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1180 Er Owner’s Manual
13
Workout guidelines (continued)
HEART RATE MONITORING DEVICES
Pulse Hand Grips (Standard
)
The 1180Er unit is heart rate controlled and comes standard with stainless steel pulse
handgrips. To activate, gently grasp both handgrips to obtain a heart rate reading.
(Note: It is recommended to wear a chest strap for Heart Rate control program, as it
is more accurate. If you wear a chest strap and use hand grips at the same time for
heart rate monitoring purpose, please note the console will take the measurement of
the chest strap.)
Operating Tips:
If you are not getting a consistent reading while using the hand pulse option, we
recommend the following suggestions:
• Make sure that the palms of the hands are touching the contact area of each
hand pulse grip.
• Maintain an even pressure on the grips.
• Do not hold the hand pulse grips too tightly.
Chest Strap (Standard)
The 1180Er is equipped a built-in receiver and a chest strap for your heart rate
monitoring. To get an accurate reading using these devices, you will need to be
within three feet of the console, and a minimum of four feet from others using a
heart rate monitoring device.
(Note:
The transmitter may fluctuate erratically if you are too close to other heart
rate monitoring equipment or there is other electronics near by, such as TV,
Radio...)
The r
eceiver of the wireless ECG system is built into the console unit of the
Diamondback 1180Er equipment. While using heart rate control modes, the com-
puter monitors the exact measurement of and control over the activity if the heart.
Hear
t rate fr
equency is displayed while the computer continually compar
es hear
t
rate to the preprogrammed personal data. The computer adjusts the wattage to
maintain heart rate at the preprogrammed level.
12
1180 Er Owner’s Manual
Workout guidelines (continued)
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
fit 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 res-
piratory fitness 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 pro-
gram. 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 str
etch befor
e your workout to loosen muscles, and afterwards to cool
down.
2.
The first 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 r
educing your hear
t rate with a lower r
esistance level.
Remember, to start slow, with intensity low, until you build endurance and strength.
And always consult your physician before beginning any exercise program.
T
ypical Target Zone Exercise
Patterns for 35 year-old