Determining Your Optimal Heart Rate Zone; Getting Started With Your Heart Rate Monitor; Before You Begin; To Use Your Digital Heart Rate Monitor - Timex IRONMAN M103 Manual Del Usuario

For setting, press STOP/RESET/SET and then follow the instructional
prompts (+, –, NEXT, DONE) that appear on the display.

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. 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
excellent procedures and Timex recommends you use one of these
methodologies.
However, if you cannot use any of the procedures you might
consider using 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 following table.
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® Tools For Success" provides
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

Getting started with your 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.

To use your digital heart rate Monitor

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.
3. Standing at least six feet (two meters) away
from other heart rate monitors or other
sources of radio or electrical interfer-
ence, press MODE until your desired mode
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
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