Fitness Guide; Suggested Stretches - York Fitness Aspire 2 in 1 Owner's Manual

Fitness guide

Correct Cycling Form
• Sit on the cycle, with your feet on the pedals and inside the pedal straps.
• Ensure that the seat height is adjusted correctly - you should be stable and balanced whilst on the saddle. The
basic rule for getting the seat height right is that as the pedal reaches its lowest point, the leg is almost straight.
• Try to ensure that your back is straight whilst exercising, especially for long periods.
Correct Cross-training Form
To start using the cross trainer, simply stand on the foot pedals with the front of your shoes close to the front edge
of the pedal cap. Place your hands at a comfortable position on the handlebars. Simply move your highest foot
forward and follow the natural path of the machine.
Start on a load level that is comfortable to familiarize yourself with the machine. Once you are comfortable, start
adjusting the load level to achieve the workout desired.
Forward and Reverse: The cross trainer can be used in the forward and reverse direction to vary the muscles that
you workout. This will also vary your workout helping you to stay motivated. To change directions, simply slow the
pedals down until they stop and switch directions.
Load Level Adjustment: The load level of cross trainer can be changed at any time during your workout.
Adjusting your load level will allow you to increase or decrease your intensity level.

Suggested Stretches

The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.
1. Hamstring Stretch
Sit with one leg
extended. Bring the
sole of the opposite
foot toward you and
rest it against the inner
thigh of your extended
leg. Reach toward your
toes as far as possible.
Hold for 15 counts, then
relax. Repeat 3 times
for each leg. Stretches:
Hamstrings, lower back
and groin.
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2. Calf/Achilles Stretch
With one leg in front of
the other, reach forward
and place your hands
against a wall. Keep your
back leg straight and
your back foot flat on the
floor. Bend your front leg,
lean forward and move
your hips toward the
wall. Hold for 15 counts,
then relax. Repeat 3
times for each leg. To
cause further stretching
of the achilles tendons,
bend your back leg as
well. Stretches: Calves,
achilles tendons and
ankles.
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3. Quadriceps Stretch
With one hand against
a wall for balance,
reach back and grasp
one foot with your
other hand. Bring your
heel as close to your
buttocks as possible.
Hold for 15 counts, then
relax. Repeat 3 times
for each leg. Stretches:
Quadriceps and hip
muscles.
4. Inner Thigh Stretch
Sit with the soles of your
feet together and your
knees outward. Pull your
feet toward your groin
area as far as possible.
Hold for 15 counts, then
relax. Repeat 3 times.
Stretches: Quadriceps
and hip muscles.