Advertisement
Starting Heart-rate Training
With heart-rate training, you measure your
heart rate and then use the resulting value as
a benchmark for training. You can monitor
your heart rate levels and keep your exercise
intensity in line with your training goals, which
contributes to more efficient training,
improved cardiopulmonary function, and
better health.
* Heart Rate Zone (HR zones)
Powered by Polar
To specify a target heart rate zone
●
Specify a target heart rate zone that matches
your training objectives.
The range from 50% to 100% of your
maximum heart rate is divided into five heart
rate zones. You can easily control the intensity
of your training by keeping your heart rate
within a particular zone. Each heart rate zone
has a main effect, and understanding these
effects can enhance the effectiveness of your
training.
Zone 1 (50 to 60% of maximum heart rate):
●
Very light training
Zone 1 training improves overall health and
helps you recover from more strenuous
training.
You can continue training in this zone for
long periods.
Zone 2 (60 to 70% of maximum heart rate):
●
Light training
Zone 2 training increases general stamina.
It uses fat as an energy source, improving
the body's ability to burn fat.
You can continue training comfortably in
this zone for long periods.
Zone 3 (70 to 80% of maximum heart rate):
●
Moderate training
Zone 3 training improves aerobic fitness. It
causes lactic acid to begin to accumulate in
the bloodstream, but the body can reuse the
lactic acid for energy, so it does not affect
performance.
Since Zone 3 training requires deeper
breathing, you will feel the need for a
moderate amount of effort.
Watch Operation Guide 3516
Zone 4 (80 to 90% of maximum heart rate):
●
Hard training
Zone 4 training improves speed endurance
and enhances the ability of the body to use
protein (sugar) for energy. In addition, Zone
4 training allows you to tolerate high levels
of lactic acid in the blood.
Zone 4 training results in muscle fatigue and
rough breathing.
Zone 5 (90 to 100% of maximum heart rate):
●
Very hard training
Zone 5 training improves maximum
performance. Large amounts of lactic acid
are accumulated, so long-term training is
not possible.
Zone 5 training results in labored breathing
and muscle fatigue.
1.
Configure CASIO WATCHES phone app
settings so the heart rate measurement
screen is displayed as an activity
measurement screen.
Configuring Activity Measurement
l
Display Settings
2.
Display the current time screen.
Watch Mode
l
3.
Press (A).
This enters the Activity Mode.
Example:
4.
Use (C) to select an activity.
5.
Press (A).
6.
Use (C) to select the heart rate
measurement screen.
7.
Hold down (C) for at least two seconds.
This displays the HEART RATE (heart
rate measurement) setting screen.
Pointer
8.
Use (C) to move the pointer to [HR
TARGET ZONE].
9.
Press (A).
10.
Use (C) to move the pointer to the heart
rate zone you want to specify as your
target.
11.
Press (A) to complete the setting
operation.
After the setting operation is complete, a
check mark appears for a few seconds,
and then the HEART RATE (heart rate
measurement) function setting screen re-
appears.
12.
Press (D) to exit the setting screen.
21
Advertisement
