Oregon Scientific SE836, User Manual

Page: 25 / 64

E
N
23
MHR is expressed in beats per minute. You can get your
MHR from an MHR test, or you can estimate it by using the
following formula:
220 - age = MHR
The watch is pre-programmed with 5 target zone options,
each with its lower and upper heart rate limit, as listed in
the table below.
Lower Limit Upper Limit
Zone 50% x MHR 60% x MHR
Zone 2 60% x MHR 70% x MHR
Zone 3 70% x MHR 80% x MHR
Zone 4 80% x MHR 90% x MHR
Zone 5 90% x MHR 100% x MHR
The most popular zone range is from 50% to 80% of
your Maximum Heart Rate. This is where you achieve
cardiovascular benefits, burn fat and become fitter.
50%
60%
70%
80%
90%
100%
Moderate Activity
Weight Management
Aerobic Zone
Anaerobic Threshold Zone
Red Line Zone ( maximum capacity )
There are three categories of training as described in the
table below.
TRAINING
CATEGORY
MHR% DESCRIPTION
Health
Maintenance
65-78%
This is the lowest training intensity
level. It is good for beginners and
those who want to strengthen their
cardiovascular systems.
Aerobic
Exercise
65-85%
Increases strength and endurance.
It works within the body’s oxygen
intake capability, burns more
calories and can be maintained for
a long period of time.
Anaerobic
Exercise
78-90%
Generates speed and power.
It works at or above the body’s
oxygen intake capability, builds
muscle and cannot be maintained
for a long period of time.
The upper and lower heart rate limits are calculated by
multiplying your MHR by the percentages of the selected
training category.
For example:
A 40-year-old training for basic health maintenance:
•
His upper heart rate limit [220 - 40(age)] x 78%
•
His lower heart rate limit [220 - 40(age)] x 65%
IMPORTANT
Always warm up before exercise and select
the training category that best suits your physique. Exercise
regularly, 20 to 30 minutes per session, three to four times a
week for a healthier cardiovascular system.