Treadmill User Manual

NAUTILUS
®
FITNESS GUIDELINES
C h a n g i n g t h e g a m e i n h e a lt h a n d f i t n e s s
™
18
Steps to Getting Started
Once you have made the commitment to start exercising at home, here are some
suggestions that may help you stay motivated.
The first step is the most difficult.
Any new habit is difficult to establish at first,
but it can be done. Be patient, and plan to start slow and easy. Less is more
when you are first starting out… don’t overdo it!
Get a physical exam.
If you have been inactive for several years or new to an
exercise program, be sure to ask your doctor before beginning any exercise
program. Especially if you are over 30, have health problems or have a history
of heart disease in your family.
Plan for your home fitness center.
Set aside an area or a room in your house or
apartment that is exclusively for fitness, and make sure that it is as comfortable
as possible, so you’ll enjoy using it. If you like music, watching television
or looking outside while exercising, make sure these things are accessible.
Remember, if you don’t enjoy the space you are exercising in, you won’t be
motivated to continue your program.
Find an exercise buddy.
Research has shown that starting an exercise
program with someone can increase your chances of sticking to it. If you have
a buddy that is also starting a program, you can encourage, motivate and
challenge each other.
Make fitness a part of your schedule.
Include it in your daily planner just as
you would any other appointment. Plan ahead for the week so that you can
be sure to fit it in. Even if you are pressed for time one day, a little exercise is
better than none at all. Do what you can to fit it in, even if you have less time
than you hoped for.
Use positive affirmations.
Affirmations will help you program your subconscious
to accept new beliefs. Saying to yourself a couple of times a day, “I am living a
healthier lifestyle by exercising several times per week at home,” can help you
stay on track.
Set goals.
Setting goals can be helpful in keeping you motivated, but remember
to keep them realistic. Short-term and long-term goals can make this easier.
How many days do you want to exercise this week? How many workouts would
you like to have done in 90 days or a year?
EXERCISE & FITNESS GUIDELINES