Flexibility; Exercise And Body Composition - Schwinn Evolution Owner's Manual

IDENTIFYING YOUR BALANCED FITNESS GOALS
Keep in mind that the ACSM recommendations are guidelines for the
average person, not a champion athlete training for the Olympic Games.
An appropriate warm-up and cool-down, which would also include
flexibility exercises, is also recommended. While many of you will need to
train with more mileage and at a greater intensity to race competitively, the
important factor to remember for most people is that if they follow the ACSM
guidelines of physical activity they will attain increased physical and health
benefits at the lowest risk. Below is a table outlining the guidelines (Table 1.1).
The ACSM guidelines, if followed, can result in permanent lifestyle changes for
most individuals. The good news is that, with the right approach, exercising at
home can and should be pleasant. You can combine strength training, aerobic
exercise and flexibility activities that you enjoy and gain valuable health benefits.
Strength Training
Frequency 2 to 3 times/week
Intensity 8-12 reps
Stretch Time 20-40 minutes
Type 10 exercises

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 composition results from aerobic activity, strength training and
proper diet.
Your 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 or the 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.
Aerobic Exercise Stretching
3 to 5 times/week 3 to 6 times/week
60-90% of "easy" max HR
feeling until fatigue
20-60 minutes 10 minutes
any rhythmical 10 stretches
activity
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