User manual SCHWINN TREADMILL

[. . . ] You can exercise your way to a more fit and healthy body. The on-board digital computer enables you to accurately monitor your progress by tracking time, distance, speed, calories, and strides per minute. This Owner's Manual contains all the information you need to operate and enjoy your 418/ 428p elliptical trainer. Please read the manual in its entirety before attempting to exercise on the 418/ 428p. [. . . ] It's never too late to start a fitness program but ideally, you should build strong muscles, flexibility and a strong cardiovascular system early in life and enter the later years with your physical potential at its maximum. 19 Muscular Strength The new guidelines have added resistance training since the ACSM recognizes the increasing importance of maintaining strength as a health benefit as we get older. The rationale for the addition of strength training to the guidelines is a result of a ten year follow-up study on master runners (along with other studies). Those who continued to train aerobically without upper body exercise maintained their body's oxygen transporting capacity over the years, but lost about 4. 5 pounds of lean body mass; those who included strength training in their program maintained their lean body mass along with their aerobic capacity after 10 years of aging. The guidelines also show where consistent resistance training helps maintain bone and muscle mass as we get older. For women, strength training (along with the aerobic work) may also protect against post menopausal bone loss and osteoporosis in their later years. The guidelines recommend that two strength training sessions per week should be added to your workout schedule. We recommend three sessions a week during the off-season and two sessions a week for maintenance during the in-season. The new ACSM guidelines recommend one set of eight to 12 repetitions of eight to 10 strength exercises of your major muscle groups per session as the minimum requirement. A complete detailed strength training program will be outlined in a later section of this book. If weights or other resistance training devices are not available, add calisthenics to your program. Strength Training Frequency Intensity Stretch Time Type IDENTIFYING YOUR BALANCED FITNESS GOALS Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion athlete training for the Olympic Games. It is important to remember not to over do it; your body needs adequate recovery from a hard workout. In general, endurance training for fewer than two days per week at less than 60 percent of maximal heart rate, for fewer than 20 minutes per day, and without a well-rounded resistance and flexibility program is inadequate for developing and maintaining fitness in healthy adults. It is just that simple. Body composition is an important component of health-related fitness. Good body composition results from aerobic activity, strength training and proper diet. Your everyday caloric balance will determine whether you will gain or lose weight from day-to-day. Caloric balance refers to the difference between the calories you take in from food eaten and caloric expenditure or the amount of energy you put out in daily activities, work or exercise. Body weight is lost when caloric expenditure exceeds caloric intake or when caloric intake is less than caloric expenditure. It is a known physiological fact that one pound of fat is equal to 3500 calories of energy. Though it is predictable that shifts in caloric balance will be accompanied by changes in body weight, how your body loses weight varies on the various programs you may undertake to lose weight. For example, low calorie diets cause a substantial loss of water and lean body tissue, such as muscle. In contrast, an exercise-induced negative caloric balance results in a weight loss of primarily fat stores. [. . . ] Labor is covered for 6 months from date of original purchase. This warranty excludes wear items that need to be replaced due to normal wear and tear. THIS WARRANTY DOES NOT COVER 1. Any component on original equipment which carries a separate consumer warranty of the parts supplier. Any damage, failure or loss caused by accident, misuse, neglect, abuse, improper assembly, improper maintenance, or failure to follow instructions or warnings in Owner's Manual. [. . . ]