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Nautilus® Commercial Series Bike Owner’s Manual
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?
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 a 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 using a Nautilus bike,
walking or running on the treadmill or outdoors, climbing stairs, cycling, using a StairMaster® stepper 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 little bit of cardiovascular
activity every day, even if you don’t do it for very long or very intensely.
EXERCISE & FITNESS GUIDELINES