BALLY
TOTAL FITNESS
Fitness highlights
The 3 Key
Components:
Nutritional Supplements
Exercise
Healthful Diet
COMPONENT I
NUTRITIONAL SUPPLEMENTS
WHY
SUPPLEMENTS?
The goal of
optimal health and wellness is now on the minds of just
about everyone. After the importance of antioxidants was
revealed by researchers to the public over a decade ago,
Americans have realized that we can take a more active
role in our own well-being. We care more than ever about
keeping our bodies in shape. This means keeping our
internal systems functioning at peal performance as well.
In order to
pursue our fitness goals and the goal of peak wellness,
one must recognize the obvious limitations of a so-called
healthy diet. While proper food intake remains vital, it
cannot be relied upon for the delivery of all necessary
nutrients in correct levels.
When
correct vitamins, minerals, and micro-nutrients are
supplied in proper
amounts, some very exciting things start to happen.
Studies show
that an individual can actually improve the quality of
life through accurate supplementation! Researchers tell
us to expect results such as more energy, a better
outlook, enhanced sexuality, a trimmer figure or
physique, increased physical performance and better
resistance to disease. Through correct supplementation,
professional athletes and average gym-goers alike find
better results from training. They report less fatigue,
less strain, and fewer injuries. And, when proper levels
of nutrients are supplied continually, we can even look
forward to a decrease in the signs of premature aging.
Overall, nutritional supplements can make the difference
between looking and feeling great, and just feeling OK.
At Bally, we believe people need and edge in today's
hectic world. Why not look younger, feel great now?
IT IS
IMPORTANT TO REMEMBER THE FOLLOWING:
Many lifestyle factors such as excessive sugar intake,
refined foods, medications, stress, coffee, soda pop,
alcohol, tobacco, air and water pollutants, illness,
surgeries and genetic predisposition all increase
nutrient needs.
COMPONENT II
EXERCISE
WHAT
IS THE BEST EXERCISE ADVICE?
Now the U.S.
Surgeon General states the importance of regular exercise
for complete health. The Surgeon General has recommended
that most people engage in 30 minutes of moderately
vigorous activity five days a week. Depending on how
closely you follow the Surgeon General's guidelines, here
are some of the health benefits you may enjoy:
- Lower blood
pressure and cholesterol levels
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- Increased
ability to handle stress
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- Increased
aerobic capacity, overall strength
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- Healthier
heart and lungs
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- Reduced
chance of developing age-related
conditions such as heart disease
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- Stronger
bones, which helps prevent osteoporosis
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- Improved
sleeping patterns
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- Prevention
and/or elimination of lower back pain
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BASIC EXERCISE GUIDELINES -- YOUR BODY IN
MOTION
(For the achievement
of a more attractive, more physically fit, shapely figure
you can be proud of)
Please take
a few moments to review the following basic exercise
guidelines:
To
achieve total fitness, include both
cardiovascular and muscular fitness aspects of
training as well as flexibility routine. Please
see your exercise counselor for proper advice on
warm-up, cool-down, and changes to your work out.
Individuals
interested in body fat loss should increase
duration of lower intensity cardiovascular
workouts before increasing intensity.
Individuals
interested in muscular fitness gains should
perfect technique before increasing intensity.
As a
general rule, eight repetitions or less primarily
concentrates on strength; 12 repetitions or more
focuses on muscular endurance. It is recommended
to choose exercises which work large muscle
groups when first beginning a muscular fitness
program.
Always
consider safety first. Progression to your goals
will occur much faster when injuries from overuse
or abuse are avoided.
These
are reasonable guidelines for healthy
individuals. Your routine may vary.
You and/or
your fitness instructor have most likely selected a
combination of exercise routines based on your needs.
Please take a few moments to review the following
exercise chart. Remember . . . your success depends upon
consistency.
BASIC EXERCISE GUIDELINES |
CARDIOVASCULAR
FITNESS |
FREQUENCY
3 to 5 days per week. Alternate exercise types to
help avoid overuse, injuries, and boredom. |
INTENSITY
60% to 90% of maximum heart rate (max=220-age) or
50% to 85% of functional capacity.* Beginners
should remain near lower heart rate for safety. |
TIME
15 to 60 minutes. Work up to this slowly for
safety. |
TYPE
All continuous rhythmic movements including but
not limited to:
- walking
- stair climbing
- running
- cycling
- aerobics
- swimming |
MUSCULAR
FITNESS |
FREQUENCY
Rest each joint area and muscle group 48 to
72 hours between workouts. Very intensive
workouts may require extended rest intervals. |
INTENSITY
65% to 85% of 1 repetition maximum (1 RM).
Beginners should remain near lower heart rate for
safety. |
TIME
1 to 3 or 6 to 14 repetitions per exercise.
Beginners should use lighter weights at higher
repetitions for safety. |
TYPE
All resistance exercises including but not
limited to:
Machines
- Pneumatic
- Computerized
- Selectorized
- Plate loaded
Free weights
manual resistance |
* Functional capacity =[(220 - age) -
resting heart rate] x target % + resting heart rate
COMPONENT III
HEALTHFUL DIET
BASIC
NUTRITIONAL GUIDELINES*
(Your Diet,
Yes, everyone does have one, regardless of weight
problems.)
What
is the best Nutrition Advice?
It is to follow the Dietary Guidelines for
Americans described below. These seven guidelines
for a healthful diet provide sound advice for healthy
Americans two years of age or more. By adhering to these
general rules, you can enjoy better health and help
reduce your chances of getting certain diseases -- such
as heart disease, high blood pressure, stroke, certain
cancers, and the most common type of diabetes. These
Guidelines are the best, most up-to-date advice from
nutrition experts.
Eat a
variety of foods.
Maintain
a healthy weight.
Choose
a diet low in fat, saturated fat, and
cholesterol.
Choose
a diet with plenty of vegetables, fruits, and
grain products.
Use
sugars only in moderation.
Use
salt and sodium only in moderation.
If
you drink alcoholic beverages, do so in
moderation.
* Developed
as a cooperative effort by the United States Department
of Agriculture and the Food marketing Institute
BASIC
NUTRITIONAL GUIDELINES
HOW MANY SERVINGS DO YOU
NEED EACH DAY? |
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MANY
WOMEN,
OLDER ADULTS |
CHILDREN,
TEEN GIRLS
ACTIVE WOMEN,
MOST MEN |
TEEN
BOYS
ACTIVE MEN |
CALORIE
LEVEL*
BREAD GROUP
VEGETABLE GROUP
FRUIT GROUP
MILK GROUP
MEAT GROUP
DAILY CALORIES
FROM FAT |
about
1600
6
3
2
2 - 3 **
2, for a total of 5 ounces
20% |
about
2200
9
4
3
2 - 3 **
2, for a total of 5 ounces
20% |
about
2800
11
5
4
2 - 3 **
3, for a total of 7 ounces
20% |
* These are the calorie levels if you
choose low fat, lean foods from the five major food
groups and use foods from the fats, oils, and sweets
group sparingly.
** Women who are pregnant or breast feeding, teenagers,
and young adults to age 24 need three servings.
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