Velleman SHE17 Bedienungsanleitung Seite 5

SHE17
5. Before you start training
a. 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 you determine whether you are
exercising your heart both safely and effectively? Fortunately, the
heart itself provides you with key information that will help you to
examine the effectiveness and the degree of safety of your training
method. Your heart rate, which is expressed in a single number
(beats per minute), gives a constant account of your body's state of
health. Your heart rate will tell you how fast you are using energy or
whether you are exercising too hard or too lax. Obviously, your body
does not benefit from a training method if your heart rate is too low.
If it is too high, you run the risk of injury and you will 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 important is that you can refine your training method by keeping
your heart rate within a certain 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 computers is easy and fun to do.
b. Know your limits and determine your personal training
zone
Training zones are established by setting upper and lower heart rate
limits. These limits constitute a certain percentage of your Maximum
Heart Rate (MHR). You may already know your MHR if you are an
avid athlete or if you have already taken a maximum heart rate test.
If not, the following formula will help you to make an educated
guess.
MHR = (220 – your age)
Let's say, for example, that you are 20 years old:
MHR = 220 – 20 = 200
If your current heart rate is 150, then "75%" will appear
(150 is 75% of 200).
V. 01 – 04/04/2012 5 ©Velleman nv