Manual Oregon Scientific SE122 (page 3 of 85) (English, German, Dutch, French, Italian, Portuguese, Swedish, Spanish)

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INTRODUCTION

Thank you for selecting the Oregon ScientiﬁcTM Heart Rate

Monitor (SE122). The SE122 is a very useful sports &

ﬁtness product that can help you achieve and maintain your

optimum exercise zone by monitoring your heart rate while

exercising. The SE122 bundles a heart rate transmitter and

receiver watch complete with real-time clock, stopwatch,

and backlight functions.

KNOW YOUR DATA

To help achieve the maximum health beneﬁts from your

workout program, it is important to know your:

• Maximum heart rate (MHR) training zone

• Upper heart rate limit

• Lower heart rate limit

MHR is expressed in beats per minute. You can get your

MHR from a MHR test, or you can estimate it using the

following formula:

220 - age = MHR

There are several training zones that are relevant to a

ﬁtness program. The most popular zone range is from

50% to 80% of your maximum heart rate. This is where

you achieve cardiovascular beneﬁts, burn fat, and become

ﬁtter. When programming your watch, the lower % of the

zone you choose becomes your lower heart rate limit and

the higher % becomes the upper heart rate limit.

50%

60%

70%

80%

90%

100%

Moderate Activity

Weight Management

Aerobic Zone

Anaerobic Threshold Zone

Red Line Zone ( maximum capacity )

The upper and lower heart rate limits are calculated by

multiplying your MHR by the percentages of the selected

training zone.

For example:

A 40-year-old user training for basic health maintenance:

• His Upper Heart Rate Limit [220 - 40(age)] x 78%

• His Lower Heart Rate Limit [220 - 40(age)] x 65%

TRAINING ZONES

Always warm up before exercising and select the training

zone that best suits your physique. Exercise regularly, 20

to 30 minutes per session, three to four times a week for a

healthier cardiovascular system.

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Oregon Scientific SE122 Manual

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