Schwinn 223, 123 manual Steps to Getting Started

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Nautilus OM 123/223 08/17/2004 11:49 PM Page 30

FITNESS GUIDE

STEPS TO GETTING STARTED

Once you have made the commitment to start exercising at home, here are some suggestions that may help you stay motivated.

The first step is the most difficult. Any new habit is difficult to establish at first, but it can be done. Be patient, and plan to start slow and easy. Less is more when you are first starting out … don’t overdo it!

Get a physical exam. If you have been inactive for several years or new to an exercise program, be sure to ask your doctor before beginning any exercise program. Especially if you are over 30, have health problems or have a history of heart disease in your family.

Plan for your home fitness center. Set aside an area 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, watching television or looking outside while exercising, make sure these things are accessible. Remember, if you don’t enjoy the space you are exercising in, you won’t be motivated to continue your program.

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?

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Contents
123/223 Fitness Safeguards Other Important SafeguardsNautilus OM 123/223 08/17/2004 1148 PM Revolutionary Schwinn BIO-FIT Comfort SystemFeatures Other featuresCongratulations Table of Contents HOW to USE the Schwinn Exercise Bike Seat adjustmentConsole Adjustment Foot positioning/pedal strap adjustmentHandlebar Adjustment Resistance adjustmentComputer Features Using the ComputerUsing the Computer Computer Console DesignLCD Display Alphanumeric DisplayUsing the 113/213 Computer LCD Display DescriptionsConsole Buttons and Button Functions Auto Shut-Off Sleep Mode Information ModeGrip Heart Rate Manual Program Software FeaturesQuick Start Profile programsFitness Test Custom User-defined ProgramsTime Trial Calorie GoalRecovery Test BMI Body Mass Index MeasurementResults Mode Operation Operation Console Operation Console Operation Quick StartConsole Operation Selecting a profile program Operation Console Operation Custom 01 and Custom 02 User-defined Operation Operation Console Operation Calorie Goal Console Operation BMI Body Mass Index Maintenance Leveling your Exercise BikeFitness Guidelines Exercise and HealthYour New Home Fitness Program Steps to Getting Started Components of Fitness Fitness Guide Nutrition Zone Description 75%-85% Beating the Dropout Odds Suggested Reading Time Period Schwinn Exercise Bike Workout LOG 123/223
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