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To assist you in your training program, this chapter provides you with exercise principles, tips for training and hints to stay motivated climbing up the conditioning ladder.
THE FIRST STEP TO A BETTER LIFESTYLE
With the STAR TRAC E SERIES TREADMILL, you’ve taken an important first step to achieving your fitness goal. But, it’s important to have the right fitness tools to stay motivated and achieve results. About half of all people who start an exercise program quit within 6- 12 months. What is the key to success for the other half? Motivation!
As you may know, exercise reduces the factors associated with the development of heart disease, hypertension, diabetes, obesity and back disorders. Researchers have concluded that a healthful
What constitutes a regular exercise regimen? If you stick with a consistent workout program for 30 minutes, three times a week, for 3 months, you will be on your way to a
GETTING STARTED - WALKERS AND RUNNERS
For fitness newcomers or veterans, the STAR TRAC E SERIES TREADMILL offers tailormade walking and running programs. The fol- lowing information will be useful when developing your own exercise program.
Assessing Fitness Level
Conducting a cardiovascular endurance assessment is a great way to start an exercise regimen. With the simple 1 mile Fit Test on your Star Trac E SERIES treadmill, the results provide great baseline information to help determine your proper workout intensity levels, and it serves as a great motivational tool for showing improvements over time. Below is a simple test to follow. This assessment should only be used with apparently healthy adults.
The Fit Test is a modified version of the Balke and Ware protocol for maximal VO2 treadmill testing. The Fit Test requires 12 minutes to complete. During the Fit Test, treadmill speed remains at a constant 3.4 mph. Treadmill incline is set at 0% during the first minute, increases to 2% during the second minute, and increases by 1% per minute for the remainder of the test. Your heart rate results are compared with charted data for your corresponding age and gender. Test results are given on a scale of 1 to 10, and include your cal- culated VO2 max. VO2 max is a physiological measurement of a bodies ability to absorb oxygen and has specific correlation to your fit- ness level.
The Warm Up
Pre-Exercise Stretching
A flexibility program prior to walking or running is designed to help improve performance and reduce the risk of injury during the activi- ty. When you are stretching, remember these simple rules:
■An active
■Do not force a stretch. The degree of stretching should not cause significant pain.
■Hold the stretch for 10 to 15 seconds without bouncing.
■Repeat each stretch two or three times for increased flexibility.
■Try to maintain good posture and remember to breathe during the stretch.
The following muscle groups should be stretched/warmed up for any walking or running program:
■ Quadriceps | ■ Glutes | ■ Chest |
■ Hamstrings | ■ Inner thighs | ■ Shoulder muscles |
■ Calves | ■ Back muscles | ■ Hip flexors |
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