Resources; Determining Your Optimal Heart Rate Zone - Timex PERSONAL TRAINER Manual Del Usuario

Resources

Visit http://www.Timex.com/HRM for more information on Timex
rate Monitors, including product features.
Find electronic versions of this and other HRM instruction books at
http://www.Timex.com/Manuals including:
• Heart Zones Tools for Success: Information to use your Heart Rate
®
Monitor in conjunction with the Heart Zones
to help you to increase your endurance and the strength of your heart.

Determining Your Optimal Heart Rate Zone

There are five basic heart rate target zones. Simply select a zone that
matches your percent of maximum (%MAX) heart rate based on the fitness
goal you want to achieve during a particular exercise.
% MAX Goal
50% to 60% Light exercise
60% to 70% Weight management
70% to 80% Aerobic base building
80% to 90% Optimal conditioning
90% to 100% Elite athletic training
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®
fitness program, meant
®
Benefit
Maintain a healthy heart and get fit
Lose weight and burn fat
Increase stamina and aerobic endurance
Sustain excellent fitness condition
Achieve superb athletic condition
Before you can set your %MAX, you first need to determine your maxi-
mum heart rate. You can use many methods to estimate your maximum
Heart
heart rate. The booklet Heart Zones
procedures and Timex recommends you use one of these methodologies.
However, if you cannot use any of the procedures described in Heart
Zones Tools for Success you might consider using the following govern-
®
ment recommended age-based method.
Begin with the number 220 and then subtract your age. For instance,
a 35 year old would begin with 220 and subtract 35 (the person's age),
which gives an estimated maximum heart rate of 185.
Once you know your maximum heart rate, you can set the zones
described in the table on the previous page.
Tools For Success provides excellent
®
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