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TRAINING INFORMATION
HOW THE HEART RATE MONITOR HELPS YOU
A heart rate monitor is the most important tool in
cardiovascular health and an ideal training partner. It
enables you to see and monitor results. This helps you
assess your past performance, maximize your work out
and adapt your future exercise program to achieve your
desired goals in a safer and more effective way. When
you exercise, the chest belt picks up your heartbeat and
sends it to the watch. Now you can view your heart rate
and start monitoring your performance based on your
heart rate readings. As you get fitter, your heart will
need to do less work and the speed of your heart rate
will decrease. The reason for this is as follows:
• Your heart pumps blood to your lungs to obtain
oxygen. Then, the oxygen rich blood will travel to your
muscles. The oxygen is used as fuel and the blood
leaves the muscles and returns to the lungs to begin
the process again. As you get fit, your heart is able to
pump more blood with every beat. As a result, your
heart doesn’t have to beat as often to get the necessary
oxygen to your muscles.
TRAINING TIPS
To gain the maximum benefit from your training
program and ensure that you exercise safely, observe
the following guidelines:
• Start with a well-defined training goal, such as to
lose weight, keep fit, improve health or compete in a
sporting event.
• Select a training activity you enjoy, and vary your
training activities to exercise different muscle groups.
• Start slowly, and then gradually step up your work out
as you become fitter. Exercise regularly. To maintain a
healthy cardio-vascular system, 20-30 minutes three
times a week is recommended.
• Always allow at least five minutes before and after
exercising for warm-up and cool-down.
• The health maintenance zone has the lowest training
intensity. It is good for beginners and those who want
to strengthen their cardiovascular systems.
• The aerobic exercise zone increases strength and
endurance. It works within the body’s oxygen intake
capability, burns more calories and can last longer.
• The anaerobic exercise zone generates speed
and power. It works at or above the body’s oxygen
intake capability, builds more muscle and cannot be
maintained for a long time.
• Measure your pulse after training. Then repeat the
procedure again after three minutes. If it does not
return to its normal resting rate, you may have trained
too hard.
• Always check with your doctor before starting a
vigorous training program.
SE190_M_EN_R3
2006.4.24, 3:23 PM
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