16
Calculated
Maximum
Heart
Rate
&
Target
Training
Zone
Your
target
heart
rate
depends
primarily
upon
your
age.
It
is
important
to
work
within
a
safe
and
productive
zone,
for
if
the
exercise
intensity
is
too
low
or
too
high,
only
modest
gains
will
be
made
in
strength
and
cardio
‐
vascular
fitness.
A
workout
at
a
very
low
intensity
will
not
offer
maximum
benefits.
Conversely,
if
the
workout
intensity
is
too
high,
injury
or
fatigue
may
slow
the
progression
of
your
exercise
goals
as
the
body
attempts
to
recover.
Note:
It
is
most
effective
to
train
at
a
heart
rate
between
60%
and
85%
of
your
maximum
heart
rate.
Maximum
heart
rate
is
calculated
as
a
percentage
of
your
maximum
heart
rate
(estimated
as
220
BPM
minus
your
age).
To
calculate
your
maximum
heart
rate
and
find
the
appropriate
target
training
zone,
use
the
following
formulas.
The
following
estimation
would
be
relevant
for
a
35
year
‐
old
user:
220
–
35
=
185
BPM
(220
–
Age
=
Calculated
Maximum
Heart
Rate
in
Beats
‐
per
‐
minute/BPM)
0.60
x
185
=
111
BPM
(60%
of
185
BPM
[Calculated
Maximum
Heart
Rate]
=
111
BPM)
0.85
x
185
=
157
BPM
(85%
of
185
BPM
[Calculated
Maximum
Heart
Rate]
=
157
BPM)
Based
on
these
calculations,
the
recommended
heart
rate
training
zone
for
this
user
would
be
between
111
BPM
and
157
BPM.
The
graph
to
the
left
displays
the
recommended
heart
rate
training
zone
for
users
twenty
years
of
age
to
seventy
‐
five
years
of
age.
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:
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.
Summary of Contents for 910Ub
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