Calculate your upper and lower heart rate limit using this formula: Men: 220 – age = MHR Women: 230 – age = MHR Multiply your MHR by the percentages of the selected training zone. There are three training zones that are related to your MHR: • Health Maintenance Zone (70% – 60%) — The lowest training intensity. For beginners and those who want to strengthen their cardiovascular system. • Aerobic Exercise Zone (80% – 70%) — Increases strength and endurance. It works within the body’s oxygen intake

Monitoring blood pressure at home provides you an important and convenient way of managing your health. Keeping track of your blood pressure also helps your doctor diagnose and offer the right medication for you. What Is Normal Blood Pressure? Based on World Health Organization classifications: Normal within 130/ 85 mmHg High over 130/ 85 mmHg but below 139/ 89 mmHg Hypertension over 139/ 89 mmHg Variations in Blood Pressure Blood pressure varies by many factors, such as physical condition, weig

2. Insert the plug at the end of the tube into the jack on the left side of the monitor. 3. Sit upright on the chair, and with your palm face up, thread the cuff through your arm until it reaches your biceps, just above your elbow. 4. Adjust the cuff so the inflation tube is on the top of your arm as shown. Leave the cuff’s bottom edge about 0.8 to 1.2 inches ( 2 – 3 cm) above the crease of your elbow. 5. Fasten the cuff snugly, leaving at least a finger’s room in between the cuff and your arm.