Training Zones - Oregon Scientific SE138 Bedienungsanleitung

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PHYSICAL CONDITION AND WORKOUT
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

TRAINING ZONES

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
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you achieve cardiovascular benefits, burn fat, and
become fitter. When programming your watch, the lower
percentage of the zone you choose becomes your lower
heart rate limit and the higher percentage becomes the
upper heart rate limit.
50%
" or Moderate Activity
60%
Weight Management
70%
Aerobic Zone
80%
Anaerobic Threshold Zone
90%
Red Line Zone ( maximum capacity )
100%
There are three training zones, as described below:
TRAINING
ZONE
Health
Maintenance
Aerobic
Exercise
8
MHR% DESCRIPTION
This is the lowest training
intensity level. It is good
for beginners and those
65-78%
who want to strengthen
their cardiovascular
systems.
Increases strength and
endurance. It works
within the body's oxygen
65-85% intake capability, burns
more calories and can
be maintained for a long
period of time.