Diamondback 900ER Manual

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900ErOwner’sManual

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19

WORKOUTQUALITYANDQUANTITY

Itisrecommendedthatyouaccumulateatleastthirty(30)minutesofphysicalactivitymostdaysoftheweek.TheAmerican

CollegeofSportsMedicinemakesthefollowingrecommendationsforthequantityandqualityoftrainingfordevelopingand

maintainingcardio‐respiratoryfitnessinhealthyadults:

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 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

session.

 Frequency: 3to5timesperweek.

 Intensity: 60%to85%

ofmaximumheartrate.

Inadditiontoaerobicexercise,strengthtrainingofmoderateintensitytwiceperweekisrecommended.Womenespeciallymay

benefitfromweight‐bearingexercises.Selectactivitiesyouenjoyandcanfitintodailylife.HavingDiamondbackFitness

equipmentathomeoffersyoutheopportunitytoworkout

withoutgoingtothegym.

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

commencinganexerciseprogram.Personswhohavediabetesorhighbloodpressure,afamilyhistoryofheartdisease,high

cholesterol

orhaveledsedentarylifestylesshouldprotectthemselveswithamedicalcheck‐upandstresstestadministeredbya

healthcareprofessional.

 Stretchingandmassagingmajormuscles(suchasyourquadriceps)followingaworkoutsessionwillaidinthe

dissipationoflacticacidandspeedyourbody’srecovery.

 The

firstfewminutesofyourworkoutshouldbedevotedtowarmingupthemusclesbeforeavigorousworkout.

Concentrateonraisingyourheartrateslowly.

 Afteranaerobicworkoutofroughly20‐30minutes,spend10minutesgraduallyreducingyourheartratebymoving

slowerorwithlessresistance.