Schwinn Windsprint Owner's Manual - Page 9

TABLE 1 EXERCISE FITNESS GUIDELINES Varied training in all three of these zones will add to increased levels of General's findings are not convincing evidence enough to keep most us fitness and improved performance and add more energy to your life. "Most exercising on a consistent basis, what is? training programs use a combination of training intensities to increase perfor- Scientists are finding that the process of beginning, increasing and mance capacity," according to J. T. Kearney, Ph.D., Senior Exercise Physiologist ultimately sticking to an exercise program is a combination of two elements: GUIDELINES at the U. S. Olympic Training Center in Colorado Springs. Kearney suggests that finding the right incentives and building a habit. And, as we will see, these it is important for individuals to monitor intensity. "There are many different two motivational factors are connected, but distinct. ways to monitor training but monitoring heart rate response is the simplest, Focusing on the positive is one of the best incentives to exercise. Avoid most convenient and least expensive physiological method for monitoring looking at exercise as a way to fix something that's wrong with your body. training," Kearney says. Instead, focus on your successes. Pat yourself on the back each time you've made it though a workout. Thrive on the energy that exercising gives you. s Predicted Target Heart Rate Zones for Different Ages Reward yourself with a dinner out, after you have reached a certain weight loss goal, or buy yourself a new workout outfit. With these rewards, you'll Age Maximum Predicted Aerobic Target go back for more, and your body will show results. Heart Rate Zone: 60-85 % Don't view exercise as punishment. Don't look at exercise as something that 20 200 120-170 has to be tackled because you are out of shape. Think of exercise as an invest- 25 195 117-166 ment in your health, your physical looks and your mental outlook. As you run, 30 190 114-162 walk or lift weights, concentrate on the positive energy being generated within 35 185 111-157 your body and the renewed sense of life and wellness you feel. 40 180 108-153 The basics of any fitness program are planning and setting goals. Goal setting 45 175 105-149 and formulating a plan are the most clear ways of establishing a consistent 50 170 102-145 program of exercise; they are also a powerful form of direction and motiva- 55 165 99-140 tion. Take some time to think about what will help you begin your exercise 60 160 96-136 program. Write these down in your daily planner or diary. Goals provide a sense of purpose and incentive that can drive you to your intended destination. After several weeks of "aerobic conditioning," certain changes become However, for goals to be effective they need to be realistic. Motivation will be apparent. What was a barely attainable level of exercise before, now becomes strengthened only if it's possible to reach your objectives. quite easy. Whereas cycling or running at a certain pace or speed may have Consider this: Your mind and body will respond better to exercise if you previously caused your heart rate to go up to 135 beats per minute, that pace start with 20-minute sessions, three times a week, rather than an hour session can now be achieved at a lower heart rate. In short, your heart is becoming four times per week. Once the sessions become a routine, aim for 30 minutes, stronger, larger and more efficient, and your body is able to do the same work then increase from there. with less stain. The most important thing in any exercise program is to do your best to Regardless of your maximum average heart rate or your target heart rate, keep progressing, backsliding as little as possible and getting back on the horse you should consult with your physician or with a sports medical expert to just as fast as possible if you fall off. Try to anticipate lapses: If a crazy workday establish, with precision, the rates that are right for you, your age and your looms, get up early and squeeze in a short ride on a stationary bicycle so that medical and physical condition. This is especially important if you are over the you've achieved something even if it isn't your regular workout routine. When age of 35, been sedentary for several years, overweight or have a history of on a business trip, stay in a hotel that has an onsite workout facility. heart disease in your family. Exercise is one of life's joys. It energizes - giving you a sense of well-being and accomplishment and keeps you healthy and fit. There is great pleasure in s Beating The Dropout Odds: Jump Start Your Fitness Program being able to set goals, accept challenges, and push yourself to a better lifestyle of health and fitness. No matter what your reason for exercising - You already know you need to exercise. And you're probably trying - to lose weight, to get fit, or to feel better -- motivating yourself to exercise at least a little. But let's get serious: If you don't add regular exercise to your on a regular basis requires changing your behavior. life, you're missing out on a sure bet. This is one area where medical research all points in the same direction. "Starting to exercise is comparable, from a health benefit standpoint, to s Make Exercise A Habit quitting smoking," says the recently released Surgeon's General Report on The key to a successful fitness program is getting your body to do what Physical Activity and Health. your mind knows it should. Here are six mental strategies to help keep you focused on your fitness goals. s To sum up the recent report: 1. Clarify why you want to exercise. If you want to gain strength - is it to • Regular physical activity offers substantial improvements in health and well- swim more laps, or to tone-up your body. By understanding and detailing being for the majority of Americans. • If you exercise regularly, the reports show, you'll reduce your risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis, and even the your goals, you will be better able to stay motivated. 2. Vary your workout. To make your routine more enjoyable, vary it once in a while. Supplement your indoor cycling with outdoor cycling and strength common cold. • Regular exercise, regardless of the intensity, can help you control stress, sleep problems, and depression. training. These activities make exercise more interesting and increase your fitness level by making you utilize different muscle groups. 3. Focus on the positive. Avoid looking at your exercise program as a way to fix something that's wrong with your body. Instead focus on your But even with all this evidence, only 22 percent of Americans engage in successes. Congratulate yourself after each workout. Thrive on the energy exercise for 20 minutes a day. And even among individuals who begin that exercising gives you. 16 exercise programs, the dropout rate is about 50 percent. So if the Surgeon 17