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3 0 0 S E R I E S O W N E R’ S M A N U A L
Exercise Guidelines
continued
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 accurate number. The 600T 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 electronically 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 which is 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 following formula. An example has been
provided below based on a 35-year –old person:
220 – Age = Maximum Heart Rate
(220 – 35 = 185)
60% of Maximum Heart Rate
(60% x 185 = 111 bpm)
85% of Maximum Heart Rate
(85% x 185 = 157 bpm)
Training Zone: 111 bpm – 157 bpm
