200
180
160
140
120
100
20 30 40 50 60 70
MAXIMUM PULSE RA
TE (220-A
GE)
MAXIMUM PULSE RA
TE x 85%
MAXIMUM PULSE RA
TE x 70%
MAXIMUM PULSE RA
TE x 60%
UPPER-LIMIT PULSE RA
TE (200-A
GE)
190-A
GE
180-A
GE
TARGET PULSE RA
TE AUT
OMA
TICALL
Y SET (160-A
GE)
(AGE)
PULSE RATE (bpm)
TARGET PULSE RATE CHART
TARGET ZONE
16
1. Purpose of Exercise
Do you often get out of your breath when you go up stairs
or walk fast? This is because your ability to take oxygen
into your body is getting weak. Such ability is evaluated
by a value called MOU (Maximum Oxygen Uptake),
which represents the maximum amount of oxygen taken
into your body per 1 kg of body-weight in a minute (ml/
kg.min.). The MOU value can be used as a scale of your
physical endurance.
The average MOU value is 40-50 ml/kg.min. for men in
their twenties, and 30-40 ml/kg.min. for women of the
same age. In general, the MOU value becomes less as you
get older, and the more you lack proper exercise, the faster
it decreases. It is said the MOU value less than 22 ml/
kg.min. may result in illness of cardiovascular system,
and in restriction of your daily life.
Continued aerobic exercise several times per week main-
tains and improves your MOU value, activating oxygen
supply to your cardiovascular system. With the EC-3500,
you can perform aerobic exercise effectively and effi-
ciently.
2. Exercise Program
Aerobic exercise will be more effective when it is contin-
ued at a certain pulse rate, which is determined based on
your age and physical strength. This is called "Target
Pulse Rate".
•How to decide your target pulse rate
When you input your age, the EC-3500 automatically sets
your target pulse rate at [160 - age]. This target pulse rate
corresponds to 50-60 % of the exercise level for the twen-
ties, 40-50 % for the sixties. (Refer to "Exercise Level" on
page 17.) The older you are, at the less intense level your
target pulse rate is set because of such programming of the
EC-3500. The exercise level automatically set by this unit
could be too hard even for a young person, if he is a begin-
ner. If you feel it too hard, you may decrease the target
pulse rate by 10 bpm from the original level. If you feel
too easy, you may increase it by 10 bpm so that you can
continue exercise in the appropriate target zone as illus-
trated. If you can continue your exercise at the target pulse
rate of [180 - age], your exercise can be considered as ef-
fective enough. Upgrade your exercise gradually so that
you can reach the suggested final target of [190 - age].
•Exercise Time for Each Session
A minimum of 30 minutes exercise is necessary for each
session of exercise. A 5 minute warm up period, and 20
minutes of exercise time, with a 5 minute cool down pe-
riod, is suggested as a standard exercise. For weight re-
ducing exercise, over 30 minutes exercise time at the low
level of the target pulse rate is recommended with a 5
minute cool down.
•How many days a week for exercise
Minimum two exercise days a week is required just to
maintain your present fitness level. With 3-4 exercise
days you can expect improvement. Always consult with
your doctor before proceeding with any exercise program.
*Caution:
Concentrated and repeated exercise in a day may produce
an adverse result.
PURPOSE OF EXERCISE/EXERCISE PROGRAM/FITNESS TERMS
To maximize the benefit of your exercise.
17
3. Fitness Terms
• Maximum Heart Rate
When you exercise, your heart rate continues to increase
as the exercise level becomes more intense, but there is a
certain limit. This limit is called the maximum heart rate.
The maximum heart rate decreases as you become older.
The decrement ratio in the maximum heart rate differs in-
dividually, depending on whether one is physically well
trained or not. In general, the maximum heart rate de-
creases yearly by 0.6-1.0 beats per minute.
The heart rate is the number of heart beats per minute mea-
sured by a cardiometer. However, we can measure the
pulse by touching the arteries near the skin, such as carotid
arteries; which is called the pulse rate.
At the earlobe, blood flow fluctuates with each beat of the
heart, and the optical permeability through the earlobe
changes every time the heart beats. The EC-3500 meas-
ures the pulse rate with the sensor, amplifying the changes
of optical permeability. An earlobe is a suitable part for
sensing the pulse rate during the physical exercise since its
muscular movement during exercise is very little and
doesn't affect the pulse rate detection.
The heart rate and the pulse rate differ from each other in
principle and method, but their value per minute is equal,
and therefore both can be interpreted as synonymous.
• Upper-Limit Pulse Rate (PLL)
The maximum pulse rate is related with the age, and is
calculated by standard formulas such as [220 - age] or
[204 - 0.69 x age]. In the EC-3500, it is calculated as [200
- age] and called the upper-limit pulse rate (PLL), which is
lower than the standard formula of the maximum pulse
rate and gives you a safer upper-limit pulse rate. When
your pulse rate exceeds the preset upper-limit pulse rate, a
buzzer beeps to warn you. You can adjust the upper-limit
pulse rate according to your physical condition.
• Target Pulse Rate (TPL)
A pulse rate to be maintained during the exercise is called
the target pulse rate (TPL). When your pulse rate is more
than 5 bpm over or under the target pulse rate which you
set before the exercise, a buzzer beeps to signal you.
• Exercise Level
Since the pulse rate gets higher according to the intensity
of exercise, the exercise level can be indicated by how
high your pulse rate is compared with your pulse rate at
rest. It is shown by percentage as follows:
Exercise Level (%) =
x 100
Therefore, the target pulse rate for a certain exercise level
can be obtained through the following formula:
Target Pulse rate = (Maximum Heart Rate - Pulse Rate at rest)
x
＋
Pulse Rate at rest
Pulse Rate in exercise - Pulse Rate at rest
Maximum Heart Rate - Pulse Rate at rest
Exercise Level (%)
100
