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1190 Er Owner’s Manual
Exercise 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
f
or 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 str
ess test, pr
eferably administer
ed
during exercise by a healthcare professional.
1. Always stretch before your workout to loosen muscles, and afterwards to cool
down.
2.
The first few minutes of your workout should be devoted to war
ming 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.
Typical Target Zone Exercise
P
atterns for 35 year-old
119OM 8/28/06 11:43 AM Page 14