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3 0 0 S E R I E S O W N E R’ S M A N U A L
Exercise Guidelines
continued
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 recommendations for the quantity and quality of training
for developing and maintaining cardiorespiratory fitness 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 warm-up and cool-down period for each
exercise session.
•
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 check-up
and a stress test, preferably administered during exercise by a healthcare professional.
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 24-32 minutes, spend 10 minutes gradually reducing your heart rate with a
lower resistance level.
Remember, start slow, with intensity low, until you build endurance and strength. And always consult your
physician before beginning any exercise program.
