NordicTrack Walkfit 5500 Treadmill English Manual - Page 18

Essentials, Weight., Management

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Essentials of Weight. Management Being overweight is risky business. Obesity increases your risk of high blood pressure and diabetes. It may also raise your blood cholesterol and triglyeeride levels. These factors add up to a higher risk of heart disease and stroke. What's the Ideal Weight for You? Ideal body weight varies from person to person. depending on gcnetics, height and body structure. I 'eight and weight tables that alienipl to predict ideal body weight based solely on body height can he misleading,. Rather than focusing on weight alone. you should concentrate on your body composition: the percentage of your weigh( that is coming from fat, Ideally. a man's body fat should be 15 to 20%of his total weight. A woman's body fat should be between 10 and 25"k of her total body weight. Diets Alone Don't Work. There arc no miracle diets that can help you lose weight. 1)iet plans low in calories may achieve spine weight loss, but they make it hard to get all the nutrients that you need, And crash diets fail because they don't change your rating habits permanently. Proper weight loss and rminagement occurs %vial a combination of a sensible dic.:t and aerobic exercise. 'Mat sounds simple enough, but if you have ever tried to lose weight you know that it takes molivia ion and determination! Exercise Helps You Keep it Off. Proper weight loss occurs at a rale of one to two pounds per week, Long-term success depends on proper eating habits complemented by a regular exercise routine. Exercise helps you burn calories both during and after exercise. Aerobic exercise is one of the best types of exercises you CHT1 The Most effeCi hie known forms of aerobic exercise ore cross-country skiing. running tiogging). rowing. biking amid brisk walking. Spot Reduction is a Myth. Exercish ig (1Ile part of your body won't take off the fat in plat specific area. to fact. research shows that the areas in which you gain and lose fat are genetically determined. Only a regular program of exercise and a nutritious diet can assure you of a healthy. safe and natural weight loss. The fastest way to a trim tumn w or firm thighs is a regular program of total-body aerobic conditioning. Phis, you'll be pleasantly surprised when the weight comes off in oilier [(laces! Exercise for Weight Loss. Consistei it exercise al 1he proper intensity. combined with a sensible diet, will create a calorie deficit and resuli iii weight loss. An ideal program for weight. loss is to exercise at an inic.:usity of 70 to 85% of your Maximum 'earl Rate (MIER) for 30 to 60 minutes four to five times a week. (Beginning exercisers may need to start at 60 to 70%, of their MI IR and progress to the higher intensity.) Participating in ci strength conditioning program on an every-other -day basis call also supplement this type of (raining by incrc..xising your muscle mass, which is your body's primary caloric burner. Make Exercise a Way of Life. The "yo-yo" cycle of weight loss is not only stressful menially. it also lakes its loll on [he heart. In the long run. the only way to stay healthy is to make exercise a way of life. Instead of thinking of exercise as a chore, think of it as a way to lump start your morning or its yourthne to unwind. Ironically, when people feel they are too busy or too stressed out to exercise, that's exactly when [hey need it the most. Exercise provides natural stress relief in the form of endorphins. your body's own painkillers. Your body releases endorphins when you exercise. So. the next lime you feel too busy or stressed out to exercise. remember that exercise is "nature's best tranquilizer.-

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Essentials
of
Weight.
Management
Being
overweight
is
risky
business.
Obesity
increases
your
risk
of
high
blood
pressure
and
diabetes.
It
may
also
raise
your
blood
cholesterol
and
triglyeeride
levels.
These
factors
add
up
to
a
higher
risk
of
heart
disease
and
stroke.
What's
the
Ideal
Weight
for
You?
Ideal
body
weight
varies
from
person
to
person.
depending
on
gcnetics,
height
and
body
structure.
I
'eight
and
weight
tables
that
alienipl
to
predict
ideal
body
weight
based
solely
on
body
height
can
he
misleading,.
Rather
than
focusing
on
weight
alone.
you
should
concentrate
on
your
body
composition:
the
percentage
of
your
weigh(
that
is
coming
from
fat,
Ideally.
a
man's
body
fat
should
be
15
to
20%of
his
total
weight.
A
woman's
body
fat
should
be
between
10
and
25"k
of
her
total
body
weight.
Diets
Alone
Don't
Work.
There
arc
no
miracle
diets
that
can
help
you
lose
weight.
1)iet
plans
low
in
calories
may
achieve
spine
weight
loss,
but
they
make
it
hard
to
get
all
the
nutrients
that
you
need,
And
crash
diets
fail
because
they
don't
change
your
rating
habits
permanently.
Proper
weight
loss
and
rminagement
occurs
%vial
a
combination
of
a
sensible
dic.:t
and
aerobic
exercise.
'Mat
sounds
simple
enough,
but
if
you
have
ever
tried
to
lose
weight
you
know
that
it
takes
molivia
ion
and
determination!
Exercise
Helps
You
Keep
it
Off.
Proper
weight
loss
occurs
at
a
rale
of
one
to
two
pounds
per
week,
Long-term
success
depends
on
proper
eating
habits
complemented
by
a
regular
exercise
routine.
Exercise
helps
you
burn
calories
both
during
and
after
exercise.
Aerobic
exercise
is
one
of
the
best
types
of
exercises
you
CHT1
The Most
effeCi
hie
known
forms
of
aerobic
exercise
ore
cross-country
skiing.
running
tiogging).
rowing.
biking
amid
brisk
walking.
Spot
Reduction
is
a
Myth.
Exercish
ig
(1Ile
part
of
your
body
won't
take
off
the
fat
in
plat
specific
area.
to
fact.
research
shows
that
the
areas
in
which
you
gain
and
lose
fat
are
genetically
determined.
Only
a
regular
program
of
exercise
and
a
nutritious
diet
can
assure
you
of
a
healthy.
safe
and
natural
weight
loss.
The
fastest
way
to
a
trim
tumn
w
or
firm
thighs
is
a
regular
program
of
total
-body
aerobic
conditioning.
Phis,
you'll
be
pleasantly
surprised
when
the
weight
comes
off
in
oilier
[(laces!
Exercise
for
Weight
Loss.
Consistei
it
exercise
al
1he
proper
intensity.
combined
with
a
sensible
diet,
will
create
a
calorie
deficit
and
resuli
iii
weight
loss.
An
ideal
program
for
weight.
loss
is
to
exercise
at
an
inic.:usity
of
70
to
85%
of
your
Maximum
'earl
Rate
(MIER)
for
30
to
60
minutes
four
to
five
times
a
week.
(Beginning
exercisers
may
need
to
start
at
60
to
70%,
of
their
MI
IR
and
progress
to
the
higher
intensity.)
Participating
in
ci
strength
conditioning
program
on
an
every
-other
-day
basis
call
also
supplement
this
type
of
(raining
by
incrc..xising
your
muscle
mass,
which
is
your
body's
primary
caloric
burner.
Make
Exercise
a
Way
of
Life.
The
"yo-yo"
cycle
of
weight
loss
is
not
only
stressful
menially.
it
also
lakes
its
loll
on
[he
heart.
In
the
long
run.
the
only way
to
stay
healthy
is
to
make
exercise
a
way
of
life.
Instead
of
thinking
of
exercise
as
a
chore,
think
of
it
as
a
way
to
lump
start
your
morning
or
its
yourthne
to
unwind.
Ironically,
when
people
feel
they
are
too
busy
or
too
stressed
out
to
exercise,
that's
exactly
when
[hey
need
it
the
most.
Exercise
provides
natural
stress
relief
in
the
form
of
endorphins.
your
body's
own
painkillers.
Your
body
releases
endorphins
when
you
exercise.
So.
the
next
lime
you
feel
too
busy
or
stressed
out
to
exercise.
remember
that
exercise
is
"nature's
best
tranquilizer.-