s Once you have set your user profile, your lower and upper heart rate limit will be set automatically. However, you can
manually change your upper and lower heart rate limit if the automatic setting does not suit you. If you change the
training intensity level your upper / lower and maximum heart rate will automatically be updated.
s Always check with your doctor before starting a vigorous training program.
Training intensity levels.
Training intensity
1
Health Maintenance
2
Aerobic Exercise
3
Anaerobic Exercise
MHF = Maximum Heart Rate
Heart rate limits
Before you begin any exercise program and to achieve maximum health benefits from your workout, it is important to
know your:
•
Maximum heart rate (MHR)
•
Lower heart rate limit
•
Upper heart rate limit
To determine your exact heart rate limits consult your physician or trainer.
To manually calculate your own heart rate limits, follow the instructions below:
MHF
Male MHR = 220 - age
Female MHR = 230 - age
MHF%
Description
This is the lowest training intensity level. It is good for beginners and those
60 - 70%
who want to strengthen their cardiovascular systems.
Increases strength and endurance. It works within the body's oxygen intake
70 - 80%
capability, burns more calories, and can be maintained for a long period of
time.
Generates speed and power. It works at or above the body's oxygen intake
80 - 90%
capability, builds muscle, and cannot be maintained for a long period of time.
Lower Limit
MHR x lower target activity %.
E.g. Target activity is 0
Lower Limit = MHR x 60%
13
Upper Limit
MHR x upper target activity %. E.g.
Target activity is 0
Upper Limit = MHR x 70%