Oregon Scientific SH201 user manual Maximum / Upper / Lower HR Limits, Training Categories, Mhr %

press SET/LAP to confirm.

iii. Press ST/SP/+ or MODE/- to input upper HR limit then press SET/LAP to confirm.

5.Continue to set the following setting options: warm-up time, exercise time, rest on/off, dehydration or target indicator, by pressing the following buttons:

•ST/SP/+ to increase value or toggle options

•MODE/- to decrease value or toggle options

•SET to confirm

Repeat steps 4-5 for all programs (jog / run / cycle).

MAXIMUM / UPPER / LOWER HR LIMITS

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

•Maximum Heart Rate (MHR)

•Upper heart rate limit

•Lower heart rate limit

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

220 – age = MHR

The watch is pre-programmed with 5 HR target zone options, each with its lower and upper heart rate limit, as listed in the table below:

			EN
Lower limit	Upper limit	Type of activity
50% x MHR	60% x MHR	Moderate Activity
61% x MHR	70% x MHR	Weight Management
71% x MHR	80% x MHR	Aerobic Zone
81% x MHR	90% x MHR	Anaerobic Threshold Zone
91% x MHR	100% x MHR	Red Line Zone (Maximum
		capacity)

The most common zone range is from 50% to 80% of your Maximum Heart Rate. This is where you achieve cardiovascular benefits, burn fat and become more fit.

TRAINING CATEGORIES

There are three categories of training as described in the table below:

Training	MHR %	Description
Category
Health	65 – 78%	This is the lowest training
Maintenance		intensity level. It is good for
		beginners and those who
		want to strengthen their
		cardiovascular systems.
Aerobic	65-85%	Increases strength and
Exercise		endurance. It works
		within the body’s oxygen
		intake capability, burns
		more calories and can be
		maintained for a long period
		of time.

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