Nautilus TREADCLIMBER TC916 - Manual (Page 42)

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ExErCiSE ANd FiTNESS guidELiNES
Find an exercise buddy. Research has shown that starting an exercise
program with someone can increase your chances of sticking to it. If you have a
buddy that is also starting a program, you can encourage, motivate and challenge
each other.
Make fitness a part of your schedule. Include it in your daily planner just
as you would any other appointment. Plan ahead for the week so that you can be
sure to fit it in. Even if you are pressed for time one day, a little exercise is better
than none at all. Do what you can to fit it in, even if you have less time than you
hoped for.
Use positive affirmations. Affirmations will help you program your
subconscious to accept new beliefs. Saying to yourself a couple of times a day, “I am
living a healthier lifestyle by exercising several times per week at home,” can help
you stay on track.
Set goals. Setting goals can be helpful in keeping you motivated, but remember to
keep them realistic. Short-term and long-term goals can make this easier. How many
days do you want to exercise this week? How many workouts would you like to have
done in 90 days or a year?
components of Fitness
Over the past 25 years, many people have focused on walking, running, cycling,
swimming and other types of aerobic activity as their only means of exercise.
However, we have learned that two other components of fitness are just as
important. These other two components are muscle strength and flexibility. So in
addition to having a strong heart and lungs, we also need to be able to pick up a full
bag of groceries and tie our shoes without having to sit down.
When developing a fitness program, it is only appropriate that you develop all three
components in order to achieve balanced overall fitness. Let’s take a look at all three
components:
Cardiovascular fitness is training the heart and lungs to be stronger and
deliver more oxygen throughout your body with less effort. It can help reduce the risk
of heart disease, and help you manage your weight. It is the cornerstone of fitness,
and can be achieved in many ways such as walking on the TreadClimber® exercise
machine or outdoors, climbing stairs, cycling, using a StairMaster® stepper or
swimming in the pool or ocean.