Exercise Principles - Stairmaster MOMENTUM 3400 CE Owner's Manual

•
GENERAL EXERCISE GUIDELINES
- Repetitions
-Type
EXERCISE PRINCIPLES-
- 2-6 for each stretch
- static, with a major emphasis on the low back and
hamstrings area because of the high prevalence
of low-back pain syndrome in our society.
The American College of Sports Medicine has developed a position paper
concerning exercise programs for healthy adults and the need for guidelines. The
following recommendations concern the quantity and quality of (exercise)
training for developing and maintaining cardiorespiratory fitness in a healthy
adult:
•
- Frequency
-Intensity
- Duration
- Mode of Activity
- Rate of Progression
-3 to 5 days per week
-50% - 85% of maximum oxygen
uptake (V0z
ma.l
-20 to 60 minutes of continuous
aerobic activity
-Any activity that uses the large
muscle groups. that can be
maintained continuously. and is
rhythmical and aerobic in nature.
-Initial Conditioning - 4to 6 weeks; low-
end intensity (40% - 60% VO
zma
);
low-end
duration (15 to 20 minutes).
-Improvement Stage - 6 weeks to 6 months;
moderate intensity; moderate duration.
-Maintenance Stage - 6 months plus;
moderate to high intensity; moderate to
high duration.
•
•Note: Some of the materiaI conta ined in this section is adapted from The
StairMaste~
Fitness Handbook 2nd Ed.. James A Peterson, and Cedric X. Bryant
(editors). Sagamore Publishing. 1995.
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