Manual Schwinn 102 Upright Bike (page 19 of 29) (English)

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GUIDELINES

GENERAL FITNESS AND EXERCISE

Edmund R. Burke, Ph.D.

 Getting the Most Out of Your Home Fitness Program

The three main reasons for the increased popularity of home fitness gyms and exercise are convenience,

convenience and convenience. For any fitness program to be successful, it must be done on a regular,

sustained basis. With equipment in your home, you can roll out of bed, put on a pair of sweats, and start

working out while the coffee is brewing.

For many, home workouts are easier to fit into their hectic schedules. No getting in the car and having

to go to the health club. No standing in line to use the stair climber. Then there is the comfort and safety

factor. Who wants to run outdoors during a raging blizzard. Or, who wants to ride a bike on busy city

streets during rush hour in the heat of summer. It's much more comfortable to hop on your Schwinn

home fitness equipment and exercise in the comfort and security of your air-conditioned room.

Privacy and cleanliness are also important. Many feel intimidated in a gym, especially if they are carrying

around a few extra pounds. At home you can exercise without feeling as if you are being rushed or that

anyone is looking at you. No more lying down on a sweaty bench or wondering if you'll catch athlete's foot

in the shower.

Flexibility of time may be the biggest advantage. Work schedules vary for many people who work flex

shifts or have a family that has different schedules. Parents with children soon discover that exercising at

home turns out to be the only viable alternative if they want to stay fit. But parents and busy workers may not

be the only ones who benefit from exercising at home.

 The Stanford Home Exercise Study

Recently, researchers at Stanford University School of Medicine, conducted a year long study of over

350 individuals to examine the effectiveness and compliance of a group of supervised home exercisers

versus a group of individuals who reported for a group session at the university. The subject population

included middle aged men and women and included fit individuals as well as individuals who were overweight

and smoked.

Individuals in both the high intensity (three 40-minute sessions per week on the treadmill at a 73 to 88

percent of max heart rate) and low intensity group (five 30-minute sessions at 60-71 percent of max heart rate)

reported significantly greater adherence than those in the university group based program.

Many at the beginning of the study thought that the university based group would have a greater

compliance rate than the home based group, because of the camaraderie of the group and the instruction

given by the instructors. But the study found the opposite to be true. The group program was just too

inconvenient over the 12 month period for the subjects to justify the benefits.

But the good news was that all three groups showed fitness improvements. With the individuals in

the low intensity group achieving similar results as the high intensity group. Good news for those of you

just starting out in a moderate exercise program.

Perhaps most importantly, research has also shown that it's never too late to start exercising . . .and

experiencing the benefits. Studies conducted at Tufts University, for instance, show that even people in

their 90's can significantly increase their strength as a result of following a moderate, strength training

program.

Exercise is one of life's joys. It energizes–it gives you a sense of well-being and accomplishment and

it keeps you healthy and fit. There is great pleasure in being able to set goals, accept your own challenges

and push yourself to a better life of health and fitness.

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Schwinn 102 Upright Bike Manual

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