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Keiser M3 - Total Body Trainer Manual

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M3i | M3 TOTAL BODY TRAINER
19
HOW TO EXERCISE ON THE TBT
Start Your Exercise:
1. Set the Resistance Lever down, then set a Pedal to the lowest position.
2. Grasp the Handle nearest to you.
3. Step onto the lowest Pedal rst to mount the TBT.
End Your Exercise:
1. Bring the Flywheel to a complete stop using the Handles/Pedals or the Resistance Lever/Emergency Brake.
2. Once the Flywheel/Handles come to a complete stop, step off of the higher Pedal rst, then the lower one, to dismount.
The TBT is intended for cardiovascular, strength, and power conditioning exercise. Before you begin your exercise, be
sure to adjust the Seat height and depth to the position that supports good body position.
BODY POSITION
WARNING: To prevent injury, always wait until the Flywheel comes to a complete stop before you attempt to
dismount the TBT. Keep the top surface of the Pedals clean and dry.
1. HEAD AND NECK
Keep your head and neck in alignment with your
body. Your eyes and ears should be on the same
horizontal plane and parallel with the oor.
2. POSTURE
Maintain the natural curvature of your spine to
achieve proper posture. Avoid leaning forward or
arching your back.
3. ARMS
Maintain comfortable range of arm motion,
keeping the Handles in front of your body and
within reach. Ensure a slight bend at the elbows
when Handles reach full extension.
4. HANDS
Ensure a rm grasp of the Handles throughout
the exercise. Vary your handgrip for comfort
and to help prevent discomfort.
5. LEGS
Your knee cap should align with the Pedal axle
when the Pedal is positioned at three o’clock
(away from Flywheel). A slight bend at the knee
(5–15 degree angle) should be present when the
Pedal extends down to six o’clock (toward oor).
6. FEET
Keep the widest part of each foot over the center
of the Pedals (or resting on the Foot Rests in the
Upper Body training position). Pedal at an even,
steady pace to maintain balanced pedal strokes.
Figure 14. Body Position
1
2
4
6
3
5
5–15°
CAUTION: ENSURE SEAT HEIGHT AND DEPTH SUPPORT PROPER BODY POSITIONING TO AVOID INJURY.
SEAT HEIGHT — Hips rocking side to side during pedaling indicates the Seat is positioned too high; knees bowed outward
indicates the Seat is positioned too low. Adjust the Seat to align with the top of your hip when standing beside the TBT.
SEAT DEPTH — Adjust the Seat depth until only the toe end of your foot is visible when the Pedal is positioned at three
o’clock (away from Flywheel).
Failure to follow this instruction may result in injury due to unnecessary stress on joints, muscles, and soft tissue.
… 19 …


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