Schwinn 438 - Manual (Page 54)

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but certainly the easiest one to incorporate into our daily lives because it can be
done anywhere and almost at any time.
To maintain your fl exibility, you simply need to stretch. This could be as simple
as reaching for your toes, or reaching overhead when you wake up in the
morning. Or maybe you enjoy it so much that you would be interested in trying
the Nautilus
® yoga workout video. You can even incorporate stretching into your
strength training workouts by stretching the muscles you have used immediately
after you have completed your exercise set.
Like cardiovascular training, it is recommended that you stretch every day.
However, you do not need to create a formalized program. You can simply make
sure that you stretch your major muscle groups throughout the day. Make sure
you include your thighs, calves, hamstrings, back, chest, neck and shoulders.
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 fi tness program will also include a good nutrition
component. Good nutrition is likely the most important factor in maintaining 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 defi cit” 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 two pounds 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 four food groups will
ensure that you obtain the nutrients needed for your body to function at optimal