7
14
4) HIGH GLIDE
Start with a Basic Glide movement. Lift your heels (rise
up on your toes) as you glide, maintaining upright
posture. Avoid letting your ankles roll outward as your
heels lift. Concentrate on lifting up through the entire
body, and pulling your abdominals in to help maintain
balance. Your heels should remain lifted throughout the
exercise. This exercise can be performed with the neutral
or low hand grip positions. You will feel additional
emphasis in your calf muscles during this exercise.
5) FORWARD PUSH (Advanced Exercise)
Please center your hands on handlebars as shown.
Begin with a Basic Glide or Wide Glide. Move your
hands to a high grip position. As you glide, slowly lean
forward until you feel more weight in your arms.
Keeping your wrists straight, press forward firmly with
alternating arms. Try to fully extend each arm as you
push. If you are not able to fully extend each arm, adjust
your body position so that you have less forward lean.
Make sure you are leaning forward from your ankles, a
full body lean, rather than rounding your back. Allow
your heels to lift naturally as each leg glides back. This
exercise can be performed with the high or neutral hand grip position. You will feel
additional emphasis in the chest, front shoulder, and the back of the upper arm during
this exercise.
This is an advanced exercise that should be performed only after
proficiency is attained on the first four basic exercises.
6) BACKWARD LEAN (Advanced Exercise)
Begin with a Basic Glide. Move your hands to a high
grip position. As you glide, slowly lean back until you
feel more weight in your arms. Your legs will glide in
front of your body. Keeping your wrists straight, pull
back firmly with alternating arms. Make sure you are
leaning back from your ankles, a full body lean, rather
than rounding your back or “sitting”. This exercise can
be performed with the high or neutral hand grip
position. You will feel additional emphasis in the
upper back, back shoulders, and the biceps during
this exercise.
This is an advanced exercise that
should be performed only after proficiency is
attained on the first four basic exercises.
WARNING: Exercising while leaning forward poses a risk of losing your
balance and falling, resulting in possible serious injury, and should be done
with care.
WARNING: Exercising while leaning backward poses a risk of losing your
balance and falling, resulting in possible serious injury, and should be done
with care.
Target Heart Rate Zone
Age
Minimum
(50%)
Maximum
(80%)
20
22
24
26
28
30
32
34
36
38
40
45
50
55
60
65+
100
99
98
97
96
95
94
93
92
91
90
87
85
83
80
77
160
158
157
155
154
152
150
149
147
146
144
140
136
132
128
124
Effective aerobic training to improve your fitness and
health requires working out at an exercise intensity that
raises your pulse to a level that safely challenges your
heart and lungs. This level can range between 50% -
80% of your maximum heart rate and is called your
Target Heart Rate Zone.
If you are new to exercise or
out of shape, 50% - 60% may be adequate to promote
good cardiovascular conditioning. A well conditioned
athlete may prefer to work up to an 80% - 85% rate.
Using your estimated heart rate as an indicator of your
fitness level provides a built-in work intensifier. If you’re
untrained, you’ll require less effort to reach your target
heart rate zone. As your cardiovascular fitness improves
and you become stronger, it will require more effort for
you to reach your target heart rate zone.
The chart illustrates the predicted minimum and
maximum target heart rate zones for cardiovascular
fitness for the average individual in good health. To
use the chart, find your age and the corresponding
minimum and maximum target heart rate zones.
DETERMINING YOUR ESTIMATED HEART RATE
When used properly, the thumb pulse conductor can help you to determine your
estimated heart rate. To do so:
♥
Pause just long enough from your exercise to take your pulse.
a) Place right thumb on pulse conductor on top of your electronics monitor.
Wait 6 seconds.
b) Your estimated heart rate range will be displayed on screen. Check the chart
above to see if you are within your range according to your age.
Remember that training heart rate ranges are predictions and based on averages.
Regardless of your estimated heart rate readout, you should slow down if you are
breathless and cannot carry on a short conversation.
(Age adjusted heart rate (beats per minute).
BEFORE STARTING THIS OR ANY OTHER EXERCISE PROGRAM, CONSULT YOUR
PHYSICIAN,
who can assist you in determining the target heart rate zone appropriate for
your age and physical condition. Certain exercises, programs or types of equipment may
not be appropriate for all people. This is especially important for persons over the age of
35, pregnant women, or those with pre-existing health problems or balance impairments.
MONITOR YOUR HEART RATE WHILE YOU EXERCISE AND KEEP YOUR
ESTIMATED PULSE RATE WITHIN YOUR TARGET HEART RATE ZONE.
Follow the
instructions below regarding heart rate monitoring and determining your appropriate
target heart rate zone. When used properly, the thumb pulse conductor and display
monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is
not exact and persons with medical conditions and/or a specific need for accurate heart
rate monitoring, should not rely on the estimations provided.
T
ARGET HEART RATE ZONE
