Precor 723e, 718e owner manual Sample Exercise Routines

CAUTION: Before beginning any fitness program, have your doctor give you a complete physical examination.

CAUTION: Make sure that both cylinders are set at the same resistance to ensure a smooth, balanced feel during your workout.

CAUTION: Throughout your workout, periodically check your heart rate. Never allow your heart rate to exceed 80% of your training zone. Refer to Diagram 26 on page 25 to determine the training zone that is appropriate for your age group.

Sample Exercise Routines

For a good upper body workout, set the resistance cylinders at a moderate level—between the markings 4 and 6 and take the following steps:

1.Stand erect with your feet placed firmly on the stair arm footpads.

2.To maintain your balance after stepping onto the stair arms, place your hands in a comfortable position on top of the handrails, palms facing down. You should have a slight bend at your elbows. Do not straighten your arms out completely and do not place your weight on the handrails, use the handrails for balance only.

3.As you transfer your weight and press down with one leg, the opposite leg should rise to about a 90 degree angle. Do not raise your leg above a 90 degree angle as you can cause injury to yourself.

4.Become familiar with the movement of the stair arms. Transfer your weight between stair arms in one fluid motion. Do not bounce, bob, or rock up and down or back and forth. Keep your back straight and erect while you work out.

When you first start out, try a one-minute rest and one-minute work interval. During the rest interval, you should let your body relax, continuing to transfer your weight from one stair arm to the other with your hands relaxed, yet maintaining your balance holding onto the handrails. During the work interval, concentrate on your movement, keeping your knees bent, pushing down and lifting up, in one continuous motion.

Calf muscle workout—during your downward stroke, as the pedal tails away, let your heel come off the foot pedal. This helps work your calf muscle group.

Gluteal and Hamstring workout—Bend your arms at the elbow and place them along the upper length of the handrail. Bend your body at the hips while you rest your arms on the handrails. Then, keep your back straight while you bring your knees up toward your chest to begin working your gluteals and hamstrings. Remember, do not bend your knees more than 90 degrees, as you can cause injury to yourself.

Quadricep workout—Hold onto the handrails while you sit back, knees bent, placing your weight directly over the footpads. You should be able to feel light pressure on your quadriceps. Do not position your weight so far back that the front crossbar on the climber comes off the floor. Keep your back straight, in an upright position, as you take shorter, faster steps. Keep your knees bent throughout your workout to isolate and work out your quadricep muscles.

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