Maximum Heart Rate & Training Zone; Quantity & Quality - Diamondback 860Er Owner's Manual

860erOM 6/20/06 8:42 PM
Heart Rate Guidelines
60% - 85% Maximum Target
Ages in years
▲ ■
= 85% = 60%
Typical Target Zone Exercise
Patterns for 35 year-old
10
Page 12
Workout guidelines (continued)
fitness, but not an excessive 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 860Er is designed to include heart rate monitor-
ing features.
If exercise intensity is too low or too high, no gains will be made in fitness. 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 difficult to count your own pulse
during exercise, mainly because you cannot count fast enough to get an accurate
number. The 860Er 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 during your exercising period. Heart rate is monitored and electronically dis-
played as a digital readout. Your target heart rate, the intensity needed to improve
cardiovascular fitness, depends primarily on your age and not your state of fitness.
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 find your training zone, use the fol-
lowing formula. An example has been provided below based for a 35-year
–old person:
220 – Age = Maximum Heart Rate
60% of Maximum Heart Rate
85% of Maximum Heart Rate
Training Zone:
Note: Always enter your age into the console before you exercise to
keep the % of your maximum heart rate accurate.
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
fit 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 res-
piratory 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 exercise session.
860 Er Owner's Manual
(220 – 35 = 185)
(60% x 185 = 111bpm)
(85% x 185 = 157bpm)
111bpm – 157bpm