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Technical Reference
What is Target Zone Heart Rate Training? To benefit the most from your workout,
you should become familiar with your heart rate training zone. By exercising within
the correct heart rate range, you will achieve your fitness goals and strengthen your
cardiovascular system in less time. Here is basically how it works.
Scientific research has shown that effective conditioning requires that you maintain
your heart rate at the proper level for at least 20 minutes per workout (or per day).
Exercising above you heart rate training zone can be counter-effective. For most
people, as your heart rate exceeds 85% of your maximum Heart Rate, which is the
upper limit, your body begins to become anaerobic and produces acids. At this stage,
your body begins to burn muscle instead of fat. When you have reached the lower
limit of you Target Zone Heart Rate Training, effective conditioning can be achieved.
A heart monitor will tune you in to your body’s internal activity level and helps prevent
injury.
The Hydra-Alert HRM automatically sets the correct Heart Rate Target Limits by
using the American Heart Association standard range of 65% to 85% of the calculated
maximum Heart Rate based on your age. The maximum HR is calculated based
on the equation, max HR = [207 – (Age x 0.7)].
There are various formulas for calculating Heart Rate Target Zones. In most cases,
the formulas provide a range that is the same as or very close to the auto-setting
of
the Hydra-Alert HRM. If you prefer to fine-tune or program your own limits,
this can also be done in the HR Setting Mode. The internal automatic TZ calculation
is based on the following example:
The calculated exercise range for a 30-year-old would be a low of 121 beats per
minute and a high of 158 beats per minute. You should never exercise near your
maximum heart rate (max HR) for any period of time.
Basic Fitness Target Zone & Tips
Depending on your specific goals, individual fitness level or just on how energetic
you feel, you may want to modify your heart rate range from one day to the next
based on the following chart: