28
Exercise Guidelines (continued)
Exercise Intensity
Congratulations again for making a commitment to improve your health and tness with this
exercise equipment purchase.
We are committed to not only providing you with outstanding exercise equipment but we are
also committed to providing you with the most current medically based exercise
recommendations so you achieve great success in your exercise program. Our company has
developed the following recommendations based on the most recent medical tness research to
provide you with guidelines that you may use to get started in your exercise program, to achieve
success and to maintain your exercise program for the rest of your life! After all, the greatest gift
you can give yourself is the “Gift of Health & Fitness!” At the time of the publication of this Owner’s
Manual new physical activity guidelines have just been announced in U.S.A. This announcement
marks the rst time the federal government of the USA has released exercise recommendations
for the public.
Choose your age category below, and nd recommendations, research and tips from ACSM and
AHA. We are proud to serve as a resource to help people understand the new guidelines and
ultimately live healthier, more active and higher quality lives.
ACSM (American College of Sport Medicine)
AHA (American Heart Association)
Guidelines for adults over age 65
(or adults 50-64 with chronic conditions, such as arthritis)
Basic recommendation from ACSM and AHA:
Do moderately intense aerobic exercise 30 minutes a day,
ve days a week
Or
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
And
Do 8-10 strength-training exercises, 10 to 15 repetitions of each exercise
2-3 times a week
And
If you are the risk of falling, perform balance exercises
And
Have a physical activity plan.
Guidelines for healthy adults under the age 65
Basic recommendation from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, ve days a week
Or
Do vigorously intense cardio 20 minutes a day, 3 days a week
And
Do 8 to 10 strength-training exercises, 8 to 12 repetitions of
each exercise twice a week.
Owner’s Manual
To Next Page
Loading...