418-2f428 Owner's man. 2 - download.nautilus.com · Belt Drive For a smooth quiet ride ... The...
15
418p/428p 418p/428p OWNER'S MANUAL ®
Transcript of 418-2f428 Owner's man. 2 - download.nautilus.com · Belt Drive For a smooth quiet ride ... The...
�
418p/428p
418p/428p�
OWNER'S MANUAL ®
FEATU
RES
AN
D B
EN
EFIT
S
Tra
nsport W
heels
Bu
ilt-in tran
spo
rt wh
ee
ls allow
a sing
lein
divid
ual to
easily m
ove
and
po
sition
the
bike
across an
y flat surface
Fra
me S
tabilize
rsO
versize
frame
stabilize
rs for ad
de
d stab
ility.
Belt D
rive
For a sm
oo
th q
uie
t ride
On-B
oard
Com
pute
rD
isplays tim
e, sp
ee
d, d
istance
, RP
Ms, w
orklo
ad,
calorie
s/ho
ur, calo
ries, h
eart rate
, leve
l.
Synchro
nize
d A
rms
For a to
tal bo
dy w
orko
ut
Heavy D
uty
Constru
ctio
nIn
stitutio
nal-q
uality co
nstru
ction
stand
s up
toth
e m
ost in
ten
se w
orko
ut e
nviro
nm
en
t
Foot P
latfo
rmM
ove
s alon
g w
ith yo
ur n
atural fo
ot m
otio
n.
Ele
ctro
magnetic
Bra
kin
gC
on
tact-free
resistan
ce b
raking
pro
vide
s fast, fluid
adju
stability an
d lo
ng
-lasting
, reliab
le p
erfo
rman
ce.
CO
NG
RATU
LATIO
NS
!
Th
an
k y
ou
for m
ak
ing
the
Sc
hw
inn
41
8/ 4
28
p e
lliptical train
er a p
art
of yo
ur e
xercise
pro
gram
. Fo
r man
y years to
com
e,
you
will b
e ab
le to
rely o
n th
e q
uality o
f Schw
inn
’s craftsman
ship
and
du
rability. W
e h
ave
inclu
de
d so
me
ge
ne
ral fitne
ss gu
ide
line
s for yo
ur u
se an
d h
op
e yo
u
will fin
d th
e in
form
ation
valuab
le in
assisting
you
in yo
ur p
ursu
it of a
he
althy life
style.
The
418/ 428p e
lliptical train
er
will e
nab
le yo
u to
custo
mize
and
mo
nito
r you
r wo
rkou
ts to:
▲Incre
ase yo
ur e
nerg
y level
▲Incre
ase cardiovascu
lar and aero
bic fitness
▲Incre
ase lo
wer and u
pper bo
dy muscle
strength
▼D
ecre
ase yo
ur ove
rall perce
ntage o
f body fat
Wh
eth
er yo
u are
just g
ettin
g starte
d in
an e
xercise
pro
gram
or are
alread
y ph
ysically fit, the
418/ 428pis d
esig
ne
d to
be
an e
fficien
t, easy
and
en
joyab
le w
ay to ach
ieve
an im
pro
ved
leve
l of fitn
ess. Yo
u can
exe
rcise yo
ur w
ay to a m
ore
fit and
he
althy b
od
y. The
on
-bo
ard
dig
ital com
pu
ter e
nab
les yo
u to
accurate
ly mo
nito
r you
r pro
gre
ss
by trackin
g tim
e, d
istance
, spe
ed
, calorie
s, and
stride
s pe
r min
ute
.
This O
wn
er’s M
anu
al con
tains all th
e in
form
ation
you
ne
ed
to o
pe
rate
and
en
joy yo
ur 418/ 428p
ellip
tical traine
r. Ple
ase re
ad th
e m
anu
al in
its en
tirety b
efo
re atte
mp
ting
to e
xercise
on
the
418/ 428p.
Let’s g
et starte
d.
FI
TN
ES
S
SA
FE
GU
AR
DS
Before starting any exercise program, consult w
ith your physician or health professional. He or she can helpestablish the exercise frequency, intensity (target heart rate zone) and tim
e appropriate for your particularage and condition. If you have any pain or tightness in your chest, an irregular heartbeat, shortness ofbreath, feel faint or have any discom
fort while you exercise, STOP! Consult your physician before
continuing.
Ope
ration
......................................................................................................6
Ho
w to
use
the
418/ 428p e
lliptical train
er
........................................6
Ho
w to
use
the
418 ellip
tical traine
rco
mp
ute
r................................7
Ho
w to
use
the
428p e
lliptical train
er
com
pu
ter.............................11
Mainte
nance..................................................................................................16
Mo
ving
you
r 418/ 428p e
lliptical train
er
............................................16
Leve
ling
you
r 41
8/ 4
28
p e
lliptical train
er...........................................16
Main
ten
ance
............................................................................................16
Guide
lines – G
ene
ral Fitness and E
xercise
by E
dmund R
. Burke
,Ph.D
........................................................................17
Ge
tting
the
mo
st ou
t of yo
ur h
om
e fitn
ess p
rog
ram....................17
The
Stanfo
rd h
om
e e
xercise
stud
y.....................................................17
Ho
me
fitne
ss plan
nin
g w
orksh
ee
t.....................................................18
Balan
ce fitn
ess
........................................................................................19
Mu
scular stre
ng
th..................................................................................20
Card
iovascu
lar stren
gth
.......................................................................20
Trainin
g e
ffect.........................................................................................20
Fle
xibility
..................................................................................................21
Exe
rcise an
d b
od
y com
po
sition
..........................................................21
A b
alance
d w
orko
ut...............................................................................22
Warm
up
...................................................................................................22
Ae
rob
ic/stren
gth
exe
rcise...................................................................22
Co
ol d
ow
n...............................................................................................23
Ho
w to
de
term
ine
you
r maxim
um
he
art rate.................................23
Targe
t he
art rate train
ing
zon
es
.........................................................23
Be
ating
the
dro
po
ut o
dd
s: Jum
p start yo
ur fitn
ess p
rog
ram......24
Sum
mary o
f Surg
eo
n G
en
eral’s R
ep
ort o
n
ph
ysical activity and
he
alth..................................................................24
Make
exe
rcise a h
abit
............................................................................25
It's ne
ver to
o late
for fitn
ess
...............................................................26
Sug
ge
sted
read
ing
s...............................................................................26
Schw
inn Fitness Inc. Lim
ited W
arranty...............................................27
TA
BLE O
F C
ON
TEN
TS
HO
W T
O U
SE T
HE 4
18/ 4
28p
ELLIP
TIC
AL T
RA
INER
677
To start u
sing
the
Schw
inn
ellip
tical simp
ly stand
on
the
foo
t pe
dals
with
the
fron
t of yo
ur sh
oe
s close
to th
e fro
nt e
dg
e o
f the
foo
t
platfo
rm. P
lace yo
ur h
and
s at a com
fortab
le p
ositio
n o
n th
e u
pp
er
bo
dy arm
s. Simp
ly mo
ve yo
ur h
igh
est fo
ot fo
rward
and
follo
w th
e
natu
ral path
of th
e m
achin
e.
Start on
a leve
l that is co
mfo
rtable
to fam
iliarize yo
urse
lf with
the
mach
ine
. On
ce yo
u are
com
fortab
le start ad
justin
g th
e le
vel to
achie
ve
the
wo
rkou
t de
sired
.
■ Full B
ody/Lower B
odyTh
e Sch
win
n e
lliptical m
achin
e can
eith
er b
e u
sed
as a com
ple
te b
od
y
wo
rkou
t or lo
we
r bo
dy o
nly. If yo
u ch
oo
se n
ot to
use
you
r arms, p
lace
the
m o
n th
e statio
nary h
and
les in
fron
t of yo
u. R
em
em
be
r the
mo
re
mu
scles yo
u u
se th
e m
ore
calorie
s you
bu
rn.
■ Forw
ard/Reverse
The
418/ 428p can
be
use
d in
the
forw
ard an
d re
verse
dire
ction
to vary
the
mu
scles th
at you
wo
rk ou
t. This w
ill also vary yo
ur w
orko
ut
he
lpin
g yo
u to
stay mo
tivated
. To ch
ang
e d
irectio
ns, sim
ply slo
w th
e
pe
dals d
ow
n u
ntil th
ey sto
p an
d sw
itch d
irectio
ns.
■ R
esistance Control
The
418/ 428p re
sistance
leve
l can b
e ch
ang
ed
at any tim
e d
urin
g yo
ur
wo
rkou
t. Ad
justin
g yo
ur le
vel w
ill allow
you
to in
crease
or d
ecre
ase
you
r inte
nsity le
vel. Th
e re
sistance
is con
trolle
d w
ith th
e co
nso
le.
HO
W T
O U
SE T
HE 4
18/ 4
28p
ELLIP
TIC
AL T
RA
INER
CO
MP
UTER
8
Sele
cting
a P
rofile
Pro
gra
m:
Pro
gram
s 2 – 12 are in
divid
ually d
esig
ne
d to
pro
vide
a variety o
f wo
rkou
t
op
tion
s. On
ce th
e co
nso
le is o
n, u
se th
e “+
” or “-“ b
utto
ns to
sele
ct a
Pro
gram
. You
will b
e p
rom
pte
d to
set (“+
” “-“) and
en
ter (E
NTE
R b
utto
n)
TIME
. No
w p
ress STA
RT to
be
gin
the
pro
gram
. On
ce yo
u are
in th
e
pro
gram
, you
can ad
just th
e re
sistance
leve
l at any tim
e b
y pre
ssing
the
“+” o
r “-“ bu
tton
s.
Heart R
ate
Co
ntro
l Pro
gra
ms (P
11, a
nd
P12):
The
se p
rog
rams w
ill auto
matically ad
just th
e re
sistance
to b
ring
you
r He
art
Rate
into
a targe
t zon
e. Th
e targ
et h
eart rate
zon
e fo
r P11 is 60%
of yo
ur
pre
dicte
d m
aximu
m h
eart b
ased
on
you
r age
. This p
rog
ram is w
ell su
ited
for b
urn
ing
fat Calo
ries, R
eco
very train
ing
(to b
e d
on
e th
e d
ay after a
particu
larly stren
uo
us w
orko
ut,) o
r trainin
g fo
r tho
se th
at are in
the
early
stage
s of a lo
ng
term
wo
rkou
t pro
gram
.
The
targe
t he
art rate zo
ne
for P
12 is 85% o
f you
r pre
dicte
d m
aximu
m h
eart
rate. Th
is pro
gram
is suite
d fo
r stren
gth
en
ing
of th
e card
iovascu
lar
system
, or b
urn
ing
a maxim
um
amo
un
t of calo
ries in
a sho
rter p
erio
d.
Fitn
ess Te
st (P6):
This te
st can b
e u
sed
as pro
toco
l for a “p
ow
er in
crem
en
t” test in
wh
ich
on
e w
ou
ld b
e tryin
g to
de
term
ine
the
ir Lactate, o
r An
aero
bic Th
resh
old
He
art Rate
. Since
this is a m
aximu
m e
ffort te
st, it is reco
mm
en
de
d th
at
this te
st be
adm
iniste
red
un
de
r the
sup
ervisio
n o
f a qu
alified
Spo
rts
Me
dicin
e P
hysio
log
ist.
418 F
UN
CTIO
NS
/FEATU
RES
418
FU
NC
TIO
NS
/FEATU
RES
Bu
tton
Fu
nctio
ns
STA
RT / P
au
seStarts w
orko
ut se
ssion
, Pau
se te
mp
orarily p
ause
the
wo
rkou
t. Wh
ile in
Pau
se, th
e re
sistance
is de
crease
d.
EN
TER
Use
d to
en
ter in
form
ation
, such
as settin
g th
e Tim
e, o
r
cho
osin
g a p
rog
ram.
UP
+A
dju
sts data u
p
DO
WN
-
Ad
justs d
ata do
wn
MO
DE
Ch
ang
es th
e D
isplay b
etw
ee
n C
ALO
RIE
S or W
ATTS
and
SPE
ED
or R
PM
No
te:
To R
ese
t the
con
sole
, pre
ss and
ho
ld th
e
Start / Pau
se b
utto
n
Disp
lay D
escrip
tion
:
SP
EED
Disp
lays the
estim
ated
curre
nt sp
ee
d (m
iles / h
ou
r)
RP
M
Disp
lays the
curre
nt p
ed
al RP
M (re
volu
tion
s pe
r min
ute
)
TIM
ED
isplays th
e w
orko
ut tim
e.
DIS
TAN
CE
Disp
lays the
estim
ated
distan
ce trave
led
.
WA
TTS / W
ork
load
Disp
lays the
curre
nt p
ow
er th
at the
use
r is pro
du
cing
CA
LOR
IES:
Disp
lays the
estim
ated
Calo
ries th
e u
ser h
as bu
rne
d
du
ring
the
exe
rcise.
PU
LSE
Disp
lays the
use
rs curre
nt h
eart rate
(be
ats pe
r min
ute
.)
Op
era
ting
Instru
ction
s for C
on
sole
Gettin
g S
tarte
d:
To tu
rn o
n th
e co
mp
ute
r eith
er p
ress an
y bu
tton
or start p
ed
aling
.
No
te: to
“rese
t” the
con
sole
at any tim
e, p
ress an
d h
old
the
STAR
T / PA
USE
key.
Qu
ick S
tart:
By sim
ply p
ressin
g th
e Start b
utto
n, yo
u can
be
gin
pe
dalin
g in
the
MA
NU
AL
pro
gram
.
Resista
nce
Co
ntro
l:
At an
y time
du
ring
a wo
rkou
t you
can co
ntro
l the
resistan
ce o
f the
bike
by
usin
g th
e U
P an
d D
OW
N arro
w b
utto
ns. Yo
u can
Incre
ase th
e re
sistance
by
pre
ssing
the
“+” o
r “-“ bu
tton
s.
9
11
10
US
ING
TH
E 4
28P
CO
MP
UTER
■ U
sing the 428p Com
puter F
or ad
de
d w
orko
ut varie
ty, the
on
-bo
ard co
mp
ute
r featu
res
a sele
ction
of 5 p
rep
rog
rams as w
ell as a m
anu
al mo
de
pro
gram
. The
man
ual m
od
e p
rog
ram can
be
easily
accesse
d via p
ressin
g th
e Start b
utto
n tw
ice. (F
ig.3)
All o
the
r wo
rkou
t pro
gram
s req
uire
you
to in
pu
t data. Th
e
com
pu
ter also
featu
res m
ulti-fe
ed
back fu
nctio
ns an
d e
asy-
to-re
ad LE
D d
isplays to
kee
p track o
f you
r wo
rkou
t
pe
rform
ance
and
pro
gre
ss. By takin
g a fe
w m
om
en
ts to
fully u
nd
erstan
d th
e co
mp
ute
r op
eratio
n an
d fu
nctio
ns,
you
will g
et m
ore
ple
asure
, mo
tivation
and
value
from
you
r
428p e
lliptical
wo
rkou
ts. It’s really ve
ry easy.
■ A
ccessing the
Com
pute
r Worko
ut P
rogram
sYo
u h
ave tw
o o
ptio
ns o
f accessin
g p
rog
rams: 1. U
tilize th
e “Q
uick Start” fe
ature
or 2.
Pro
gram
the
com
pu
ter b
y en
terin
g sp
ecific d
ata as exp
laine
d b
elo
w.
■ Q
uick S
tartTo
utilize
the
Qu
ick Start featu
re o
n th
e co
mp
ute
r, simp
ly be
gin
pe
dalin
g. P
ress th
e
“EN
TER
/STAR
T” bu
tton
twice
and
the
com
pu
ter w
ill be
gin
imm
ed
iately. Th
e d
efau
lt
settin
g fo
r the
qu
ick start pro
gram
is a man
ual p
rog
ram w
ith a re
sistance
leve
l of
thre
e. Yo
u can
easily ch
ang
e th
e re
sistance
of th
ree
. Pre
ss “Re
set” th
en
“En
ter/Start”
wh
ile all lig
hts are
on
. You
can e
asily chan
ge
the
resistan
ce le
vel at an
y time
by
pu
shin
g th
e U
P o
r DO
WN
bu
tton
s.
FIG
.3
FI
TN
ES
S
SA
FE
GU
AR
DS
Failure to follow any of these safeguards m
ay result in injury or serious health problems.
• Do not place fingers or any other objects into moving parts of the exercise equipm
ent.
• Keep children and pets away from
the 418/428 elliptical while m
achine is in use. A child’s curiosity may
result in injury. Do not allow children to use the elliptical. The pedal travel ranges are designed and
intended for adults, not children.
• Never turn pedal crank arm
s by hand. To avoid entanglement and possible injury, do not expose hands or
arms to the drive m
echanism.
• Do not dismount the elliptical until the pedals are at a com
plete STOP.
• Warn bystanders to keep a safe distance. Do not allow
anyone to touch the elliptical while it is in m
otion.
• Setup and operate on solid level surface
• Replace or tighten any worn or loose com
ponents before using
• Do not wear loose or dangling clothing w
hile exercising
• Care should be taken when m
ounting and dismounting
12
13
PR
OG
RA
MM
ING
TH
E 4
28P
CO
MP
UTER
■ P
rogram
ming the
Com
pute
r
To activate
the
com
pu
ter, p
lug
you
r 428p in
to a 110v w
all
ou
tlet. Th
en
simp
ly be
gin
pe
dalin
g to
turn
you
r ellip
tical on
.
You
may ch
oo
se b
etw
ee
n E
ng
lish an
d m
etric re
adin
gs. (P
ress
RE
SET; w
hile
in re
set an
d all LE
D’s are
sho
win
g) P
ress +
and
–
tog
eth
er an
d it w
ill read
en
glish
or m
etric. U
se th
e +
or – ke
ys to
cho
ose
En
glish
or m
etric u
sing
the
EN
TER
key to
con
firm an
d save
.
The
qu
ickest w
ay to start a w
orko
ut is to
pre
ss the
start
bu
tton
twice
and
the
com
pu
ter w
ill start in a m
anu
al mo
de
.
In th
is mo
de
the
com
pu
ter w
ill cou
nt u
p an
d g
ive yo
u yo
ur
resu
lts after yo
u sto
p p
ed
aling
.
■ S
ele
cting a program
and ente
ring use
r inform
ation
1. Sele
ct a PR
OG
RA
Mb
y usin
g th
e U
Pan
d D
OW
Narro
w ke
ys
to scro
ll thro
ug
h th
e p
rog
rams. Th
e LE
D lig
ht b
esid
e th
e
pro
gram
nam
es w
ill ligh
t as you
scroll to
info
rm yo
u o
f you
r
sele
ction
. Pre
ss the
STAR
T/EN
TER
bu
tton
to se
lect th
e p
rog
ram.
2. En
ter yo
ur W
EIG
HT
by u
sing
the
UP
and
DO
WN
keys to
reach
the
de
sired
settin
g an
d p
ress e
nte
r.
3. Sele
ct the
LEV
EL
of th
e w
orko
ut w
ith th
e U
Pan
d D
OW
N
keys an
d p
ress E
nte
r.
4. En
ter th
e w
orko
ut TIM
Ew
ith th
e U
Pan
d D
OW
Nke
ys and
pre
ss
en
ter.
5. In H
RC
you
mu
st en
ter yo
ur TA
RG
ET H
EA
RT R
ATE
. The
com
pu
ter w
ill pro
mp
t you
with
a calculate
d e
stimate
. You
can
adju
st this targ
et h
eart rate
with
the
up
and
do
wn
arrow
keys
the
n p
ress e
nte
r.
Afte
r en
terin
g all o
f the
info
rmatio
n sim
ply ke
ep
pe
dalin
g to
start the
wo
rkou
t. At an
y time
du
ring
the
wo
rkou
t you
can
chan
ge
the
inte
nsity u
sing
the
up
and
do
wn
arrow
s to ch
ang
e
the
leve
l.
■ R
esu
lt mode
Eith
er at th
e co
mp
letio
n o
f the
en
tere
d tim
e o
r wh
en
you
stop
pe
dalin
g, th
e co
mp
ute
r will g
o in
to a re
sults m
od
e. Th
is mo
de
will scro
ll thro
ug
h yo
ur w
orko
ut ave
rage
load
, calorie
s pe
r ho
ur,
he
art rate, sp
ee
d, rp
m, to
tal calorie
s, time
and
distan
ce. If yo
u
are n
ot fin
ishe
d w
ith yo
ur w
orko
ut sim
ply start p
ed
aling
again
and
the
wo
rkou
t will p
ick up
wh
ere
you
left o
ff.
PR
OG
RA
MM
ING
TH
E 4
28P
CO
MP
UTER
Inte
rval, H
ills, Ran
do
m, S
um
mit P
rog
ram
s:Th
ese
pro
gram
s pro
vide
a con
tinu
ou
sly chan
gin
g le
vel o
f effo
rt thro
ug
ho
ut th
e d
efin
ed
pro
gram
time
. The
se p
rog
rams can
add
variety to
you
r wo
rkou
t and
can h
elp
you
achie
ve a h
igh
er le
vel o
f fitne
ss by e
levatin
g yo
ur h
eart
rate d
urin
g sp
ecific in
tervals.
Heart R
ate
Co
ntro
l (HR
C):
This p
rog
ram is d
esig
ne
d to
pro
vide
en
ou
gh
resistan
ce to
kee
p yo
ur h
eart rate
in th
e 65%
rang
e b
ased
on
the
averag
e m
aximu
m h
eart rate
of a p
erso
n yo
ur ag
e. N
ote
that th
is
pro
gram
on
ly fun
ction
s wh
en
a tele
me
tric he
art rate ch
est strap
is
use
d p
rop
erly.■
Other features of the 428p C
omputer
The
bike
com
pu
ter ke
ep
s track of a varie
ty of fe
ed
back
fun
ction
s. Wh
en
a particu
lar FU
NC
TION
LED
is on
, that
fun
ction
read
ou
t will ap
pe
ar in th
e co
rresp
on
din
g
win
do
w.
■ Function w
indow 1
(Fig
. 4)
Load
- The
load
fee
db
ack fun
ction
kee
ps track o
f the
app
roxim
ate p
ow
er re
qu
ired
to p
ed
al the
mach
ine
. To
chan
ge
to th
e n
ext fu
nctio
n p
ress th
e scan
bu
tton
.
Calo
ries
– The
calorie
s fee
db
ack fun
ction
disp
lays the
app
roxim
ate n
um
be
r of calo
ries b
urn
ed
du
ring
you
r
wo
rkou
t. To ch
ang
e to
the
ne
xt fun
ction
pre
ss the
scan b
utto
n.
Cal/h
ou
r– Th
e calo
rie p
er h
ou
r fee
db
ack fun
ction
disp
lays the
app
roxim
ate n
um
be
r of calo
ries b
urn
ed
pe
r ho
ur o
f exe
rcise at th
e g
iven
leve
l. To ch
ang
e to
the
ne
xt fun
ction
pre
ss the
scan b
utto
n.
Sca
n– Th
e scan
fun
ction
will co
ntin
uo
usly ro
tate
thro
ug
h th
e ab
ove
fee
db
ack fun
ction
s.
■ Function w
indow 2
(Fig
. 5)
Heart ra
te– If yo
u are
usin
g a ch
est strap
transm
itter,
the
he
art rate fe
ed
back fu
nctio
n co
ntin
uo
usly d
isplays
you
r wo
rking
he
art rate in
be
ats pe
r min
ute
. To ch
ang
e
to th
e n
ext fu
nctio
n p
ress th
e scan
bu
tton
.
Level – D
isplays th
e cu
rren
t leve
l of re
sistance
or p
rog
ram le
vel. If
the
he
art rate is b
ein
g u
sed
the
leve
l will d
isplay fo
r 3 seco
nd
s wh
en
chan
ge
d an
d th
en
retu
rn to
the
he
art rate d
isplay.
FIG
.4
FIG
.5
14
US
ING
TH
E 4
28P
CO
MP
UTER
FIG
.6
FIG
.7
US
ING
TH
E 4
28P
CO
MP
UTER
15
■ Function w
indow 3
(Fig
. 6)
Sp
eed
– the
spe
ed
fee
db
ack fun
ction
kee
ps
track of yo
ur ap
pro
ximate
mile
pe
r ho
ur rate
.
To ch
ang
e to
the
ne
xt fun
ction
pre
ss the
scan
bu
tton
.
RP
M– Th
e rp
m fe
ed
back fu
nctio
n ke
ep
s track
of yo
ur p
ed
al spe
ed
in re
volu
tion
s pe
r min
ute
.
To ch
ang
e to
the
ne
xt fun
ction
pre
ss
the
scan b
utto
n.
Sca
n– Th
e scan
fun
ction
will co
ntin
uo
usly
rotate
thro
ug
h th
e ab
ove
fee
db
ack fun
ction
s
■ Function w
indow 4
(Fig
. 7)
Tim
e– If a w
orko
ut tim
e is e
nte
red
the
rem
ainin
g tim
e o
f you
r wo
rkou
t will b
e
disp
layed
. If the
re is n
o tim
e e
nte
red
the
wo
rkou
t time
will b
e d
isplaye
d. To
chan
ge
to
the
ne
xt fun
ction
pre
ss the
scan b
utto
n.
Dista
nce
– The
distan
ce fe
ed
back fu
nctio
n
kee
ps track o
f the
app
roxim
ate m
iles yo
u’ve
cove
red
in yo
ur w
orko
ut. To
chan
ge
to th
e n
ext
fun
ction
pre
ss the
scan b
utto
n.
Sca
n– Th
e scan
fun
ction
will co
ntin
uo
usly
rotate
the
abo
ve fe
ed
back fu
nctio
ns
■ O
ptional Wireless H
eart Rate M
onitoringA
ch
iev
ing
yo
ur p
erso
na
l fitne
ss go
als w
ith th
e le
ast e
ffort a
nd
in
the
sho
rtest a
mo
un
t of tim
e, is b
est a
cc
om
plish
ed
usin
g p
ositiv
e
fee
db
ac
k. W
he
the
r yo
ur g
oa
l is ath
letic
pe
rform
an
ce
, we
igh
t loss o
r
go
od
he
alth
, ma
xim
um
be
ne
fits ma
y b
e a
ch
iev
ed
wh
en
a h
ea
rt rate
mo
nito
ring
system
is use
d to
con
trol yo
ur e
xercise
inte
nsity to
with
in
pre
de
term
ine
d h
eart rate
go
als. Schw
inn
he
art rate m
on
itors co
nn
ect
you
r bo
dy to
you
r min
d b
y accurate
ly me
asurin
g an
d tran
smittin
g h
eart
rate in
form
ation
from
a ligh
twe
igh
t che
st strap tran
smitte
r to th
e d
isplay
on
the
428p co
mp
ute
r con
sole
. By
usin
g th
e d
ispla
y re
ad
ou
t alo
ng
with
the
he
art ra
te c
ha
rt, yo
u w
ill the
n k
no
w w
he
the
r to in
cre
ase
or
de
cre
ase
yo
ur e
xe
rcise
inte
nsity
to a
ch
iev
e m
aximu
m b
en
efits fro
m
each
wo
rkou
t. Imp
ortan
t: Co
nsu
lt a ph
ysicianre
ga
rdin
g a
n a
pp
rop
riate
targ
et h
ea
rt rate
zo
ne
for y
ou
r ag
e a
nd
ph
ysic
al c
on
ditio
n.
■ U
sing A C
hest Strap Transm
itterTh
e 428p
ellip
tical com
pu
ter h
as bu
ilt-in w
irele
ss he
art rate m
on
itorin
g
capab
ility. Wh
en
you
we
ar a che
st strap tran
smitte
r
du
ring
you
r wo
rkou
t, the
com
pu
ter’s h
eart rate
disp
lay will
con
tinu
ou
sly read
you
r he
art rate in
be
ats pe
r min
ute
. HIN
T: Fo
r mo
st
effe
ctiv
e tra
nsm
ission
, we
t the
ba
ck
of th
e c
he
st strap
(the
side
makin
g
con
tact with
the
skin) b
efo
re p
uttin
g it o
n.
17
16
■ M
oving your Schw
inn elliptical trainer
To m
ove
the
Schw
inn
ellip
tical traine
r, carefu
lly lift the
rear e
nd
of
the
mach
ine
. Stee
r the
mach
ine
to th
e d
esire
d lo
cation
. Be
ge
ntle
wh
ile m
ovin
g th
e u
nit as an
y sharp
imp
act dire
ctly or in
dire
ctly to
the
com
pu
ter can
affect co
mp
ute
r op
eratio
n. (F
ig.8)
■ Leveling your S
chwinn elliptical trainer
Th
e e
lliptic
al tra
ine
r ca
n b
e le
ve
led
to c
om
pe
nsa
te fo
r un
ev
en
surfa
ce
s. To le
ve
l the
418/ 428p, ra
ise o
r low
er th
e tw
o le
ve
ling
bo
lts loc
ate
d o
n th
e u
nd
ersid
e o
f the
rear stab
ilizer b
y screw
ing
the
m in
or o
ut as n
ee
de
d. (F
ig. 9)
■ M
aintenance
Use
a dam
p clo
th to
wip
e yo
ur Sch
win
ne
lliptical train
er an
d
com
pu
ter fre
e o
f swe
at. Avo
id g
ettin
g e
xtra mo
isture
on
the
com
pu
ter. B
y kee
pin
g th
e co
mp
ute
r face fre
e o
f swe
at, you
can
en
sure
a lon
ge
r com
pu
ter life
.
IMP
OR
TAN
T: To avo
id d
amag
ing
the
finish
on
you
r Schw
inn
ellip
tical
traine
r and
com
pu
ter, n
eve
r use
a pe
trole
um
-base
d so
lven
t
wh
en
clean
ing
.
MA
INTEN
AN
CE O
F Y
OU
R S
CH
WIN
N
ELLIP
TIC
AL T
RA
INER
FIG
.8
FIG
.9
SC
HW
INN
EX
ER
CIS
E E
QU
IPM
EN
T M
AN
UA
L
Ed
mu
nd
R. B
urke
, Ph
.D.
■ G
etting the
Most O
ut o
f Your H
om
e Fitne
ss Pro
gram
The
thre
e m
ain re
ason
s for th
e in
crease
d p
op
ularity o
f ho
me
fitne
ss gym
san
d e
xercise
are co
nve
nie
nce
, con
ven
ien
ce an
d co
nve
nie
nce
. Fo
r any fitn
ess
pro
gram
to b
e su
ccessfu
l, it mu
st be
do
ne
on
a reg
ular, su
staine
d b
asis. With
eq
uip
me
nt in
you
r ho
me
, you
can ro
ll ou
t of b
ed
, pu
t on
a pair o
f swe
ats, and
start wo
rking
ou
t wh
ile th
e co
ffee
is bre
win
g.
Fo
r man
y, ho
me
wo
rkou
ts are e
asier to
fit into
the
ir he
ctic sche
du
les.
No
ge
tting
in th
e car an
d h
aving
to g
o to
the
he
alth clu
b. N
o stan
din
g in
line
to u
se th
e stair clim
be
r. The
n th
ere
is the
com
fort an
d safe
ty factor.
Wh
o w
ants to
run
ou
tdo
ors d
urin
g a rag
ing
blizzard
. Or, w
ho
wan
ts to rid
e
a bike
on
bu
sy city stree
ts du
ring
rush
ho
ur in
the
he
at of su
mm
er. It's
mu
ch m
ore
com
fortab
le to
ho
p o
n yo
ur Sch
win
n h
om
e fitn
ess e
qu
ipm
en
tan
d e
xercise
in th
e co
mfo
rt and
secu
rity of yo
ur air-co
nd
ition
ed
roo
m.
Privacy an
d cle
anlin
ess are
also im
po
rtant. M
any fe
el in
timid
ated
in a g
ym,
esp
ecially if th
ey are
carrying
arou
nd
a few
extra p
ou
nd
s. At h
om
e yo
u can
exe
rcise w
itho
ut fe
elin
g as if yo
u are
be
ing
rush
ed
or th
at anyo
ne
is loo
king
at yo
u. N
o m
ore
lying
do
wn
on
a swe
aty be
nch
or w
on
de
ring
if you
'll catchath
lete
's foo
t in th
e sh
ow
er.
Fle
xibility o
f time
may b
e th
e b
igg
est ad
vantag
e. W
ork sch
ed
ule
s vary for
man
y pe
op
le w
ho
wo
rk flex sh
ifts or h
ave a fam
ily that h
as diffe
ren
t sche
du
les.
Pare
nts w
ith ch
ildre
n so
on
disco
ver th
at exe
rcising
at ho
me
turn
s ou
t to b
eth
e o
nly viab
le alte
rnative
if the
y wan
t to stay fit. B
ut p
aren
ts and
bu
sy wo
rkers
may n
ot b
e th
e o
nly o
ne
s wh
o b
en
efit fro
m e
xercisin
g at h
om
e.
■ The
Stanfo
rd Hom
e E
xercise
Stu
dy
Re
cen
tly, rese
arche
rs at Stanfo
rd U
nive
rsity Scho
ol o
f Me
dicin
e,
con
du
cted
a year lo
ng
stud
y of o
ver 350 in
divid
uals to
exam
ine
the
effe
ctiven
ess an
d co
mp
liance
of a g
rou
p o
f sup
ervise
d h
om
e e
xercise
rsve
rsus a g
rou
p o
f in
divid
uals w
ho
rep
orte
d fo
r a gro
up
sessio
n at th
e u
nive
rsity. The
sub
ject
po
pu
lation
inclu
de
d m
idd
le ag
ed
me
n an
d w
om
en
and
inclu
de
d fit in
divid
uals
as we
ll as ind
ividu
als wh
o w
ere
ove
rwe
igh
t and
smo
ked
.In
divid
uals in
bo
th th
e h
igh
inte
nsity (th
ree
40-min
ute
sessio
ns p
er w
ee
k on
the
tread
mill at a 73 to
88 pe
rcen
t of m
ax he
art rate) an
d lo
w in
ten
sity gro
up
(five 30-m
inu
te se
ssion
s at 60-71 pe
rcen
t of m
ax he
art rate) re
po
rted
sign
ificantly g
reate
r adh
ere
nce
than
tho
se in
the
un
iversity g
rou
p b
ased
pro
gram
.M
any at th
e b
eg
inn
ing
of th
e stu
dy th
ou
gh
t that th
e u
nive
rsity base
dg
rou
p w
ou
ld h
ave a g
reate
r com
plian
ce rate
than
the
ho
me
base
d g
rou
p,
be
cause
of th
e cam
arade
rie o
f the
gro
up
and
the
instru
ction
give
n b
y the
instru
ctors. B
ut th
e stu
dy fo
un
d th
e o
pp
osite
to b
e tru
e. Th
e g
rou
p p
rog
ramw
as just to
o in
con
ven
ien
t ove
r the
12 mo
nth
pe
riod
for th
e su
bje
cts to ju
stifyth
e b
en
efits.
Bu
t the
go
od
ne
ws w
as that all th
ree
gro
up
s sho
we
d fitn
ess
imp
rove
me
nts. W
ith th
e in
divid
uals in
the
low
inte
nsity g
rou
p ach
ievin
gsim
ilar resu
lts as the
hig
h in
ten
sity gro
up
. Go
od
ne
ws fo
r tho
se o
f you
just
starting
ou
t in a m
od
erate
exe
rcise p
rog
ram.
Pe
rhap
s mo
st imp
ortan
tly, rese
arch h
as also sh
ow
n th
at it's ne
ver to
o
late to
start exe
rcising
. . .and
exp
erie
ncin
g th
e b
en
efits. Stu
die
s con
du
cted
at Tu
fts Un
iversity, fo
r instan
ce, sh
ow
that e
ven
pe
op
le in
the
ir 90's can
sign
ificantly in
crease
the
ir stren
gth
as a resu
lt of fo
llow
ing
a mo
de
rate,
stren
gth
trainin
g p
rog
ram.
Exe
rcise is o
ne
of life
's joys. It e
ne
rgize
s–it give
s you
a sen
se o
f we
ll-be
ing
and
accom
plish
me
nt an
d it ke
ep
s you
he
althy an
d fit. Th
ere
is gre
at ple
asure
in b
ein
g ab
le to
set g
oals, acce
pt yo
ur o
wn
challe
ng
es an
d p
ush
you
rself to
ab
ette
r life o
f he
alth an
d fitn
ess.
On
ce yo
u h
ave m
ade
the
com
mitm
en
t to g
et starte
d in
a ho
me
fitne
ssp
rog
ram, h
ere
are so
me
sug
ge
stion
s that yo
u m
ay wan
t con
side
r to h
elp
you
19
18
ge
t off o
n th
e rig
ht fo
ot an
d stay m
otivate
d. R
ealize
that an
y ne
w h
abit is
difficu
lt to e
stablish
at first, bu
t it can b
e d
on
e. F
ollo
w th
ese
step
s and
you
'llb
e o
n yo
ur w
ay to e
stablish
ing
and
usin
g yo
ur h
om
e fitn
ess ce
nte
r for
imp
rove
d h
ealth
and
fitne
ss. En
joy th
e jo
urn
ey!
√G
et a
ph
ysica
l exam
.If yo
u h
ave b
ee
n in
active fo
r seve
ral years o
r ne
w
to an
exe
rcise p
rog
ram, b
e su
re to
con
sult w
ith yo
ur fam
ily ph
ysician.
Esp
ecially if yo
u're
ove
r 35, have
he
alth p
rob
lem
s or h
ave a h
istory o
f h
eart d
isease
in yo
ur fam
ily.
√B
eg
in p
lan
nin
g fo
r yo
ur h
om
e fitn
ess ce
nte
r.Se
t aside
a po
rtion
or a ro
om
in yo
ur h
ou
se o
r apartm
en
t that is e
xclusive
ly for fitn
ess, an
d m
ake su
reth
at it is as com
fortab
le as p
ossib
le so
you
'll en
joy u
sing
it. If you
like m
usic
or like
to lo
ok o
utsid
e w
hile
exe
rcising
, make
sure
the
se th
ing
s areacce
ssible
. Do
no
t force
you
rself to
exe
rcise in
a part o
f the
ho
use
that isn
'tco
mfo
rtable
, you
will n
ot fe
el m
otivate
d to
exe
rcise.
√D
o y
ou
need
a co
mp
an
ion
?If yo
u p
refe
r to e
xercise
with
som
eo
ne
, find
afrie
nd
to train
with
wh
o live
s ne
arby. E
nco
urag
ing
you
r spo
use
or ch
ildre
nto
exe
rcise w
ith yo
u is an
exce
llen
t way to
stay mo
tivated
and
pro
mo
tefam
ily un
ity.
√M
ake fitn
ess a
part o
f yo
ur d
aily
lifesty
le.
Inclu
de
it in yo
ur d
aily plan
ne
rju
st as you
wo
uld
any o
the
r app
oin
tme
nt. K
ee
p th
e ap
po
intm
en
t; you
'll be
glad
you
did
.
√U
se a
ffirmatio
ns.
Affirm
ation
s will h
elp
you
pro
gram
you
r sub
con
sciou
s to
accep
t ne
w b
elie
fs. The
y sho
uld
be
po
sitive state
me
nts. "I am
living
ah
ealth
ier life
style b
y exe
rcising
seve
ral time
s pe
r we
ek at h
om
e." R
ep
eat
you
r affirmatio
ns se
veral tim
es p
er w
ee
k.
■ H
om
e Fitne
ss Planning W
orkshe
et
Targe
t date
to b
eg
in e
xercise
pro
gram
:_____________________
Time
s of d
ay I can e
xercise
:
Time
#1________________________
Time
#2________________________
Time
#3________________________
Days o
f the
we
ek th
at are g
oo
d fo
r me
to w
orko
ut:
Day #1_________________________
Day #2_________________________
Day #3_________________________
Activitie
s I wo
uld
like to
exp
erim
en
t with
:
Activity #1
_____________________
Activity #2
_____________________
Activity #3
_____________________
Exe
rcise g
oals I w
ish to
accom
plish
:
Go
al #1_________________________
Go
al #2_________________________
Go
al #3_________________________
Ind
ividu
als wh
o w
ill sup
po
rt me
in m
y exe
rcise p
rog
ram:
Pe
rson
#1_______________________
Pe
rson
#2_______________________
Pe
rson
#3_______________________
Ind
ividu
als wh
o can
wo
rkou
t with
me
:
Pe
rson
#1_______________________
Pe
rson
#2_______________________
Pe
rson
#3_______________________
Ove
r the
last 25 years, e
ver sin
ce th
e in
trod
uctio
n o
f Dr. K
en
ne
th C
oo
pe
r'sb
oo
k, Ae
rob
ics, man
y ind
ividu
als have
focu
sed
on
walkin
g, ru
nn
ing
, cycling
,sw
imm
ing
, and
oth
er typ
es o
f aero
bic activity as th
eir o
nly m
ean
s of e
xercise
. U
nfo
rtun
ately, th
is has le
d to
man
y of th
ese
same
pe
op
le n
eg
lectin
g o
the
rke
y com
po
ne
nts o
f fitne
ss; such
as stren
gth
trainin
g, fle
xibility an
d b
od
y co
mp
ositio
n. M
any o
f us lack th
e stre
ng
th to
carry a full b
ack of g
roce
ries, o
rth
e fle
xibility to
pick u
p o
ur sh
oe
s with
ou
t be
nd
ing
at the
kne
es. In
add
ition
,as w
e h
ave ag
ed
, we
have
rep
laced
mu
scle tissu
e w
ith fat tissu
e.
Co
ntin
ue
d w
ork b
y Dr. C
oo
pe
r at the
Institu
te o
f Ae
rob
ics Re
search
, issh
ow
ing
that in
add
ition
to th
e n
ee
d to
stress o
ur card
iovascu
lar system
, that
mo
re atte
ntio
n n
ee
ds to
be
place
d o
n b
uild
ing
stron
ge
r mu
scles an
d in
creasin
gjo
int fle
xibility. Th
ey are
talking
abo
ut th
e b
en
efits o
f balan
ced
fitne
ss: reg
ular
ph
ysical activity that in
clud
es stre
ng
th train
ing
and
flexib
ility (stretch
ing
) inad
ditio
n to
aero
bic co
nd
ition
ing
.F
or m
any ye
ars, "fitne
ss" has b
ee
n so
lely a m
easu
re o
f cardio
vascular
(aero
bic) e
nd
uran
ce. A
nd
, wh
ile ae
rob
ic fitne
ss is the
corn
ersto
ne
for h
ealth
and
qu
ality of life
, the
re are
two
oth
er co
mp
on
en
ts that are
ne
arly asim
po
rtant. W
he
n d
eve
lop
ing
you
r ho
me
fitne
ss pro
gram
it is on
lyap
pro
priate
that yo
u d
eve
lop
all thre
e co
mp
on
en
ts in o
rde
r to ach
ieve
balan
ced
fitne
ss, and
thu
s op
timal h
ealth
and
qu
ality of life
. The
thre
eco
mp
on
en
ts are:
— M
uscle
stren
gth
— C
ardio
vascular fitn
ess
— F
lexib
ility
■ B
alance Fitne
ss
Man
y pe
op
le co
nsid
erin
g b
eg
inn
ing
a balan
ced
ho
me
fitne
ss pro
gram
stillth
ink "n
o p
ain, n
o g
ain." Th
ey u
sually th
ink th
ey h
ave to
cycle o
r lift we
igh
tsu
ntil th
ey are
ove
r-tired
and
the
ir bo
dy ach
es. Th
is ide
a of fitn
ess is o
utd
ated
.W
hat th
ey d
on
't realize
is that, in
a sho
rt time
usin
g p
rop
er g
uid
elin
es, th
ein
itial tired
ne
ss or so
ren
ess w
ill be
rep
laced
by in
crease
d e
ne
rgy fo
r wo
rk and
recre
ation
and
an in
crease
d se
nse
of w
ell–b
ein
g.
Since
1978, the
Am
erican
Co
lleg
e o
f Spo
rts Me
dicin
e (A
CSM
) has h
ad an
influ
en
ce o
n th
e m
ed
ical and
scien
tific com
mu
nitie
s with
its po
sition
statem
en
t on
"The
Re
com
me
nd
ed
Qu
antity an
d Q
uality o
f Exe
rcise fo
rD
eve
lop
ing
and
Main
tainin
g F
itne
ss in H
ealth
y Ad
ults." F
or th
e first tim
esin
ce 1978 th
e A
CSM
has re
vised
its reco
mm
en
datio
ns o
n e
xercise
for h
ealth
yad
ults. Th
e n
ew
pap
er p
ub
lishe
d in
1991 exp
and
s and
revise
s advice
on
cardio
vascular
fitne
ss and
bo
dy co
mp
ositio
n, an
d n
ow
reco
mm
en
ds th
at you
add
resistan
cetrain
ing
. This is n
ew
info
rmatio
n to
tho
se o
f us w
ho
have
on
ly cycled
, ran,
swam
, watch
ed
ou
r bo
dy w
eig
ht an
d co
ntro
lled
ou
r die
t to atte
mp
t tom
aintain
fitne
ss.B
alance
d fitn
ess can
do
mo
re to
en
sure
a lon
g, h
ealth
y life th
an ju
st abo
ut
anyth
ing
else
kno
wn
to th
e m
ed
ical com
mu
nity to
day. It's n
eve
r too
late to
start a fitne
ss pro
gram
bu
t ide
ally, you
sho
uld
bu
ild stro
ng
mu
scles, fle
xibility
and
a stron
g card
iovascu
lar system
early in
life an
d e
nte
r the
later ye
ars with
you
r ph
ysical po
ten
tial at its maxim
um
.
21
20
■ M
uscu
lar Stre
ngth
The
ne
w g
uid
elin
es h
ave ad
de
d re
sistance
trainin
g sin
ce th
e A
CSM
re
cog
nize
s the
incre
asing
imp
ortan
ce o
f main
tainin
g stre
ng
th as a h
ealth
be
ne
fit as we
ge
t old
er. Th
e ratio
nale
for th
e ad
ditio
n o
f stren
gth
trainin
gto
the
gu
ide
line
s is a resu
lt of a te
n ye
ar follo
w-u
p stu
dy o
n m
aster ru
nn
ers
(alon
g w
ith o
the
r stud
ies). Th
ose
wh
o co
ntin
ue
d to
train ae
rob
ically with
ou
tu
pp
er b
od
y exe
rcise m
aintain
ed
the
ir bo
dy's o
xyge
n tran
spo
rting
capacity
ove
r the
years, b
ut lo
st abo
ut 4.5 p
ou
nd
s of le
an b
od
y mass; th
ose
wh
oin
clud
ed
stren
gth
trainin
g in
the
ir pro
gram
main
taine
d th
eir le
an b
od
y mass
alon
g w
ith th
eir ae
rob
ic capacity afte
r 10 years o
f agin
g.
The
gu
ide
line
s also sh
ow
wh
ere
con
sisten
t resistan
ce train
ing
he
lps
main
tain b
on
e an
d m
uscle
mass as w
e g
et o
lde
r. Fo
r wo
me
n, stre
ng
th train
ing
(alon
g w
ith th
e ae
rob
ic wo
rk) may also
pro
tect ag
ainst p
ost m
en
op
ausal b
on
elo
ss and
oste
op
oro
sis in th
eir late
r years.
The
gu
ide
line
s reco
mm
en
d th
at two
stren
gth
trainin
g se
ssion
s pe
r we
ek
sho
uld
be
add
ed
to yo
ur w
orko
ut sch
ed
ule
. We
reco
mm
en
d th
ree
sessio
ns a
we
ek d
urin
g th
e o
ff-seaso
n an
d tw
o se
ssion
s a we
ek fo
r main
ten
ance
du
ring
the
in-se
ason
. The
ne
w A
CSM
gu
ide
line
s reco
mm
en
d o
ne
set o
f eig
ht to
12 re
pe
tition
s of e
igh
t to 10 stre
ng
th e
xercise
s of yo
ur m
ajor m
uscle
gro
up
s pe
rse
ssion
as the
min
imu
m re
qu
irem
en
t. A co
mp
lete
de
tailed
stren
gth
trainin
gp
rog
ram w
ill be
ou
tline
d in
a later se
ction
of th
is bo
ok. If w
eig
hts o
r oth
er
resistan
ce train
ing
de
vices are
no
t available
, add
calisthe
nics to
you
r pro
gram
.
■ C
ardiovascular Fitne
ss
The
ne
w state
me
nt, p
ub
lishe
d in
1991, rep
eats th
e fo
ur re
com
me
nd
ation
so
n d
uratio
n, in
ten
sity, freq
ue
ncy an
d vario
us m
od
es o
f aero
bic activity, w
ithslig
ht ch
ang
es. Th
e d
uratio
n is n
ow
20 to 60 m
inu
tes, ve
rsus a m
inim
um
of 15
min
ute
s in th
e p
ast. In
ten
sity of e
xercise
can b
e d
ete
rmin
ed
by tw
o m
eth
od
s. The
first is the
familiar u
se o
f targe
t he
art rate. Th
e g
uid
elin
es state
that yo
u sh
ou
ld aim
tow
ork at 60 to
85 pe
rcen
t of yo
ur m
aximu
m h
eart rate
(max H
R =
220 - you
r age
)o
r 50 to 85 p
erce
nt o
f you
r maxim
al oxyg
en
capacity (d
ete
rmin
ed
by d
oin
g a
stress te
st on
a bicycle
erg
om
ete
r or tre
adm
ill at a me
dical facility).
Du
ration
is de
pe
nd
en
t up
on
the
inte
nsity o
f the
activity; for th
ose
wh
o like
to w
ork at a lo
we
r inte
nsity th
ey sh
ou
ld w
ork o
ut lo
ng
er. Lo
w to
mo
de
ratein
ten
sity cycling
, step
pin
g, w
alking
, or cro
ss-cou
ntry skiin
g is b
est fo
r mo
stad
ults, b
ecau
se h
igh
er in
ten
sity wo
rkou
ts can le
ad to
incre
ased
risk of in
jury
and
it is easie
r to ad
he
re to
the
exe
rcise ro
utin
e. B
eg
inn
ers can
achie
ve a
sign
ificant train
ing
effe
ct from
low
inte
nsity w
orko
uts. If yo
u're
alread
y fitan
d w
ant to
imp
rove
, grad
ually in
crease
you
r inte
nsity.
The
type
of activity, o
nce
again
, sho
uld
inclu
de
anyth
ing
that u
ses larg
em
uscle
gro
up
s, and
is rhyth
mical an
d ae
rob
ic in n
ature
, such
as cycling
or
run
nin
g. O
the
r activities co
uld
inclu
de
stair climb
ing
, cross-co
un
try skiing
,w
alking
, etc. Th
ese
activities n
ee
d to
be
carried
ou
t thre
e to
five d
ays pe
r we
ek.
■ Training E
ffect
Du
ration
, inte
nsity an
d fre
qu
en
cy of train
ing
stimu
late th
e ae
rob
ic trainin
ge
ffect. A
ny train
ing
do
ne
be
low
the
AC
SM g
uid
elin
es w
ill no
t be
sufficie
nt
en
ou
gh
to g
ive yo
u th
e ae
rob
ic trainin
g e
ffect. If yo
u are
exe
rcising
mo
reth
an th
e re
com
me
nd
ation
s, it will n
ot sig
nifican
tly incre
ase th
e ae
rob
ictrain
ing
effe
ct, tho
ug
h ath
lete
s trainin
g fo
r com
pe
tition
ne
ed
to e
xercise
mo
re to
be
com
pe
titive. It is im
po
rtant to
rem
em
be
r no
t to o
ver d
o it; yo
ur
bo
dy n
ee
ds ad
eq
uate
reco
very fro
m a h
ard w
orko
ut.
In g
en
eral, e
nd
uran
ce train
ing
for fe
we
r than
two
days p
er w
ee
k at less
than
60 pe
rcen
t of m
aximal h
eart rate
, for fe
we
r than
20 min
ute
s pe
r day, an
dw
itho
ut a w
ell-ro
un
de
d re
sistance
and
flexib
ility pro
gram
is inad
eq
uate
for
de
velo
pin
g an
d m
aintain
ing
fitne
ss in h
ealth
y adu
lts. It is just th
at simp
le.
Ke
ep
in m
ind
that th
e A
CSM
reco
mm
en
datio
ns are
gu
ide
line
s for th
e
averag
e p
erso
n, n
ot a ch
amp
ion
athle
te train
ing
for th
e O
lymp
ic Gam
es.
An
app
rop
riate w
arm-u
p an
d co
ol-d
ow
n, w
hich
wo
uld
also in
clud
e fle
xibility
exe
rcises, is also
reco
mm
en
de
d. W
hile
man
y of yo
u w
ill ne
ed
to train
with
mo
re m
ileag
e an
d at a g
reate
r inte
nsity to
race co
mp
etitive
ly, the
imp
ortan
tfacto
r to re
me
mb
er fo
r mo
st pe
op
le is th
at if the
y follo
w th
e A
CSM
gu
ide
line
so
f ph
ysical activity the
y will attain
incre
ased
ph
ysical and
he
alth b
en
efits at
the
low
est risk. B
elo
w is a tab
le o
utlin
ing
the
gu
ide
line
s (Table
1.1).Th
e A
CSM
gu
ide
line
s, if follo
we
d, can
resu
lt in p
erm
ane
nt life
style ch
ang
es fo
rm
ost in
divid
uals. Th
e g
oo
d n
ew
s is that, w
ith th
e rig
ht ap
pro
ach, e
xercisin
g at
ho
me
can an
d sh
ou
ld b
e p
leasan
t. You
can co
mb
ine
stren
gth
trainin
g, ae
rob
ice
xercise
and
flexib
ility activities th
at you
en
joy an
d g
ain valu
able
he
alth b
en
efits.
Streng
th Train
ing
Aero
bic Exercise
Stretchin
g
Frequ
ency
2 to 3 tim
es/week
3 to 5 tim
es/week
3 to 6 tim
es/week
Inten
sity8-12 rep
s60-90%
of "easy"
max H
Rfeelin
g u
ntil fatig
ue
Stretch Tim
e20-40 m
inu
tes20-60 m
inu
tes10 m
inu
tesTyp
e10 exercises
any rh
ythm
ical 10 stretch
esactivity
■ Fle
xibility
To b
e in
total b
alance
it is imp
ortan
t to b
e fle
xible
. Wh
ile n
ot p
art of th
eA
CSM
gu
ide
line
s, flexib
ility is imp
ortan
t for yo
u to
pe
rform
tasks that re
qu
irere
achin
g, tw
isting
and
turn
ing
you
r bo
dy. H
ip fle
xibility, fo
r exam
ple
, isim
po
rtant to
pre
ven
ting
low
er b
ack pain
.
■ E
xercise
and Body C
om
positio
n
Bo
dy co
mp
ositio
n is an
imp
ortan
t com
po
ne
nt o
f he
alth-re
lated
fitne
ss.G
oo
d b
od
y com
po
sition
resu
lts from
aero
bic activity, stre
ng
th train
ing
and
pro
pe
r die
t.Yo
ur e
veryd
ay caloric b
alance
will d
ete
rmin
e w
he
the
r you
will g
ain o
r lose
we
igh
t from
day-to
-day. C
aloric b
alance
refe
rs to th
e d
iffere
nce
be
twe
en
the
calorie
s you
take in
from
foo
d e
aten
and
caloric e
xpe
nd
iture
or th
e am
ou
nt o
fe
ne
rgy yo
u p
ut o
ut in
daily activitie
s, wo
rk or e
xercise
.B
od
y we
igh
t is lost w
he
n calo
ric exp
en
ditu
re e
xcee
ds calo
ric intake
or w
he
ncalo
ric intake
is less th
an calo
ric exp
en
ditu
re. It is a kn
ow
n p
hysio
log
ical factth
at on
e p
ou
nd
of fat is e
qu
al to 3500 calo
ries o
f en
erg
y. Tho
ug
h it is
pre
dictab
le th
at shifts in
caloric b
alance
will b
e acco
mp
anie
d b
y chan
ge
s inb
od
y we
igh
t, ho
w yo
ur b
od
y lose
s we
igh
t varies o
n th
e vario
us p
rog
rams yo
um
ay un
de
rtake to
lose
we
igh
t. Fo
r exam
ple
, low
calorie
die
ts cause
asu
bstan
tial loss o
f wate
r and
lean
bo
dy tissu
e, su
ch as m
uscle
. In co
ntrast,
an e
xercise
-ind
uce
d n
eg
ative calo
ric balan
ce re
sults in
a we
igh
t loss o
fp
rimarily fat sto
res. If yo
u w
ere
to ad
d a re
sistant train
ing
com
po
ne
nt to
you
r pro
gram
, you
may also
see
a sligh
t incre
ase in
we
igh
t du
e to
a gain
inm
uscle
mass, w
hile
an ae
rob
ic base
d p
rog
ram u
sually re
sults in
am
ainte
nan
ce o
f mu
scle m
ass. Wh
ile b
oth
app
roach
es to
we
igh
t loss are
effe
ctive, ae
rob
ic activity is fo
un
d to
be
very e
ffective
be
cause
me
tabo
lism stays su
staine
d fo
r lon
ge
rp
erio
ds o
f time
and
en
erg
y. Exp
en
ditu
re is g
reate
r with
activities th
at use
large
mu
scle g
rou
ps su
ch as w
alking
, cycling
, cross-co
un
ty skiing
, etc.
Fo
llow
the
se g
uid
elin
es w
he
n e
ng
agin
g in
a we
igh
t loss p
rog
ram th
at co
mb
ine
s exe
rcise an
d calo
ric restrictio
n:
•E
nsu
re th
at you
are co
nsu
min
g at le
ast 1,200 calorie
s pe
r day in
a balan
ced
die
t. You
ne
ed
to co
nsu
me
calorie
s for e
veryd
ay bo
dily, h
ealth
y fun
ction
s.•
You
sho
uld
no
t exce
ed
mo
re th
an a 500 to
1,000 calorie
s pe
r day n
eg
ativecalo
ric balan
ce, co
mb
inin
g b
oth
caloric re
striction
and
exe
rcise. Th
is will
resu
lt in a g
radu
al we
igh
t loss, w
itho
ut a lo
ss of le
an b
od
y we
igh
t (mu
scle).
You
sho
uld
no
t lose
mo
re th
an 2 p
ou
nd
s pe
r we
ek o
n a d
iet.
IDEN
TIF
YIN
G Y
OU
R B
ALA
NC
ED
FIT
NES
S G
OA
LS
23
22
•In
clud
e an
exe
rcise p
rog
ram th
at pro
vide
s as least 300 calo
ries o
r mo
re o
factivity p
er d
ay. This is b
est acco
mp
lishe
d w
ith e
xercise
of lo
w in
ten
sity and
lon
g d
uratio
n. M
any p
iece
s of h
om
e fitn
ess e
qu
ipm
en
t give
estim
ates o
fcalo
ries b
urn
ed
wh
ile e
xercisin
g. R
em
em
be
r the
se are
app
roxim
ate calo
ries
bu
rne
d, e
xact amo
un
ts will d
ep
en
d o
n typ
e o
f exe
rcise, yo
ur b
od
y size,
inte
nsity an
d d
uratio
n.
•A
dd
resistan
ce train
ing
to yo
ur p
rog
ram to
add
mu
scle m
ass. Mu
scle ce
llsare
mo
re active
than
fat cells an
d w
ill he
lp yo
u b
urn
mo
re calo
ries p
er d
ay.•
Inclu
de
use
of b
eh
avior m
od
ification
tech
niq
ue
s to id
en
tify and
elim
inate
bad
die
t and
eatin
g h
abits.
You
sho
uld
strive to
bu
rn b
etw
ee
n 300 to
500 calorie
s pe
r exe
rcise se
ssion
and
1000 to 2000 calo
ries p
er w
ee
k in e
xercise
. Re
me
mb
er th
at sustain
ed
aero
bic
activities th
at use
large
mu
scle g
rou
p w
ill cause
the
gre
atest e
ne
rgy
exp
en
ditu
re.
If ove
rwe
igh
t or o
be
se, yo
u m
ay wan
t to ke
ep
the
inte
nsity e
ven
low
er
than
60 pe
rcen
t of m
aximu
m h
eart rate
to ke
ep
the
risk of o
rtho
pe
dic
inju
ries at a m
inim
um
. No
nw
eig
ht-b
earin
g activitie
s such
as station
arycyclin
g m
ay be
con
side
red
for th
is gro
up
, or fo
r tho
se w
ho
suffe
r from
orth
op
ed
ic or arth
ritis pro
ble
ms.
■ A
Balance
d Worko
ut
All o
f you
r balan
ced
ho
me
wo
rkou
ts sho
uld
inclu
de
thre
e p
arts:
– Warm
-up
– The
main
aero
bic an
d/o
r stren
gth
rou
tine
– Co
ol-d
ow
n
Tog
eth
er, e
xercise
and
reco
very co
mp
rise fitn
ess co
nd
ition
ing
: de
ny e
ithe
ran
d yo
u in
vite in
jury an
d m
inim
ize b
en
efits. O
ur b
od
ies an
d m
ind
s be
com
estro
ng
er an
d m
ore
efficie
nt in
resp
on
se to
the
ir use
and
exe
rcise. O
veru
sean
d o
verlo
ad w
ill cause
bre
akdo
wn
. You
do
n't w
ant to
o m
uch
, b
ut ju
st en
ou
gh
. Th
e se
cret is to
kno
w w
he
n yo
u are
pu
shin
g to
o m
uch
or to
o little
.M
on
itorin
g yo
ur h
eart rate
tells yo
u h
ow
mu
ch to
exe
rcise an
d w
he
n to
rest.
■ W
arm-u
p
A g
oo
d w
arm-u
p w
ill he
lp yo
u p
erfo
rm b
ette
r and
will d
ecre
ase th
e ach
es
and
pain
s mo
st pe
op
le e
xpe
rien
ce. Th
e w
arm-u
p p
rep
ares yo
ur m
uscle
s for
exe
rcise an
d allo
ws yo
ur o
xyge
n su
pp
ly to re
ady itse
lf for w
hat's to
com
e.
Stud
ies sh
ow
that m
uscle
s pe
rform
be
st wh
en
the
y're w
arme
r than
no
rmal
bo
dy te
mp
eratu
res. W
arm-u
p e
xercise
s inclu
de
cycling
, walkin
g, skiin
g slo
wly
un
til you
be
gin
to b
reak a lig
ht sw
eat. Th
is no
rmally take
s abo
ut 5 to
10 m
inu
tes.If u
sing
a he
art rate m
on
itor, raise
you
r he
art rate to
abo
ut 110 to
120b
eats p
er m
inu
te d
urin
g yo
ur w
arm-u
p.
Stretch
ing
be
fore
and
after e
xercise
also se
rves m
any p
urp
ose
s. By
pro
mo
ting
flexib
ility, it de
crease
s the
risk of in
jury an
d so
ren
ess. It also
en
han
ces p
hysical p
erfo
rman
ce b
y allow
ing
you
to m
aintain
a com
fortab
lep
ositio
n o
n th
e b
icycle lo
ng
er. Take
a few
min
ute
s to stre
tch yo
ur le
gs,
sho
uld
ers an
d lo
we
r back b
efo
re yo
u g
et o
n yo
ur h
om
e e
qu
ipm
en
t.
■ A
ero
bic/S
trength E
xercise
Vig
oro
us ae
rob
ic exe
rcise is th
e co
re o
f you
r wo
rkou
t pro
gram
. The
inte
nsity o
f you
r exe
rcise m
ust b
e stre
nu
ou
s en
ou
gh
to raise
you
r he
art ratein
to yo
ur targ
et zo
ne
. This is u
sually b
etw
ee
n 60 an
d 90%
of yo
ur m
aximu
mh
eart rate
. Cyclin
g, o
r any e
xercise
do
ne
in th
is rang
e, is u
sually calle
d ae
rob
ice
xercise
. It me
ans yo
ur b
od
y, you
r he
art, and
the
variou
s exe
rcising
mu
scles
are w
orkin
g at a le
vel at w
hich
oxyg
en
can b
e u
tilized
. Exe
rcising
with
a he
artrate
mo
nito
r allow
s you
to co
nstan
tly rece
ive visib
le fe
ed
back (an
d o
n so
me
mo
de
ls aud
ible
fee
db
ack) as to w
hat yo
ur h
eart rate
is wh
ile e
xercisin
g, an
dallo
ws yo
u to
stay with
in yo
ur se
lecte
d targ
et h
eart rate
zon
e.
In ad
ditio
n to
aero
bic e
xercise
, the
AC
SM re
com
me
nd
s that h
ealth
y adu
ltsp
erfo
rm a m
inim
um
of 8 to
10 stren
gth
exe
rcises in
volvin
g th
e m
ajor m
uscle
gro
up
s a min
imu
m o
f two
time
s pe
r we
ek. A
t least o
ne
set o
f 8 to 12
rep
etitio
ns to
ne
ar-fatigu
e sh
ou
ld b
e co
mp
lete
d d
urin
g e
ach se
ssion
. Th
ese
reco
mm
en
datio
ns are
base
d o
n tw
o facto
rs:
•M
ost p
eo
ple
aren
't likely to
adh
ere
to w
orko
ut se
ssion
s that last m
ore
than
60 min
ute
s. The
reg
ime
n o
utlin
ed
abo
ve can
be
com
ple
ted
in 30 m
inu
tes o
rle
ss, and
wh
en
com
bin
ed
with
30 min
ute
s of ae
rob
ic activity and
flexib
ilityg
ives yo
u a b
alance
d w
orko
ut.
•W
hile
mo
re fre
qu
en
t and
inte
nse
trainin
g is like
ly to b
uild
gre
ater stre
ng
th,
the
diffe
ren
ce is u
sually ve
ry small.
■ C
ool-D
ow
n
The
coo
l-do
wn
en
able
s you
r bo
dy's card
iovascu
lar system
to g
radu
allyre
turn
to n
orm
al, pre
ferab
ly ove
r a 5 to 10 m
inu
te p
erio
d. B
ring
ing
you
rw
orko
ut to
an ab
rup
t halt can
cause
ligh
t-he
adn
ess, sin
ce b
loo
d w
ill po
ol in
you
r leg
s if you
abru
ptly sto
p w
orkin
g. Lo
we
r you
r exe
rcise in
ten
sity g
radu
ally ove
r a pe
riod
of a fe
w m
inu
tes. W
he
n yo
ur h
eart rate
has re
turn
ed
to b
elo
w 110 b
eats p
er m
inu
te yo
u can
stop
exe
rcising
on
wh
ateve
r pie
ce o
fe
qu
ipm
en
t you
are o
n.
Alw
ays kee
p in
min
d th
at warm
-up
and
coo
l-do
wn
are ju
st as imp
ortan
t asth
e activity p
hase
. Bo
th can
pre
ven
t man
y com
mo
n in
jurie
s from
occu
rring
.
■ H
ow
To D
ete
rmine
Your M
aximum
Heart R
ate
The
be
st way to
de
term
ine
you
r maxim
al he
art rate is to
calculate
you
r targ
et h
eart rate
zon
es. Sim
ply re
cord
you
r he
art rate se
veral tim
es w
he
n yo
uare
pu
tting
ou
t a maxim
al effo
rt, such
as wh
en
you
are g
oin
g all o
ut o
n
a station
ary bicycle
, or d
urin
g a h
ard se
ssion
of stair clim
bin
g.
The
easie
st op
tion
is to e
stimate
you
r maxim
um
he
art rate b
ased
on
a fo
rmu
la wh
ich h
as be
en
we
ll-estab
lishe
d fo
r reliab
ility: take
the
nu
mb
er 220,
and
sub
tract you
r age
. Fo
r exam
ple
, a 45 year o
ld w
ou
ld h
ave an
estim
ated
maxim
um
he
art rate o
f 175 (220 - 454 = 175). Th
e targ
et h
eart rate
zon
e fo
rae
rob
ic trainin
g w
ou
ld b
e 105 to
149 be
ats pe
r min
ute
(60 to 80 p
erce
nt o
f th
e m
aximu
m).
■ Targe
t Heart R
ate Training Z
one
s
The
re are
thre
e p
rimary h
eart rate
trainin
g zo
ne
s. The
first is ofte
nre
ferre
d to
as the
"fat bu
rnin
g zo
ne
", be
cause
the
inte
nsity is m
od
erate
en
ou
gh
to re
qu
ire yo
ur b
od
y to p
rimarily u
se fat as th
e fu
el so
urce
for th
ee
xercise
. You
sho
uld
exe
rcise at 50 to
65 % o
f you
r maxim
al he
art rate to
achie
ve th
is leve
l of in
ten
sity. Wh
ile yo
u w
orko
ut in
this an
d th
e o
the
r zon
es,
you
r he
art rate sh
ou
ld fall so
me
wh
ere
be
twe
en
the
se tw
o fig
ure
s. Pe
op
le ju
ststartin
g o
ut o
n an
exe
rcise p
rog
ram o
r wh
o w
ant to
lose
we
igh
t sho
uld
con
cen
trate o
n m
aintain
ing
the
ir he
art rate in
this zo
ne
for 20 to
30 min
ute
sp
er d
ay, 3 to 5 d
ays pe
r we
ek.
The
seco
nd
zon
e d
iscusse
d ab
ove
is kno
wn
as the
"aero
bic e
xercise
zon
e"
or is sh
ow
n o
n m
any ch
arts as the
"targe
t he
art rate zo
ne
." In th
is zon
e yo
ush
ou
ld e
xercise
at 60 to 85%
of yo
ur m
aximal h
eart rate
. Trainin
g in
this zo
ne
he
lps yo
u b
uild
aero
bic e
nd
uran
ce an
d co
nstru
cts a base
up
on
wh
ich yo
u can
pro
gre
ssively ad
d m
ore
de
man
din
g w
orko
uts as yo
ur card
iovascu
lar fitn
ess in
crease
s.A
hig
he
r leve
l of train
ing
can h
elp
incre
ase b
oth
you
r spe
ed
and
tole
rance
for th
e b
uild
up
of lactic acid
, the
prim
ary waste
pro
du
ct of an
aero
bic
me
tabo
lism in
you
r mu
scles. Th
is type
of w
orko
ut fro
m 85 to
100% o
fm
aximu
m h
eart rate
usu
ally con
sists of sh
ort, h
ard sp
rints o
r rep
eate
d h
illru
nn
ing
and
is refe
rred
to as "an
aero
bic train
ing
."
IDEN
TIF
YIN
G Y
OU
R B
ALA
NC
ED
FIT
NES
S G
OA
LS
25
24
Varie
d train
ing
in all th
ree
of th
ese
zon
es w
ill add
to in
crease
d le
vels o
f fitn
ess an
d im
pro
ved
pe
rform
ance
and
add
mo
re e
ne
rgy to
you
r life. "M
ost
trainin
g p
rog
rams u
se a co
mb
inatio
n o
f trainin
g in
ten
sities to
incre
asep
erfo
rman
ce cap
acity," accord
ing
to J. T. K
earn
ey, P
h.D
., Sen
ior E
xercise
Ph
ysiolo
gist at th
e U
. S. Olym
pic Train
ing
Ce
nte
r in C
olo
rado
Sprin
gs. K
earn
ey
sug
ge
sts that it is im
po
rtant fo
r ind
ividu
als to m
on
itor in
ten
sity. "The
re are
man
y diffe
ren
t ways to
mo
nito
r trainin
g b
ut m
on
itorin
g h
eart rate
resp
on
se is
the
simp
lest, m
ost co
nve
nie
nt an
d le
ast exp
en
sive p
hysio
log
ical me
tho
d fo
rm
on
itorin
g train
ing
," Ke
arne
y says.
■ P
redicte
d Target H
eart R
ate Z
one
s for D
iffere
nt Age
s
Ag
eM
axim
um
Pre
dicte
dA
ero
bic Ta
rget
Heart R
ate
Zon
e: 6
0-8
5 %
20200
120-17025
195117-166
30190
114-16235
185111-157
40180
108-15345
175105-149
50170
102-14555
16599-140
60160
96-136
Afte
r seve
ral we
eks o
f "aero
bic co
nd
ition
ing
," certain
chan
ge
s be
com
eap
pare
nt. W
hat w
as a bare
ly attainab
le le
vel o
f exe
rcise b
efo
re, n
ow
be
com
es
qu
ite e
asy. Wh
ere
as cycling
or ru
nn
ing
at a certain
pace
or sp
ee
d m
ay have
pre
viou
sly cause
d yo
ur h
eart rate
to g
o u
p to
135 be
ats pe
r min
ute
, that p
acecan
no
w b
e ach
ieve
d at a lo
we
r he
art rate. In
sho
rt, you
r he
art is be
com
ing
stron
ge
r, large
r and
mo
re e
fficien
t, and
you
r bo
dy is ab
le to
do
the
same
wo
rkw
ith le
ss stain.
Re
gard
less o
f you
r maxim
um
averag
e h
eart rate
or yo
ur targ
et h
eart rate
,yo
u sh
ou
ld co
nsu
lt with
you
r ph
ysician o
r with
a spo
rts me
dical e
xpe
rt toe
stablish
, with
pre
cision
, the
rates th
at are rig
ht fo
r you
, you
r age
and
you
rm
ed
ical and
ph
ysical con
ditio
n. Th
is is esp
ecially im
po
rtant if yo
u are
ove
r the
age
of 35, b
ee
n se
de
ntary fo
r seve
ral years, o
verw
eig
ht o
r have
a histo
ry of
he
art dise
ase in
you
r family.
■ B
eating The
Dro
pout O
dds: Jum
p Start Yo
ur Fitne
ss Pro
gram
You
alread
y kno
w yo
u n
ee
d to
exe
rcise. A
nd
you
're p
rob
ably tryin
g –
at least a little
. Bu
t let's g
et se
riou
s: If you
do
n't ad
d re
gu
lar exe
rcise to
you
rlife
, you
're m
issing
ou
t on
a sure
be
t. This is o
ne
area w
he
re m
ed
ical rese
archall p
oin
ts in th
e sam
e d
irectio
n.
"Starting
to e
xercise
is com
parab
le, fro
m a h
ealth
be
ne
fit stand
po
int, to
qu
itting
smo
king
," says the
rece
ntly re
lease
d Su
rge
on
's Ge
ne
ral Re
po
rt on
Ph
ysical Activity an
d H
ealth
.
■ To
sum
up the
rece
nt repo
rt:
•R
eg
ular p
hysical activity o
ffers su
bstan
tial imp
rove
me
nts in
he
alth an
d w
ell-
be
ing
for th
e m
ajority o
f Am
erican
s.•
If you
exe
rcise re
gu
larly, the
rep
orts sh
ow
, you
'll red
uce
you
r risk of h
eart
attack, cance
r, diab
ete
s, hig
h b
loo
d p
ressu
re, o
steo
po
rosis, an
d e
ven
the
com
mo
n co
ld.
•R
eg
ular e
xercise
, reg
ardle
ss of th
e in
ten
sity, can h
elp
you
co
ntro
l stress, sle
ep
pro
ble
ms, an
d d
ep
ressio
n.
Bu
t eve
n w
ith all th
is evid
en
ce, o
nly 22 p
erce
nt o
f Am
erican
s en
gag
e in
exe
rcise fo
r 20 min
ute
s a day. A
nd
eve
n am
on
g in
divid
uals w
ho
be
gin
e
xercise
pro
gram
s, the
dro
po
ut rate
is abo
ut 50 p
erce
nt. So
if the
Surg
eo
n
Ge
ne
ral's find
ing
s are n
ot co
nvin
cing
evid
en
ce e
no
ug
h to
kee
p m
ost u
s e
xercisin
g o
n a co
nsiste
nt b
asis, wh
at is? Scie
ntists are
find
ing
that th
e p
roce
ss of b
eg
inn
ing
, incre
asing
and
u
ltimate
ly sticking
to an
exe
rcise p
rog
ram is a co
mb
inatio
n o
f two
ele
me
nts:
find
ing
the
righ
t ince
ntive
s and
bu
ildin
g a h
abit. A
nd
, as we
will se
e, th
ese
tw
o m
otivatio
nal facto
rs are co
nn
ecte
d, b
ut d
istinct.
Fo
cusin
g o
n th
e p
ositive
is on
e o
f the
be
st ince
ntive
s to e
xercise
. Avo
idlo
okin
g at e
xercise
as a way to
fix som
eth
ing
that's w
ron
g w
ith yo
ur b
od
y.In
stead
, focu
s on
you
r succe
sses. P
at you
rself o
n th
e b
ack each
time
you
'vem
ade
it tho
ug
h a w
orko
ut. Th
rive o
n th
e e
ne
rgy th
at exe
rcising
give
s you
.R
ew
ard yo
urse
lf with
a din
ne
r ou
t, after yo
u h
ave re
ache
d a ce
rtain w
eig
ht
loss g
oal, o
r bu
y you
rself a n
ew
wo
rkou
t ou
tfit. With
the
se re
ward
s, you
'll g
o b
ack for m
ore
, and
you
r bo
dy w
ill sho
w re
sults.
Do
n't vie
w e
xercise
as pu
nish
me
nt. D
on
't loo
k at exe
rcise as so
me
thin
g th
ath
as to b
e tackle
d b
ecau
se yo
u are
ou
t of sh
ape
. Thin
k of e
xercise
as anin
vestm
en
t in yo
ur h
ealth
, you
r ph
ysical loo
ks and
you
r me
ntal o
utlo
ok. A
s you
run
, walk o
r lift we
igh
ts, con
cen
trate o
n th
e p
ositive
en
erg
y be
ing
ge
ne
rated
with
in yo
ur b
od
y and
the
ren
ew
ed
sen
se o
f life an
d w
elln
ess yo
u fe
el.
The
basics o
f any fitn
ess p
rog
ram are
plan
nin
g an
d se
tting
go
als. Go
al settin
gan
d fo
rmu
lating
a plan
are th
e m
ost cle
ar ways o
f estab
lishin
g a co
nsiste
nt
pro
gram
of e
xercise
; the
y are also
a po
we
rful fo
rm o
f dire
ction
and
mo
tivation
.Take
som
e tim
e to
thin
k abo
ut w
hat w
ill he
lp yo
u b
eg
in yo
ur
exe
rcise p
rog
ram. W
rite th
ese
do
wn
in yo
ur d
aily plan
ne
r or d
iary. Go
alsp
rovid
e a se
nse
of p
urp
ose
and
ince
ntive
that can
drive
you
to yo
ur in
ten
de
dd
estin
ation
.H
ow
eve
r, for g
oals to
be
effe
ctive th
ey n
ee
d to
be
realistic.
Mo
tivation
will b
e stre
ng
the
ne
d o
nly if it's p
ossib
le to
reach
you
r ob
jective
s.C
on
side
r this: Yo
ur m
ind
and
bo
dy w
ill resp
on
d b
ette
r to e
xercise
if you
start with
20-min
ute
sessio
ns, th
ree
time
s a we
ek, rath
er th
an an
ho
ur se
ssion
fou
r time
s pe
r we
ek. O
nce
the
sessio
ns b
eco
me
a rou
tine
, aim fo
r 30 min
ute
s,th
en
incre
ase fro
m th
ere
.Th
e m
ost im
po
rtant th
ing
in an
y exe
rcise p
rog
ram is to
do
you
r be
st toke
ep
pro
gre
ssing
, backslid
ing
as little as p
ossib
le an
d g
ettin
g b
ack on
the
ho
rseju
st as fast as po
ssible
if you
fall off. Try to
anticip
ate lap
ses: If a crazy w
orkd
aylo
om
s, ge
t up
early an
d sq
ue
eze
in a sh
ort rid
e o
n a statio
nary b
icycle so
that
you
've ach
ieve
d so
me
thin
g e
ven
if it isn't yo
ur re
gu
lar wo
rkou
t rou
tine
. Wh
en
on
a bu
sine
ss trip, stay in
a ho
tel th
at has an
on
site w
orko
ut facility.
Exe
rcise is o
ne
of life
's joys. It e
ne
rgize
s – givin
g yo
u a se
nse
of w
ell-b
ein
gan
d acco
mp
lishm
en
t and
kee
ps yo
u h
ealth
y and
fit. The
re is g
reat p
leasu
re in
be
ing
able
to se
t go
als, accep
t challe
ng
es, an
d p
ush
you
rself to
a be
tter
lifestyle
of h
ealth
and
fitne
ss. No
matte
r wh
at you
r reaso
n fo
r exe
rcising
– to
lose
we
igh
t, to g
et fit, o
r to fe
el b
ette
r –- mo
tivating
you
rself to
exe
rciseo
n a re
gu
lar basis re
qu
ires ch
ang
ing
you
r be
havio
r.
■ M
ake E
xercise
A H
abit
The
key to
a succe
ssful fitn
ess p
rog
ram is g
ettin
g yo
ur b
od
y to d
o w
hat
you
r min
d kn
ow
s it sho
uld
. He
re are
six me
ntal strate
gie
s to h
elp
kee
p yo
ufo
cuse
d o
n yo
ur fitn
ess g
oals.
1. Clarify w
hy yo
u w
ant to
exe
rcise. If yo
u w
ant to
gain
stren
gth
– is it tosw
im m
ore
laps, o
r to to
ne
-up
you
r bo
dy. B
y un
de
rstand
ing
and
de
tailing
you
r go
als, you
will b
e b
ette
r able
to stay m
otivate
d.
2. Vary yo
ur w
orko
ut. To
make
you
r rou
tine
mo
re e
njo
yable
, vary it on
ce in
aw
hile
. Sup
ple
me
nt yo
ur in
do
or cyclin
g w
ith o
utd
oo
r cycling
and
stren
gth
trainin
g. Th
ese
activities m
ake e
xercise
mo
re in
tere
sting
and
incre
ase yo
ur
fitne
ss leve
l by m
aking
you
utilize
diffe
ren
t mu
scle g
rou
ps.
3. Fo
cus o
n th
e p
ositive
. Avo
id lo
okin
g at yo
ur e
xercise
pro
gram
as a way
to fix so
me
thin
g th
at's wro
ng
with
you
r bo
dy. In
stead
focu
s on
you
r su
ccesse
s. Co
ng
ratulate
you
rself afte
r each
wo
rkou
t. Thrive
on
the
en
erg
yth
at exe
rcising
give
s you
.
TAB
LE 1
EX
ER
CIS
E F
ITN
ES
S G
UID
ELIN
ES
26
4. De
velo
p a co
nstru
ctive attitu
de
. Do
no
t focu
s on
wh
at you
are g
iving
up
toe
xercise
on
a reg
ular b
asis, bu
t on
wh
at ne
w o
ptio
ns yo
u'll h
ave afte
r you
be
com
e fit.
5. En
gag
e yo
ur b
od
y and
min
d. C
on
ne
ct on
a de
ep
er le
vel, yo
u'll b
e m
ore
likely to
stay with
you
r rou
tine
. If you
r exe
rcise tim
e o
n a statio
nary b
ike
is you
r 30-min
ute
s away fro
m w
ork o
r a time
for re
flectio
n, yo
u're
mu
chm
ore
likely to
stick with
it. Ind
ividu
als claim to
exp
erie
nce
an in
crease
dse
nse
of cre
ativity and
an e
nh
ance
d th
ou
gh
t pro
cess d
ue
to a re
gu
lar e
xercise
pro
gram
.6. C
on
side
r man
y of th
e p
hysio
log
ical be
ne
fits. If a stron
g an
d fit b
od
y isn't
en
ou
gh
to ke
ep
you
mo
tivated
, con
side
r som
e o
f the
hid
de
n b
en
efits o
fe
xercise
: low
er b
loo
d p
ressu
re, stro
ng
er h
eart, m
ore
efficie
nt p
ulm
on
arysyste
m, lo
we
r risk of o
steo
po
rosis an
d stre
ss red
uctio
n.
■ It's N
ever To
o Late
. . . for Fitne
ss
Mo
st of u
s have
very b
usy sch
ed
ule
s and
to ke
ep
ou
r fitne
ss leve
l intact w
eh
ave to
be
extre
me
ly efficie
nt. Th
ese
thre
e w
ord
s, efficie
ncy o
f effo
rt, form
the
core
of cre
ating
you
r ow
n h
om
e fitn
ess ce
nte
r. Efficie
ncy o
f effo
rt me
ans
pro
du
cing
maxim
um
gain
s with
min
imal tim
e sp
en
t; this is th
e g
oal o
f mo
sto
f us w
he
n d
esig
nin
g o
ur h
om
e fitn
ess p
rog
ram.
The
bo
ttom
line
is you
mu
st be
creative
and
inn
ovative
to g
et th
e b
est
resu
lts. With
this b
oo
k and
you
r ow
n cre
ativity a gre
at wo
rkou
t is on
ly a few
mo
me
nts aw
ay; a diffe
ren
t grip
on
the
mu
lti-gym
, a varied
step
pin
g rh
ythm
on
the
step
pe
r, a ne
w in
ten
sity on
the
station
ary win
d-lo
ad sim
ulato
r or a
mo
re rap
id stro
ke rate
on
the
row
er. B
y varying
you
r wo
rkou
ts you
'll create
maxim
um
gain
s in th
e sh
orte
st time
frame
s.A
s you
will se
e, yo
ur h
om
e fitn
ess e
qu
ipm
en
t will allo
w yo
u to
reach
you
rfitn
ess g
oals an
d p
rep
are p
rop
erly fo
r a he
althie
r lifestyle
. An
yon
e w
ho
isse
riou
s abo
ut fitn
ess
– or fo
r that m
atter ju
st imp
rovin
g th
eir o
verall fitn
ess –
sho
uld
have
a few
basic p
iece
s of h
om
e fitn
ess e
qu
ipm
en
t. It make
s no
d
iffere
nce
if you
are a co
mp
etitive
cyclist or triath
lete
, an e
xecu
tive o
rso
me
on
e tryin
gto
ton
e th
eir m
uscle
s, the
ho
me
fitne
ss cen
ter is th
e m
ost
efficie
nt w
ay to h
elp
you
reach
you
r ph
ysical po
ten
tial.
Ed
mu
nd
R. B
urke
, Ph
.D., is au
tho
r of th
e C
om
ple
te H
om
e F
itne
ss Han
db
oo
k,p
ub
lishe
d b
y Hu
man
Kin
etics P
ub
lishe
rs. It can b
e fo
un
d at m
ajor b
oo
k store
so
r you
can o
rde
r it by callin
g 1-800-747-4457. H
e also
serve
s as Dire
ctor o
f the
Exe
rcise Scie
nce
Pro
gram
at the
Un
iversity o
f Co
lorad
o at C
olo
rado
Sprin
gs.
■ S
ugge
sted R
eadings:
Bu
rke, E
dm
un
d. C
om
ple
te H
om
e Fitn
ess H
and
bo
ok, C
ham
paig
n, IL., H
um
anK
ine
tics Pu
blish
ers, 1996. B
oo
k illustrate
s ho
w to
set u
p a h
om
e g
ym, p
urch
asee
qu
ipm
en
t and
give
s wo
rkou
t pro
gram
s for vario
us p
iece
s of h
om
e fitn
ess
eq
uip
me
nt.
An
de
rson
, Bo
b; P
earl B
ill; and
Bu
rke E
d. G
ettin
g in
Shap
e: W
orko
ut P
rog
rams
for M
en
& W
om
en
.B
olin
as, CA
., She
lter P
ub
lication
s, 1994. Offe
rs info
rmatio
no
n h
ow
to se
t-up
a balan
ced
fitne
ss pro
gram
of card
iovascu
lar, stren
gth
and
flexib
ility trainin
g.
Bu
rke, E
dm
un
d. P
recisio
n H
eart R
ate Train
ing
.C
ham
paig
n, IL., H
um
an K
ine
ticsP
ub
lishe
rs, 1998. Fin
e-tu
ne
you
r wo
rkou
t inte
nsity. Th
is bo
ok fu
lly exp
lains
wh
y and
ho
w to
train w
ith a h
eart rate
mo
nito
r.
All Sch
win
n e
xercise
pro
du
cts are
warran
ted
to th
e re
tail pu
rchase
r to
be
free
from
de
fects in
mate
rials an
d w
orkm
ansh
ip.
Warran
ty cove
rage
valid to
the
orig
inal
pu
rchase
r on
ly and
pro
of o
f pu
rchase
will
be
req
uire
d. A
ny p
rod
uct so
ld o
r place
din
an ap
plicatio
n n
ot re
com
me
nd
ed
by
Schw
inn
Fitn
ess w
ill void
any w
arranty
cove
rage
set fo
rth b
y Schw
inn
Fitn
ess
warran
ty po
licies an
d p
roce
du
res.
TIME P
ERIO
D 428P
R
esid
en
tial En
viron
me
nt: 30 ye
ars on
frame
. Parts are
cove
red
for 3 ye
ars.E
lectro
nics are
cove
red
for 2 ye
ars. Lab
or is co
vere
d fo
r on
e ye
ar from
d
ate o
f orig
inal p
urch
ase.
TIME P
ERIO
D 418
Re
side
ntial E
nviro
nm
en
t: 30 years o
nfram
e. P
arts are co
vere
d fo
r 2 years.
Ele
ctron
ics are co
vere
d fo
r 1 year.
Labo
r is cove
red
for 6 m
on
ths fro
m
date
of o
rigin
al pu
rchase
.
This w
arranty e
xclud
es w
ear ite
ms th
at n
ee
d to
be
rep
laced
du
e to
no
rmal
we
ar and
tear.
THIS
WA
RR
AN
TY D
OES
NO
T CO
VER
1. A
ny co
mp
on
en
t on
orig
inal e
qu
ipm
en
tw
hich
carries a se
parate
con
sum
er
warran
ty of th
e p
arts sup
plie
r.2.
No
rmal w
ear an
d te
ar.3.
An
y dam
age
, failure
or lo
ss cause
d b
y accid
en
t, misu
se, n
eg
lect, ab
use
, im
pro
pe
r assem
bly, im
pro
pe
r m
ainte
nan
ce, o
r failure
to fo
llow
in
structio
ns o
r warn
ing
s in O
wn
er’s
Man
ual.
4.U
se o
f pro
du
cts in a m
ann
er o
r e
nviro
nm
en
t for w
hich
the
y we
re n
ot
de
sign
ed
.
LIMITATIO
NS
The
fore
go
ing
warran
ties are
in lie
u o
f and
exclu
de
all oth
er w
arrantie
s no
t exp
ressly
set fo
rth h
ere
in, w
he
the
r exp
ress o
rim
plie
d b
y op
eratio
n o
f law o
r oth
erw
ise,
inclu
din
g, b
ut n
ot lim
ited
to, w
arrantie
s of
me
rchan
tability o
r fitne
ss for a p
articular
pu
rpo
se. Sch
win
n sh
all in n
o e
ven
t be
liable
for in
cide
ntal o
r con
seq
ue
ntial
losse
s, dam
age
s or e
xpe
nse
s in co
nn
ectio
n
with
its exe
rcise p
rod
ucts. Sch
win
n’s
liability h
ere
un
de
r is exp
ressly lim
ited
toth
e re
place
me
nt o
f go
od
s no
t com
plyin
gw
ith th
is warran
ty or, at Sch
win
n’s
ele
ction
, to th
e re
paym
en
t of an
amo
un
to
f the
pu
rchase
price
of th
e e
xercise
pro
du
ct in q
ue
stion
. Som
e state
s do
no
tp
erm
it the
exclu
sion
or lim
itation
of
imp
lied
warran
ties o
r incid
en
tal or
con
seq
ue
ntial d
amag
es, so
the
pre
ced
ing
limitatio
ns an
d e
xclusio
ns m
ay no
t app
lyto
you
.
PR
OC
EDU
RES
Warran
ty service
will b
e p
erfo
rme
d b
ySch
win
n o
r an au
tho
rized
Schw
inn
Fitn
ess
De
aler. Th
e o
rigin
al pu
rchase
r mu
st p
rovid
e p
roo
f of p
urch
ase. Se
rvice calls
and
/or tran
spo
rtation
to an
d fro
m th
eA
uth
orize
d Sch
win
n D
eale
r is the
re
spo
nsib
ility of th
e p
urch
aser.
1.Sch
win
n w
ill have
the
op
tion
to re
pair
or re
place
any e
xercise
pro
du
ct(s), w
hich
req
uire
warran
ty service
. 2.
Schw
inn
will re
place
any e
qu
ipm
en
t fram
e th
at is structu
rally de
fective
with
a ne
w fram
e o
r rep
lace th
e u
nit
with
a un
it of e
qu
al value
. Schw
inn
isn
ot re
spo
nsib
le fo
r labo
r charg
es in
re
placin
g d
efe
ctive fram
es.
3. In th
e e
ven
t a pro
du
ct cann
ot b
e
rep
aired
, Schw
inn
will ap
ply a lim
ited
cre
dit re
imb
urse
me
nt to
ward
ano
the
r Sch
win
n e
xercise
pro
du
ct of e
qu
al or
gre
ater valu
e.
4.Sch
win
n is n
ot re
spo
nsib
le fo
r de
aler
labo
r charg
es fo
r com
po
ne
nt
chan
ge
ove
rs com
ple
ted
after th
elab
or-re
lated
warran
ty pe
riod
(s) state
d h
ere
in.
5. If you
ele
ct to re
pair an
exe
rcise
pro
du
ct or p
art you
rself, u
sing
the
se
rvices o
f som
eo
ne
oth
er th
an an
A
uth
orize
d Sch
win
n F
itne
ss De
aler,
or u
se a re
place
me
nt p
art no
t sup
plie
db
y Schw
inn
, Schw
inn
shall n
ot b
e liab
lefo
r any co
st, dam
age
, failure
or lo
sscau
sed
by th
e u
se o
f such
u
nau
tho
rized
service
or p
arts. 6. Se
e yo
ur A
uth
orize
d Sch
win
n F
itne
ss D
eale
r for se
rvice o
r write
to:
Tech
nical Se
rvices D
ep
artme
nt
Schw
inn
Fitn
ess In
c.1886 P
rairie W
ayLo
uisville
, CO
80027
SC
HW
INN
FITNES
S IN
C. LIM
ITED W
AR
RA
NTY
FOR
EXER
CIS
E PR
OD
UC
TS
27
Nautilus H
ealth & Fitness G
roup • 1886 Prairie Way • Louisville, C
O80027
© 2003 N
autilus Inc. • SCH
WIN
NFIT
NE
SS.CO
M • 1.800.864.1270
®
