Diamondback 600 Tm manual Get a smart start on exercising

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600tmOM 8/24/06 11:17 AM Page 14

Workout guidelines (continued)

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 lead a sedentary lifestyle should protect themselves with a med- ical check-up and a stress test, preferably administered during exercise by a health- care 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 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 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.

12	600 Tm Owner’s Manual

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Contents 600tmOM 8/24/06 1117 AM To Activate Warranty Purchaser’s Reference InformationShipping Materials Table of Contents Introduction Safety Instructions and Warnings Safety Instructions & Warnings Grounding InstructionsAssembly Instructions Upright Posts AssemblyConsole Assembly Handrail Assembly Handrail Cover AssemblyMotor Cover Assembly Finish UpBMI = weight lb ÷ height2 in x Workout guidelinesGood health is an exercise in common sense ’10Maximum Heart Rate & Training Zone Quantity & QualityHeart Rate Guidelines 60% 85% Maximum Target Typical Target Zone Exercise Patterns for 35 year-oldGet a smart start on exercising Built in Wireless Heart Rate Receiver Heart Rate Monitoring DevicesErratic Heart Rate Readings Default Values ConsoleGlossary of Terms Operating TipsConsole Console Console Layout Profile displaySelect Key Speed & Incline Displays Message & data Displays Dot Matrix /Profile displayWorkout data display Speed and Incline display Other data displaysIncline Up/Down keys Enter keyStart key Stop keyWorkout Programs Getting StartedBeginning the Program During the ProgramO L D O W N Start Key I C K S T a R TProgram Default Values Classic ProgramsWorkout Programs Interval Trainer Segment Speed Incline Hill Walk Random Hills Easy JOG Segment Speed Incline 5K Train & 10K RUN Thigh Burner 10.0 10.5 HR Interactive Programs I N T E R a C T I V E P R O G R a M SWorkout Programs HR Intervals Workout Programs HR Hill Segment Max HR Cardio Training S T O M P R O G R a M S 1 , 2 , 3 Getting Started Save a program into Custom programsCustom Programs Selecting Custom Program and Beginning the Program Domestic warranty Information To obtain serviceWarranty Registration Effective AugustWarranty voided if Parts & ServiceExclusions Additional RightsMaintenance Overall CleaningBelt/Deck Maintenance Belt AdjustmentTurn each time on both sides Warranty card Diamondback Fitness Warranty CardDiamondback Fitness