CAUTION: Before beginning any fitness program, you should have a complete physical examination by your physician.
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 24 on page 24 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
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
Calf muscle
Gluteal and Hamstring
Quadricep
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