Nautilus OM 113/213 08/18/2004 12:01 AM Page 36

FITNESS GUIDE

BEATING THE DROPOUT ODDS

The Surgeon General’s Report on Physical Activity and Health summarizes a few main points:

1.Regular physical activity offers substantial improvements in health and well-being for a majority of Americans.

2.If you exercise regularly, you’ll reduce your risk of heart attack, cancer, diabetes, high blood pressure, osteoporosis and even the common cold.

3.Regular exercise, regardless of the intensity, can help you control stress, sleep problems and depression.

The benefits of exercise and activity are AMAZING! And yet, only 22 percent of Americans engage in exercise for 20 minutes a day. And even among individuals who begin exercise programs, the dropout rate is about 50 percent.

So, how do you beat these odds? The answer appears to be in how your start and maintain your exercise program as well as how you create a habit of exercise.

Why are you starting an exercise program? For most individuals, it is to lose weight and look better, which are great reasons. However, since changes in your body shape and size can be gradual, and won’t happen overnight, it is important to focus on other benefits so that you will remain motivated.

Thrive on the energy that exercise gives you. Watch your health risks scores go down. Pay attention to how much easier everyday activity is. Notice how much better you are sleeping. These kind of additional benefits will continue to keep you motivated if you make them just as important to you as weight loss.

Additionally, try not to view exercise as punishment. Look at it as an investment in your health. If you don’t feel motivated to workout one day, think of something that is appealing to you that is active, and change your workout. Try not to let your workout become routine or mundane, and always remember that some exercise is better than none at all. So, if you feel you are not motivated to continue, stop your workout early, or skip a day. It just might be the thing you need to get you excited about your next workout.

Possibly the most important thing is to keep progressing your exercise program slowly. Big increases in time or intensity can set you up for injury, and cause you to drop out. Unless you are a world-class athlete, there is no reason to workout at world-class levels. Remember to give yourself some days off and get proper rest.

Finally, try to anticipate lapses. If you are traveling, or your schedule is becoming busier, and you are fearful you may get off track, try planning ahead. For example, book a hotel that has a workout facility or change up

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Schwinn 213, 113 manual Beating the Dropout Odds
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113, 213 specifications

The Schwinn 213,113 exercise bike is an exemplary blend of quality, performance, and user-centric features, making it a popular choice for fitness enthusiasts. This model showcases Schwinn's commitment to delivering advanced technology and design to enhance the indoor cycling experience.

One of the main features of the Schwinn 213,113 is its sturdy frame, which provides excellent stability during intense workouts. The bike is built to accommodate various user weights and sizes, ensuring a safe and supported environment for riders of all fitness levels. The adjustable seat and handlebars allow users to customize their riding position for optimal comfort and efficiency, minimizing the risk of strain during exercise.

Another notable aspect of the Schwinn 213,113 is its integrated console, which is designed to keep users informed and motivated throughout their workouts. The console features a clear and intuitive display that tracks essential metrics such as time, distance, speed, calories burned, and heart rate. The heart rate monitoring system, which can be accessed via hand grips or a compatible chest strap, helps users stay within their target heart rate zones, further enhancing workout effectiveness.

Schwinn has equipped the 213,113 with a variety of built-in workout programs, catering to different fitness goals, from weight loss to endurance training. The bike includes multiple resistance levels, adjustable through a simple dial, allowing users to challenge themselves and progress over time. This adaptability makes the Schwinn 213,113 suitable for both beginners and seasoned cyclists.

In terms of technology, the Schwinn 213,113 integrates with various fitness apps, creating a seamless connection to digital fitness platforms. This compatibility allows users to track their progress over time, set goals, and even compete with friends or others in the Schwinn community. The option to sync with apps adds a level of engagement that can help maintain motivation and enhance accountability.

Comfort is further enhanced by the bike's ergonomic design, which includes padded contact points and a quiet operation, enabling users to enjoy their workout without distractions. The built-in transport wheels allow for easy movement and storage, making it convenient to use in any home environment.

In summary, the Schwinn 213,113 exercise bike represents a solid investment for those serious about their fitness journey. With its durable construction, advanced features, and user-friendly technology, it stands out as a reliable companion for achieving personal health and fitness goals.
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