MBO Merkura 1040 Instrucciones Para El Servicio página 24

Merkura 1040 GB neu
4
Different
exercise zones
www.MBOservice.net
05.03.2003
BEFORE STARTING
Formula for calculating your training pulse
rate zones:
MHR = (220 – your age)
If you are aged 32, the following result is ob-
tained:
220-32=188 maximum heart rate (MHR)
50% of this value = 94
65% of this value = 122
80% of this value = 150
95% of this value = 179
Depending on the target of your exercise, set the
exercise zone at the beginning:
Zone [1] – Health (50% -65 % of the MHR)
This exercise zone is meant for long training
sessions of low intensity. Exercising in this zone
will improve both your mental and physical
health.
Zone [2] – Fitness (65% - 80% of the MHR)
This exercise zone is used by athletes who wish
to increase their strength and improve their
endurance while burning a greater number of
calories.
Zone [3] – Performance (80%- 95% of the MHR)
This training zone is ideal for short and very
intensive training sessions. Competitive athletes
use this zone in order to build greater speed and
explosive power. Exercising in this zone will create
an "oxygen debt" and increase the degree of
lactic acid in the muscular tissue.
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