Fitness Tips – Day 15 (Cardio Machines)

Today’s fitness tips are targeting exercises you can do on different cardio machines. Keep in mind, these moves are not all-inclusive, meaning there are plenty of other exercises that are not mentioned. These are just meant to give you some workouts to try.

The below video has the following workout tips:

Treadmill: Quick Start speed is 1 MPH leveled at 0 with time set for 1 hour (you can adjust the time with the numbered keypad) – walk, run, incline up to 15%, decline down to -3% – hold Heart Rate (HR) sensors for balance or to check HR – Select a Program: Weight Loss and HR options require you to enter your age, resting target HR, and exercise target HR – Have fun, but be careful – add arm movements, knee raises, or lunges while on low speeds, step to the beat of the music – Press Stop once to pause, twice to end and view workout summary, three times to Reset the machine for a new workout

Recumbent Bike: Adjust the seat first – can operate using arms and legs, arms only, or legs only (hold onto HR sensors for balance) – Select Program: 6 programs to choose from including Manual (default) – Press Enter to confirm selection – change intensity levels and load force

Stepper: Use full range of motion (fully press the pedals) – Press Start for Manual or select the Manual program – Change levels of intensity – Press Stop once to pause, twice to end and view workout summary, and 3 times to Reset the machine for a new workout – Connect to your profile on the Spirit Fit app to download your completed workout – ¼ mile track displayed with lap counter to track your progress – Select a Program: Manual, Hill, Fat Burn, Cardio, HIIT, Interval, HR at 65%, HR at 80%, and Custom (selecting a Program requires you to enter data like name, age, weight, etc. – Choose the Quick Start option to avoid entering data)

Elliptical: Turns on when you start to pedal – use arms and legs, or workout with hands on the HR sensor – Press Start for Manual or select the Manual program – Change levels of intensity – Press Stop once to pause, twice to end and view workout, and 3 times to Reset the machine for a new workout – ¼ mile track displayed with lap counter to track your progress – Select a Program: Manual, Hill, Fat Burn, Cardio, HIIT, Interval, HR at 65%, HR at 80%, and Custom, Fitness Test, and Constant Power – (selecting a Program requires you to enter data like name, age, weight, etc. – Choose the Quick Start option to avoid entering data)

Rowing Machine: Feet on floor or in straps for safety, cell phone holder, Select a Program: Distance, Time, Calories, Play the Game, Intervals (20/10, 10/20, 10/10), Enter to confirm selection, handle placement on the console or the handle holder, just pull the handle to start a Manual workout (without selecting any programs)