Server: Microsoft-IIS/3.0 Date: Fri, 19 Dec 1997 16:39:54 GMT Content-Type: text/html Accept-Ranges: bytes Last-Modified: Wed, 26 Nov 1997 15:45:21 GMT Content-Length: 22479 Fitness Highlights - Bally Total Fitness

BALLY TOTAL FITNESS
Fitness highlights

The 3 Key Components:

  1. Nutritional Supplements

  2. Exercise

  3. 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
  • Increased metabolism
  • Weight loss
  • Increased ability to handle stress
  • Increased aerobic capacity, overall strength
  • Healthier heart and lungs
  • Reduced chance of developing age-related conditions such as heart disease
  • Stronger bones, which helps prevent osteoporosis
  • Improved sleeping patterns
  • More energy
  • Firmer muscle tone
  • Prevention and/or elimination of lower back pain

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:

  1. 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.

  2. Individuals interested in body fat loss should increase duration of lower intensity cardiovascular workouts before increasing intensity.

  3. Individuals interested in muscular fitness gains should perfect technique before increasing intensity.

  4. 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.

  5. Always consider safety first. Progression to your goals will occur much faster when injuries from overuse or abuse are avoided.

  6. 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?
  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.


- MORE INFORMATION -
FITNESS & HEALTH
Ask Dr. Paul - Highlights - Strategies - Fitness Links


All questions or comments about Bally Total Fitness Memberships or Customer
Service related topics should be directed to:
Member Services

Bally Total Fitness Home Page: www.ballyfitness.com
© 1997 Bally Total Fitness