Heart Rate Monitor
Contents
1. this quota a person can have fruit or vegetables that are Fresh Frozen Canned Dried Juiced A glass of fruit juice counts towards your 5 a day target but it only counts as one portion however much is drunk in a day It is recommended that a person eats a wide variety of fruit and vegetables and tries to avoid adding fat or rich sauces to vegetables or adding sugar or syrup to fruit Milk and Dairy foods This group includes e Milk e Cheese e Yoghurt and fromage frais Eggs Use semi skimmed or skimmed milk Choose lower fat versions whenever possible This means low fat cheeses and low fat or diet yoghurts and fromage frais This group does not include butter or cream which are included under the section for fats P 19 Diet amp Lifestyle Information Meat fish and alternatives This food group includes Red meat Poultry e Fish Pulses Beans Nuts Seeds Soya products Vegetable protein foods such as quorn Fish includes frozen and canned fish such as sardines and tuna fish fingers and fish cakes Aim to eat at least one portion of oily fish such as sardines or salmon each week as these contain oils which will benefit the heart and help to keep it healthy Beans and pulses are good alternatives to meat as they are naturally very low in fat Choose lower fat versions whenever you can e g by cutting the fat off meat removing the skin from poultry and eati2. then you are walking at the right pace P 10 Responsible Use of the Lloydspharmacy Heart Rate Monitor To get the most out of the Lloydspharmacy Heart Rate Monitor you should consider the following questions before going into a new exercise regime If you answer yes to any of them we recommend that you consult either your Doctor or your local Lloydspharmacist Do you have high blood pressure e Are you taking any blood pressure or heart medication e Do you have high cholesterol LDL e Do you have asthma or other breathing problems e Are you a heavy smoker Do you use a pacemaker Are you pregnant Cautions If you experience discomfort or pain at any time when exercising it is recommended that you stop the exercise or reduce the level of exercise to a more comfortable lighter intensity P 11 Technical Information e Product Name Heart Rate Watch e Model Number K901B e Power Supply DC3V e Power Consumption 11 13 5 UF in time mode Storage Environment Room Temperature Heart rate watch Battery Type CR2032 Battery Life 1 year depending on usage Water Resistance 100 feet 30 meters Watch Accuracy 3 5 sec day max Wrist Strap Material Polyurethane PU Back Cover Material Stainless Steel Accuracy of Heart 3 5 bpm Rate Measurement Note Heart Rate is displayed as the number of heartbeats per minute bpm Chest Transmitter Battery Type CR2032 Battery Life 1 year de
3. to plan do not give up Think positively and get back on track right away The occasional lapse is very normal Cut down on salt by adding less to food when cooking or during your meal Divide your plate in half cover half with vegetables and share the remaining half equally between starchy foods and meat or fish P 16 Diet amp Lifestyle Information The balance of good health There are eight key tips for a healthy diet that you may like to consider Enjoy the food e Eat a variety of different foods Eat the right amount to be a healthy weight Eat plenty of foods rich in starch and fibre e Eat plenty of fruit and vegetables Do not eat too many foods that contain a lot of fat Do not have sugary foods and drinks too often e Drink alcohol in moderation The idea of a balanced diet is to include foods in the right proportions The aim is to get all the nutrients your body needs whilst maintaining a healthy weight It is not a case of having roughly equal measures of everything There should be a lot of some foods and just a little of others The Balance of Good Health divides food into 5 different groups e Bread other cereals and potatoes starchy foods Fruit and vegetables e Milk and dairy foods Meat fish and alternatives Foods containing fat and foods containing sugar P 17 Diet amp Lifestyle Information Bread other cereals and potatoes This group contains Starchy foods such
4. Lloydspharmacy Heart Rate Monitor K901B User Manual Please read this user manual carefully before using the product Contents Introduction The Lloydspharmacy Heart Rate Monitor Using The Lloydspharmacy Heart Rate Monitor Responsible Use of the Lloydspharmacy Heart Rate Monitor Technical Information Care and Maintenance Diet amp Lifestyle Information Q amp A Frequently asked questions P 01 P 02 P 04 P 11 Thank you for selecting the Lloydspharmacy Heart Rate Monitor Exercise isn t just for top athletes Any exercise that gets your heart rate above resting levels can help to improve your fitness be it walking swimming cycling or jogging Exercise isn t just for the young everyone can do their bit to keep fit throughout life When you start to exercise your heart rate increases in proportion to the intensity of the exercise The Lloydspharmacy Heart Rate Monitor allows you to measure your heart rate whilst exercising so that you can alter the intensity of your exercise to ensure a safe and efficient workout If you have not exercised for a while we recommend that you start gently and build up to moderate activity gradually If you have any health problems you should speak to your Doctor before starting an exercise programme Before using the Lloydspharmacy Heart Rate Monitor please read the instructions included in this user manual R1 The Lloydspharmacy Heart Rate Monitor Pack Incl
5. am and 9 represents pm Using whilst exercising There are two sensors on the inside of the chest transmitter for detecting your heart rate Before attaching the chest transmitter wet these sensors lightly with cool water to ensure an easier and faster detection See diagram below 3d R thor 0 4 Attach the transmitter around your chest positioning it correctly please see diagram below ty 4 S p P4 Using the Lloydspharmacy Heart Rate Monitor Current Heart Rate 1 Press the mode key until the present heart rate function is displayed below the time date function will be displayed 2 Q will be displayed followed by your present heart rate Maximum Heart Rate Maximum heart rate will record your highest heart rate reading Any new higher reading will replace the previous maximum record Press mode until Q Max is displayed This will show your maximum heart rate Average Heart Rate Average Heart Rate records your average heart rate reading Press mode until Q AVG is displayed This will show your average heart rate Stopwatch Press mode until you reach the stopwatch function To start the stopwatch press the start stop key To stop the stopwatch press the start stop key To reset press the set reset key P 5 Using the Lloydspharmacy Heart Rate Monitor Alarm Press mode u
6. as breakfast cereal pasta rice oats noodles maize millet cornmeal potatoes yam and all types of bread Contrary to popular belief these foods are not fattening In fact they contain about half the amount of calories as the same weight of fat or oil It is what we add to foods in this group that makes them fattening so try to avoid Having them fried too often e g chips or roast potatoes e Adding too much fat e g butter oil or margarine e Adding rich sauces and dressings e g creamy sauces on pasta Try to eat wholegrain wholemeal or high fibre versions where possible This is because they contain more fibre There are several advantages to eating foods rich in fibre It prevents constipation e It helps to protect against bowel problems including cancer e It helps control the appetite by keeping a person fuller for longer e Soluble fibre such as that in oats has also been shown to lower cholesterol levels Tips for increasing complex carbohydrates and fibre e Make sure a starchy carbohydrate such as breakfast cereal potato bread rice or pasta is eaten at each meal To increase the intake of fibre go for wholegrain varieties e Replace some of the meat in soups and casseroles with lentils pearl barley beans or peas P 18 Diet amp Lifestyle Information Fruit and vegetables Eating a least five servings of fruit and vegetables a day is an important element of a healthy eating plan As part of
7. ften it is easier to control what you eat by taking something healthy with you from home I ve lost some weight but now this has stopped How can start losing weight again Weight loss can be slower than you would like and you may not lose weight some weeks Using a food and activity diary can highlight areas where you may be able to make more changes discuss your diary with the pharmacy staff People who are more physically active find it easier to lose weight so you may want to set this as one of your goals P 25 Q amp A Frequently asked questions have an under active thyroid gland can still lose weight This is an Uncommon condition but once it is under control with the use of medication from your doctor it should not be any harder for you to lose weight have diabetes is there any special advice for weight loss Losing just a small amount of excess weight for example 5 10 can help to improve control of your diabetes Healthy eating for diabetes is really no different to healthy eating for everyone else If you are taking tablets or insulin for your diabetes you should speak to a doctor dietician or diabetes nurse before making major changes to your diet and physical activity level The pharmacist will then be able to help you How do I get a referral to see a registered dietician Ask your doctor or practice nurse to refer you to an NHS dietician in your area Alternatively you can pay to see a dietician pri
8. inked to being overweight or obese are heart disease type 2 diabetes hypertension and osteoarthritis In general weight issues are caused by an excess of fat It is widely accepted that by getting down to a healthy weight you will minimise those potential health risks The best and safest results for weight loss come from the combination of a balanced diet and regular exercise An additional benefit of this is that it is sustainable There are two basic ways to reduce weight increase exercise to burn calories and cut down the calories you eat P 15 Diet amp Lifestyle Information Healthy eating tips Eat lots of fruit and vegetables and high fibre foods to help keep your diet healthy balanced and satisfying Try to enjoy a variety of foods in your diet Make one or two positive changes to your diet each week and build on them Drink plenty of water to prevent getting dehydrated 6 8 glasses day A glass before a meal may help to reduce the appetite Spread your calorie intake throughout the day by eating regular meals and avoid heavy meals in the evening Eat regular meals starting with breakfast People who have breakfast find it easier to control their weight Choose lower fat foods and check portion sizes especially when eating out Try to get hold of the menu in advance when eating out choose healthier options and avoid rich sauces fried foods and pastry Pick fruit sorbet or ice cream as desserts When days do not go
9. ng fish without the batter Many of these foods naturally contain fat so try to cook them without adding any oil or extra fat P 20 Diet amp Lifestyle Information Fats These include Margarine butter other spreading fats and low fat spreads cooking oils oil based salad dressings mayonnaise cream chocolate crisps biscuits pastries cakes puddings ice cream rich sauces and gravies These foods are all high in calories and need to be controlled carefully if a person is to lose weight or fat Although some fats are better for our health than others they all contain the same amount of calories and so it is important to limit sources of all fats We all need to include some fat in our diet and it helps to make foods more interesting and enjoyable There are three main types of dietary fat saturated monounsaturated and polyunsaturated and most foods contain a mixture of these three Food labels often give the type of fat present in food as well as the amount Saturated fats are the most damaging to your health and are usually found in animal products such as meat butter milk and cheese Monounsaturated and polyunsaturated fats are referred to as healthier types of fat as they can potentially lower your blood cholesterol levels and reduce the tendency for blood to clot These are largely found in oils and fish Oily fish such as salmon sardines and pilchards are rich in omega 3 fatty acids which are unsaturated fa
10. ntil you reach the alarm function Example 1 Press and hold the set reset button for 3 seconds until the hour flashes 2 Set the hour by pressing the set reset button to decrease or start stop to increase 3 Press the mode button again until the minute flashes Follow step 2 to set the minutes 4 Press the mode button to confirm the alarm time settings 5 To activate the alarm press the set reset button until Wis displayed To turn the alarm off press any button except the EL backlight button P 6 Using the Lloydspharmacy Heart Rate Monitor Target heart rate The fastest heart rate that you can reach is known as the maximal heart rate It is highest in childhood and gets lower with age The maximal heart rate of a 20 year old when exercising is approximately 200 bpm whereas a 60 year old has a maximal heart rate of approximately 160 bpm To work out your own maximal heart rate you need to doa simple calculation You subtract your age in years from the maximal heart rate of 220 bpm e g if you are 40 years old then your maximal heart rate will be 220 40 180 bpm To ease yourself into exercise it is best to have substantial warm up and cool down sessions Please note These target heart rates apply only to adults P 7 Using the Lloydspharmacy Heart Rate Monitor Heart Rate Training Intensity Zones chart AGE Maximal Hear
11. on If batteries leak and come into contact with the skin or eyes wash well with clean water e Dispose of batteries safely according to battery manufacturer s instructions e Keep batteries out of reach and sight of children e If swallowed consult a doctor immediately e Non re chargeable batteries must not be recharged Different types of batteries and old and new batteries must not be mixed e The supply terminals must not be short circuited Exhausted batteries should be removed from the unit e Handle the monitor and chest transmitter with care e Toclean the chest transmitter use a mild soap and water solution and dry carefully with a soft dry cloth Do not use any abrasive material alcohol or cleaning chemicals e To clean the monitor wipe with a soft cloth e Store monitor and chest transmitter in a cool dry place Keep away from direct sunlight or heat for extended periods of time P 14 Diet amp Lifestyle Information Being overweight or obese is a growing problem in the UK There are eighteen million sick days taken and thirty thousand deaths a year due to weight related issues On average deaths related to obesity shorten the life by nine years The number of obese and overweight people has trebled between 1980 1998 Today around two thirds of men and half of all women are overweight or obese The health implications of being overweight or obese are well documented Some of the most common problems l
12. pending on usage Case Material Acrylonitrile Butadiene Styrene ABS Water Resistance Shower Proof Buckle Polycarbonate PC Straps Nylon Polyester and Natural Rubber Note The chest transmitter should not be used whilst swimming Limit Values Chronometer 29hr 59min 59sec Heart Rate Limit 35 to 250 max P 12 Care and Maintenance Replacing batteries Please read the following precautions before replacing the batteries Unscrew the battery cover and replace the battery IMPORTANT Ensure the battery is inserted observing the correct polarity to avoid damaging the unit Wrist Unit The battery compartment is located on the back of the watch face Using a small screwdriver unscrew the four small screws to remove the cover Carefully remove the old battery and dispose of it following the battery manufacturer s instructions Insert the new battery observing correct polarity Replace the cover and secure with screws Chest Transmitter The battery compartment is located on the inside of the belt Insert a coin into the slot on the battery compartment and turn it clockwise OPEN Carefully remove the old battery and dispose of it following the battery manufacturer s instructions Insert the new battery observing correct polarity Replace the cover by inserting a coin into the slot and turning it anti clockwise CLOSE P 13 Care and Maintenance Battery precautions e Batteries should be handled under adult supervisi
13. sical activity combined with healthy eating is known to be the best method of losing and maintaining a healthy weight as well as improving your overall health There are numerous benefits of being more active Benefits of exercise More energy and greater stamina e Stronger more toned muscles for a better shape and appearance Lower risk of heart disease and stroke Lower risk of osteoporosis Reduced risk of diabetes Improved blood pressure and cholesterol levels Less breathlessness Feeling less stressed Better quality of sleep Better self esteem Helps speed up weight loss and helps maintain target weight Any extra physical activity benefits health and fitness A good target is to aim to do 30 minutes each day Once you get started you will identify more and more opportunities to be active and this will increase the chances of successfully losing weight and keeping it off The 30 minutes exercise does not have to be done all in one go Two lots of 15 minutes or even three lots of 10 minute bursts of activity may be just as effective as 30 minutes of continuous activity Everyone should try to fit this into their normal routine and oo established aim to gradually build this up to 60 minutes a ay P 23 Diet amp Lifestyle Information A good way to start getting active is to carry on with an everyday routine but do things in a way that requires a bit more energy and then build this into a daily lifestyle You sho
14. t Rate Light Intensity Moderate Intensity MHR 60 75 of MHR 75 85 of MHR 20 200 120 150 150 170 25 195 117 146 146 166 30 190 114 143 143 162 35 185 441 139 139 157 40 180 108 135 135 153 45 175 105 131 131 149 50 170 102 128 128 145 55 165 99 124 124 140 60 160 96 120 120 136 65 155 93 116 116 132 Heart Rate Training Intensity Zones graph P 8 Target heart rate amp your needs Working your heart to one of the following intensity levels provides different benefits to your fitness Light Exercise Maintain Healthy Intensity of Light exercise is ideal Heart Get Fit 50 60 MHR for people who are new to exercise or are starting again after a lay off Weight Lose Weight Intensity of _ This level of exercise is Management Burn Fat 60 75 MHR ideal for people who want to lose weight At this level of intensity fat is the main source of energy for the body Exercising at this level of intensity will therefore burn fat It will also improve your fitness and endurance Aerobic Base Increase Stamina amp Intensity of _ This level of exercise will Building Aerobic Endurance 75 85 MHR help get your body used to exercising at a faster pace Your ee ariel will improve This intensity is normally at the fastest pace that can be maintained comfortably This level of intensity will also help with weight control Optimal Maintain Excellent Intensity of _ Hard intense burs
15. ts Current recommendations are that we should aim to eat fish at least twice a week including one portion of oily fish In smaller amounts this type of healthier fat can also be obtained from plant foods such as rapeseed walnuts soya flax and linseed oils P 21 Diet amp Lifestyle Information Sugars These include Soft drinks sweets jam cakes puddings biscuits pastries ice cream Sugary foods often contribute few vitamins and minerals to the diet and are high in calories Artificial sweeteners make it easier to cut down on these foods without missing out Eating sugar too often can lead to tooth decay and weight gain Here are some tips to help reduce sugar intake Avoid foods with high sugar content Remember sugar has many different forms and may be referred to as sugar glucose sucrose dextrose brown sugar fruit fructose cane sugar honey molasses treacle syrup and many more Use artificial sweeteners in tea and coffee if you need them Use less sugar when cooking Buy ready made low sugar desserts Substitute sugar coated cereals with high fibre and wholegrain ones e Buy tinned fruit in natural juice rather than syrup Cut down on the amount of biscuits cakes honey jam and marmalade that you eat Cut down on all kinds of sweets and chocolates Choose low calorie soft drinks or unsweetened fruit juice diluted with water P 22 Diet amp Lifestyle Information Physical Activity Regular phy
16. ts of Conditioning Fitness Condition 85 90 MHR exercise should be used sparingly by fit people to improve their endurance It will also improve the body s tolerance to lactic acid Using the Lloydspharmacy Heart Rate Monitor Lactic acid is produced during exercise This is what causes the intense pain or burn felt during exhaustive exercise thereby reducing exercise efficiency Training can help to reduce this effect and the burning sensation that accompanies it Exercising with a Heart Condition If you have a heart condition or suspect that you have a heart condition you should always consult your doctor before starting an exercise programme During exercise your heart rate should reach no more than 60 75 of the maximum heart rate that you have calculated To ease yourself into exercise it is best to have substantial warm up and cool down sessions Although it may be important for athletes to know about predicted maximum heart rates and the need to reach a particular heart rate when they are exercising this should not be the case for anyone who is on medication Many drugs used to treat heart conditions can slow down the heart rate and prevent the heart from responding as it normally would So if you are taking medicines it may be easier and more effective to do the talk test while you are walking if while you are walking you feel warm and are breathing more heavily than normal but you can still talk
17. udes Heart rate monitor watch Chest transmitter User manual 2 x CR2032 batteries Your Lloydspharmacy Heart Rate Monitor consists of the following items The wrist unit This displays the time and date current average and maximum heart rate 1 100 second stopwatch alarm and backlight The chest transmitter rEg dd This should be worn during exercise The transmitter contains electrodes that detect your heart rate continuously and transmits the information to the wrist unit The elastic strap holds the chest transmitter in place P 2 Wrist Unit Features SET RESET EL Backlight Time and date Heart Rate R3 Using the Lloydspharmacy Heart Rate Monitor Getting set up Remove the peel off labels before use Time and date function To set the time and date press the mode button 1 Press and hold the set reset button for 3 seconds until the year flashes 2 Set the year by pressing the set reset button to decrease or start stop to increase 3 When the year is set press the mode button The month will flash Follow step 2 above to set the correct month 4 Follow steps 2 and 3 to set the date hour and minutes 5 Press mode twice to confirm your settings Please note that the day will be displayed automatically on the bottom of the LCD display 6 Press set reset button to select between 24 or 12 hour format represents
18. uld always check with your doctor about the best form of activity if You have not been active for some time e You suffer from health problems e You have heart trouble e You have high blood pressure You have experienced unexplained chest pains You have experienced dizziness or fainting You have a bone or joint problem that could be made worse by exercising e You have concerns about becoming more active P 24 Q amp A Frequently asked questions How do lose weight and keep it off Forget strict diets Instead make small changes to what you are doing now These changes may include regular meals cutting down on foods high in fat and sugar not snacking in front of the TV or increasing the amount of vegetables and fruit you eat Start with 2 or 3 goals keep these up for a few weeks until they become a habit then choose another 2 or 3 and do the same again It will be more effective in the long term to lose weight this way but do not expect to lose weight quickly 1 2 Ib 0 5 1 0kg approximately per week is normal You will also find it easier to lose weight if you are also more physically active eat just one meal per day but still can t lose weight What can I do Eating more regularly for example three smaller meals a day can help to control your eating and help you lose weight Plan your day around what healthy meals or snacks you will have thinking about what you will do when you are away from home O
19. vately For details of how to contact one in your area visit www bda uk com or www dietitiansunlimited co uk Is it true that when you diet your metabolism slows down Yes but not as much as people think You will still be able to lose weight and you can help to offset this decline by eating regularly and increasing your activity level Should be taking vitamin and mineral supplements Provided you are eating a healthy balanced diet there is no need to take vitamin and mineral supplements However if you would like to take a supplement speak to the pharmacy staff about choosing one which provides no more than the RDA Recommended Daily Amounts of vitamins and minerals P 26 Q amp A Frequently asked questions What is the best type of exercise to help with weight loss There are so many benefits to being more active that it does not matter too much what sort of exercise you choose Start by aiming for 30 minutes a day of moderate activity such as walking gardening or housework Then aim for 60 minutes each day If you are not used to doing any activity build up to the 30 and 60 minute targets gradually Moderate means you should be feeling warmer and breathing more deeply but not so you can t talk See pages 8 and 9 for information on intensities NOTE All information is correct at time of printing P 27 ce R Lloyds Pharmacy Limited Coventry CV2 2TX www lloydspharmacy com
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