Adjust seat height for a slight bend in your legs at the bottom of the pedal stroke. Securely position feet on pedals and grip handles. Pedal with legs while simultaneously pushing and pulling handles. Maintain a steady, controlled pace. Engage core and keep back straight. Increase intensity by pedaling faster and pushing harder.
Ensure proper seat height to protect knees. Coordinate arm and leg rhythm for efficiency. Engage your core for stability and power. Warm up with a moderate pace. Consider interval training for cardiovascular benefits. Breathe steadily.