: HR102 USER'S MANUAL SECTION 1 INTRODUCTION Congratulations on your purchasing the HR102 Basic Heart Rate Monitor. The HR102 is a very useful healthcare product to help you achieve and maintain your optimum exercise zone by monitoring your heart rate in working out. The HR102 comes with a heart rate transmitter and a receiver watch complete with the functions of a real-time clock, stopwatch and back light. KNOW YOUR DATA It is important you know your maximum heart rate (MHR), training zone, upper heart rate limit and lower heart rate limit before you begin. They help you achieve the maximum health benefits out of your workout. MHR is expressed in beats per minute. You can get your MHR from a MHR test. Or you can estimate it using the following formulae: Men 220 - age = MHR Women 230 - age = MHR There are several training zones that bear specific results in your fitness program. The most popular zones range between 50% to 80% of your maximum great rate. This is where you achieve cardiovascular benefits, burn fat, and become fitter. When programming your watch, the lowest % of the zone you choose becomes your lower heart rate limit and the highest % becomes the upper heart rate limit. 1 GB GB 50% 60% 70% 80% 90% 100% Moderate Activity Weight Management Aerobic Zone Anaerobic Threshold Zone Red Line Zone ( maximum capacity ) The upper and lower heart rate limits are calculated by multiplying your MHR by the percentages of the selected training zone. For example: For a 40-year-old man to train for health maintenance, His Upper Heart Rate Limit (220 - 40) x 70% = 126 (beats per minute) His Lower Heart Rate Limit (220 - 40) x 60% = 108 (beats per minute) For a 30-year-old woman to train for aerobic exercise, Her Upper Heart Rate Limit (230 - 30) x 80% = 160 (beats per minute) Her Lower Heart Rate Limit (230 - 30) x 70% = 140 (beats per minute) TRAINING TIPS - Start slowly...