510ErOwner’sManual
17
WORKOUTQUALITYANDQUANTITY
Itisrecommendedthatyouaccumulateatleastthirty(30)minutesofphysicalactivitymostdaysoftheweek.TheAmerican
CollegeofSportsMedicinemakesthefollowingrecommendationsforthequantityandqualityoftrainingfordevelopingand
maintainingcardio‐respiratoryfitnessinhealthyadults:
Anactivitythatuseslargem
usclegro
ups,maintainedcontinuously,andisrhythmicalandaerobicinnature.
Duration: 20to60minutesofcontinuousaerobicactivity,includingawarm‐upandcool‐downperiodforeach
session.
Frequency: 3to5timesperweek.
Intensity: 60%to85%ofmaximumheartrate.
Inadditiontoaerobicexercise,strengthtrai
ningofmoderateintensitytwiceperweekisrecommended.Womenespeciallymay
benefitfromweight‐bearingexercises.Selectactivitiesyouenjoyandcanfitintodailylife.HavingDiamondbackFitness
equipmentathomeoffersyoutheopportunitytoworkoutwithoutgoingtothegym.
GetaSmartStartonE
x
ercising
Anyoneovertheageof35,aswellasyoungerpersonswhomareoverweight,shouldcheckwithhis/herphysicianbefore
commencinganexerciseprogram.Personswhohavediabetesorhighbloodpressure,afamilyhistoryofheartdisease,high
cholesterolorhaveledsedentarylifestylessh
ouldprote
ctthemselveswithamedicalcheck‐upandstresstestadministeredbya
healthcareprofessional.
Stretchingandmassagingmajormuscles(suchasyourquadriceps)followingaworkoutsessionwillaidinthe
dissipationoflacticacidandspeedyourbody’srecovery.
Thefirstfewminutesofyourworkoutshoul
dbedevote
dtowarmingupthemusclesbeforeavigorousworkout.
Concentrateonraisingyourheartrateslowly.
Afteranaerobicworkoutofroughly20‐30minutes,spend10minutesgraduallyreducingyourheartratebymoving
slowerorwithlessresistance.
NOTE: Startslow,withintensitylowuntilyoubuildupenduranceandstrength.Alwaysconsultyourphysician
beforebeginninganyexerciseprogram.