Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. (See the chart on page 12 to find your training zone.)

A cool-down, with 5 to 10 minutes of stretching. Thorough stretching offsets muscle contractions and other problems caused when you stop exercising sud- denly. Stretching for increased flexibility is also most effective after exercising. 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 exer- cise, you may complete up to five workouts each week, if desired. 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 at the right. Move slowly as you stretch—never 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 both legs. 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 forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for both legs. To cause further stretching of the achilles ten- dons, bend your back leg as well. Stretches: Calves, achilles ten- dons 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 but- tocks as possible. Hold for 15 counts, then relax. Repeat 3 times for both legs. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. 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.

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Healthrider HRCR28720 manual Exercise Frequency, Suggested Stretches
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HRCR28720 specifications

The Healthrider HRCR28720 is a highly efficient and versatile piece of equipment designed to enhance cardiovascular health and overall fitness. As an integral part of the Healthrider brand, this model embodies innovation and user-friendly features that appeal to a wide range of fitness enthusiasts from beginners to advanced users.

One of the standout features of the HRCR28720 is its adjustable resistance system. This allows users to customize their workout intensity, enabling them to push their limits and achieve optimal results. The magnetic resistance system is quiet and smooth, providing a natural feel during exercise and ensuring a low-impact workout that is easy on the joints.

The design of the Healthrider HRCR28720 is sleek and compact, making it suitable for home use where space can often be a concern. The sturdy frame is built to support users of various sizes, and the adjustable pedals ensure a comfortable fit for every workout session. This adaptability is particularly beneficial for families or multi-user households.

The console of the HRCR28720 features a clear display that tracks essential workout metrics such as time, distance, speed, and calories burned. This real-time feedback helps users monitor their progress and stay motivated. Additionally, preset workout programs are available, providing structured routines for those looking to enhance their training regimen and vary their workouts.

Healthrider also includes integrated heart rate monitoring features in this model, allowing users to keep track of their heart rate during workouts. This is essential for those who wish to stay within specific training zones or monitor their cardiovascular health effectively.

Furthermore, the HRCR28720 is designed with user comfort in mind. The ergonomically shaped handlebars provide ample grip, and the cushioned seat ensures that even longer workout sessions remain comfortable. Transport wheels also make it easy to move the machine, ensuring versatility for users who need to shift their equipment as needed.

Durability is another critical characteristic of the HRCR28720. The high-quality materials used in its construction are built to withstand continuous use, making it a reliable investment for those committed to their fitness journey.

In summary, the Healthrider HRCR28720 is a comprehensive fitness solution that combines adjustable resistance, advanced monitoring technologies, and user-centric design. Whether aiming to lose weight, improve endurance, or maintain cardiovascular health, this equipment is equipped to meet diverse fitness goals, making it a valuable addition to any home gym.
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