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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 quali-
fied medical or coaching professional.
FIVE HEART RATE FITNESS ZONES
Intensity Level
(% Maximum
Zone Ideal For Benefit Desired heart rate)
1 Light Maintain Healthy 50%-60%
Exercise Heart/Get Fit
2 Weight Lose Weight/ 60%-70%
Management Burn Fat
3 Aerobic Base Increase Stamina 70%-80%
Building Aerobic Endurance
4 Optimal Maintain Excellent 80%-90%
Conditioning Fitness Condition
5 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 for at least 30
minutes a day, three times a week. The Target Heart Rate Zone
Chart (next page) illustrates the different Target Zone values using
an age-based method (220 minus your age).
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. Once set, this Digital Heart Rate Monitor can automati-
cally 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.
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 particu-
lar exercise. When you begin your exercise, always start out at a
lower zone and allow your body to warm up and prepare to work
in your target exercise zones. For example, you can “warm up” in
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