Wellness A guide to the Technogym® lifestyle
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Wellness A guide to the Technogym® lifestyle - 1

Wellness A guide to the Technogym® lifestyle

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Wellness A guide to the Technogym® lifestyle - 2

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,...

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Wellness A guide to the Technogym® lifestyle - 3

Wellness A guide to the Technogym® lifestyle

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Wellness A guide to the Technogym® lifestyle - 5

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...

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Physical activity and exercise page 8 Relationships with others page 14 to achieve daily Wellness The first step towards Wellness is regular physical activity page 16 A healthy and balanced diet page 18 • Afewfundamental 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 • During free time: sport and holidays page 32

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WHAT: Definition of exercise page 34 • Aerobic activity page 34 • Building muscle tone page 36 • Increasing flexibility page 38 HOW: Training basics page 40 • Results: how to achieve them page 46 • Starting out on the right foot page 48 • How to find a club that promotes Wellness page 50 • How to select home equipment page 52 • Wellness: what's myth and what's not page 56 Wellness means more energy page 60 Wellness means greater efficiency at work page 61 Wellness means living longer page 62 Wellness means mental, physical and page 63 social well-being Wellness Everyday - Ten step guide to...

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The fundamentals of Wellness Wellness is the lifestyle promoted by Technogym aimed at improving people’s 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...

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Wellness A guide to the Technogym® lifestyle - 10

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...

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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. 16 CHAPTER 1 - The fundamentals of Wellness

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Wellness A guide to the Technogym® lifestyle - 16

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...

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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 individual’s 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...

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