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Starting and Finishing Your Workout
Begin and end each workout with a Warm Up / Down session - a few minutes of stretching to help prevent strains, pulls and
cramps.
Correct Crosstraining 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.
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.
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.
Fitness Guide
