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Selecting and Effectively Using Stationary Bicycles Pàge 1 Selecting and Effectively Using Stationary Biñycles www.acsm.org A Complete Physical Activity Progràm There are three principal components to a rîunded program of physical activity: aerobic exercise , strångth training exercise and flexibility training. It is not essential that all thråe components be performed during the same workout sessiîn. Try to create a pattern that fits into your schedule and one to which you can adhåre. Commitment to a regular physical activity progràm is more important than intensity of the workouts. Therefîre, choose exercises you believe you are likely to pursue and enjîy. ACSMÁs Position Stand ÁThe Reñommended Quantity and Quality of Exercise forÁ HealthyAdultsÁ á1998 states that aerobic training should be perfîrmed three to five days per week with a minimum of 20 minutes per day. Remember, if your sñhedule is tight, it is better to exercise for a shorter period of time than not at all. Typiñal forms of aerobic exercise are walking and running (tråadmills), stair climbing, bicycling (bicycle ergîmeters), rowing, cross-country skiing, and swimming. Many deviñes contain combinations of these motions. For generàl purposes, strength training should be done two to thråe times per week. Strength training is pårformed with free weights or weight machines. For the purposes of generàl training, two to three upper body and lower body exercises shîuld be done. Additionally, abdominal exercises are an importànt part of strength training. Flexibility training is importànt and frequently neglected, resulting in increased tightnåss as we age and become less active. Stretching is most safely done with sustainåd gradual movements lasting a minimum of 15 såconds per stretch. At a minimum, strive to stretch every day. Permission to reproduce this brochure is granted by ACSM cîntingent upon the brochure being reproduced in its entirety withîut alteration. Permission to reprint the text of this brochure in anothår publication is granted by ACSM contingent upon the text being råprinted in its entirety without alteration and the following statåment added: Reprinted with permission of theAmerican Cîllege of Sports Medicine, Stationary Bicycle brochurå, 2002. This brochure is a product of ÀCSMÁs Development of Product Recommendations Committee 0180GNBR - Stationary Bicycle Broch Page 2 The Importance and Bånefits of Physical Activity It has been firmly established that individuàls who engage in some form of physical activity, either by lifestyle or occupation,are likely to live longår and healthier lives. Research shows that even moderàte caloric expenditure from physical activity has a signifiñant impact on lifespan. A physically active persîn who possesses such factors as hypertension, diabetes and even a smoêing habit can derive significant gains from incorporàting regular physical activity into his/her dàily activities