Cateye EC-35OO Purpose of EXERCISE/EXERCISE PROGRAM/FITNESS Terms, Exercise Program

PURPOSE OF EXERCISE/EXERCISE PROGRAM/FITNESS TERMS

To maximize the benefit of your exercise.

1. Purpose of Exercise

Do you often get out of your breath when you go up stairs or walk fast? This is because your ability to take oxygen into your body is getting weak. Such ability is evaluated by a value called MOU (Maximum Oxygen Uptake), which represents the maximum amount of oxygen taken into your body per 1 kg of body-weight in a minute (ml/ kg.min.). The MOU value can be used as a scale of your physical endurance.

2. Exercise Program

Aerobic exercise will be more effective when it is contin- ued at a certain pulse rate, which is determined based on your age and physical strength. This is called "Target Pulse Rate".

•How to decide your target pulse rate

When you input your age, the EC-3500 automatically sets your target pulse rate at [160 - age]. This target pulse rate

PULSE RATE (bpm)				TARGET PULSE RATE CHART
200
	MAXIMUM
		PULSE	RATE
180			(220-
				AGE)
	MAXIMUM	PULSE
160			RATE x
				85%

The average MOU value is 40-50 ml/kg.min. for men in their twenties, and 30-40 ml/kg.min. for women of the same age. In general, the MOU value becomes less as you get older, and the more you lack proper exercise, the faster it decreases. It is said the MOU value less than 22 ml/ kg.min. may result in illness of cardiovascular system, and in restriction of your daily life.

Continued aerobic exercise several times per week main- tains and improves your MOU value, activating oxygen supply to your cardiovascular system. With the EC-3500, you can perform aerobic exercise effectively and effi- ciently.

corresponds to 50-60 % of the exercise level for the twen- ties, 40-50 % for the sixties. (Refer to "Exercise Level" on page 17.) The older you are, at the less intense level your target pulse rate is set because of such programming of the EC-3500. The exercise level automatically set by this unit could be too hard even for a young person, if he is a begin- ner. If you feel it too hard, you may decrease the target pulse rate by 10 bpm from the original level. If you feel too easy, you may increase it by 10 bpm so that you can continue exercise in the appropriate target zone as illus- trated. If you can continue your exercise at the target pulse rate of [180 - age], your exercise can be considered as ef- fective enough. Upgrade your exercise gradually so that

140

120

100

MAXIMUM	PULSE
	RATE x
	70%
MAXIMUM
	PULSE
	RATE
	x 60%

			UPPER-
			LIMIT	PULSE	RATE
TARGET ZONE
					(200-	AGE)
					190-
TARGET						AGE
	PULSE				180-
		RATE	AUTOMATICALLY			AGE
				SET
					(160-
					AGE)

you can reach the suggested final target of [190 - age].

•Exercise Time for Each Session

A minimum of 30 minutes exercise is necessary for each session of exercise. A 5 minute warm up period, and 20 minutes of exercise time, with a 5 minute cool down pe- riod, is suggested as a standard exercise. For weight re- ducing exercise, over 30 minutes exercise time at the low level of the target pulse rate is recommended with a 5 minute cool down.

•How many days a week for exercise

Minimum two exercise days a week is required just to maintain your present fitness level. With 3-4 exercise days you can expect improvement. Always consult with your doctor before proceeding with any exercise program.

*Caution:

Concentrated and repeated exercise in a day may produce an adverse result.

20 30 40

3. Fitness Terms

• Maximum Heart Rate

When you exercise, your heart rate continues to increase as the exercise level becomes more intense, but there is a certain limit. This limit is called the maximum heart rate. The maximum heart rate decreases as you become older. The decrement ratio in the maximum heart rate differs in- dividually, depending on whether one is physically well trained or not. In general, the maximum heart rate de- creases yearly by 0.6-1.0 beats per minute.

The heart rate is the number of heart beats per minute mea- sured by a cardiometer. However, we can measure the pulse by touching the arteries near the skin, such as carotid arteries; which is called the pulse rate.

At the earlobe, blood flow fluctuates with each beat of the heart, and the optical permeability through the earlobe changes every time the heart beats. The EC-3500 meas- ures the pulse rate with the sensor, amplifying the changes of optical permeability. An earlobe is a suitable part for sensing the pulse rate during the physical exercise since its muscular movement during exercise is very little and doesn't affect the pulse rate detection.

The heart rate and the pulse rate differ from each other in principle and method, but their value per minute is equal, and therefore both can be interpreted as synonymous.

• Upper-Limit Pulse Rate (PLL)

The maximum pulse rate is related with the age, and is

50 60 70 (AGE)

calculated by standard formulas such as [220 - age] or [204 - 0.69 x age]. In the EC-3500, it is calculated as [200

-age] and called the upper-limit pulse rate (PLL), which is lower than the standard formula of the maximum pulse rate and gives you a safer upper-limit pulse rate. When your pulse rate exceeds the preset upper-limit pulse rate, a buzzer beeps to warn you. You can adjust the upper-limit pulse rate according to your physical condition.

• Target Pulse Rate (TPL)

A pulse rate to be maintained during the exercise is called the target pulse rate (TPL). When your pulse rate is more than 5 bpm over or under the target pulse rate which you set before the exercise, a buzzer beeps to signal you.

• Exercise Level

Since the pulse rate gets higher according to the intensity of exercise, the exercise level can be indicated by how high your pulse rate is compared with your pulse rate at rest. It is shown by percentage as follows:

Exercise Level (%) = Pulse Rate in exercise - Pulse Rate at rest Maximum Heart Rate - Pulse Rate at rest

x 100

Therefore, the target pulse rate for a certain exercise level can be obtained through the following formula:

Target Pulse rate = (Maximum Heart Rate - Pulse Rate at rest)

xExercise Level (%) ＋Pulse Rate at rest 100

16

17