Explaining And Setting The Training Functions; Ii.2 The Right Heart Rate For Training - SIGMA SPORT PC 1300 Manual

II. Explaining and setting the
training functions
The heart rate (Hr) is displayed in beats per minute.
1. Maximum Heart Rate- Maximum test
The maximum heart rate Hr MAX is your present maximum
heart rate if you go to the limits of your capability.
The individual Hr max depends on your age, your sex and your
fitness level. The best way to determine the individual Hr max
is a stress test.
We recommend you to see a doctor to do this test and to
repeat it regularly.
The Hr max may also be estimated by means of the following
mathematical equation.
Men: 210 – half age – (0.11 x personal weight + 4)
Women: 210 – half age – (0.11 x personal weight)
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2. The right heart rate for training
The training zone is the variation of the heart rate
you want to train in for effective training
An indication is:
65 % of the Hr max is your lower limit for training and 80 %
of the Hr max should be your top limit. You can find out your
estimated heart rate zone looking at the chart in accordance
with your goals.
Zone: General Health 50-70 % of the Hr max
Alignment: Fitness for beginners
Hr max
Upper limit 70 %
Lower limit 50 %
Zone: Fitness 70-80 % of Hr max
Alignment: Fitness for advanced users
Hr max
Upper limit 80 %
Lower limit 70 %
Zone: Competitive performance 80-100 % of Hr max
Alignment: Compatition Training for performance athletes
Hr max
Upper limit 100 %
Lower limit 80 %
Please be aware that common training schedules never match
the individual needs of a person. A perfect training schedule
can only be set up by a well-educated trainer, who knows you
personally.
150 160 170 180 190 200 210
105 112 119 126 133 140 147
75 80 85 90 95 100 105
150 160 170 180 190 200 210
120 128 136 144 152 160 168
105 112 119 126 133 140 147
150 160 170 180 190 200 210
150 160 170 180 190 200 210
120 128 136 144 152 160 168
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