WEIGHT CONTROL AND EXERCISE
Weight control follows simple principles. If you eat more
calories than you burn, then you will gain weight. If you burn
more calories than you consume, you will lose weight.
When a person consumes more calories than are required for
basic bodily functions and activities, these excess calories are
converted into fat and stored. A person then gains unwanted
weight. Approximately 3500 excess calories will result in a gain
of one pound of fat. If an individual exercises and burns up
3500 more calories than he/she eats, the individual will lose
one pound of fat.
Even if the sole aim of exercise is to lose weight, you must
determine and keep track of your heart rate so as not to
exceed the desired heart rate. In order for an individual to
lose weight, he/she must expend calories more than than he/she
consumes. If you burn off 250 calories per day more than you
consume, you should lose about one pound of fat every two
weeks. If in addition to exercise you reduce your calorie intake
by 250 calories per day, then you should lose one pound of fat
every week. Thus by properly exercising and watching calorie
consumption, you should be able to control weight effectively.
Reducing calorie intake and increasing the amount of exercise
you perform will create the healthiest and most effective
recipe for becoming and staying trim. Diet alone will not firm
muscles. By combining diet with physical activity, body fat
should diminish while muscular strength and endurance should
be improved.
The total energy cost of physical activity is expressed in
several ways with calories per hour being the most familiar to
the majority of people.
The calories expended on a rower or an exercise cycle are
independent of a person's weight since the person is sitting on
the unit. Calories that are lost during activities in which a
person walks or runs are dependent of the weight of the
individual since the person is actually carrying and moving
his/her weight.
In general, when we are at rest, our bodies burn
approximately 70 calories per hour just to keep the heart
pumping, lungs operating, mind working, and organs
functioning. As the level of activity is increased, more calories
are burned.
To be most effective to be free from stress and strain, exercise
of any type must be progressive in nature, with the starting
point geared to your age and present condition. The level of effort
should be gradually increased to reach an appropriate level of
fitness over tiring. This progressive principle is conveniently
incorporated in the unit with exercise resistance being governed
by the tension setting of the unit.
EXERCISE SHOULD BE PROGRESSIVE
RECOMMENDED EXERCISE PROGRAMME
Physical fitness is a prelude to good health. Walking and
jogging provide one of the best means of getting and staying in
shape. Doctors have established that good blood circulation
and a predetermined heart rate are essentials of good health.
Check with your doctor for a rate suitable for you.
To be most effective, use your exercise machine on a regular
basis: see chart on Page 11
Try to start slowly, make steady progress and remember not
to strain your body. Stop at the first indication of fatigue or
soreness and rest for a while. As you achieve improved
physical condition you will be able to exercise longer. More
benefits can be achieved through a slow continuous building
process than by an inconsistent sporadic use of the product.
Take it easy, have fun, and you will enjoy getting in shape.
PHYSICAL FITNESS PROGRAMME
You can design a programme to meet your needs and current
physical condition. Every execise session should consist of 1)
warm-up period. 2) exercise period. 3) a cool down period. A
typical programme could consist of warming up with slight
resistance on the unit and exercising at a comfortable steady
pace. You could then begin your "Exercise Period" at the
resistance level and speed to suit your needs. You could
conclude your exercise by reducing the resistance level and
speed for several minutes for the cool down period.
To be effective, an exercise prgramme must be done on a
continuing basis at least three times per week and preferably
five time a week.
NOTE: Remember to start out slow and easy and work your
way up to the fitness level you desire. The best feature of your
exercise unit is the fact that it is available to you regardless of
the weather or time of day. Daily exercise can be done any
time of the day that is most convenient to user, with the
following exceptions:
Do not use exerciser one hour before going to bed, as
exercise may keep you awake.
Exercise should be stopped if any of the following happens:
nausea, trembling, extreme shortness of breath, throbbing
head or pain in chest. You doctor should be called
immediately if these or other symptoms of discomfort
continue.
Exercising Information
Page 12
Folding Manual Treadmill
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