Cateye EC-T220 Training Goals, How to determine your target pulse rate, Frequency of training

1 TRAINING GOALS

Training goals

•Do you feel out of breath after climbing up the stairs or after a brisk walk? While walking, running, or even sleeping, our body is taking in oxygen and generating energy. Oxygen taken in by the lungs is sent to the entire body via the circulatory system. If the function of the circulatory system, i.e. aerobic power, is insufficient, we may experience being "out of breath," or other physical problems.

•That's why we perform "health for the heart" (aerobic exercise), which causes the heart to work a little harder a few times a week, thus increasing the oxygen supply to the body via the circulatory system. The purpose of exercise with the EC-T220 is to improve both your physical condition and the function of the circu- latory system - to improve your aerobic power.

Training plan

To effectively perform "health for the heart," it is necessary to find out the appro- priate target pulse rate for your age and fitness level, and to exercise at a pulse rate close to that target. If the exercise intensity is beyond your current fitness level, you may damage your health, and if the exercise is below your target rate, you may not receive any benefit. The EC-T220 has 4 different types of exercise modes, including "HR control training," in which the incline is adjusted by the computer to keep your pulse rate close to your target.

How to determine your target pulse rate

•When you input your age, the EC-T220 automatically sets your target pulse rate by [160 - your age]. This target pulse rate corresponds to 50 - 60 % of the "exercise level" for people in their twenties, 40 - 50% for the forties and 30 - 40 % for the sixties. The older you are, the less intense the setting of your target pulse rate, according to the programming of the EC-T220. For a beginner, the exercise level automatically set by this unit could be too hard even for a young person. If you feel it is too hard, you can decrease the target pulse rate by 10 bpm from the original level. If you feel it is too easy, you can increase it by 10 bpm so that you can continue to exercise in the appropriate target zone, as shown in the illustration.

•At less than 30% of the exercise level, you can not exercise effectively. The desirable target pulse rate corresponds to 70% of the exercise level for people in their thirties or younger, 60-70% of the exercise level for the for- ties, 50-60% of the exercise level for the fifties, and 50% of the exercise level for people who are sixty or older.

•If you can continue your exercise at the target pulse rate of [180 - your age], your exercise can be considered effective enough. Upgrade your exercise

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

Pulse rate (bpm) 200

180
		Target pulse range for thos
	85%	undergone special training
	80%
160
	70%
140	60%
	50%		TARGET
120
	40%
	30%
100	Exercise level
90
20		30	40

Exercise time for each session

•A minimum of 30 minutes of exercise is most effective for each session of exercise. A 5 minute warm up period, 20 minutes of exercise time, with a 5 minute cool-down period, is suggested for standard exercise.

•For weight-loss exercise, over 30 minutes exercise time at a comfortable level, with a 5-minute cool-down, is recommended.

Frequency of training

•A Minimum of two days of exercise a week is required just to maintain your present fitness level. With 3-4 days of exercise, you can expect improvement. Always consult with your doctor before proceeding with any exercise program. Concentrated and repeated exercise in a day may produce an adverse result.

For those who are confident of their exercises ability

•When an age which is younger than your actual age is selected, the target pulse rate calculated by the selected age can be set higher than that of your actual age.

If the target pulse rate is raised according to the procedure above, the upper limit of the pulse rate is raised simultaneously. Be aware of your physical condition and start training.

22