Diamondback 500ER Manual

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500ErOwner’sManual

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17

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.

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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.