10
Workout Guidelines (Continued)
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 1000Sr is 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 dur-
ing your exercise 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.
Maximum Heart Rate & Training Zone
To calculate your maximum heart rate and fi nd 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 = 111bpm)
85% of Maximum Heart Rate
(85% x 185 = 157bpm)
Training Zone:
111bpm – 157bpm
= 85%
= 60%
Quantity & Quality
It is recommended that you accumulate at least 30 minutes of physical activity most days of the week.
Physical activity should be initiated slowly and the intensity should be increased gradually. You should
select activities that you enjoy and can fi t into your daily life. Having Diamondback equipment at home
certainly gives you the comfortable and convenient workout you want.
The American College of Sports Medicine makes the following recommendations for the quantity and
quality of training for developing and maintaining cardio respiratory fi tness in healthy adults:
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