Introduction; Know Your Data; Training Zones - Oregon Scientific SE128 Manual De Usuario

INTRODUCTION

Thank you for selecting the Oregon Scientific
Monitor (SE128). The SE128 is a very useful sports &
fitness product that can help you achieve and maintain your
optimum exercise zone by monitoring your heart rate while
exercising. The SE128 bundles a heart rate transmitter and
receiver watch complete with real-time clock, stopwatch,
and backlight functions.

KNOW YOUR DATA

To help achieve the maximum health benefits from your
workout program, it is important to know your:
• Maximum heart rate (MHR) training zone
• Upper heart rate limit
• Lower heart rate limit
MHR is expressed in beats per minute. You can get
your MHR from a MHR test, or you can estimate it
using the following formula:
220 - age = MHR
There are several training zones that that are relevant
to a fitness program. The most popular zone range is
from 50% to 80% of your maximum heart rate. This is
where you achieve cardiovascular benefits, burn fat,
and become fitter. When programming your watch, the
lower % of the zone you choose becomes your lower
heart rate limit and the higher % becomes the upper
heart rate limit.
50%
60%
Heart Rate
TM
70%
80%
90%
100%
The upper and lower heart rate limits are calculated
by multiplying your MHR by the percentages of the
selected training zone.
For example:
A 40-year-old
maintenance:
• His Upper Heart Rate Limit [220 - 40(age)] x 78%
• His Lower Heart Rate Limit [220 - 40(age)] x 65%

TRAINING ZONES

Always warm up before exercise and select the training
zone that best suits your physique. Exercise regularly,
20 to 30 minutes per session, three to four times a
week for a healthier cardiovascular system.
There are three training zones, as described below:
TRAINING
ZONE
Health
Maintenance
2
Moderate Activity
Weight Management
Aerobic Zone
Anaerobic Threshold Zone
Red Line Zone ( maximum capacity )
user training for
MHR% DESCRIPTION
This is the lowest
training intensity
level. It is good
for beginners and
65-78%
those who want to
strengthen their
cardiovascular
systems.
basic health