Diamondback Fitness 1100U - Manual (Page 13)

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Exercise Guidelines
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.
In 1996, the office of the Surgeon General of the United Sates released a report on physical activity and health. This report definitively stated
that exercise and fitness are beneficial for a person’s health and redefined that exercise is a key component of disease prevention and
healthier living.
Medical research has shown us that there is an amount of exercise which is enough to condition the cardiorespiratory system and the
muscles of the body. This amount of exercise is between 60% and 85% of your maximum heart rate measured during a training session.
This range allows enough exercise to achieve fitness, but not an excessive amount to cause injury. Your heart rate is an excellent indicator
of the amount of stress placed on the cardiovascular system. Taking full advantage of this information, the 1100 series is designed to include
heart rate controlled features.
If exercise intensity is too low or too high, no gains will be made in fitness. If the intensity is too low, the stress levels are ineffective. If the
intensity is too high, injury or fatigue may set your exercise program back as you try to recover.
The best way to monitor exercise intensity is to accurately count your pulse during exercise. Your heart rate can easily be determined by
counting your pulse at the chest, wrist or at the carotid artery on your neck. It is difficult to count your own pulse during exercise, mainly
because you cannot count fast enough to get an accurate number. The 1100 series is equipped with a wireless telemetry system. What it
does is automatically count your heart rate while you are exercising. Heart rate is monitored and electronically displayed as a digital readout.
Your target heart rate, the intensity needed to improve cardiovascular fitness, depends primarily on your age and not your state of fitness. It
is calculated as a percentage of your maximum heart rate, estimated as 220 minus your age. It is most effective to train at your target heart
rate which is between 60% and 85% of your maximum heart rate.
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 = 111 bpm)
85% of Maximum Heart Rate
(85% x 185 = 157 bpm)
Training Zone: 111 bpm - 157 bpm
Quantity & Quality
The American College of Sports Medicine makes the following rec-
ommendations for the quantity and quality of training for develop-
ing and maintaining cardiorespiratory fitness in healthy adults:
• An activity that uses large muscle groups, maintained continu-
ously, and is rhythmical and aerobic in nature.
• Duration: 20 to 60 minutes of continuous aerobic activity, in-
cluding a warm-up and cool-down period for each exercise ses-
sion.
• 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 a week to your program.
■ = 85%
● = 60%