Omron HR-100C Instruction Manual - Page 8

PHYSICAL CONDITION AND WORKOUT There are three training zones, as described below: TRAINING ZONE MHR% DESCRIPTION This is the lowest training intensity Health Maintenance 65-78% level. It is good for beginners and those who want to strengthen their cardiovascular systems. Aerobic Exercise Increases strength and endurance. It 65-85% works within the body's oxygen intake capability, burns more calories and can be maintained for a long period of time. Generates speed and power. It works Anaerobic Exercise 78-90% 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 zone. For example: A 40-year-old training for basic health maintenance: • Upper Heart Rate Limit [220 - 40(age)] × 78% = 140 • Lower Heart Rate Limit [220 - 40(age)] × 65% = 117 IMPORTANT: Always warm up before exercise and select the training zone that best suits your physique. Exercise regularly, 20 to 30 minutes per session, three to four times a week for a healthier cardiovascular system. CAUTION: Determining your individual training zone is a critical step in the process towards an efficient and safe training program. Please consult your doctor or health professional to help you determine exercise frequency and duration appropriate for your age, condition and specific goals. 8