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10

GUIDELINES

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get off on the right foot and stay motivated.  Realize that any new habit is 
difficult to establish at first, but it can be done.  Follow these steps and you'll
be on your way to establishing and using your home fitness center for
improved health and fitness.  Enjoy the journey!

Get a physical exam.

If you have been inactive for several years or new 

to an exercise program, be sure to consult with your family physician.
Especially if you're over 35, have health problems or have a history of 
heart disease in your family.

Begin planning for your home fitness center.

Set aside a portion or a

room in your house or apartment that is exclusively for fitness, and make
sure that it is as comfortable as possible so you'll enjoy using it.  If you like
music or like to look outside while exercising, make sure these things are
accessible.  Do not force yourself to exercise in a part of the house that
isn't comfortable, you will not feel motivated to exercise.

Do you need a companion?

If you prefer to exercise with someone, find a

friend to train with who lives nearby.  Encouraging your spouse or children
to exercise with you is an excellent way to stay motivated and promote
family unity.  

Make fitness a part of your daily lifestyle.

Include it in your daily planner

just as you would any other appointment.  Keep the appointment; you'll be
glad you did.

Use affirmations.

Affirmations will help you program your subconscious 

to accept new beliefs.  They should be positive statements.  "I am living a
healthier lifestyle by exercising several times per week at home."  Repeat
your affirmations several times per week.

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Home Fitness Planning Worksheet

Target date to begin exercise program:_____________________

Times of day I can exercise:

Time #1________________________

Time #2________________________

Time #3________________________

Days of the week that are good for me to workout:

Day #1_________________________

Day #2_________________________

Day #3_________________________

Activities I would like to experiment with:

Activity #1 _____________________

Activity #2 _____________________

Activity #3 _____________________

Exercise goals I wish to accomplish:

Goal #1_________________________

Goal #2_________________________

Goal #3_________________________

STEPS TO GETTING STARTED

Individuals who will support me in my exercise program:

Person #1_______________________

Person #2_______________________

Person #3_______________________

Individuals who can workout with me:

Person #1_______________________

Person #2_______________________

Person #3_______________________

Over the last 25 years, ever since the introduction of Dr. Kenneth Cooper's

book, Aerobics, many individuals have focused on walking, running, cycling,
swimming, and other types of aerobic activity as their only means of exercise. 

Unfortunately, this has led to many of these same people neglecting other

key components of fitness; such as strength training, flexibility and body 
composition.  Many of us lack the strength to carry a full back of groceries, or
the flexibility to pick up our shoes without bending at the knees.  In addition,
as we have aged, we have replaced muscle tissue with fat tissue.

Continued work by Dr. Cooper at the Institute of Aerobics Research, is

showing that in addition to the need to stress our cardiovascular system, that
more attention needs to be placed on building stronger muscles and increasing
joint flexibility.  They are talking about the benefits of balanced fitness: regular
physical activity that includes strength training and flexibility (stretching) in
addition to aerobic conditioning.

For many years, "fitness" has been solely a measure of cardiovascular 

(aerobic) endurance.  And, while aerobic fitness is the cornerstone for health
and quality of life, there are two other components that are nearly as impor-
tant.  When developing your home fitness program it is only appropriate that
you develop all three components in order to achieve balanced fitness, and
thus optimal health and quality of life.  The three components are:

— Muscle strength
— Cardiovascular fitness 
— Flexibility

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Balance Fitness

Many people considering beginning a balanced home fitness program still

think "no pain, no gain."  They usually think they have to cycle or lift weights
until they are over-tired and their body aches.  This idea of fitness is outdated.
What they don't realize is that, in a short time using proper guidelines, the
initial tiredness or soreness will be replaced by increased energy for work and
recreation and an increased sense of well–being.

Since 1978, the American College of Sports Medicine (ACSM) has had an

influence on the medical and scientific communities with its position state-
ment on "The Recommended Quantity and Quality of Exercise for Developing
and Maintaining Fitness in Healthy Adults."  For the first time since 1978 the
ACSM has revised its recommendations on exercise for healthy adults.  The
new paper published in 1991 expands and revises advice on cardiovascular 
fitness and body composition, and now recommends that you add resis-
tance training.  This is new information to those of us who have only cycled,
ran, swam, watched our body weight and controlled our diet to attempt to
maintain fitness.

Balanced fitness can do more to ensure a long, healthy life than just about

anything else known to the medical community today.  It's never too late  to
start a fitness program but ideally, you should build strong muscles, flexibility
and a strong cardiovascular system early in life and enter the later years with
your physical potential at its maximum.

Summary of Contents for Airdyne Windjammer

Page 1: ...t and fore aft accommodate users of all sizes Transport Wheels Make it simple to move the bike across any flat surface Steel Construction Institutional quality steel construction stands up to the most...

Page 2: ...should enable you to shape and monitor your workouts to Increase your energy level Increase cardiovascular and aerobic fitness Increase upper body muscle strength Decrease your overall percentage of b...

Page 3: ...on or for wheelchair access Fig 4 5 release the foot pedal locking pin and move the seat backward and completely off of the seat track Getting started 1 To activate the computer begin by turning the h...

Page 4: ...8 Calories The CALORIES feedback function displays the approximate number of calories burned during your workout in total CALORIES based on level Fig 9 Calories Hour The CALORIES HOUR feedback functi...

Page 5: ...king at you No more lying down on a sweaty bench or wondering if you ll catch athlete s foot in the shower Flexibility of time may be the biggest advantage Work schedules vary for many people who work...

Page 6: ...focused on walking running cycling swimming and other types of aerobic activity as their only means of exercise Unfortunately this has led to many of these same people neglecting other key components...

Page 7: ...per day and without a well rounded resistance and flexibility program is inadequate for developing and maintaining fitness in healthy adults It is just that simple 12 GUIDELINES Keep in mind that the...

Page 8: ...llows you to stay within your selected target heart rate zone In addition to aerobic exercise the ACSM recommends that healthy adults perform a minimum of 8 to 10 strength exercises involving the majo...

Page 9: ...ives to exercise Avoid looking at exercise as a way to fix something that s wrong with your body Instead focus on your successes Pat yourself on the back each time you ve made it though a workout Thri...

Page 10: ...INN CYCLING FITNESS INC LIMITED WARRANTY SCHWINN CYCLING FITNESS INC LIMITED WARRANTY FOR EXERCISER PRODUCTS All Schwinn exerciser products are warranted to the retail purchaser to be free from defect...

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