A Balanced Workout; Warm Up; Aerobic/Strength Exercise; Cool Down - Schwinn IC Pro Owner's Manual

bearing activities such as stationary cycling may be considered for this group, or for those
who suffer from orthopedic or arthritis problems.
n A Balanced Workout
All of your balanced home workouts should include three parts:
– Warm-up
– The main aerobic and/or strength routine
– Cool-down
Together, exercise and recovery comprise fitness conditioning: deny either and you invite
injury and minimize benefits. Our bodies and minds become stronger and more efficient in
response to their use and exercise. Overuse and overload will cause breakdown. You don't
want too much,
but just enough.
The secret is to know when you are pushing too much or too little. Monitoring your heart
rate tells you how much to exercise and when to rest.
n Warm-up
A good warm-up will help you perform better and will decrease the aches and pains most
people experience. The warm-up prepares your muscles for exercise and allows your oxygen
supply to ready itself for what's to come. Studies show that muscles perform best when they're
warmer than normal body temperatures. Warm-up exercises include cycling, walking, skiing
slowly until you begin to break a light sweat. This normally takes about 5 to 10
minutes. If using a heart rate monitor, raise your heart rate to about 110 to 120 beats per minute
during your warm-up.
Stretching before and after exercise also serves many purposes. By promoting flexibility, it
decreases the risk of injury and soreness. It also enhances physical performance by allowing you
to maintain a comfortable position on the bicycle longer. Take a few minutes to stretch your legs,
shoulders and lower back before you get on your home equipment.
n Aerobic/Strength Exercise
Vigorous aerobic exercise is the core of your workout program. The intensity of your
exercise must be strenuous enough to raise your heart rate into your target zone. This is
usually between 60 and 90% of your maximum heart rate. Cycling, or any exercise done in
this range, is usually called aerobic exercise. It means your body, your heart, and the various
exercising muscles are working at a level at which oxygen can be utilized. Exercising with a heart
rate monitor allows you to constantly receive visible feedback (and on some models audible
feedback) as to what your heart rate is while exercising, and allows you to stay within your
selected target heart rate zone.
In addition to aerobic exercise, the ACSM recommends that healthy adults perform a
minimum of 8 to 10 strength exercises involving the major muscle groups a minimum of two
times per week. At least one set of 8 to 12
repetitions to near-fatigue should be completed during each session.
These recommendations are based on two factors:
• Most people aren't likely to adhere to workout sessions that last more than 60 minutes. The
regimen outlined above can be completed in 30 minutes or less, and when combined with 30
minutes of aerobic activity and flexibility gives you a balanced workout.
• While more frequent and intense training is likely to build greater strength, the difference is
usually very small.
n Cool-Down
The cool-down enables your body's cardiovascular system to gradually return to normal,
preferably over a 5 to 10 minute period. Bringing your workout to an abrupt halt can cause
light-headedness, since blood will pool in your legs if you abruptly stop working. Lower your
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exercise intensity
gradually over a period of a few minutes. When your heart rate has returned to below 110