages of an elliptical machine, providing users with a unique and efficient workout experience.

One of the standout features of the Healthrider 831.285770 is its adjustable stride length. This allows users to customize their workout intensity and engage different muscle groups, making it suitable for both beginners and seasoned athletes. The machine offers a smooth and natural motion, reducing the impact on joints, which is beneficial for those with previous injuries or those looking to minimize wear and tear during exercise.

Additionally, the Healthrider 831.285770 is equipped with an easy-to-read console that displays essential workout metrics such as time, distance, speed, and calories burned. This information helps users track their progress and stay motivated. The console also features built-in workout programs that cater to various fitness goals, allowing users to select routines that suit their individual preferences and capabilities.

The machine's design prioritizes user comfort, featuring ergonomic handlebars and a stable frame. The handlebars are strategically positioned to provide support while also allowing for an upper body workout, enhancing the overall calorie burn. Furthermore, the Healthrider 831.285770 includes oversized pedals that ensure secure footing during intense workouts, adding to its overall safety.

Another notable aspect of this equipment is its compact design, making it ideal for home use in smaller spaces. It can easily be transported or moved if necessary, thanks to integrated wheels, which is particularly advantageous for users who may have limited room for exercise equipment.

In terms of technology, the Healthrider 831.285770 includes heart rate monitoring capabilities that can help users maintain their target heart rate zones. This feature is essential for optimizing workout effectiveness and ensuring safety, especially for those new to exercising or those with specific health considerations.

In summary, the Healthrider 831.285770 is a well-rounded fitness machine that offers a variety of features and technologies aimed at delivering a comprehensive workout experience. Its adjustable stride length, user-friendly console, ergonomic design, and compact nature make it a popular choice for home fitness enthusiasts looking to improve their health and fitness levels.
Top Page Image Contents