Diamondback Fitness 400Ub - Manual (Page 12)

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4 0 0 S E R I E S O W N E R’S M A N U A L
Workout Guidelines
Maximum Heart Rate & Training Zone
To calculate your maximum heart rate and fi nd your training
zone, use the following formula. An example has been
provided below based on a 35-year –old person:
220 – Age = Maximum Heart Rate (220 – 35 = 185)
60% of Maximum Heart Rate
(60% x 185 = 111bpm)
85% of Maximum Heart Rate (85% x 185 = 157bpm)
Training Zone: 111bpm – 157bpm
Quantity & Quality
It is recommended that you accumulate at least 30 minutes
of physical activity most days of the week. Physical activity
should be initiated slowly and the intensity should be
increased gradually. You should select activities that you
enjoy and can fi t into your daily life. Having Diamondback
equipment at home certainly gives you the comfortable and
convenient workout you want.
The American College of Sports Medicine makes the
following recommendations for the quantity and quality of
training for developing and maintaining cardio respiratory
fi tness in healthy adults:
• An activity that uses large muscle groups,
maintained 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 exercise session.
• Frequency: 3 to 5 times per week.
• Intensity: 60% to 85% of maximum heart rate.
• In addition to aerobic exercise, it is recommended
that you add strength training of moderate intensity
twice per week to your program.
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 beginning any type of exercise program. People
who have diabetes or high blood pressure, a family history
of heart disease, high cholesterol or have lead a sedentary
lifestyle should protect themselves with a medical check-up
and a stress test, preferably administered during exercise by
a healthcare professional.
1. Always stretch before your workout to loosen
muscles, and afterwards to cool down.
2. The fi rst few minutes of your workout should be
devoted to warming up muscles before a vigorous
workout, and building your heart rate slowly.
3. After your aerobic workout of about 24-32 minutes,
spend 10 minutes gradually reducing your heart
rate with a lower resistance level.
Remember, to start slow, with intensity low, until you build
endurance and strength. And always consult your physician
before beginning any exercise program.
Heart Rate Guidelines
60% - 85% Maximum Target
180
170
160
150
140
130
120
110
100
90
80
20 25 30 35 40 45 50 55 60 65 70 75
Ages in Years
Heart Ra
te in BMP
170 170
166
162 162
157
153
149 149
145
140 140
136
132
128
123
87
90 90
93
96
99
102
105
108
111
114
117
120 120
= 85% = 60%