concept 2 Model C Perakitan, Pemasangan Dan Penggunaan - Halaman 6
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monitoring heart rate to determine training intensity
Medical authorities use the term "target zone" to describe the amount of physical activity which is enough to
achieve fitness but not too much to exceed safe limits. This target zone is the level of activity which produces
a heart rate of from 70-85% of the maximum attainable heart rate during all-out effort. (A rough formula for
estimating your maximum heart rate is to subtract your age from 220.) Put in simple terms, your own heart
rate can be used as a "speedometer" that tells you how much exercise your body needs for optimal physical
fitness.
The following Target Range Chart, provided by Polar Electro, Inc., is based on averages and can only be used as
a guideline. For more accurate information, consult your doctor.
Note: Before beginning any type of exercise program, consult your doctor if you are over 35 years of age, have
not been following a regular exercise program, smoke, have high blood pressure or high cholesterol, or use a
pacemaker.
TARGET RANGE CHART
When you begin your exercise program, try to stay at
the lower end of your target zone. As your fitness level
improves, vary your exercise duration and intensity.
Choose your target zone according to your personal fitness
goals. If your goal is weight management, high intensity, hard
exercise is not necessary to burn fat effectively. (See the
WEIGHT MANAGEMENT ZONE)
Exercising in the INCREASED performance ZONE (above
85% of your maximum heart rate) is only necessary for
competitive athletes.
exercise duration and frequency
Fitness experts advise that workouts should last approximately 30 to 40 minutes and be done at least three
times a week. Your workouts should be spread throughout the week to let your body recover properly. Polar
heart rate monitors guide you through your workout giving you continuous ECG-accurate heart rate readings.
TARGET ZONE EXERCISE PATTERN
(40-year-old person)
Begin each workout slowly and give your body a chance
to warm up at least five minutes below your target zone.
Gradually increase the intensity of your exercise until you
are in your target zone. Remain in your target zone for 20 to
30 minutes. Gradually reduce the intensity of your exercise
and let your heart rate fall below your target zone with a five
minute cool down period.
DISCLAIMER
• The material in this manual is for information purposes only. The products it describes are subject to
change without prior notice, due to the manufacturer's continuous development program.
• Polar Electro Inc./Polar Electro Oy makes no representations or warranties with respect to this manual or
with respect to the product described herein.
• Polar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct,
indirect or incidental, consequential or special, arising out of, or related to the use of this material or the
products described herein.
Copyright © 2005 Polar Electro Inc.
The charts and information in this section have been reprinted with permission from Polar Electro, Inc.
1207
200
180
160
140
120
100
80
20
25
182
155
TARGET ZONE
130
120
FAT BURNING ZONE
100
Resting
Warm Up
5–10 min.
Start Exercise
6
30
35
40
45
50
55
Age
Max
85% maximum
55% maximum
Target Zone Exercise
Cool
20–30 min.
Down
5–10 min
60
65
Resting