SIGMA Fit Watch - Manual (Page 23)

2.2 TRAINING USING THE FIT WATCH 3.1 USEFUL KNOWLEDGGE ABOUT HEART RATE
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You can determine your personal fitness level
using Fit Watch.
You can check your training progress regularly.
FITNESS-TEST
(FIT)
Press YES to retrieve FIT TEST.
Warm up loosely for 5 minutes.
Walk for 1.6 km. This distance corresponds to
four laps of a stadium. After walking for 1.6km
press
END .
The result of your fitness test is displayed.
Exit the menu by pressing EXIT .
Press the START key to begin the fitness test.
Heart rate (HR) or pulse is recorded in beats per minute.
Maximum heart rate
Maximum heart rate (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 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.
HZ (Health Zone) – Health: 55 – 70% of max. HR
Orientation:
Wellness for beginners or returners
This zone is also referred to as the “fat burn-off zone” in which
the body’s aerobic metabolism is trained, i.e. in the muscles fats
and carbohydrates are burned or turned into energy.
FZ (Fitness Zone) – Fitness: 70 – 80% of max. HR
Orientation:
Fitness for advanced trainers .
In the fitness zone you are already training significantly more
intensively. Energy is chiefly drawn from the burning of
carbobhydrates.
PZ (Power Zone) – Performance: 80 – 100% of max. HR
Orientation: Training for performance-orientated
sportsmen and
women .
Training in the performance zone is very intensive and should only
be undertaken by trained sportsmen and women.
bOFF YES
130
FIT-TEST
EXIT
130
WARM UP
4:59
EXIT END
130
WALK (KM)
1.6
EXIT
130
INDEX
55
EXIT START
130
FIT-TEST
ENGLISH