Workout Guidelines - Diamondback 960 Ef Owner's Manual

960OM-rev1 5/31/06 7:23 AM
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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 story states that overweight
increases the risk of health problems, such as heart disease, certain types of cancer,
type 2 diabetes, etc. It further points out that overweight needs to be regarded prima-
rily 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.
120 130 140 150 160 170 180 190 200 210 220 230 240 250
4'6 29
4'8 27
4'10 25
5'0 23
5'2 22
5'4 21
5'6
19
5'8 18
5'10
17
6'0 16
6'2 15
6'4 15
6'6 14
6'8
13
Note: This chart is for adults (aged 20 years and older).
Heart rate is an important key to your exercise.
The Surgeon General also released a report on physical activity and health. This report
definitively stated that exercise and fitness are beneficial for a person's health and rede-
fined 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
exercise is between 60% and 85% of your maximum heart rate measured during a
training session. This range allows enough exercise to achieve fitness, but not an exces-
sive 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 960Ef is designed to include heart rate monitoring features.
÷
BMI = (weight (lb)
31 34 36 39 41 43
29 31 34 36 38 40
27 29 31 34 36 38
25 27 29 31 33 35
24 26 27 29 31 33
22 24 26 28 29 31
21 23 24 26 27 29
20 21 23 24 26 27
19 20 22 23 24 26
18 19 20 22 23 24
17 18 19 21 22 23
16 17 18 20 21 22
15 16 17 19 20 21
14 15 17 18 19 20
Healthy Weight Overweight
960 Ef Owner's Manual
height (in)) x 703
2
Weight in Pounds
46 48 51 53 56 58
43 45 47 49 52 54
40 42 44 46 48 50
37 39 41 43 45 47
35 37 38 40 42 44
33 34 36 38 40 41
31 32 34 36 37 39
29 30 32 34 35 37
27 29 30 32 33 35
26 27 28 30 31 33
24 26 27 28 30 31
23 24 26 27 28 29
22 23 24 25 27 28
21 22 23 24 25 26
Obese
60
56
52
49
46
43
40
38
36
34
32
30
29
28