Sears Pro-Form CROSS WALK Owner's Manual page 12

_P.Ko_r GUI_UN_
A well-rounded workout developsthe heart, musclesand
body compositionby including the following phases:
A warm-up phase, lasting 5 to 10 minutes. Beginwith
slow, controlledstretches,and progressto mare rhythmic
stretches to increasethe body temperature, heart rate
and circulation in preparation for strenuousexercise.
Stretchingalso guards against muscle, tendon and liga-
ment sprains.(See SUGGESTEDSTRETCHES on page 13.)
A cardiovascular p hase,including 20-30 minutes of
exercisingwithyour heartratein yourh'aining zone.
A cool_lown phase, consistingof 5-10 minutesof activ-
ily similar to that of the worm-up phase. Thorough
stretchingoffsetsmusclecontractions and other problems
caused when you stop exercisingsuddenly. Stretchingfar
increased Ilaxibility is often mast effectiveduring this
phase. This phase should leave you re/axed and comfort-
ably tired.
insteadof waiting far a convenient time to exercise, plan
a specifictime. _ roaming hours work well far many,
and the self-discipline required to rise early and exercise
often carries through the day to help increasepraductivi-
ty in other areas. For some, exercisingbefore dinner ini-
tiates a period of winding down from the day's activities.
Whatever time you choose,be consistent a nd stickwith it.
Tomaintainor improveyourcondition, completethree
workoutseachweek,withat leastone dayof rest
betweenworkouts. Aftera few months of regularexer-
cise,you maycompleteup to fiveworkouts eachweek,if
desired.Remember, the keyto success isCONSISTENCY.
WORKOUT ATTIRE
Exercise clothing should be comfortable a nd allowunre-
slridadmovement. Do notwear rubberized or plastic
clothing thatcon interfere with the evaporation of sweat
fl'om yourskin.Alwayswear athletic shoes that ore flexi-
bleand providegoodprotection and support.
ADDITIONAL SUGGESTIONS
Creating a more active lifestyle,in addition to establish-
ing a regular exercise program, will help you to achieve
your fitnessgoals. It's easy to improve your lifestyle by
making a few changes in your daily routine:
Keepyourself moving throughoutthe day. Usethe stairs
instead of the elevator. Parka halfmileaway fl"om work
or getoff thebusa coupleof blacks beforeyour stop
and walk the remaining distance.
Increasemidday productivity,creativity and energy by
replacing a heavy lunchwith a light meal. Spend the
extra time in physical activity suchas walking.
Substitutemanually-operoted devices far automatic
equipment suchas lawn-care machinery, power tools
and snow removers.
Stopsmoking; s moking nearlydoubles the risk of coro-
naryheartdisease.
( Fromington Heart Study)
Reduceor eliminate alcohol consumption.Alcohol is a
major cause of liver problemsand other health disor-
ders. (Office of Disease Preventionand Health
Promotion)
Reduceyour intake of fat. Lessthan 30% of the calories
you consume each day shouldcome from fat. Excessive
fat consumptionhas been linked to numerouscauses of
death, including heart disease and cancer.
Know and keep a record of your cholesterollevel, blood
pressureand other health information. Keep your blood
pressurebelow 140/90; keeping it below 125/85 is
preferable.
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