Omron Healthcare HR-100C instruction manual Your Personal Data, Maximum Heart Rate

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YOUR PERSONAL DATA

MAXIMUM HEART RATE

It is important you know your maximum heart rate (MHR) training zone, upper heart rate limit and lower heart rate limit before you begin. They help you achieve the maximum health benefits out of your workout. MHR is expressed in beats per minute. Use the following formula to estimate your MHR:

Men

220 - age = MHR

Women

230 - age = MHR

There are several training zones that produce specific results in your fitness program. The most common zones range between 50% to 80% of your MHR. This is where you achieve cardiovascular benefits, burn fat, and become more physically fit. When setting your watch, the lowest % of the zone you choose becomes your lower heart rate limit and the highest % becomes the upper heart rate limit.

50%

60%

70%

80%

90%

100%

Moderate Activity

Weight Management Zone

Aerobic Zone

Anaerobic Threshold Zone

Red Line Zone (maximum capacity)

Calculate the lower and upper heart rate limits by multiplying your MHR by the percentages for the selected training zone.

For example:

40-year-old man training for Weight Management.

His Lower Heart Rate Limit

(220-40) x 60% = 108

His Upper Heart Rate Limit

(220-40) x 70% = 126

30-year-old woman training for Aerobic Zone.

Her Lower Heart Rate Limit

(230-30) x 70% = 140

Her Upper Heart Rate Limit

(230-30) x 80% = 160

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Contents Heart Rate Monitor Model HR-100C Table of Contents Staple your purchase receipt here IntroductionComponents Maximum Heart Rate Your Personal DataTraining Zones Personal DataUSE in the Water Selecting Operating ModeControl Buttons Setting the Time Date Basic Setting InstructionsDisplaying the Date Setting the AlarmActivating the Alarm Using the Backlight Feature Setting Heart Rate LimitsSetting the Heart Rate Limits Setting the Heart Rate AlertAttaching the Transmitter Using Stopwatch FeatureTransmitter Receiver TroubleshootingWater Resistance Effective RangeCaring for Your Monitor Battery InstallationSpecifications Limited Warranties Warranty InformationDistributed by