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WORKOUT QUALITY AND QUANTITY
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 Fitness equipment at home offers you the opportunity to work out without going to the gym.
The American College of Sports Medicine makes the following recommendations for the quantity and quality of training for
developing and maintaining cardiovascular 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 program. People who have diabetes or high blood pressure, a family history of heart disease,
high cholesterol or have led a sedentary lifestyle should protect themselves with a medical check-up and a stress test, preferably
administered during exercise by a health care professional.
• Always stretch before your workout to loosen muscles, and afterwards to cool down.
• The first few minutes of your workout should be devoted to warming up muscles before a vigorous workout, and building
your heart rate slowly.
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