Schwinn 438 Benutzerhandbuch

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levels. Any diet that focuses on just one food group source or processed foods 
can be unhealthy in the long run, and should be avoided. Don’t focus too much 
on any particular meal or snack, but rather on your overall intake of a variety of 
different foods during any given day. 

■ Drink Water

  Our bodies are made up of over 70 percent water, and most of us don’t drink 

enough. Carry water with you everywhere you go, and drink as often as you can. 
This helps the body function at optimum levels, and can signifi cantly help with 
weight management. 

■ Eat More Often and Be Mindful of Your Portions

  Research has shown that it can be helpful to eat smaller meals more often 

versus three larger meals a day if you are looking to promote healthy weight 
maintenance or weight loss. And we have discovered that many portions we eat 
are much larger than necessary, and can be laden with calories. So, try snacking 
more and not eating so many large meals, and share your snacks or food with 
others (or break your portions in half) to help manage your caloric intake.

When you are doing cardiovascular workouts, it is important that you work at the 
appropriate intensities when you are fi rst starting out. It is also important that you 
workout at a variety of intensities after you have built a fi tness base. 

Research in recent years has indicated that one of the best ways to monitor your 
cardiovascular intensity is to pay close attention to how you are feeling when 
you workout. Most individuals can do a very good job of choosing the correct 
intensities if they simply categorize how they feel into one of four intensity 
“zones.” 

These zones could be described the following ways:

1

Easy
Warm-up
Cool-down

2

Challenging, but comfortable
Steady endurance pace

3

Challenging, and slightly uncomfortable
Race pace
Borderline out of breath

4

Breathless
Not maximum, but winded
Can’t keep the pace for very long