Omron STRAPLESS HR-210 - Manual (Page 18)

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There are three training zones, as described below:
TRAINING zONE MHR% DESCRIPTION
Health Maintenance 65-78%
This is the lowest training intensity level. It
is good for beginners and those who want to
strengthen their cardiovascular systems.
Aerobic Exercise 65-85%
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 78-90%
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 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 training for basic health maintenance:
• His Upper Heart Rate Limit [220 - 40(age)] × 78%
• His Lower Heart Rate Limit [220 - 40(age)] × 65%
IMPORTANT:
Always warm up before exercise 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.
CAUTION:
Determining your individual training zone is a critical step in the process towards an
efficient and safe training program. Please consult your doctor or health professional to
help you determine exercise frequency and duration appropriate for your age, condition
and specific goals.
PHYSICAL CONdITION ANd WORKOUT