classification
type	local endurance
leverage	non-weight
impact	low

muscles
dynamic	arms, shoulders, chest, upper back
static	muscles of lower torso

speed zones
warm up	40 - 60 rpm
cool down	40 - 60 rpm (low resist.)
strength endurance	30 -50 rpm (high resistance)
fat burning	not practicable
	approximated values, depending on heart rate and chosen resistance

instructions
preparation	execution	variations / comments
Stand in front of or sit in machine. If available select a programm, otherwise adjust the level of resistance. Grasp both handles.	Rotate crank lever in any direction.	Crank shaft needs to be setup between shoulder and chest height. Adjust crank length to keep front arm elbow slightly flexed.

more indoor cardio exercises



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