User's Manual

Four Great Heart W orkouts
Your body is unique, and the workout you set for yourself should accommodate your
unique fitness goals – from weight loss, to endurance, to marathon training.
Workout 1 – Heart Healthy Walk:
Walk briskly for 30 minutes every day. Use your monitor to maintain a heart rate in the
Health Zone (50-65% of MHR). This workout can be easy, stress relieving, low-impact
and healthy. The key is to do it every day.
Workout 2 – Weight Control:
To really burn off calories, keep a constant pace at the low end of the Fitness Zone
(65-80% of MHR). Briskly walk or run for 45-60 minutes daily. Remember to maintain
the Fitness Zone heart rate – at first that might mean only light walking for much of
the time. You should be breathing heavily, but still be able to maintain a conversation.
The key is to maintain low Fitness Zone heart rate for just under an hour every day.
Workout 3 – Interval Training:
Alternate between periods of brisk activity and “active rest” when you just keep the
body in motion with slow walking. Run as fast as you can for 30 seconds achieving
Performance Zone (80% + of MHR), then slow down to the Health Zone (50-65% of
MHR) for two minutes. Repeat 8 to 12 times. Interval training has proven to be an
effective way to get the same metabolic workout benefits in a shorter space of time.
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