Diamondback Fitness 910Ub - Manual (Page 16)

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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.