Target Zone Calculation Formula
220 - Your Age = Max HR
(For a 30 year old, your calculations would be as follows.)
220 - 30 = 190 Maximum heart rate (mHR)
65% of this number = 123.5
85% of this number = 161.5
EXERCISE TARGET ZONE CHART
85% to Max
Age: 20 25 30 35 40 45 50 55 60 65+
200
180
160
140
120
100
80
Heart Rate - Beats per Minute
% of max.
Heart rate
Anaerobic
Zone
Aerobic
Zone
Fat Burning Zone
Warm Up/Cool Down
55% or less
55% to 65%
65% to 85%
To make this part easy for you, this monitor automatically sets the correct target zone for you, after
you enter in your age in the heart rate setup mode. The internal auto-setting is based on a generally
accepted standard range of 65 to 85% of your Max HR (where mHR = 220- Age).
There are many variations of formulas for calculating target zones. In most cases they will come up with
a range very close to or the same as the auto-setting of this watch. If you prefer to fine-tune or program
your own limits, this can be done in the 2nd portion of the HR Setting Mode (see page 7). The internal
automatic TZ calculation is based on the following example:
T
he calculated exercise range for a 30 year old would be a low of 124 and a high of 162 beats per
minute.(You should never exercise near your maximum heart rate (mHR) for any period of time.)
Basic Fitness Tips And Target Zone Explanation
Depending on your specific goals, individual fitness level or just on how energetic you feel, you may
want to modify your range from one day to the next based on the following chart:
Stretching-
Begin and end every workout with stretching. Stretching done before your workout increases
flexibility to help prevent muscle strain or injury and stretching after, loosens tight muscles and helps
prevent soreness.
• Stretch before warm up & after cool down.
• Stretch slowly & gently, never bounce or stretch to a point of pain.
• Hold each stretch 30-60 sec. & exhale as you extend stretches.
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Содержание BASIX
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