Bedienungsanleitung Concept2 Model C (Seite 22 von 38) (Englisch)

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exercise duration and frequency

Fitness experts advise that workouts should last approximately 30 to 40 minutes and be done at least 3 times a week.

monitoring heart rate to determine training intensity

Getting Started with Heart Rate Monitoring

When you begin your exercise program, try to stay at

the lower end of your target zone. As your ﬁtness level

improves, vary your exercise duration and intensity.

Choose your target zone according to your personal

ﬁtness goals. If your goal is weight management, high

intensity, hard exercise is not necessary to burn fat ef-

fectively. (See the WEIGHT MANAGEMENT ZONE)

Exercising in the INCREASED PERFORMANCE ZONE

(Above 85% of your maximum heart rate) is only neces-

sary for competitive athletes.

DISCLAIMER

The material in this manual is for information purposes only.

The product it describes is subject to change without notice.

Neither Polar Electro Inc. or Polar Electro Oy makes any

representations or warranties with respect to this manual or,

except as stated in the warranty, with respect to the product

described herein. In no event shall either Polar Electro Inc. or

Polar Electro Oy be liable for any damages, direct or incidental,

consequential or special, arising out of or related to the use

of this manual or the products described herein.

Medical authorities use the term “target zone” to de-

scribe the amount of physical activity which is enough to

achieve ﬁtness but not too much to exceed safe limits.

This target zone is the level of activity which produces a

heart rate of from 70–85% of the maximum attainable

heart rate during all-out effort. (A rough formula for esti-

mating your maximum heart rate is to subtract your age

from 220.) Put in simple terms, your own heart rate can

be used as a “speedometer” that tells you how much

exercise your body needs for optimal physical ﬁtness.

The following Target Range Chart is based on averages

and can only be used as a guideline. For more accurate

information, consult your doctor.

Note: Before beginning any type of exer-

cise program, consult your doctor if you are

over 35 years of age, have not been fol-

lowing a regular exercise program, smoke,

have high blood pressure or high choles-

terol, or use a pacemaker.

TARGET RANGE CHART

Heart rate monitoring can be useful to rowers of all levels,

whether out of shape or competitive, novice or Olympian.

Monitoring your heart rate allows you to maximize the ef-

fectiveness of your training time. It helps you adjust your

effort so you can achieve the goals of each workout. For

more information, talk to a local trainer or coach, check

bookstores or call Concept2.

The following information, provided by Polar Electro,

Inc., is designed to get you started with heart rate

monitoring.

Your workouts should be spread throughout the week to

let your body recover properly. Polar heart rate monitors

guide you through your workout giving you continuous

ECG-accurate heart rate readings.

TARGET ZONE EXERCISE PATTERN (40 year old)

Begin each workout slowly and give your body a chance

to warm up at least 5 minutes below your target zone.

Gradually increase the intensity of your exercise until you

are in your target zone. Remain in your target zone for

20 to 30 minutes. Gradually reduce the intensity of your

exercise and let your heart rate fall below your target

zone with a 5 minute cool down period.

The charts and information in this section have been reprinted

with permission from Polar Electro, Inc.

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Concept2 Model C Seite 22

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