Understanding Heart Rate; Heart Rate Zones And Exercise - Oregon Scientific Zone Trainer 1.0 Manuel De L'utilisateur

Remember, these alerts are based on a calculation of your
maximum heart rate and the HR zone you selected. As
such, it is an estimation and is only for guidance. If you feel
you are working too hard, most likely you are. Adjust the HR
zone to one that works for you.

UNDERSTANDiNg HEART RATE

HEART RATE ZONES AND ExERCiSE

Heart rate is an indicator of the intensity of the exercise on
your body. It is a useful tool for determining how effective
a work-out is.
This watch uses an estimation of your maximum heart rate
(220 - age = MHR) to arrive at 5 HR zone settings specific
to you.
Corre-
sponding Description /
HR Zone
watch benefit derived
setting
For beginners
and those with
health problems.
50% - 60%
Gets body used
to exercise and
Fat
improves health.
burning
Improves heart's
ability to deliver
6% - 70% oxygen. Calories
burnt mostly from
stored body fat.
Aerobic
Anaerobic
Examples
Brisk
walking
*The upper and lower heart rate limits are calculated
by multiplying your maximum heart rate (MHR) by the
percentages.
Jogging,
easy
It is important to pace yourself, especially if you haven't
cycling.
exercised for a while. Start off slow, aiming for the lowest
range (50%-60%).
challenge yourself by increasing in speed and duration.
0
Increases
endurance and
muscle strength.
Breathing is
7% - 80%
faster and deeper
promoting proper
circulation of
oxygenated blood.
Builds muscle
and enhances
speed, power and
8% - 90% performance levels.
Body requires more
oxygen than it can
provide.
For athletes.
Vigorous training,
usually done in
9% short bursts to
- 00% enhance power and
performance. May
increase chance of
injury and soreness.
As you become more comfortable,
Running,
aerobic
dance,
jumping
rope.
Weight-
lifting,
resistance
machine.
Sprinting