This document briefly describes cross training, strength training and an
aerobic workout. The source of this information is some brochures put out
by the Bally Holiday Spa.

I. Cross Training Workout
What is cross training?
Cross training is training "across" different fitness regimes, sports and
activities. It involves combining more than one form of training of
exercise to reap added benefits and add variety. There are three types of
cross training:

     1. Aerobic Cross Training
This combines more than one form of aerobic exercise, such as life cycle
and jogging, or lifestyle and stairmaster.
     2. Aerobic and Strength cross training
This combines aerobic conditioning with strength training to reap the
benefits of both.
     3. Aerobic or strength training and sport/activity cross training
This means cross training between a fitness activity, such as aerobic
conditioning or strength training, and a sport or activity, such as tennis
or walking. The goal here is to achieve improved fitness while maintaining
an activity you enjoy.

Why Cross train?
Cross training is one of the most powerful techniques available to achieve
total body fitness and health benefits. The aerobic portion of a cross
training program can improve the efficiency of your heart and muscles. It
can also elevate your mood, help control your weight and improve the way
your body handles cholesterol. In the long term, consistent aerobic
exercise will decrease your risk of heart disease. The strength training
portion of cross training can improve your performance, tone your muscles,
reduce the risk of injury and lower body fat. The sports or activity
portion of the cross training program will add variety and enjoyment - two
key elements of maintaining a long term commitment to exercise.

Bally recommends 5 principles of cross training
1. Start at the right level. Bally recommends being tested on a life cycle
doing a fitness test. I have a lifecycle at home. Around the 10-12th minute
of exercise, I press the fitness test button, enter my age, heart rate at
the moment and weight. It computes  number from 0 to 60. When I started
exercising, my fitness level was 12. 5 months later, it is now a 34. More
on the fitness test later.

2. Warm up and cool down.

3. Alternate days between aerobic and strength training. Note: There is
some question about this suggestion depending on the level of aerobic and
strength training you are planning to do on a particular day. For example,
I might do my aerobics first and then just do strength training on my arms.
The next day, I might skip aerobics and do a heavier strength training.

4. Avoid overtraining. For most people, cross training allows you to
perform longer and harder workouts. This means you need to monitor that you
are not overdoing. Warning signs include chronic fatigue, trouble sleeping,
weight loss or failure to achieve fitness improvements despite increased
strength. I know someone who was working at avery high level on the
Stairmaster (around 13). They could only maintain this for 15 minutes. They
noticed they weren't losing as much body fat at the rate they did earlier.
When they went down to level 10, they were able to maintain aerobic fitness
for 24 minutes and broke the cycle of not losing body fat.

5. Most important, is to have fun. I for one like to experiment with
different types of aerobics. For example, a workout I like is 12 minutes
stairmaster, 12 minutes lifecycle and 12 minutes on the liferower. Another
day, I'll attend a 60 minute aerobic class of which 30 minutes is at a full
aerobic heart rate.

More about the Life Fitness Test
NOTE: Besides the Life Fitness test, there are a number of ways to monitor
your current aerobic conditioning. This might include being timed on a 12
minute walk or run, etc. The life fitness test allows you to measure your
aerobic capacity using the Life cycle Fit Test. This test yields a fit test
score (your VO2 max). NOTE: The 2 is supposed to be a subscript.

What kind of workout should I do?
One option is to alternate aerobic conditioning and strength training so
you are doing a 30 minute workout (3 of each) for a total of 6 days per
week. Or you can combine workouts so you are doing aerobic and strength
training (30 minutes each) three days per week.

Using Life fitness equipment, Bally recommends 18 minutes on the Lifecycle
and 12 minutes on the Lifestep or Stairmaster. Or 12 minutes on the
liferower can be substituted. Obviously, any type of aerobic equipment can
be substituted. The key being to work out at least 30 minutes per aerobic
workout. For walking, they recommend starting at walking 1 mile that should
take you 40 minutes. Depending on how good a shape you are in to begin
with, you will eventually work up to 2 and then 4-5 miles during your
workout which will take you from 30-50 minutes.

II. Aerobic Workout
Bally recommends at least three 30 minute aerobic sessions per week. The
American College of Sports Medicine (ACSM) recommends 3 days per week will
maintain your current fitness. 4 days per week will increase your fitness.
5 days will significantly increase your fitness. They was no apparent value
in increasing beyond the 5th day.

Aerobic literally means "in the presence of air". Aerobic exercises are the
ones that challenge the heart, lungs and muscles to become stronger and
more efficient at the delivery and utilization of oxygen. Aerobic exercises
utilize the large muscle groups in a repetitive fashion. Common types of
aerobic exercise include: Stationary Cycling, like the lifecycle or
exercise bike; stair climbing, like the Stair master or lifestep;
stationary rowing, like the Liferower; walking, jogging, swimming, cross
country skiing, and aerobic dance, like an aerobic class.

Why do aerobics?
It is one of the most powerful things you can do for good health. It will
make you less tired, have more endurance and accomplish more each day.
Carried out consistently over a lifetime, aerobic exercise significantly
reduces your likelihood of developing heart disease - the number one killer
in our society. Regular exercise is a key to weight control, helps fight
osteoporosis, helps control cholesterol, elevates your mood and makes you
less tense.

Principles of Aerobic Exercise.
1. Start at the right level.
2. Warm up and cool down for 5-7 minutes before each exercise session.
3. Exercise a minimum of 3 days per week.
4. Exercise at 60-80 percent of your predicted maximum heart rate.
5. Exercise for a minimum of 30 minutes per session.
5. Slow, steady progression. The key benefits come from a lifetime of
   consistent exercise.

An example of a beginner's workout using a lifecycle and a lifestep or
stairmaster consists of lifecycle for 18 minutes at 60% max heart rate and
12 minutes of the lifestep or stair master. Both of these at level 1.

A intermediate workout might consist of 18 minutes lifecycle at level 4 at
70% max heart rate and 12 minutes lifestep/Stairmaster level 4. An advanced
workout might consist of 18 minutes lifecycle level 10 and 12 minutes life
step/stair master at level 9 at 70-80% of max heart rate.

III. Strength Training
Strength training will help your appearance, give you more endurance and
confidence and reduce the likelihood of injury. Equipment that could be
used includes the Lifecircuit strength training system, Universals,
Nautilus, free weights, etc.

Weight training is an exercise process designed to strengthen your muscles.
Three related concepts can be potential outcomes of weight training:
improvements in strength, power and/or endurance. Strength refers to the
maximum force muscles can generate. For example, the difference between
lifting 150 pounds vs. 100 pounds. Power measures a combination of speed
and strength. This is the difference between someone who can drive a golf
ball 250 yards vs one who can only drive one 150 yds. Muscular endurance
refers to the number of times a muscle can contract without fatiguing. This
person can always come back to win the third set in a tennis game.

Strength training will allow you to develop more strength, power and
muscular endurance. This is important not just for athletic performance,
but also for the activities of daily life. Strength training also reduces
the likelihood of injury. This is because you develop stronger muscles and
tendons allowing you to withstand the demands of an active lifestyle.

Strength training also builds lean muscle mass and tones muscles. People
become prouder of their appearance and it shows in the level of confidence.

Principles of Strength Training:
1. Start at the right level with the right pounds of weight. For example,
doing as many reps as you can till you reach immediate fatigue. I usually
start with 12-15 reps and then work up to 2 sets of 12-15 reps.
2. Warm up and cool down.
3. User proper technique. Have someone watch your form, perhaps a trainer
   at the club.
4. Volume of training. Work out on alternate days.

Bally recommends the following workout. I have modified their recommendation to allow
for other equipment besides Bally's.
1. 6 minutes warm up on the lifecycle or for example a brisk walk
2. 2 complete circuits on the lifecircuit. This might be 2 sets of 8-12
   machines.
2. Cool down and stretch.

I hope the above information will help you reach your goals of weight
control, strength, endurance and so on.   Julie Johnson 76605,3451