New Balance 5K owner manual Knowing the Basics, Body Composition often considered a

IMPORTANT

Please review this section before you begin exercising.

KNOWING THE BASICS

IMPORTANT:

Physical fitness Is most easily understood by

If you are over 35 and have been inactive for several years, you should consult your

physician, who may or may not recommend

a graded exerolse test,

If you are just beginning your exercise program,

your larget heart rate range should be roughly of

60% of your maximum heart rate, As you become

more conditioned (or if you are already in good

eardlovasculdr shape) you can Increase your target heart rate to 70%45% of your maximum

heart rate, Remember, your target heart rate is only a gu(de,

You should also consult your physician if you have the following:

•High blood pressure

•High cholesterol

•Asthma

•Heart trouble

•Family history of early stroke or heart attack deaths

•Frequent dizzy spells

•Extreme breathlessness after mild exertion

•Arthritis or other bone problems

•Severe muscular, ligament or

tendon problems

•Other known or suspected disease

•If you experience any pain or tightness

in your chest, an irregular heartbeat or shortness of breath, stop exercising

Immediately, Consult your physician before continuing,

•Pregnant

•Balance Impairment

•Taking medications that affect heart rate

examining Its components, or "parts".

There Is widespread agreement that these

five components comprise the basics of physical training:

CARDIORESPIRATORY ENDURANCE - the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time, Using your bike will improve this.

MUSCULAR STRENGTH - the abtllty of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various

weight-lifting exercises,

MUSCULAR ENDURANCE - the ability of a rnuscle, or a group of muscles,to sustain repeated

contractions or to continue applying force against a fixed object, Push-ups are often used to test endurance of arm and shoulder muscles.

FLEXIBILITY - the ability to move joints and use muscles through their full range o_ motion.The sit- and-reach test is a good measure of flexibility of the lower back and backs of the upper legs,

BODY COMPOSITION - often considered a

component of fitness. It refers to the makeup of the body In terms of lean mass (muscle, bone,vital tissue and organs) and fat mass. An optimal ratio of fat to lean moss is an indication of fitness, and the right types of exercises will help you decrease body fat and increase or maintain muscle mass.To help track your progress we have provided Workout Progress Charts on pages 26 and 27.

A COMPLETE EXERCISE PROGRAM

How often, how rang and how hard you exercise, and what kinds of exerolses you do should be

determined by what you are trying to accomplish. Your goals, your present fitness level, age, health,

skills, interest and convenience are among the factors you should consider. For example, an

athlete training for high-level competition would follow a different program than a person whose goals are good health and the abltlty to meet

work and recreational needs.

Your exercise program should include something from each of the tour basic fitness cornponents

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