Diamondback Fitness 400Ub - Manual (Page 11)

9
4 0 0 S E R I E S O W N E R’S M A N U A L
Workout Guidelines
Good health is an exercise in common sense
The Surgeon General released a new study in 2001, The
Surgeon General’s Call To Action To Prevent and Decrease
Overweight and Obesity. It indicates that 61% of American
adults are either overweight or obese. The study states that
overweight increases the risk of health problems, such as heart
disease, certain type of cancer, type 2 diabetes, etc. It further
points out that overweight needs to be regarded primarily as
a Health rather than as an Appearance issue.
The Surgeon General’s Healthy weight advice for consumers is:
1. Aim for a healthy weight: Find your Body Mass
Index (BMI) on the chart below.
2. Be active: Keep physically active to balance the
calories you consume.
3. Eat well: Select sensible portion sizes.
Heart rate is an important key to your exercise.
The Surgeon General also released a report on physical
activity and health. This report defi nitively stated that
exercise and fi tness are benefi cial for a person’s health
and redefi ned 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 cardio respiratory
system and the muscles of the body. This amount of exer-
cise is between 60% and 85% of your maximum heart rate
measured during a training session. This range allows enough
exercise to achieve fi tness, 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 800 Series products are
designed to include heart rate monitoring features.
If exercise intensity is too low or too high, no gains will be
made in fi tness. 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 diffi cult to count your
own pulse during exercise, mainly because you cannot count
fast enough to get an accurate number. The 800 Series
products are equipped with a wireless telemetry receiving
system. What it does is automatically count your heart rate
while you are wearing a heart rate chest belt during your
exercising period. Heart rate is monitored and electronically
displayed as a digital readout. Your target heart rate, the
intensity needed to improve cardiovascular fi tness, depends
primarily on your age and not your state of fi tness. 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 between 60% and 85% of your
maximum heart rate.
29 31 34 36 39 41 43 46 48 51 53 56 58 60
27 29 31 34 36 38 40 43 45 47 49 52 54 56
25 27 29 31 34 36 38 40 42 44 46 48 50 52
23 25 27 29 31 33 35 37 39 41 43 45 47 49
22 24 26 27 29 31 33 35 37 38 40 42 44 46
21 22 24 26 28 29 31 33 34 36 38 40 41 43
19 21 23 24 26 27 29 31 32 34 36 37 39 40
18 20 21 23 24 26 27 29 30 32 34 35 37 38
17 19 20 22 23 24 26 27 29 30 32 33 35 36
16 18 19 20 22 23 24 26 27 28 30 31 33 34
15 17 18 19 21 22 23 24 26 27 28 30 31 32
15 16 17 18 20 21 22 23 24 26 27 28 29 30
14 15 16 17 19 20 21 22 23 24 25 27 28 29
13 14 15 17 18 19 20 21 22 23 24 25 26 28
Healthy Weight Overweight Obese
4´6
4´8
4´10
5´0
5´2
5´4
5´6
5´8
5´10
6´0
6´2
6´4
6´6
6´8
120 130 140 150 160 170 180 190 200 210 220 230 240 250
Weight in Pounds
Height in F
eet & Inches
NOTE: This chart is for adults (aged 20 years and older).
BMI = ( Weight(lb) ) * 703
Height 2 (in)