User Manual
Contents
1. 112 bpm If they wanted to lose weight then a slightly higher intensity of 60 69 MHR 114 to 131 bpm would be required If the same 30 year old is already fit and wants to improve aerobic capacity or athletic performance a higher intensity of 70 79 MHR 133 to 150 bpm is required If interval training sessions are incorporated into the training program this should be done in the anaerobic threshold zone which lies between 80 89 MHR 152 to 169 bpm 32 The F I T T Method Frequency Intensity Time Type of Exercise Frequency of exercise Exercise in the zone that you have set at least 3 5 times per week with no more than 48 hours between sessions Even on rest days gentle exercise such as leisurely walk can be beneficial Intensity of exercise Select a zone that is both within your capability and in which you can achieve consistency Studies show that people who exer cise at too high an intensity especially in the initial stages of their pro gram drop out sooner have more injuries and tend to develop a negative impression towards exercise in general If necessary start in a lower zone Time exercising Aim for 20 60 minutes of continuous exercise in your zone each session If you are unable to do 20 minutes initially gradually build up to this Type of exercise Choose activities that use large muscle groups and which are continuous Some good examples are walking swimming running aerobic dance st2. 6 feet 1 8 meters away from other heart rate monitors If the interlock is lost for any reason the watch will beep once to alert you and the heart rate will go to zero In this case you should repeat the interlock process 10 Once the interlock is established you can exercise in close proximity with other heart rate monitors safe in the knowledge that your smartLAB runner pulse watch will display only your own heart rate and not the heart rate of those around you Specifications Type smartLAB runner Heart rate accuracy 1 bpm Heart rate range 30 240 beats per minute Stopwatch resolution 0 1 sec Maximum stopwatch time 9 hrs 59 min 59 9 sec 6 Heart zone high limit value 80 240 bpm in 1 bpm increments 7 Heart zone low limit value 30 to high limit AWN value minus 5 bpm in 1 bpm increments 8 Heart rate recovery range 30 200 bpm in 1 beat increments 9 Ambient heart rate range 30 120 bpm 1 beat increments 10 Transmitter emitted frequency 122 kHz 10 11 Battery life approx 2 years when used 60 min day 12 Range up to 31 5 inches 80 cm to monitor 11 III Setup amp functions Quick start Heart rate monitoring Your smartLAB runner pulse watch has a variety of features To set these up you will need to read the instructions However if you just want to see how the heart rate feature works follow these steps e Put on the transmitter e Attach the mon
3. approxi mate maximum e If you exercise train aerobically 3 or more times a week use 205 minus half your age Example 30 year old person 220 30 190 His her maximum heart rate would be 190 beats per minute 30 Intensity of exercise If you are a beginner with the goal of improving over all fitness losing weight or reducing stress exercise in the healthy zone which is 50 59 percent of your maximum heart rate If you already exercise regularly and are aiming to lose body fat exercise in the fat burning zone which is 60 69 percent of your maximum heart rate If your goal is to improve aerobic capacity or athletic performance exercise in the aerobic zone which is 70 79 percent of your maximum heart rate Competitive athletes usually incorporate interval training sessions into their program in the anaerobic threshold zone which is usually between 80 89 percent of maximum heart rate This high intensity exercise helps train muscles to handle lactic acid It is advisable to structure these sessions However train sensibly at the upper limits Exercising regularly at a heart rate intensity that is too high does not produce additional aerobic benefits and increases the possibility of an athletic injury 31 Example Taking a 30 year old just starting on an exercise program with the aim of getting fitter would start exercising at a gentle intensity of 50 59 of maximum heart frequency MHR 50 of 190 95 bpm 59 of 190
4. by a doctor Together with him or her you can work out an indi vidual training schedule Important notice e Before your smartLAB runner pulse watch is able to display your heart rate you have to push the MODE button in any main menu for a few sec onds e If you enter the setup menu accidentally press MODE to get back to the main menu By continuously pressing the MODE button you can switch through all main menu screens e To obtain proper heart rate readings it is essential that there is sufficient moisture water between the electrodes on the transmitter and your skin Insufficient moisture can cause no reading frozen readings or erratic read ings e When using a wireless heart rate monitor near computers electric mo tors high voltage power lines televisions other heart rate monitors and mobile phones erratic readings may occur e You can wear your smartLAB runner pulse watch when swimming but do not push any of the buttons while the receiver watch is underwater Putting on the elastic transmitter Your smartLAB runner pulse watch has an elastic chest strap with inte grated transmitter that can easily be worn during your exercises To apply the belt carry out the following steps e Attach one end of the adjustable elastic strap to the transmitter Moisten the rubber electrodes of the belt with either water or saliva as shown amp N e Position the transmitter on the chest just below the breastbo
5. 5 09 2009 D40400 08 01 02_RO_125 smartLAB runner Pulse watch with integrated calorie counter User Manual A Please read this manual thoroughly before first using this device HMM Diagnostics GmbH m D 69221 Dossenheim Germany www hmm info Contents I Introduction Important notice Putting on the elastic transmitter II Your smartLAB runner Display amp functions Product description Specifications III Setup amp functions Quick start Heart rate monitoring Setting up your smartLAB runner Entering the setting loop Setting time and the calendar Setting daily alarm Setting the heart rate zone Setting the count down timer Setting heart rate recovery HRR 10 11 12 13 14 14 16 16 18 19 Setting the calorie counter Setting heart rate Alarm settings Using the stopwatch Using the countdown timer Using the SCAN function Using Time in Zone Using the calorie counter Quick set Calorie counter Ambient Heart Rate AHR Training with your smartLAB runner pulse watch IV Miscellaneous Maintenance Troubleshooting Warranty 21 23 24 25 26 27 28 29 29 30 34 35 37 I Introduction Thank you for using the smartLAB runner pulse watch with integrated calorie counter This watch will help you monitoring your personal fitness program and keep track of your measured values Before starting with your work out you should first have your health status and physical capacity checked
6. e Press SELECT to move to set age Press and release ST FWD to increase or SCAN to decrease the age setting A further pressing of SELECT takes you back to the Time of Day screen 22 Setting heart rate Your smartLAB runner pulse watch has 5 main screens 1 Time of Day 2 Stopwatch 3 Countdown Timer 4 Time in Zone 5 Calorie Counter By pressing and holding MODE in any main screen will turn on and display your heart rate The heart icon and a zero heart rate value will appear in the lower row of the display After a few seconds provided you are wearing the chest transmitter the heart icon will begin to flash followed by your current heart rate being displayed An arrow up displayed to the left of the heart icon means you are above your zone A down arrow means you are below your zone 23 A double arrow means you are within your zone To switch off the heart rate display press and hold MODE in any main screen When your smartLAB runner pulse watch does not receive a signal for 2 minutes it automatically powers off Alarm settings Hourly alarm Your smartLAB runner pulse watch will give 2 beeps on the hour Daily alarm Press MODE to move to the Time of Day screen To view the current alarm setting displayed for 2 seconds press and release ST FWD The alarm sounds for 30 seconds To silence the alarm press any button The button you press will then not perform its usual function b
7. epper and ski machines treadmills cycling and exercise bikes Feel free to include more than one activity perhaps cycle one day swim the next and do an aerobics class on the third 33 IV Miscellaneous Maintenance e Thoroughly wipe and dry your smartLAB runner pulse watch and transmitter after use e Store in a cool and dry place You can use the smartLAB plastic box for example e Do not expose to direct sunlight or temperatures above 122 degrees Fahrenheit 50 C or below 14 degrees Fahrenheit 10 C e The elastic chest strap can be washed on a 30 C cycle 34 Troubleshooting e What if the heart rate reading is erratic or totally absent 1 Make sure that the chest transmitter is sufficiently tight The transmitter should be positioned and the elastic strap tightened so that the electrodes are flat against your skin Adjust the transmitter side to side or slightly up or down until it is positioned correctly and the electrodes make good contact with your skin 2 Make sure the transmitter electrodes are sufficiently moist Moisten the electrodes with water salvia or electrode gel Accumulated sweat or dirt on the electrodes may impair electrical contact so make sure they are kept clean 3 Make sure you have heart rate switched on with a long press and hold of MODE in any main screen 35 e What if the heart rate reading becomes extremely high Electromagnetic signals from outside sources may cause abnorma
8. haracter in the lower display section Press SELECT to move to month Press ST FWD to increase SCAN to de crease the month Press SELECT to move to date Press ST FWD to increase SCAN to decrease the date 15 Setting daily alarm Press SELECT to move to daily hourly alarm Press and release ST FWD to select the alarm from either hourly chime only w daily alarm only both on both off Press SELECT to move to daily alarm hours Press and release ST FWD to increase SCAN to decrease the hours Press SELECT to move to daily alarm minutes The setting follows the same principle ST FWD to increase SCAN to decrease Setting the heart rate zone Your smartLAB runner pulse watch has a programmable target zone mak ing it easier to control the intensity of your workout Please refer to Train ing with your smartLAB runner pulse watch in this manual for your sug gested zone selection 16 A The default heart zone settings are not intended as suggested or recommended upper or lower zone values These values should be carefully adjusted according to your personal fitness level Press SELECT to move to the heart zone high setting This is indicated by a heart symbol and the arrow up symbol Press and release ST FWD to increase or SCAN to decrease the required value Press SELECT to move to the heart zone low setting This is indicated by a heart symbol and the arrow down symbol Press and release ST FWD to increa
9. hat you experi ment with values that will make the recovery time a useful number for your application It is only a comparative value with your earlier efforts and not a meaningful number itself 19 Press SELECT to move to HRR high displayed by HRR and the heart with arrow up symbol Press and release ST FWD to increase or SCAN to de crease the required value Press SELECT to move to HRR low displayed by HRR and the heart with arrow down symbol Press and release ST FWD to increase or SCAN to de crease the required value Setting the calorie counter The calorie counter shows the number of calories burnt during exercise using heart rate intensity You need to enter e your Ambient Heart Rate AHR value this is your typical heart rate at rest before starting exercise e your weight and age Note You can also use the Quick Set feature in the main calorie screen to set AHR see Operating the Calorie Counter Press SELECT to move to ambient heart rate Once set calorie expenditure will be calculated from 5 beats per minute above this figure 21 Press ST FWD to increase 120 bpm maximum or SCAN to decrease the ambient heart rate 30 bpm minimum Press SELECT to move to set weight The kilogram value will be flashing The weight range is from 20 150 kg 44 330 lbs Press and release SCAN FWD to increase or SCAN to decrease the weight Note Kg and lbs are displayed and changed at the same tim
10. itor to your wrist e Press and hold the MODE key until the heart symbol appears e After a few seconds the heart symbol will start flashing and your heart rate will appear 12 Setting up your smartLAB runner Your smartLAB runner has one setting loop which is entered from the Time of Day ToD screen Once you enter this screen press and release of SELECT takes you to the next setting in the loop and returns to the Time of Day screen The following settings can be adjusted Seconds hours minutes day of week month date alarm mode daily alarm hour daily alarm minute heart zone high limit heart zone low limit countdown timer single or auto repeat countdown timer hours minutes seconds heart rate recovery high heart rate recovery low ambient heart rate weight age after that you come back to the Time of Day screen 13 Entering the setting loop In the Time of Day screen press and hold SELECT until the seconds flash and the select icon SET appears on the display Setting time and the calendar Press and release ST FWD or SCAN to reset seconds to zero Press SELECT to move to hours Press ST FWD to increase SCAN to decrease the hours 14 Press SELECT to move to minutes Press ST FWD to increase SCAN to de crease the minutes Press SELECT to move to day of the week Press ST FWD to advance SCAN to move back the day of the week The day of the week is indicated by its c
11. lly high heart rate readings Common sources of electromagnetic signals are high voltage power lines electric motors and mobile phones Your heart rate should return to normal once you move away from the source T Watch batteries and chest strap must be disposed of according to local regulations 36 Warranty HMM Diagnostics GmbH products need to fulfill high quality requirements Because of this reason HMM Diagnostics GmbH gives a 2 year warranty by purchasing this smartLAB product You can even extend the warranty from 2 to 5 years without extra pay when you register your product Please use the warranty card included in your product set Wear parts batteries etc are excluded from warranty 37 Manufacturer HMM Diagnostics GmbH Ca Friedrichstr 89 hm D 69221 Dossenheim Germany non mail info hmm info v hr www hmm info Weitere Informationen zu den smartLAB Produkten More information on our smartLAB products www smartlab org
12. ne as you actually workout If you go above or below your zone the timer will stop until you are back in your zone To activate the Time in zone function press MODE until the TiZ icon ap pears 28 Using the calorie counter Press MODE until the Cal icon appears The calorie counter starts auto matically once heart rate is turned on To reset calories to zero press and hold ST FWD until the display shows zero Note If you just want the calories for your actual workout reset just as you begin the session Quick set Calorie counter Ambient Heart Rate AHR Your smartLAB runner pulse watch has a quick set feature allowing you to set your AHR quickly just before you begin your workout Calories will be counted from 5 bpm above this value You need to be wearing the transmit ter and monitor and have heart rate switched on Move to the Cal main screen Press and hold SCAN to set the current displayed heart rate as your AHR 29 Note If your heart rate is above 120 bpm your smartLAB runner will de fault to the setting already stored Training with your smartLAB runner pulse watch Exercising at the right heart rate intensity is key to meeting your fitness and performance goals The first step is to find out your maximum heart rate MHR Using a formula based on age or taking a sport specific exer cise assessment does this The formulas e Sedentary individuals use 220 minus your age to calculate your
13. ne with the smartLAB runner logo the right way up e Press the elastic strap around your chest and attach it to the other end of the transmitter e Adjust the strap to give a close but comfortable fit II Your smartLAB runner Display amp functions SELECT selecting menu items ST FWD increase unit SCAN REV display Interlock Code decrease unit analysis functions MODE main menu selection Set contents 1 smartLAB runner pulse watch 1 elastic fabric chest strap with transmitter 1 User manual 1 smartLAB plastic box 1 CR 2025 battery 1 CR 2025 1 CR 2032 battery Product description To deliver reliably coded heart rate information your smartLAB runner pulse watch utilizes a safe 122 kHz low frequency So all you have to con centrate on is getting the most from your exercise Each time you put on your chest transmitter and then press the MODE key until the heart symbol appears a code is randomly selected and transmit ted to the smartLAB runner watch receiver Thereafter the watch will lock on to this code plus the transmission interval to create an interlock The code combined with the precise transmission interval results in the unique interlocking pairing between the chest transmitter and the watch The interlock code can be displayed by pressing and holding down the SCAN REV key until the word CODE and a number appears on the screen During the interlock process you should be at least
14. rate activated When the time has counted down to zero an audible alarm sounds for 10 seconds To start the countdown timer press and release ST FWD To stop the countdown timer press and release ST FWD To reset the countdown press and hold ST FWD when the timer is not run ning 26 Note Maximum stopwatch time is 9 hours 59 minutes 59 9 seconds Using the SCAN function Your smartLAB runner pulse watch has a variety of different scan modi that help you analyzing the measured values You can choose between the fol lowing SCAN modi Current session scan When heart rate is on press and release SCAN in any main screen This will start a scan through the maximum average and mini mum heart rates 3 seconds for each since heart rate was switched on By pressing SCAN during the scan you get back to the main screen you were in Previous session scan In any main screen a press and release of SCAN starts a single scan through maximum average and minimum heart rate for the previous session This is stored in memory and cleared automatically when heart rate is next switched on 27 Using Time in Zone With the Time in Zone function you can control how long you were in the optimal heart rate range see also the chapter Setting heart range in this manual Typically exercise programs comprise a warm up workout for a specified time in a zone and cool down The TiZ feature can be used to show the time in your zo
15. se or SCAN to decrease the required value Note There is always a 5 beat per minute difference between the high and low limit 17 Setting the count down timer Press SELECT to move to the count down timer The repeat icon 2 arrows as a circle will be flashing around TMR The countdown timer counts down from up to 10 hours You can now set it so that it automatically resets and continues counting down repeatedly or times a single event Press ST FWD or SCAN to select repeat both the repeat and TMR icon will be displayed Press ST FWD or SCAN to select single countdown just the TMR icon will be displayed Note The maximum countdown time that can be set is 9 hours 59 minutes 59 seconds 18 Press SELECT to move to countdown timer hours Press and release ST FWD to increase SCAN to decrease the hours Press SELECT to move to the minutes setting as explained before and again SELECT to finally set the countdown timer seconds setting as ex plained before A further press of SELECT takes you back to the Time of Day screen Setting heart rate recovery HRR Note Your smartLAB runner pulse watch automatically measures your heart rate recovery HRR HRR refers to the time it takes for your heart rate to drop from the preset high to the preset low recovery limit after you have finished your workout In general as your recovery time decreases your fitness level is improving However it is recommended t
16. ut silence the alarm Out of Zone alarm The out of zone alarm will sound in rhythm with your heart rate when you go above or below the zone limits 24 Note To turn on this alarm heart rate must be on Press and hold SELECT An alarm icon will appear To turn off the alarm press and hold SELECT until the icon disappears Heart rate recovery alarm Your smartLAB runner pulse watch automatically records the amount of time it takes your heart to drop from a pre set upper limit to a pre set lower limit Timing begins automatically when your heart rate passes through the upper limit and continues until your heart rate drops below the lower limit When timing stops the Heart rate recovery alarm gives four continuous beeps whenever a heart rate recovery is com pleted This alarm cannot be switched off Note To view the heart rate recovery time move to the Time in zone main screen and press ST FWD Using the stopwatch The stopwatch of your smartLAB runner can be used with or without heart rate activated and is operated in the same way for either modus 25 To start the stopwatch press and release ST FWD To stop the stopwatch press and release ST FWD To reset the stopwatch press and hold ST FWD when the stopwatch is not running Note Maximum stopwatch time is 9 hours 59 minutes 59 9 seconds Using the countdown timer The countdown timer of your smartLAB runner pulse watch can be used with or without heart
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