Oregon Scientific SE112 - Manual (Page 10)

GB
SMART TRAINING PROGRAM
Your VIBRA-TRAINER PRO watch is equipped with a special SMART
TRAINING PROGRAM that tracks your heart rate during exercise. This
automatically sets your personal upper and lower heart rate limits, which
are monitored as you exercise. Alternatively, you can calculate your own
heart rate limits following the instructions below:
Sex MHR Lower limit Upper limit
Men 220 – age = MHR
Women 230 – age = MHR
TRAINING ZONES
There are three training zones, as described below.
Training Zone MHR % Description
Health Maintenance 50 – 65% This is the lowest training intensity level
(50 – 65% MHR). It is good for beginners
and those who want to strengthen their
cardiovascular systems.
Aerobic Exercise 65 – 80% Increases strength and endurance. It
works within the body’s oxygen intake
capability, burns more calories, and can
be maintained for a long period of time.
Anaerobic Exercise 80 – 95% Generates speed and power. It works at
or above the body’s oxygen intake
capability, builds muscle, and cannot be
maintained for a long period of time.
The SMART TRAINING PROGRAM will guide you through from a 5-minute warm up
to the end of your exercise program. In addition to monitoring your heart rate and
alerting you whenever you fall out of the range for the selected training zone, the
Program allows you to check the calories consumed and the percentage of fat burned.
You can also check the percentage of calories consumed through burning fat.
MHR x
(upper training zone %) MHR x
(lower training zone %)
9
SE112_Eng(24/04) 5/14/03, 4:04 PM 10