Workout Guidelines - Diamondback 400Tm Owner's Manual

10

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.
BMI = (weight (lb)
120 130 140 150 160 170 180 190 200 210 220 230 240 250
4'6 29 31 34 36
4'8 27 29 31 34
4'10 25 27 29 31
5'0 23 25 27 29
5'2 22 24 26 27
5'4 21 22 24 26
5'6
19 21 23 24
5'8
18 20 21 23
5'10
17 19 20 22
6'0
16 18 19 20
6'2
15 17 18 19
6'4
15 16 17 18
6'6
14 15 16 17
6'8
13 14 15 17
Healthy Weight
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
400 Tm Owner's Manual
÷
height (in)) x 703
2
39 41 43 46 48 51
36 38 40 43 45 47
34 36 38 40 42 44
31 33 35 37 39 41
29 31 33 35 37 38
28 29 31 33 34 36
26 27 29 31 32 34
24 26 27 29 30 32
23 24 26 27 29 30
22 23 24 26 27 28
21 22 23 24 26 27
20 21 22 23 24 26
19 20 21 22 23 24
18 19 20 21 22 23
Overweight
Weight in Pounds
53 56 58 60
49 52 54 56
46 48 50 52
43 45 47 49
40 42 44 46
38 40 41 43
36 37 39 40
34 35 37 38
32 33 35 36
30 31 33 34
28 30 31 32
27 28 29 30
25 27 28 29
24 25 26 28
Obese