Stairmaster 4100PT, Руководство пользователя

Страница: 20 / 34

- 20 -
Exercise guidelines
For Healthy Aerobic Activity
As published by the American College of Sports Medicine
Fitness Goals:
An Important step in developing fitness program is setting
your individual fitness goals. Some common exercise goals include:
•
Weight loss
•
Improve body tone and muscular strength
•
Increase energy
•
Increase cardiovascular endurance
•
Reduce stress
The more specific and measurable your goals, the easier it will be to track
your progress. If you have very long-term goals, break them down into
smaller short-term goals to make them easier to achieve. Success breads
success! One of our goals at StairMaster is to help you succeed in
achieving your fitness goals!
Frequency:
Exercise 3 to 5 days each week.
Warm up
:
5 to 10 minutes before aerobic activity. When exercising, your
body needs more oxygen to fuel your muscles. This increase demand for
oxygen is what causes your heart rate, breathing rate and blood flow to
increase. Your warm-up activity should be progressive and involve all the
muscles you plan to use during your workout. A warm up should involve a
very gradual increase in intensity and range of motion. Your overall
fitness and type of workout will help determine the length of your warm-up,
5-10 minutes is normally recommended. Your warm-up should leave you with
a slightly increased heart and breathing rate but should not leave you
feeling fatigued.
Duration:
Maintain your exercise intensity for 30-45 minutes. If weight
loss is a major goal, recommendations are to maintain at least 30 minutes 5
days a week.
Cool Down
:
Gradually decrease the intensity of your workout, The
opposite of the warm up is what is accomplished during the cool down. Your
muscles have been consuming large quantities of oxygen and a gradual
decrease in your intensity if best for your body. Again, the type of workout
and overall fitness will determine the length of your cool down but 5-10
minutes is recommended. The goal of the cool down is to gradually
decrease intensity and range of motion the same muscles used during your
workout. This will allow your heart and breathing rate to return to near
normal levels gradually. then stretch to cool down during the last 5 to
10 minutes.