Bedienungsanleitung Schwinn 126 Upright Bike (Seite 29 von 40) (Englisch)

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Do what feels good, but also remember to mix it up. Don’t just do traditional

“reach and hold” stretches. Also, try gently moving through a range of motion

that is comfortable to you. For example, you don’t have to stretch your neck

simply by pulling on your head with your hand. You can also just rotate the

neck slowly around and look side to side.

NUTRITION

Of course, every good health and fitness program will also include a good

nutrition component. Good nutrition is likely the most important factor in main

taining ideal body weight and managing weight loss.

There are a variety of schools of thought regarding which nutrition program,

diet or eating plan is best. While we do not promote or endorse any particular

one, here are some things to consider that will help you get on the road to a

healthy diet:

Understand Caloric Balance.

How many Calories you intake, and how many

Calories you burn off will determine whether you will gain or lose weight day

to day. It is impossible to achieve weight loss without some sort of “Caloric

deficit” that can be obtained through cutting Calories, or burning off more than

you take in. The wisest approach is to do a little of both – cutting Calories and

exercising. It is the only proven long-term weight management program

that is successful. You should ensure that you are consuming at least 1,200

Calories per day total. A total weight loss of no more than 2 lbs. per week is

recommended for long-term weight management.

Eat a variety of foods. Regardless of your eating plan, you should be sure

to include a variety of foods in your diet, maximizing your intake of fruits and

vegetables whenever possible. Colorful meals and snacks that are divided

amongst the 4 food groups will ensure that you obtain the nutrients needed

for your body to function at optimal levels. Any diet that focuses on just one

food group source or processed foods can be unhealthy in the long run, and

should be avoided. Don’t focus too much on any particular meal or snack, but

rather on your overall intake of a variety of different foods during any given

day.

Drink water. Our bodies are made up of over 70% water, and most of us

don’t drink enough. Carry water with you everywhere you go, and drink as

often as you can. This helps the body function at optimum levels, and can sig

nificantly help with weight management.

Eat more often and be mindful of your portions. Research has shown that

it can be helpful to eat smaller meals more often versus 3 larger meals a day

if you are looking to promote healthy weight maintenance or weight loss. And

we have discovered that many portions we eat are much larger than neces

sary, and can be laden with Calories. So, try snacking more and not eating so

many large meals, and share your snacks or food with others (or break your

portions in half) to help manage your Caloric intake.

FITNESS GUIDE

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