Cascade CMX Pro, Руководство пользователя

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GENERAL EXERCISE GUIDELINES GENERAL EXERCISE GUIDELINES GENERAL EXERCISE GUIDELINES GENERAL EXERCISE GUIDELINES
A general exercise program for achieving and maintaining
flexibility should adhere to the following guidelines:
Frequency Daily
Intensity To a position of mild discomfort
Duration 10-30 seconds for each stretch
Repetitions 2-6 for each stretch
Type Static, with a major emphasis on the low back and
hamstrings area because of the high prevalence of
low-back pain syndrome in our society
Exercise Principles 1
The American College of Sports Medicine has developed a
position paper concerning exercise programs for healthy adults
and the need for guidelines. The following recommendations
concern the quantity and quality of (exercise) training for
developing and maintaining cardiovascular fitness in a healthy
adult:
Frequency 3-5 days per week
Intensity 50% - 85% of maximum oxygen uptake
(VO
2
max)
Duration 20 to 60 minutes of continuous aerobic
activity
Mode of Activity Any activity that uses the large muscle
groups, that can be maintained continuously,
and is rhythmical and aerobic in nature
Rate of Progression
Initial Conditions 4-6 weeks: low end intensity
(40% - 60% VO
2
max)
Improvement
Stage
6 weeks to 6 months: moderate intensity,
moderate duration
1
Some of the material contained in this section was adapted
from “The StairMaster® Fitness Handbook, 2nd Ed”, by James
A.Peterson and Cedric X. Bryant (editors), Sagamore Publishing,
1995.