Diamondback 910Er - WORKOUT QUALITY AND QUANTITY; Get a Smart Start on Exercising

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910ErOwner’sManual
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Basedonthesecalculations,therecommendedheartratetrainingzoneforthisuserwouldbebetween111BPMand157BPM.Thegraph
abovedisplaystherecommendedheartratetrainingzoneforuserstwentyyearsofagetoseventy‐fiveyearsofage.
WORKOUTQUALITYANDQUANTITY
Itisrecommendedthatyouaccumulateatleastthirty(30)minutesofphysicalactivitymostdaysoftheweek.TheAmericanCollegeofSports
Medicinemakesthefollowingrecommendationsforthequantityandqualityoftrainingfordevelopingandmaintainingcardio‐respiratory
fitnessinhealthyadults:
 Anactivitythatuseslargemusclegroups,maint
ainedcontinuously,andisrhythmicalandaerobicinnature.
 Duration: 20to60minutesofcontinuousaerobicactivity,includingawarm‐upandcool‐downperiodforeachsession.
 Frequency: 3to5timesperweek.
 Intensity: 60%to85%ofmaximumheartrate.
Inadditiontoaerobicexerc
ise,strengthtrainingofmoderateintensitytwiceperweekisrecommended.Womenespeciallymaybenefitfrom
weight‐bearingexercises.Selectactivitiesyouenjoyandcanfitintodailylife.HavingDiamondbackFitnessequipmentathomeoffersyouthe
opportunitytoworkoutwithoutgoingtothegym.
GetaSmartStartonExercising
Anyoneovertheageof35,aswellasyoungerpersonswhomareoverweight,shouldcheckwithhis/herphysicianbeforecommencingan
exerciseprogram.Personswhohavediabetesorhighbloodpressure,afamilyhistoryofheartdisease,highcholesterolorhaveledsedentary
lifestylesshouldprotectthemselveswithamedicalcheck‐upandstresstestadministeredbyahealthcareprofessional.
 Stretchingandmassagingmajormuscles(suchasyourquadriceps)followingaworkoutsessionwillaidinthedissipationoflactic
acidandspeedyourbody’srecovery.
 Thefirstfewminutesofyourworkoutshouldbedevotedtowarmingupthemusclesbeforeavigorousworkout.Concentrateon
raisingyourheartrateslowly.
 Afteranaerobicworkoutofroughly20‐30minutes,spend10minutesgraduallyreducingyourheartratebymovingslowerorwith
lessresistance.
NOTE: Startslow,withintensitylowuntilyoubuildupenduranceandstrength.Alwaysconsultyourphysicianbefore
beginninganyexerciseprogram.
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