Diamondback 1190 Sr manual Maximum Heart Rate & Training Zone

Page 11

1190SROM 9/22/06 1:51 PM Page 13

Exercise guidelines (continued)

Medical research has shown us that there is an amount of exercise, which is enough to condition the cardio 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 fitness, 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 information, the 1190Sr is designed to include heart rate moni- toring features.

If exercise intensity is too low or too high, no gains will be made in fitness. 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 difficult to count your own pulse during exercise, mainly because you cannot count fast enough to get an accu- rate number. The 1190Sr is equipped with a wireless telemetry receiving system. What it does is automatically count your heart rate while you are wearing a heart rate chest belt during your exercising period. Heart rate is monitored and electron- ically displayed as a digital readout. Your target heart rate, the intensity needed to improve cardiovascular fitness, depends primarily on your age and not your state of fitness. 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 find your training zone, use the fol- lowing formula. An example has been provided below based for 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

Heart Rate Guidelines

60% - 85% Maximum Target

Ages in years

▲= 85% ■ = 60%

1190 Sr Owner’s Manual

11

 

 

Page 10 Page 12
Image 11
Page 10 Page 12
Contents 1190SROM 9/22/06 151 PM Shipping Materials To Activate WarrantyPurchaser’s Reference Information Table of Contents Introduction Figure a Safety Instructions and WarningsAssembly Drawing Console Mast & Handlebar Assembly InstructionsTools Required Rear Stabilizer BarSeat & Seat Back Rear HandlebarSeat Back Cover Pedal AssemblyHeart rate is an important key to your exercise BMI = weight lb ÷ height2 in xExercise guidelines Good health is an exercise in common senseMaximum Heart Rate & Training Zone Get a smart start on exercising Quantity & QualityChest Strap Standard How to Wear Your Sensor/ TransmitterHeart Rate Monitoring Devices Pulse Hand Grips StandardHeart Rate Monitoring Devices Glossary of Terms Default valuesConsole Console Layout and Controls Function Keys Basic Operation Basic Operation O L D O W N Workout ProgramsR M U P R K O U T S U M M a R Y Ending the Cool DownI C K S T a R T A S S I C P R O G R a M S Random Program Workout Programs Interval Program Program ProfileHill Climb Program Workout Programs Strength Program I N T E R a C T I V E P R O G R a M S Workout Programs Heart Rate Interval Program Workout Programs Fatburner Program Workout Programs Cardio Program Workout Programs Workout Programs Maintenance What is Covered Domestic warranty InformationWarranty voided if Diamondback Fitness, Inc Diamondback Fitness Warranty Card Warranty cardCamarillo Ranch Road Camarillo, CA
Top Page Image Contents