The ExerHealth company, and later Icon Health & Fitness, have manufactured a line of exercise machines called HealthRiders since 1989. The HealthRider Total Body Aerobic Fitness machine was an early model that's no longer manufactured, but you may still find it in gyms or on the used equipment market. The HealthRider keeps you in constant motion to improve your cardiovascular fitness. By pumping the foot pedals and gripping the machine's handlebar and post in different ways, you can strengthen different muscle groups to achieve a total-body workout.
Step 1
Warm up with five to 10 minutes of mild cardio activity -- such as brisk walking -- before you begin a HealthRider session.
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Step 2
Adjust the machine's seat by turning the knob below the seat and then positioning the seat according to the length of your legs. When the seat is properly positioned your legs should be straight -- but not quite locked -- when you push the pedals with your feet.
Step 3
Leave the handlebar in the "standard" position and the elevation panel in the lowest position when you begin using the machine.
Step 4
Place your feet on the machine's lower pedals, with the balls of your feet in the center of both pedals. Point your toes forward when you push the pedals.
Step 5
Pull the handlebar toward you while simultaneously pushing on the pedals with your legs. Push the bar away with your arms to complete one repetition. Perform 20 to 30 reps per minute when you begin using the machine. Work more vigorously as your conditioning improves.
Step 6
Grip the handlebar at both ends and perform the basic push-pull movements to target your forearm and back muscles. Grip the bar just inside of the curved portions and squeeze as you pull it to shift more focus to your forearm muscles.
Step 7
Target your upper arms by holding the bar with an underhand grip close to the center post.
Step 8
Grab the center post with one or two hands, just below the handlebar, to work your chest, biceps, quads and hamstrings.
Step 9
Perform 30 to 40 reps at a faster pace -- using any grip you wish -- to conclude the main portion of your workout. Switch to a wide grip and gradually slow your reps over several minutes to cool down.
Tip
Gradually increase the pace of your reps as you become familiar with the HealthRider. Try to work up to performing 50 strokes per minute for 30 to 40 minutes using a variety of grips to target different muscles.
Warning
Consult a doctor before you start any new exercise program.
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