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Anleitung Zusammenfassung
If you prefer to fine-tune or program your own limits, this can also be done in the HR Setting Mode (see page 43). The internal automatic TZ calculation is based on the following example: 84 TARGET ZONE CALCULATION FORMULA 207 - Your age x 0.7 = max HR For a 30 year old person, your calculations would be as follows: 207 - 30 x 0.7 = 186 Maximum Heart Rate 65% of this number = 121 85% of this number = 158 TARGET ZONE CALCULATION FORMULA 207 - Your age x 0.7 = max HR For a 30 year old person, your calculations would be as follows: 207 - 30 x 0.7 = 186 Maximum Heart Rate 65% of this number = 121 85% of this number = 158 The calculated exercise range for a 30 year old would be a low of 121 and a high of 158 beats per minute. (You should never exercise near your maximum heart rate (max HR) for any period of time.) Basic Fitness Tips & Target Zone 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: or Less Part III 85 Part III Part III 86 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. Warm Up & Cool Down: 55% or Less Start every exercise with a slow and gradual warm up and end with a slow and gradual cool down. Smoothly easing into and out of strenuous activity helps your body prepare your metabolism and blood flow to efficiently break down fat and change over from one intensity level to another. Going into your target zone too quickly can cause your heart rate to increase too rapidly causing you to loose your energy too soon, strain yourself or possibly worse. Slowly bring your heart rate to a level just below the lower limit of your target zone. Maintain heart rate at this level for 5-10 min. The Fat Burning Zone: 55- 65% The Fat Burning Zone: 55-65% --This range is recommended for those who haven't worked out in a long time, are trying to loose weight, those at a high risk for heart problems or if youire just not feeling 100% one day. It is intended for low intensity and/or long duration exercise. The lower intensity helps you maintain your exercise for longer periods of time. When exercising for weight loss or starting a new exercise routine, longer duration is more important and much healthier than higher intensity. Build up gradually to 30 to 60 min. per workout. Workout 3 or 4 times per week. The Aerobic Zone: 65- 85% This range is recommended for those in good physical condition who have been exercising on a consistent basis for an extended period of time. Exercising at this range helps improve your fitness level and prevent injury caused from over training. Duration: 20-30 min. per workout. Frequency: At least 3 or 4 times per week. The Anaerobic Zone: 85% to Max HR To be used by ultra-athletes only and never recommended without close medical approval or supervision. This range is used only for those in extremely good physical condition during races or training for competition. It is typically used for interval training (or short sprints) to help improve or measure endurance levels. Monitor Your Progress Track yourself to determine how your overall health and fitness improves and become aware of your various heart rate levels. As your cardiovascular system improves, your normal resting heart rate will decrease. It will take longer to reach your target zone, it will take less and less time for your heart rate to come back down after working out. If you ever notice your resting heart rate to be higher than usual, it may be a good idea to take a rest from exercise, or at least workout easier that day, Similarly, if you notice that your heart rate doesnit come back down as quickly as usual at the end of your workout, it could be an indication that your workout was more (or too) strenuous, or that you havenit recovered well enough from a previous extraneous workout or injury. These signals in your heart rate could also be an indication of an illness coming on, zess, or a good reason for a check up with your doctor. Part III 87 Getting to Know Heat Index Getting to Know Heat Index Getting to Know Heat Index High humidity makes heat more dangerous because it slows the evaporation of perspiration-the body's natural cooler. That caused outdoor exercise more dangerous even for those in good shape. Key rules for coping with heat are to drink plenty of water to avoid dehydration and to slow down and cool off. Overheating can cause serious, even life-threatening conditions such as heat stroke. The Heat Index is to show how hot a particular combination of heat and humidity feels. The Heat Index in the Hydra-AlertTM is a report of the latest we...
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