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500ErOwner’sManual
17
WORKOUTQUALITYANDQUANTITY
Itisrecommendedthatyouaccumulateatleastthirty(30)minutesofphysicalactivitymostdaysoftheweek.
TheAmericanCollegeofSportsMedicinemakesthefollowingrecommendationsforthequantityandqualityof
trainingfordevelopingandmaintainingcardio‐respiratoryfitnessinhealthyadults:
Anactivitythat
useslargemusclegroups,maintainedcontinuously,andisrhythmicalandaerobicinnature.
Duration: 20to60minutesofcontinuousaerobicactivity,includingawarm‐upandcool‐downperiodfor
eachsession.
Frequency: 3to5timesperweek.
Intensity: 60%to85%ofmaximumheartrate.
Inadditiontoaerobicexercise,strengthtrainingofmoderateintensitytwiceperweekisrecommended.Women
especiallymaybenefitfromweight‐bearingexercises.
Selectactivitiesyouenjoyandcanfitintodailylife.HavingDiamondbackFitnessequipmentathomeoffersyouthe
opportunitytoworkoutwithoutgoingtothe
gym.
GetaSmartStartonExercising
Anyoneovertheageof35,aswellasyoungerpersonswhomareoverweight,shouldcheckwithhis/herphysician
beforecommencinganexerciseprogram.Personswhohavediabetesorhighbloodpressure,afamilyhistoryof
heartdisease,highcholesterolorhaveledsedentary
lifestylesshouldprotectthemselveswithamedicalcheck‐up
andstresstestadministeredbyahealthcareprofessional.
Stretchingandmassagingmajormuscles(suchasyourquadriceps)followingaworkoutsessionwillaidinthe
dissipationoflacticacidandspeedyourbody’srecovery.
Thefirstfewminutesof
yourworkoutshouldbedevotedtowarmingupthemusclesbeforeavigorous
workout.Concentrateonraisingyourheartrateslowly.