Schwinn 418P User Manual

Page 13

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aried training in all three of these zones will add to increased levels of

fitness and improved performance and add more energy to your life. "Most

training programs use a combination of training intensities to increase

performance capacity

," according to J. T

. Kearney

, Ph.D., Senior Exercise

Physiologist at the U. S. Olympic T

raining Center in Colorado Springs. Kearney

suggests that it is important for individuals to monitor intensity

. "There are

many dif

ferent ways to monitor training but monitoring heart rate response is

the simplest, most convenient and least expensive physiological method for

monitoring training," Kearney says.

Predicted T

arget Hear

t Rate Zones for Different Ages


Maximum Predicted

Aerobic T


Heart Rate

Zone: 60-85 %




























After several weeks of "aerobic conditioning," certain changes become

apparent. What was a barely attainable level of exercise before, now becomes

quite easy

. Whereas cycling or running at a certain pace or speed may have

previously caused your heart rate to go up to 135 beats per minute, that pace

can now be achieved at a lower heart rate. In short, your heart is becoming


, larger and more ef

ficient, and your body is able to do the same work

with less stain.

Regardless of your maximum average heart rate or your target heart rate,

you should consult with your physician or with a sports medical expert to

establish, with precision, the rates that are right for you, your age and your

medical and physical condition. This is especially important if you are over the

age of 35, been sedentary for several years, overweight or have a history of

heart disease in your family


Beating The Dropout Odds: Jump Star

t Y

our F

itness Program


ou already know you need to exercise. And you're probably trying –

at least a little. But let's get serious: If you don't add regular exercise to your

life, you're missing out on a sure bet. This is one area where medical research

all points in the same direction.

"Starting to exercise is comparable, from a health benefit standpoint, to

quitting smoking," says the recently released Surgeon's General Report on

Physical Activity and Health.

sum up the recent repor


Regular physical activity of

fers substantial improvements in health and well-

being for the majority of Americans.

If you exercise regularly

, the reports show

, you'll reduce your risk of heart

attack, cancer

, diabetes, high blood pressure, osteoporosis, and even the

common cold.

Regular exercise, regardless of the intensity

, can help you

control stress, sleep problems, and depression.

But even with all this evidence, only 22 percent of Americans engage in

exercise for 20 minutes a day

. And even among individuals who begin

exercise programs, the dropout rate is about 50 percent. So if the Surgeon

General's findings are not convincing evidence enough to keep most us

exercising on a consistent basis, what is?

Scientists are finding that the process of beginning, increasing and

ultimately sticking to an exercise program is a combination of two elements:

finding the right incentives and building a habit. And, as we will see, these

two motivational factors are connected, but distinct.

Focusing on the positive is one of the best incentives to exercise. A


looking at exercise as a way to fix something that's wrong with your body


Instead, focus on your successes. Pat yourself on the back each time you've

made it though a workout. Thrive on the energy that exercising gives you.

Reward yourself with a dinner out, after you have reached a certain weight

loss goal, or buy yourself a new workout outfit. W

ith these rewards, you'll

go back for more, and your body will show results.

Don't view exercise as punishment. Don't look at exercise as something that

has to be tackled because you are out of shape. Think of exercise as an

investment in your health, your physical looks and your mental outlook. As you

run, walk or lift weights, concentrate on the positive energy being generated

within your body and the renewed sense of life and wellness you feel.

The basics of any fitness program are planning and setting goals. Goal setting

and formulating a plan are the most clear ways of establishing a consistent

program of exercise; they are also a powerful form of direction and




ke s

ome time to think about what will help you begin your


program. W

rite these down in your daily planner or diary

. Goals

provide a sense o

f purpose and incentive that can drive you to your intended



, for goals to be ef

fective they need to be realistic.

Motivation will be strengthened only if it's possible to reach your objectives.

Consider this: Y

our mind and body will respond better to exercise if you

start with 20-minute sessions, three times a week, rather than an hour session

four times per week. Once the sessions become a routine, aim for 30 minutes,

then increase from there.

The most important thing in any exercise program is to do your best to

keep progressing, backsliding as little as possible and getting back on the horse

just as fast as possible if you fall of

f. T

ry to anticipate lapses: If a crazy workday

looms, get up early and squeeze in a short ride on a stationary bicycle so that

you've achieved something even if it isn't your regular workout routine. When

on a business trip, stay in a hotel that has an onsite workout facility


Exercise is one of life's joys. It energizes – giving you a sense of well-being

and accomplishment and keeps you healthy and fit. There is great pleasure in

being able to set goals, accept challenges, and push yourself to a better

lifestyle of health and fitness. No matter what your reason for exercising –

to lose weight, to get fit, or to feel better –- motivating yourself to exercise

on a regular basis requires changing your behavior


Make Exercise A Habit

The key to a successful fitness program is getting your body to do what

your mind knows it should. Here are six mental strategies to help keep you

focused on your fitness goals.

Clarify why you want to exercise. If you want to gain strength – is it to

swim more laps, or to tone-up your body

. By understanding and detailing

your goals, you will be better able to stay motivated.


ary your workout. T


make your routine more enjoyable, vary it once in a

while. Supplement your indoor cycling with outdoor cycling and strength

training. These activities make exercise more interesting and increase your

fitness level by making you utilize dif

ferent muscle groups.

Focus on the positive. A


oid looking at your exercise program as a way

to fix something that's wrong with your body

. Instead focus on your

successes. Congratulate yourself after each workout. Thrive on the energy

that exercising gives you.




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