Timex Ironman Target Trainer HRM User Manual

HEART ZONES®TOOLS FOR SUCCESS
Sally EdwardsProfeesional Athlete, Author, and motivational speaker. 
A member of the Triathlon Hall of Fame, Sally has been
writing, racing, and motivating people for the past thirtyyears. She is the coauthor of dozens of books on health,fitness, and performance. She is the founder and head
heart of Heart Zones, an international fitness and educa
tion company whose headquarters are located in
Sacramento, California. 
About the Authors:
Alinda Perrine, O.D., MPHFitness...

Heart Zones™ Tools for Success:
The Timex®
Heart Rate Monitor
Alinda Perrine, O.D., MPH
&
Sally Edwards,MA,MBA     

Welcome to The Timex®Heart Rate Monitor Guide, the
first book in the Heart Zones
™Tools for Success series.
There is an old saying: If you have your health, you have everything. We at Heart
Zones would like to make one change: if you have a healthy heart, a happier life
will follow. This book may help you lose weight, get faster, go farther or even
help you become more attractive and sexier. But most importantly, this book
promises that by using the tools offered inside, you can achieve optimal phys...

The Timex Heart Rate Monitor allows you to measure how hard you are 
exercising. You can then take that data and develop a customized training 
program using the Heart Zones system. With these two unbeatable tools, we
guarantee you will cross new thresholds of personal fitness.
It happens every time.
Dr. Alinda Perrine
Dr. Alinda Perrine, CEO of Heart Zones Intellectual Property, LLC 
Sally Edwards
Sally Edwards, the Head Heart of Heart Zones™
© 2004 Sally Edwards and Alinda Perrine.
5
How Will Tools for...

How Your Heart Rate Monitor Works
There are two basic parts to a Heart Rate Monitor: the sensor and the receiver.
The sensor detects and records the electrical activity of your heart via pads or
electrodes located on the back of the sensor (the elastic chest strap keeps the
sensor in contact with your skin). Your heart rate data is then broadcast from
the sensor to the receiver or “heart watch” that displays the beats per minute
(bpm).
If your tool is digital, you do not need to worry about interference...

What Do the Numbers Mean?
Your Heart Rate Monitor displays the number of beats—or the number of times
that your heart contracts—per minute. If you did the exercises listed in Table 1
(see pg. 10), you saw your heart rate fluctuate based on factors such as:
• Your body position (standing, sitting, or lying down, for example)
• The type of activity that you are doing (walking, running, playing a game)
• The duration or length of time that you are moving
• The level of intensity at which you are exercising...

Why Should I Use a Heart Rate Monitor?
Of all the personal health equipment you own, the Heart Rate Monitor may be
your most valuable one because only the monitor can measure the 
intensity level of your exercise. Your heart rate is the only number that is 
essential. Why? That is because your heart rate provides a true index of your
current fitness level and a solid way to measure fitness improvement.
You can use your Heart Rate Monitor to:
• 
Assess fitness:Measure your improvement as you get in shape...

3. Watch your monitor as your heart rate increases. Write down your heart rate
at the end of the 3minute period. This is called your “final heart rate.”
4. Add your fitness factor to the “final  heart rate” number to arrive at your esti
mated maximum heart rate.
Step Test Fitness Factor
For example, if your final heart rate is 140 bpm and you are in average shape,
your estimated maximum heart rate is 185 bpm (45+140=185 bpm).
SubMax Chair Test
Again,please warm up adequately before performing the test....

Chapter 3.Introducing Heart Zones
The Heart Zones training system is different from other exercise systems
because it focuses on the intensityof your exercise — not the distance you
cover or the length of time you work out. What matters the most if you want to
recuperate from an illness, get fit, or run a marathon? You need to control your
exercise intensity. How do you know the intensity level? By using your Timex
Heart Rate Monitor.
Do you know a runner who trains steadily but never seems to get...