Schwinn Airdyne Owner's Manual page 21

Keep inmind that the ACSM r ecommendations are guidelines for t he average person, not a
champion athlete training forthe Olympic Games.
An appropriate warm-up and cool-down, which would also i nclude flexibility exercises, is
also r ecommended. While many ofyou will n eed t otrain with more mileage and a tagreater
intensity torace competitively, the important factor toremember formost people isthat i fthey
follow t he ACSM g uidelines ofphysical activity they w ill a ttain increased physical and health
benefits atthe lowest risk. Below i satable o utlining the guidelines (Table 1.1).
The A CSM g uidelines, iffollowed, can result inpermanent lifestyle changes for m ost individu-
als. The g ood n ews isthat, with the right approach, exercising athome can and should be
pleasant. You c an combine strength training, aerobic exercise and flexibility activities that y ou
enjoy and gain v aluable health benefits.
Frequency 2to3times/week 3to5times/week 3to6times/week
Intensity 8-12 r eps 60-90% of"easy" max H R
feeling until fatigue
Stretch Time 20-40 minutes 20-60 minutes 10 minutes
Type 10 exercises any r hythmical 10 stretches
activity
[] Flexibility
To be in total balance it is important to be flexible. While not part of the
ACSM guidelines, flexibility is important for you to perform tasks that require reaching, twisting
and turning your body. Hip flexibility, for example, is important to preventing lower back pain.
[] Exercise and Body Composition
Body composition is an important component of health-related fitness. Good body composi-
tion results from aerobic activity, strength training and proper diet.
our everyday caloric balance will determine whether you will gain or lose weight from day-
to-day. Caloric balance refers to the difference between the calories you take in from food
eaten and caloric expenditure orthe 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:
* Ensure that you are consuming at least 1,200 calories per day in a balanced
diet. You need to consume calories for everyday bodily, healthy functions.
* You should not exceed more than a 500 to 1,000 calories per day negative
caloric balance, combining both caloric restriction and exercise. This will
result in a gradual weight loss, without a loss of lean body weight (muscle).
You should not lose more than 2 pounds per week on a diet.
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