Workout Guidelines (Continued)
quality of training for developing and maintaining cardio respiratory fi tness 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
•Frequency: 3 to 5 times per week.
•ntensity: 60% to 85% of maximum heart rate.
•In addition to aerobic exercise, it is recommended that you add strength training of moderate inten- sity 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 pro- tect themselves with a medical
1.Always stretch before your workout to loosen muscles, and afterwards to Cool Down.
2.The fi rst 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, to start slow, with intensity low, until you build endurance and strength. And always consult your physician before beginning any exercise program.
14
900Ub.Sr OM.R1.indd
Console
Pulse Hand Grips (Standard)
The 900 Model units are heart rate controlled and come 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 follow- ing 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
The 900 Models are equipped with a
(Note: The transmitter may fl uctuate erratically if you are too close to other heart rate monitoring equip- ment or there is other electronics nearby, such as TV, Radio, cell phone...)
The receiver of the wireless ECG system is built into the console unit of the Diamondback 1300Ef equip- ments. While using heart rate control modes, the computer 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 main- tain heart rate at the preprogrammed level.
How to Wear Your Sensor/ Transmitter
1.Buckle one end of the chest strap onto the transmitter.
2.Adjust the band length so that the fi t is snug, but not too tight.
3.Buckle the other end of the chest strap onto the transmitter.
4.Center the transmitter on your chest below the pectoral muscle (breasts).
5.Stretch the transmitter away from your chest and moisten the conductive electrode strips located next to the buckles with water.
(Note: The transmitter is on automatically when being worn. It is off when it is not connected to your body. How- ever, as moisture may activate the transmitter, thoroughly dry the transmitter to prolong battery life.)
Glossary of Terms
•Idle mode = Console is reset and waiting for an entry. The message display window will scroll “DIA- MONDBACK FITNESS” and then fl ash “SELECT A PROGRAM”.
•LED = the lights on the face of the console.
•Watts = the rate of energy currently being expended.
•Work = the amount of energy expended during exercise.
•Intensity level = the resistance provided by the unit. The resistance gradually increases as the level goes up.
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