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Page 22
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.
CAUTION: Before beginning
any fitness program, you
should have a complete
physical examination by your
physician.
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.
CAUTION: Make sure that both
cylinders are set at the same
resistance to ensure a
smooth, balanced feel during
your workout.