Diamondback 1180 Er manual Get a smart start on exercising, Pulse Hand Grips Standard

Typical Target Zone Exercise Patterns for 35 year-old

Workout guidelines (continued)

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 fit 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 quality of training for developing and maintaining cardio res- piratory 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 pro- gram. 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 medical check-up and a stress test, preferably administered during exercise by a healthcare 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.

Workout guidelines (continued)

HEART RATE MONITORING DEVICES

Pulse Hand Grips (Standard)

The 1180Er unit is heart rate controlled and comes standard with stainless steel pulse handgrips. To activate, gently grasp both handgrips to obtain a heart rate reading. (Note: It is recommended to wear a chest strap for Heart Rate control program, as it is more accurate. If you wear a chest strap and use hand grips at the same time for heart rate monitoring purpose, please note the console will take the measurement of the chest strap.)

Operating Tips:

If you are not getting a consistent reading while using the hand pulse option, we recommend the following suggestions:

•Make sure that the palms of the hands are touching the contact area of each hand pulse grip.

•Maintain an even pressure on the grips.

•Do not hold the hand pulse grips too tightly.

Chest Strap (Standard)

The 1180Er is equipped a built-in receiver and a chest strap for your heart rate monitoring. To get an accurate reading using these devices, you will need to be within three feet of the console, and a minimum of four feet from others using a heart rate monitoring device.

(Note: The transmitter may fluctuate erratically if you are too close to other heart rate monitoring equipment or there is other electronics near by, such as TV, Radio...)

The receiver of the wireless ECG system is built into the console unit of the Diamondback 1180Er equipment. While using heart rate control modes, the com- puter monitors the exact measurement of and control over the activity if the heart. Heart rate frequency is displayed while the computer continually compares heart rate to the preprogrammed personal data. The computer adjusts the wattage to maintain heart rate at the preprogrammed level.

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	1180 Er Owner’s Manual	1180 Er Owner’s Manual