Determining Your Optimal Heart Rate Zone; Digital Heart Rate Monitor; Before You Begin; To Use Your Digital Heart Rate Monitor - Timex W246 Bedienungsanleitung

W246_EU_EN.qxp 7/18/08

Determining Your Optimal Heart Rate Zone

There are five basic heart rate target zones. Simply select a zone that
matches your percent of maximum (%) heart rate based on the fitness
goal you want to achieve during a particular exercise.
Zone % Goal
1 50% to 60% Light exercise
2 60% to 70% Weight management
3 70% to 80% Aerobic base building
4 80% to 90% Optimal conditioning
5 90% to 100% Elite athletic training
Before you can set your %, you first need to determine your maximum
heart rate. You can use many methods to estimate your maximum heart
rate.
The booklet Heart Zones ® Tools For Success included in your Personal
Heart Rate Monitor packaging (U.S. customers only) provides excellent
procedures and Timex recommends you use one of these methodologies.
However, if you cannot use any of the procedures described in Heart
Zones Tools for Success (U.S. customers only), you might consider using
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Benefit
Maintain a healthy heart and
get fit
Lose weight and burn fat
Increase stamina and aerobic
endurance
Sustain excellent fitness
condition
Achieve superb athletic
condition
the government recommended age-based method.
Begin with the number 220 and then subtract your age. For instance, a 35
year old would begin with 220 and subtract 35 (her age), which gives an
estimated maximum heart rate of 185. Once you know your maximum
heart rate, you can set the zones described in the table on the previous
page.

Digital Heart Rate Monitor

Before You Begin

Once you have determined your fitness goal and maximum heart rate,
Timex recommends you input this information into the HRM SETUP Mode.
This will allow you to tailor your Digital Heart Rate Monitor to your
personal parameters. For information on HRM SETUP Mode, refer to pages
28 to 32.

To Use Your Digital Heart Rate Monitor

For more detailed information on the use and care of your Digital Heart
Rate Monitor, refer to the Fitness Sensor User Guide that shipped with your
product.
1. Wet the Digital Heart Rate Sensor pads.
2. Center the Sensor on your chest with the Timex
logo facing up and out and fasten it firmly, just below
your sternum.
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