Warm Up & Cool Down, 55% or less -Start every exercise with a slow and gradual warm up and
end with a slow and gradual cool down. Smoothly easing into and out of strenuous activity helps your
body prepare your metabolism and blood flow to efficiently break down fat and change over from
one intensity level to another. Going into your target zone too quickly can cause your heart rate to
increase too rapidly causing you to loose your energy too soon, strain yourself or possibly worse.
• Slowly bring your heart rate to a level just
below the lower limit of your target zone.
• Maintain heart rate at this level for 5-10 min.
The Fat Burning Zone, 55-65% -This range is recommended for those who haven’t worked out in
a long time, are trying to loose weight, those at a high risk for heart problems or if you’re just not
feeling 100% one day. It is intended for low intensity and/or long duration exercise. The lower intensity
helps you maintain your exercise for longer periods of time. When exercising for weight loss or starting
a new exercise routine, longer duration is more important and much healthier than higher intensity.
• Build up gradually to 30 to 60 min. per workout.
• Workout 3 or 4 times per week.
The Aerobic Zone, 65-85% -This range is recommended for those in good physical condition who
have been exercising on a consistent basis for an extended period of time. Exercising at this range
helps improve your fitness level and prevent injury caused from overtraining.
•Duration: 20-30 min. per workout.
•Frequency: At least 3 or 4 times per week.
The Anaerobic Zone, 85%-mHR - To be used by ultra-athletes only and never recommended
without close medical approval or supervision. This range is used only for those in extremely
good physical condition during races or training for competition. It is typically used for interval training
(or short sprints) to help improve or measure endurance levels.
Monitor Your Progress - Track yourself to determine how your overall health and fitness improves.
As your cardiovascular system improves your normal resting heart rate will decrease. It will begin to
take longer to reach your target zone and it will be easier to keep your heart rate steady during
exercise. If you notice your resting heart rate higher than normal you should take a rest from exercise
or at least workout easier that day. It may be an indication that your body has not completely recovered
from a previous extraneous workout or injury. It could also be an indication of an illness coming on,
stress, or a good reason for a check up with your doctor.
Good luck and have fun! We’ll see you at the finish line...
Operating Your Basix
Attaching Your Heart Monitor
1.) Attach the adjustable strap to one side of the transmitter. Push the round tab of the belt clip through
the back side of the attaching hole on the transmitter and twist it into place (Fig. 1). The unique angled
clip is designed to prevent the belt from slipping down your chest. It can be attached in either the up
or down position (keeping both the same). Depending on the contour of your torso, one direction may
be more comfortable than the other.
Page 6 of 10
(19 pages)
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