you cannot use any of the procedures described in Heart Zones
®
Tools for
Success, you might consider using the government recommended age-
based method.
Begin with the number 220 and then subtract your age. For instance, a
35 year old would begin with 220 and subtract 35 (her age), which gives
an estimated maximum heart rate of 185. Once you know your maximum
heart rate, you can set the zones described in the table on the previous
page.
Digital Heart Rate Monitor
Before You Begin
Once you have determined your fitness goal and maximum heart rate,
Timex recommends you input this information into the HRM SETUP Mode.
This will allow you to tailor your Digital Heart Rate Monitor to your personal
parameters. For information on HRM SETUP Mode, refer to page 32.
To Use Your Digital Heart Rate Monitor
1. Wet the Digital Heart Rate Sensor pads.
2. Center the Sensor on your chest with the Timex
®
logo facing up and out and fasten it firmly, just
below your sternum.
7
Determining Your Optimal Heart Rate Zone
There are five basic heart rate target zones. Simply select a zone that
matches your percent of maximum (%) heart rate based on the fitness
goal you want to achieve during a particular exercise.
Zone % Goal Benefit
1 50% to 60% Light exercise Maintain a healthy heart and
get fit
2 60% to 70% Weight management Lose weight and burn fat
3 70% to 80% Aerobic base building Increase stamina and aerobic
endurance
4 80% to 90% Optimal conditioning Sustain excellent fitness
condition
5 90% to 100% Elite athletic training Achieve superb athletic
condition
Before you can set your %, you first need to determine your maximum
heart rate. You can use many methods to estimate your maximum heart
rate.
The booklet Heart Zones
®
Tools For Success provides excellent procedures
and Timex recommends you use one of these methodologies. However, if
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