Specifications

54
Before you can set your %MAX, you first need to determine your maxi-
mum heart rate. You can use many methods to estimate your maximum
heart rate. The booklet Heart Zones
®
Tools For Success provides excellent
procedures and Timex recommends you use one of these methodologies.
However, if you cannot use any of the procedures described in Heart
Zones
®
Tools for Success you might consider using the following govern-
ment recommended age-based method.
Begin with the number 220 and then subtract your age. For instance,
a 35 year old would begin with 220 and subtract 35 (the person’s age),
which gives an estimated maximum heart rate of 185.
Once you know your maximum heart rate, you can set the zones
described in the table on the previous page.
Resources
Visit http://www.Timex.com/HRM for more information on Timex
®
Heart
rate Monitors, including product features.
Find electronic versions of this and other HRM instruction books at
http://www.Timex.com/Manuals including:
• Heart Zones
®
Tools for Success: Information to use your Heart Rate
Monitor in conjunction with the Heart Zones
®
fitness program, meant
to help you to increase your endurance and the strength of your heart.
Determining Your Optimal Heart Rate Zone
There are five basic heart rate target zones. Simply select a zone that
matches your percent of maximum (%MAX) heart rate based on the fitness
goal you want to achieve during a particular exercise.
% MAX Goal Benefit
50% to 60% Light exercise Maintain a healthy heart and get fit
60% to 70% Weight management Lose weight and burn fat
70% to 80% Aerobic base building Increase stamina and aerobic endurance
80% to 90% Optimal conditioning Sustain excellent fitness condition
90% to 100% Elite athletic training
Achieve superb athletic condition