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Select which level of condition represents your current physical
condition and locate the Lower and Upper Heart Rate Zones for
your age from the Target Heart Rate Zone chart. See Target Zone
Settings to select the desired Target Zone on your Timex®
Performance Monitor.
The latest findings on fitness show anyone at any age can get fit/
stay fit without being fanatic. For the "moderate" exerciser, stay-
ing fit can be as simple as:
• Exercise 3 Times a Week
• Exercise 30-45 Minutes Each Time
• Exercise in Your Appropriate Target Heart Rate Zone
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All manuals and user guides at all-guides.com
You are ready for higher levels of physical activity when you can
work out for this amount of time and heart rate without breathing
hard and with minimal soreness.
Why Heart Zone Exercise is Widely Used by Fitness/Sports
Training Experts.
Regular exercise can help keep the heart, lungs and muscles "in
shape." The heart supplies the lungs and muscles with the oxy-
genated blood supply needed to exercise. Heart Rate represents
the effects of exercise on all parts of the body. Heart Zone
Exercise systematically conditions the heart, lungs, and muscles
to perform at higher levels so the body can stay in shape.
Optimal Conditioning is Simply a Higher Training Habit
You do not have to be an athlete to get into optimal shape.
Anyone at any age can do this by using cross training to optimal
condition. Follow these guidelines:
• Pick the exercise activities you enjoy or the ones you need
for a training program.
• Train at the appropriate Target Heart Rate for 30 to 60 min-
utes 3-4 times a week.
• You will approach optimal condition when you can sustain
a complete exercise session without "burnout" or exces-
sive fatigue or excessive soreness.
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