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exercise duration and frequency
Fitness experts advise that workouts should last approximately 30 to 40 minutes and be done at least 3 times a week.
monitoring heart rate to determine training intensity
Getting Started with Heart Rate Monitoring
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 ef-
fectively. (See the WEIGHT MANAGEMENT ZONE)
Exercising in the INCREASED PERFORMANCE ZONE
(Above 85% of your maximum heart rate) is only neces-
sary for competitive athletes.
DISCLAIMER
The material in this manual is for information purposes only.
The product it describes is subject to change without notice.
Neither Polar Electro Inc. or Polar Electro Oy makes any
representations or warranties with respect to this manual or,
except as stated in the warranty, with respect to the product
described herein. In no event shall either Polar Electro Inc. or
Polar Electro Oy be liable for any damages, direct or incidental,
consequential or special, arising out of or related to the use
of this manual or the products described herein.
Copyright © 1997 Polar Electro Inc.
Medical authorities use the term “target zone” to de-
scribe 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 esti-
mating 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 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 exer-
cise program, consult your doctor if you are
over 35 years of age, have not been fol-
lowing a regular exercise program, smoke,
have high blood pressure or high choles-
terol, or use a pacemaker.
TARGET RANGE CHART
Heart rate monitoring can be useful to rowers of all levels,
whether out of shape or competitive, novice or Olympian.
Monitoring your heart rate allows you to maximize the ef-
fectiveness of your training time. It helps you adjust your
effort so you can achieve the goals of each workout. For
more information, talk to a local trainer or coach, check
bookstores or call Concept2.
The following information, provided by Polar Electro,
Inc., is designed to get you started with heart rate
monitoring.
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)
Begin each workout slowly and give your body a chance
to warm up at least 5 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 5 minute cool down period.
The charts and information in this section have been reprinted
with permission from Polar Electro, Inc.
22


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