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GENERAL
GENERAL
EXERCISE GUIDELINES
EXERCISE DURATION
A common question asked is, “how much exercise do I need?” We recommend
following the guidelines set up by the American College of Sports Medicine (ACSM)
for healthy aerobic activity.
• Exercise three to five days per week.
• Warm up for five to 10 minutes before aerobic activity.
• Maintain your exercise activity for 30 to 45 minutes.
• Gradually decrease the intensity of your workout, then stretch to cool down
during the last five to 10 minutes.
If weight loss is a major goal, participate in your aerobic activity at least 30 minutes
for five days each week.
EXERCISE INTENSITY
The next question asked is, “how hard do I need to work out?” To reap the most
cardiovascular benefits from your workout, it is necessary to exercise within a
recommended intensity range. We recommend monitoring your exercise heart rate to
measure exercise intensity.
DEVELOPING A FITNESS PROGRAM
By purchasing this piece of VISION FITNESS exercise equipment, you have made
a commitment to exercise and now have the convenience of exercising in your own
home. Your new equipment offers the flexibility to exercise at whatever time suits
you best. It will be easier to maintain a consistent exercise program that will help you
achieve your fitness goals.
ACHIEVING YOUR FITNESS GOALS
An important step in developing a long-term fitness program is to determine your goals.
Is your primary goal to lose weight? Improve muscle tone? Relieve stress? Prepare
for the spring racing schedule? Knowing what your goals are will help you develop
a more successful exercise program. If possible, try to define your personal goals
in precise, measurable terms over specific periods of time. Examples of these goals
might include:
• Decrease your waistline by two inches over the next two months.
• Run the local 5K race this summer.
• Get 30 minutes of cardiovascular exercise at least five days per week.
• Improve your race time by two minutes over the next year.
•
Move from walking a mile to jogging a mile within the next three months.
The more specific the goal, the easier it will be to track your progress. If your goals are
long-term, divide them into monthly and weekly segments. Long-term goals can lose
some of the motivational benefits. Short-term goals are easier to achieve and will allow
you to see the progress you are making. Every time you reach a goal, it is important
to set a new goal. This will lead to a healthier lifestyle and will provide the motivation
that you will need to move forward.
TRACK YOUR PROGRESS
Now that you have set your exercise goals, it is time to write them down and make
an exercise schedule that will help you achieve them. By keeping a fitness diary, you
will stay motivated and know where you are in terms of reaching your goals. As time
goes on, you will be able to look back with pride to see how far you’ve come. For your
convenience, we have included exercise log sheets in the wellness tools section of our
website at www.visionfitness.com.
Summary of Contents for S7200HRT
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