17
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 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. Modern 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.
KNOW YOUR LIMITS AND DETERMINE YOUR
PERSONAL EXERCISE ZONE
Exercise 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 Max. Heart Rate test.
If not, the following formula will help you to make an educated guess:
MHR = 220 – (Your age)
e.g. Age: = 20
MHR: = 220 – 20 = 200
For instance, the current heart rate is 150, then 75% will be shown.
EXERCISE ZONE (BPM)
Age 20 25 30 35 40 45 50 55 60 65
Zone 3
190 185 180 175 171 166 161 156 152 147
Performance
– – – – – – – – – –
80-95 % MHR
160 156 152 148 144 140 136 132 128 124
Zone 2
160 156 152 148 144 140 136 132 128 124
Fitness
– – – – – – – – – –
65-80 % MHR
130 126 123 120 117 113 110 107 104 100
Zone 1
130 126 123 120 117 113 110 107 104 100
Health
– – – – – – – – – –
50-65 % MHR
100 97 95 92 90 87 85 82 80 77
Burning Glycogen
Burning Fat
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