Timex Ironman Target Trainer HRM User Manual

Look at Chart 1 again. Each zone reflects units of ten percent of your 
maximum heart rate. For example, if your maximum heart beats per minute is
200 then your range of beats per zone is 20. In this example, Zone One is the
lowest range: 100 to 120 bpm. Zone Two is 120 to 140 bpm, and so on. The floor
of Zone One is 100 bpm. The ceiling of Zone One is 120 bpm.
Note that the lower the maximum heart rate, the fewer the number of beats
per zone. Conversely, the higher the maximum heart rate , the more...

Zone Four is the Threshold Zone, indicating a tougher place to workout. Working
in this zone a couple of days per week will help improve your fitness level and
get faster. Too much work in Zone Four can cause overtraining. Lots of calories
burned and you must eat to replace carbohydrates.
Zone Five is the highest percentage of maximum heart beats. It is a high, hot,
hard zone with the highest number of calories burned. As you get very fit, Zone
Five will help improve your performance, but you should not...

Chapter 4.The Heart Zones Points System
The Heart Zones Points system developed by Sally Edwards is a way to keep
track of your exercise based on your fitness goals. For example, do you want to
maintain your current weight? Then you need to work out to the tune of 700
1,000 points per week. Are you just starting an exercise program? You’re look
ing at 300500 points per week. Getting ready for a Triathlon? 1,500 to 2,500 or
even more points per week.In this chapter, you are going to learn how to exer
cise...

is that you are training with a plan and using a Timex Heart Rate Monitor — your
new training partner.
Training Load Rules
The following rules should provide a little thrust to your training program.
• 
Make Exercise a Habit:Make daily exercise a regular habit and add up your  
points! If your points fall below 300,add another work out to your week or   
increase your movement time for each workout.
• 
Ten Percent Limit:Increase your training load by no more than ten 
percent per week.
• 
Rate Not...

Look at the previous printout from the Data Recorder The graph is called a
“heart rate profile.” It provides you with an “ataglance” review of your heart
rates during the session.
If you want to get the most out of your heart rate monitor, then use it to man
age your training. It is much more than a speedometer that measures how fast
your heart is beating; rather, it is a management tool. We know that we can best
manage what we can monitor and measure. And, now, with your Timex heart
rate monitor, you...

COLOR CHART AVAILABLE AT WWW.HEARTZONES.COM
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CHART 2Chapter 5.Putting It All Together: The Heart Zones
Training Program
Whatever your age, level of fitness, or gender, it takes a lot of heart, inspiration
and confidence, to achieve your best health and happiest times. We have talked
about physical fitness, but there are two other vital components to the pro
gram: metabolic and emotional fitness. Your heart and your Timex heart rate
monitor are the link to all three.
Emotional Fitness Training...

Take Care
Your heart is an incredible muscle that never stops working, pumping oxygen
and nutrients to every single cell in your mind and body every second of your
life.
We urge you to take good care of your heart. In return, it will take good care of
you.The best way we know to care for your heart is to use your Tools for
Success, the Heart Zones training program and your Timex Heart Rate Monitor.
Use them together for a healthier heart and happier life.
Life is ticking.
™
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Heart Zones Training...

Disclaimer*
As with any program designed to improve your health, one should comply with
current medical opinion. The American College of Sports Medicine and the
American Heart Association advise that before beginning an exercise program
a person should undergo a screening process to help minimize the risk of unfa
vorable side effects of exercise. At a minimum, any positive response to the
questions in the Physical Activity Readiness Questionnaire (PARQ) below indi
cates you should consult your physician...

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Heart Zones™
Heart Zones Training is the best training system available for any person who
wants to become physically, metabolically, and emotionally fit. Heart Zones is a
training and education company that develops programs for people using fit
ness technology to help manage their health, fitness, and sports success.
Heart Zones Products and Services:
• More than a dozen books on using a heart rate monitor
• 100+ seminars, workshops, inservice training, certifications,
conferences per...