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Fotos und technische Daten Schwinn 123 |
Anleitung Zusammenfassung
And there is the comfort and safety factor. Who wants to walk or run outside when it is dark or is raining? Or try to ride a bike in the middle of heavy traffic? With your home exercise equipment, you can exercise in the comfort and security of your air- conditioned home. Privacy and cleanliness are also important. Now you can exercise without feeling rushed or that anyone is looking at you (which is great if you are embarrassed about carrying around a few extra pounds). No more sharing sweaty equipment, or wondering if you will catch athlete’s foot in the health club shower. The biggest advantage, however, may simply be the time factor. With work schedules ever-changing and busy family obligations, a home gym offers the benefit of being able to work out when it is most convenient for you. No classes to time your schedule around, or peak times to avoid. This is especially convenient if you have children at home. It couldn’t be easier! FITNESS 30 11:49 PM Page 30 Nautilus OM 123/223 08/17/2004 STEPS TO GETTING STARTED Once you have made the commitment to start exercising at home, here are some suggestions that may help you stay motivated. The first step is the most difficult. Any new habit is difficult to establish at first, but it can be done. Be patient, and plan to start slow and easy. Less is more when you are first starting out … don’t overdo it! Get a physical exam. If you have been inactive for several years or new to an exercise program, be sure to ask your doctor before beginning any exercise program. Especially if you are over 30, have health problems or have a history of heart disease in your family. Plan for your home fitness center. Set aside an area or a room in your house or apartment that is exclusively for fitness, and make sure that it is as comfortable as possible, so you’ll enjoy using it. If you like music, watching television or looking outside while exercising, make sure these things are accessible. Remember, if you don’t enjoy the space you are exercising in, you won’t be motivated to continue your program. Find an exercise buddy. Research has shown that starting an exercise program with someone can increase your chances of sticking to it. If you have a buddy that is also starting a program, you can encourage, motivate and challenge each other. Make fitness a part of your schedule. Include it in your daily planner just as you would any other appointment. Plan ahead for the week so that you can be sure to fit it in. Even if you are pressed for time one day, a little exercise is better than none at all. Do what you can to fit it in, even if you have less time than you hoped for. Use positive affirmations. Affirmations will help you program your subconscious to accept new beliefs. Saying to yourself a couple of times a day, “I am living a healthier lifestyle by exercising several times per week at home,” can help you stay on track. Set goals. Setting goals can be helpful in keeping you motivated, but remember to keep them realistic. Short-term and long-term goals can make this easier. How many days do you want to exercise this week? How many workouts would you like to have done in 90 days or a year? 31 FITNESS GUIDE Nautilus OM 123/223 08/17/2004 11:49 PM Page 31 COMPONENTS OF FITNESS Over the past 25 years, many people have focused on walking, running, cycling, swimming and other types of aerobic activity as their only means of exercise. However, we have learned that two other components of fitness are just as important. These other two components are muscle strength and flexibility. So in addition to having a strong heart and lungs, we also need to be able to pick up a full bag of groceries and tie our shoes without having to sit down. When developing your home fitness program, it is only appropriate that you develop all three components in order to achieve balanced overall fitness. Let’s take a look at all three components: Cardiovascular fitness is training the heart and lungs to be stronger and deliver more oxygen throughout your body with less effort. It can help reduce the risk of heart disease, and help you manage your weight. It is the cornerstone of fitness, and can be achieved in many ways such as walking or running on the treadmill or outdoors, climbing stairs, cycling, or using a StairMaster® or swimming in the pool or ocean. For many years, it was suggested that moderate level cardiovascular activity (activities that make you sweat and breathe and a moderate pace) should be done 3 – 4 days a week for 15 – 45 minutes at a time. It is now recommended that you attempt to do some cardiovascular activity EVERY day, if possible. The good news is that the cardiovascular activity does not need to be moderately intensive everyday, nor does it need to be sustained for 15 – 45 minutes at a time. So while it is ideal to challenge your heart and lungs by doing something like a strong power walk every other day for 15 – 45 minutes, it is more important to make sure you do at least a litt...
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