83
CARDIOVASCULAR CONDITIONING
Exercise that challenges the heart is a simple part of an
exercise program – almost anyone can walk, run, tread-
mill, climb steps, or bike. But, creating a progressive,
time efficient and results oriented cardio program takes
a little planning. A properly designed and consistently
performed cardiovascular training program is an essen-
tial part of your program if you want to improve your
health and lose weight, or maintain a healthy lifestyle.
Training Aerobically
Aerobic exercise is the key to building a stronger heart
and can reduce your chances of heart disease, as well
as burn lots of fat and calories. Aerobic exercise is any
activity that you can keep at for several minutes or
longer and increases your heart rate. Activities that have
the potential to condition the heart typically involve the
large muscles of the hips, thighs, and buttocks.
Examples include walking, hiking, jogging, running,
cycling, in-line skating, swimming, cross-country skiing,
and stair stepping.
Benefits of Aerobic Training
Health benefits of aerobic exercise include the
following:
1.
A stronger and healthier heart.
2.
Increased HDL. This “good” cholesterol helps keep
your arteries unplugged and healthy.
3.
Decreased total cholesterol. This is the debris in
your blood that can clog your arteries.
4.
Reduced blood pressure. Even moderate
exercise can help.
5.
Reduced risk for heart attack and stroke.
6.
Decreased body fat and an ability to help you
reach your desirable weight. You’ll become a
better fat-burner and burn a lot of calories
every session.
7.
Decreased risk for diabetes.
8.
Reduced feelings of anxiety, tension, and
depression.
9.
Improved sleep.
10.
Higher levels of energy. Efficient delivery and
use of blood and oxygen is the key to increased
vigor and performance.
Warming Up And Cooling Down
Warming up and cooling down are essential to a
balanced and safe exercise program. A proper
warm-up and cool down can:
• Make your workouts safe and easier to do,
• Limit the risk of unnecessary stress on your heart,
• Get you ready for your activity,
• Improve your stamina and endurance (you won’t
tire as quickly),
• Decrease your risk for injury,
• Increase enjoyment of your workouts, and
• Help you stick with your health and fitness
program.
Warm-Up
To prevent injury and maximize performance, we
recommend that each workout period should start with
a warm-up. Your warm-up should gently prepare your
muscles for the coming exertion. Start by doing 5 to 10
minutes of gentle exercise that gradually increases your
heart rate and loosens up your muscles. Your warm-up
exercise should be aerobic in nature and only require
an easy, unforged range of motion. This should be
followed by 5 to 10 minutes of stretching. Refer to the
stretches found on pages 40 and 41 of this manual.
Never push yourself beyond a point of gentle tension
or strain. Keep your movements gentle, rhythmic
and controlled.
Cool Down and Stretching
Your workout should be followed by a cool down.
The cool down should consist of 5 to 10 minutes of
slow walking followed by stretching. Refer to the
stretches found on pages 40 and 41 of this manual.
Never push yourself beyond a point of gentle tension
or strain. Keep your movements gentle, rhythmic and
controlled.
6
INTRODUCTION
Congratulations!
Congratulations on your purchase of the Bio Force
®
Sport System! You've just taken an important step
toward your lifelong fitness goals. Whether that means building a strong defined chest, lean sexy legs
or total body sculpting, the Bio Force
®
Sport System can help you get the results you desire.
The Bio Force
®
Sport exerciser is a solid piece of equipment that uses nitrogen-charged cylinders to
give you resistance through an exercise’s entire range of motion. With over one hundred body shaping
exercises, you have everything you need to start your own total body workout program. The Bio Force
®
Sport exerciser allows you to tone and firm the major muscle groups of your upper and lower body. This
is vital for everyone – regardless of age, sex, or fitness level.
To help you get started, we have included this thorough Owner’s Manual. It includes Eric Lichter’s
“8 Week Body Transformation Plan,” descriptions of all of the Bio Force
®
exercises and an aerobic
workout guide. You also have Eric’s Instructional Video which features tips on proper form and technique
and a Healthy Eating Plan Booklet. These tools will give you a core group of exercises, and workout and
nutrition plans to help you get results.
Be sure to read through this Owner’s Manual carefully.
If, during the course of using your system, you have any questions about the program, please contact
your local distributor. As always, you have our personal assurance that we want your complete
satisfaction. After all, your success is our success too!
IMPORTANT: This owner’s manual is the authoritative source of information about your
Bio Force
®
Sport exerciser. Please read it carefully and follow all the instructions.
Summary of Contents for Bio Force 3842
Page 1: ...11 06 12 INTL Item No 3842...
