Fitness Trainer - Pdfstream.manualsonline.com
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1. the target HR zone and personal data the watch can monitor how well you do The watch will send out visual and audible alerts if you are pushing yourself too hard or need to put more effort in For details of HR zones refer to Understanding heart rate section in this manual If alert has been enabled and heart rate zone has been set ICON BEEP S at ABOVE ZONE You have gone above your upper HR limit 2 EE BELOW ZONE You have gone below your lower HR limit Remember these alerts are based on a calculation of your maximum heart rate and the HR zone you selected As such itis an estimation and is only for guidance If you feel you are working too hard most likely you are Adjust the HR zone to one that works for you DESCRIPTION UNDERSTANDING HEART RATE Heart rate is an indicator of the intensity of the exercise on your body Itis a useful tool for determining how effective a work out is This watch uses an estimation of your maximum heart rate 220 age MHR to arrive at 5 HR zone settings specific to you ilis e Comesponding Description benefit derived Examples settings watch setting For beginners and those with health 50 60 problems Gets body used to exercise Brisk walking Fat and improves health burning Improves heart s ability to deliver Jogging easy 61 70 cycling oxygen Calories burned mostly from stored body fat Increases endurance and muscle strength Breathing is2. faster and deeper promoting proper circulation of oxygenated blood Running aerobic dance jumping rope Aerobic 71 80 Builds muscle and enhances speed icvele Boi Weight lifting 81 90 power and performance evels Body science requires more oxygen than it can machine provide l Anaerobic i A tae Tana aa For athletes Vigorous training usually 91 100 done in short bursts to enhance power Sprinting and performance May increase chance of injury and soreness The upper and lower heart rate limits are calculated by multiplying your maximum heart rate MHR by the percentages It is important to pace yourself especially if you haven t exercised for a while Start off slow aiming for the lowest range 50 60 As you become more comfortable challenge yourself by increasing in speed and duration To benefit most from your work out determine your fitness goal and exercise at a proper intensity The most common zone range is from 50 to 80 of your maximum heart rate This is where you achieve cardiovascular benefits burn fat and become more fit Remember if you rush in too quickly and push your body too hard before it s ready it can be counterproductive You can hurt your muscles tendons and may even result in injury and be a real step back from your goal IMPORTANT Always warm up before exercise and select the HR zone setting that best suits your physique Exercise regularly 20 to 30 minutes per s
3. rate reading within 10 seconds or if any unusual condition occurs during heart rate reading e moisten your fingertip e make sure your fingertip is warm and steady e do not press too hard on the metallic bezel e make sure the metallic bezel and the back of your watch are clean NOTE e Heart rate measurement cannot be activated if keypad is locked or battery power is low e Clean the watch with a soft dry cloth e The metallic bezel is very sensitive Accidentally touching it will trigger heart rate measurement Hence to prevent from accidentally activating heart rate measurement you can select to lock the keypad Alternatively press any button to exit TIP You can view the time while exercising Press MODE to view time If you need to take a break during exercise press ST SP When ready press ST SP to resume exercise To stop exercise and save data Press ST SP to pause then press MODE After a long pause the watch will time out and automatically save the data UNDERSTANDING THE DISPLAYS To view total calories burned since last reset tap on lens when screen shows default time display Tap To toggle between displays during exercise tap on lens TIP if tap on lens has been enabled refer to Setting mode section the below 2 screens will automatically toggle Exercise time Calories burned kcal This watch enables you to select a target HR zone according to your fitness goals By setting
4. LEVEL DESCRIPTION BEG Beginner You do not usually participate in programmed recreation sports or exercise Intermediate You are engaged in modest physical activity such as INT golfing horseback riding table tennis calisthenics bowling weight lifting or gymnastics 2 3 times a week totaling 1 hour per week Athelete You actively and regularly participate in heavy physical exercise ATH such as running jogging swimming cycling or skipping rope or engage in vigorous aerobic exercise such as tennis basketball or handball NOTE You must enter the fitness level to calculate the calories burned TIP The watch generates calculations based on the inputted data to show the calories burned and the period exercised at the chosen intensity target HR zone range to help you track your progress over time As you progress update weight and fitness level to help the watch give you an up to date reflection of your physical condition SETTING MODE After setting your user profile the USER screen below will be shown You can continue with the other settings by pressing ST SP repeatedly see step 2 below However if the user profile was set for the first time or after battery reset the watch will automatically return to the default time display Start with step 1 1 Press MODE repeatedly to select SET TIME will be displayed shortly after 2 Press ST SP to toggle between settings ST SP 3 Ta
5. OreGon SCIENTIFIC Fitness Trainer MODEL SE332 R GAIAM CONTROL BUTTONS LCD DISPLAY X key tone deactivated Time heart rate measurements mode banners exercise time data p low battery indicator key press prompt press MODE 0 keypad locked key press prompt press ST SP Key press prompt Tap on lens TAP enter sub setting mode TAP amp confirm setting Soa eS S A EL LOCK Activate backlight lock unlock keypad B MODE toggle between modes exit current display and return to previous screen initiate search for HR signal decrease value of the setting toggle setting options C Tap on lens enter setting mode confirm setting toggle through displays D Bezel touch to measure heart rate E ST SP start stop stopwatch increase value of the setting toggle setting options STARTING YOUR WATCH FIRST TIME Press and hold any key to activate the LCD screen The watch will prompt you to set your user profile Go directly to Set user profile section step 4 IMPORTANT e To ensure accurate calculations with your exercise you are strongly encouraged to set the watch and user profiles before exercising e Remember to set the profiles after every battery replacement or reset NOTE When the watch is left idle for 30 seconds during set up it will automatically exit the setting mode and display the time NAVIGATING THROUGH THE OPTIONS The watch has been designed wit
6. ession three to four times a week for a healthier cardiovascular system WARNING Determining a suitable exercise intensity is a critical step in the process towards an efficient and safe training program Please consult your doctor or health professional to help you determine exercise frequency and duration appropriate for your age condition and specific goals MEMORY 1 Press MODE repeatedly to select MEM After 2 seconds display will show the time and date of the most recent exercise session recorded or NO RECORD if there is no data 2 Press ST SP to navigate to desired record 3 Tap on lens to toggle through the displays related to selected exercise session Total time taken for entire exercise Maximum heart rate Average heart rate Total calories burned kcal To return to previous screen at any time Press MODE This watch can contain data for up to 99 exercise sessions Individual memory cannot be selected and deleted The watch only allows for all data to be deleted To delete memory 1 Press MODE repeatedly to select MEM 2 Press ST SP repeatedly until DELETE will be displayed 3 Press MODE to confirm DONE indicates the record has been cleared ST SP MODE When starting an exercise and memory is full FULL will be displayed followed by DELETE e Press MODE to delete all records OR e Press ST SP to ignore and start an exercise with
7. h prompts to guide you through the settings and displays The tap on lens feature allows you to toggle through real time fitness data while you are exercising review stored data of an entire work out session memory mode as well as navigate through the settings setting mode To use the tap on lens Simply tap on the lens There are 4 modes Press MODE to toggle through the different modes MODE BANNER MAIN DISPLAY Time Default display Exercise Memory Set up SET USER PROFILE When prompted to set user profile after starting the watch for the first time the screen below will be shown Go directly to step 4 For normal setting procedure 1 Press MODE repeatedly to select SET TIME will be displayed shortly after 2 Press ST SP repeatedly to navigate to USER Tap on lens to enter user profile setting options 4 Set user profile according to the following order gender age weight unit weight height unit height fitness level by pressing the following buttons e ST SP to increase value or toggle options e MODE to decrease value or toggle options e Tap on lens to confirm DONE indicates user profile setting has been completed This is only shown when setting the watch for the first time or after battery reset wo The fitness level is based on your own self assessment of how fit you are depending on the amount of exercise you regularly perform FITNESS
8. ientific com about international as ZN Si CMY Eh CE 2 Rons 2010 Oregon Scientific All rights reserved 300102665 00001 10
9. od of time e When replacing batteries use new batteries as specified in this user manual e The product is a precision instrument Never attempt to take this device apart Contact the retailer or our customer service department if the product requires servicing e Do not touch the exposed electronic circuitry as there is a danger of electric shock e Check all major functions if the device has not been used for a long time Maintain regular internal testing and cleaning of your device Have your watch serviced by an approved service center annually e When disposing of this product ensure it is collected separately for special treatment and not as normal household waste e Due to printing limitations the displays shown in this manual may differ from the actual display e The contents of this manual may not be reproduced without the permission of the manufacturer NOTE The technical specifications for this product and the contents of the user manual are subject to change without notice NOTE Features and accessories will not be available in all countries For more information please contact your local retailer ABOUT OREGON SCIENTIFIC Visit our website www oregonscientific com to learn more about Oregon Scientific products If you re in the US and would like to contact our Customer Care department directly please visit www2 oregonscientific com service support as For international inquiries pleasve visit www2 oregonsc
10. one 50 60 61 70 71 80 81 90 91 100 99 records 0 to 9 999 kcal Maximum memory Calorie range POWER Watch 1 x CR2032 3V lithium battery OPERATING ENVIRONMENT Operating temperature 32 F to 104 F Storage temperature 4 F to 140 F PRECAUTIONS To ensure you use your product correctly and safely read these warnings and the entire user manual before using the product e Where there is excess electrostatic discharge the heart rate signal search may be accidentally triggered Press any button to exit e Use a soft slightly moistened cloth Do not use abrasive or corrosive cleaning agents as these may cause damage Use luke warm water and mild soap to clean the watch and chest belt thoroughly after each training session Never use the products in hot water or store them when wet e Do not bend or stretch the transmitter part of the chest belt e Do not subject the product to excessive force shock dust temperature changes or humidity Never expose the product to direct sunlight for extended periods Such treatment may result in malfunction e Do not tamper with the internal components Doing so will terminate the product warranty and may cause damage The main unit contains no user serviceable parts e Do not scratch hard objects against the LCD display as this may cause damage e Take precautions when handling all battery types e Remove the batteries whenever you are planning to store the product for a long peri
11. out recording data for it OTHER OPERATIONS AND SETTINGS Press EL LOCK Press any key to extend backlight for another 3 seconds NOTE The backlight function will not operate if a is displayed When time is displayed press ST SP to activate deactivate beep tone X indicates beep tone is deactivated If the battery power of your watch is low the watch will display p To replace watch battery 1 Usea coin to open the battery compartment lid by turning it anticlockwise 2 Remove the old battery and insert a new CR2032 3V lithium battery 3 Secure the lid by turning the coin clockwise IMPORTANT Remember to set the profiles after every battery replacement or reset Press and hold EL LOCK to lock or unlock keypad O indicates keypad is locked WATER RESISTANCE The SE332 is water resistant up to 50 meters 164 feet 64666464666 ge ji Q A Jx RAIN SHOWERING SPLASHES WARM SWIMMING DEEP WATER COOL WATER SHALLOW SURFING DIVING ONLY WATER WATER SPORTS NO e Ensure the buttons and battery compartment are secured and intact before exposing the watch to excessive water e Avoid pressing the buttons while in the water or during heavy rainstorms as this may cause water to enter the watch leading to malfunction SPECIFICATIONS CLOCK Time format 12 24 hour format with hour minute Date format DD MM YY or MM DD YY Year range 2010 2059 TRAINING Target heart rate z
12. p on lens to enter into individual setting 4 Start setting the selected option by pressing the following buttons e ST SP to increase value or toggle options e MODE to decrease value or toggle options e Tap on lens to confirm 5 Repeat steps 2 4 for all settings Settings Setting options Press ST SP or MODE and Tap to confirm Hour format TIME Hour minute Display format day month or month day Year DALE Month Day Gender Age Weight unit USER Weight Height unit Height Activity level On Off HR Zone range On Off Enable display to auto toggle during exercise HR ZONE TOGGLE For further details please refer to the Understanding Heart Rate section in this manual START EXERCISING 1 Press MODE to select EXE MODE the stopwatch screen will be gt displayed shortly after 2 Place finger on metal bezel for a few seconds to measure heart rate will flash to indicate watch is detecting a heart rate reading A number with bpm indicates measurement has been successful and recorded 3 Press ST SP to start stopwatch IMPORTANT To record calories burned heart rate must be recorded TIP If using only stopwatch function skip step 2 above NOTE The more frequent you measure your heart rate during the exercise the more accurate it will be To record HR at any time except in setting mode place finger on metal bezel for a few seconds If you cannot get your heart
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