User manual SCHWINN TREADMILL

[. . . ] The on-board digital computer enables you to accurately monitor your progress by tracking time, distance, speed, calories, and strides per minute. This Owner's Manual contains all the information you need to operate and enjoy your 418/ 428p elliptical trainer. Please read the manual in its entirety before attempting to exercise on the 418/ 428p. Let's get started. Guidelines ­ General Fitness and Exercise by Edmund R. [. . . ] Those who continued to train aerobically without upper body exercise maintained their body's oxygen transporting capacity over the years, but lost about 4. 5 pounds of lean body mass; those who included strength training in their program maintained their lean body mass along with their aerobic capacity after 10 years of aging. The guidelines also show where consistent resistance training helps maintain bone and muscle mass as we get older. For women, strength training (along with the aerobic work) may also protect against post menopausal bone loss and osteoporosis in their later years. The guidelines recommend that two strength training sessions per week should be added to your workout schedule. We recommend three sessions a week during the off-season and two sessions a week for maintenance during the in-season. The new ACSM guidelines recommend one set of eight to 12 repetitions of eight to 10 strength exercises of your major muscle groups per session as the minimum requirement. A complete detailed strength training program will be outlined in a later section of this book. If weights or other resistance training devices are not available, add calisthenics to your program. Strength Training Frequency Intensity Stretch Time Type IDENTIFYING YOUR BALANCED FITNESS GOALS Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion athlete training for the Olympic Games. An appropriate warm-up and cool-down, which would also include flexibility exercises, is also recommended. While many of you will need to train with more mileage and at a greater intensity to race competitively, the important factor to remember for most people is that if they follow the ACSM guidelines of physical activity they will attain increased physical and health benefits at the lowest risk. Caloric balance refers to the difference between the calories you take in from food eaten and caloric expenditure or the amount of energy you put out in daily activities, work or exercise. Body weight is lost when caloric expenditure exceeds caloric intake or when caloric intake is less than caloric expenditure. It is a known physiological fact that one pound of fat is equal to 3500 calories of energy. Though it is predictable that shifts in caloric balance will be accompanied by changes in body weight, how your body loses weight varies on the various programs you may undertake to lose weight. For example, low calorie diets cause a substantial loss of water and lean body tissue, such as muscle. In contrast, an exercise-induced negative caloric balance results in a weight loss of primarily fat stores. If you were to add a resistant training component to your program, you may also see a slight increase in weight due to a gain in muscle mass, while an aerobic based program usually results in a maintenance of muscle mass. While both approaches to weight loss are effective, aerobic activity is found to be very effective because metabolism stays sustained for longer periods of time and energy. Expenditure is greater with activities that use large muscle groups such as walking, cycling, cross-county skiing, etc. Follow these guidelines when engaging in a weight loss program that combines exercise and caloric restriction: 20 · Ensure that you are consuming at least 1, 200 calories per day in a balanced diet. · You should not exceed more than a 500 to 1, 000 calories per day negative caloric balance, combining both caloric restriction and exercise. [. . . ] Efficiency of effort means producing maximum gains with minimal time spent; this is the goal of most of us when designing our home fitness program. The bottom line is you must be creative and innovative to get the best results. With this book and your own creativity a great workout is only a few moments away; a different grip on the multi-gym, a varied stepping rhythm on the stepper, a new intensity on the stationary wind-load simulator or a more rapid stroke rate on the rower. By varying your workouts you'll create maximum gains in the shortest time frames. [. . . ]