Target Heart Rate Zone - Polar b3 Gebrauchsanleitung

B3 MULTI ENG(16-27).fh9 4.4.2003 09:02 Page 9
Date
The date is displayed differently depending on which
time mode has been chosen.
12h mode:
MONTH -> DAY -> YEAR
24h mode:
DAY -> MONTH -> YEAR
• MONTH / DAY appears
• Press Up or Down button to select the desired value
• Press OK
• DAY / MONTH appears
• Press Up or Down button to select the desired value
• Press OK
• YEAR and the blinking number are displayed
• Press Up or Down button to select the year
• Press OK, press and hold OK to return to the
Time of day display
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9.

Target Heart Rate Zone

Your target heart rate zone is a range between the
lower and upper heart rate limits expressed as
percentages of your maximum heart rate (HR
To find your target heart rate zone, you need
to know your maximum heart rate (HR
estimate yout HR
HR = 220-age
max
Your HR = 220 -
max
When your heart beats at 50-60% of
your HR
zone. This kind of exercise is easy; ex.
daily activities and light chores. It delivers
some health benefits.
Push on to 60-70% of your HR
you're in the light to moderate intensity
zone. This is good for health, fitness and
for weight loss. It also improves endurance.
At 70-85% of your HR
into the moderate to heavy intensity
zone. This is harder work, but effective
for strengthening aerobic fitness and
endurance especially for people
exercising more regularly.
24
max
, use the following formula:
max
=
, you're in the light intensity
max
max
, you've moved
max
).
max
). To
and