Schwinn 438 Elliptical Assembly and Owner's Manual - Page 54

Nutrition

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FITNESS GUIDE but certainly the easiest one to incorporate into our daily lives because it can be done anywhere and almost at any time. To maintain your flexibility, you simply need to stretch. This could be as simple as reaching for your toes, or reaching overhead when you wake up in the morning. Or maybe you enjoy it so much that you would be interested in trying the Nautilus® yoga workout video. You can even incorporate stretching into your strength training workouts by stretching the muscles you have used immediately after you have completed your exercise set. Like cardiovascular training, it is recommended that you stretch every day. However, you do not need to create a formalized program. You can simply make sure that you stretch your major muscle groups throughout the day. Make sure you include your thighs, calves, hamstrings, back, chest, neck and shoulders. Do what feels good, but also remember to mix it up. Don't just do traditional "reach and hold" stretches. Also, try gently moving through a range of motion that is comfortable to you. For example, you don't have to stretch your neck simply by pulling on your head with your hand. You can also just rotate the neck slowly around and look side to side. Nutrition Of course, every good health and fitness program will also include a good nutrition component. Good nutrition is likely the most important factor in maintaining ideal body weight and managing weight loss. There are a variety of schools of thought regarding which nutrition program, diet or eating plan is best. While we do not promote or endorse any particular one, here are some things to consider that will help you get on the road to a healthy diet: ■ Understand Caloric Balance How many calories you intake, and how many calories you burn off will determine whether you will gain or lose weight day to day. It is impossible to achieve weight loss without some sort of "caloric deficit" that can be obtained through cutting calories, or burning off more than you take in. The wisest approach is to do a little of both-cutting calories and exercising. It is the only proven long-term weight management program that is successful. You should ensure that you are consuming at least 1,200 calories per day total. A total weight loss of no more than two pounds per week is recommended for long-term weight management. ■ Eat a Variety of Foods Regardless of your eating plan, you should be sure to include a variety of foods in your diet, maximizing your intake of fruits and vegetables whenever possible. Colorful meals and snacks that are divided amongst the four food groups will ensure that you obtain the nutrients needed for your body to function at optimal 52

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FITNESS GUIDE
FITNESS GUIDE
but certainly the easiest one to incorporate into our daily lives because it can be
done anywhere and almost at any time.
To maintain your flexibility, you simply need to stretch. This could be as simple
as reaching for your toes, or reaching overhead when you wake up in the
morning. Or maybe you enjoy it so much that you would be interested in trying
the Nautilus
®
yoga workout video. You can even incorporate stretching into your
strength training workouts by stretching the muscles you have used immediately
after you have completed your exercise set.
Like cardiovascular training, it is recommended that you stretch every day.
However, you do not need to create a formalized program. You can simply make
sure that you stretch your major muscle groups throughout the day. Make sure
you include your thighs, calves, hamstrings, back, chest, neck and shoulders.
Do what feels good, but also remember to mix it up. Don’t just do traditional
“reach and hold” stretches. Also, try gently moving through a range of motion
that is comfortable to you. For example, you don’t have to stretch your neck
simply by pulling on your head with your hand. You can also just rotate the neck
slowly around and look side to side.
Nutrition
Of course, every good health and fitness program will also include a good nutrition
component. Good nutrition is likely the most important factor in maintaining ideal
body weight and managing weight loss.
There are a variety of schools of thought regarding which nutrition program, diet
or eating plan is best. While we do not promote or endorse any particular one, here
are some things to consider that will help you get on the road to a healthy diet:
■
Understand Caloric Balance
How many calories you intake, and how many calories you burn off will
determine whether you will gain or lose weight day to day. It is impossible to
achieve weight loss without some sort of “caloric deficit” that can be obtained
through cutting calories, or burning off more than you take in. The wisest
approach is to do a little of both—cutting calories and exercising. It is the only
proven long-term weight management program that is successful. You should
ensure that you are consuming at least 1,200 calories per day total. A total
weight loss of no more than two pounds per week is recommended for long-term
weight management.
■
Eat a Variety of Foods
Regardless of your eating plan, you should be sure to include a variety of foods
in your diet, maximizing your intake of fruits and vegetables whenever possible.
Colorful meals and snacks that are divided amongst the four food groups will
ensure that you obtain the nutrients needed for your body to function at optimal