SMART TRAINER / TRAINER PRO
Contents
1. skin EFFECTIVE RANGE The heart rate chest belt and receiver watch will start transmitting and receiving signals once batteries are in place Both units should be worn or mounted within an effective distance of 62 5 centimeters 25 inches If the signals have become unsteady Shorten the distance between the heart rate chest belt and receiver watch Re adjust the position of the heart rate chest belt Check the batteries Replace them when necessary SECTION 2 GENERAL OPERATION THE BACK LIGHT Press LIGHT to turn on the back light for five seconds Note If cA appears the back light function will be deactivated automatically in order to save the battery power It will resume normal once a new battery is changed OPERATING MODES The receiver watch has six operating modes for real time alarm time second zone time user profile SMART TRAINING PROGRAM and stopwatch Refer to FIG 3 to toggle between the operating mode 10 HOW SET THE REAL TIME CLOCK Refer to FIG 4 to set the real time clock Note The Smart Trainer Trainer Pro comes with 50 years auto calendar It is no need to set the days of the week nor the dates every month HOW TO USE THE ALARM CLOCK Refer to FIG 5 to set the alarm clock To activate or deactivate the alarm press SET while the alarm time is displayed The alarm indicator will appear when the function is activated FIG 5a When the alarm2. 0 40 x 70 126 beats per minute His Lower Heart Rate Limit 220 40 x 60 108 beats per minute For a 30 year old woman to train for aerobic exercise Her Upper Heart Rate Limit 230 30 x 80 160 beats per minute Her Lower Heart Rate Limit 230 30 x 70 140 beats per minute The SMART TRAINING PROGRAM will guide you through the warm up exercise to the end of the training exercise Throughout the whole training process you may check the calories consumed and of fat burn from which it could show the percentage of calories came from burning fat FITNESS INDEX Your Smart Trainer Trainer Pro will generate a fitness index based on your aerobic fitness or your capacity to engage any forms of aerobic exercise dependent and limited by the body s ability to deliver oxygen to the working muscles in training It is often measured by maximum oxygen uptake VO2 Max which is defined as the highest amount of oxygen that can be utilized when exercising at an increasingly demanding level The lungs heart blood circulatory system and working muscles are all factors in determined VO2 Max The unit of Max is ml kg min Generally the fitness range lies between 13 to 53 depend on ages The higher the index the fitter you are Refer to the following diagram for reference FITNESS INDEX FOR MEN 60 50 5 5 lt 40 amp 30 1 20 22 27 32 37
3. 42 Fitness Index FITNESS INDEX FOR WOMEN 60 30 20 15 20 25 30 35 40 Fitness Index TRAINING TIPS Identify your training goal be it to lose weight keep fit improve health or compete with a friend Select a training activity you enjoy Varying your exercises can make your training more interesting Start slowly Exercise regularly Twenty to 30 minutes each and three to four times a week for a healthier cardiovascular system Gradually steps up your training zone as you become fitter Always allow at least five minutes before and after training within your exercise zone for warm up and cool down 6 The health maintenance zone has lowest training intensity It is good for beginners and those who want to strengthen their cardiovascular systems The aerobic exercise zone increases strength and endurance It works within the body s oxygen intake capability burns more calories and can last longer The anaerobic exercise zone generates speed and power It works at or above the body s oxygen intake capability builds more muscle and cannot be maintained for a long time Measure your pulse after training Then repeat the procedure again after three minutes If it does not return to its normal resting pulse you might have trained too hard Always check with your doctor before starting a vigorous training program THE RECEIVER WATCH You can wear it
4. MART TRAINER MODEL To recall the LAP memory For Trainer Pro only The following information will be stored in the LAP memory The stretch of exercising time within the training zone Total exercising time and average heart rate Calorie consumed and fat burn You may store up to 44 lap memories into the Trainer Pro These 44 lap memories will share a total 99 59 59 memory record Refer to FIG 13 to recall various lap memory record SECTION 4 ADDITIONAL INFORMATION OUTDOORS SPORT The watch is 3 bar water resistance and should not be used for diving nor skin diving Note Set the unit before exposing it to excessive water Activating the keys while in the water or during heavy rainstorms may cause water to enter the unit BATTERY INFORMATION The Smart Trainer Trainer Pro uses CR2032 lithium battery for the receiver watch and a CR2032 for the heart rate chest belt Both are included with the unit When the battery of the receiver watch is running low the low battery indicator will light up As for the heart rate chest belt it stops transmitting signals when the battery is dry 16 To change the battery refer to the following diagram BATTERY cR2092 I t Battery contact plate Lomo CHEST BELT TOP VIEW CHEST BELT SIDE VIEW Note on Battery Batteries included if any are for demonstration purpose only For optima
5. SMART TRAINER TRAINER PRO USER S MANUAL CONTENT SECTION 1 INTRODUCTION c sccsssssssssssssssssssssessnessssessseeessesees 7 10 SMART TRAINING PROGRAM Control Button on The Receiver Watch THE HEART RATE CHEST BELT 9 EFFECTIVE RANGE tient ttftt tei teretes 10 SECTION 2 GENERAL OPERATION 10 11 THE BACKLIGHT OPERATING MODES HOW SET THE REAL TIME CLOCK HOW USE THE ALARM CLOCK HOW TO USE THE SECOND ZONE TIME SECTION 3 HEART RATE MONITORING USER PROFILE Activity Score DISPLAY OF FITNESS INDEX BEFORE STARTING THE SMART 12 STARTING THE SMART TRAINING PROGRAM 13 1 HOW TO TRAIN WITH STOPWATCH HOW RECALL TRAINING DATA Recall The Calories and Fat N To Recall The LAP Memory For Trainer Pro 16 SECTION 4 ADDITIONAL INFORMATION 16 20 OUTDOORS SPORTS mannaminni BATTERY INFORMATION PRECAUTIONS SPECIFICATIONS MAINTENANCE CAUTION Read this instruction manual thoroughly before operating the unit N SECTION 1 INTRODUCTION Congratulations on your purchasing the Smart Trainer Trainer Pro The Smart Trainer Trainer Pro is a feature packed precision device Apa
6. clock is activated it will turn on at the set time every day Press any button to stop the alarm for the day The alarm clock is still active and will turn on again the following day HOW TO USE THE SECOND ZONE TIME The second zone time is useful in keeping track of another time zone The time zone is set using the same procedure as the real time clock FIG 4a SECTION 3 HEART RATE MONITORING USER PROFILE You have to first enter your user profile to benefit from the SMART TRAINING PROGRAM and fully utilize the Smart Trainer Trainer Pro functions 11 Refer to FIG 6 to enter your user profile gender age weight height amp activity score Activity Score It represents your general physical activity you do not usually participate in programmed recreation sports or exercise your score is 0 low If you participate two or three times a week for a total of around one hour in recreation or working requiring modest physical activity such as golf horseback riding callisthenics gymnastics table tennis bowling weight lifting yard work etc your score is 1 medium If you actively and regularly participate in heavy physical exercise such as running jogging swimming cycling bowing skipping rope running in place or engaging in vigorous aerobic activity type exercise such as tennis basket ball or handball your score is 2 high DISPLAY OF FITNESS INDEX Your fitness index will be displayed
7. ess 1990 Brian J Sharkey Physiology of fitness prescribing exercise for fitness weight control and health Publisher Champaign IIL Human Kinetics Publishers 1979 20 LEGEND ITALIC PRESS ITALIC PRESS amp HOLD FOR 2 SEC FLASHING Ga FAST ADVANCE REFERENCE FIG 3 CLOCK MODE ALARM ZONE TIMER MODE USER PROFILE SMART TRAINING PROGRAM STOP WATCH MODE CLOCK MODE OQmmonmw s
8. it to excessive force shock dust temperature or humidity Such treatment may result in malfunction a shorter electronic life span damaged batteries or distorted parts Do not tamper with the unit s internal components Doing so will terminate the unit s warranty and may cause damage The unit contains no user serviceable parts CAUTION The content of this manual is subject to change without further notice Due to printing limitation the displays shown in this manual may differ from the actual display The contents of this manual may not be reproduced without the permission of the manufacturer 19 REFERENCE m J Wiley Exercise psychology the influence of physical exercise on psychological processes edited by Peter Seraganian New York 1993 Stanley P Brown Introduction to exercise science Philadelphia PA 2001 Richard W Bowers Edward L Fox Sports physiology Dubuque Iowa Wm C Brown Publishers 1992 3rd ed Brian J Sharkey Fitness and health Champaign IL Human Kinetics 1997 4th ed John Alexander C I C Symposium on Physiology of Fitness and Exercise 1971 University of Minnesota Chicago Athletic Institute 1972 David C Nieman Exercise testing and prescription a health related approach Mountain View Calif Mayfield Pub 1999 4th ed Robert M Ross Andrew S Jackson Exercise concepts calculations and computer applications Carmel Ind Benchmark Pr
9. just after the user profile is entered Or you can display your fitness index by pressing MEM while the user profile mode is displayed all data in the user profile should be entered first FIG 6a BEFORE STARTING THE SMART TRAINING PROGRAM Once you have entered all the parameters for your user profile you need to set the target activity and exercise time for your training Refer to FIG 7 for the procedure Note 1 Make sure you fill in the target activity level and all the parameters in your user profile Otherwise the calorie count and fat consumption rate will not be available in training 2 You can leave out the heart rate limits as desired The SMART TRAINING PROGRAM will automatically select the optimal figures according to the parameters input 3 Should you choose to enter the heart rate limits be sure the lower limit does not exceed the higher limit 4 A flashing t or s will appear if the lower or upper limit is exceeded FIG 8 When the heart rate limit alert is activated a beeping warning signal will be heard whenever lower or upper limit is exceeded STARTING THE SMART TRAINING PROGRAM Once all is done press ST SP to activate the smart training program FIG 9 To display the calorie consumed and fat burn press SET at any time once the SMART TRAINING PROGRAM is started FIG 12a The SMART TRAINING PROGRAM starts with an automatic 5 minute warm up session This prepares you for the trai
10. l daily usage application of new alkaline batteries are recommended 17 PRECAUTIONS Read the user s manual thoroughly Gently clean the unit thoroughly after each training session Do not subject the unit to excessive force shock dust and temperature Do not tamper with the unit s internal components Do not use old batteries or batteries of different specifications SPECIFICATIONS Model Time Date Year Zone time Stop watch Lap counter Trainer Pro only Alarm Measuring range Heart rate zone limit Smart Training Program timer Calories calculation SMART TRAINER HR308 TRAINER HR318 12hr 24hr DD MM or MM DD and days of the week 2001 2050 auto calendar 23 23 hour 00 00 00 99 59 59 hr min sec 44 laps share 99 59 59 recording time daily alarm heart rate zone alert alarm 30 240 bpm 30 240 bpm 00 30 99 54 hr min 0 9 999 kcal 18 fat burn calculation 0 99 Receiver watch power Ix CR2022 Heart rate chest belt power Ix CR2022 Operation temperature 5 C 40 41 F 104 F Storage temperature 20 C 70 C 4 F 158 F Water resistance not actuating keys to 30m MAINTENANCE Do not clean the unit with abrasive or corrosive materials Abrasive cleaning agents may scratch the plastic parts and corrode the electronic circuit Do not subject the un
11. lorie count and fat burn will not be available in training 3 You can leave out the heart rate limits as desired The SMART TRAINING PROGRAM will automatically select the optimal figures according to the parameter inputs 14 4 Should you choose to enter heart rate limits be sure the lower limit does not exceed the higher limit 5 A flashing t or s will appear if the lower or upper limit is exceeded FIG 8 When the heart rate limit alert is activated a two beep warning signal will be heard whenever lower or upper limit is exceeded 6 You can also let the stopwatch running in the background while using other functions except the SMART TRAINING PROGRAM The STW indicator will flash to indicate the stopwatch is still active FIG 11b 7 The SMART TRAINING PROGRAM and stopwatch can be operated one at a time only HOW TO RECALL TRAINING DATA To recall the Calories and Fat Burn You may check the calories consumed and fat burn during the exercise or after the exercise In the SMART TRAINER PROGRAM refers to FIG 12a FIG 12 to recall the calories consumed and fat burn during exercise and after exercise respectively In the stop watch mode refers to FIG 11c to recall the calories consumed and fat burn during exercise To recall the calories consumed and fat burn after exercise refer to FIG Note THE LAP COUNTER FUNCTION IS ONLY AVAILABLE FOR TRAINER PRO ONLY IT WILL NOT BE AVAILABLE IN S
12. ning ahead Your current heart rate will be displayed Three short beeps mark the end of the warm up session You might skip the warm up and start your exercise directly To do so follow the procedure as shown in FIG 9a You may hear three short beeps once again the preset exercise time is reached Note 1 SMART TRAINING PROGRAM could be stopped at any time during the exercise It cannot be resumed Once it is stopped it could be only restarted for another training section FIG 9b 2 You can also let the SMART TRAINING PROGRAM running in the background while using other functions except the stopwatch function The TIMER indicator will flash to indicate the SMART TRAINING PROGRAM is still active FIG 9c 3 The SMART TRAINING PROGRAM and stopwatch can be operated one at a time only HOW TRAIN WITH THE STOPWATCH Before starting the stopwatch you need to set the target activity FIG 10 After finish setting the target activity you may start exercise with the stopwatch FIG 11 When the stop watch has stopped running press MEM to display the following data in sequence FIG 11a The stretch of exercising time within the training zone Total exercising time and average heart rate Calorie consumed and fat burn Note 1 THE LAP COUNTER FUNCTION IS ONLY AVAILABLE FOR TRAINER PRO ONLY IT WILL NOT BE AVAILABLE IN SMART TRAINER MODEL 2 Make sure you fill in all the parameters Otherwise the ca
13. on your wrist or strap it to your bike or exercise machine Control Button On The Receiver Watch Smart Trainer Trainer Pro 1 LIGHT BUTTON Turns on the EL back light for five seconds 2 MODE BUTTON Changes the operating mode 3 MEM LAP BUTTON Displays training records or marks a lap in stopwatch mode The lap function is only available for Trainer Pro only 4 ST SP BUTTON Monitors the training program and the stopwatch or changes a value in setting mode 5 SET BUTTON Holds to enter the setting mode or changes a value in setting mode or displays the calorie and fat consumption in training THE HEART RATE CHEST BELT The heart rate chest belt is used to count your heartbeat and transmit the data to the receiver watch To put it on 1 Wet the conductive pads on the underside of the heart rate chest belt with few drops of water or a conductive gel to ensure a solid contact Strap the heart rate chest belt across the chest Adjust the strap until the heart rate chest belt sits snugly below the pectoral muscles for an accurate heart rate signal FIG 2 HINTS The position of the heart rate chest belt affects its performance Move the heart rate chest belt along the strap for the best transmission Avoid areas with dense chest hair In dry cold climates it takes the heart rate chest belt a while to function steadily This is normal as sweat could improve the contact with the
14. rt from monitoring your heart rate and calorie and fat consumption while training it is capable of deriving the optimum training program for you basing on your target activity score The products come with a heart rate chest belt and a receiver watch complete with the functions of a real time clock stopwatch and back light SMART TRAINING PROGRAM It is important you know your maximum heart rate training zone upper heart rate limit and lower heart rate limit before you begin They help you achieve the maximum health benefits out of your workout Your Smart Trainer Trainer Pro was equipped with a SMART TRAINING PROGRAM that your own MHR could be determined so that your own upper and lower limit was set automatically throughout the training process Or you can set your own upper and lower limit using the following as areference guide You may estimate your MHR using the following formula Men 220 age MHR Women 230 age MHR There are generally three training zones They are health benefited and related to your MHR as follows 50 Moderate Activity 60 Weight Management 7096 Aerobic Zone 8096 Anaerobic Threshold Zone sus Red Line Zone maximum capacity 100 The upper and lower heart rate limits are calculated by multiplying your MHR by the percentages of the selected training zone For example For a 40 year old man to train for health maintenance His Upper Heart Rate Limit 22
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