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15

Include an exercise program that provides as least 300 calories or more of
activity per day.  This is best accomplished with exercise of low intensity and
long duration.  Many pieces of home fitness equipment give estimates of
calories burned while exercising.  Remember these are approximate calories
burned, exact amounts will depend on type of exercise, your body size,
intensity and duration.

Add resistance training to your program to add muscle mass.  Muscle cells
are more active than fat cells and will help you burn more calories per day.

Include use of behavior modification techniques to identify and eliminate
bad diet and eating habits.

You should strive to burn between 300 to 500 calories per exercise session

and 1000 to 2000 calories per week in exercise.  Remember that sustained
aerobic activities that use large muscle group will cause the greatest energy
expenditure.

If overweight or obese, you may want to keep the intensity even lower

than 60 percent of maximum heart rate to keep the risk of orthopedic
injuries at a minimum.  Nonweight-bearing activities such as stationary
cycling may be considered for this group, or for those who suffer from
orthopedic or arthritis problems.

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A Balanced Workout

All of your balanced home workouts should include three parts:

– Warm-up

– The main aerobic and/or strength routine

– Cool-down

Together, exercise and recovery comprise fitness conditioning: deny

either and you invite injury and minimize benefits.  Our bodies and minds
become stronger and more efficient in response to their use and exercise.
Overuse and overload will cause breakdown.  You don't want too much, 
but just enough.  

The secret is to know when you are pushing too much or too little.

Monitoring your heart rate tells you how much to exercise and when to rest.

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Warm-up

A good warm-up will help you perform better and will decrease the aches

and pains most people experience.  The warm-up prepares your muscles for
exercise and allows your oxygen supply to ready itself for what's to come.
Studies show that muscles perform best when they're warmer than normal
body temperatures.  Warm-up exercises include cycling, walking, skiing slowly
until you begin to break a light sweat.  This normally takes about 5 to 10 
minutes. If using a heart rate monitor, raise your heart rate to about 110 to 120
beats per minute during your warm-up.

Stretching before and after exercise also serves many purposes.  By promot-

ing flexibility, it decreases the risk of injury and soreness.  It also enhances
physical performance by allowing you to maintain a comfortable position on
the bicycle longer.  Take a few minutes to stretch your legs, shoulders and
lower back before you get on your home equipment.

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Aerobic/Strength Exercise

Vigorous aerobic exercise is the core of your workout program.  The

intensity of your exercise must be strenuous enough to raise your heart rate
into your target zone.  This is usually between 60 and 90% of your maximum
heart rate.  Cycling, or any exercise done in this range, is usually called aerobic
exercise.  It means your body, your heart, and the various exercising muscles
are working at a level at which oxygen can be utilized.  Exercising with a heart
rate monitor allows you to constantly receive visible feedback (and on some

14

GUIDELINES

models audible feedback) as to what your heart rate is while exercising, and
allows 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 major muscle
groups a minimum of two times per week.  At least one set of 8 to 12 
repetitions to near-fatigue should be completed during each session.  
These recommendations are based on two factors:

Most people aren't likely to adhere to workout sessions that last more than
60 minutes.  The regimen outlined above can be completed in 30 minutes or
less, and when combined with 30 minutes of aerobic activity and flexibility
gives you a balanced workout.

While more frequent and intense training is likely to build greater strength,
the difference is usually very small.

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Cool-Down

The cool-down enables your body's cardiovascular system to gradually

return to normal, preferably over a 5 to 10 minute period.  Bringing your
workout to an abrupt halt can cause light-headness, since blood will pool in
your legs if you abruptly stop working.  Lower your exercise intensity 
gradually over a period of a few minutes.  When  your heart rate has returned
to below 110 beats per minute you can stop exercising on whatever piece of
equipment you are on.

Always keep in mind that warm-up and cool-down are just as important as

the activity phase.  Both can prevent many common injuries from occurring.

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How To Determine Your Maximum Heart Rate

The best way to determine your maximal heart rate is to calculate your 

target heart rate zones.  Simply record your heart rate several times when
you are putting out a maximal effort, such as when you are going all out on 
a stationary bicycle, or during a hard session of stair climbing.

The easiest option is to estimate your maximum heart rate based on a 

formula which has been well-established for reliability:  take the number 220,
and subtract your age.  For example, a 45 year old would have an estimated
maximum heart rate of 175 (220 - 454 = 175).  The target heart rate zone for
aerobic training would be 105 to 149 beats per minute (60 to 80 percent of 
the maximum).

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Target Heart Rate Training Zones

There are three primary heart rate training zones.  The first is often

referred to as the "fat burning zone", because the intensity is moderate
enough to require your body to primarily use fat as the fuel source for the
exercise.  You should exercise at 50 to 65 % of your maximal heart rate to
achieve this level of intensity.  While you workout in this and the other zones,
your heart rate should fall somewhere between these two figures.  People
just starting out on an exercise program or who want to lose weight should
concentrate on maintaining their heart rate in this zone for 20 to 30 minutes
per day, 3 to 5 days per week.

The second zone discussed above is known as the "aerobic exercise zone"

or is shown on many charts as the "target heart rate zone." In this zone you
should exercise at 60 to 85% of your maximal heart rate.  Training in this zone
helps you build aerobic endurance and constructs a base upon which you can
progressively add more demanding workouts as your cardiovascular 
fitness increases.

A higher level of training can help increase both your speed and tolerance

for the buildup of lactic acid, the primary waste product of anaerobic metabo-
lism in your muscles.  This type of workout from 85 to 100% of maximum heart
rate usually consists of short, hard sprints or repeated hill running and is
referred to as "anaerobic training."

IDENTIFYING YOUR BALANCED FITNESS GOALS

IDENTIFYING YOUR BALANCED FITNESS GOALS

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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