Schwinn Airdyne User manual

FEATURES
F EATURESANDBENE F ITS
On-BoardComputer
O b tain im m e d ia t e f e e d b ack regardin g y o ur
fit n ess progress
Seat
Ex tra- pa d d e d,a na t o m ically- d esig n e d sea t
pro vid e sm ax im u m co m f or t
Airdyne
®
Serial Number
Loca t ed o n t h e d ro p o u t
Airdyne
®
Evolution™CompFanwheel
Sm aller Ev olu tio n fa n w h e e lpro vid essm o o t h
resistance,co n t rolle d air-co olin g an d a lo w
st e p -o ve r h e igh t
Adjustable Seat Post
Reliab le a n d e asy se a t h eig h t a djust m e n t
acc o m m o d a t esrid e rsof all b o d y siz esa n d
leg le n g t hs
Dual Action Design
De liv ersa sim ult an e o u s,full b o d y w o rk o u t
wit h t h e ve rsatilit y o f e xercisin g y o ur lo w er
or u p p e r b o d y se p ara t ely
Built-InTransport Wheels
Mak e it sim p le t o m o v e t h e b ike across
an y fla t surface
Evolution™CompSerial Number
Loca t e d o n t h e lef t ch ain g uard brack e t
Second StageBelt-drive
Th e E vo lu tio n C o m p o ff ersa su p er- t orq u e drive
b elt e nsurin g a m o re q u ie t rid e

Operation........................................................................................................4
H o w t o use t h e A ird y n e / E vo lu tio n Co m p Bik e .................................4
H o w t o use t h e A ird y n e / E vo lu tio n C o m p c o m p u t e r.. . . . . . . . . . . . . . . . . . . . . . 6
Maintenan c e...................................................................................................8
Mo vin g y o u r Air d y n e / E vo lu tio n Co m p Bik e ......................................8
Inst allin g n e w c o m p u t e r b a t t e rie s ......................................................8
Ad just in g t h e d rive t r ain o r b e lt t e n sio n ...........................................8
F an w h e e lalig n m e n t ...............................................................................8
Lev elin g yo u r Air d y n e / E vo lu tio n C o m p Bik e .....................................8
Lockin g y o u r Air d y n e / E vo lu tio n Co m p Bik e ......................................8
Main t e n an c e .............................................................................................8
Guidelines–General F itness and Exer c ise.........................................9
In t r o d uc tio n t o p h ysicalfit n e ss ...........................................................9
St r uc t urin g y o u r e xe rcise sessio n s .....................................................9
Prin ciples o f e n d u ra nc e e xe rcise........................................................10
B e n efit s o f e n d u ra nc e e xe rcise ..........................................................11
C o m p o n e n ts o f fit n e ss .........................................................................11
M easu r e m e n t s o f w o r k .........................................................................12
Sig n als o f o v e r-e x ertio n ........................................................................12
Ta r g e t h e ar t r a t e z o n e ..........................................................................13
Exe rcis e su g g es tio n s .............................................................................14
Se t t in g g o als...........................................................................................14
Th e F .I.T.w o rk o u t syst e m ....................................................................15
F itness Bibliography...................................................................................16
Owner’sRe c ord............................................................................................16
S c hwinn Cy c ling & F itness In c . LimitedWarranty...........................17
23
Th a nk y o u f o r m akin g t h e Sc h win n Air d yn e®/ Air d yn e®
Evolu t io n ™ Co m p Bik e a p ar t o f y o ur e xe rcise a n d f it n ess ac tiv-
ities.F o r y ea rs t o c o m e ,y o u’ll b e a ble t o r e ly o n Sch w in n
c ra f ts m an sh ip a n d d u ra bilit y as y o u p u rs ue y o u r p e rso n al
fit n ess g o als.
Th e Air d yn e / E vo lu tio n Co m p Bik e s h o uld e n a ble y o u t o sh a p e
a n d m o n it or y o u r w o r ko u ts t o :
▲In c reaseyourenergylevel
▲In c rease c ardiovas c ularand aerobi c fitness
▲In c reaseupperand lowerbodymus c lestrength
▼De c reaseyouroverall per c entageofbodyfat
W h e t h e r y o u a r e ju st g e t t in g s tar t e d in a n exe rcise p r o g r a m o r
ar e alre a dy in g o o d s ha p e,t h e Air d yn e / E vo lu tio n C o m p Bike is
d esig n e d t o b e a n e f ficie n t ,e asy a n d f u n w ay t o a ch ieve a n
e n h an c e d lev elo f fit n e ss.Yo u c an e xe rcise y o u r w a y t o a sli m -
m e r a n d h ealt hie r b o d y.T h e o n -b o ar d digitalc o m p u t e r e n a bles
y o u t o a cc u ra t ely m o n it or y o u r p r o g ress b y t rackin g t im e,dis-
ta n ce ,m e t s,w a t ts,calories,R PMs a n d o p t io nalh e ar t r a t e.
This O w n e r ’s Ma n u alc o n tains all t h e in f o r m a tio n y o u n e e d t o
o p e ra t e a n d e njo y y o u r Air d yn e / E vo lu tio n Co m p Bik e.Also
inclu d e d a r e g e n e ra lfit n e ss g u id e lin e s.Ple ase r ea d t h is
O w n e r’s M an u alin it s e n t ir e ty b e f o re g e t t in g o n t o t h e
Air d yn e / E vo lu tio n C o m p Bik e a n d w o rkin g o u t .So le t ’s
g e t s t ar t e d .
Ta ke y o u r t im e a n d hav e f u n!
INTRODUCTION
CONGRATULATIONS!
F ITNES S SA F E G UAR D S
Be fore star tin g a ny e x ercise p r o g ra m ,co n su lt wit h y o u r p h ysicia n o r h e alt h p r o fessio n al.He
o r s h e c an h e lp esta blis h t h e e xe rcis e f r e q u e n cy ,in t e nsity (t a rg e t h e ar t ra t e z o n e)a n d tim e
a p pr o p ria t e f o r y o u r p ar ticular a g e a n d c o n ditio n .If y o u h av e a ny p ain o r tig h t n e ss in y o u r
c h es t,an ir r e g ular h e ar t b ea t,sh o rt n ess o f b r ea t h,fe elfain t o r h av e a ny disc o m f or t w h ile
y o u e xe r cise,STOP! C o ns ult y o u r p h ysicia n b e fo r e c o n tin u in g.
TABLEO F CONTENTS

■Seatadjustment
P ro p e r se at h e ig h t e nsu r es m axim u m e xe rcise e f ficie n cy a n d
c o m f or t,w h ile r e d u cin g t h e risk o f inju ry.
1.Place o n e p e dalin t h e d o w n p o sitio n,a n d c e n t er t h e b all of
o f y o u r f o o t o ve r t h e c e n t er o f t h e p e d al.Yo u r le g s h o uld b e
sli g h t ly b e n t a t t h e k n e e (Fig.1).
2.If y o u r le g is t o o s tr aig h t o r y o u r f o o t c an n o t t o u c h t h e
p e d al,y o u will n e e d t o lo w e r t h e s ea t.If y o ur le g is b e n t t o o
m uc h,y o u w ill n e e d t o r aise t h e se a t.
3.Dis m o u n t t h e b ike.U n sc re w t h e a djust -
m e n t k n o b o n t h e se at t u b e a n d p u ll o u t t h e
lockin g pin (Fig.2).Lo w e r o r r ais e t h e s ea t
t o t h e d esir e d h eig h t .Ins e rt t h e lo ckin g p in
back in a n d t ig h t e n.Be su r e t h at t h e pin is
fully tig h t e n e d .
■Lowerbodyworkout
O nc e y o u ar e in p ositio n a n d sit t in g c o m f o rt -
ab ly,slo w ly b e g in p e d alin g ,wit h y o u r a r ms
re lax e d a t y o u r sid e s o r w it h y o u r h a n ds r est -
in g o n t h e h a n d g rip s a s t h e ar m le vers
m ov e.P e dala t a n e asy p ac e u n til y o u f e el
se cu r e a n d c o m f o r ta ble.To in cr eas e t h e air
resis ta nc e a n d w o rklo a d,in cr ease y o u r
p e d alin g s p e e d.
■Lowerand upperbodyworkout
F o r a c o m p le t e b o d y w o r ko u t,g rasp t h e
h an d g rips w it h p alm s d o w n .P us h a n d p ull
t h e ar m le v e rs as y o u p e d al,k e e pin g e lb o ws
lo w a n d n e x t t o y o ur b o d y.To exe rcise all t h e
m uscle g r o u ps in y o u r a r ms,v ary y o ur h a n d
p ositio n o n t h e g rips (Fig.3).
■Upperbodyonlyworkout
O nc e y o u h av e g ain e d m o m e n t u m w it h p e d-
ali n g ,yo u ca n e x p erim e n t w it h a n u p p e r
b o d y o n ly w o rk o u t t e ch n iq u e.Gr as p t h e ha n d
grips fir m ly wit h p alm s d o w n a n d p lace y o u r
f e e t o n t h e f o o t p e gs n e ar t h e f a n w h e elaxle.
Le an f o r w ar d a t t h e h ips,k e e pin g y o u r b ack
st raig h t a n d s h o uld e rs d o w n ,w hil e c o n tin u -
in g t o p us h a n d p u ll t h e a r m le v ers (Fig 4).
■Getting started
1.To activ at e t h e c o m p u t e r ,sim ply b e g in b y p e d alin g o r p r ess
an y k ey.
2.P ro g r a m m in g y o u r c ur re n t e leva tio n in t o t h e c o m p u t e r b e f or e
b e g in nin g y o ur w o r ko u t,will e nsure a m o r e acc u ra t e w ork level.
To s e t e leva tio n ,h old t h e u p p e r SELECT b u t t o n f o r 10 se co n d s.
Yo u w ill t h e n b e p r o m p t e d t o s e t t h e c o rr e c t e leva tio n u sin g t h e
UP a n d DO WN b u t t o n s.To se cu re y o u r s elec tio n ,p re ss t h e lo w e r
SELECT b u t t o n (Fig.5).Yo u m ay t h e n c h o ose t o s e t y o u r c o m p u t e r
t o r ea d in E n glis h o r M e t ric u nits.P ress t h e lo w e r SELE CT b u t t o n
t o c h o ose kilo m e t e rs o r m iles.Th e n p r ess t h e START / STOP b u t t o n
t o s e t y o u r s elec tio n .
3.To b e gin y o u r w o rk o u t,sim p ly p r ess t h e START / STOP b u t t o n a n d
b e g in p e d alin g (Fig.6).Th e TIM ER f u n ct io n w ill b e gin c o u n tin g u p
f ro m z e r o.To st o p t h e TIMER,p r ess t h e START /STO P b u t t o n a g ain.
4.To s e t t h e TIMER t o c o u n t d o w n m o d e ,pr ess t h e START/STOP
b u t t o n.T h e n us e t h e lo w e r SELE CT b u t t o n t o t o g g le t o t h e TIME
f u nc tio n in t h e lo w e r w in d o w .Use t h e U P a n d D OW N b u t t o n s t o
sele c t t h e d e sir e d w o r ko u t tim e.Pr ess START / STO P t o s tar t t h e
TIMER.A b u z z e r w ill so u n d w h e n t h e p r e-se t t im e h as e lap se d .To
st o p t h e b u z z e r p r ess t h e START/ STOP b u t t o n .
Th e Air d yn e c o m p u t e r is d e sig n e d w it h t w o m o d e s o f o p e ra tio n,
MAN UALa n d AUTO -SCROLL.Th e m a n u alm o d e a llo w s t h e use r t o
sele ct w hic h f u nc tio ns w ill ap p e ar a t a n y t im e d u rin g a n e xe rcise
sessio n .Th e A UTO-SCROLL m o d e w ill a u t o m a tically scr o ll t o e ac h
f u nc tio n a t 10 se co n d in t e rv als t o p r ovid e a c o nst an t u p da t e o f
all f u n ct io ns.T h e c o m p u t e r is p r e-s e t in t h e M AN UALm o d e .To
act iv at e t h e A UTO -SCROLL m o d e ,p ress t h e TIME RESET a n d UP b u t -
t o ns sim u lta n e o usly.T o d e ac t iva t e ,press TIME RESET a n d D OW N
b u t t o ns sim u lta n e o usly.
OPERATION
FIG. 1
HOW TOUSETHE AIRDYNE
®
/EVOLUTION™COMPBIKE
45
FIG. 2
F ITNES S SA F E G UAR D S
Fail u r e t o f o llo w an y o f t h e se saf e g ua rd s m ay r e su lt in injury or se rio u s h e alt h pr o ble m s.
• D o n o t p lac e fin g e rs o r a n y o t h e r o b jects in t o m o vin g p a rts o f t h e e x er cis e e q u ip m e n t .
• Ke e p c hild r e n a n d p e ts a w ay f r o m t h e Air d y n e / E v olu t io n Co m p Bike.A c hild’s cu riosity
may result in inju ry.D o n o t allo w c hild r e n t o u se t h e Air d yn e / E vo lu tio n C o m p B ike.Th e
machin e is d esig n e d a n d in t e n d e d f o r a d u lts,n o t c h ild r e n.
• N e v er t u r n p e d alc ra n k ar m s b y h an d .To av oid e n t an g le m e n t a n d p o ssible inju ry,d o n o t
e xp ose h a n ds o r a r ms t o t h e d riv e m e cha nism .
• D o n o t d ism o u n t t h e Air d yn e / E vo lu tio n Co m p Bik e u n t il t h e p e d als are a t a c o m ple t e STOP.
• War n b yst an d e rs t o k e e p a saf e distan ce.D o n o t allo w an y o n e t o t o uc h t h e b ike w h ile
it is in o p e r atio n .
• Alw ay s e n g ag e t h e bike's lockin g m e ch anis m w h e n n o t in use (se e p a g e 8).
CAUTION! DISMOUNTTHEAIRDYNEEVOLUTIONCOMP BIKEONLY
AFTERTHEPEDALS HAVE COMETOACOMPLETE STOP.
FIG. 3
FIG. 4
FIG. 5
FIG. 6
28:00MIN:SEC
60RPM

67
HOW TOUSETHE AIRDYNE
®
/EVOLUTION™COMPCOMPUTER
Th e o n - b oar d c o m p u t e r f e at u r es m u lti-f ee d b ack f u n ct io ns a n d
e asy- t o-r ea d LCD t o k e e p t rack o f y o u r w o rk o u t p e rf or m a nc e
a n d p r o gr ess (Fig 7).By takin g a f e w m o m e n t s t o f u lly u n d e r-
st an d t h e c o m p u t e r o p e ra tio n a n d f u n ct io ns,y o u w ill g e t m o r e
pleasu r e,m o t ivatio n a n d v alu e f r o m y o u r A ird y n e / E vo lu tio n
Co m p Bik e w o rk o u ts.It’s r e ally v e ry e asy.
Th e b ike c o m p u t e r ke e ps t r ack o f a va rie t y o f f e e d back f u n c-
tio ns.W h e n t h e A UTO-SCROLL m o d e is o n ,t h e c o m p u t e r w ill
c o n tinuously sc an t h r o u g h Tim e,Lev el,Distan c e,RPMs,Calories
a n d C alo ries p e r h o u r.If a n o p tio n alh e a rt r at e m o n it or is u se d,
t h e h e ar t ic o n w ill flash a n d t h e P u lse display will a p p ear.Y o u
ca n c h o ose t o c o n tinuously sca n t h r o u g h t h e d if fe r e n t f u n c-
tio ns o r HOLD o n a ny o n e f u n ctio n .
Revie w t h e Ge t t ing St ar t e d se q u e n ce d es cr ib e d o n pa g es 4 a n d
5,in ord e r to b e g in y o u r w o rk o u t b y e n t e rin g y o u r p e rso n al-
iz e d d a t a in t o t h e c o m p u t e r.E n t e rin g t h e c o rr ec t elevatio n w ill
e n ab le t h e m o st a cc ur at e d ispla y o f f e e d b ack.
OPERATION
FIG. 8
FIG. 7
Th e Aird yn e c o m pu te r ke eps t ra ck o f t h e f ollo win g fu nctio ns:
☞
TIME/DISTA N C E F UN C TIO N W INDOW
■Time—Tim e ca n b e e n t e r e d as a c o u n t u p o r c o u n t
d o w n f u n c tio n b y u sin g t h e U P o r D OW N b u t t o n s.Th e clock
will t h e n c o u n t d o w n t o z e ro (Fig.8)o r c o u n t u p u n t il it is
st o p p e d u sin g t h e START / STO P b u t t o n .
☞
TIME/DISTA N C E F UN C TIO N W INDOW
■Distan c e—Th e DISTA NCE f e e d back f u n ct io n d isp lays
t h e a p p ro xim a t e m iles rid d e n ,bas e d o n n u m b e r o f p e dal
re v olu tio n s (Fig.9).
☞
WORK/S P EED F UN C TIO N W INDOW
■Level —Th e LEVELf ee d b ack f u n ct io n disp lays y o u r
w o rklo a d b as e d a ct u alRPM (Fig.10).
☞
WORK/S P EED F UN C TIO N W INDOW
■Calories—Th e CALORIESf e e d b ac k f u n c tio n d isp la ys t h e
a p pr o xim a t e n u m b e r o f calorie s b u r n e d d u rin g y o u r w o r k-
o u t,in t o talCALORIESa n d CALORIESp e r h o u r,b as e d o n
lev el(Fig s.11 a n d 12).
☞
WORK/S P EED F UN C TIO N W INDOW
■RPMs—Th e RP Ms f e e d back f u nc tio n k e e ps t rack o f
y o u r p e d als p e e d in r evo lu t io ns p e r m in u t e (Fig.13).
■Auto - S c roll —Th e AUTO -SCROLL m o d e w ill a u t o m a t ically
sc r oll e ac h f u n ctio n a t 10 s ec o n d in t e rvals t o p r ovid e a c o n -
st an t u p da t e o f all f u nc tio ns.
■Re c all A cc umulatedDistan c e—Th e c o m p u t e r w ill dis-
play t h e a cc u m u lat e d t ra v eld is ta nc e t o t h e n e ar est m ile o r
kil o m e t e r w h ic h ev er h as b e e n se lec t e d.To act iv at e t h is
f u nc tio n ,pr ess t h e U P a n d DO WN b u t t o ns sim ult a n e o usly.
■Pulse(optional external module)—W h e n t h e P ULSE
o p tio n is us e d,t h e h e ar t ic o n w ill t u r n o n w h e n e v er a h e a rt
b e at is d e t e c t e d.In SCA N m o d e ,t h e PULSE disp lay alt e r-
n at es w it h t h e TIME a n d DISTA NCE disp lays.
NOTE:T h e p u lse f u n c tio n w ill o p e ra t e o n ly w h e n t h e
o p tio n alP u lse M o d ule is installe d .This plu g -in car t rid g e is
availa ble in eit h e r t e le m e t ric c h est st ra p o r e ar clip versio ns
a n d c an b e p u rc h as ed f r o m a n a u t h o riz e d Sc h win n d e aler.
FIG. 9
F IG. 1 0
F IG. 1 1
F IG. 1 2
28:00MIN:SEC
I4MILES
6LEVEL
I00CAL
300CAL/ H
F IG. 1 3
60RPM
28:00MIN:SEC
60RPM

■Moving yourAirdyne/EvolutionComp Bike
To m o v e t h e Air d yn e b ike,care f u lly lif t t h e r ear e n d o f t h e b ike a n d
s t e er it t o a n o t h er lo catio n .Be g e n t le w hile m ovin g t h e u n it as a n y
shar p im p ac t dir e ctly o r in d ire ct ly t o t h e c o m p u t e r c an af fe ct
o p e ra tio n (Fig 14).
■Installing new c omputerbatteries
Yo u r Air d yn e / E v olu tio n C o m p co m p u t er c o m es c o m ple t e w it h f r es h
b at t e ries alre ady inst all e d .Sig ns t h a t b a t t er y p o w e r is lo w in clu d e :
fadin g LCD disp lay;e rrat ic f u n c tio n ;or failu re t o t u r n o n w h e n t h e
O N / O F F b u t t o n is p u sh e d o r w h e n t h e p e d als ar e p u t in t o m o t io n.To
inst all n e w A A b a t t eries,ju st p o p o p e n t h e b at t e ry d o o r in t h e b ack o f
t h e c o m p u t e r (Fig.15).
■Adjusting thedrive c hainorbelttension
Th e d r ive ch ain a n d b e lt t e n sio n o n y o u r Air d y n e b ik e h av e b e e n
fac t o ry a dju st e d .Th e y s h o u ld n o t r e q u ire a n y im m e d ia t e a t t e n tio n .
If t h e y n e e d f u rt h e r a d jus t m e n t a t any poin t in tim e ,co n t ac t y o u r
a u t h oriz e d Sc h win n d e ale r.
■ F anwheel alignment
Th e f an w h e e lalig n m e n t o n y o u r Air d yn e bik e h as b e e n f ac t o ry a d jus t e d.
It s h o uld n o t r e q u ire any im m e d ia t e a t t e n t io n.If it d o e s n e e d f u rt h e r
ad just m e n t at an y p oin t in tim e ,co n t ac t y o u r a u t h oriz e d Sc h win n d e ale r.
■Leveling yourAirdyne/EvolutionComp Bike
Th e Air d yn e / E vo lu tio n Co m p Bik e ca n b e le v ele d t o c o m p e n sa t e f o r
u n e v e n su rf ac es.To lev elt h e b ike,raise or lo w e r t h e f o u r le velin g b olts
lo ca t e d o n t h e u n d e rsid e o f t h e le g s b y sc r e w in g t h e m in o r o u t as
n e e d e d (Fig.16).
■Lo c king yourAirdyne/EvolutionComp Bike
A lockin g d e vic e h as b e e n p r o vid e d t o p r e ve n t t h e d rive m ec ha nism
f ro m r o ta tin g accid e n t ally.To lo ck t h e Air d yn e ,ro t at e t h e k n o b o n t h e
fa n c a g e clock w is e u n t il t h e s t o p e n g a g es t h e f an w h e e l.It is n o w s ec ur e-
ly lo ck e d in plac e (Fig.17).T o u n lock t h e bike,r o t a te t h e k n o b c o u n te r-
clock wis e u n t il t h e s t o p is c o m ple t e ly cle ar o f t h e f an w h e e l.To r e d uc e
t h e risk o f accid e n t alinjury,alw ays e n g a g e t h e lockin g m e c ha nis m w h e n
t h e b ike is n o t in use.N OTE:if y o u h e ar a clickin g n oise w hile ex e rcisin g ,
m ak e c e r tain t h a t t h e lockin g k n o b is co m p le t ely u nscr e w e d a n d clear of
t h e f an w h e e l.
■Maintenan c e
Use a d am p clot h t o w ipe yo u r Aird yn e / Evolu tio n Co m p Bik e an d co m p u te r
fr ee o f s w eat.IMPORTANT:To avoid da ma gin g t h e finish o n your
Air dyn e / Ev olu tio n C o m p Bike a nd c o m pu t er,n eve r use a p etrole u m-b ase d
solve n t w h e n clea nin g.Avoid g etting excessive m oist ur e o n t h e c o m p ut er.
89
AIRDYNE
®
/EVOLUTION™COMPBIKEMAINTENANCE
F IG. 1 4
F IG. 1 5
F IG. 1 6
F IG. 1 7
9
GUIDELINES
SCHWINN EXERCISEEQUIPMENTMANUAL
E d m u n d R.Burke ,Ph.D.
■Getting theMostOutofYourHome F itness Program
Th e t h r e e m a in r e as o ns f o r t h e in cr ease d p o p u larit y o f h o m e f it n ess g y m s
a n d e xe rc ise ar e c o nv e n ie n c e,c o n v e nie n ce a n d c o nv e nie n ce .F or a n y f it n ess
p r o g ra m t o b e s ucc essf u l,it m u st b e d o n e o n a r e g ular,sust ain e d b asis.Wit h
e q u ip m e n t in y o u r h o m e ,yo u ca n r oll o u t o f b e d ,p u t o n a p air o f s w ea ts,a n d
st ar t w or kin g o u t w h ile t h e c o ff e e is b re w in g.
F o r m a n y,h o m e w o r ko u ts ar e e asie r t o fit in t o t h e ir h e ct ic sc h e d ules.
N o g e t tin g in t h e c ar a n d h a vin g t o g o t o t h e h e alt h c lu b.N o s t an d in g in
lin e t o us e t h e s tair clim b e r.T h e n t h e re is t h e c o m f o r t a n d sa f e t y f a ct o r .
W h o w a n ts t o r u n o u t d o o rs d u rin g a r ag in g b liz z a r d.Or,w h o w a n t s t o rid e
a bik e o n b u sy cit y s t r e e t s d u r in g r us h h o u r in t h e h e a t o f su m m e r.It's
m u c h m o r e c o m f o r t a b le t o h o p o n y o u r Sc h win n h o m e fit n ess e q u ip m e n t
a n d e xe rcise in t h e c o m f o r t a n d s e cu r it y o f y o u r air-c o n ditio n e d ro o m .
Priv ac y a n d clea nli n e ss a r e also im p o r ta n t.Ma n y f e e lin timid a t e d in a g y m ,
es p ecially if t h e y a r e ca rryin g a ro u n d a f e w e xt ra p o u n d s.A t h o m e y o u ca n
ex ercise w it h o u t f e eli n g as if y o u a re b e in g r us h e d o r t h a t a n yo n e is lo o kin g
a t y o u.N o m o r e lyin g d o w n o n a s w ea ty b e n ch o r w o n d e rin g if y o u'll ca tch
a t hle t e's f o o t in t h e s h o w e r.
Flexibility o f tim e m ay b e t h e b ig g es t a d va n ta g e.W o r k sc h e d u les vary f o r
m a ny p e o p le w h o w o rk flex shif ts o r have a fa m ily t h a t h as d iff e re n t sc h e d ules.
Par e n ts w it h c hild r e n s o o n d isc o ve r t h a t e x ercisin g a t h o m e t ur ns o u t t o b e
t h e o n ly viable alt e r na tiv e if t h e y w a n t t o st ay fit.B u t p ar e n ts a n d b usy w o rk e rs
m ay n o t b e t h e o n ly o n e s w h o b e n efit fr o m e xercisin g a t h o m e .
■TheStanfordHomeExer c iseStudy
Re c e n tly,r ese arc h e rs a t St a n f o r d U n ive rsit y Sc h o olo f M e d icin e,c o n d uc t -
e d a y e ar lo n g s t u dy o f o ve r 350 in d ivid u als t o e xa m in e t h e e f fe c tiv e n ess a n d
co m plia n c e o f a g r o u p o f s u p e r vis e d h o m e e xe rcise rs v e rs us a g ro u p o f
in divid u als w h o r e p or t e d f o r a g ro u p s essio n a t t h e u n iversit y.Th e s u bject
p o p ulatio n inclu d e d m id dle a g e d m e n a n d w o m e n a n d inclu d e d f it in divid u als
as w ell as in d ivid uals w h o w e r e o ve r w eig h t a n d s m o ke d .
In divid u als in b o t h t h e h ig h in t e nsit y (t h r ee 40- m in u te s essio ns p e r w e e k o n
t h e t r ea d m ill at a 73 t o 88 p erc e n t o f m ax h eart ra t e)a n d lo w in t e n sit y g ro u p
(five 30-min u t e s essio n s a t 60-71 p e rc e n t o f m ax h e ar t r at e )re p o rt e d sig n ifica n t-
ly g r e at e r a d h e re nc e t h a n t h o se in t h e u n iversit y g r o u p b as e d p r o g ra m .
Ma n y a t t h e b e g in nin g o f t h e s t u dy t h o u g h t t h at t h e u n ive rsit y b as e d
g r o u p w o u ld h av e a g r ea t e r c o m p lia nc e r at e t h a n t h e h o m e base d g r o u p,
b e ca us e o f t h e ca m a ra d e rie o f t h e g r o u p a n d t h e inst r u c tio n giv e n b y t h e
ins tr u ct o rs.B u t t h e s t u dy f o u n d t h e o p p osit e t o b e t r u e.Th e g r o u p p r o g ra m
was just t o o in c o n ve n ien t o ve r t h e 12 m o n t h p e rio d f o r t h e s u bje cts t o justif y
t h e b e n e fits.
B u t t h e g o o d n e w s w as t h a t a ll t h re e g r o u ps s h o w e d fit n e ss im p ro ve -
m e n t s.Wit h t h e in divid u als in t h e lo w in t e n sit y g r o u p a ch ievin g similar r es ults
as t h e hig h in t e n sit y g r o u p.Go o d n e ws f o r t h ose of y o u jus t st ar tin g o u t in a
m o d e r at e e x ercis e p r o g r a m .
Pe rh aps m o st im p o r ta n tly,researc h has also s h o w n t ha t it 's n e v e r t o o
la t e t o s t ar t ex e rc isin g ...a n d e xp e rie n cin g t h e b e n e fits.St u d ies c o n d uc t e d
at Tu f ts U nive rsity,f o r ins ta n ce,s h o w t h at e v e n p e o p le in t h e ir 90's can
sig nific an tly in cr ease t h e ir s tr e n g t h as a r es ult o f f oll o w in g a m o d e ra t e,
st r e n g t h t r ainin g p ro g ra m .
Exe rcise is o n e o f lif e's joys.It e n e r giz es–it giv es y o u a s e nse o f w ell- b e in g
a n d a cc o m p lish m e n t a n d it k e e ps y o u h e alt h y a n d fit.T h er e is g r ea t pleas u re
in b e in g a ble t o s e t g o als,acc e p t y o u r o w n c h alle n g e s a n d p u sh yo u rself t o a
b e t t e r lif e o f h e alt h a n d f it n ess.
O n ce y o u h av e m a d e t h e c o m m it m e n t t o g e t s tar t e d in a h o m e fit n e ss
p r o g ra m ,h e re ar e s o m e su g g e st io ns t h at y o u m a y w a n t c o nsid e r t o h e lp y o u

10
GUIDELINES
11
g e t o ff o n t h e rig h t f o o t a n d st ay m o t iva t e d.Realiz e t h at a ny n e w h a bit is
difficult t o est a blish at first,b u t it c an b e d o n e.F o llo w t h ese st e ps a n d y o u'll
b e o n y o u r w ay t o est ab lish in g a n d u sin g y o u r h o m e f it n ess c e n t e r f o r
im p r o ve d h ealt h a n d f it n ess.E njo y t h e jo u r n ey!
√Geta physicalexam.If y o u h av e b e e n in ac tiv e f o r se v e raly e ar s o r n e w
t o a n e xe rc ise p r o g ra m ,b e s ur e t o c o ns ult wit h y o u r f a mily p hysicia n.
Es p e cially if y o u'r e o v er 35,h av e h ealt h p r o ble m s o r h ave a h ist o ry o f
h e ar t disease in y o u r f a m ily.
√Begin planning for your home fitness center.Se t asid e a p o r t io n o r a
r o o m in y o u r h o u se o r a p ar t m e n t t h a t is exclusiv ely f o r fit n e ss,a n d m ak e
su r e t h at it is as c o m f o r t able as p o ssible s o y o u'll e n joy usin g it.If y o u lik e
m usic o r lik e t o lo o k o u tsid e w h ile ex e rcisin g ,mak e su r e t h ese t hin g s a re
accessible.D o n o t f o rce y o u rs elf t o e xe rcise in a p ar t o f t h e h o u se t h at
isn 't c o m f o r ta ble,y o u w ill n o t f e e lm o t iva t e d t o e x e rc ise.
√Doyou needa companion?If y o u p r ef e r t o e xe rc ise w it h s o m e o n e ,fin d a
frie n d t o t r ain w it h w h o liv e s n e ar b y.En co u ra gin g y o u r s p o use o r c hild r e n
t o e x ercise wit h y o u is a n exce lle n t w ay t o s tay m o tiv at e d a n d p r o m o t e
f a mily u n ity.
√Make fitness a part of your daily lifestyle.Inclu d e it in yo u r d aily pla n n e r
jus t as y o u w o u ld a n y o t h e r a p p o in t m e n t.Ke e p t h e a p p o in t m e n t;y o u'll b e
gla d y o u d id.
√Use affirmations.Affir m a tio ns w ill h elp y o u p r o g ra m y o u r s u bc o nsc io us
t o acc e p t n e w b e lie fs.T h ey s h o uld b e p ositiv e s t at e m e n t s."Ia m livin g a
h e alt h ier lifes tyle b y exe rcisin g se ve raltim es p er w e ek a t h o m e." Re p e at
y o ur affir m a t io ns s ev eraltim e s p e r w e e k.
■Home F itness Planning Worksheet
Tar g e t d at e t o b e gin exe rcis e p r o g ra m :_____________________
Tim es o f d ay Ica n e xercise:
Tim e #1________________________
Tim e #2________________________
Tim e #3________________________
Days o f t h e w e e k t h a t a re g o o d f or m e t o w o rk o u t:
Day #1_________________________
Day #2_________________________
Day #3_________________________
Act ivities Iw o u ld lik e t o ex p e rim e n t w it h:
Act ivit y #1 _____________________
Act ivit y #2 _____________________
Act ivit y #3 _____________________
Exe rcis e g o als Iw is h t o acc o m p lis h:
Goal#1_________________________
Goal#2_________________________
Goal#3_________________________
STEPS TOGETTINGSTARTED
In divid u als w h o w ill su p p o r t m e in m y e xe rcise p r o g r a m:
P erso n #1_______________________
P erso n #2_______________________
P erso n #3_______________________
In divid u als w h o c an w o rk o u t w it h m e :
P erso n #1_______________________
P erso n #2_______________________
P erso n #3_______________________
Ov e r t h e last 25 ye ars,ev e r sin c e t h e in t r o d uc tio n o f D r.Ke n n e t h C o o p e r's
b o o k,A er o bics,m a n y in d ivid uals h av e f oc use d o n w alkin g ,ru n n in g,cycli n g ,
sw im m in g ,an d o t h e r t y p es o f a er o bic ac tivit y a s t h eir o n ly m e ans o f e xer cise.
U n fo r t u na t ely,t his h as le d t o m a ny o f t h ese sa m e p e o p le n e glec tin g o t h e r
k ey c o m p o n e n t s o f fit n ess;s u ch as s t re n g t h t ra inin g,fle xibilit y a n d b o d y
c o m p o sitio n.Man y o f us la ck t h e s tr e n g t h t o car ry a f u ll back o f g r oce ries,o r
t h e flexibilit y t o p ick u p o u r s h o es w it h o u t b e n din g a t t h e k n e es.In a d d itio n,
as w e h av e a g e d ,w e h av e r e p lac e d m u scle tiss u e w it h fa t tiss u e.
C o n tin u e d w o rk b y D r.C o o p er a t t h e Instit u t e o f A e r o bics Rese ar c h,is
sh o w in g t ha t in a d ditio n t o t h e n e ed t o s t ress o u r car diovasc ula r syst e m ,t hat
m o r e a t t e n tio n n e e ds t o b e p lace d o n b uildin g s tr o n g e r m u scle s a n d incr easin g
join t fle xibility.They ar e talkin g a b o u t t h e b e n e fits of b alance d fit n ess:r e g u lar
p h ysicalac tivit y t h a t in clu d e s s tr e n g t h t rainin g a n d flexibilit y (s tr e t ch in g)in
a d ditio n t o ae r o bic c o n d itio nin g.
F o r m a n y y ea rs," fit n ess" h as b e e n so lely a m easu re o f car dio vasc u lar
(a er o bic)e n d u r an ce .An d ,w hil e a er o b ic fit n e ss is t h e c o rn e rst o n e f o r h e alt h
a n d q u ality o f lif e,t h e r e a re t w o o t h e r c o m p o n e n t s t h a t a r e n e arly as im p o r-
t an t .Wh e n d e ve lo pin g y o u r h o m e fit n ess p r o g r a m it is o n ly a p p r o pria t e t h a t
y o u d e v elo p all t h r e e c o m p o n e n t s in o r d e r t o ac hiev e b ala n ce d f it n ess,an d
t h us o p t im alh e alt h a n d q u ality o f lif e.Th e t h r e e c o m p o n e n t s a re :
—Muscle st r e n g t h
—Car dio vascular fit n e ss
—Fle xibility
■Balan c e F itness
Ma n y p e o p le c o n sid e rin g b e g in nin g a b ala nc e d h o m e f it n ess p r o g ra m s till
t hin k " n o p ain,n o g ain." T h ey u su ally t hin k t h e y h av e t o c yc le o r lif t w e ig h ts
u n til t h e y a re o v e r- tir e d a n d t h eir b o d y ac h es.Th is id e a o f fit n e ss is o u t d a t e d.
W ha t t h e y d o n 't r eali z e is t h a t,in a sh o r t tim e usin g p ro p e r g uid e lin e s,t h e
initialtir e d n e ss o r s or e n ess w ill b e r e p lac e d b y in cr e ase d e n er g y f o r w o r k a n d
re cr e atio n a n d a n in cr ease d s e nse o f w e ll–b e in g.
Since 1978,t h e A m e r ica n C o lle g e o f Sp o r t s M e d icin e (ACSM)h as h a d an
in flu e n c e o n t h e m e d icala n d scie n t ific c o m m u n ities wit h its p o sitio n s ta t e-
m e n t o n " Th e R ec o m m e n d e d Q ua n tit y a n d Q u alit y o f E x e rcis e f o r D e ve lo pin g
a n d Main t ainin g F it n ess in He alt h y A d ults." F o r t h e f irst t im e sin ce 1978 t h e
ACSM h as r e vise d it s r e co m m e n d a tio n s o n e xe rcis e f o r h e alt h y a d ult s.Th e
n e w p a p er p u blish e d in 1991 e xp an d s a n d r evises a d vic e o n ca r diov ascula r
fit n ess a n d b o d y c o m p o sitio n ,an d n o w r ec o m m e n d s t h a t y o u a d d r esis-
t a n ce t r ainin g .This is n e w in f o r m a t io n t o t h o se o f us w h o h av e o n ly cycle d ,
ra n ,s w a m ,w at ch e d o u r b o d y w e ig h t a n d c o n tr olle d o u r d iet t o at t e m p t t o
m ain t ain fit n e ss.
Bala nc e d f it n ess c an d o m o r e t o e nsu r e a lo n g ,h e alt h y lif e t h a n ju st a b o u t
a ny t hin g e lse k n o w n t o t h e m e d icalc o m m u n it y t o d ay.It's n e ve r t o o la t e t o
star t a fit n e ss p r o g ra m b u t id e ally,yo u sh o u ld b u ild st r o n g m u scles,flexibility
a n d a s tr o n g car dio vascular sys t e m e arly in lif e a n d e n t e r t h e la t e r y ea rs w it h
y o ur p h ysicalp o t e n t ialat it s m a xim u m .

13
■Mus c ularStrength
Th e n e w g u id elin e s h av e a d d e d r esista n ce trainin g sin ce t h e ACSM
r ec o g niz es t h e in cr e asin g im p o r t an c e o f m ain t ainin g s t re n g t h as a h ealt h
b e n e fit a s w e g e t o ld e r.Th e ra tio n ale f o r t h e a d d itio n o f st r e n g t h t r ainin g
t o t h e g u id elin es is a r esult o f a t e n y e ar f o llo w - u p st u d y o n m as t er r u n n e rs
(alo n g wit h o t h er s t u dies).T h os e w h o co n t inu e d t o t rain a er o bically w it h o u t
u p p e r b o d y e xe rcis e m ain t ain e d t h e ir b o d y's o xy g e n t r ansp o r tin g ca pacity
o ve r t h e y ea rs,b u t lo st a b o u t 4.5 p o u n d s o f le an b o d y m a ss;t h os e w h o
inclu d e d st r e n g t h t r ainin g in t h eir p r o g ra m m ain t ain e d t h eir le a n b o d y m a ss
alo n g wit h t h eir ae r o bic cap acit y a f t er 10 y ears o f a gin g .
Th e g u id e lin e s also sh o w w h e r e c o nsis t e n t r esist a nc e t rainin g h elp s m a in-
tain b o n e a n d m u scle m a ss as w e g e t o ld e r.F o r w o m e n ,st r e n g t h t r ainin g
(alo n g wit h t h e a e ro b ic w o rk)m ay a lso p r o t ec t a g ain st p o st m e n o pa usalb o n e
loss a n d ost e o p o r osis in t h e ir lat e r y e ars.
Th e g u id e lin e s r e co m m e n d t h at t w o s tr e n g t h t r ainin g se ssio n s p e r w e e k
sh o u ld b e a d d e d t o y o u r w o rk o u t sc h e d ule.W e r e co m m e n d t h r e e sessio ns a
w e e k d u rin g t h e o ff -se as o n a n d t w o sessio n s a w e e k f o r m a in t e na n ce d u rin g
t h e in -s easo n .Th e n e w A CSM g u id elin e s r e co m m e n d o n e s et o f e ig h t t o 12
r e p e titio ns o f e ig h t t o 10 s tr e n g t h e xe rc ise s o f y o u r m ajo r m uscle g r o u ps p e r
sessio n as t h e m inim u m r e q uir e m e n t .A c o m ple t e d e t aile d s tr e n g t h t r ainin g
p r o g ra m w ill b e o u t lin e d in a la t e r se ct io n o f t h is b o o k.If w e ig h ts o r o t h e r
resista n ce t r ainin g d e vic es ar e n o t av aila ble,a d d c alis t h e nics t o y o u r p ro g ra m .
■Cardiovas c ular F itness
Th e n e w s ta t e m e n t ,p u blis h e d in 1991,r e p e a ts t h e f o u r r ec o m m e n d a tio ns
o n d u r atio n ,in t e nsit y,f re q u e n cy a n d v ar io us m o d es o f a er o bic ac tivit y,wit h
sli g h t c ha n g es.Th e d uratio n is n o w 20 t o 60 min u t es,versus a minim u m of 15
minu t es in t h e past.
In t e n sity o f ex ercise c a n b e d e t e r min e d b y t w o m e t h o d s.Th e first is t h e
fa milia r u se o f t ar g e t h e ar t r at e .Th e g uid eli n es s ta t e t h a t y o u s h o uld aim t o
w o rk at 60 t o 85 perce n t o f y o u r maxim u m h e ar t r at e (m ax HR = 220 - y o u r a g e)
or 50 t o 85 p e rce n t of y o u r maxim alo xy g e n c ap acity (d e t e r m in e d b y d o in g a
st r ess t e st o n a b icycle er g o me t er o r t re ad mill a t a m e d icalfacilit y).
Du r at io n is d e p e n d e n t u p o n t h e in t e n sit y o f t h e ac tivity;f o r t h ose w h o lik e
t o w o rk a t a lo w e r in t e n sit y t h e y s h o uld w o rk o u t lo n g e r.Lo w t o m o d e ra t e
in t e n sity cyclin g ,st e p p in g,w alkin g ,or cr oss-c o u n tr y skii n g is b e st f o r m o st
a d ults,b e ca use h ig h e r in t e nsit y w o rk o u ts ca n le ad t o in cr e ase d r isk o f inju ry
a n d it is easie r t o ad h e r e t o t h e e xe rcis e r o u t in e.B e gin n e rs c an a ch ieve a
sig nific an t t rainin g e ff ec t f r o m lo w in t e n sit y w o rk o u ts.If y o u'r e alrea d y fit
a n d w a n t t o im pr ov e,g ra d ually in cr ease y o u r in t e n sit y.
The ty p e o f activity,o n ce a g ain,sh o u ld inclu d e a ny t hin g t h at u se s lar g e
m uscle g r o u ps,a n d is r h y t h m icala n d a er o bic in na t u re,such as cyclin g o r r u n -
nin g.O t h er ac tivities c o uld inclu d e s ta ir cli m bin g ,cr o ss-c o u n try skiin g,walkin g ,
etc.Th ese activitie s n e e d t o b e car rie d o u t t h r e e t o f ive days p e r w e ek.
■Training Effe c t
Du r at io n ,in t e nsit y a n d f re q u e n cy o f t rainin g st im ula t e t h e a e r o bic trainin g
eff e ct .Any tr ainin g d o n e b elo w t h e ACSM g uid elin e s w ill n o t b e s ufficie n t
e n o u g h t o giv e y o u t h e a e ro b ic trainin g e ff ec t.If y o u a re e xe rcisin g m o re
t h an t h e r ec o m m e n d a tio ns,it w ill n o t sig nifica n tly in cr eas e t h e a e ro b ic train -
in g e ff ec t,t h o u g h at h le t es t r ainin g f o r c o m p e t itio n n e e d t o e x er cis e m o r e t o
b e c o m p e t itive.It is im p o r ta n t t o r e m e m b e r n o t t o o ve r d o it;y o u r b o d y
n e e ds a d e q u at e r e co ve ry f ro m a h ar d w o r k o u t.
In g e n e r al,e n d u ra nc e t rainin g f o r f e w er t h an t w o d ays p e r w e ek a t less
t h an 60 p e rc e n t of maxim alh ea rt r at e ,fo r f e w e r t h a n 20 m in u t es p e r d a y,a n d
wit h o u t a w e ll-r o u n d e d r e sist an ce a n d f lexibilit y p r o g ra m is in a d e q ua t e f o r
d e ve lo pin g a n d m ain t ainin g fit n ess in h e alt h y a d ults.It is just t ha t sim ple.
12
GUIDELINES
Ke e p in min d t h at t h e A CSM r e c o m m e n d a tio ns a re g u id elin es f o r t h e
av e ra g e p e rs o n,n o t a c h a m p io n a t hle t e t r ainin g f o r t h e Oly m p ic Ga m e s.
A n a p p ro p ria t e w ar m -u p a n d c o o l-d o w n ,w hic h w o u ld als o inclu d e flexibili ty
ex ercises,is also r e co m m e n d e d .Wh ile m a ny o f y o u w ill n e e d t o t r ain w it h
m o re mile a g e a n d a t a g r ea t e r in t e n sit y t o r ac e c o m p e t itive ly,t h e im p o r ta n t
fa ct o r t o r e m e m b e r f o r m o st p e o p le is t h a t if t h e y f o llo w t h e ACSM g uid e lin e s
o f p h ysicalac tivit y t h e y w ill a t t ain in cr e as e d p h ysicala n d h e alt h b e n e fits a t
t h e lo w e st risk.Be lo w is a t ab le o u tli nin g t h e g u id elin e s (Table 1.1).
The ACSM g uid elin es,if f ollo w e d,ca n result in p e r m an e n t lif estyle chan g es
f or m ost individ uals.Th e g o o d n e ws is t hat,with t h e rig h t ap pr oach,exe rcising
at h o m e ca n an d sh o uld b e pleasan t.Yo u can co m bin e st re n g th trainin g,ae ro bic
exercise an d flexibility activities t ha t y o u e njoy an d gain valuable h ealth benefits.
Str e n g t h Trainin g Ae ro bic Exercise Str etchin g
Frequency2 t o 3 tim es/ w e ek 3 to 5 tim es / w ee k 3 to 6 tim es / w e e k
Intensity 8-12 re ps 60-90% o f "easy" max HR
fe eling u n til fa tig u e
StretchTime20-40 min u t es 20-60 min u t es 10 min u t es
Type10 ex ercises an y r hy th m ical10 str e tches
activity
■ F lexibility
To b e in t o talbalan ce it is im p o r t an t t o b e f lexible.Wh ile n o t part of th e
ACSM g u id elin e s,flexibility is im p o r ta n t f o r y o u t o p e r fo r m tasks t h at r e q uire
re ac hin g ,t wistin g a n d t u r nin g y o u r b o d y.Hip flexibility,f o r e xa m p le,is
im p o r ta n t t o p re ve n t in g lo w e r b ack p ain.
■Exer c iseand BodyComposition
B o dy c o m p o sitio n is a n im p o r t an t c o m p o n e n t o f h e alt h -r ela t e d f it n ess.
Go o d b o dy c o m p ositio n r esult s f r o m a er o bic ac tivit y,s tr e n g t h t ra inin g a n d
p r o p er d ie t.
Yo u r e ve ry day caloric b ala nc e w ill d e t e r m in e w h e t h e r y o u will g ain or lose
w eig h t f r o m day -t o- da y.Caloric b ala nc e r e f ers t o t h e d iff e r e nc e b e t w e e n t h e
calorie s y o u t ak e in fr o m f o o d e a t e n a n d c alo ric e x p e n dit u re o r t h e a m o u n t o f
e n e rg y y o u p u t o u t in d aily activities,w o rk o r ex ercise.
B o dy w e ig h t is lo st w h e n c aloric e x p e n dit u r e e xc e e ds c alo ric in t ak e o r
w h e n c aloric in t ak e is less t h an calo ric e x p e n dit u r e.It is a k n o w n p h ysiolo g ical
fac t t h at o n e p o u n d o f fa t is e q u alt o 3500 calorie s o f e n e r g y.Th o u g h it is pr e-
dict ab le t h a t sh ifts in caloric b alan ce w ill b e acc o m p a nie d b y c h an g es in b o d y
w eig h t ,h o w y o ur b o d y loses w eig h t va rie s o n t h e vario us p r o g ra ms y o u m ay
u n d e r tak e t o lo se w eig h t.F o r e xa m p le,lo w calo rie die t s c ause a s u b st a n tial
lo ss o f w a t e r a n d le an b o d y t issu e ,such as m uscle.In c o n t r as t ,an e x e rcise -
in d u c e d n e g a tive c alo r ic bala n c e r es ult s in a w eig h t loss o f p r im arily fa t
s t o r es.If y o u w e r e t o a d d a r esis t a n t t r ainin g c o m p o n e n t t o yo u r p r o g ra m ,
y o u m ay als o s e e a slig h t in c r e ase in w e ig h t d u e t o a gain in m u scle m ass,
w hile a n a e r o b ic b a se d p r o g r a m u su ally re su lts in a m ain t e n a n c e o f m u sc le
m ass.W hil e b o t h a p p ro ac h es t o w eig h t loss a r e effec t iv e,a e r o b ic act ivit y
is f o u n d t o b e v er y e ff e ct ive b e ca us e m e t a b olis m st ays s us t ain e d f o r lo n g e r
p e rio d s o f t im e a n d e n e r g y.Ex p e n d it u r e is g r e a t e r w it h ac tivitie s t h a t u se
la r g e m u scle g r o u ps s uc h as w alkin g ,cy clin g ,cr oss- co u n t y skiin g ,e t c.
F o llo w t h e se g u id elin e s w h e n e n g a gin g in a w eig h t lo ss p r o g r a m t h a t
co m bin e s e x er cis e a n d c alo r ic r e s t ric t io n :
•E ns u re t h a t y o u a re c o ns u m in g a t least 1,200 calo rie s p e r d ay in a bala n ce d
die t .Yo u n e e d t o c o ns u m e c alo rie s f o r e ve ry day b o d ily,h e alt h y f u n ct io ns.
•Yo u sh o u ld n o t e xc ee d m o r e t h an a 500 t o 1,000 calo rie s p e r d ay n e ga tive
caloric b ala nce,c o m binin g b o t h c alo ric r est ric tio n a n d e xe rc ise.This w ill
result in a g r ad u alw eig h t loss,w it h o u t a loss o f le an b o dy w eig h t (m uscle).
Yo u sh o u ld n o t lose m o r e t h an 2 p o u n d s p e r w e e k o n a d ie t.
IDENTI F YINGYOURBALANCED F ITNESS GOALS

15
•Inclu d e a n e x er cis e p r o g ra m t h at p r o vid es as le ast 300 calories o r m o re of
act ivit y p e r d ay.This is b e st acc o m p lish e d w it h e xe rcise o f lo w in t e n sit y a n d
lo n g d u r atio n .Ma n y pie ces o f h o m e fit n e ss e q u ip m e n t g ive estim a t e s o f
calorie s b u r n e d w h ile exe rcisin g .Re m e m b e r t h e se a re a p p r oxim a t e c alo ries
b u r n e d,e xa c t a m o u n t s w ill d e p e n d o n t y p e o f e xe rcise,y o u r b o d y siz e,
in t e n sit y a n d d u ra tio n .
•A d d r esista n ce t r ainin g t o yo u r p r o gr am t o a d d m u scle m ass.M uscle cells
ar e m o re ac tive t ha n fa t c ells a n d will h e lp y o u b u r n m o re c alo ries p e r d a y.
•Inclu d e use o f b e h avio r m o d ificat io n t e c h niq u es t o id e n t ify a n d elimin a t e
ba d die t a n d e a tin g h ab its.
Yo u sh o u ld st riv e t o b u r n b e t w e e n 300 to 500 calo rie s p e r e x er cise sessio n
an d 1000 t o 2000 calo rie s p e r w e e k in ex e rcise.Re m e m b e r t ha t su stain e d
a er o bic activitie s t h at u se la r g e m u sc le g ro u p w ill ca us e t h e g re at e st e n e r gy
e xp e n d it ur e.
If o v e r w e ig h t o r o b e s e,y o u m a y w a n t t o k e e p t h e in t e n sit y e v e n lo w e r
t h a n 6 0 p e r c e n t o f m a xim u m h e ar t r a t e t o k ee p t h e ris k o f o r t h o p e d ic
inju rie s a t a m inim u m .N o n w e ig h t -b e arin g ac tivities su c h as st a tio n ar y
cyclin g m ay b e c o nsid e r e d f o r t h is g r o u p ,o r f o r t h o s e w h o su ff e r f r o m
o r t h o pe d ic o r a r t h r itis p r o b le m s.
■ABalan c edWorkout
All o f y o ur b ala nc ed h o m e w o rk o u ts s h o uld inclu d e t h r e e p ar t s:
–Wa r m -u p
–Th e m ain a e ro b ic a n d / o r st r e n g t h r o u t in e
–C o ol-d o w n
To g e t h e r,exercis e a n d r ec o ve ry c o m p rise fit n e ss c o n d itio nin g:d e n y
eit h e r a n d y o u in vit e inju ry a n d minimiz e b e n e fits.O u r b o d ies a n d m in d s
b e co m e s tr o n g e r a n d m o r e e fficie n t in r e sp o n se t o t h e ir u se a n d e xe rcise.
Ov er us e a n d o v e rlo a d w ill c aus e b r eak d o w n .Yo u d o n 't w an t t o o m u ch ,
b u t jus t e n o u g h.
Th e s e cr e t is t o k n o w w h e n y o u ar e p u shin g t o o m u c h o r t o o lit t le.
M o nit o rin g y o ur h e ar t r at e t e lls y o u h o w m u c h t o e xe rcise a n d w h e n t o r est .
■Warm - up
A g o o d w a r m- u p w ill h e lp y o u p e rf o r m b e t t e r a n d w ill d e cr eas e t h e a c h es
a n d p ain s m o st p e o p le e xp e rie n c e.Th e w ar m - u p p r e pa res y o ur m u scles fo r
exercise a n d a llo w s y o u r o xy g e n s u p ply t o r e ad y itself f o r w h at 's t o c o m e.
St u d ies sh o w t h at m u scles p e r fo r m b e st w h e n t h e y'r e w ar m e r t h a n n o r m al
b o d y t e m p e ra t u res.War m -u p e xe rcises inclu d e cyclin g ,walkin g ,skiin g slo wly
u n til y o u b e g in t o b r eak a lig h t s w e at .Th is n o r m ally t ake s a b o u t 5 t o 10
min u t e s.If usin g a h e ar t r a t e m o n it o r,rais e y o u r h e ar t r at e t o a b o u t 110 t o 120
b e ats p e r m in u t e d u rin g y o ur w a r m- u p.
Str e tchin g b ef o re a n d a ft e r e xe rcise also se rv es m an y p u r p oses.By p r o m o t -
in g flexibility,it d e cr eas es t h e r isk o f inju r y a n d so r e n ess.It also e n h a nc es
p h ysicalp e r fo r m a nc e b y a llo w in g y o u t o m ain t ain a c o m f o r ta ble p ositio n o n
t h e b icycle lo n g e r.Tak e a f e w m in u t es t o s t re t ch y o u r le g s,sh o uld e rs a n d
lo w e r b ac k b e fo r e y o u g e t o n y o u r h o m e e q uip m e n t .
■Aerobi c /StrengthExer c ise
Vig o r o us a er o bic exe r cise is t h e c o re of y o u r w o r ko u t pr o g ra m .Th e
in t e n sit y o f y o u r e x er cise m u st b e s tr e n u o us e n o u g h t o r ais e y o u r h e ar t ra t e
in t o y o u r t ar g e t z o n e.This is u su ally b e t w e e n 60 a n d 90% o f y o u r m a xim u m
h e ar t ra t e.Cyclin g,o r an y exe rcise d o n e in t h is ra n g e,is usually calle d a e ro b ic
exercise.It m ea ns y o ur b o d y,yo u r h e a rt ,an d t h e v ar io us e xe rc isin g m u scles
ar e w o rkin g a t a le velat w hic h o xy g e n c an b e u t iliz e d .Exe rcisin g wit h a h e ar t
ra t e m o n it o r a llo w s y o u t o c o nst an t ly receive visible f e e d b ack (a n d o n s o m e
14
GUIDELINES
m o d e ls a u dible f e e d b ac k)as t o w h at y o u r h e ar t r a t e is w h ile ex ercisin g,a n d
allo w s y o u t o st ay w it hin y o u r s ele ct e d t ar g e t h e ar t r at e z o n e .
In a d ditio n t o a er o bic exe r cise,t h e A CSM r ec o m m e n d s t h a t h e alt h y a d ults
p e rf o r m a m inim u m o f 8 t o 10 st r e n g t h e xe rcises in v o lvin g t h e m ajor m uscle
g r o u ps a m inim u m o f t w o tim e s p e r w e e k.At le ast o n e se t o f 8 t o 12
r e p e titio n s t o n e ar- fa tig u e s h o uld b e c o m p le t e d d u r in g e ac h se ssio n .
Th e se r ec o m m e n d a tio n s a r e b as e d o n t w o fa ct o rs:
•M ost p e o p le a r e n' t likely t o a d h e re t o w o r ko u t s essio n s t h at las t m o r e t h an
60 m in u t e s.Th e r e g im e n o u t lin e d a b o ve ca n b e c o m p le t e d in 30 m in u t e s o r
less,a n d w h e n c o m b in e d w it h 30 m in u t es o f ae r o bic act ivit y a n d flexibility
giv es y o u a b ala nc e d w o r ko u t .
•Wh ile m o r e f r e q u e n t a n d in t e n se t r ainin g is lik ely t o b u ild g re at e r s tr e n g t h ,
t h e d iff e r e n ce is us ually v e r y s m all.
■Cool - Down
Th e c o ol- d o w n e n ab les y o u r b o d y's c ar diovasc ula r sys t e m t o g r ad u ally
r e t ur n t o n o r m al,p r efe rab ly o v er a 5 t o 10 m in u t e p e rio d .Brin gin g y o u r
w o rk o u t t o a n a b r u p t h alt ca n ca use li g h t - h ea d n ess,sinc e blo o d w ill p o o lin
y o ur le g s if y o u a br u p tly s t o p w o r kin g .Lo w e r y o u r e xe rcise in t e n sity
g ra d ually o v e r a p e rio d o f a f e w m in u t es.W h e n y o u r h e ar t r at e h as r e t u rn e d
t o b e lo w 110 b e a ts p e r m in u t e y o u c an st o p e x ercisin g o n w h a t ev e r p iece of
e q u ip m e n t y o u a re o n.
Alw ays k e e p in m in d t ha t w a r m- u p a n d c o ol- d o w n ar e just as im p o r ta n t as
t h e ac tivit y p h ase.B o t h c an p r e ve n t m an y c o m m o n inju ries fr o m o ccu rrin g .
■HowTo DetermineYourMaximumHeartRate
Th e b e st w ay t o d e t e r m in e y o u r m axim a lh ea rt r at e is t o c alcula t e y o u r
t ar g e t h e ar t r a t e z o n e s.Sim ply r ec o rd y o u r h e ar t r a t e se ve raltim e s w h e n
y o u a re p u t tin g o u t a m a xim a leffo r t ,su ch as w h e n yo u ar e g oin g a ll o u t o n
a stat io n ary b icycle,o r d u rin g a h ar d s essio n o f s tair cli m b in g.
The e asiest o p tio n is t o estim at e yo ur m axim u m h ear t rat e b ase d o n a
f or m ula w h ich has b e e n w ell-establish e d f or reliabilit y:t ak e t h e n u m b e r 220,
a n d su b t rac t y o u r a g e.F o r e xa m p le,a 45 year old w o u ld h av e an es tim a t e d
m axim u m h e ar t r a t e o f 175 (220 - 454 = 175).T h e t ar g e t h e ar t r a t e z o n e f o r
a er o bic trainin g w o u ld b e 105 t o 149 b e a ts p e r m in u t e (60 t o 80 p erce n t of
t h e m axim u m).
■TargetHeartRateTraining Zones
Th e r e a r e t h r e e p rim a ry h e ar t r a t e t r ainin g z o n es.Th e f irst is o f t e n
r ef e rr ed t o a s t h e " fa t b u r nin g z o n e " ,b e ca us e t h e in t e n sit y is m o d e ra t e
e n o u g h t o r e q u ire y o u r b o d y t o prim a rily u se fa t as t h e f u e lso u r ce f o r t h e
ex ercise.Yo u s h o uld ex ercis e a t 50 t o 65 % o f y o u r m ax im alh e ar t ra t e t o
ach ie ve t his lev elo f in t e n sity.W hile y o u w o rk o u t in t his a n d t h e o t h e r z o n e s,
y o ur h e ar t ra t e sh o u ld fall s o m e w h e r e b e t w e e n t h ese t w o f ig ur es.P e o p le
just st artin g o u t o n a n e xe rcise p r o g ra m o r w h o w a n t t o lose w eig h t sh o u ld
c o nc e n tra t e o n m ain t ainin g t h e ir h e ar t r a t e in t h is z o n e f o r 20 t o 30 m in u t e s
p e r d a y,3 t o 5 days p e r w e e k.
Th e s ec o n d z o n e d isc u sse d a b ov e is k n o w n as t h e " a er o bic ex e rcis e z o n e "
or is s h o w n o n m a ny c h ar ts as t h e " t ar g e t h ea rt r at e z o n e." In t h is z o n e y o u
sh o u ld exe rcis e a t 60 t o 85% o f y o u r m a xim alh e ar t r a t e.Trainin g in t h is z o n e
h elp s y o u b u ild a er o bic e n d u ra nc e a n d c o ns tr uc ts a b as e u p o n w hic h y o u ca n
p r o gr essiv ely a d d m o r e d e m a n d in g w o rk o u ts as y o ur car dio vascular
fit n ess in cr eases.
A hig h e r le velo f t rainin g c an h elp in cr e ase b o t h y o u r sp e e d a n d t o leranc e
f o r t h e b u ild u p o f lac t ic acid,t h e p r ima ry w as t e p r o d u ct o f a na er o bic m e t a b o-
lism in yo u r m u scles.This t y p e of w o rk o u t f r o m 85 t o 100% o f maxim u m h e ar t
ra t e u su ally c o nsis ts o f s h or t,har d sp rin t s o r r e p ea t e d h ill r u n nin g a n d is
r e fe rr e d t o as " an a er o bic t rainin g ."
IDENTI F YINGYOURBALANCED F ITNESS GOALS
IDENTI F YINGYOURBALANCED F ITNESS GOALS

17
16
Varie d t r ainin g in all t h r e e o f t h e se z o n e s w ill ad d t o in cr eas e d lev els of
fit n ess a n d im p r o ve d p e r fo r m a nc e a n d a d d m o r e e n e r gy t o y o u r life."M ost
trainin g p r o gr am s use a c o m b inat io n o f t rainin g in t e n sities t o in cr eas e p e rf o r-
man ce ca p acity," acco r din g t o J.T.Ke ar n e y,Ph.D., Se n ior Exe rcise Ph ysiolo g ist
a t t h e U .S.Oly m p ic Trainin g C e n t e r in C olo r ad o Sprin gs.K ear n ey s u g g es ts t h a t
it is im p o r ta n t f o r in divid u als t o m o n it or in t e n sity." Th e r e a re m an y d iff e r e n t
w ays t o m o n it or t rainin g b u t m o n it o rin g h e ar t r at e r es p o nse is t h e sim plest,
m o st c o n v e nie n t a n d le as t e x p e nsiv e p h ysiolo g icalm e t h o d f o r m o n it orin g
trainin g," K ea r n ey sa ys.
■Predi c tedTargetHeartRateZonesforDifferentAges
AgeMaximum Predicted AerobicTarget
Heart RateZone:60-85 %
20 200 120-170
25 195 117-166
30 190 114-162
35 185 111-157
40 180 108-153
45 175 105-149
50 170 102-145
55 165 99-140
60 160 96-136
Af t e r s e ve ralw e e ks o f " a e r o bic c o n ditio n in g," ce r tain c ha n g es b e c o m e
a p pa re n t .Wh at w as a bar ely a t taina ble lev elo f e xer cise b e f o r e,n o w b e co m e s
q uit e easy.W h e r eas c yclin g o r r u n n in g a t a c er t ain pa ce o r s p e e d m ay h av e
pre vio u sly c au se d y o u r h e ar t ra t e t o g o u p t o 135 b e ats p e r m in u t e ,t ha t p ac e
ca n n o w b e a chie v e d a t a lo w e r h e ar t r a t e.In s h or t,y o u r h e ar t is b e c o m in g
st r o n g e r,lar g e r a n d m o r e e ff icie n t,a n d y o u r b o d y is able t o d o t h e sa m e w o rk
wit h less st ain.
Re g ar dle ss o f y o u r m axim u m av er ag e h e ar t r at e o r y o u r t a rg e t h e ar t r at e,
y o u sh o u ld c o ns ult wit h y o u r p h ysician o r w it h a s p o r ts m e d icalex p e rt t o
est ablish ,w it h p r e cisio n ,t h e r at e s t h at a re rig h t f o r y o u,y o u r a g e a n d y o ur
m e d icala n d p h ysicalc o n ditio n .Th is is esp e cially im p o r ta n t if y o u a re o v e r t h e
a g e o f 35,b e e n s e d e n ta ry f o r s ev er aly ears,o v er w e ig h t o r h av e a h ist o ry o f
h e ar t disease in y o u r f a m ily.
■Beating TheDropoutOdds:Jump StartYour F itness Program
Yo u alr e ad y k n o w y o u n e e d t o e x e rcise.A n d y o u' re p r o b ably t ryin g –
at le ast a lit t le.Bu t le t's g e t se rio us:If y o u d o n 't a d d r e g ular e xe rcise t o y o u r
lif e,y o u'r e m issin g o u t o n a s ur e b e t .Th is is o n e a re a w h e r e m e d icalresearch
all p o in ts in t h e s a m e d ire ctio n .
"Startin g t o e xe rcise is co m p ara ble,fr o m a h e alt h b e n e fit s t an d p oin t ,t o
q uit t in g s m o kin g ," says t h e r e c e n tly rele as e d Su r g e o n 's G e n eralRe p o r t o n
Ph ysicalActivit y a n d H ealt h .
■To sumupthere c entreport:
•Re g u lar p h ysicalactivit y o ff ers su b st a n tialim p r o ve m e n t s in h ealt h a n d w e ll-
b ein g f o r t h e m ajo rit y o f A m e r ica ns.
•If y o u ex ercis e r e g u larly,t h e r e p o r ts sh o w ,yo u'll r e d u ce y o u r r isk o f h e ar t
a t tack,can c er,dia b e t es,hig h b lo o d p ress u re ,os t e o p or osis,a n d ev e n t h e
c o m m o n c old.
•Re g u lar exer cise,r e g ar dless o f t h e in t e n sity,c an h e lp y o u
c o n tr olst r ess,sle e p p r o b le ms,a n d d e p r essio n .
B u t e v e n w it h a ll t h is evid e n ce,o n ly 22 p e r ce n t o f A m e r ica ns e n g ag e in
ex ercise f o r 20 m in u t e s a d ay.An d ev e n a m o n g in d ivid uals w h o b e gin
ex ercis e p r o g ra m s,t h e d r o p o u t r a te is a b o u t 50 p e rc en t .So if t h e Su r g e o n
GUIDELINES
Ge n e ral's fin d in gs ar e n o t c o nvin cin g e vid e nc e e n o u g h t o k e e p m o st u s
ex ercisin g o n a c o nsis t e n t b asis,w ha t is?
Scie n t ist s ar e fin d in g t h a t t h e p r o cess o f b e g in nin g,in cr easin g a n d
ultim a t ely stickin g t o a n e xe rc ise p r o g ra m is a c o m bina tio n o f t w o ele m e n t s:
fin din g t h e rig h t in ce n t ives a n d b u ildin g a h a bit.A n d,as w e w ill s e e,t h es e
t w o m o t ivat io n alf act o rs ar e c o n n e ct e d,b u t d istin ct.
F o cu sin g o n t h e p o sitive is o n e o f t h e b est in ce n t ive s t o e xe rcise.Avo id
lo o kin g a t e xe rcise as a w ay t o fix s o m e t h in g t h at 's w r o n g w it h y o u r b o d y.
Ins t ea d,f oc us o n y o u r su cce sses.P at y o u rs elf o n t h e b ac k e ac h tim e y o u'v e
m a d e it t h o u g h a w o rk o u t.Thriv e o n t h e e n er g y t h a t e xe rcisin g g iv es y o u .
Re w ar d y o u rse lf wit h a d in n er o u t ,af t e r y o u h av e r e ac h e d a c e r tain w eig h t
loss g o al,o r b u y y o u rself a n e w w o rk o u t o u t fit.Wit h t h es e r e w ar ds,y o u 'll
g o b ack f or m o r e,a n d y o u r b o d y w ill sh o w r es ults.
D o n' t vie w e xe rcise as p u n ish m e n t .Do n't lo o k a t e xe rcis e as s o m e t h in g t h at
h as t o b e t ackle d b e cau se y o u ar e o u t o f s hap e.Think of e xe rcise as an invest-
m e n t in y o u r h e alt h ,yo u r p h ysicallo o ks a n d y o u r m e n t alo u t lo ok.As y o u r u n,
walk or lif t w e ig h ts,c o nc en t ra te o n t h e p o sitive e ner gy b ein g g e n e ra te d w it h in
y o ur b o d y a n d t h e r e n e w e d s e ns e o f lif e a n d w e lln ess y o u f e el.
The b asics of any fitn ess p r o gra m are plan nin g an d se t ting g oals.Goalset tin g
a n d f o r m ulatin g a p lan a r e t h e m o st c lear w ays of est a blishin g a c o nsis t e n t
p r o g r a m o f e x e r cise;t h e y ar e als o a p o w e r f u lf o r m o f d ir ectio n a n d m o t iva-
tio n.Take s o m e tim e t o t hin k a b o u t w h at w ill h elp y o u b e gin y o u r e xe rcise
p r o g r a m .Writ e t h es e d o w n in y o u r d aily p la n n e r o r d iary.Goals p r o vid e a
s e ns e o f p u r p ose a n d in ce n t ive t ha t ca n d riv e y o u t o y o u r in t e n d e d d e st inatio n .
H o w ev er,f or g o als t o b e e ff ec tiv e t h e y n e e d t o b e re alistic.M o tiva tio n w ill b e
st r e n g t h e n e d o nly if it 's p o ssible t o r e ac h y o u r o b ject iv es.
C o nsid e r t h is:Yo u r m in d a n d b o d y w ill r esp o n d b e t t er t o e x ercise if y o u
star t w it h 20- m in u t e s essio ns,t h r e e tim e s a w e e k,r at h e r t h an a n h o u r sessio n
f o u r t im e s p e r w e e k.O nc e t h e s essio n s b e co m e a r o u tin e ,aim f o r 30 m in u t e s,
t h e n in cr eas e f r o m t h e r e.
Th e m o st im p o r ta n t t hin g in an y ex ercise p r o g ra m is t o d o y o ur b es t t o
k e e p p r o g r essin g ,backsli din g as lit t le as p o ssible a n d g e t t in g b ac k o n t h e h orse
just as fast as p ossible if y o u f all off.Try t o a n t icipa t e la pses:If a c ra zy w o rk day
lo o m s,g e t u p e arly a n d s q ue e z e in a sh o r t r id e o n a s ta tio n ar y b icycle so t h a t
y o u' ve a chie v e d so m e t h in g e v e n if it is n't y o u r r e g ula r w o rk o u t r o u t in e.W h e n
o n a b u sin ess t rip,stay in a h o t e lt h at h as a n o nsit e w o r ko u t f acilit y.
Exe rcise is o n e o f lif e's joys.It e n e r giz es –g ivin g y o u a s e nse o f w e ll- b ein g
a n d a cc o m p lish m e n t a n d k e e ps y o u h e alt h y a n d fit.T h er e is g r eat pleasure in
b ein g a ble t o se t g o als,a cce p t c h alle n g e s,a n d p us h y o u rs elf t o a b e t t e r
lif es tyle o f h e alt h an d f it n ess.N o m a t te r w h a t y o u r r e as o n f o r e x ercisin g –
t o lo se w e ig h t,t o g e t fit,o r t o f e elb e t t e r –- m o t ivat in g y o u rs elf t o e xe rcise
o n a r e g ular basis r e q u ire s c ha n gin g y o u r b e h avior.
■MakeExer c iseAHabit
Th e k ey t o a s uc cessf u lfit n e ss p r o g ra m is g e t t in g y o u r b o d y t o d o w h at
y o ur m in d k n o w s it s h o uld.He r e ar e six m e n t alst ra t e gies t o h elp k e e p y o u
f oc use d o n yo u r f it n ess g o als.
1.Clarif y w h y y o u w an t t o e xe rcise.If y o u w a n t t o gain s t r e n g t h –is it t o
sw im m o re laps,o r t o t o n e- u p y o u r b o d y.By u n d erst an d in g a n d d e t ailin g
y o ur g o als,y o u w ill b e b e t t e r a b le t o s tay m o t iva t e d .
2.Va ry y o u r w o rk o u t.To m ak e y o u r r o u t in e m o r e e n joyable,vary it o n ce in a
w hile.Su p p le m e n t y o u r in d o o r c yclin g w it h o u t d o o r c yclin g a n d s t re n g t h
trainin g .Th e se a ct ivities m ak e e x e rc ise m o re in t e r est in g a n d in cr ease y o u r
fit n ess le velb y m a kin g y o u u tiliz e d iff e re n t m u scle g r o u ps.
3.F o cus o n t h e p ositiv e.Avoid lo o kin g a t y o u r e xe rcis e p r o gra m as a w a y
t o fix so m e t h in g t h at's w r o n g w it h y o ur b o d y.Ins t ea d f o cus o n y o u r
succ esses.C o n g ra t u lat e y o u rself a f t er e ac h w o r ko u t .Th riv e o n t h e e n e r g y
t h at e xe rcisin g giv es y o u .
TABLE1 EXERCISE F ITNESS GUIDELINES

19
4.De v elo p a c o nst r uc tive a t tit u d e .Do n o t f o c us o n w h at y o u ar e g ivin g u p t o
ex ercise o n a r e g ular b asis,b u t o n w h a t n e w o p tio n s y o u'll h av e a ft e r y o u
b e co m e f it.
5.E n ga g e y o u r b o d y a n d m in d.C o n n ec t o n a d e e p e r leve l,y o u'll b e m o r e
lik ely t o s tay w it h y o u r r o u tin e .If y o u r e xe rcise tim e o n a st at io na ry bike
is y o u r 30- m in u t es a w ay f r o m w o r k o r a tim e f or r efle ct io n ,yo u 'r e m u c h
m o re likely t o st ick w it h it.In d ivid uals claim t o e xp e rie n c e a n in c re as e d
se n se o f c re at ivity a n d a n e n h an ce d t h o u g h t p r oc ess d u e t o a r e g ular
ex ercis e p r o g ra m .
6.C o nsid e r m a n y o f t h e p h ysiolo gicalb e n e fits.If a s tr o n g a n d f it b o d y is n't
e n o u g h t o k e e p y o u m o t iva t e d ,co n sid e r s o m e o f t h e h id d e n b e n e f its o f
ex ercise:lo w e r blo o d p re ssu re ,st r o n g e r h e ar t,m or e e fficie n t p ulm o n ar y
sys t e m ,lo w e r risk o f o st e o p o ro sis a n d st r ess r e d uc tio n.
■It'sNeverToo Late . . . for F itness
M ost o f u s h av e v er y b u sy sc h e d u les a n d t o k ee p o ur fit n e ss le v elin t ac t w e
h av e t o b e e x t re m e ly efficie n t .Th e se t h r e e w o r ds,e fficie n cy o f e ff o r t,f o r m
t h e c o re o f cr ea tin g y o u r o w n h o m e f it n ess c e n t e r.Efficie n c y o f e ff o rt m e a ns
p r o d ucin g m axim u m gains w it h m inim alt im e s p e n t;t h is is t h e g o alo f m ost
o f us w h e n d esig n in g o u r h o m e f it n ess p r o g ra m .
Th e b o t t o m lin e is y o u m u st b e c re at ive a n d in n o va tiv e t o g e t t h e b e st
result s.Wit h t his b o o k a n d y o u r o w n c re at ivity a g re at w o rk o u t is o nly a f e w
m o m e n t s a w ay;a diff e re n t g rip o n t h e m u lti-g y m ,a varie d s t e p p in g r h y t h m
o n t h e s t e p p e r,a n e w in t e n sit y o n t h e s ta tio n ar y w in d-loa d sim ula t o r o r a
m o re ra pid st r o k e ra t e o n t h e r o w er.By var yin g y o u r w o rk o u ts y o u'll cr e at e
m axim u m gains in t h e s h o rt e st t im e f ra m e s.
As y o u will se e,y o u r h o m e fit n e ss e q u ip m e n t w ill allo w y o u t o r e ac h y o ur
fit n ess g o als a n d p r e pa re p r o p erly f o r a h e alt hie r lif est yle.A n yo n e w h o is
se rio u s a b o u t f it n ess –o r f o r t h a t m a t t e r just im p ro vin g t h eir ov erall fit n e ss –
sh o u ld h ave a f e w basic p ie ce s o f h o m e f it n ess e q u ip m e n t .It m ak es n o
diff er e n ce if y o u a r e a c o m p e t itive cyclist o r t ria t h le t e,a n e x ec u tiv e o r so m e -
o n e t r yin g t o t o n e t h e ir m uscles,t h e h o m e f it n ess c e n t er is t h e m o st efficie n t
w ay t o h e lp y o u r eac h y o u r p h ysicalp o t e n tial.
E d m u n d R.B urke,P h.D. , is a u t h o r o f t h e C o m p le te H o m e Fit n ess H an d b o o k,
publish ed b y Hu m an Kin e tics P u blish e rs.It ca n b e f o u n d a t m ajo r b o o k s t or es
o r y o u ca n o r d e r it b y callin g 1-800-747-4457.He also se rves as Dir e ct o r o f t h e
Exercise Scie n c e Pr o g ra m a t t h e U nive rsity o f Co lo ra d o a t C olo r ad o Sprin g s.
■SuggestedReadings:
Bu rk e,E d m u n d . Co m ple t e H o m e Fit n ess Ha n d b o o k ,Ch am p aig n ,IL., Hu m an
Kin e t ics P u blis h e rs,1996.B o ok illu st ra t es h o w t o se t u p a h o m e g y m ,p u rc h ase
e q u ip m e n t a n d g ives w o rk o u t p r o gra m s f o r va rio u s pie ces o f h o m e f it n ess
e q u ip m e n t .
A n d erso n ,Bo b;PearlBill; a n d B ur ke E d . Ge t t ing in Sh a p e:W o rk o u t P ro g ra m s
f or M e n &W o m e n . Bo linas,CA., Sh e lt er P u b licatio n s,1994.Offe rs in f o r m a tio n
o n h o w t o s e t- u p a b ala nc e d f it n ess p r o g ra m o f ca r dio vasc ular,st re n g t h a n d
flexibility trainin g .
Bu rke,E d m u n d . Precisio n He ar t Ra t e Training. C h a m p aig n ,IL., H u m a n Kin e t ics
P u blish e rs,1998.Fin e -t u n e y o u r w o r ko u t in t e nsity.This b o o k f u lly ex plains
w h y a n d h o w t o t ra in wit h a h e ar t r a t e m o n it or.
18
GUIDELINES
SCHWINN CYCLING& F ITNESS INC .
LIMITEDWARRANTY
SCHWINN CYCLING& F ITNESS
INC . LIMITEDWARRANTY F OR
EXERCISERPRODUCTS
All Sc h win n ex er cis er p r o d uc ts ar e
w arr an t e d t o t h e r e tail p u r ch ase r t o
b e f re e f r o m d e f e cts in m a t er ials a n d
w o r k m an sh ip.
Time period
Wa rr an t y c o ve ra g e e x t e n ds f o r t h e
lif e o f t h e p r o d u c t w h ile o w n e d b y
t h e o rigin alr e tail p u rc h ase r e xc e p t :
1.Elec t ro n ic c o m p o n e n t s a r e c o ve r e d
f o r t w o y ears f ro m d at e o f o r iginal
p u rc has e.
2.Exercis er p r o d uct s s old f or a n d
use d in a co m m e rcialo r instit u t io n al
se t tin g a r e c o ve re d f or t w o y ea rs
fr o m da te o f o riginalp u rc h ase.
Thiswarranty doesnot cover:
1.
A ny c o m p o n e n t o n o riginale q u ip-
m e n t w h ich carries a se p ar at e c o n -
su m e r w ar ra n t y o f t h e p ar ts su p p lier.
2.N o r m alw e ar a n d t e a r.
3.A n y d a m a g e,failu re o r lo ss ca use d
by accid e n t ,misuse ,n e g lect ,a b use,
im p r o p e r ass e m b ly,im p r o p e r
m ain t e n an ce ,or failu r e t o f ollo w
inst r u ctio n s o r w ar nin g s in o w n e rs
m a n u al.
4.Us e o f p r o d uc ts in a m a n n e r f o r
w hic h t h e y w e r e n o t d esig n e d .
5.Us e o f a n y p r o d uc t in o t h e r t h a n
a h o m e o r r esid e n t ialse t t in g
u nle ss o t h e r w ise n o t e d in t h e
o w n e rs m a n u al.
Limitations:
Th e f o r e g oin g w ar ra n ties ar e in lie u
o f a n d e xc lu d e all o t h e r w a rra n ties
n o t e x pr essly se t f o r t h h e r ein,
w h e t h e r e xp r ess o r im p lie d b y
o p e ra tio n o f la w o r o t h e r w ise,
inclu d in g b u t n o t limit e d t o a n y
im plie d w ar ra n t ies o f m e rc ha n ta bility
or fit n ess.Sch w in n s hall in n o e v e n t
b e liab le f o r in cid e n t alo r c o nse q u e n -
tiallosses,d a m a g es o r e x p e n se s in
c o n n ec tio n w it h e x ercise p ro d u ct s.
Sch w in n’s lia bilit y h e r e u n d e r is
ex p r essly limit e d t o t h e r e pla ce m e n t
o f g o o ds n o t co m p lyin g w it h t h is
w arr an t y o r,at Sc h win n ’s elect io n ,
t o t h e r e p ay m e n t o f a n a m o u n t e q ual
t o t h e p u rch as e p ric e o f t h e e xe rciser
p r o d uc t in q u e st io n.
So m e sta tes d o n o t p e rm it th e exclu-
sion or limitatio n o f im plie d w arra n ties
or incide n talor co nse q u entialdam ag es,
so t h e p r ec e din g li mit atio n s a n d
exclusio n s m ay n o t a p ply t o y o u .
Procedures:
Wa rra n ty s ervice will b e p er fo r m e d b y
Sch w in n o r t h e a u t h o riz ed Sch w in n
fit n ess d e ale r f ro m w h o m y o u b o u g h t
t h e p r o d uc t.Sc h win n w ill h av e t h e
o p tio n o f eit h e r r e p air o r r e pla ce m e n t
a t n o c har g e f o r a ny d e f ec tiv e p r o d-
uct.Deliv er y o f p r o d uc t t o a n d f r o m
t h e a u t h o riz e d Sc h win n fit n ess d e aler
is t h e r es p o nsibilit y o f t h e p u r ch ase r.
The following procedureswill apply:
1.Sch w in n w ill r e p lac e any exe rcise r
f ra m e t h a t is s t ru ct u rally d e f e ct ive
wit h a n e w f r a m e o r r e p lac e t h e
u nit w it h a u n it o f e q u alo r g r e at e r
valu e.Sc h win n is n o t r e sp o n sible
for la b o r c har g es in r e placin g
d e fe c tiv e f ra m e s.
2.Sch w in n w ill h av e t h e o p t io n t o
eit h e r r e p air o r r e plac e a n y o t h e r
d e fe c tiv e p ar t o r p r o d uc t.De ale r
la b o r c ha rg es f o r inst alli n g r e p lac e-
m e n t o r r e p air e d p a rt s a r e n o t
c ov e re d b y t h is w a rra n ty.
3.If y o u ele ct t o r e pair a d e f ec tive
p r o d uc t o r p ar t y o u rs elf o r u se t h e
servic es o f s o m e o n e o t h e r t h a n
a n a u t h o riz e d Sc h win n fit n e ss
d e ale r,or if y o u u se a r e p lac e m e n t
p ar t n o t s u p plie d b y Sc h win n ,
Sch w in n w ill n o t b e liab le f o r a n y
d e fe c ts o r d a m ag e ca use d b y t h e
us e o f s uc h u n au t h o riz e d s e rv ice
or parts.
4.Se e y o u r a u t h o riz e d Sch w in n f it ness
dealer fo r se rvice o r w rit e t h e
Tec h nicalServices D e par t m e n t,
Sch w in n Cyclin g &Fit n e ss Inc.,
1690 38t h Stre e t,B o u lder,Colo ra d o
80301-2602.
5.This w a rra n ty g ive s y o u s p e cific
le g alrig h t s a n d y o u m a y also have
o t h e r r ig h ts w h ic h m a y va ry f r o m
st a t e t o st a t e.Effe ctiv e July 1,1994.