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Workout Guidelines
Workout Guidelines (Continued)
Good health is an exercise in common sense
The Surgeon General released a study in 2001, The Surgeon General’s Call To Action To Prevent and De-
crease Overweight and Obesity. It indicates that 61% of American adults are either overweight or obese.
The study states that overweight increases the risk of health problems, such as heart disease, certain
type of cancer, type 2 diabetes, etc. It further points out that overweight needs to be regarded primarily
as a Health rather than as an Appearance issue.
The Surgeon General’s Healthy weight advice for consumers is:
Aim for a healthy weight: Find your Body Mass Index (BMI) on the chart below.1.
Be active: Keep physically active to balance the calories you consume. 2.
Eat well: Select sensible portion sizes.3.
BMI = (weight (lb.)/ height² (in)) x 703
Weight in Pounds
120 130 140 150 160 170 180 190 200 210 220 230 240 250
4’6
29 31 34 36 39 41 43 46 48 51 53 56 58 60
Height in Feet and Inches
4’8
27 29 31 34 36 38 40 43 45 47 49 52 54 56
4’10
25 27 29 31 34 36 38 40 42 44 46 48 50 52
5’0
23 25 27 29 31 33 35 37 39 41 43 45 47 49
5’2
22 24 26 27 29 31 33 35 37 38 40 42 44 46
5’4
21 22 24 26 28 29 31 33 34 36 38 40 41 43
5’6
19 21 23 24 26 27 29 31 32 34 36 37 39 40
5’8
18 20 21 23 24 26 27 29 30 32 34 35 37 38
5’10
17 19 20 22 23 24 26 27 29 30 32 33 35 36
6’0
16 18 19 20 22 23 24 26 27 28 30 31 33 34
6’2
15 17 18 19 21 22 23 24 26 27 28 30 31 32
6’4
15 16 17 18 20 21 22 23 24 26 27 28 29 30
6’6
14 15 16 17 19 20 21 22 23 24 25 27 28 29
6’8
13 14 15 17 18 19 20 21 22 23 24 25 26 28
Healthy Weight Overweight Obese
Note: This chart is for adults (aged 20 years and older).
Heart rate is an important key to your exercise.
The Surgeon General also released a report on physical activity and health. This report defi nitively stated
that exercise and fi tness are benefi cial for a person’s health and redefi ned that exercise is a key compo-
nent of disease prevention and healthier living.
Medical research has shown us that there is an amount of exercise which is enough to condition the car-
dio respiratory system and the muscles of the body. This amount of exercise is between 60% and 85%
of your maximum heart rate measured during a training session. This range allows enough exercise to
achieve fi tness, but not an excessive amount to cause injury. Your heart rate is an excellent indicator of
the amount of stress placed on the cardiovascular system. Taking full advantage of this informa
tion, the 500 model units are designed to include heart rate monitoring features.
If exercise intensity is too low or too high, no gains will be made in fi tness. If the intensity is too low, the
stress levels are ineffective. If the intensity is too high, injury or fatigue may set your exercise program
back as you try to recover.
The best way to monitor exercise intensity is to accurately count your pulse during exercise. Your
heart rate can easily be determined by counting your pulse at the chest, wrist or at the carotid artery
on your neck. It is diffi cult to count your own pulse during exercise, mainly because you cannot count
fast enough to get an accurate number. Heart rate is monitored and electronically displayed as a digital
readout. Your target heart rate, the intensity needed to improve cardiovascular fi tness, depends primar-
ily on your age and not your state of fi tness. It is calculated as a percentage of your maximum heart rate,
estimated as 220 minus your age. It is most effective to train at your target heart rate between 60% and
85% of your maximum heart rate.
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
= 85% = 60%
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
500Ub.Sr OM R1.indd 12-13500Ub.Sr OM R1.indd 12-13 6/11/2008 9:54:28 AM6/11/2008 9:54:28 AM