Knowing The Basics; A Complete Exercise Program - New Balance 5K Owner's Manual

IMPORTANT
Please review this section before you begin exercising.
IMPORTANT:
If you are over 35 and have been inactive
for several years, you should consult your
physician, who may or may not recommend
a graded exerolse test,
If you are just beginning your exercise program,
your larget heart rate range should be roughly of
60% of your maximum heart rate, As you become
more conditioned (or if you are already in good
eardlovasculdr shape) you can Increase your
target heart rate to 70%45% of your maximum
heart rate, Remember, your target heart rate is
only a gu(de,
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
• Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
Immediately, Consult your physician
before continuing,
• Pregnant
• Balance Impairment
• Taking medications that affect heart rate
KNOWING THE BASICS
Physical fitness Is most easily understood by
examining Its components, or "parts".
There Is widespread agreement that these
five components comprise the basics of
physical training:
CARDIORESPIRATORY ENDURANCE - the ability
to deliver oxygen and nutrients to tissues, and to
remove wastes, over sustained periods of time,
Using your bike will improve this.
MUSCULAR STRENGTH - the abtllty of a muscle to
exert force for a brief period of time. Upper-body
strength, for example, can be measured by various
weight-lifting exercises,
MUSCULAR ENDURANCE - the ability of a rnuscle,
or a group of muscles,to sustain repeated
contractions or to continue applying force against
a fixed object, Push-ups are often used to test
endurance of arm and shoulder muscles.
FLEXIBILITY - the ability to move joints and use
muscles through their full range o_ motion.The sit-
and-reach test is a good measure of flexibility of
the lower back and backs of the upper legs,
BODY COMPOSITION - often considered a
component of fitness. It refers to the makeup of the
body In terms of lean mass (muscle, bone,vital
tissue and organs) and fat mass. An optimal ratio of
fat to lean moss is an indication of fitness, and the
right types of exercises will help you decrease body
fat and increase or maintain muscle mass.To help
track your progress we have provided Workout
Progress Charts on pages 26 and 27.
A COMPLETE EXERCISE PROGRAM
How often, how rang and how hard you exercise,
and what kinds of exerolses you do should be
determined by what you are trying to accomplish.
Your goals, your present fitness level, age, health,
skills, interest and convenience are among the
factors you should consider. For example, an
athlete training for high-level competition would
follow a different program than a person whose
goals are good health and the abltlty to meet
work and recreational needs.
Your exercise program should include something
from each of the tour basic fitness cornponents
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