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GUIDELINES
> Get off on the right foot and stay motivated. Realize that any new habit is difficult to establish at
first, but it can be done. Follow these steps and you'll be on your way to establishing and using your
home fitness center for improved health and fitness. Enjoy the journey!
> Get a physical exam. If you have been inactive for several years or new to an exercise program, be
sure to consult with your family physician. Especially if you're over 35, have health problems or have a
history of heart disease in your family.
> Begin planning for your home fitness center. Set aside a portion or a room in your house or
apartment that is exclusively for fitness, and make sure that it is as comfortable as possible so you'll
enjoy using it. If you like music or like to look outside while exercising, make sure these things are
accessible. Do not force yourself to exercise in a part of the house that isn't comfortable, you will not
feel motivated to exercise.
> Do you need a companion? If you prefer to exercise with someone, find a friend to train with who
lives nearby. Encouraging your spouse or children to exercise with you is an excellent way to stay
motivated and promote family unity.
> Make fitness a part of your daily lifestyle. Include it in your daily planner just as you would any
other appointment. Keep the appointment; you'll be glad you did.
> Use affirmations. Affirmations will help you program your subconscious to accept new beliefs.
They should be positive statements. "I am living a healthier lifestyle by exercising several times per week
at home." Repeat your affirmations several times per week.
> Home Fitness Planning Worksheet
Target date to begin exercise program:_____________________
Times of day I can exercise:
Time #1________________________
Time #2________________________
Time #3________________________
Days of the week that are good for me to workout:
Day #1_________________________
Day #2_________________________
Day #3_________________________
Activities I would like to experiment with:
Activity #1_____________________
Activity #2_____________________
Activity #3_____________________
Exercise goals I wish to accomplish:
Goal #1_________________________
Goal #2_________________________
Goal #3_________________________
GUIDELINES
NAUTILUS EXERCISE EQUIPMENT MANUAL
Edmund R. Burke, Ph.D.
> Getting the Most Out of Your Home Fitness Program
The three main reasons for the increased popularity of home fitness gyms and exercise are conven-
ience, convenience and convenience. For any fitness program to be successful, it must be done on a
regular, sustained basis. With equipment in your home, you can roll out of bed, put on a pair of sweats,
and start working out while the coffee is brewing.
For many, home workouts are easier to fit into their hectic schedules.
No getting in the car and having to go to the health club. No standing in line to use the stair climber.
Then there is the comfort and safety factor. Who wants to run outdoors during a raging blizzard. Or,
who wants to ride a bike on busy city streets during rush hour in the heat of summer. It's much more
comfortable to hop on your Nautilus fitness equipment and exercise in the comfort and security
of your air-conditioned room.
Privacy and cleanliness are also important. Many feel intimidated in a gym, especially if they are
carrying around a few extra pounds. At home you can exercise without feeling as if you are being
rushed or that anyone is looking at you. No more lying down on a sweaty bench or wondering if you'll
catch athlete's foot in the shower.
Flexibility of time may be the biggest advantage. Work schedules vary for many people who work
flex shifts or have a family that has different schedules. Parents with children soon discover that
exercising at home turns out to be the only viable alternative if they want to stay fit. But parents and
busy workers may not be the only ones who benefit from exercising at home.
> The Stanford Home Exercise Study
Recently, researchers at Stanford University School of Medicine, conducted a year long study of
over 350 individuals to examine the effectiveness and compliance of a group of supervised home
exercisers versus a group of individuals who reported for a group session at the university. The subject
population included middle aged men and women and included fit individuals as well as individuals who
were overweight and smoked.
Individuals in both the high intensity (three 40-minute sessions per week on the treadmill at a 73
to 88 percent of max heart rate) and low intensity group (five 30-minute sessions at 60-71 percent of
max heart rate) reported significantly greater adherence than those in the university group based program.
Many at the beginning of the study thought that the university based group would have a greater
compliance rate than the home based group, because of the camaraderie of the group and the
instruction given by the instructors. But the study found the opposite to be true. The group program
was just too inconvenient over the 12 month period for the subjects to justify the benefits.
But the good news was that all three groups showed fitness improvements. With the
individuals in the low intensity group achieving similar results as the high intensity group. Good news
for those of you just starting out in a moderate exercise program.
Perhaps most importantly, research has also shown that it's never too late to start exercising . .
.and experiencing the benefits. Studies conducted at Tufts University, for instance, show that even
people in their 90's can significantly increase their strength as a result of following a moderate, strength
training program.
Exercise is one of life's joys. It energizes–it gives you a sense of well-being and accomplishment
and it keeps you healthy and fit. There is great pleasure in being able to set goals, accept your own
challenges and push yourself to a better life of health and fitness.
Once you have made the commitment to get started in a home fitness program, here are some
suggestions that you may want consider to help you:
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