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manual abstract
FIVE HEART RATE FITNESS ZONES Intensity Level (% Maximum Zone Ideal For Benefit Desired heart rate) 1 Light Maintain Healthy 50%-60% Exercise Heart/Get Fit 2 Weight Lose Weight/ 60%-70% Management Burn Fat 3 Aerobic Base Increase Stamina 70%-80% Building Aerobic Endurance 4 Optimal Maintain Excellent 80%-90% Conditioning Fitness Condition 5 Elite Athlete Maintain Superb 90%-100% Athletic Condition For example, if you want to Lose Weight/Burn Fat: do your favorite exercise at 60%-70% of your maximum heart rate for at least 30 minutes a day, three times a week. The Target Heart Rate Zone Chart (next page) illustrates the different Target Zone values using an age-based method (220 minus your age). Select which level of condition represents your current physical condition and locate the Lower and Upper Heart Rate Zones for your age from the Target Heart Rate Zone chart. See Target Zone Settings to select the desired Target Zone on your Timex® Performance Monitor. The latest findings on fitness show anyone at any age can get fit/ stay fit without being fanatic. For the “moderate” exerciser, staying fit can be as simple as: • Exercise 3 Times a Week • Exercise 30-45 Minutes Each Time • Exercise in Your Appropriate Target Heart Rate Zone You are ready for higher levels of physical activity when you can work out for this amount of time and heart rate without breathing hard and with minimal soreness. Why Heart Zone Exercise is Widely Used by Fitness/Sports Training Experts. Regular exercise can help keep the heart, lungs and muscles “in shape.” The heart supplies the lungs and muscles with the oxygenated blood supply needed to exercise. Heart Rate represents the effects of exercise on all parts of the body. Heart Zone Exercise systematically conditions the heart, lungs, and muscles to perform at higher levels so the body can stay in shape. Optimal Conditioning is Simply a Higher Training Habit You do not have to be an athlete to get into optimal shape. Anyone at any age can do this by using cross training to optimal condition. Follow these guidelines: • Pick the exercise activities you enjoy or the ones you need for a training program. • Train at the appropriate Target Heart Rate for 30 to 60 minutes 3-4 times a week. • You will approach optimal condition when you can sustain a complete exercise session without “burnout” or excessive fatigue or excessive soreness. Your Timex® Digital Heart Rate Sensor is Your Electronic Fitness Coach. You can walk, run, bike, use exercise machines, or do any aerobic exercise with the Timex® Digital Heart Rate Sensor. The key to achieving and maintaining your desired Fitness Objective is to exercise in your Ideal Heart Rate Zone. Resources on the Internet The Timex web site (is an excellent source of information to help you get more out of your Timex® Bodylink™ System purchase. Other resources to check on the Timex site include: For more information on the Timex® Bodylink™ System, including product feature listings and simulations. For releases and updates to software that work with Timex® products. For fitness and training tips using the Timex® Bodylink™ System and its Heart Rate and Speed + Distance sensors. Meet Your New Training Partner The Modes First, you might want to take a spin through the modes to familiarize yourself with the different features present in your watch. Press and release the MODE button to cycle through the watch modes in the following order: TIME OF DAY – This mode shows the current time of day and date for one of two time zones. You can also view a limited set of performance data in the lower line, when using the Bodylink™ sensors. CHRONO – This is the main “workout” mode in the watch. Here you can operate the Chronograph and monitor a full complement of performance data when using your Bodylink™ sensors. LAP DATA – You’ll spend time here when you want to review the laps taken in the Chronograph. In this mode you can view per-lap speed, pace, distance and heart rate statistics. SUMMARY – This is the mode that will enable you to view overall and aggregate performance data, such as your overall average heart rate, event time or overall average pace for example. You’ll also find a resettable “Trip Odometer” in this mode for keeping track of your distance traveled over long periods of time or across multiple workouts. TIMER – Use this mode if you need a countdown timer to time a fixed event, such as a spinning workout. Performance data displays are more limited in this mode than in the Chronograph. ALARM – Timex has provided five alarms that can be configured to sound every day, weekdays only, weekends only or one time only (think “appointment reminder”). CONFIGURE – The place to adjust settings for how the watch responds to HRM and Speed + Distance data. Features such as Heart Rate target zones, speed/pace alert settings and Chrono hands-free features are set here. TIP: Press...
Other models in this manual:Heart Rate Monitors - M850 (741.89 kb)