Wellness

A guide to the Technogym lifestyle

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 time and without notice. 2007-2012 Technogym S.p.A. Under the copyright laws, this manual may not be copied, 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 aims to 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-UK 40/12

Wellness
A guide to the Technogym lifestyle

Wellness:

the new lifestyle for mental and physical well-being

Only when we are at a level of fitness where we can do what we want without any effort, when we are able to manage stress without being overwhelmed by it, when food is a healthy pleasure rather than a daily obsession, and when physical activity and exercise form an integral part of our lives, can we say that we have reached a state of Wellness. Wellness is the new Technogym lifestyle. Its aim is to enhance the quality of life by encouraging 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 Technogym The Wellness Company

CHAPTER 1

The fundamentals of Wellness

Physical activity and exercise Diet Lifestyle Relationships with others
page 8 page 10 page 12 page 14

CHAPTER 2

How and where to achieve daily Wellness

HOW: The first step towards Wellness is regular physical activity A healthy and balanced diet
A few fundamental rules The right eating habits

A positive approach to life The Wellness Lifestyle Pyramid

At work At home During free time: sport and holidays

page 16 page 18 page 20 page 21 page 22 page 24

WHERE: Locations for the Wellness lifestyle page 26

page 28 page 30 page 32

CHAPTER 3

What is exercise and how is it done

WHAT: Definition of exercise
Aerobic activity Building muscle tone Increasing flexibility
page 34 page 34 page 36 page 38 page 40 page 46 page 48 page 50 page 52 page 56

HOW: Training basics

Results: how to achieve them Starting out on the right foot How to find a club that promotes Wellness How to select home equipment Wellness: whats myth and whats not

CHAPTER 4

The benefits of Wellness

Wellness means more energy Wellness means living longer Wellness means mental, physical and social well-being Wellness Everyday Ten step guide to Wellness How to find out more about Wellness
page 60

Wellness means greater efficiency at work page 61

page 62 page 63

page 64

page 66

CHAPTER 1

The fundamentals of Wellness

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.

Physical activity and exercise

Although physical activity and exercise are different concepts - the first of which refers to any type of movement and the second to a more structured movement performed for specific aims - both are fundamental elements 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 the United States Department of Health and Human Services, underline that active individuals in good physical shape risk developing cardiovascular diseases and other chronic illnesses such as diabetes and some forms of cancer to a significantly lesser extent. Man was made to move, and cannot afford running the risks related to a sedentary lifestyle. Since 2002, the WHO has promoted a campaign with the highly motivational slogan of Move for Health, while the US First Lady has become personally involved in the Lets Move initiative - chiefly targeting children and adolescents. Nutritionists have also issued guidelines to highlight the importance of an active lifestyle for the general health of individuals. Moderate, consistent physical activity can therefore be considered a real medicine which, in the right doses, offers only advantages without any 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.
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Diet
The 'World Health Report 2002' stresses that the combination of physical inactivity and poor diet increases the incidence of obesity, hypertension and high cholesterol, which in turn contribute to the onset of a number of illnesses. This is why Wellness is also based on a complete and well-balanced diet. In order to be healthy, our body needs a balanced intake of carbohydrates, proteins, fats, vitamins, mineral salts and water. In order to know how to eat healthily, it is essential to know the quality and quantity of foods we eat, rather than simply calculating the amount of calories.

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Lifestyle
A few hours of physical activity and exercise each week cannot achieve total Wellness if combined with an excessive intake of alcohol, smoking or insufficient sleep. It is, in particular, worth emphasising the increasing importance of gaining a good night's sleep. Regular physical activity and exercise are of paramount importance in terms of helping to correct bad habits, enabling people to quickly become aware of the benefits gained from a positive change in lifestyle. Furthermore, developing healthy habits means that people feel more energised throughout their daily routines and better prepares the body for activity and exercise.

14 CHAPTER 1 - The fundamentals of Wellness

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Relationships with others

Achieving an overall state of emotional well-being is an important part of the Wellness philosophy. Feeling good about yourself is the first step to peace of mind and good relationships with others. Developing and maintaining meaningful friendships and loving relationships can only release positive energy that brings about a feeling of self-satisfaction and happiness.

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CHAPTER 2

How and where to achieve daily Wellness

Nearly 2,000 years ago, the Roman poet Juvenal first articulated the concept of Wellness with his quote mens sana in corpore sano (a healthy mind in a healthy body), indicating that the health of your body goes hand-in-hand with your mental well-being.

HOW: The first step towards Wellness is regular physical activity

Movement is health: there are now countless scientific studies in support of this statement. Exercise is therefore the first step to take in the direction of global Wellness. Indications on how much to exercise and how to correctly mix the various types of movement during a typical week are summarised in the new Wellness Lifestyle Pyramid (pages 24-25) and are based on largely acknowledged scientific evidence, confirmed also in recent years. Scientific findings show that the greatest benefit can be derived from: turning everyday actions into physical exercise (walking, using stairs...); engaging in structured exercise sessions (at the gym, at home or outdoors), typically at a medium to high level of intensity, at least twice a week; practising a sport, without the stress of extreme competitiveness but starting from a solid level of basic preparation.

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The fundamentals of exercise are as follows: cardiovascular training strength training flexibility training Based on level of fitness and the target goals, everybody should follow a specific exercise programme in which the three fundamental components are combined in varying quantity and intensity. A well-trained instructor will provide assistance in preparing the optimal exercise programme based on the individuals specific circumstances and available time.

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HOW: A healthy and balanced diet

The Mediterranean diet is widely recognised by the medical and scientific world as a correct and well-balanced dietary pattern, based on varied foods with a prevalence of fresh staples such as fruit and vegetables. The different types of food can be divided into 6 macro-groups, arranged on several levels according to their nutritional content and varying frequency with regard to weekly consumption (see the Wellness Lifestyle Pyramid, pages 24-25). At the base of the pyramid is water, as suitable hydration plays an essential role in ensuring correct metabolic processes. Directly above are vegetables, typically present in the Mediterranean diet, with their high-nutrient, low-calorie content of vitamins, mineral salts, water and protective substances (fibre and phytochemicals). Further up the pyramid are higher-calorie foods (carbohydrates: bread, biscuits, potatoes, pasta and rice; proteins: meat, fish, legumes, cold cuts, followed by milk and dairy products; lipids: oil and butter, and finally, plain sugars found in sweets and alcohol). The foods in these 4 groups should be consumed in decreasing quantities in order to prevent excess body weight and metabolic disorders. A complete dietary pattern should include different foods from the same group. A balanced diet must: improve efficiency throughout the day; reduce excess weight for good; achieve long-lasting well-being.

20 Chapter 2 - How and where to achieve daily Wellness

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 A few fundamental rules

Healthy eating not only requires us to pay attention to the overall quantity of nutritional elements in our average daily diet, but also to pay attention to how this intake is distributed throughout the day. It is advisable to follow a few simple but essential suggestions: 1. DRINK PLENTY OF WATER
Water is an essential component which enables our bodies to function properly: it is important to drink even before you feel thirsty.

2. DISTRIBUTE FOOD INTAKE AS EVENLY AS POSSIBLE THROUGHOUT THE DAY

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

3. AVOID GOING WITHOUT FOOD FOR LONGER THAN THREE HOURS AT A TIME
Besides being a cause of poor efficiency and sometimes even illness, going without eating can lead to dangerous drops in blood sugar concentration, which alter insulin/glucagon levels with potentially negative consequences.

4. EAT SMALLER PORTIONS AND MORE FREQUENTLY

Small and frequent meals prevent the digestive system from overloading and thus contribute to continued well-being. By contrast, heavy meals separated by long periods without food result in poor efficiency and can make you feel bloated and lethargic.

5. DURING MEALS, AVOID EATING EXCESSIVE PORTIONS OF ONE TYPE OF FOOD

Even essential nutrients consumed in large quantities can actually be damaging. For example, excessive protein intake during meals can cause kidney damage.

22 CHAPTER 2 - How and where to achieve daily Wellness

 The right eating habits

Proteins Recommended: All types of fish (a source of good fats). Meat from any type of animal but only lean cuts, with all visible fat removed. Vegetables. Egg whites (egg yolks should only be consumed occasionally). Low-fat yoghurt and milk. Avoid: Fatty meat, sausages, high-fat cheeses, offal.

Carbohydrates Recommended: Vegetables and cereals, preferably unrefined, such as whole wheat flour, pasta, rice and bread. Fresh fruit. Avoid: Croissants and pastries, sweet snacks, desserts and sugary drinks.

Lipids Recommended: Extra-virgin olive oil, hard-shelled dried fruit (almonds, walnuts, hazel nuts), fish oil (Omega 3). Avoid: Butter, margarine, lard, fat, hydrogenated vegetable oils. Vitamins, minerals and fibre Fruit and vegetables, wholemeal cereals. Milk and yoghurt.

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HOW: a positive approach to life

A Wellness Lifestyle must include healthy daily habits, a satisfactory relational life, and sufficient motivation to face our daily commitments. A positive approach to life is certainly critical to spur us into action. At the same time, regular physical activity 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 Wellness Lifestyle Pyramid, pages 24-25): Sleep long enough to recharge physically and mentally Dedicate time to your social and affective relationships Cultivate your passions and interests Avoid polluted environments and get back to nature Do not smoke or drink too much alcohol: think clearly and stay in control Be positive about life, get motivated and smile! Remember that stress is a natural physiological reaction: it can be controlled and turned into an incentive to improve.

24 CHAPTER 2 - How and where to achieve daily Wellness

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The Technogym Wellness Lifestyle Pyramid

Competitive sport

Non competitive sport

NT EM E MO V
Get enough sleep Take care of social and emotional relationships

Structured exercise

Bicycle riding and running

Power walking

Walking, climbing the stairs

MENTAL
With the scientific contribution of the

26 CHAPTER 2 - How and where to achieve daily Wellness

The Pyramid, created by Technogym Wellness Science Center shows the three pillars of Wellness (physical activity*, diet** and approach to life).
Confectionery, wine, beer

Milk and dairies, dressings

NU TR ITIO N
Stay positive and motivated Manage stress

Meat and poultry, eggs, fish, legumes, cold meats

Bread, biscuits, potatoes, pasta, rice

Fruit and vegetables

Water (1.5-2 litres a day)

Take care of personal interests and hobbies

APPROACH
*Adapted from ACSM-AHA Position Stand: Med. Sci. Sports Exerc., Vol. 39, No. 8, pp. 14231434, 2007. **Source: www.piramideitaliana.it - Istituto di Scienza dellAlimentazione, Universit La Sapienza, Roma.

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WHERE: Places for a Wellness Lifestyle

The Wellness Lifestyle is a 360 approach to wellbeing. To achieve it you need to pay attention to how you live everywhere you go, focusing on your habits at home, how you work in the office or the sport you practice in your spare time. Wellness is achieved by improving all of these aspects in your life.

28 CHAPTER 2 - How and where to achieve daily Wellness

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 At work
The workplace is where you spend at least a third of your day and often where you take on high physical and mental stress. A Wellness lifestyle is essential to offset the possible 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. Inactivity also damages the bodys physique because it reduces the amount of calories burned and therefore increases fat deposits. Furthermore, lack of adequate exercise reduces stamina and decreases muscle tone. This is notwithstanding the fact that bad posture causes spinal problems such as neck and lower back pain, the latter being most the widespread disorder among people of working age. Damage caused by sedentary behaviours can therefore be prevented by maintaining correct posture (it may also be a good idea to use an ergonomic chair which maintains the physiological alignment and curvature of the spinal column), but above all by ensuring that food intake matches actual calorie expenditure, 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 suggestions: take maximum satisfaction from your achievements at work; keep a positive relationship with your colleagues; view problem solving as a way of improving yourself; ensure you take a long enough lunch break and eat a moderately-sized meal in relaxed surroundings, free from noise and interruption.

30 CHAPTER 2 - How and where to achieve daily Wellness

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 At home
Feeling good within yourself and in the company of others means living the Wellness philosophy to the fullest. The home is the place where we relate with our loved ones and is therefore one of the most important places to achieve emotional fulfilment. It goes without saying that the best gift for you and your family members is the time you spend together. Sharing the positive and negative experiences of the day with your family in peaceful surroundings - reading, playing and exercising are activities which have much more value than a typical meal at a restaurant or present. Well-being means taking care of your mind. You can slow down the aging of your intellect by exercising your neurons creatively. Pursuing a wide range of intellectual interests is the best investment to conserve your brain power into old age. Stimulating activities such as reading, playing and music are within everyones reach. Even at home you can always stay physically active. If you are short on time or cannot go to a Wellness club, you can set aside a little space for some freestyle exercises or fitness equipment (after obtaining guidance from a qualified trainer). Getting enough regular sleep is essential to refresh your body and your mind. Modern lifestyles, which keep us overstimulated in the evening and at night, alter the bodys natural sleep-waking rhythm. This disruption can inevitably lead to serious problems, both physical and psychological. Therefore, making time for more sleep is essential in order to be at your best the next day and always ready to give 100%, without feeling constantly exhausted.

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 During free time: sport and holidays

You can achieve Wellness by focusing your free time and holidays on active well-being, both mentally and physically. Sport or travelling are two excellent ways to do so. Achieving a satisfactory level of fitness will enable you to practice your favourite sport. Whatever activity you choose - from tennis lessons and cycling to trekking and football - never underestimate the effort required and the necessity to stretch properly. Planning a proper holiday to recharge your batteries means completely freeing yourself from stress and inactivity. Some suggestions? plan itineraries for walking tours to places of interest; Treat yourself to therapeutic and relaxing treatments at wellness centres or spas; book a stay at a countryside retreat which offers sports and excursions. Involving your partner, family or friends will make the experience all the more rewarding. Choosing accommodation where there is a Wellness centre on the grounds or nearby, will ensure you are able to keep in shape even if you are far from your regular cub, particularly if you prefer to exercise indoors or if the weather prevents you from enjoying outdoor activities.

34 CHAPTER 2 - How and where to achieve daily Wellness

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CHAPTER 3

What is exercise and how is it done

WHAT: definition of exercise

Knowing the basic rules and benefits of exercising and regular physical activity can undoubtedly reap beneficial rewards in the long-term. Increasingly, exercise and physical activity are treated as one and the same thing. However, there is a big difference between the two. However, there is a big difference between the two. Physical activity is any type of body movement produced by muscle contraction and which burns calories. Exercise is a subcategory which is measured by amount, intensity and frequency and involves certain repeated movements which are structured to improve or maintain one or more physical components.

Aerobic activities
Aerobic activities are exercises that move large muscle mass in legs, torso and arms with cyclic and repetitive movements. They involve moderate or light effort over sustained periods of time (at least 15 minutes). For instance some typical aerobic exercises include walking, swimming, running, cross-country skiing and skating. The intensity of aerobic activity is measured by heart rate. Improvements from regular aerobic activity include reductions in adipose tissue (if accompanied by controlled calorie intake), blood pressure and cholesterol and increases in general stamina and insulin sensitivity, resulting in improved glycaemia control.

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 Building muscle tone/strength

Exercises to build muscle tone increase general muscle strength by using body weight or resistance. This may involve the use of bands, free weights (dumbbells and barbells) or gym equipment with counterweights or hydraulic systems. Increasing strength initially comes by improving muscle contraction and then by increasing muscle mass. It is not necessary to build up huge muscles to feel the difference, but it is important to train at a high enough intensity to obtain results. In other words, generic training has limited benefits in that it only helps to improve and maintain muscle tone, which is important for keeping the muscles functioning efficiently. By contrast, specific work on postural muscles is beneficial for improving overall posture. Muscles are also important because they serve as shock absorbers capable of absorbing a great deal of stress and protecting the skeletal system and joints from injury. Other important benefits are physiological, such as increased heart functionality and efficient blood circulation.

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

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 Increasing flexibility
Flexibility enables you to perform all the movements involved in daily life with natural efficiency and ease. Flexibility is the result of elasticity of the muscle and connective tissues, and you can achieve it by performing regular stretching exercises. 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 bad posture.

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

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HOW: training basics

It may be several years since you've donned your gym gear, back in the day when exercising was all about lifting heavy weights or doing star jumps. Physical exercise has changed considerably in recent times, due to continued research undertaken in the sports medicine field. The secret to success lies in the ability to measure the quantity and intensity of your workouts, based on your own fitness level, and by consistently following a regular exercise programme. An exercise programme which is too light will not create any long-lasting changes to your body, whereas an exercise programme which is too intense may not enable you to complete your programme due to injury or overwork. Aerobics, tone building and flexibility exercises are key ingredients to reaching and maintaining optimal physical fitness.

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

The combination should be customised and centred around personal goals which might be running a marathon, losing weight, improving posture or even controlling a disease such as diabetes or hypertension. Therefore, there is clearly no one simple solution which caters for every need. It is, however, possible to provide some guidelines to start you off. Moderate or rigorous aerobic activity should be performed at least 5 times a week, muscle tone training 2-3 times a week and flexibility exercises every day.

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How should the programme be carried out? For aerobic activity, measuring your heart rate is considered an excellent way of evaluating the intensity of any workout. In many ways, heart rate is equivalent to the number of revolutions that an engine makes. It is therefore essential to monitor the heart rate to avoid creating too much stress. If we analyse exercise over a specific period of time, we can say that just like the RPMs of an engine (beats per minute), the heart will beat faster or slower depending on the intensity of the exercise. To calculate the correct intensity, work out your maximum theoretical heart rate by subtracting your age from 220. The correct workout intensity will be between 60-80% of this heart rate. Technogym was the first company in the world whose equipment automatically adjusted the intensity of the workout based on the pre-determined heart rate (Constant Pulse Rate System ). This method ensures that your CPR body is working at its own pace.
S Y S T E M

CPR

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

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If you would like to increase your strength and muscle tone, you should be lifting weights which will enable you to perform 5-15 repetitions before your muscles become tired (fewer reps produce greater gains in muscular strength, whereas more reps lead to improved muscle tone). A programme of freestyle exercises is a little more difficult to regulate since you cannot change weights. In this case you can modify the programme by increasing the number of repetitions or the difficulty level. Every movement should be performed at the right speed and within the correct range of movement. There are seven main movements to perform (see photo opposite), five joint movements and two movements for toning the torso. The five basic movements are pushing (1-2) and pulling (3-4) with the arm 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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1 7 2

5-15 repetitions

If you are a beginner, it is recommended that you use isotonic machines that guide your movements and ensure correct posture so that exercises are performed correctly. Once you have gained a little practice you can use cable machines and free weights, which give you more freedom of movement. You should also develop your flexibility by stretching regularly. Stretching exercises should be carried out on each muscle group to the maximum without experiencing any pain or discomfort and while breathing deeply. Yoga is a valid alternative and focuses on developing elasticity and fluidity of movement.

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 The results: how to achieve them

First of all, it is important to be realistic and set yourself achievable goals. You can do this by sticking to the programme recommended on the basis of your initial fitness test. The best thing to do is speak to your trainer who will set your starting level and the recommended amount of time you can invest in your programme. It is useless to set goals that can be reached only by dedicating time or effort that you cannot commit: this will only lead to frustration and dissatisfaction. Are you already active or are you seriously thinking about becoming so? Congratulations! You have made the best decision to achieve the Wellness lifestyle.

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

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 Starting out on the right foot

Starting an exercise programme by yourself is feasible, but it does require considerable determination on your 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 best solution is to find a Wellness-oriented club, and then seek the services of a trained instructor who can create a customised exercise programme for you. We all have individual physical needs and characteristics which makes it very important to select the most appropriate exercises and weight loads. The instructor should approach this correctly by evaluating your physical fitness level and your lifestyle. This analysis will enable the instructor to plan a customised exercise programme which will assist you in achieving your goals. Last, but certainly not least, is the 'fun' factor. Be honest with yourself and try to understand what exercise you find most enjoyable and is more rewarding, rather than trying to perform the exercise that delivers the most promising results. Exercise will only be a regular 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 examine the following list item by item, and base your decision on these results. If in doubt, compare the facilities based on the requirements listed below. The club which ticks the most boxes, is most likely the best choice for you. The instructors should have university qualifications; The club should offer a full selection of equipment, including machines for both muscle toning and aerobic training, and a suitable space for freestyle exercises and stretching; The instructors should monitor the members and motivate them to reach their goals; The club should be able to offer the services of a personal trainer; The club should offer its membership educational opportunities regarding the fundamentals of Wellness.

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

 Preferably there should be the option of a medical examination; The instructors should provide guidance to the members during their initial sessions, explaining and demonstrating how to use the equipment; Equipment should be of a high quality and well- kept; Exercise areas should be well-ventilated; The club should offer additional services such as rehabilitation and dietary advice; The facilities should be spotless; The showers and changing rooms should be spacious and comfortable. The last piece of advice is to choose a Wellness centre that is open early in the morning, during lunch time, in the late afternoon and in the evening, so you will have a wide range of times to choose from. Why not take in a workout session before work or during your lunch break?

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 How to select home equipment

Exercising at home is convenient; however, insufficient equipment often makes it impossible to perform certain types of exercises. If you decide that home exercise is for you, consider buying one piece of equipment for aerobic exercise and another for weight training, in addition to a selection of accessories for stretching.

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

Aerobic equipment Included in the cardio-fitness category are treadmills, stationary bikes, step climbers, elliptical trainers, cardio waves and rowing machines. Before purchasing one of these machines, check the following points. The equipment should: be safe and easy to use; be sturdy, silent and smooth in movement; be equipped with a heart rate sensor (ideally a sensor band strapped to the chest); include a display which clearly indicates heart rate, calories burned, level of effort and time elapsed; come supplied with easy and intuitive instructions; enable you to perform an accurate test to identify the most appropriate effort level; be purchased from a supplier which provides technical consulting over the telephone or via the internet on custom training programmes, as well as direct customer support in case of technical issues; come supplied with a manual which is easy to read and available in the local language.

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Strength training equipment The market provides many different options, varying from sophisticated, multi-purpose machines to simple benches for training with dumbbells and barbells. If you are a beginner, it is important to know that multipurpose machines are the easiest to use, as they guide your movements on fixed trajectories. If you have previously trained with weights, a bench with dumbbells and barbells might be an effective economical choice for you as they will still allow you to perform a broad range of exercises. It is important, however, to evaluate the machines with the following points in mind: The height and workload settings should be easily adjustable to suit the user; The equipment should be solid and stable when you are lifting heavy weights; If you are using a multi-purpose machine, the weights should move easily, without becoming jammed or creating friction; Seating should be ergonomic and comfortable; the manufacturer should provide technical consulting over the telephone or via the internet on custom training programmes as well as direct customer support in case of defects; the manual should be easy to read, available in the language used where it is purchased and come with multimedia material showing how to use it correctly. In general, avoid advertising traps which promise miracles or which guarantee amazing results with just a few minutes training per day or within the space of only several weeks.

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Accessories for stretching exercises There are many specific products available on the market to help increase flexibility. Professional stretching mats and special balls help you exercise safely and have fun at the same time. To ensure that these accessories are right for you, it is necessary to check that they: include materials which are odourless and inert, are developed with technologies that keep their original state intact even after extensive use; fit your body frame perfectly, including your stature and weight; allow a wide range of possibilities for exercising all your muscles and joints; are practical and easy to transport so you can use them anywhere and at any time; are easy to use and come with a clear manual complete with thorough descriptions and illustrations.

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 Wellness: whats myth and whats not

You have to do a lot of sit-ups to trim belly fat.

False: it is not possible to trim isolated areas of the body by doing specific exercises. You will lose weight by increasing the number of calories you burn in proportion to the amount of calories you take in by eating.

You will look like a body builder if you use weights.

False: Lifting weights two or three times per week, performing only one exercise for each muscle group and limiting overloads, cannot cause your muscles to develop. Muscle development in body builders is the result of extended, daily weight-training sessions, performing several exercises per muscle group and using special techniques specifically to develop muscles.

Vibration plates help you to lose weight.

False: the increase in calorie burn derived from the use of vibration plates, without additional cardiovascular exercise, is negligible. Therefore, this is not an effective way of losing weight.

You should drink while you exercise.

True: it is extremely important to drink liquids before, during and after exercise. This counterbalances the loss of fluids through perspiration and breathing.

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

You need enough water to maintain your body at a normal temperature, thereby avoiding excessive and potentially dangerous rises in body temperature.

Exercising for anything less than an hour is a waste of time.

False: twenty minutes of exercise, three to four times per week, will give you better results than one hour of sporadic exercise. The frequency and regularity with which you work out are more important than the amount of time you spend exercising.

You should cut lipids out of your diet to lose weight.

False: a well-balanced diet should include an appropriate amount of lipids. Lipids are a very important source of energy. Not only do they help the body absorb certain vitamins, they also contribute to the formation of certain cellular components and the production of hormones. In order to lose weight on a permanent basis, you must increase the amount of calories you burn off through exercise and at the same time you must maintain a balanced intake of calories.

Freestyle exercises are better than lifting weights or using machines.

False: even when performing freestyle exercises, you are working with a weight - the weight of your body. The real problem is selecting the appropriate loads and performing movements correctly to minimise the risk of sustaining an injury and maximise training results.
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CHAPTER 4

The benefits of Wellness

It is by now fairly obvious that when we speak of attaining overall Wellness, we also need to set and maintain a few goals: achieving adequate aerobic capacity, strong and toned muscles, flexibility, elasticity, an ideal body weight, a balanced diet and a healthy lifestyle. Those who adopt a Wellness lifestyle not only reach and maintain these goals more easily, but they also obtain all the benefits from them, which reflect positively 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 you achieve from a Wellness lifestyle translates into peace of mind and better relationships with others. Finding harmony within yourself is a fundamental part of dealing with your surroundings and the people around you.

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Wellness means more energy

One of the main advantages of adopting a Wellness lifestyle is the feeling of being in shape and having plenty of energy. 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, or during your spare time.

Wellness means greater efficiency at work

The ability to make complex decisions, greater concentration, creativity and resistance to stress: these are just a few of the benefits you will experience in the workplace once you follow the Wellness lifestyle.

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Wellness means living longer

Wellness means your present and future health. In addition to its tangible benefits, Wellness also produces some intangible benefits for our body systems and major organs, enabling us to maintain our full physical and mental capacities for longer and thereby creating the foundation for an enjoyable and active old age.

Wellness means mental, physical and social well-being

The psychological benefits derived from a Wellness lifestyle include having a better temperament and disposition. Striking a balance and being in harmony with yourself are the keys to having a good rapport with your surroundings and the people with whom you come into contact.

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Wellness Everyday Ten step guide to Wellness

Each day do at least 30 minutes of moderate intensity physical activity. Exercise your muscles at least twice a week, and increase flexibility everyday. Choose to go on foot or by bike instead. Eat 5 meals a day, preferably fresh food and natural produce. Drink plenty of water and avoid soft drinks. Sleep long enough to recharge physically and mentally. Dedicate time to your own passions and hobbies Avoid polluted environments and get back to nature. Do not smoke or drink too much alcohol: think clearly and stay in control. Be positive about life, get motivated and smile!

With the scientific contribution of the

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Wellness Everyday Poster

Wellness Everyday Pocket Ruler

The Technogym Wellness Lifestyle Pyramid Poster

The Road to Wellness Poster

Download Wellness educational tools in digital format from: www.technogym.com/marketingsupport

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Choose to live Wellness!

www.technogym.com
On the Technogym website you will find interesting articles about exercise, diet and lifestyle. Register on the site and you will receive a useful newsletter via email, providing also all the latest updates from Technogym.

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

68 CHAPTER 4 - The benefits of Wellness

Contact your local Technogym office for further information & advice on Wellness & any of our products or services.
ITALY TECHNOGYM SpA Via Calcinaro, 2861 47521 Cesena (FC) Ph. +39 0547 56047 Fax +39 0547 650505 informazioni@technogym.com UNITED KINGDOM TECHNOGYM UK Ltd. Doncastle House Doncastle Road Bracknell Berkshire RG12 8PE Ph. +44 1344 300236 Fax +44 1344 300238 UK_info@technogym.com GERMANY TECHNOGYM Wellness & Biomedical GmbH Im Geisbaum 10 63329 Egelsbach Ph. +49 6103 201240 Fax +49 6103 2012410 info_d@technogym.com NETHERLANDS TECHNOGYM BENELUX B.V. Essebaan 65 2908 LJ Capelle aan den IJssel Ph. +31 (0) 10 422 32 22 Fax +31 (0) 10 422 25 68 info_blx@technogym.com BELGIUM AND LUXEMBOURG TECHNOGYM BELGIUM Leuvensesteenweg 555/2 1930 Zaventem Ph. +32 (0) 2 709 05 50 Fax +32 (0) 2 721 36 99 info_blx@technogym.com FRANCE TECHNOGYM FRANCE SAS 20, rue Rouget de Lisle 92130 Issy les Moulineaux Ph. +33 (0)1 45 29 90 00 Fax +33 (0)1 45 29 90 05 info@technogym.fr SPAIN TECHNOGYM TRADING S.A. Parc De Negocios Mas Blau Ed. Avant 1 c/Selva, 12 08820 El Prat de Llobregat, Barcelona Free call: 900 89 88 99 Ph. +34 902 101 093 Fax +34 933 704 736 informacion@technogym.net PORTUGAL TECHNOGYM PORTUGAL, LDA. Tagus Park Nucleo Central. 284. 2740 122 Oeiras (Portugal) Ph. +351 70 778 50 56 Fax +351 21 893 40 39 informacao@technogym.net RUSSIA TECHNOGYM Z.A.O. BC Vereyskaya Plaza Vereyskaya Street, 29, Build.154, Office 42 121357 Moscow Ph. +7 495 933 38 36 Fax +7 495 933 38 34 info_ru@technogym.com U.S.A. TECHNOGYM USA Corp. 700 US Highway 46 East, Fairfield, New Jersey 07004 Ph. +1 206 6231488 Toll free: 800 8040952 Fax +1 206 6231898 info@technogymusa.com UNITED ARAB EMIRATES TECHNOGYM EMIRATES LLC Umm Harair building, shop 9 Za Abeel Road Dubai, United Arab Emirates Ph. +971 4 3375337 Fax +971 4 3372660 infouae@technogym.com JAPAN TECHNOGYM JAPAN Ltd. Shibakoen Bldg. 3F 3-5-5 Shiba, Minato-ku Tokyo, 105-0014 Japan Ph. + 81 3 5765 7788 Fax + 81 3 5765 7789 jp_info@technogym.com CHINA TECHNOGYM (Shanghai) INTERNATIONAL TRADING Co., Ltd. Room 101, No.98-4 Yanping Road, Jing An District, Shanghai. Zip Code: 200042 Ph. +86 21 5888 6355 Fax +86 21 5888 6950 sales_china@technogym.com HONG KONG TECHNOGYM ASIA Ltd. 30/F, Unit 3008 25 Canton Road, The Gateway Tower 2 Tsim Sha Tsui, Kowloon, Hong Kong Ph. +852 31162622 Fax +852 31162625 hleung@technogymasia.com AUSTRALIA TECHNOGYM AUSTRALIA PTY Ltd. Building E, Suite E204 24-32 Lexington Drive Bella Vista NSW 2153 Ph. +61 (02) 8883 0172 Toll free: 1800 615 440 Fax +61 (02) 9672 6410 info.au@technogym.com BRAZIL TECHNOGYM EQUIPAMENTOS DE GINSTICA E SOLUO PARA BEM-ESTAR LTDA. Rua Jardim Botnico no. 205, Jardim Botnico, City of Rio de Janeiro, State of Rio de Janeiro, CEP 22.470-050 Ph +55 21-3176-6070 technogym_do_Brasil@technogym.com OTHER COUNTRIES TECHNOGYM SpA Via Calcinaro, 2861 47521 Cesena (FC), Italy Ph. +39 0547 650101 Fax +39 0547 650591 info@technogym.com

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