guidawellness uk web

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Technogym, The Wellness Company, Wellness Lifestyle and CPR System (figurative)are trademarks of Technogym S.p.A. in Italy and in the world.Technogym reserves the right to modify, amend and/or update the content at any timeand without notice. 2007-2012 Technogym S.p.A. Under the copyright laws, this manual may not becopied, in whole or in part, without the written consent of Technogym.Compiled by the Technogym Wellness Science Center. The information contained in

this publication neither intends providing advice with regard to state of health or aimsto provide medical counsel, nor is it meant to substitute a doctors professional opinion.The use of any information contained herein is at the readers discretion.

OS000382AB-UK4

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Wellness:the new lifestyle for mentaland physical well-being

Only when we are at a level of fitness where wecan do what we want without any effort, whenwe are able to manage stress without beingoverwhelmed by it, when food is a healthy pleasurerather than a daily obsession, and when physicalactivity and exercise form an integral part of our

lives, can we say that we have reached a state ofWellness.

Wellnessis the new Technogym lifestyle.Its aim is to enhance the quality of life byencouraging regular exercise, a healthy diet

and a positive approach to life.

The purpose of this guide is to provide a few

pages of valuable information to help you discover

Wellness, fully appreciate its benefits and start

out on the road to achieving it.

Nerio Alessandri

President of TechnogymThe Wellness Company


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CHAPTER 1

Physical activity and exercise page 8

Diet page 10

Lifestyle page 12

Relationships with others page 14

How and whereto achieve daily Wellness

CHAPTER 2

HOW:The first step towards Wellnessis regular physical activity page 16

A healthy and balanced diet page 18 A few fundamental rules page 20

The right eating habits page 21

A positive approach to life page 22

The Wellness Lifestyle Pyramid page 24

WHERE: Locations for the Wellness lifestyle page 26

At work page 28

At home page 30

During free time: sport and holidays page 32

The fundamentals

of Wellness


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CHAPTER

The fundamentals

of Wellness

CHAPTER 1

Physical activity and exercise

Although physical activity and exercise are differentconcepts - the first of which refers to any type of move-ment and the second to a more structured movementperformed for specific aims - both are fundamental ele-ments of Wellness. In fact, without them it is impossible

to achieve both mental and physical well-being.The most up-to-date guidelines on physical exercise,produced by the World Health Organisation and theUnited States Department of Health and Human Serv-ices, underline that active individuals in good physicalshape risk developing cardiovascular diseases and oth-er chronic illnesses such as diabetes and some forms ofcancer to a significantly lesser extent. Man was made tomove, and cannot afford running the risks related to asedentary lifestyle.

Since 2002, the WHO has promoted a campaign with

the highly motivational slogan of Move for Health, whilethe US First Lady has become personally involved inthe Lets Move initiative - chiefly targeting children andadolescents. Nutritionists have also issued guidelinesto highlight the importance of an active lifestyle for the

general health of individuals. Moderate, consistent phys-ical activity can therefore be considered a real medicinewhich, in the right doses, offers only advantages withoutany adverse side effects. In the wake of all this evidence,the American College of Sports Medicine has launched a

world-wide initiative named Exercise is Medicine.

Wellness is the lifestyle promoted by Technogym

aimed at improving peoples quality of life by

championing the benefits of regular physical activity,

correct nutrition and a positive mental attitude.

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CHAPTER 1 - The fundamentals of Wellness

Diet

The 'World Health Report 2002' stresses that thecombination of physical inactivity and poor dietincreases the incidence of obesity, hypertension and

high cholesterol, which in turn contribute to the onsetof a number of illnesses.

This is why Wellnessis also based on a completeand well-balanced diet. In order to be healthy, our

body needs a balanced intake of carbohydrates, pro-teins, fats, vitamins, mineral salts and water. In orderto know how to eat healthily, it is essential to know thequality and quantity of foods we eat, rather than sim-ply calculating the amount of calories.

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Lifestyle

A few hours of physical activity and exercise eachweek cannot achieve total Wellness if combined withan excessive intake of alcohol, smoking or insufficient

sleep.It is, in particular, worth emphasising the increasing

importance of gaining a good night's sleep. Regularphysical activity and exercise are of paramount impor-tance in terms of helping to correct bad habits, enabling

people to quickly become aware of the benefits gainedfrom a positive change in lifestyle. Furthermore, devel-oping healthy habits means that people feel more ener-gised throughout their daily routines and better pre-pares the body for activity and exercise.

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Relationships with others

Achieving an overall state of emotional well-being isan important part of the Wellness philosophy. Feelinggood about yourself is the first step to peace of mind

and good relationships with others.

Developing and maintaining meaningful friendshipsand loving relationships can only release positiveenergy that brings about a feeling of self-satisfaction

and happiness.

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CHAPTER

How and where to achieve

daily Wellness

CHAPTER 2

HOW: The first step

towards Wellness isregular physical activity

Movement is health: there are now countless scien-tific studies in support of this statement. Exercise is

therefore the first step to take in the direction of glo-bal Wellness. Indications on how much to exercise andhow to correctly mix the various types of movementduring a typical week are summarised in the new Well-ness Lifestyle Pyramid (pages 24-25) and are based

on largely acknowledged scientific evidence, con-firmed also in recent years. Scientific findings showthat the greatest benefit can be derived from:

turning everyday actions into physical exercise(walking, using stairs...);

engaging in structured exercise sessions (at thegym, at home or outdoors), typically at a medium tohigh level of intensity, at least twice a week;

practising a sport, without the stress of extremecompetitiveness but starting from a solid level of

basic preparation.

Nearly 2,000 years ago, the Roman poet Juvenal firstarticulated the concept of Wellness with his quotemens sana in corpore sano (a healthy mind in ahealthy body), indicating that the health of your bodygoes hand-in-hand with your mental well-being.

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20 Chapter 2 - How and where to achieve daily Wellness

The Mediterranean diet is widely recognised by themedical and scientific world as a correct and well-bal-anced dietary pattern, based on varied foods with a

prevalence of fresh staples such as fruit and vegeta-bles. The different types of food can be divided into 6macro-groups, arranged on several levels accordingto their nutritional content and varying frequency withregard to weekly consumption (see the Wellness

Lifestyle Pyramid, pages 24-25). At the base of thepyramid is water, as suitable hydration plays anessential role in ensuring correct metabolic process-es. Directly above are vegetables, typically presentin the Mediterranean diet, with their high-nutrient,

low-calorie content of vitamins, mineral salts, waterand protective substances (fibre and phytochemi-cals). Further up the pyramid are higher-calorie foods(carbohydrates: bread, biscuits, potatoes, pasta andrice; proteins: meat, fish, legumes, cold cuts, followedby milk and dairy products; lipids: oil and butter, andfinally, plain sugars found in sweets and alcohol).

The foods in these 4 groups should be consumed indecreasing quantities in order to prevent excess bodyweight and metabolic disorders. A complete dietarypattern should include different foods from the samegroup.

A balanced diet must:

improve efficiency throughout the dy;

reduce excess weight for good;

chieve long-lsting well-being.

HOW: A healthy and balanced diet


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22 CHAPTER 2 - How and where to achieve daily Wellness

aa

Healthy eating not only requires us to pay attention tothe overall quantity of nutritional elements in our aver-age daily diet, but also to pay attention to how thisintake is distributed throughout the day. It is advisable

to follow a few simple but essential suggestions:

1. drinK plenty of wterWater is an essential component which enables our bodiesto function properly: it is important to drink even before youfeel thirsty.

2. distribute food intKe s evenlys possible throughout the dy

Avoid consuming the majority of your total daily calorie intakein a single evening meal.

3. void going without food for longerthn three hours t time

Besides being a cause of poor efficiency and sometimes evenillness, going without eating can lead to dangerous drops inblood sugar concentration, which alter insulin/glucagon lev-els with potentially negative consequences.

4. et smller portions nd more freQuentlySmall and frequent meals prevent the digestive system fromoverloading and thus contribute to continued well-being. Bycontrast, heavy meals separated by long periods withoutfood result in poor efficiency and can make you feel bloated

and lethargic.5. during mels, void eting excessive

portions of one type of foodEven essential nutrients consumed in large quantities canactually be damaging. For example, excessive protein intakeduring meals can cause kidney damage.


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t a a

Proteins

Recommended:

Avoid:

All types of fish (a source of goodfats). Meat from any type of animalbut only lean cuts, with all visible fat

removed. Vegetables. Egg whites (eggyolks should only be consumed occa-sionally). Low-fat yoghurt and milk.

Fatty meat, sausages, high-fat cheeses,offal.

vitamins, minerals and fibre

Fruit and vegetables, wholemeal cereals.Milk and yoghurt.

liPids

Recommended:

Avoid:

Extra-virgin olive oil, hard-shelled driedfruit (almonds, walnuts, hazel nuts), fishoil (Omega 3).

Butter, margarine, lard, fat, hydrogenatedvegetable oils.

carbohydrates

Recommended:

Avoid:

Vegetables and cereals, preferably

unrefined, such as whole wheat flour,pasta, rice and bread. Fresh fruit.

Croissants and pastries, sweet snacks,desserts and sugary drinks.


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HOW: a positive approach to life

A Wellness Lifestyle must include healthy daily hab-its, a satisfactory relational life, and sufficient motiva-tion to face our daily commitments.

A positive approach to life is certainly critical to spurus into action. At the same time, regular physical activ-ity is highly beneficial for our lasting mental wellbeing:its the Virtuous Circle of Wellness.

Here are a few simple but effective steps, all equally

important for a positive approach to life (see the Well-ness Lifestyle Pyramid, pages 24-25):

Sleep long enough to recharge physically and men-tally

Dedicate time to your social and affective relation-ships

Cultivate your passions and interests

Avoid polluted environments and get back to nature

Do not smoke or drink too much alcohol: think clearlyand stay in control

Be positive about life, get motivated and smile!

Remember that stress is a natural physiological reac-

tion: it can be controlled and turned into an incentiveto improve.


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The Technogym

Wellness Lifestyle Pyramid

Competitivesport

Noncompetitive

sport

Structuredexercise

Bicycle ridingand running

Power walking

Walking, climbingthe stairs

Get enoughsleep

Take care of

social andemotionalrelationships

MOVEMEN

T

MENTALWith the scienticcontribution of the


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The Pyramid,

created by Technogym WellnessScience Center showsthe three pillars of Wellness

(physical activity*, diet**and approach to life).

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*Adapted from ACSM-AHA Position Stand: Med. Sci. Sports Exerc.,Vol. 39, No. 8, pp. 14231434, 2007.

**Source: www.piramideitaliana.it - Istituto di ScienzadellAlimentazione, Universit La Sapienza, Roma.

Take care of

personalinterestsand hobbies

Stay positiveand motivated Managestress

Water (1.5-2 litres a day)

Fruit and vegetables

Bread, biscuits,potatoes, pasta, rice

Meat and

poultry,eggs, fish,legumes,cold meats

Milkand dairies,dressings

Confectionery,wine, beer

NUTR

ITION

APPROACH


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CHAPTER 2 - How and where to achieve daily Wellness

WHERE: Places for a

Wellness Lifestyle

The Wellness Lifestyle is a 360 approach to well-being. To achieve it you need to pay attention to howyou live everywhere you go, focusing on your habits

at home, how you work in the office or the sport youpractice in your spare time. Wellness is achieved byimproving all of these aspects in your life.

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k

The workplace is where you spend at least a third of yourday and often where you take on high physical and mentalstress. A Wellness lifestyle is essential to offset the pos-sible damage incurred by stress and inactivity that result

from day-to-day work habits.Our bodies are not designed to stay seated for hours

on end. ia a aa qbecause it reduces the amount of calories burned andtherefore increases fat deposits. Furthermore, lack of

adequate exercise reduces stamina and decreasesmuscle tone. This is notwithstanding the fact that badposture causes spinal problems such as neck and lowerback pain, the latter being most the widespread disorderamong people of working age. Damage caused by seden-tary behaviours can therefore be prevented by maintain-

ing correct posture(it may also be a good idea to use anergonomic chair which maintains the physiological align-ment and curvature of the spinal column), but above all byensuring that food intake matches actual calorie expendi-ture, as well as by exercising to improve cardiovascular

capacity, muscle tone and flexibility.Even at work you can control sources of stress to

achieve peace of mind. How? Here are a few sugges-tions:

tKe mximum stisfction from your

chievements t worK; Keep positive reltionship

with your collegues;

view problem solving s wy ofimproving yourself;

ensure you tKe long enough lunch breKnd et modertely-sized mel in relxedsurroundings, free from noise ndinterruption.


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Feeling good within yourself and in the company ofothers means living the Wellness philosophy to thefullest. The home is the place where we relate with ourloved ones and is therefore one of the most important

places to achieve emotional fulfilment. It goes with-out saying that the best gift for you and your familymembers is the time you spend together. Sharing thepositive and negative experiences of the day with yourfamily in peaceful surroundings - reading, playing and

exercising are activities which have much more valuethan a typical meal at a restaurant or present.

Well-being means taking care of your mind. Youcan slow down the aging of your intellect by exercis-ing your neurons creatively. Pursuing a wide range of

intellectual interests is the best investment to con-serve your brain power into old age. Stimulating activi-ties such as reading, playingand musicare withineveryones reach.

Even at home you can always stay physically active.

If you are short on time or cannot go to a Wellnessclub, you can set aside a little space for some free-style exercises or fitness equipment (after obtainingguidance from a qualified trainer). Getting enoughregular sleep is essential to refresh your body andyour mind. Modern lifestyles, which keep us over-stimulated in the evening and at night, alter the bodysnatural sleep-waking rhythm. This disruption caninevitably lead to serious problems, both physical andpsychological. Therefore, making time for more sleepis essential in order to be at your best the next day

and always ready to give 100%, without feeling con-stantly exhausted.


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d : a a

You can achieve Wellness by focusing your free timeand holidays on active well-being, both mentally andphysically. Sport or travelling are two excellent waysto do so.

Achieving a satisfactory level of fitness will enableyou to practice your favourite sport. Whatever activ-ity you choose - from tennislessons and cyclingtotrekkingand football- never underestimate the effortrequired and the necessity to stretch properly.

Planning a proper holiday to recharge your batteriesmeans completely freeing yourself from stress andinactivity. Some suggestions?

pln itinerries for wlKing tours

to plces of interest;

tret yourself to therpeutic nd relxing

tretments t wellness centres or sps;

booK sty t countryside retret which

offers sports nd excursions.

Involving your partner, family or friends will makethe experience all the more rewarding.

Choosing accommodation where there is a Wellness

centreon the grounds or nearby, will ensure you areable to keep in shape even if you are far from your reg-ular cub, particularly if you prefer to exercise indoorsor if the weather prevents you from enjoying outdooractivities.


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CHAPTERCHAPTER 3

What is exercise

and how is it done

WHAT: definition of exercise

Knowing the basic rules and benefits of exercisingand regular physical activity can undoubtedly reapbeneficial rewards in the long-term. Increasingly, exer-cise and physical activity are treated as one and thesame thing. However, there is a big difference betweenthe two. However, there is a big difference between thetwo. Physical activity is any type of body movementproduced by muscle contraction and which burns calo-ries. Exercise is a subcategory which is measured byamount, intensity and frequency and involves certain

repeated movements which are structured to improveor maintain one or more physical components.

aAerobic activities are exercises that move large mus-

cle mass in legs, torso and arms with cyclic and repeti-tive movements. They involve moderate or light effortover sustained periods of time (at least 15 minutes).For instance some typical aerobic exercises includewalking, swimming, running, cross-country skiing and

skating. The intensityof aerobic activity is measured bya a. ifrom regular aerobic activityinclude reductions in adipose tissue (if accompaniedby controlled calorie intake), blood pressure and cho-lesterol and increases in general stamina and insulin

sensitivity, resulting in improved glycaemia control.


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38 CHAPTER 3 - What is exercise and how is it done.

b /

Exercises to build muscle tone increase generalmuscle strength by using body weight or resist-

ance. This may involve the use of bands, free weights

(dumbbellsand barbells) or gymequipment withcounterweights or hydraulic systems.

Increasing strength initially comes by improvingmuscle contractionand then by increasing musclemass. It is not necessary to build up huge muscles

to feel the difference, but it is important to train ata high enough intensity to obtain results. In otherwords, generic training has limited benefits in thatit only helps to improve and maintain muscle tone,which is important for keeping the muscles function-

ing efficiently. By contrast, specific work on posturalmuscles is beneficial for improving overall posture.Muscles are also important because they serve asshock absorbers capable of absorbing a great deal ofstress and protecting the skeletal system and joints

from injury.Other important benefits are physiological, suchas increased heart functionality and efficient blood

circulation.


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ia

Flexibility enables you to perform all the movementsinvolved in daily life with natural efficiency and ease.Flexibility is the result of elasticity of the muscle andconnective tissues, and you can achieve it by per-

forming regular stretchingexercises.An inactive and sedentary lifestyle will lead to the

progressive loss of elasticity and increase the risk of

muscle tears and changes in posture.

The right physical activity can prevent this type of

damage by improving flexibility and correcting badposture.


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HOW:

training basics

It may be several years since you've donned yourgym gear, back in the day when exercising was allabout lifting heavy weights or doing star jumps.

Physical exercise has changed considerably inrecent times, due to continued research undertakenin the sports medicine field. The secret to success liesin the ability to measure the quantity and intensityof your workouts, based on your own fitness level,

and by consistently following a regular exercise pro-gramme. An exercise programme which is too lightwill not create any long-lasting changes to your body,whereas an exercise programme which is too intensemay not enable you to complete your programme due

to injury or overwork.Aerobics, tone buildingand flexibilityexercises arekey ingredientsto reaching and maintaining optimalphysical fitness.


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The combination should be customisedand cen-tred around personal goalswhich might be runninga marathon, losing weight, improving posture or even

controlling a disease such as diabetes or hyperten-sion. Therefore, there is clearly no one simple solutionwhich caters for every need.

It is, however, possible to provide some guidelinesto start you off.

Moderate or rigorous aerobic activity should be per-formed at least 5 times a week, muscle tone training2-3 times a week and flexibility exercises every day.


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How should the programme be carried out? Foraerobic activity, measuring your heart rate is consid-ered an excellent way of evaluating the intensity ofany workout. In many ways, heart rate is equivalentto the number of revolutions that an engine makes.

It is therefore essential to monitor the heart rate toavoid creating too much stress. If we analyse exerciseover a specific period of time, we can say that just likethe RPMs of an engine (beats per minute), the heartwill beat faster or slower depending on the intensity

of the exercise.To calculate the correct intensity, work out yourmaximum theoretical heart rate by subtracting yourage from 220. The correct workout intensity will bebetween 60-80% of this heart rate. Technogymwasthe first company in the world whose equipmentautomatically adjusted the intensity of the workoutbased on the pre-determined heart rate (cap ra s). This method ensures that yourbody is working at its own pace.

CPR


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If you would like to increase your strength andmuscle tone, you should be lifting weightswhich willenable you to perform 5-15repetitions before yourmuscles become tired (fewer reps produce greatergains in muscular strength, whereas more reps lead

to improved muscle tone). A programme of freestyleexercises is a little more difficult to regulate since youcannot change weights. In this case you can modifythe programme by increasing the number of repeti-tions or the difficulty level. Every movement should

be performed at the right speed and within the correctrange of movement. There are sevenmain movementsto perform (see photo opposite), five joint movementsand two movements for toning the torso. The five basicmovements are pushing (1-2) and pulling (3-4) with thearm held horizontally and in front and leg stretching

(5). The two torso exercises are for the abdominals(6) and the back (7).


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5-15

rePetitions

If you are a beginner, it is recommended that youuse isotonic machines that guide your movementsand ensure correct posture so that exercises are per-formed correctly. Once you have gained a little prac-tice you can use cable machines and free weights,

which give you more freedom of movement.You should also develop your flexibility by stretch-

ing regularly. Stretching exercises should be carriedout on each muscle group to the maximum withoutexperiencing any pain or discomfort and while breath-

ing deeply. Yoga is a valid alternative and focuses ondeveloping elasticity and fluidity of movement.

2

3

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6

1

7


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First of all, it is important to be realistic and setyourself achievable goals. You can do this by stick-ing to the programme recommended on the basis ofyour initial fitness test. The best thing to do is speak

to your trainer who will set your starting level andthe recommended amount of time you can invest inyour programme. It is useless to set goals that canbe reached only by dedicating time or effort that youcannot commit: this will only lead to frustration and

dissatisfaction.Are you already active or are you seriously thinking

about becoming so? Congratulations! You have madethe best decision to achieve the Wellness lifestyle.

t : a


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sa

Starting an exercise programme by yourself is feasi-ble, but it does require considerable determination onyour part as well as some experience.

If you are not self-motivated, or you do not have

enough space at home for a personal gym, the bestsolution is to find a Wellness-oriented club, and thenseek the services of a trained instructor who can cre-ate a customised exercise programme for you.

We all have individual physical needs and charac-

teristics which makes it very important to select themost appropriate exercises and weight loads. Theinstructor should approach this correctly by evaluat-ing your physical fitness level and your lifestyle.

This analysis will enable the instructor to plan a

customised exercise programme which will assistyou in achieving your goals.

Last, but certainly not least, is the 'fun' factor. Behonest with yourself and try to understand what exer-cise you find most enjoyable and is more rewarding,

rather than trying to perform the exercise that deliv-ers the most promising results. Exercise will only be aregular and pleasant part of your life if you enjoy it.


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How to choose a club that promotes Wellness

To help you choose the right club, you should exam-ine the following list item by item, and base your deci-sion on these results. If in doubt, compare the facili-ties based on the requirements listed below.

The club which ticks the most boxes, is most likely thebest choice for you.

the instructors should hve university

Qulifictions;

the club should offer full selection ofeQuipment, including mchines for both muscletoning nd erobic trining, nd suitble spcefor freestyle exercises nd stretching;

the instructors should monitor the members

nd motivte them to rech their gols;

the club should be ble to offer the services

of personl triner;

the club should offer its membership

eductionl opportunities regrdingthe fundmentls of wellness.


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preferbly there should be the option

of medicl exmintion;

the instructors should provide guidnce

to the members during their initil sessions,

explining nd demonstrting how to use

the eQuipment;

eQuipment should be of high Qulity

nd well- Kept;

exercise res should be well-ventilted;

the club should offer dditionl servicessuch s rehbilittion nd dietry dvice;

the fcilities should be spotless;

the showers nd chnging rooms should be

spcious nd comfortble.

The last piece of advice is to choose a Wellnesscentre that is open early in the morning, during lunchtime, in the late afternoon and in the evening, so youwill have a wide range of times to choose from. Whynot take in a workout session before work or during

your lunch break?


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h q

Exercising at home is convenient; however, insuf-ficient equipment often makes it impossible to per-form certain types of exercises. If you decide thathome exercise is for you, consider buying one piece of

equipment for aerobic exercise and another for weighttraining, in addition to a selection of accessories forstretching.


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Aerobic equipment

Included in the cardio-fitness category are tread-mills, stationary bikes, step climbers, elliptical train-ers, cardio waves and rowing machines.

Before purchasing one of these machines, checkthe following points. The equipment should:

be sfe nd esy to use;

be sturdy, silent nd smooth in movement;

be eQuipped with hert rte sensor(idelly sensor bnd strpped to the chest);

include disply which clerly indictes

hert rte, clories burned, level of effort

nd time elpsed;

come supplied with esy nd intuitive

instructions;

enble you to perform n ccurte test to

identify the most pproprite effort level;

be purchsed from supplier which provides

technicl consulting over the telephone

or vi the internet on custom trining

progrmmes, s well s direct customer

support in cse of technicl issues;

come supplied with mnul which is esy

to red nd vilble in the locl lnguge.


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56 CHAPTER 3 - What is exercise and how is it done?

s qp

The market provides many different options, varyingfrom sophisticated, multi-purpose machines to simplebenches for training with dumbbells and barbells. Ifyou are a beginner, it is important to know that multi-purpose machines are the easiest to use, as they guideyour movements on fixed trajectories. If you have pre-

viously trained with weights, a bench with dumbbellsand barbells might be an effective economical choicefor you as they will still allow you to perform a broadrange of exercises. It is important, however, to evalu-ate the machines with the following points in mind:

the height nd worKlod settings should beesily djustble to suit the user;

the eQuipment should be solid nd stble

when you re lifting hevy weights;

if you re using multi-purpose mchine,

the weights should move esily, without

becoming jmmed or creting friction;

seting should be ergonomic nd comfortble;

the mnufcturer should provide technicl

consulting over the telephone or vi theinternet on custom trining progrmmes

s well s direct customer support in cse

of defects;

the mnul should be esy to red, vilble

in the lnguge used where it is purchsednd come with multimedi mteril showing

how to use it correctly.

In general, avoid advertising traps which promise mira-cles or which guarantee amazing results with just a fewminutes training per day or within the space of onlyseveral weeks.


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a

There are many specific products available on themarket to help increase flexibility. Professional stretch-ing mats and special balls help you exercise safely andhave fun at the same time.

To ensure that these accessories are right for you, itis necessary to check that they:

include mterils which re odourless

nd inert, re developed with technologies

tht Keep their originl stte intct even

fter extensive use;

fit your body frme perfectly, includingyour stture nd weight;

llow wide rnge of possibilities for

exercising ll your muscles nd joints;

re prcticl nd esy to trnsport so

you cn use them nywhere nd t ny time;

re esy to use nd come with cler mnul

complete with thorough descriptions nd

illustrtions.


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w: a a a

y a a - a.

flse: it is not possible to trim isolated areasof the body by doing specific exercises. You will

lose weight by increasing the number of caloriesyou burn in proportion to the amount of caloriesyou take in by eating.

y k k a .

flse: Lifting weights two or three times perweek, performing only one exercise for eachmuscle group and limiting overloads, cannotcause your muscles to develop. Muscle develop-ment in body builders is the result of extended,daily weight-training sessions, performing sev-eral exercises per muscle group and using spe-cial techniques specifically to develop muscles.

va a .

flse: the increase in calorie burn derived fromthe use of vibration plates, without additionalcardiovascular exercise, is negligible. Therefore,this is not an effective way of losing weight.

y k .

true: it is extremely important to drink liquidsbefore, during and after exercise. This counter-balances the loss of fluids through perspiration

and breathing.


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You need enough water to maintain your body ata normal temperature, thereby avoiding exces-sive and potentially dangerous rises in body

temperature.

Exercising for anything less than an hour is awaste of time.

flse: twenty minutes of exercise, three to fourtimes per week, will give you better results than onehour of sporadic exercise. The frequency and regu-larity with which you work out are more importantthan the amount of time you spend exercising.

y .

flse: a well-balanced diet should include anappropriate amount of lipids. Lipids are a veryimportant source of energy. Not only do theyhelp the body absorb certain vitamins, they alsocontribute to the formation of certain cellularcomponents and the production of hormones. Inorder to lose weight on a permanent basis, youmust increase the amount of calories you burnoff through exercise and at the same time you

must maintain a balanced intake of calories.

f a a weights or using machines.

flse: even when performing freestyle exercises,you are working with a weight - the weight of yourbody. The real problem is selecting the appropri-ate loads and performing movements correctlyto minimise the risk of sustaining an injury andmaximise training results.


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CHAPTERCHAPTER 4

The benefits of

Wellness

It is by now fairly obvious that when we speak ofattaining overall Wellness, we also need to set and

maintain a few goals: achieving adequate aerobiccapacity, strong and toned muscles, flexibility, elastic-ity, an ideal body weight, a balanced diet and a healthylifestyle.

Those who adopt a Wellness lifestyle not only reach

and maintain these goals more easily, but they alsoobtain all the benefits from them, which reflect posi-tively in all aspects of their lives.

wellness means more energy

wellness means greater efficiency at worK

wellness means living longer

wellness means mental, physical and social well-being

The balance between mind, body and spirit that youachieve from a Wellness lifestyle translates into peaceof mind and better relationships with others.

Finding harmony within yourself is a fundamentalpart of dealing with your surroundings and the people

around you.


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62 CHAPTER 4 - The benefits of Wellness

Wellness meansmore energy

Wellness means

greater efficiencyat work

The ability to make complex decisions,greater concentration, creativity and

resistance to stress: these are just afew of the benefits you will experiencein the workplace once you follow theWellness lifestyle.

One of the main advantages of adop-

ting a Wellness lifestyle is the feeling

of being in shape and having plenty ofenergy.

A renewed level of fitness will help

you overcome periods of fatigue and

face any situation with more stamina,

whether in the workplace, at home, orduring your spare time.


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Wellness meansliving longer

Wellness means

mental, physical andsocial well-being

The psychological benefits deri-ved from a Wellness lifestyle inclu-de having a better temperament anddisposition. Striking a balance andbeing in harmony with yourself arethe keys to having a good rapport withyour surroundings and the people

with whom you come into contact.

Wellness means your present and

a. i a a-

ble benefits, Wellness also producessome intangible benefits for our body

systems and major organs, enabling us

to maintain our full physical and mental

capacities for longer and thereby crea-

ting the foundation for an enjoyableand active old age.


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Each day do at least 30 minutes of moderateintensityphysical activity.

Exercise your musclesat least twice a week,and increase flexibilityeveryday.

Choose to go on foot or by bikeinstead.

Eat 5 meals a day, preferably fresh foodand natural produce.

Drink plenty of waterand avoid soft drinks.

Sleep long enough to recharge physicallyand mentally.

Dedicate time to your own passionsand hobbies

Avoid polluted environments and getback tonature.

Do not smoke or drink too much alcohol:think clearly and stay in control.

Be positive about life, get motivated and smile!

With the scienticcontribution of the

Wellness Everyday -

Ten step guide to Wellness


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Download Wellness educational tools indigital format from:

../ak

Wellness Everyday Poster

The TechnogymWellness Lifestyle

Pyramid Poster

The Road to

Wellness Poster

Wellness EverydayPocket Ruler


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c w!

..

On the Technogym website you will find interestingarticles about exercise, diet and lifestyle. Register on thesite and you will receive a useful newsletter via email,

providing also all the latest updates from Technogym.

../so

The Technogym ShopOnline section allows you topurchase all home tness products in an easy, fast,secure way: Wellness is delivered directly to your doorwith a click!


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ca a t a &

a w & a .

italyTECHNOGYM SpA

Via Calcinaro, 286147521 Cesena (FC)Ph. +39 0547 56047Fax +39 0547 [email protected]

united KingdomTECHNOGYM UK Ltd.Doncastle HouseDoncastle Road Bracknell

Berkshire RG12 8PEPh. +44 1344 300236Fax +44 1344 [email protected]

germanyTECHNOGYM Wellness & Biomedical GmbHIm Geisbaum 1063329 EgelsbachPh. +49 6103 201240

Fax +49 6103 [email protected]

netherlandsTECHNOGYM BENELUX B.V.Essebaan 652908 LJ Capelle aan den IJsselPh. +31 (0) 10 422 32 22Fax +31 (0) 10 422 25 [email protected]

belgium and luxembourgTECHNOGYM BELGIUMLeuvensesteenweg 555/21930 ZaventemPh. +32 (0) 2 709 05 50Fax +32 (0) 2 721 36 [email protected]

france

TECHNOGYM FRANCE SAS20, rue Rouget de Lisle92130 Issy les MoulineauxPh. +33 (0)1 45 29 90 00Fax +33 (0)1 45 29 90 [email protected]

sPainTECHNOGYM TRADING S.A.Parc De Negocios Mas Blau

Ed. Avant 1 c/Selva, 1208820 El Prat de Llobregat, BarcelonaFree call: 900 89 88 99Ph. +34 902 101 093Fax +34 933 704 [email protected]

PortugalTECHNOGYM PORTUGAL, LDA.Tagus Park Nucleo Central. 284.

2740 122 Oeiras (Portugal)Ph. +351 70 778 50 56Fax +351 21 893 40 [email protected]

russiaTECHNOGYM Z.A.O.BC Vereyskaya PlazaVereyskaya Street, 29, Build.154, Ofce 42121357 Moscow

Ph. +7 495 933 38 36Fax +7 495 933 38 [email protected]

u.s.a.TECHNOGYM USA Corp.

700 US Highway 46 East,Faireld, New Jersey 07004Ph. +1 206 6231488Toll free: 800 8040952Fax +1 206 [email protected]

united arab emiratesTECHNOGYM EMIRATES LLCUmm Harair building, shop 9 Za Abeel Road

Dubai, United Arab EmiratesPh. +971 4 3375337Fax +971 4 [email protected]

JAPANTECHNOGYM JAPAN Ltd.Shibakoen Bldg. 3F 3-5-5 Shiba, Minato-kuTokyo, 105-0014 JapanPh. + 81 3 5765 7788Fax + 81 3 5765 7789

[email protected]

chinaTECHNOGYM (Shanghai) INTERNATIONALTRADING Co., Ltd.Room 101, No.98-4 Yanping Road,Jing An District, Shanghai.Zip Code: 200042Ph. +86 21 5888 6355Fax +86 21 5888 [email protected]

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australiaTECHNOGYM AUSTRALIA PTY Ltd.Building E, Suite E204 24-32 Lexington DriveBella Vista NSW 2153Ph. +61 (02) 8883 0172Toll free: 1800 615 440Fax +61 (02) 9672 [email protected]

braZilTECHNOGYM EQUIPAMENTOS DE GINSTICA ESOLUO PARA BEM-ESTAR LTDA.Rua Jardim Botnico no. 205, JardimBotnico, City of Rio de Janeiro,State of Rio de Janeiro, CEP 22.470-050Ph +55 [email protected]

other countries

TECHNOGYM SpAVia Calcinaro, 286147521 Cesena (FC), ItalyPh. +39 0547 650101Fax +39 0547 [email protected]

websitewww.technogym.com


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