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• Always place the balls of your feet in the centers of the pedals. 1 STANDARD WORKOUT POSITION We strongly recommend that you begin every exercise session in this position. As a warm-up, it provides a balanced workout, distributing the emphasis between upper and lower body. Vary emphasis by pulling more with the arms or pushing more with the legs. Keep your back vertical and upright at all times. You should also vary your hand grip to target certain muscle groups. For example, a wide overhand grip will target your shoulders; a close overhand grip (shown) will target your triceps; and a close underhand grip will target your biceps. Muscles affected: All Major Muscle Groups 2 WRIST ROLL As your strength increases, you’ll want to challenge yourself by toning your forearms even more. Use the wrist roll with either the close or wide overhand grip. As you pull the handlebar toward your stomach, roll your knuckles forward in a smooth motion. Muscles affected: Forearm Flexors 3 CENTER POST GRIP Grip the center post high with one hand above the other. Perform ten repetitions. Change your hand positions and perform the same number of repetitions. For greater emphasis try one hand at a time. Muscles affected: Biceps and Chest 9 4 TOES STRAIGHT Place the ball of each foot in the middle of each pedal. Push with your toes pointed forward, then pull your feet back with toes up and heels down. This tones the lower legs. Start with just a few minutes per session and gradually increase with each workout. Muscles affected: Shins and Calves 5 TOES TURNED The direction which your toes are turned will vary the effect of your workout. If your toes are turned slightly in while pointing and flexing, this emphasizes the outer calves. If your toes are turned slightly out while pointing and flexing, this emphasizes the inner calves. You can also turn you toes out and open your knees to tone your inner thighs. Regardless of which toe position you choose, always keep your kneecap in line with your toes. Muscles affected: Calves and Thighs 6 UPPER BODY EMPHASIS Place your feet on the upper pedals and choose any grip. Muscles affected: Arms, Upper Back, and Chest 7 LOWER BODY EMPHASIS Grip the center post low and place your feet on the lower pedals. For more emphasis on the stomach, tighten your abs and pull them in. Muscles affected: Abdomen, Legs, and Lower Back 10 MAINTENANCE AND TROUBLE-SHOOTING Inspect and tighten all parts of the AEROBIC RIDER 2 regularly. The AEROBIC RIDER 2 can be cleaned with a soft, damp cloth; do not use solvents. To prevent damage to the monitor, keep liquid away from the monitor and keep the monitor out of direct sunlight. When storing the AEROBIC RIDER 2, remove the batteries from the monitor. HOW TO REPLACE THE BATTERIES If the display of the monitor becomes dim, the AA batteries should be replaced. Remove the battery cover from the monitor. Remove the old batteries. Insert two new batteries into the monitor. Identify the negative (–) and positi...

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