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Maximum Heart Rate & Training Zone
To calculate your maximum heart rate and find your training
zone, use the following formula. An example has been
provided below based on a 35-year –old person:
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 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, to start slow, with intensity low, until you build
endurance and strength. And always consult your physician
before beginning any exercise program.
Heart Rate Guidelines
60% - 85% Maximum Target
180
170
160
150
140
130
120
110
100
90
80
20
25
30
35
40
45
50
55
60
65
70
75
Ages in Years
Heart Ra
te in BMP
170
166
162
157
153
149
145
140
136
132
128
123
87
90
93
96
99
102
105
108
111
114
117
120
= 85%
= 60%
Workout Guidelines