Diamondback 1190 Er manual Keep the % of your maximum heart rate accurate

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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 1190Er 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 1190Er 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

Note: Always enter your age into the console before you exercise to

keep the % of your maximum heart rate accurate.

Heart Rate Guidelines

60% - 85% Maximum Target

Ages in years

= 85% = 60%

 

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1190 Er Owner’s Manual

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Contents 119OM 8/28/06 1143 AM Shipping Materials To Activate WarrantyPurchaser’s Reference Information Table of Contents Introduction Figure a Safety Instructions and WarningsAssembly Drawing Handrail & Steparm Covers Assembly Assembly InstructionsConsole Mast Assembly Handrail AssemblyWater bottle & Leveling Pads Console AssemblyDifference in Ellipse Angle BodyFit Angle AdjustmentAdjusting the Ellipse Angle Heart rate is an important key to your exercise BMI = weight lb ÷ height2 in xExercise guidelines Good health is an exercise in common senseKeep the % of your maximum heart rate accurate Get a smart start on exercising Chest Strap Standard Pulse Hand Grips StandardPulse Grip Operating Tips Exercise guidelines Intensity Level Definition ConsoleConsole Layout and Controls Standard Program Keys Pulse IndicatorHeart Rate Bar Graph Pulse DisplayData Display Select Key Function KeysBasic Operation Basic Operation R M U P Workout ProgramsR K O U T S U M M a R Y A S S I C P R O G R a M S Pause, Reset, Switch, Stop or Save the program Random Program Program Profile Workout Programs Program Profile Special DOT Matrix Track Display Total Trainer Program Workout Programs I N T E R a C T I V E P R O G R a M S Entering Target Heart Rate Heart Rate Interval Program Entering Rest Lower HR Goal Fatburner Program Cardio Program Workout Programs Workout Programs Demo Mode Maintenance Effective August Domestic warranty InformationDiamondback Fitness, Inc Diamondback Fitness Warranty Card Warranty cardCamarillo Ranch Road Camarillo, CA