Instructions for a PowerRider Exercise Machine

PowerRider machines efficiently work the upper and lower body while providing multiple benefits in one workout.

The PowerRider workout machine was designed to provide users with three effective workouts at once: an aerobic workout for cardiovascular benefits, a strength-building workout for muscle tone and sculpting and a flexibility workout for improving strength-training results and flexibility. The machine allows the user to work both her upper and lower body at the same time with options to focus on specific "problem areas" in either the upper or lower body.

Instructions

1. Sit on the PowerRider machine with feet placed properly on the pedals; grip the handlebars with both hands. Push the pedals with your feet while pulling on the handlebars with your arms, then push the handlebars away from the body, returning them to the start position while pedaling. Continue for a "total body workout."

2. Sit on the PowerRider machine and grip the handlebars as before, but this time place your feet on the "footpegs" instead of the pedals. Pull the handlebars toward the body with your arms only, then push the handlebars away, returning to the start position and repeat. Do not use your legs in this "upper-body only" workout.

3. Sit on the PowerRider machine with your feet on the pedals. Place hands on the handlebars, but the handlebars will not be moved in this "lower-body only" workout. Push the pedals with your feet, pedaling for a targeted lower-body workout.

4. Start PowerRider workouts by moving easily, keeping a slow pace for about three minutes as a warm-up. PowerRider suggests a one-minute rest of even slower movement following the three-minute warm-up.

5. Begin the "exercise" portion of the workout. If you're a true beginner to working out, use the PowerRider machine for about three minutes; increase the length of the workout as endurance increases over time, up to 20 minutes for advanced users. The "exercise" portion of the workout should be at such a level of energy exertion that it would be difficult to talk and continue working out at the same time-- if you're breathing quite heavily.

6. Finish the workout with a three-minute cool-down, similar to the three-minute warm-up. The exercise motions should be gradually decreased over the three minutes, allowing the body to cool down properly. This also helps prevent dizziness following the workout, and blood-pooling in the muscles.

Tips & Warnings

• Always consult with your physician before beginning any new workout regimen.

References

• PowerRider Instruction Manual