Bedienungsanleitung Schwinn 102 Upright Bike (Seite 23 von 29) (Englisch)

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GUIDELINES

IDENTIFYING YOUR BALANCED FITNESS GOALS

Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion

athlete training for the Olympic Games.

An appropriate warm-up and cool-down, which would also include flexibility exercises, is also

recommended. While many of you will need to train with more mileage and at a greater intensity to race

competitively, the important factor to remember for most people is that if they follow the ACSM guidelines

of physical activity they will attain increased physical and health benefits at the lowest risk. Below is a table

outlining the guidelines (Table 1.1).

The ACSM guidelines, if followed, can result in permanent lifestyle changes for most individuals. The good

news is that, with the right approach, exercising at home can and should be pleasant. You can combine strength

training, aerobic exercise and flexibility activities that you enjoy and gain valuable health benefits.

Strength Training Aerobic Exercise Stretching

Frequency 2 to 3 times/week 3 to 5 times/week 3 to 6 times/week

Intensity 8-12 reps 60-90% of "easy" max HR

feeling until fatigue

Stretch Time 20-40 minutes 20-60 minutes 10 minutes

Type 10 exercises any rhythmical 10 stretches

activity

 Flexibility

To be in total balance it is important to be flexible. While not part of the ACSM guidelines, flexibility is

important for you to perform tasks that require reaching, twisting and turning your body. Hip flexibility, for

example, is important to preventing lower back pain.

 Exercise and Body Composition

Body composition is an important component of health-related fitness. Good body composition results

from aerobic activity, strength training and proper diet.

Your everyday caloric balance will determine whether you will gain or lose weight from day-to-day. Caloric

balance refers to the difference between the calories you take in from food eaten and caloric expenditure or

the amount of energy you put out in daily activities, work or exercise.

Body weight is lost when caloric expenditure exceeds caloric intake or when caloric intake is less than

caloric expenditure. It is a known physiological fact that one pound of fat is equal to 3500 calories of energy.

Though it is predictable that shifts in caloric balance will be accompanied by changes in body weight, how

your body loses weight varies on the various programs you may undertake to lose weight. For example,

low calorie diets cause a substantial loss of water and lean body tissue, such as muscle. In contrast, an

exercise-induced negative caloric balance results in a weight loss of primarily fat stores. If you were to

add a resistant training component to your program, you may also see a slight increase in weight due to

a gain in muscle mass, while an aerobic based program usually results in a maintenance of muscle mass.

While both approaches to weight loss are effective, aerobic activity is found to be very effective because

metabolism stays sustained for longer periods of time and energy. Expenditure is greater with activities

that use large muscle groups such as walking, cycling, cross-county skiing, etc.

Follow these guidelines when engaging in a weight loss program that

combines exercise and caloric restriction:

• Ensure that you are consuming at least 1,200 calories per day in a balanced diet. You need to consume

calories for everyday bodily, healthy functions.

• You should not exceed more than a 500 to 1,000 calories per day negative caloric balance, combining both

caloric restriction and exercise. This will result in a gradual weight loss, without a loss of lean body weight

(muscle). You should not lose more than 2 pounds per week on a diet.

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Schwinn 102 Upright Bike Seite 23

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