Workout Guidelines (continued)
an accurate number. The 1150 Series 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 electronically 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 which is 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 following formula. An example has been provided below based on a
220 – Age = Maximum Heart Rate
(220 – 35 = 185)
60% of Maximum Heart Rate
(60% x 185 = 111 bpm)
85% of Maximum Heart Rate
(85% x 185 = 157 bpm)
Training Zone: 111 bpm – 157 bpm
14
n = 85% • = 60%
Quantity & Quality
It is recommended that you accumulate at lease 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 rec- ommendations for the quantity and quality of training for developing and maintaining cardiorespiratory fitness in healthy adults:
•An activity that uses large muscle groups, maintained continu- ously, and is rhythmical and aerobic in nature.
•Duration: 20 to 60 minutes of continuous aerobic activity, including a
•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 lead a sedentary lifestyle should protect themselves with a medical
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
Remember, start slow, with intensity low, until you build endurance and strength. And always consult your physician before beginning any exercise program.
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