Oregon Scientific SE122 user manual Introduction, Know Your Data, Training Zones, For example

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INTRODUCTION

Thank you for selecting the Oregon ScientificTM Heart Rate Monitor (SE122). The SE122 is a very useful sports & fitness product that can help you achieve and maintain your optimum exercise zone by monitoring your heart rate while exercising. The SE122 bundles a heart rate transmitter and receiver watch complete with real-time clock, stopwatch,

50%

60%

70%

80%

90%

Moderate Activity

Weight Management

Aerobic Zone

Anaerobic Threshold Zone

Red Line Zone ( maximum capacity )

and backlight functions.

KNOW YOUR DATA

To help achieve the maximum health benefits from your workout program, it is important to know your:

•Maximum heart rate (MHR) training zone

•Upper heart rate limit

•Lower heart rate limit

MHR is expressed in beats per minute. You can get your MHR from a MHR test, or you can estimate it using the following formula:

220 - age = MHR

There are several training zones that are relevant to a fitness program. The most popular zone range is from 50% to 80% of your maximum heart rate. This is where you achieve cardiovascular benefits, burn fat, and become fitter. When programming your watch, the lower % of the zone you choose becomes your lower heart rate limit and the higher % becomes the upper heart rate limit.

100%

The upper and lower heart rate limits are calculated by multiplying your MHR by the percentages of the selected training zone.

For example:

A 40-year-old user training for basic health maintenance:

•His Upper Heart Rate Limit [220 - 40(age)] x 78%

•His Lower Heart Rate Limit [220 - 40(age)] x 65%

TRAINING ZONES

Always warm up before exercising and select the training zone that best suits your physique. Exercise regularly, 20 to 30 minutes per session, three to four times a week for a healthier cardiovascular system.

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