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The Power Gym
Body Fat & Weight Loss Concept
The Power Gym offers the best way to accomplish weight loss, especially a reduction in body fat,
by combining resistance training with cardiovascular exercise because metabolic rate is sustained
for longer periods of time and energ y.
Body composition is an important component of health-related fitness. Good body composition
results from aerobic activity, strength training, and proper diet. Your every day calorie balance will
d e t e rmine whether you will gain or lose weight from day to day.
Calorie balance refers to the diff e rence between the calories you take in from food and your
calorie expenditure, or the amount of energy you put out in daily activities, work or exerc i s e .
It is important to begin a weight loss program that incorporates diet and exercise. Body weight
is lost when calorie expenditure exceeds intake from food or when calorie intake is less than
calorie expenditure during work or exercise. It is a known physiological fact that one pound of fat
is equal to 3,500 calories of energ y. Although a shift in calorie balance will be accompanied by
changes in body weight, how your body loses weight varies depending on the type of weight loss pro-
gram you undert a k e .
For example, low calorie diets without proper exercise can cause a substantial loss of water and
lean body tissue such as muscle. In contrast, a Power Gym exercise routine, including a balanced
diet, results in a weight loss of the fat stores you would like to get rid of. Resistance training, helps
you add muscle mass, and since muscle cells are more active than fat cells you burn more calories
per day even when you are sleeping. The cross-training Power Gym workout sustains aerobic activ-
ities that use large muscle groups and will cause the greatest energy expenditure to maximize
weight loss.
The Power Gym
Workout Tips
The ABC’s of a Balanced Wo r k o u t
To achieve balance, all of your home workouts should include these phases:
A . Wa rm - u p
B . A e robic, resistance, and flexibility ro u t i n e
C . C o o l - d o w n
The secret is to know when you are pushing too much or too little. Monitoring your heart rate
tells you how much to exercise and when to re s t .
A . Wa rm - u p
A good warm-up will help you perf o rm better and will decrease the aches and pains most
people experience. The warm-up pre p a res your muscles for exercise and allows your
oxygen to ready itself for what is to come. This usually takes about 5 to 10 minutes, or until
your heart rate reaches about 50 to 60 percent of maximum. You can accomplish
this by using The Power Gym in the stepping mode with the dual resistance cylinder
adjusted to a lower number setting.
B . A e robic, Resistance and Flexibility Exerc i s e
Vi g o rous aerobic exercise is the core of your workout program. Exercise must be intense
enough to raise your heart rate into your target zone, usually between 70 and 80 percent of
maximum. You should be periodically checking your heart rate to guarantee maximum
results. Exercising with a heart rate monitor provides constant visible feedback as to your
h e a rt rate while exercising and allows you to stay within your selected target heart
rate zone. To reach your target heart rate raise your adjustable dial to a higher number
while stepping.
In addition to aerobic exercise, perf o rm a minimum of 8 to 10 resistance exercises with the
resistance bands. Be sure to vary your exercise selection so that all the main muscle gro u p s
a re worked. At least 8 to 12 repetitions should be completed during each session. You can
choose from a variety of over 30 diff e rent Power Gym exercises that can be done as
c ross-training aerobic and resistance workout.
Flexibility is the process of loosening up muscles, tendons, and ligaments. Done pro p e r l y,
s t retching can dramatically reduce your risk of injury, as your body stru c t u res become
loose, mobile, and flexible. Be sure to hold each stretch for at least 30-60 seconds - it’s the
holding that accomplishes the stretching and loosening of the muscles and joints there b y
i n c reasing your range of motion.
C . C o o l - d o w n
The cool-down enables your body’s cardiovascular system to gradually re t u rn to norm a l ,
p referably over a 5 to 10 minute period. During each cool down period don’t perf o rm any
resistance exercises and lower the setting on the stepping ro u t i n e .
Bringing your workout to an abrupt halt can cause lightheadedness because blood will pool
in your legs if you stop working abru p t l y. When your heart rate has re t u rned to below 60
p e rcent of maximum, you can stop exerc i s i n g .
Always keep in mind that warm-up, cool-down, and flexibility are as important as the
activity phase. All can prevent common injuries.
Содержание Power Gym
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