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TABLE OF CONTENTS
Flexibility ...................................................................................................................11
Exercise and body composition ........................................................................11
A balanced workout ..............................................................................................12
Warm up ....................................................................................................................12
Aerobic/strength exercise ...................................................................................12
Cool down .................................................................................................................13
How to determine your maximum heart rate .............................................13
Target heart rate training zones .......................................................................13
Beating the dropout odds: Jump start your fitness program ................14
Summary of Surgeon General's Report on
physical activity and health ................................................................................14
Make exercise a habit ...........................................................................................15
It's never too late for fitness ...............................................................................16
Suggested readings ...............................................................................................16
Warranty Information .....................................................................................................17
FITNESS SAFEGUARDS
Before starting any exercise program, consult with your physician or health professional.
He or she can help establish the exercise frequency, intensity (target heart rate zone) and
time appropriate for your particular age and con dition. If you have any pain or tightness
in your chest, an irregular heart beat, shortness of breath, feel faint or have any discomfort
while you exer cise, STOP! Consult your physician before continuing.
FITNESS SAFEGUARDS
Failure to follow any of these safeguards may result in injury or serious health problems.
> Do not place fingers or any other objects into moving parts of the exercise equipment.
> Keep children and pets away from the machine. A child’s curiosity may result in injury.
> Do not allow children to use the machine. The machine is designed and intended for adults, not children.
> To avoid entanglement and possible injury, do not expose hands or arms to the drive mechanism.
> Do not dismount the machine until the pedals are at a complete STOP.
> Warn bystanders to keep a safe distance. Do not allow anyone to touch the machine while it is in operation.