Hoist Fitness LeMond ELITE L-15900, Руководство пользователя, Страница: 24 / 48

24
GENERAL EXERCISE GUIDELINES
SETTING A GOAL
The first step to a successful exercise program is to set realistic goals and objectives. Do you want an
exercise program that is geared to build muscle, maintain muscle tone, increase aerobic capacity, or
lose weight? In order to ensure that you fully receive all the benefits of a sound exercise program, you
need to first identify the existence (if any) of risk factors that may influence the design of your exercise
program. Based upon a comprehensive analysis of your personal exercise needs and interests, you
should then develop (or have developed for you by a competent or trained professional) an individual-
ized program of exercise that is enjoyable, easy, and yet challenging. Your greatest health benefit will
come from a lifestyle change that encourages a lifetime of physical activity.
One way to guarantee success in reaching your goal is to eat correctly. A well-rounded diet provides the
proteins, carbohydrates, fats, vitamins, minerals, and water necessary for good health. If you are unsure
of your dietary needs, seek the advise of your physician, an exercise professional, or visit your local book-
store for more information on nutrition.
FLEXIBILITY TRAINING*
Achieving and maintaining an adequate range of motion should always be objectives of a comprehen-
sive exercise program. The warm-up phase of your exercise session should include some type of light
warm-up activity to increase both your heart rate and your body temperature, which is then followed by
flexibility exercises that are specifically designed to stretch the musculature around your body’s major
skeletal joints. Attempting to stretch a cold muscle can be dangerous to the soft tissues surrounding the
muscle. No matter how controlled the movement, forcing a muscle through a full range of motion (and
beyond) without appropriately warming up is both unsafe and counterproductive.
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.
GENERAL EXERCISE GUIDELINES