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INTRODUCTION
WARNING:
Always
consult
your
physician
before starting a fitness
programme.
A pulse computer
is
not
a medical
device.
It is a
training
tool
designed to measure and
display
your heart
rate.
USE A PRECISE TRAINING METHOD
All
the
experts
agree:
the
heart is
the
most important muSCle in
the
body
and,
like
all
muSCles,
Should
be exercised regularly
to
remain
strong and efficient.
But
how can determine
whether
you are
exercising your
heart both
safely and effectively?
Fort
unately,
the
heart
itself
provides you
w
ith
key
informat
ion
that
will help you to examine the effectiveness
a nd the
degree
of safety
of
your training
method.
Your heart rate.
'Ntlich
is expressed in a
single number
(Beats
Per
Minute).
gives a constant account
of
your body's slale
of
health.
Your heart rate
will
tell you how
fast
you are using energy or
wether
you are
exercising
too hard or too
lax.
Obviously,
your body does not benefit from a training method
if
your heart
rale
is too
low.
If
it is
100
high,
you run Ihe risk of injury
and you wilt suffer
from
fatigue.
It
does
not matter
whether
your goal
is to
win athletics
meetings,
lose weight or simply
to
improve
your overall health, What
is
imponant
is
that
you can
refi
ne
your training
method
by keeping
your hean rate
w
ithin
a cenain
target
zone. In
order
to
accomplish
this, you
would
obviously
need
to know your precise
heart
rate
at
any given
moment
throughout your
training
session.
modem technology has now enabled us to present you with
wireless
electronic
pulse
computers.
monitoring your
heart
rate
with one of
these
compu ters
is
easy and
fu
n
to
do
.
KNOW YOUR LIMITS AND DETERMINE YOUR
PERSONAL EXERCISE ZONE
Exercise zones are established by setting Upper and
Lower
Heart
Rate Limi
ts.
These
limits
constitute
a
certain
percentage of your
Maximum Heart Rate
(MHR).
You
may
already
know
your MHR
MHR-220.(Your age)
'f
'd
ttll
t
'f
e.g.
Age:
20
I
you are an aVI a
e e or I you
MHR"
220.20=200
have already taken a
Max.
Heart
For
i
nst~nce
, the ru
rrent
heart
Rate test. If not, the
following
rate is
150.
then
75%
will
be
formular will help you to make
shown.
an educated
guess:
EXERCISE ZONE (BPM)
AGE
-i>
II 10
as
40
41 ..
55 60 65
Z-.
'"~
'"
;Blt ,,:1:1:
to to
.....
'"
,
. .
lDIo.
,
. .
fI1IIIJ
to
IHI!\"
'00
' 0 01'
'00
'" '"
,
. .
' " ' " ' "
'" '"
'00
,"""
"
" "
"
" " "
" " "
....,.
...
'00
" " " " "
u
" " "
Zone 1 •
Health
(50% .65%
of
the
MHR)
This
exercise
zone
is meant for long training sessions
of low
intensity.
Exercising
in
this zone will improve
both
your mental
and
physical
healthy.
Zon
e
2 - Fitness
(65%
-
80%
of the MHR)
This
exercise zone
is
used
by athletes who
w ish
to
increase
th
eir
strength and improve
th
eir endurance
while
buming a greater
number of calories.
Zone 3
•
Performance
(80%
•
95%
of
the MHR)
T
his exercise zone
is
ideal
for
short and very intensive training
sessions.
Competitive athletes
use
this zone in order to build
greater speed and explosive power. Exercising
in
this
zone
will
creale an
'
oxygen
debt"
and
increase the
degree of lactic acid
in
the muscular
tissue.
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