The HealthRider Cardio Rider is a total body fitness machine made by HealthRider, a subsidiary of Icon Health & Fitness. The HealthRider Cardio Rider has wide rotating handlebars, a seat that slides forward or backward for adjustments and dual pedal positions. The machine is low-impact and designed to burn calories with total-body, lower-body or upper-body exercises.
Center Post Exercise
The Cardio Rider by HealthRider works different muscles depending on how you hold the handles and where you place your feet. For engaging the lower body, rest your feet on the bottom pedals. When you want to limit the lower body, rest your feet on the upper pedals to minimize leg involvement. The center post exercise works the legs, chest and biceps and is part of the basic routine. Grab the center post with one hand covering the other and your feet on the lower pedals. Pull the post toward you as you straighten your legs. Push the post forward and bend your knees. Switch hand positions for an equal number of strokes. A stroke on the Cardio Rider is simply one time pulling the handlebar and post toward you and then pushing it away from you.
Stomach, Legs and Lower Back Exercise
The stomach, legs and lower back exercise emphasizes the lower body. Move the post to the slot closest to the front of the seat. This limits the range of motion of the handlebar so more work goes into your legs. Grab the handlebar with your palms down and pull it partway toward your abdomen as you press your legs straight.
Arms, Upper Back and Chest Exercise
The arms, upper back and chest exercise emphasizes the upper body. The feet go on the upper pedals to limit leg movement. Your hands may use any grip on the handlebars; change your grip throughout the exercise to target different upper-body muscles, including the chest, lats, upper back, biceps and triceps. Holding the handlebars with your palms facing up emphasizes the arms. Grabbing the bent ends of the handlebar with the palms down targets the upper back, triceps and lats. You can hold the center post for chest and biceps emphasis.
Exercise Duration
HealthRider suggests using the machine for 20 to 30 minutes per day, four days a week. If 20 minutes at one time is too difficult for you, start with 10-minute segments and work up to 20 to 30 -- or you can do two 10- or 15-minute workouts per day. The Centers for Disease Control and Prevention suggests multiple 10-minute short workouts as effective substitutes for longer workouts. You can work out any time of the day that suits you best, or split your workouts between morning and night. HealthRider suggests morning workouts for better success of long-term exercise consistency.
