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A guide to the Technogym lifestyle

WellnessWellnessAguidetotheTechnogymlifestyle

Wellness

Champions train with Technogym

Partner for Wellness Ferrari

Official Supplier Alinghi Team at the 2006 Americas Cup

Official Supplier AC Milan

Official Supplier FC Internazionale Milan

OS000382AA-UK

www.technogym.com


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Compiled by the Technogym Medical-Scientific Research Department 2007 Technogym S.p.A. All rights reserved.

Technogym, The Wellness Company, Wellness Lifestyle,

CPR System (figurative) are trademarks owned by Technogym S.p.A.

in Italy and other countries.

Under the copyright laws, this manual may not be copied,

in whole or in part, without the written consent of Technogym.

46-2007


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WellnessA guide to the Technogym lifestyle


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Wellness:the new lifestyle for mentaland physical well-being

Only when we are at a level of fitness where wecan do what we want without any effort, whenwe are able to manage stress without beingoverwhelmed by it, when food is a healthy pleasurerather than a daily obsession, and when physicalactivity and exercise form an integral part of our

lives, can we say that we have reached a state ofWellness.

Wellnessis the new Technogym lifestyle.Its aim is to enhance the quality of life by

encouraging regular exercise, a healthy diet

and a positive approach to life.

The prpoe o thi ide i to proide a ewpae o alale inormation to help o dioerWellne, ll appreiate it eneit and tartot on the road to ahiein it.

Nerio Aleandri

President of Technogym

The Wellness Company


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Chapter 1

Phial atiit and eerie pae 8

Diet pae 10

Lietle pae 12

Relationhip with other pae 14

How and whereto achieve daily Wellness

Chapter 2

HOW:The irt tep toward Wellne

i relar phial atiit pae 16A new health and alaned diet pae 18

The Wellness Lifestyle Pyramid page 20

A few fundamental rules page 24

The right eating habits page 25

WHERE: Loation or the Wellne lietle pae 26

At work page 28

At home page 30

During free time: sport and holidays page 32

The fundamentals

of Wellness


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What is exercise

and how is it done

WHAT: Deinition o eerie pae 34

Aerobic activity page 34

Building muscle tone page 36

Increasing flexibility page 38

HOW: Trainin ai pae 40

Results: how to achieve them page 46

Starting out on the right foot page 48

How to find a club that promotes Wellness page 50

How to select home equipment page 52

Wellness: whats myth and whats not page 56

Chapter 3

The benefitsof Wellness

Wellne mean more ener pae 60

Wellne mean reater eiien at work pae 61

Wellne mean liin loner pae 62

Wellne mean mental, phial and pae 63oial well-ein

Chapter 4

To m p: Wellne in rie pae 64

Ten step guide to Wellness page 64

How to find out more about Wellness page 66


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Chapter

The fundamentals

of Wellness

Chapter 1

Phial atiit and eerieAlthough phial atiit and eerie are dif-

ferent concepts - the first of which refers to any typeof movement and the second to a more structured

movement performed for specific aims - both are fun-damental elements of Wellness. In fact, without themit is impossible to achieve both mental and physicalwell-being.

In the 'World Health Report 2002' (WHO), a report onthe health of the global population, the World HealthOrganisation pointed its finger at sedentary lifestylesas a leading risk factor for heart disease or other seri-ous illnesses, such as diabetes and even certain typesof cancer.

'Moe or Health' is the motivational strapline which

the WHO has chosen to promote moderate, yet con-stant physical activity as a natural medicine to helpensure good health and a long life. Even nutritionistspoint out how important an active lifestyle is for theoverall good health of the individual within their own

guidelines.

These days, we increasingly hear about the concept

of Wellness, which is usually defined as a lifestyle

oriented towards well-being in the broadest of

senses, comprising both physical and psychological

aspects. In order to better understand the meaning

of Wellness, let us take a closer look at its essential

components.

A 1996 report by the U.S. Surgeon

General led to the first ever campaign

against sedentary lifestyles to be

conducted in the United States.


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CHAPTER 1 - The fundamentals of Wellness

DietThe 'World Health Report 2002' stresses that the

combination of physical inactivity and poor dietincreases the incidence of obesity, hypertension and

high cholesterol, which in turn contribute to the onsetof a number of illnesses.

Thi i wh Wellne is also based on a completeand well-balanced diet. In order to be healthy, our

body needs a alaned intake o arohdrate, pro-tein, at, itamin, mineral alt and water. In orderto know how to eat healthily, it is essential to know thequality and quantity of foods we eat, rather than sim-ply calculating the amount of calories.

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LietleA few hours of physical activity and exercise each

week cannot achieve total Wellness if combined withan excessive intake of alcohol, smoking or insufficient

sleep.It is, in particular, worth emphasising the increasing

importance of gaining a good night's sleep. Regularphysical activity and exercise are of paramount impor-tance in terms of helping to correct bad habits, enabling

people to quickly become aware of the benefits gainedfrom a positive change in lifestyle. Furthermore, devel-oping healthy habits means that people feel more ener-gised throughout their daily routines and better pre-pares the body for activity and exercise.

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Relationhip with otherAchieving an overall state of emotional well-being is

an important part of the Wellness philosophy. Feelinggood about yourself is the first step to peace of mind

and good relationships with others.

Developing and maintaining meaningful friendshipsand loving relationships can only release positiveenergy that brings about a feeling of self-satisfaction

and happiness.

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Chapter

How and where to achieve

daily Wellness

Chapter 2

HOW: The irt teptoward Wellne irelar phial atiit

The first step towards Wellness is to start - andmaintain - a regular physical exercise programme.This advice is equally valid for both men and womenof all ages. Physical exercise is especially importantfor people over the age of 40 who want to make surethat they can continue to lead a life of total well-being.Wellness-oriented clubs are without doubt the mostsuitable environment for finding the support and guid-ance required to learn the basics of exercising. Thoseof you who are already regular exercisers, will findthat membership of such a club an ideal alternative to

working out outdoors, when quite often the weather(excessive heat or cold, rain, snow) and the environ-ment (pollution, traffic and other hazards) can be ahindrance.

The fundamentals of exercise are as follows:

CardiovasCular training

strength training

flexibility training

Nearl 2,000 ear ao, the Roman poet Jenal irtartilated the onept o Wellne with hi qotemen ana in orpore ano (a health mind in ahealth od), indiatin that the health o or odoe hand-in-hand with or mental well-ein.

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Based on level of fitness and the taret oal, eve-

rybody should follow a specific eerie prorammein which the three fundamental components are com-bined in varying quantity and intensity. A well-trainedintrtor will proide aitane in preparin theoptimal eerie proramme based on the individualsspecific circumstances and available time.

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1 Chapter 2 - How and where to achieve daily Wellness

Whilst moderate and regular physical activity bringsignificant benefits both on a psychological and phys-ical level, its effect is greatly enhanced by a suitable

diet. This is why it is so important to have a good eat-ing habit.

The eret to ood ntrition are alane and moder-ation. A balance of water, complex carbohydrates, pro-teins, lipids, fibre, mineral salts and vitamins through-

out the day keeps the body functioning efficiently. Thisensures that the body has the right level of availableenergy, essential structural components and the pro-duction of certain key substances which control nutri-ent absorption and hunger pangs.

A balanced diet must:

IMPROvE EffIcIENcy THROugHOuT THE DAy;

REDucE ExcEss WEIgHT fOR gOOD;

AcHIEvE LONg-LAsTINg WELL-bEINg.

HOW: A new healthand alaned diet


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20 CHAPTER 2 - How and where to achieve daily Wellness

The Tehnom Wellne Lietle Pramid


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The fundamental

components of Wellness

are regular, moderate

physical activity

and a healthy diet.

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The Tehnom Wellne Lietle PramidThe guidelines for choosing the right foods and for

improving your lifestyle can be found in the TechnogymWellness Lifestyle Pyramid (pages 20-21).

The new Pyramid concept, which has been developed

and put forward by the Technogym Medical-ScientificResearch Department, serves two purposes: firstlyit summarises the most authoritative of existing dietpyramids, and secondly it provides an original indicationof the weight to be attributed to the most important dailyactivities for achieving Wellness.

On the left-hand side of the pyramid, the position ofeach element indicates its ideal quantity in relationto the other elements, rather than its calorie content.The quantity of an element refers to the average dailyvolume that should be consumed in the various mealsthroughout the week. Likewise, where fitness activities

are concerned, the position of an activity within thepyramid indicates the average recommended time whichshould be dedicated to it.

The diet side of the pyramid indicates that the mostessential element is water, since this is the main

component of our bodies. It is important to take in watereven before you feel thirsty, especially if you performlarge amounts of physical activity on a regular basis.

Directly above we have vegetables, which are fullof vitamins, mineral salts and fibre. In particular, fibreis essential for ensuring that the intestine functions

correctly. Vegetables should preferably be consumedraw, as vitamin content can be lost during cooking. Theyare also rich in vegetable proteins and carbohydrates.

Further up the pyramid we find complex carbohydrates(bread, pasta, rice and potatoes), ready-made energysources which are absorbed gradually by the body,

thereby avoiding sudden spikes in blood sugarconcentration (in the case of wholemeal foods, absorptionis even slower).


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Higher still we have fresh fruit, an excellent source ofvitamins, together with fibre and simple carbohydrates(fructose).

These are followed by foods rich in animal proteins. It

is preferable to consume fish rather than meat and coldcuts (even in the case of apparently lean meat). Milk andyoghurt should ideally be semi-skimmed or skimmed,and unsweetened. As for eggs, bear in mind that eggyolk has a high lipid content and should thereforeconsumption should be limited. Generally speaking,

cheese and related products are an important source ofcalcium, as are milk and yoghurt, but are fairly high inlipids of animal origin.

As regards oils (vegetable lipids), which should beconsumed in moderation and never cooked, it is alwaysbetter to choose extra-virgin olive oil or oil from hard-

shelled dry fruit (almond, walnut, hazel nut, etc.).Lipids of animal origin, such as butter and those

found in meat, sausages and cheeses, should be verylimited and consumed without subjecting them to hightemperatures.

Low-strength alcoholic beverages such as beer orwine may be consumed, but only in extremely reducedquantities.

Sweet drinks and pastries, which are rich in simplecarbohydrates (sucrose, honey, fructose, etc.), mustonly play a marginal role in your daily diet. They should

only ever be an occasional treat, rather than a staple partof your diet.

Salt is essential in the case of people who sweatduring sporting activity in unfavourable environmentalconditions. Nevertheless, as a rule salt must only beconsumed in sufficient quantities to enhance the flavourof foods, which would otherwise be unpalatable.


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A ew ndamental rleHealthy eating not only requires us to pay attention tothe overall quantity of nutritional elements in our aver-age daily diet, but also to pay attention to how thisintake is distributed throughout the day. It is advisable

to follow a few simple but essential suggestions:

1. DRINK PLENTy Of WATERWater is an essential component which enables our bodiesto function properly: it is important to drink even before youfeel thirsty.

2. DIsTRIbuTE fOOD INTAKE As EvENLyAs POssIbLE THROugHOuT THE DAy

Avoid consuming the majority of your total daily calorie intakein a single evening meal.

3. AvOID gOINg WITHOuT fOOD fOR LONgERTHAN THREE HOuRs AT A TIME

Besides being a cause of poor efficiency and sometimes evenillness, going without eating can lead to dangerous drops inblood sugar concentration, which alter insulin/glucagon lev-els with potentially negative consequences.

4. EAT sMALLER PORTIONs AND MORE fREQuENTLySmall and frequent meals prevent the digestive system fromoverloading and thus contribute to continued well-being. Bycontrast, heavy meals separated by long periods withoutfood result in poor efficiency and can make you feel bloated

and lethargic.5. DuRINg MEALs, AvOID EATINg ExcEssIvE

PORTIONs Of ONE TyPE Of fOODEven essential nutrients consumed in large quantities canactually be damaging. For example, excessive protein intakeduring meals can cause kidney damage.


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The riht eatin haitproteins

Reommended:

Aoid:

All types of fish (a source of goodfats). Meat from any type of animalbut only lean cuts, with all visible fat

removed. Vegetables. Egg whites (eggyolks should only be consumed occa-sionally). Low-fat yoghurt and milk.

Fatty meat, sausages, high-fat cheeses,offal.

vitamins, minerals and fibre

Fruit and vegetables, wholemeal cereals.Milk and yoghurt.

lipids

Reommended:

Aoid:

Extra-virgin olive oil, hard-shelled driedfruit (almonds, walnuts, hazel nuts), fishoil (Omega 3).

Butter, margarine, lard, fat, hydrogenatedvegetable oils.

Carbohydrates

Reommended:

Aoid:

Vegetables and cereals, preferably

unrefined, such as whole wheat flour,pasta, rice and bread. Fresh fruit.

Croissants and pastries, sweet snacks,desserts and sugary drinks.


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CHAPTER 2 - How and where to achieve daily Wellness

WHERE: Plae or a

Wellne LietleThe Wellness Lifestyle is a 360 approach to well-

being. To achieve it you need to pay attention to howyou live everywhere you go, focusing on your habits

at home, how you work in the office or the sport youpractice in your spare time. Wellness is achieved byimproving all of these aspects in your life.

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At workThe workplace is where you spend at least a third of your

day and often where you take on high physical and mentalstress. A Wellness lifestyle is essential to offset the pos-sible damage incurred by stress and inactivity that result

from day-to-day work hait.Our bodies are not designed to stay seated for hours

on end. Inatiit alo damae the od phiqebecause it reduces the amount of calories burned andtherefore increases fat deposits. Furthermore, lack of

adequate exercise reduces stamina and decreasesmuscle tone. This is notwithstanding the fact that badposture causes spinal problems such as neck and lowerback pain, the latter being most the widespread disorderamong people of working age. Damage caused by seden-tary behaviours can therefore be prevented by maintain-

in orret potre (it may also be a good idea to use anergonomic chair which maintains the physiological align-ment and curvature of the spinal column), but above all byensuring that ood intake mathe atal alorie ependi-tre, a well a eeriin to improe ardioalar

apait, mle tone and leiilit.Een at work o an ontrol ore o tre to

ahiee peae o mind. How? Here are a ew e-tion:

TAKE MAxIMuM sATIsfAcTION fROM yOuR

AcHIEvEMENTs AT WORK; KEEP A POsITIvE RELATIONsHIP

WITH yOuR cOLLEAguEs;

vIEW PRObLEM sOLvINg As A WAy OfIMPROvINg yOuRsELf;

ENsuRE yOu TAKE A LONg ENOugH LuNcH bREAKAND EAT A MODERATELy-sIzED MEAL IN RELAxEDsuRROuNDINgs, fREE fROM NOIsE ANDINTERRuPTION.


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At homeFeeling good within yourself and in the company of

others means living the Wellness philosophy to thefullest. The home is the place where we relate with ourloved ones and is therefore one of the most important

places to achieve emotional fulfilment. It goes with-out saying that the best gift for you and your familymembers is the time you spend together. Sharing thepositive and negative experiences of the day with yourfamily in peaceful surroundings - reading, playing and

exercising are activities which have much more valuethan a typical meal at a restaurant or present.

Well-ein mean takin are o or mind. Youcan slow down the aging of your intellect by exercis-ing your neurons creatively. Pursuing a wide range of

intellectual interests is the best investment to con-serve your brain power into old age. Stimulating activi-ties such as readin, plain and mi are withineveryones reach.

Even at home you can always stay physically active.

If you are short on time or cannot go to a Wellnessclub, you can set aside a little space for some free-style exercises or fitness equipment (after obtainingguidance from a qualified trainer). Getting enoughregular sleep is essential to refresh your body andyour mind. Modern lifestyles, which keep us over-stimulated in the evening and at night, alter the bodysnatural sleep-waking rhythm. This disruption caninevitably lead to serious problems, both physical andpsychological. Therefore, making time for more sleepis essential in order to be at your best the next day

and always ready to give 100%, without feeling con-stantly exhausted.


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Drin ree time: port and holidaYou can achieve Wellness by focusing your free time

and holidays on active well-being, both mentally andphysically. Sport or travelling are two excellent waysto do so.

Achieving a satisfactory level of fitness will enableyou to practice your favourite sport. Whatever activ-ity you choose - from tenni lessons and lin totrekkin and ootall - never underestimate the effortrequired and the necessity to stretch properly.

Planning a proper holiday to recharge your batteriesmeans completely freeing yourself from stress andinactivity. Some suggestions?

PLAN ITINERARIEs fOR WALKINg TOuRsTO PLAcEs Of INTEREsT;

TREAT yOuRsELf TO THERAPEuTIc AND RELAxINgTREATMENTs AT WELLNEss cENTREs OR sPAs;

bOOK A sTAy AT A cOuNTRysIDE RETREAT WHIcHOffERs sPORTs AND ExcuRsIONs.

Involving your partner, family or friends will makethe experience all the more rewarding.

Choosing accommodation where there is a Wellne

entre on the grounds or nearby, will ensure you areable to keep in shape even if you are far from your reg-ular cub, particularly if you prefer to exercise indoorsor if the weather prevents you from enjoying outdooractivities.


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ChapterChapter 3

What is exercise

and how is it done

WHAT: deinition o eerie

Knowing the basic rules and benefits of exercisingand regular physical activity can undoubtedly reapbeneficial rewards in the long-term. Increasingly, exer-cise and physical activity are treated as one and thesame thing. However, there is a big difference betweenthe two. However, there is a big difference between thetwo. Physical activity is any type of body movementproduced by muscle contraction and which burns calo-ries. Exercise is a subcategory which is measured byamount, intensity and frequency and involves certain

repeated movements which are structured to improveor maintain one or more physical components.

Aeroi atiitieAerobic activities are exercises that move large mus-

cle mass in legs, torso and arms with cyclic and repeti-tive movements. They involve moderate or light effortover sustained periods of time (at least 15 minutes).For instance some typical aeroi eerie inldewalkin, wimmin, rnnin, ro-ontr kiin and

katin. The intenit of aerobic activity is measured byheart rate. Improement from regular aerobic activityinclude reductions in adipose tissue (if accompaniedby controlled calorie intake), blood pressure and cho-lesterol and increases in general stamina and insulin

sensitivity, resulting in improved glycaemia control.


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36 CHAPTER 3 - What is exercise and how is it done.

bildin mle tone/trenth

Exercises to build muscle tone inreae eneralmle trenth in od weiht or reit-ane. This may involve the use ofand, ree weiht

(dmell and arell) or m equipment withcounterweights or hydraulic systems.

Increasing strength initially comes by improinmle ontration and then by increasing musclemass. It is not necessary to build up huge muscles

to feel the difference, but it is important to train ata high enough intensity to obtain results. In otherwords, generic training has limited benefits in thatit only helps to improve and maintain muscle tone,which is important for keeping the muscles function-

ing efficiently. By contrast, specific work on posturalmuscles is beneficial for improving overall posture.Muscles are also important because they serve asshock absorbers capable of absorbing a great deal ofstress and protecting the skeletal system and joints

from injury.Other important eneit are phioloial, h

a inreaed heart ntionalit and eiient loodirlation.


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Inreain leiilitFlexibility enables you to perform all the movements

involved in daily life with natural efficiency and ease.Flexibility is the result of elasticity of the muscle andconnective tissues, and you can achieve it by per-

forming regular trethin exercises.An inatie and edentar lietle will lead to the

proreie lo o elatiit and inreae the rik omle tear and hane in potre.

The riht phial atiit an preent thi tpe o

damae improin leiilit and orretin adpotre.


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HOW:

trainin aiIt may be several years since you've donned your

gym gear, back in the day when exercising was allabout lifting heavy weights or doing star jumps.

Physical exercise has changed considerably inrecent times, due to continued research undertakenin the sports medicine field. The secret to success liesin the ability to meare the qantit and intenito or workot, aed on or own itne leel,

and onitentl ollowin a relar eerie pro-ramme. An exercise programme which is too lightwill not create any long-lasting changes to your body,whereas an exercise programme which is too intensemay not enable you to complete your programme due

to injury or overwork.Aeroi, tone ildin and leiilit exercises arekey inredient to reaching and maintaining optimalphysical fitness.


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The omination hold e tomied and cen-tred around personal oal which might be runninga marathon, losing weight, improving posture or even

controlling a disease such as diabetes or hyperten-sion. Therefore, there is clearly no one simple solutionwhich caters for every need.

It is, however, possible to provide some idelineto tart o o.

Moderate or rigorous aerobic activity should be per-formed at least 5 times a week, muscle tone training2-3 times a week and flexibility exercises every day.


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How hold the proramme e arried ot? Foraerobic activity, measuring your heart rate is consid-ered an excellent way of evaluating the intensity ofany workout. In many ways, heart rate is equivalentto the number of revolutions that an engine makes.

It is therefore essential to monitor the heart rate toavoid creating too much stress. If we analyse exerciseover a specific period of time, we can say that just likethe RPMs of an engine (beats per minute), the heartwill beat faster or slower depending on the intensity

of the exercise.To allate the orret intenit, work out yourmaximum theoretical heart rate by subtracting yourage from 220. The correct workout intensity will bebetween 60-0% of this heart rate. Technogym wasthe first company in the world whose equipmentautomatically adjusted the intensity of the workoutbased on the pre-determined heart rate (contantPle Rate stem). This method ensures that yourbody is working at its own pace.


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If you would like to inreae or trenth andmle tone, you should be lifting weiht which willenable you to perform 5-15 repetitions before yourmuscles become tired (fewer reps produce greatergains in muscular strength, whereas more reps lead

to improved muscle tone). A programme of freestyleexercises is a little more difficult to regulate since youcannot change weights. In this case you can modifythe programme by increasing the number of repeti-tions or the difficulty level. Every movement should

be performed at the right speed and within the correctrange of movement. There are een main movementsto perform (see photo opposite), ie joint moementand two moement or tonin the toro. The five basicmovements are pushing (1-2) and pulling (3-4) with thearm held horizontally and in front and leg stretching

(5). The two torso exercises are for the abdominals(6) and the back (7).


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2

3

7

5

4

6

5-15repetitions

If you are a beginner, it is recommended that youuse isotonic machines that guide your movementsand ensure correct posture so that exercises are per-formed correctly. Once you have gained a little prac-tice you can use cable machines and free weights,

which give you more freedom of movement.You should also develop your flexibility by stretch-

ing regularly. Stretching exercises should be carriedout on each muscle group to the maximum withoutexperiencing any pain or discomfort and while breath-

ing deeply. Yoga is a valid alternative and focuses ondeveloping elasticity and fluidity of movement.

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First of all, it is important to be realistic and setyourself achievable goals. You can do this by stick-ing to the programme recommended on the basis ofyour initial fitness test. The best thing to do is speak

to your trainer who will set your starting level andthe recommended amount of time you can invest inyour programme. It is useless to set goals that canbe reached only by dedicating time or effort that youcannot commit: this will only lead to frustration and

dissatisfaction.Are you already active or are you seriously thinking

about becoming so? Congratulations! You have madethe best decision to achieve the Wellness lifestyle.

The relt: how to ahiee them


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startin ot on the riht ootStarting an exercise programme by yourself is feasi-

ble, but it does require considerable determination onyour part as well as some experience.

If you are not self-motivated, or you do not have

enough space at home for a personal gym, the bestsolution is to find a Wellness-oriented club, and thenseek the services of a trained instructor who can cre-ate a customised exercise programme for you.

We all have individual physical needs and charac-

teristics which makes it very important to select themost appropriate exercises and weight loads. Theinstructor should approach this correctly by evaluat-ing your physical fitness level and your lifestyle.

This analysis will enable the instructor to plan a

customised exercise programme which will assistyou in achieving your goals.

Last, but certainly not least, is the 'fun' factor. Behonest with yourself and try to understand what exer-cise you find most enjoyable and is more rewarding,

rather than trying to perform the exercise that deliv-ers the most promising results. Exercise will only be aregular and pleasant part of your life if you enjoy it.


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How to hooe a l that promote WellneTo help you choose the right club, you should exam-

ine the following list item by item, and base your deci-sion on these results. If in doubt, compare the facili-ties based on the requirements listed below.

The club which ticks the most boxes, is most likely thebest choice for you.

THE INsTRucTORs sHOuLD HAvE uNIvERsITyQuALIfIcATIONs;

THE cLub sHOuLD OffER A fuLL sELEcTION OfEQuIPMENT, INcLuDINg MAcHINEs fOR bOTH MuscLETONINg AND AERObIc TRAININg, AND A suITAbLE sPAcEfOR fREEsTyLE ExERcIsEs AND sTRETcHINg;

THE INsTRucTORs sHOuLD MONITOR THE MEMbERsAND MOTIvATE THEM TO REAcH THEIR gOALs;

THE cLub sHOuLD bE AbLE TO OffER THE sERvIcEsOf A PERsONAL TRAINER;

THE cLub sHOuLD OffER ITs MEMbERsHIPEDucATIONAL OPPORTuNITIEs REgARDINgTHE fuNDAMENTALs Of WELLNEss.


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PREfERAbLy THERE sHOuLD bE THE OPTIONOf A MEDIcAL ExAMINATION;

THE INsTRucTORs sHOuLD PROvIDE guIDANcETO THE MEMbERs DuRINg THEIR INITIAL sEssIONs,ExPLAININg AND DEMONsTRATINg HOW TO usE

THE EQuIPMENT;

EQuIPMENT sHOuLD bE Of A HIgH QuALITyAND WELL- KEPT;

ExERcIsE AREAs sHOuLD bE WELL-vENTILATED;

THE cLub sHOuLD OffER ADDITIONAL sERvIcEssucH As REHAbILITATION AND DIETARy ADvIcE;

THE fAcILITIEs sHOuLD bE sPOTLEss;

THE sHOWERs AND cHANgINg ROOMs sHOuLD bEsPAcIOus AND cOMfORTAbLE.

The lat piee o adie i to hooe a Wellneentre that i open earl in the mornin, during lunchtime, in the late afternoon and in the evening, so youwill have a wide range of times to choose from. Whynot take in a workout session before work or during

your lunch break?


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How to elet home eqipmentExercising at home is convenient; however, insuf-

ficient equipment often makes it impossible to per-form certain types of exercises. If you decide thathome exercise is for you, consider buying one piece of

equipment for aerobic exercise and another for weighttraining, in addition to a selection of accessories forstretching.


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ac q

Included in the cardio-fitness category are tread-mills, stationary bikes, step climbers, elliptical train-ers, cardio waves and rowing machines.

Before purchasing one of these machines, checkthe following points. The equipment should:

bE sAfE AND EAsy TO usE;

bE sTuRDy, sILENT AND sMOOTH IN MOvEMENT;

bE EQuIPPED WITH A HEART RATE sENsOR(IDEALLy A sENsOR bAND sTRAPPED TO THE cHEsT);

INcLuDE A DIsPLAy WHIcH cLEARLy INDIcATEsHEART RATE, cALORIEs buRNED, LEvEL Of EffORTAND TIME ELAPsED;

cOME suPPLIED WITH EAsy AND INTuITIvEINsTRucTIONs;

ENAbLE yOu TO PERfORM AN AccuRATE TEsT TOIDENTIfy THE MOsT APPROPRIATE EffORT LEvEL;

bE PuRcHAsED fROM A suPPLIER WHIcH PROvIDEsTEcHNIcAL cONsuLTINg OvER THE TELEPHONEOR vIA THE INTERNET ON cusTOM TRAININgPROgRAMMEs, As WELL As DIREcT cusTOMERsuPPORT IN cAsE Of TEcHNIcAL IssuEs;

cOME suPPLIED WITH A MANuAL WHIcH Is EAsyTO READ AND AvAILAbLE IN THE LOcAL LANguAgE.


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54 CHAPTER 3 - What is exercise and how is it done?

s qThe market provides many different options, varying

from sophisticated, multi-purpose machines to simplebenches for training with dumbbells and barbells. Ifyou are a beginner, it is important to know that multi-purpose machines are the easiest to use, as they guideyour movements on fixed trajectories. If you have pre-viously trained with weights, a bench with dumbbellsand barbells might be an effective economical choicefor you as they will still allow you to perform a broadrange of exercises. It is important, however, to evalu-

ate the machines with the following points in mind:

THE HEIgHT AND WORKLOAD sETTINgs sHOuLD bEEAsILy ADJusTAbLE TO suIT THE usER;

THE EQuIPMENT sHOuLD bE sOLID AND sTAbLEWHEN yOu ARE LIfTINg HEAvy WEIgHTs;

If yOu ARE usINg A MuLTI-PuRPOsE MAcHINE,THE WEIgHTs sHOuLD MOvE EAsILy, WITHOuTbEcOMINg JAMMED OR cREATINg fRIcTION;

sEATINg sHOuLD bE ERgONOMIc AND cOMfORTAbLE;

THE MANufAcTuRER sHOuLD PROvIDE TEcHNIcALcONsuLTINg OvER THE TELEPHONE OR vIA THEINTERNET ON cusTOM TRAININg PROgRAMMEsAs WELL As DIREcT cusTOMER suPPORT IN cAsEOf DEfEcTs;

THE MANuAL sHOuLD bE EAsy TO READ, AvAILAbLEIN THE LANguAgE usED WHERE IT Is PuRcHAsEDAND cOME WITH MuLTIMEDIA MATERIAL sHOWINgHOW TO usE IT cORREcTLy.

In general, avoid advertising traps which promise mira-

cles or which guarantee amazing results with just a fewminutes training per day or within the space of onlyseveral weeks.


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acc c cThere are many specific products available on the

market to help increase flexibility. Professional stretch-ing mats and special balls help you exercise safely andhave fun at the same time.

To ensure that these accessories are right for you, itis necessary to check that they:

INcLuDE MATERIALs WHIcH ARE ODOuRLEssAND INERT, ARE DEvELOPED WITH TEcHNOLOgIEsTHAT KEEP THEIR ORIgINAL sTATE INTAcT EvEN

AfTER ExTENsIvE usE; fIT yOuR bODy fRAME PERfEcTLy, INcLuDINg

yOuR sTATuRE AND WEIgHT;

ALLOW A WIDE RANgE Of POssIbILITIEs fORExERcIsINg ALL yOuR MuscLEs AND JOINTs;

ARE PRAcTIcAL AND EAsy TO TRANsPORT sOyOu cAN usE THEM ANyWHERE AND AT ANy TIME;

ARE EAsy TO usE AND cOME WITH A cLEAR MANuALcOMPLETE WITH THOROugH DEscRIPTIONs AND

ILLusTRATIONs.


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Wellne: what mth and what not

yo hae to do a lot o it-p to trim ell at.

fALsE: it is not possible to trim isolated areasof the body by doing specific exercises. You will

lose weight by increasing the number of caloriesyou burn in proportion to the amount of caloriesyou take in by eating.

yo will look like a od ilder i o e weiht.

fALsE: Lifting weights two or three times perweek, performing only one exercise for eachmuscle group and limiting overloads, cannotcause your muscles to develop. Muscle develop-ment in body builders is the result of extended,

daily weight-training sessions, performing sev-eral exercises per muscle group and using spe-cial techniques specifically to develop muscles.

viration plate help o to loe weiht.

fALsE: the increase in calorie burn derived fromthe use of vibration plates, without additionalcardiovascular exercise, is negligible. Therefore,this is not an effective way of losing weight.

yo hold drink while o eerie.

TRuE: it is extremely important to drink liquidsbefore, during and after exercise. This counter-balances the loss of fluids through perspiration

and breathing.


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You need enough water to maintain your body ata normal temperature, thereby avoiding exces-sive and potentially dangerous rises in body

temperature.

Eeriin or anthin le than an hor i awate o time.

fALsE: twenty minutes of exercise, three to four

times per week, will give you better results than onehour of sporadic exercise. The frequency and regu-larity with which you work out are more importantthan the amount of time you spend exercising.

yo hold t lipid ot o or diet to loe weiht.

fALsE: a well-balanced diet should include anappropriate amount of lipids. Lipids are a veryimportant source of energy. Not only do theyhelp the body absorb certain vitamins, they alsocontribute to the formation of certain cellularcomponents and the production of hormones. Inorder to lose weight on a permanent basis, youmust increase the amount of calories you burnoff through exercise and at the same time you

must maintain a balanced intake of calories.

freetle eerie are etter than litinweiht or in mahine.

fALsE: even when performing freestyle exercises,you are working with a weight - the weight of yourbody. The real problem is selecting the appropri-ate loads and performing movements correctlyto minimise the risk of sustaining an injury andmaximise training results.


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5

ChapterChapter 4

The benefits of

Wellness

It is by now fairly obvious that when we speak ofattaining overall Wellness, we also need to set and

maintain a few goals: achieving adequate aerobiccapacity, strong and toned muscles, flexibility, elastic-ity, an ideal body weight, a balanced diet and a healthylifestyle.

Those who adopt a Wellness lifestyle not only reach

and maintain these goals more easily, but they alsoobtain all the benefits from them, which reflect posi-tively in all aspects of their lives.

WELLNEss MEANs MORE ENERgy

WELLNEss MEANs gREATER EffIcIENcy AT WORK

WELLNEss MEANs LIvINg LONgER

WELLNEss MEANs MENTAL, PHysIcAL AND sOcIAL WELL-bEINg

The balance between mind, body and spirit that youachieve from a Wellness lifestyle translates into peaceof mind and better relationships with others.

Finding harmony within yourself is a fundamentalpart of dealing with your surroundings and the people

around you.


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60 CHAPTER 4 - The benefits of Wellness

Wellne mean more ener

One of the main advantages of adopting a Wellnesslifestyle is the feeling of being in shape and having

plenty of energy.A renewed level of fitness will help you overcome

periods of fatigue and face any situation with morestamina, whether in the workplace, at home, or duringyour spare time.


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Wellne mean reatereiien at work

The ability to make complex decisions, greater

concentration, creativity and resistance to stress:

these are just a few of the benefits you will experi-ence in the workplace once you follow the Wellness

lifestyle.


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Wellne mean liin loner

Wellne mean or preent and tre health. Inaddition to its tangible benefits, Wellness also produc-

es some intangible benefits for our body systems andmajor organs, enabling us to maintain our full physicaland mental capacities for longer and thereby creatingthe foundation for an enjoyable and active old age.


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Wellne mean mental,phial and oial well-ein

The psychological benefits derived from a Well-ness lifestyle include having a better temperament

and disposition. Striking a balance and being in har-mony with yourself are the keys to having a goodrapport with your surroundings and the people withwhom you come into contact.


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Ten tep ide to Wellne

DEDIcATE 30 MINuTEs A DAy EvERy DAy,If POssIbLE, TO MODERATE, cONTINuOus ExERcIsE

INcLuDE REguLAR ExERcIsEs fOR MuscuLARsTRENgTH AND fLExIbILITy IN yOuRfITNEss ROuTINE

WALK OR cycLE INsTEAD Of usINg PAssIvE MEANsOf TRANsPORT (cAR, MOTORbIKE, LIfTs)

EAT 5 sMALL, NuTRITIONALLy bALANcED MEALsEAcH DAy, vARyINg yOuR cHOIcE Of fOODs AsMucH As POssIbLE AND cHOOsINg fREsH,NATuRAL PRODucE

MAKE suRE yOu gET ENOugH sLEEP EvERy NIgHTTO fuLLy REcHARgE yOuRsELf PHysIcALLyAND MENTALLy

MOTIvATE yOuRsELf cONsTANTLy, sETTINgyOuRsELf NEW gOALs TO AcHIEvE

DEDIcATE TIME TO yOuR LOvED ONEs ANDHObbIEs, cuLTIvATINg A WIDE RANgE Of INTEREsTs

sPEND As MucH TIME As POssIbLE INPOLLuTION-fREE ENvIRONMENTs, fINDINgTIME TO gET bAcK TO NATuRE IN THE gREAT

OuTDOORs

DO NOT sMOKE AND DO NOT TAKE subsTANcEsWHIcH cAN cOMPROMIsE, EvEN ONLyTEMPORARILy, yOuR PREsENcE Of MINDAND fuLL sELf-cONTROL

ALWAys TRy TO TAKE A POsITIvE ATTITuDE,REMEMbER TO sMILE As OfTEN As POssIbLE!

To sum up:Wellness in brief


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Tehnom, whih wa onded in 1983,

i a world leader in the dein and prodtion

o innoatie oltion that help people

ahiee Wellne inolin themin phial atiit.


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How to ind ot more aot Wellne

www.tehnom.omThe Technogym website is a journey through Well-

ness. It contains a dedicated section with articlesabout subjects including fitness, diet and lifestyle.

If you register on the site, you will receive a fasci-nating newsletter which is emailed directly to you,ensuring that you will always be kept informed ofdevelopments in the world of Technogym.

Guida Well Uk

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