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EN
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
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
•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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