User's Manual

51
How to Recognize and Set a Suitable Training
Intensity Goal for Yourself
The following table is a reference for you to set a suitable training
intensity goal for yourself at bmp1 (training heart rate). It is
calculated by age in 5-year intervals with the %HRmax formula.
• Heart rate (abbreviated as "HR") is calculated as the number of
heartbeats/ minute and expressed as "beats per minute, bpm".
• HRmax = 220 - Age
• Maximum Heart Rate (MHR), or HRmax is the highest num
ber
of heartbeats/ minute (bpm) during maximum physical exertion.
It is frequently used to calculate THR (which is a helpful index
when setting your training intensity range). The most accurate
way of measur ing MHR i s via an Ex erci se Str ess Test by a n
electrocardiogram (ECG) in a laboratory under doctors or experts
supervision. The "Age Formula" is the most common way to estimate
MHR.
• %HRmax = Ta
rget Heart Rate = percentage of exercise intensity (%)
× HRmax
• Target Heart Rate (THR), or Training Heart Rate, which is a desired
range of heart rate reached during aerobic exercise for one's
heart and lungs to receive the most benefit from a workout. You
can calculate the lower and upper limits of THR via the "%HRmax
Formula".
• User with lower physical strength is advised to exercise within the
Light Zone, and THR limit to not exceed 60%HRmax.
Light Zone
(60~70 %HRmax)
120~140
117~137
114~133
111~130
108~126
105~123
102~119
99~116
96~112
93~109
Moderate Zone
(70~80 %HRmax)
140~160
137~156
133~152
130~148
126~144
123~140
119~136
116~132
112~128
109~124
Intensive Zone
(80~90 %HRmax)
160~180
156~176
152~171
148~167
144~162
140~158
136~153
132~149
128~144
124~140
Maximum
Heart Rate
(HRmax)
200
195
190
185
180
175
170
165
160
155
Age
10~20
25
30
35
40
45
50
55
60
65~99
Training Intensity (unit : bmp)