Manual PC 9 2009 D_GB_F_RZ 29.06.2009 15:06 Uhr Seite 20
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3.1 Useful facts about heart frequency 3.1 Useful facts about heart frequency
The heart rate frequency (HR) or pulse is recorded in beats
per minute.
Maximum Heart Rate Frequency
The maximum heart rate (max HR) is the highest frequency
possible, achieved at total exhaustion during physical performance.
Some factors that can influence max HR are age, weight, sex,
and fitness level. The best way to determine your max HR is a
stress test.
We recommend that you have your doctor carry out this test for
you at regular intervals.
The max. HR can also be estimated with the aid of a
mathematical formula:
Men:
210 – "half age" – (0.11 x personal weight in kg) + 4
Women:
210 – "half age" – (0.11 x personal weight in kg)
(Note: To convert weight from lb. to kg. multiply by 2.2)
The correct training pulse
The training zone is the range in which the heart rate frequency
should fluctuate during effective and targeted training. Three
training zones can be classified from a sports medicine perspective.
HZ (Health-Zone):
Health 55 – 70% of the HR max.
Orientation: General wellness and weight reduction.
This zone is commonly referred to the "fat burning" zone.
At this intensity, the body readily burns fat and carbohydrates
for energy.
FZ (Fitness-Zone):
Fitness 70 – 80% of the HR max.
Orientation: Advanced fitness, aerobic conditioning.
Your training is considerably more intensive in the
Fitness-Zone. Energy is primarily generated from the
combustion of carbohydrates.
PZ (Power-Zone):
Performance 80 – 100% of HR max.
Orientation: Competitive training.
The training in the Power-Zone is very intensive and should
only be performed by trained individuals.
Please be aware that these are general guidelines. Target zones
will vary from person to person. Individualized training/personal
goal setting is only possible through a well qualified trainer who
knows the individual.
If no heart rate frequency can be read on the display, this may
be the result of the following:
• The chest strap/transmitter is not worn properly.
• The inside surfaces of the conductive ribbed rubber pads
are not clean or not moist.
• Disturbance from electrical interference sources
(high-voltage cables, railway lines etc).
• Transmitter battery (CR 2032) is empty (ref. no. 00342).
• In some cases, use of a conductive gel may be necessary.
Please consult your doctor before starting training – especially
if you suffer from any cardiovascular illnesses.
3.2 Important information
www.sigmasport.com
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3. Information
ENGLISH
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