Diamondback Fitness 900Er - Manual (Page 19)

900Er Owner’s Manual
19
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:
ƒ An activity that uses large muscle groups, maintained continuously, and is rhythmical and aerobic in nature.
ƒ Duration: 20 to 60 minutes of continuous aerobic activity, including a warm‐up and cool‐down period for each
session.
ƒ Frequency: 3 to 5 times per week.
ƒ 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.
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.
ƒ 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.
ƒ 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.
ƒ After an aerobic workout of roughly 20‐30 minutes, spend 10 minutes gradually reducing your heart rate by moving
slower or with less resistance.