Ironman Fitness Achiever owner manual Monitoring Your Heart Rate

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Monitoring Your Heart Rate

Monitoring Your Heart Rate

To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The American Heart Association (AHA) defines this tar- get as 60%-75% percent of your maximum heart rate.

Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from one person to another, but use this number to find your approximate effective target zone. For example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below.

Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the main artery. After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per minute. We recommend taking your heart rate at these times; at rest, after warming up, during your workout and two minutes into your cool down, to accurately track your progress as it relates to better fitness.

During your first several months of exercising, the AHA recommends aiming for the lower part of the target heart rate zone-60%, then gradually progressing up to 75%.

According to the AHA, exercising above 75% of your maximum heart rate may be too strenu- ous unless you are in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning.

Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercising, or if it’s higher than normal the morning after exercising, your exertion may have been too strenuous for your current fitness level. Rest and reduce the intensity next time.

Fitness Safety The Heart Rate chart indicates average rate zones for different ages. A variety of different factors (including medication, emotional state, temperature and other conditions) can affect the target heart rate zone that is best for you. Your physician or health care profes- sional can help you determine the exercise intensity that is appropriate for your age and condi- tion.

(MHR) = Maximum Heart Rate

(THR) = Target Heart Rate

220 - age = maximum heart rate (MHZ)

MHZ x .60 = 60% of your maximum heart rate. MHZ x .75 = 75% of your maximum heart rate.

For example, if you are 30 years old, your calculations will be as follows:

220 - 30 = 190

190 x .60 = 114 (low end or 60% of MHZ)

190 x .75 = 142 (high end or 75% of MHZ)

30 year-old (THR) Target Heart Rate would be 114-142

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Achiever specifications

Ironman Fitness Achiever is an advanced fitness tracking device designed for endurance athletes and fitness enthusiasts who strive to elevate their performance to new heights. Combining cutting-edge technology with user-friendly features, this smartwatch stands out as an indispensable companion for training and competition.

One of the most notable features of the Ironman Fitness Achiever is its high-resolution display, which offers exceptional clarity even in bright sunlight. This ensures that users can easily read data while on the move. The device is equipped with a variety of fitness tracking capabilities, including heart rate monitoring, GPS tracking, and multiple sport modes such as running, cycling, swimming, and more. This versatility allows athletes to accurately track their performance across different activities, making it a perfect tool for triathlon training.

Another significant characteristic of the Ironman Fitness Achiever is its robust design. The device is built to withstand the rigors of outdoor activities, featuring water resistance that makes it suitable for swimming and exposure to rain. The durable materials provide added protection against impacts, ensuring that the device can handle challenging environments.

Incorporating smart technology, the Ironman Fitness Achiever syncs seamlessly with smartphone applications, enabling users to analyze their performance data in-depth. This includes insights on pace, distance, and heart rate trends. Athletes can also set personal goals and receive real-time feedback, helping them stay motivated and focused during training sessions.

Moreover, the smartwatch includes a long-lasting battery life, capable of supporting extended workout sessions without the need for frequent recharging. This is particularly beneficial for endurance athletes who engage in long-distance training or competitions.

The Ironman Fitness Achiever also features social connectivity options, allowing users to share their progress with friends and fellow athletes. This fosters a sense of community and encourages friendly competition, enhancing the overall fitness journey.

With its combination of advanced technology, durability, and user-centered design, the Ironman Fitness Achiever is an essential tool for anyone looking to push their fitness limits and achieve their personal best. Whether training for a marathon or simply aiming to maintain an active lifestyle, this device provides the features and insights needed to succeed.
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