1/13/2011

Aerobic
Machines

Bicycles - Recumbent
Therecumbentbikeoffersawideseat
andlowerbacksupportthatis
appropriateformostbeginners.

Sitontheseat.Usetheknobonthe
centerofthebikeframetoadjustyour
seatposition.Whenyouextendone
legcompletelywithaflexedfoot,there
shouldbea5Ͳ15° bendinyourknee.
Youshouldbeabletocyclecomfortably
withoutfeelingcrampedorthatyou
areoverreachingforthepedals.

Selectyourexercisetime,program,and
resistance.Choosealevelwhereyou
cantalkbutnotcomfortablysing. •• Siton…….
•• Push
•• Exhale..

Furman University Ƒ Greenville, SC

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Bicycles - Upright
TheUprightBikeoffersanonͲimpact,
partiallyweightbearingaerobicworkout.

Standnexttothebike.Adjusttheseat
heightsotheseatisinlinewiththepivot
h i ht th t i i li ith th i t
pointofyourhips.

Sitontheseatandslideyourtoesinto
thetoeclasps.Tocheckthatyouhave
thecorrectseatheight,straightenone
kneewithaflexedfoot.Thereshouldbe
a5Ͳ15° bendinyourknee.Youshouldbe
able to pedal comfortably without feeling
abletopedalcomfortablywithoutfeeling
crampedorthatyouareoverreaching.

Selectyourtime,program,and
resistance.Chooseanintensitythat
allowsyoutotalkbutnotcomfortably
sing.
Furman University Ƒ Greenville, SC

Bicycles - RevMaster (Set Up)

TheRevmasterbicycleresemblesa
roadbike.

Standnexttothebike.Adjusttheseat
h i ht th
heightsotheseatisinlinewiththe
t i i li ith th
pivotpointofyourhips.

Thehandlebarheightshouldbeinline
withtheseat.

Thehandlebarfore/aftpositionshould
beadjustedsoyoucancomfortably
reach the handlebars during cycling
reachthehandlebarsduringcycling
withoutstrainingyourarmsorneck.

Theseatfore/aftpositionshouldbe
adjustedsoyourkneeislinedupover
theballofyourfootwhenyourfeetare
inthe6o’’clockand9o’’clockposition.
Furman University Ƒ Greenville, SC

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Bicycles - RevMaster (Set Up)

ThePilotconsolewilldisplay:
SpeedͲ Rotationsperminute(RPM)
TimeͲ minutes
DistanceͲ miles

If you are wearing a heart rate monitor

Ifyouarewearingaheartratemonitor
cheststrap(availableattheFitness
Centerdesk)thentheconsolewillalso
displayyourheartrate.

Tightenthetoeclaspsaroundyourfeet
forasnugfit.Whenyoucycle,pedalin
fullcirclesratherthananup/down
motion.

Usetheblackresistanceknobonthe
bikeframetoincreaseordecreasethe
resistanceontheflywheel.

Choosealevelwhereyoucantalkbut
notcomfortablysing.
Furman University Ƒ Greenville, SC

Elliptical Trainers
Anellipticaltrainerattemptstomimicthe
ellipticalmotionusedinwalkingor
running.Theintensitycanrangefroma
slowwalktoafastsprintdependingon
yourpace.ItisanonͲimpactexercise
because your feet never leave the pedals
becauseyourfeetneverleavethepedals.

Usecautionwhenyoustepontothe
pedalsbecausetheymove.
Selectyourtime,resistance,andprogram.
Somemodelshavemoveablearms,
adjustableramps,andadjustablestride
length.

Pedalforwardasifyouarewalkingor
jogging.Fullyextendyourkneesandshift
yourbodyweightveryslightlyfromside
tosideonthedownstroke. •• Siton…….
•• Push
Choosearesistance,speed,andramp •• Exhale..
incline(ifavailable)thatallowyoutotalk
butnotcomfortablysing.
Furman University Ƒ Greenville, SC

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Rowing Machines

TherowingmachineprovidesanonͲimpact,partiallyweightbearingaerobicworkoutusing
your upper and lower body. Adjust the foot straps so both feet are supported by the foot
yourupperandlowerbody.Adjustthefootstrapssobothfeetaresupportedbythefoot
rests.Tightenthetoeclaspsaroundeachfootforasnugfit.Selectadragresistancefroma
scaleof1Ͳ10.Programtheconsole.Holdthehandlebarwithanoverhandgrip.Pressaway
fromthefootrestsusingyourlegmuscles.Onceyourlegsareextended,pullthehandlebar
towardyourabdomen.Trytokeepyourshouldersrelaxedandyourelbowsclosetoyour
sides.Bendyourkneestoreturntothestartingposition.Chooseadragresistanceandspeed
(strokesperminute)thatallowsyoutotalkbutnotcomfortablysing.

Furman University Ƒ Greenville, SC

Treadmills
Thetreadmillcanbeusedforwalkingor
running.

Tobegin,straddlethetreadmillbeltand
standonthesidebars.Startthetreadmillat
aslowspeed(~1mileperhour).Oncethe
treadmillbelthasstartedtomove,carefully
stepontothebeltandbeginwalking.Adjust
thespeedandinclineasdesired.Findalevel
whereyoucantalkbutnotcomfortablysing.

Exerciseonthefrontportionofthetreadmill.
Foraddedsafety,fastenthesafetycliponto
your waistband If you start to move too far
yourwaistband.Ifyoustarttomovetoofar
back,thesafetystrapwilldisengageandthe
treadmillbeltwillstopmoving.

Ifyouneedtostopthetreadmillbeltquickly,
presstheemergencystopbuttononthe
console(usuallyaredbutton).
Furman University Ƒ Greenville, SC

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Stair Climbers
TheStairClimberprovidesanonͲimpact,full
weightbearingaerobicworkout.

Programtheconsole.Standuprightover
thepedals.

Takemediumstepsapproximately6Ͳ8inches
fromthetopofthepedalrange.Holdlightly
ontothesiderailsforbalance.

Becarefulnottosupportyourweightwith
thesiderails.Choosealevelwhereyoucan
t lk b t t
talkbutnotcomfortablysing.
f t bl i

Thinkaboutclimbingup,ratherthan
pushingthepedalsdown.
Thepedalsshouldnottouchthefloor.

Furman University Ƒ Greenville, SC