Omron HR-100C Instruction Manual - Page 7

PHYSICAL CONDITION AND WORKOUT To help achieve maximum health benefits from your workout program, it is important to know your: • Maximum heart rate (MHR) • Upper heart rate limit • Lower heart rate limit 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 Training zones There are several training zones that are relevant to a fitness program. 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. When programming your watch, the lower percentage of the zone you choose becomes your lower heart rate limit and the higher percentage becomes the upper heart rate limit. 50% 60% 70% 80% 90% 100% Moderate Activity Weight Management Zone Aerobic Zone Anaerobic Threshold Zone Red Line Zone ( maximum capacity ) 7