500Er
Owner’s
Manual
17
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.
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.
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.
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.
