Diamondback APEX Ic8, Owner'S Manual

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APEX Ic8 Owner’s Manu
al
17
WORKOUT GUIDELINES
WORKOUT QUALITY AND QUANTITY
It is recommended that you accumulate at least 30 minutes of physical ac vity most days of the week. Physical ac vity should be ini ated
slowly and the intensity should be increased gradually. You should select ac vi es that you enjoy and can
fi t into your daily life. Having
Diamondback Fitness equipment at home certainly gives you the comfortable and convenient workout you want.
The American College of Sports Medicine makes the following recommenda ons for the quan ty and quality of training for developing and
maintaining cardio respiratory
fi tness in healthy adults:
• An ac vity that uses large muscle groups, maintained con nuously, and is rhythmical and aerobic in nature.
• Dura on: 20 to 60 minutes of con nuous aerobic ac vity, including a warm-up and cool-down period, for each exercise session.
• Frequency: 3 to 5 mes per week.
• Intensity: 60% to 85% of maximum heart rate.
In addi on to aerobic exercise, strength training of moderate intensity twice per week is recommended. Women especially may bene fi t from
weight-bearing exercises. Select ac vi es you enjoy and can fi t into daily life. Having Diamondback Fitness equipment at home o ff ers 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 who 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 led a sedentary
lifestyle should protect themselves with a medical check-up and a stress test, preferably administered during exercise by a health care
professional.
• Always stretch before your workout to loosen muscles, and a erward to cool down.
• 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.
• A er your aerobic workout of about 24-32 minutes, spend 10 minutes gradually reducing your heart rate with a lower resistance level.
NOTE: Start slow, with intensity low un l you build up endurance and strength. Always consult your physician before beginning any exercise
program.