Introduction; Smart Training Program - Oregon Scientific SE139 User Manual

INTRODUCTION

Congratulations on your purchasing the Smart Trainer
- Heart Rate Monitor. The Smart Trainer - Heart Rate
Monitor is a feature-packed precision device. Apart
from monitoring your heart rate and calorie and fat
consumption while training, it is capable of deriving the
optimum training program for you basing on your target
activity score.
The products come with a heart rate chest belt and a
receiver watch complete with the functions of a real-
time clock, stopwatch and back light.

SMART TRAINING PROGRAM

It is important you know your maximum heart rate
(MHR), training zone, upper heart rate limit and lower
heart rate limit before you begin. They help you achieve
the maximum health benefits out of your workout. Your
Smart Trainer - Heart Rate Monitor was equipped with
a SMART TRAINING PROGRAM that your own MHR
could be determined so that your own upper and lower
limit was set automatically throughout the training
process.
Or you can set your own upper and lower limit using the
following as a reference guide.
You may estimate your MHR using the following
formula:
SE139_EN_R5.indd 2
Men
Women
There are generally three training zones. They are
health benefited and related to your MHR as follows:
50%
Moderate Activity
60%
Weight Management
70%
Aerobic Zone
80%
Anaerobic Threshold Zone
90%
Red Line Zone ( maximum capacity )
100%
The upper and lower heart rate limits are calculated
by multiplying your MHR by the percentages of the
selected training zone.
For example:
For a 40-year-old man
maintenance,
His Upper Heart Rate Limit
His Lower Heart Rate Limit
For a 30-year-old woman to train for aerobic
exercise,
Her Upper Heart Rate Limit
2
220 - age = MHR
230 - age = MHR
to train for health
(220 - 40) x 70% = 126
(beats per minute)
(220 - 40) x 60% = 108
(beats per minute)
(230 - 30) x 80% = 160
(beats per minute)
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