User Guide

4
GETTING STARTED
WHAT IS YOUR OPTIMAL HEART RATE?
Your fitness goals determine what your optimal heart rate should be; the heart rate zone you want to target
for burning fat is different from the zone you should target for endurance training.
Use the charts below to estimate your optimal heart rate zone based on your gender, age, and goals. Working
outattheAerobicBaselevelofintensity(inthemiddleofthecharts)willhelpyouburnfatandbuildaerobic
endurance. However, you can also use the Health Touch
™
Plus watch to tailor your target heart rate zone for
more specific values appropriate to your current fitness level and your fitness goals.
EnterthelesservalueinZONE-LOandthegreatervalueinZONE-HIwhensettingyourpersonaldata.See
SETTINGYOURPERSONALDATA.
NOTE:Valuesonthesechartsarebasedonapercentageofyourmaximumheartrate(MHR).Consultyour
doctor before beginning an exercise program and to confirm the heart rate zone that is right for you.
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
103 123
100 120
98 117
95 114
93 111
90 108
88 105
85 102
83 99
80 96
78 93
75 90
73 87
70 84
68 81
65 78
63 75
60 72
123 144
120 140
117 137
114 133
111 130
108 126
105 123
102 119
99 116
96 112
93 109
90 105
87 102
84 98
81 95
78 91
75 88
72 84
144 164
140 160
137 156
133 152
130 148
126 144
123 140
119 136
116 132
112 128
109 124
105 120
102 116
98 112
95 108
91 104
88 100
84 96
164 185
160 180
156 176
152 171
148 167
144 162
140 158
136 153
132 149
128 144
124 140
120 135
116 131
112 126
108 122
104 117
100 113
96 108
185 205
180 200
176 195
171 190
167 185
162 180
158 175
153 170
149 165
144 160
140 155
135 150
131 145
126 140
122 135
117 130
113 125
108 120
Age
Light Exercise
Maintain a healthy
heart and get fit
50-60% MHR
Aerobic Base
Increase stamina and
aerobic endurance
70-80% MHR
Optimal Conditioning
Sustain excellent
fitness condition
80-90% MHR
Elite Athletic Training
Achieve superb
athletic condition
90-100% MHR
Weight Management
Lose weight and
burn fat
60-70% MHR
Note: MHR is calculated as (220-Age), in Beats per Minute (BPM), for men
MEN
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
106 127
103 124
101 121
98 118
96 115
93 112
91 109
88 106
86 103
83 100
81 97
78 94
76 91
73 88
68 81
65 78
63 75
60 72
127 148
124 144
121 141
118 137
117 134
112 130
109 127
106 123
103 120
100 116
97 113
94 109
91 106
88 102
81 95
78 91
75 88
72 84
148 169
144 165
141 161
137 157
134 153
130 149
127 145
123 141
120 137
116 133
113 129
109 125
106 121
102 117
95 108
91 104
88 100
84 96
169 190
165 185
161 181
157 176
153 172
149 167
145 163
141 158
137 154
133 149
129 145
125 140
121 136
117 131
108 122
104 117
100 113
96 108
190 211
185 206
181 201
176 196
172 191
167 186
163 181
158 176
154 171
149 166
145 161
140 156
136 151
131 146
122 135
117 130
113 125
108 120
Age
Light Exercise
Maintain a healthy
heart and get fit
50-60% MHR
Aerobic Base
Increase stamina and
aerobic endurance
70-80% MHR
Optimal Conditioning
Sustain excellent
fitness condition
80-90% MHR
Elite Athletic Training
Achieve superb
athletic condition
90-100% MHR
Weight Management
Lose weight and
burn fat
60-70% MHR
Note: MHR is calculated as (226-Age), in Beats per Minute (BPM), for women
WOMEN