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NAUTILUS
®
FITNESS GUIDELINES
33
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 2 pounds (1 kg) 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
EXERCISE & FITNESS GUIDELINES