SIGMA Nordic Watch - Manual (Page 19)

ENGLISH
2.2 TRAINING USING THE NORDIC WATCH 3.1 USEFUL KNOWLEDGE ABOUT HEART RATE FREQUENCY
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The heart rate frequency (HR) or pulse is recorded in beats
per minute.
Maximum heart rate frequency
The maximum heart rate frequency (max. HR) is the maximum
frequency currently possible with which your heart beats on total
exhaustion of your physical performance. The personal max. HR
depends on your age, sex, fitness, performance in a specific type
of sport and your personal state of health. The best way of
ascertaining your personal max. HR is a stress test.
We recommend that you have your doctor carry out this test
for you at regular intervals.
The max. HR is calculated automatically, but can also be estimated
using a mathematical formula:
Men:
210 – „half age“ – (0.11 x own weight in Kg) + 4
Women:
210 – „half age“ – (0.11 x own weight in Kg)
The correct training pulse
The training zone is the range in which the heart rate frequency
should fluctuate during effective and targeted training.
Please always be aware that these general outlines cannot
correspond to the actual situation of the sportsman or woman!
Optimum training is therefore only possible with a well qualified
trainer who knows the sportsman or woman personally.
TZ (Training Zone)
55-70% of the HR max.
Orientation: Health-targeted training with a high „fat burn-off zone“.
This zone is also referred to as the „fat burn-off zone“ as at this
intensity more fat than carbohydrate is burnt off as a percentage.
Stress in this zone can also be maintained over a long period.
This is important as the fat burn-off zone greatly increases again
after a training duration of approx. 40 minutes.