Specifications

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APPENDIX D
Appendix D
Z8/Z8m Elliptical Owner’s Guide
In 1998, the American College of Sports Medicine completed
their most important position stand, titled, "The recom-
mended quantity and quality of exercise for developing and
maintaining cardiorespiratory and muscular fitness in healthy
adults." The ACSM is recognized as the premier authority in
this area, so this document describes the current consensus
among exercise physiologists and coaches.
(Also note that the ACSM is a fairly conservative body, so they
only make recommendations when there are compelling
reasons.)
The following is a summary of the document. The full
document can be found on the ACSM's journal's website:
<http://ipsapp006.lwwonline.com/content/getfile/2320/20/10
50/fulltext.htm>
The variables of frequency, intensity, and duration of exercise
quantify the degree of overload stimulus in an exercise
program. In general, the greater the stimulus the greater the
training effect. All three types of exercise (cardiovascular,
resistance, and flexibility) should be included in a training
program.
Cardiovascular training is especially sensitive to frequency and
intensity; the minimums for developing and maintaining
fitness are at least ten minutes per day at a minimum of 50%
VO
2
max at least two days per week. Proper warmup and
cooldown, including flexibility, are recommended.
T
HE SUMMARY
OF THE
POSITION
S
TAND
INTRODUCTION