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Video Transcript

Narrator: Dori Ricci, Expert Personal Trainer, ACE, NASM, AFAA.

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Gym Smarts: Recumbent Stationary Bike

I'm going to demonstrate the use of the recumbent stationary bike for your cardiovascular workout.

The first thing you need to do on this machine is adjust the seat so that you can comfortably reach the pedal but also so that your knee does not pass a 90 degree angle.

So this would be way too close for me. If I moved the seat all the way forward my knee would be coming way too high and that would irritate my knee, especially if I did this for a while.

So now I'm going to move this seat back just a little bit and that's much more comfortable for me.

The other thing that you can adjust is the handle so that you have a comfortable position for your hands.

You want to hold onto the handle because that is going to give you your heart rate on this machine. The next thing you want to do is program the machine.

First thing you're going to do is start pedaling and then you're going to select your workout.

And the machine is going to ask you for your weight and the reason the machine asks you for that information is so that it can correctly calculate the amount of calories you burn during your workout.

And then it is going to ask you for the level you would like to work at and you always want to work a little harder than you feel like working.

That way you're forcing your body to work a little bit harder and to accommodate the work load and that's how you get in better shape. And then you can sit back and enjoy your workout.

Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

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Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

-
Beats
PER
Seconds