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

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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