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The Pinecone
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September 2016
Take a Spin on Our NEW
The new
TRUE CS900
recumbent bike is comfortable, smooth, and quiet. No stepping
over the frame to reach the seat makes it perfect for seniors or those rehabbing. Recumbent
bikes provide gentle exercise to improve muscle strength, flexibility, posture and balance.
A recumbent stationary bike provides a safe way to get a solid cardio workout; a
good choice for weight loss. Always check with your doctor before incorporating a
stationary bike into your exercise regimen.
Features:
The new bike is equipped with a reclined seat position and a firm seat back
with the wheel in front, not under the rider. This model comes with an easy-to-adjust
seat and pedals with foot straps.
Benefits:
Recumbent bikes work the abdominal, gluteal and hamstring muscles,
helping to reduce lower back pain in a comfortable indoor climate. Riding a recumbent bike is a natural pain reliever and mood lifter
due to the endorphins released during aerobic activity.
Safety:
Recumbent stationary bikes are safe for most people when used properly. Riders need to take extreme caution upon boarding
and exiting the recumbent bike. Skid-proof shoes (no sandals or slides) should be worn and feet need to stay inside the strap of the
pedals while riding the bike. Remember to stay hydrated by drinking water before, during and after a cycling session. If you experience
any pain, dizziness or other signs of discomfort while riding a recumbent bike, stop riding immediately and contact your doctor. Here
are some more tips to help you avoid injury or discomfort:
Adjust the seat.
When the pedal is at the lowest position, your leg should be almost, but not quite, straight. You shouldn’t have to
strain or rock your hips to pedal. Your knees shouldn’t feel crunched when they’re at the top of the pedal stroke. With a recumbent
bike, you adjust the seat forward and back with front bar under seat and recline with lever on the left.
Get to know the display panel.
The electronic display makes it easy to read and operate. The rider
can easily change their resistance level on the electronic display (using up and down arrows) choosing
from easy rides to challenging simulated uphill rides and everything in between with 30 levels. Begin
pedaling to turn on the lighted display. (This model is self- generating: no plug) press GO to open
settings. To work harder (simulates riding up hill) press up arrow to add resistance; down arrow for
less.
Adjust the pedal straps so that your feet feel snug
— but don’t let the straps cut off your circulation.
The foot straps make riding much more comfortable and efficient than pedaling without them.
Don’t pedal with just your toes
to avoid foot and calf cramps. Instead, press from the ball of your foot and through your heel as you
pump downward on the pedal, and pull up with the top of your foot on the upstroke.
Don’t hunch over
to prevent neck pain keep your chest up, shoulders back and down, ears in line with your shoulders, and belly button
drawn in. Avoid rocking from side to side, or clenching the handlebars.
Next time you are near the Oasis, come in and give the new bike a spin.
Reference: “for Dummies”.com
RECUMBENT BIKE!
Arthritis Foundation Walk With Ease Program
Begins September 13 - Are You Ready?
Are you looking for a way to get back into a simple exercise program that you can keep up? Can you walk at
least ten minutes? Walk With Ease offers support, information and tools to help you succeed. Walking has
been proven to help with weight loss, stress control, increasing strength, balance, and walking pace, as well
as reducing pain. Classes will begin September 13thmeeting twice a week (Tuesdays and Thursdays) for nine
weeks in the large card room at 1:30 pm. Mary Hand will lead the classes that begin with a short discussion
covering topics related to exercise and arthritis, followed by a 10- to 40-minute walk that includes a warm-
up and cool-down, stretches, and take home exercises that will build strength for walking. The program will
include a guidebook and lots of surprises and special encouragements along the way. The Class is limited to
15 participants. Before starting any exercise program, always check with your physician.