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Workout guidelines (continued)
If exercise intensity is too low or too high, no gains will be made in fitness. If the inten- sity 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 exer- cise. 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 exer- cise, mainly because you cannot count fast enough to get an accurate number. The 960Ef is equipped with a wireless telemetry receiving system. What it does is automat- ically 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 read- out. 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 percent- age 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 following for- mula. An example has been provided below based for a
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 |
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 respiratory fit- ness 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.
•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 med- ical
Heart Rate Guidelines
60% - 85% Maximum Target
Ages in years
▲= 85% ■ = 60%
Typical Target Zone Exercise Patterns for 35 year-old
185Maximum Attainable Heart Rate
bpm
15785% of Maximum
bpm
111 60% of bpm MAX.
Resting | ||
5 Minutes | of Exercise | 5 Minutes |
960 Ef Owner’s Manual | 7 |
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