1190 S
r
Owner’s Manual
11
Exercise guidelines (continued)
Medical research has shown us that there is an amount of exercise, which is
enough to condition the cardio respiratory system and the muscles of the body.
This amount of exercise is between 60% and 85% of your maximum heart rate
measured during a training session. This range allows enough exercise to achieve
fitness, but not an excessive amount to cause injury. Your heart rate is an excellent
indicator of the amount of stress placed on the cardiovascular system. Taking full
advantage of this information, the 1190Sr is designed to include heart rate moni-
toring features.
If exercise intensity is too low or too high, no gains will be made in fitness. If the
intensity is too low, the stress levels are ineffective. If the intensity is too high, injury
or fatigue may set your exercise program back as you try to recover.
The best way to monitor exercise intensity is to accurately count your pulse during
exercise. Your heart rate can easily be determined by counting your pulse at the
chest, wrist or at the carotid artery on your neck. It is difficult to count your own
pulse during exercise, mainly because you cannot count fast enough to get an accu-
rate number. The 1190Sr is equipped with a wireless telemetry receiving system.
What it does is automatically count your heart rate while you are wearing a heart
rate chest belt during your exercising period. Heart rate is monitored and electron-
ically displayed as a digital readout. Your target heart rate, the intensity needed to
improve cardiovascular fitness, depends primarily on your age and not your state of
fitness. It is calculated as a percentage of your maximum heart rate, estimated as
220 minus your age. It is most effective to train at your target heart rate between
60% and 85% of your maximum heart rate.
Maximum Heart Rate & Training Zone
To calculate your maximum heart rate and find your training zone, use the fol-
lowing formula. An example has been provided below based for a 35-year
–old person:
220 – Age = Maximum Heart Rate
(220 – 35 = 185)
60% of Maximum Heart Rate
(60% x 185 = 111bpm)
85% of Maximum Heart Rate
(85% x 185 = 157bpm)
Training Zone:
111bpm – 157bpm
Heart Rate Guidelines
60% - 85% Maximum Target
Ages in years
▲
= 85%
■
= 60%
1190SROM 9/22/06 1:51 PM Page 13
