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to warm up and prepare to work in your target exercise zones. For example,
you can “warm up” in the Light Exercise zone, spend the majority of your
exercise in the Weight Management zone, and then even spend a bit of time
in the Aerobic Base Building Zone. The intensity of Zones 4 and 5 is
demanding enough that exercise in these zones should be done for limited
intervals of a workout and with the guidance of a qualified medical or
coaching professional.
FIVE HEART RATE FITNESS ZONES
Intensity Level
(% Maximum
Zone Ideal For Benefit Desired heart rate)
1 LITE Light Maintain Healthy 50%-60%
Exercise Heart/Get Fit
2 FAT Weight Lose Weight/ 60%-70%
Management Burn Fat
3 BASE Aerobic Base Increase Stamina 70%-80%
Building Aerobic Endurance
4 ANAR Optimal Maintain Excellent 80%-90%
Conditioning Fitness Condition
5 RED Elite Athlete Maintain Superb 90%-100%
Athletic Condition
For example, if you want to Lose Weight/Burn Fat: do your favorite exercise
at 60%-70% of your maximum heart rate, based on your age, for at least
30 minutes a day, three times a week. To program your Timex Digital
Fitness System to put you in your Ideal Weight Management Zone, use the
Target Heart Rate Zone Chart.
Timex and the Ironman® Institute® Take the
Guesswork Out of Fitness
Improved fitness and athletic performance are as simple as setting a
realistic fitness objective and using the Timex Digital Fitness System as a
personal trainer.
Here is how it works.
First, Select a Fitness Objective That’s Right for You
• Improve Your Fitness
• Lose Weight and Burn Fat
• Increase Stamina and Aerobic Endurance
• Improve Your Fitness Condition
• Achieve Peak Athletic Performance
Second, Select a Heart Rate Exercise Zone That’s Right for You
Heart Rate Zone Exercise is the methodology widely used by fitness and
sports training professionals for achieving the above fitness objectives.
The new Timex Digital Fitness System will automatically show you when
you are in the Exercise Zone you choose, and signal when you are not.
It functions as a personal trainer to help keep your body exercising at an
intensity level that can help you achieve your desired Fitness Objective
without over- or under-exercising.
The Ironman Institute Offers the Following Guidelines for Selecting
Your Heart Rate Exercise Zone
There are five basic heart rate exercise zones. Simply select a zone that is
the fitness goal you want to achieve during a particular exercise. When you
begin your exercise, always start out at a lower zone and allow your body
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