Pyle PPDM2 PPDM2 Manual 1 - Page 2

INTRODUCTION WARNING : Always consult your physician before starting a fi tness programme. Apulse compu ter is nol a medical device. It is a training tool designed to measure and display your heart rate. USE A PRECISE TRAINING METHOD All the experts agree: the heart is the most important muSCle in the body and, like all muSCles, Should be exercised regular1y to remain sllong and efficient. But how can determine whether you are exercising your heart both safely and effectively? Fortunately, the heart itself provides you with key information that will help you to examine the effectiveness and the degree of safety of your training method . Your heart rate, which is expressed in a single number (Beats Per Minute), gives a constant account of your body's state of health. Your heart rate wililell you how fast you are using energy or wether you are exercising too hard or too la~ Obviously. your body does not benefit from a training method if your heart rate is too low. If it is too high, you run the risk of injury and you will suffer from fatigue. It does not matter whether your goal is to win athletics meetings, lose weight or simply to improve your overall health. VVhat is important is that you can refine your training method by keeping your heart rate within a certain target zone. In order to accomplish this, you would Obviously need to know your precise heart rate at any given moment throughout your training session. modem teChnology has now enabled us to present you with wireless electronic pulse computers. monitoring your heart ra te with one of these computers is easy and fun to do. KNOW YOUR LIMITS AND DETERMINE YOUR PERSONAL EXERCISE ZONE Exercise zones are established by setting Upper and lower Heart Rate limits. These limits constitute a certain percentage of your Maximum Heart Rate (MHR). You may already know your MHR MHR- 220.(Your age) I"f you are an aVI"d aIhleIe or I"f you e.gM. AHgRe:' 22020.20=200 have already taken a Max. Hean ~~~u~~~tJ:1 ~~ip~~~o~~~~~e an educated guess: For insU;nce, the current heart rate is 150, then 75% will be sho wn . EXERCISE ZONE (BPM) A6E -to 10 1031 40 41 10 55 60 65 .• 1 I '" f. ,'I"t ,. ,It. ,'I"t -- ., '-I '14 . ,. FI1IIII to ,to -..- . . . , HflllH ,'" '" " 'to" " , to n '" 'to" " II. " ,,, " , , t • " Zone 1 • Health (50% 1 65% of the MHR) This exercise zone is meant for long training sessions of low intensity. Exercising in this zone will improve both your mental and physical healthy. Zone 2 • Fitness (65% ·80% of the MHR) This exercise zone is used by athletes who wish to increase their strength and improve their endurance while burning a greater number of calories. Zone 3 • Performance (80% .95% of tho MHR) This exercise zone is ideal for short and very intensive training sessions. Competitive athletes use this zone in order to build greater speed and explosive power. Exercising in this zone will create an ·oxygen debtD and increase the degree of lactic acid in the muscular tissue.