Omron HR-210 Heart Rate Monitor User Manual


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Therearethreetrainingzones,asdescribedbelow:
TRAINING ZONE
MHR% DESCRIPTION
HealthMaintenance 65-78%
Thisisthelowesttrainingintensitylevel.It
isgoodforbeginnersandthosewhowantto
strengthentheircardiovascularsystems.
AerobicExercise 65-85%
Increasesstrengthandendurance.Itworks
withinthebody’soxygenintakecapability,
burnsmorecaloriesandcanbemaintained
foralongperiodoftime.
AnaerobicExercise 78-90%
Generatesspeedandpower.Itworksator
abovethebody’soxygenintakecapability,
buildsmuscle,andcannotbemaintainedfor
alongperiodoftime.
TheupperandlowerheartratelimitsarecalculatedbymultiplyingyourMHRbythe
percentagesoftheselectedtrainingzone.
For example:
A40-year-oldtrainingforbasichealthmaintenance:
• HisUpperHeartRateLimit[220-40(age)]×78%
• HisLowerHeartRateLimit[220-40(age)]×65%
IMPORTANT:
Alwayswarmupbeforeexerciseandselectthetrainingzonethatbestsuitsyour
physique.Exerciseregularly,20to30minutespersession,threetofourtimesaweek
forahealthiercardiovascularsystem.
CAUTION:
Determiningyourindividualtrainingzoneisacriticalstepintheprocesstowardsan
efcientandsafetrainingprogram.Pleaseconsultyourdoctororhealthprofessionalto
helpyoudetermineexercisefrequencyanddurationappropriateforyourage,condition
andspecicgoals.
PHYSICAL CONDITION AND WORKOUT
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