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Contents
1.2. LAP 99LAP
3. AUTO ON AUTO AUTO 1 MODE 1 WORK OUT Kt AUTO EX PROG 2 ST SP AUTO SET LAP Its aad b
4. To AUTO ocala LAP nets AUTO ON OFF SRTR gt a gt me an 1 SET LAP 2 TAP ON LENS ON OFF D JOGRU
5. i a lL MHR Eris 1 JOG RUN CYCLE 220 v x 2 x 3 VAN 4y 4 5 10
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11. AMM eR eee JOR z 4 ne lee Ra MODE AD RR OF ee Fee as 2 Se ae LARS Var Q HR HR
12. 3 ST SP ALARM TIME DATE SET TIME SET LAP G RH ALAR ants N a Msp f _ SET SET DATE TIME STISP 4 12 24 ST SP 12H 24H SET LAP 5 ST SP MODE SET LAP 6 ST SP MODE SET LAP 1 ST SP SET DATE 2 SET LAP 2 2011 11 SET LAP 3 MM DD
13. 4 ST SP Wee SET LAP ST SP PAUSE ST SP ST SP ST SP Ere eae YET ST SP MODE 1 MODE 2 MEM
14. HE 5 Target 11 TARGET 25 5 1 5 1 1 5 L 4 SET HR ZONE ST SP
15. ST SP MODE SET LAP 9 REST ON OFF ON ON OFF ST SP MODE SET LAP 0
16. 3 ST SP ON OFF ON SET LAP 62 5cm i3 3 1 w RERI Kb Si as p d R EE _ 2 a gt Oregon
17. MODE 15 3 EROT SE
18. CR2032 BCT HR BELT LO BATT _ a le He cA O ring HR BELT LO BATT 1 30 6 1 z TET 1
19. ST SP MODE LITTLE HOBBY ATHLETE SET LAP LITTLE HOBBY 2 3 1 ATHLET EN BMI FAIR NORMAL GOOD FIT BMI
20. A v02Max BMI Age Fitness Index FITNESS INDEX FOR MAN Fitness index Fitness index FITNESS INDEX FOR WOMAN Fitness index BMI BMI Body Mass Index JE ETH BMI 18 5 18 5 25 1 25 30 2 4 30 1 MODE 3 4ET SET PROG 2 ST SP 1 SET WATCH SET LAP
21. sl Ee 229 1121 2 33 11 TEL042 759 5171 FAX042 759 7617 D 50m 2 Af Re ik O O O X X BS O X X X X 21 EB PORE CORA CSN ER PEA eee 80
22. BROT BBS DME E LAP panty ON OFF ul ON OFF
23. NO_RECORD 2 ST SP _Wm R 9 16382 D LAF AFE TVELE Je ii 09 KA 3 ST SP SET LAP VIEW SUMMA 4 ST SP VIEW SUMMA LAP VIEW LAP LAP VIEW SUMMAO SET LAP _ CE _ gw MIEL MEN eSUMME VLAFE 5 ST SP 6 _ o 2a N Bu Pr kd 1 FAteeill Loan 85 SEAL99 HH 18 LL Se LAP
24. e Tos 78 910 11121314 15 3 P13 DX OFF 2 anna he 3 AM PM 12 D O O 2 LAP 4 e v 5 3 MODE 6 p MODE ee NES gr ee 4 ST SP 7 gt aah ON OFF Y ON 5 SET LAP LAP ON OFF 9 ty 10 774 oo ee 74 11 amp LAP LAP 12 13 Wy
25. 17 3 LAP LAP LAP 99LAP SET LAP LAP TE ON P13 JOG RUN CYCLE ON
26. GENDER MALE FEMALE ST SP MALE FEMALE SET LAP 4 AGE ST SP MODE SET LAP 5 WEIGHT ST SP MODE KG SET LAP ST SP MODE SET LAP 6 HEIGhT ST SP CM SET LAP ST SP MODE SET LAP ACTIVIT LEVEL
27. SET HR LIMIT SET LAP ET ET ST SP SET er EA I LOWER LIMIT ST SP MODE SET LAP I UPPER LIMIT ST SP MODE SET LAP IV 7 WARM TIME SET LAP EN EEH e E EE TE 4 ST SP ii tial JOG RUN CYCLE AUTO
28. SET HR ZONE SET LAP ST SP MODE SET LAP 3 SET HR ZONE ST SP SET HR LIMIT SET LAP CATR OBER 50 60 50 x MHR 60 x MHR 61 70 61 x MHR 70 x MHR 71 80 71 x MHR 80 x MHR 81 90 81 x MHR 90 x MHR 91 100 91 x MHR pines MHR 220 2 LOWER LIMIT ST SP MODE SET LAP 3 UPPER LIMIT ST SP MODE SET LAP
29. 2 ST SP CLEAR MEM 3 SET LAP DONE ON OFF 1 SET LAP ON OFF ST SP ON OFF SET LAP 20 3 3 BA ON OFF ST SP AN OFF ON
30. JOG 5 RUN 10 CYCLE 15 10 TARGET DEHY ST SP MODE SET LAP 11 4 Jog Run Cycle JOG Run Cycle ny 60 MM 5 D 1 1 120 240ml
31. SET LAP 1 MODE 3 A ET SET PROG 4 ST SP MODE ER SET LAP 2 SET LAP 1 SET AUTO ss gt MODE a SET LAP _ SET _ CET SET PROG SE iTo 2 4 N e 3 SET LAP SET HR ZONE ST SP SET LAP
32. to lock or unlock keypad KEY LOCKED indicates keypad is locked INSTALL BIKE MOUNT 1 Clasp the bike mount onto a bike or exercise machine 2 Insert the nylon cord to secure the bike mount according to the diagrams below e CE E WATER RESISTANCE ITEM WATER RESISTANCE Watch 50 metres 164 feet This means you can use the watch for swimming or other water sport activities such as surfing but it must not be used for snorkelling and deep water diving NOTE Ensure the buttons and battery compartment are secured and intact before exposing the watch to excessive water Avoid pressing the buttons while in the water or during heavy rainstorms as this D may cause water to enter the watch amp leading to malfunction Chest 10 metres 32 8 feet belt Not recommended to use for swimming NOTE Even if both the watch and the chest belt are water resistant as radio signals do not carry in water signal transmission between the watch and chest belt will still be impossible in water ABOUT THE FITNESS BODY MASS INDEX Your watch will generate a fitness index based on your aerobic fitness This index is dependent and limited by the body s ability to deliver oxygen to the working muscles in 17 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 dema
33. CN LE Orecon SCIENTIFIC 2 Model SH201 SH201 ee 2 2 ge D 2 uuUon nnr rr RRR Co ON OFF ON OFF HH
34. OO WANN ONAA HK oO oO DO ND Start exercising as Start taking measurements General exercise 12 Start taking measurements pre programmed exercise JOG RUN CYCLE Understanding the displays Clear records Other operations and settings Activate alarm Activate backlight Beep tone on off Replace battery Keypad lock Install bike mount Water resistance About the fitness body mass index Fitness index Body mass index Specifications Precautions as About Oregon Scientific CONTROL BUTTONS Activate backlight lock unlock keypad Tap on lens start stopwatch Chrono or Smart training program record lap return to default time display MODE toggle between modes exit current display and return to previous screen initiate search for HR signal decrease value of the setting ST SP start stop stopwatch increase value of the setting toggle setting options toggle displays activate deactivate key tone SET LAP enter setting mode confirm setting record lap skip exercise sequence during Smart training program activate deactivate alarm and tap on lens DISPLAY 78 910 11121314 15 x keytone deactivated qe dehydration indicator a missing segment right to left indicates that user should drink a portion of liquids AM PM a w heart rate is no longer within target range heart rate signal indi
35. ST SP SET LAP MM DD MMDD 1 10 DD MM 10 1 4 ST SP MODE SET LAP 5 ST SP MODE SET LAP 3 e CE E 3 6 2 MO os SA SU JAN 1 FE
36. ST SP 1 SET EX PROG SETILAP _ sTIsPi HET FROG AITO SET LAP SET JOG 3 JOG RUN CYCLE ST SP SET LAP JOG SET LAP SET HR ZONE SET LAP 6 ST SP MODE 50 60 61 70 71 80 81 90 91 100 SET LAP 7 WARM TIME 0 5 10 15 ST SP MODE SET LAP 8 EX TIME
37. 15 0 35 65 85 ee ee D 4 220 35 185 si dia D 185x85 157 v 6 ee MopE EE ET Ser 5 MODE 3 HET ABH SET PROG SET LAP SET AUTO
38. 240bpm El 0 9 999kes 0 100 50m 12 24 bee DD MM Use _ _ MM DD 5 C 40 C 2009 2058 20C60G 99 59 59 1 100 LAP 99LAP DE TO 54 104 155 0 De 99 59 59 8 30 240bpm bpm beat per minutes 30 220bpm 22 Tap On Elite Heart Rate Monitor With Hydration Alert Model SH201 USER MANUAL CONTENTS Control buttons Display Starting your watch first time Set user profile Activity level Set watch profile time date alarm Set exercise program General exercise AUTO Smart Training Program Maximum upper lower HR Limits Dehydration alert Tap on lens Use tap on lens function Wearing the chest belt and watch Transmission signal
39. SP to select type of records to be displayed Duri id wath ha ed Sith tch VIEW SUMMA Summary or VIEW LAPS individual Ung A Ong aa EE NAS UMOS Spn WaS lap then press SET LAP to start vowing amp will lose connection with the chest belt Hence once you resume exercise follow through steps above to start taking ee measurements for either general exercise smart training oe as 20 y program i Press SET LAP or tap on lens with fingernail if y is displayed when stopwatch is running MEMORY 2 SET LAP 1 Press MODE repeatedly to select HEH After 2 seconds display will show the record for the most recent 5 Press ST SP to toggle through screens exercise done or NO RECORD if there is no data _ _ After viewing press MODE to return to Step 4 and select 2 Press ST SP to navigate to desired record the other memory display option for that record 13 EN NOTE Option of viewing individual lap records can only be selected if laps were taken for that exercise record NOTE For your convenience the display will automatically toggle between lap number with time taken to complete lap and the relevant heart rate information 20 a mie nd am an Yan 356 LAF Ka Individual lap information __ wm ae od cce Time taken to complete lap LAF Lap Number w Average heart rate during Gy that lap A
40. o o EIB 800 DE 3248 el GHEQUE g ELOL N HE EE NEUHE 6 MODE LAP LAP VIEW SUMMA ST SP LAP VIEW LAP SET LAP ST SP LAP LAP 2625o LAF A G LAP LAP LAP LAP LAP 3 99LAP 1 MODE 2 MEM
41. signal search In the event that you experience a weak signal or your signal is disrupted by interference in the environment follow the instructions below to identify and resolve the situation 1 The signal is weak the watch heart rate monitor will only show 0 Shorten the distance between the heart rate chest belt and watch Re adjust the position of the heart rate chest belt Check the conductive pads are moist enough to ensure solid contact Check the batteries If they are low or exhausted the transmission range may be shortened Press and hold MODE to force a signal search 2 The gym equipment does not seem to work with your chest belt and the digital icon is displayed Most gym equipment is compatible with the analog system Press and hold the chest belt button for more than 4 seconds to change from digital to analog Then press and hold MODE to force a signal search 11 3 Interference from another person s heart rate monitor their heart rate readings appear on your watch or the heart rate monitor shows 0 Press the chest belt button to get the watch to receive your chest belt signal Do not press and hold the chest belt button as it will change the transmission signal from digital to analog 4 The signal is jammed the heart rate reading on your watch is flashing There is too much interference in the environment for your heart rate monitor to function Move to
42. your device Have your watch serviced by an approved service center annually When disposing of this product ensure it is collected separately for special treatment and not as normal household waste Due to printing limitations 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 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 ZS FA LU 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 asp For international inquiries please visit www2 oregonscientific com about international asp RCE amp 21 IMPORTER HODOGAYA DENSHI HANBAI CO LTD 2011 Oregon Scientific All rights reserved 300102500 00005 10
43. 64 Maximum heart rate during ohik g4 that lap SHIH TE Minimum heart rate during oe that lap 14 Total time taken for entire exercise Number of laps completed fom M Te FAT Sin Total fat burned CRE S599 Total calories burned mo Average heart rate A Maximum heart rate wl MAN EE Minimum heart rate ky w Effectiveness of training N Amount of time when heart Pr rate was within target zone p eZOME achieved intended results KA n nT Effectiveness of training ted bd te OD Amount of time when heart rate SREDE exceeded the target zone ENE Effectiveness of training i 48 Amount of time when heart rate EELOLI fell below the target zone VEUHE CLEAR RECORDS This watch can contain data for up to 99 laps Individual memory cannot be selected and deleted The watch only allows for all data to be deleted To delete memory PEN Press MODE repeatedly to select then press ST SP until CLEAR MEM is displayed Press and hold SET LAP to delete all records OL 15 When memory is full MEM FULL will be displayed followed by CLEAR MEM Press and hold SET LAP to delete all records OR Press SET LAP to ignore and start an exercise without recording data for it OTHER OPERATIONS AND SETTINGS ACTIVATE ALARM To set daily alarm refer to Se
44. B 2 MAR 3 APR 4 MAY 5 JUN 6 JUL 7 AUG 8 SEP 9 OCT 10 al NOV 11 DEC 12 Sy SS 7 MMBOML Y 9FO73LOTAWIOFIFOR 1 ST SP SET ALARM SET LAP 2 ON OFF ST SP ON OFF SET LAP RES cts IN OFF B i 3 ST SP MODE
45. N CYCLE MM ET 2 ST SP ON OFF SET LAP JOG RUN CYCLE 1 MODE 3 44 GET SE Sn AE Oe 2 ST SP 3 SET TAP ON LENS SET LAP
46. ST SP to toggle to SET HR LIMIT then press SET LAP ii Press ST SP or MODE to input lower HR limit then press SET LAP to confirm iii Press ST SP or MODE to input upper HR limit then press SET LAP to confirm 5 Continue to set the following setting options warm up time exercise time rest on off dehydration or target indicator by pressing the following buttons ST SP to increase value or toggle options MODE to decrease value or toggle options SET to confirm Repeat steps 4 5 for all programs jog run cycle To help achieve maximum health benefits from your workout program it is important to know your Maximum Heart Rate MHR Upper heart rate limit Lower heart rate limit MHR is expressed in beats per minute You can get your MHR from an MHR test or you can estimate it by using the following formula 220 age MHR The watch is pre programmed with 5 HR target zone options each with its lower and upper heart rate limit as listed in the table below Lower limit Upper limit Type of activity 50 x MHR 60 x MHR Moderate Activity 61 x MHR 70 x MHR Weight Management 71 x MHR 80 x MHR Aerobic Zone 81 x MHR 90 x MHR Anaerobic Threshold Zone 91 x MHR 100 x MHR Red Line Zone Maximum capacity The most common zone range is from 50 to 80 of your Maximum Heart Rate This is where you achieve cardiovascu
47. aad Ca a OC rin eCAL o ey 3 ST SP ST SP PAUSE ST SP ST SP ST SP ST SP MODE PAUSE HE
48. an area where the heart rate reading stops flashing WARNING Signal interference in the environment can be caused by electromagnetic disturbances These may occur near high voltage power lines traffic lights overhead lines of electric railways electric bus lines or trams televisions car motors bike computers some motor driven exercise equipment cellular phones or when you walk through electric security gates Under interference the heart rate reading may become unstable and inaccurate NOTE If the watch is kept idle without receiving a heart rate signal for half a minute the heart rate mode will quit and return to clock mode START EXERCISING Before you start exercise allow the watch a few seconds to search for chest belt first This is to ensure you can receive comprehensive calculations such as your lap calorie and heart rate during exercise Ensure HR zone or limits have been set and if doing pre programmed exercise that the time conditions have been set EN NOTE You can view the time while exercising Press MODE to view time START TAKING MEASUREMENTS GENERAL EXERCISE TIP Skip to step 3 if tapping on lens with fingernail if y is displayed and is programmed for general exercise AUTO option 1 Press MODE to select displayed shortly after WORK Q 2 Press SET LAP to confirm AUTO will be 3 Press and hold MODE to search for HR signal Ensure and digits are display
49. an be set to suit different activities from pre programmed exercises such as jogging running and cycling to general exercise with no specific time schedule or planning For example if you are running your exercise program settings are likely to differ from those you would use when cycling Also the time you require to warm up and complete an exercise will vary That is why you can change the warm up and exercise countdown time to suit you This function is suited for situations when you are unsure how long your activity will take 1 Press MODE repeatedly to select HET f MODE gt GET AT FROG AUTO 2 Press SET LAP to enter SET PROG exercise program setting options 3 Press SET LAP to enter SET AUTO settings The screen below will be shown Choose either option A or B below See Maximum Upper Lower HR limits section in this manual lt below gt for more details A To use pre programmed heart rate limits i Press SET LAP ii Press ST SP or MODE to select HR zone 50 60 61 70 71 80 81 90 91 100 then press SET LAP to confirm Option B allows you to manually change your upper and lower heart rate limit if the pre programmed setting does not suit you or the type of exercise you are doing B To define heart rate limits manually i Press ST SP to toggle to SET HR LIMIT then press SET LAP ii Press ST SP or MODE to input lower HR
50. cator xX prompt to press MODE to exit A press MODE to toggle select a low battery indicator Y alarm activated Ci stopwatch running Chrono 10 FTL displayed data relates to entire exercise period 11 lap function activated lap data is displayed 12 memory mode is displayed 13 tap on lens function enabled 14 S target indicator indicates time till completion of Smart training program e g if warm up exercise and rest time combined is 50 minutes each segment would represent 10 minutes 15 4 N key press prompt STARTING YOUR WATCH FIRST TIME Press and hold all 4 buttons at the same time to activate the LCD screen The watch will prompt you to set your user profile IMPORTANT To ensure accurate calculations with your exercise you are strongly recommended to set the watch and user profiles before exercising Remember to set the profiles and exercise program settings after every battery replacement or reset NOTE When the watch is left idle for 30 seconds during set up it will automatically exit MIP For your added convenience the watch has been programmed to exit settings current mode and return to default time display upon a simple tap of the screen 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 se
51. e body performing at optimal levels This watch intelligently processes your information exercise intensity and duration to remind you at the appropriate time the need to rehydrate The bar icon SEEE is made up of 5 segments When the user should rehydrate by drinking 1 portion of liquids approx 120 240 ml 4 8 ounces this will be conveyed by 1 segment disappearing from right to left NOTE The missing segment will not reappear after the user has replenished the body with liquids TAP ON LENS The tap on lens feature gives you easy access to 1 of 4 exercise programs To select the type of exercise 1 Press MODE repeatedly to select raEI SET PROG will be displayed shortly after 2 Press SET LAP to enter exercise program setting options SET AUTO will be displayed shortly after 3 Press ST SP repeatedly to navigate to SET TAP ON LENS then press SET LAP to enter settings 4 Press ST SP to select ON and press SET LAP to confirm 5 Press ST SP or MODE to select exercise program JOG RUN CYCLE or general exercise monitoring AUTO To activate deactivate Tap on Lens function 1 Press SET LAP twice Display will show ON OFF TAP ON LENS 2 Press ST SP to toggle ON OFF 3 Press SET LAP to confirm selection yY indicates tap on lens function is activated To use the tap on lens Simply tap with fingernail on the lens to start the preset exercise program or tak
52. e entire user manual before using the product 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 Do not bend or stretch the transmitter part of the chest belt 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 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 Do not scratch hard objects against the LCD display as this may cause damage Take precautions when handling all battery types Remove the batteries whenever you are planning to store the product for a long period of time When replacing batteries use new batteries as specified in this user manual 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 20 Do not touch the exposed electronic circuitry as there is a danger of electric shock Check all major functions if the device has not been used for a long time Maintain regular internal testing and cleaning of
53. e laps WEARING THE CHEST BELT AND WATCH Chest belt The chest belt counts your heartbeat and transmits this data to the watch 1 Wet the conductive pads on the underside of the chest belt with a few drops of water or conductive gel to ensure solid contact 2 Strap the heart rate chest belt across your chest To ensure an accurate heart rate signal adjust the strap until the belt sits snugly below your pectoral muscles TIPS The position of the chest belt affects its performance Avoid areas with dense chest hair In dry cold climates it may take several minutes for the chest belt to function steadily This is normal and should improve with several minutes of exercise NOTE To maintain the best performance of your chest belt please handle it with care according to the following Do not wrap the chest belt in a wet towel nor with other wet materials Do not store the chest belt in a hot about 50 C and humid about 90 environment Do not place or wash the chest belt under running water instead clean it with a wet cloth Do not place the conductive rubber face down on a metal table or surface Properly dry the chest belt immediately after use Watch You can wear the receiver watch on your wrist or strap it to a bike or exercise machine as shown below For first installation of bike mount refer to Install bike mount section in this manual The heart rate che
54. ed 4 Press ST SP to start taking measurements START TAKING MEASUREMENTS PRE PROGRAMMED EXERCISE JOG RUN CYCLE MIP Skip to step 4 if tapping on lens with fingernail uW is displayed and is programmed for desired exercise option 1 Press MODE to select LIEK AUTO will be 12 displayed shortly after 2 Press ST SP to toggle to exercise options EX PROG and press SET LAP to confirm 3 Press ST SP to choose exercise program jog run cycle then press SET LAP to confirm selection The screens below will be shown ow _ etes Yan ad Yan an C0 oe h 1 gOS 4 Press and hold MODE to search for HR signal Ensure and digits are displayed 5 Press ST SP to start warm up timer TIP 1f you don t want to finish an exercise sequence warm up exercise rest press and hold SET LAP at any time to skip to the next sequence PAUSE RESUME STOP If you need to take a break during exercise press ST SP a NOTE For your convenience the display will automatically m ax D W toggle between record number with details and the time and yo oy date it was recorded Pras En ad 1S yi Im nn IM When ready press ST SP to resume exercise To stop exercise and save data Press ST SP to pause then press MODE To stop exercise without saving data Press ST SP to 3 Press SET LAP VIEW SUMMA will be displayed pause then press and hold ST SP 4 Press ST
55. horseback riding table tennis calisthenics bowling weight lifting or gymnastics 2 3 times a week totaling 1 hour per week ATHLETE High You actively and regularly participate in heavy physical exercise 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 activity level to calculate the calories burned and fitness index TIP As you progress update weight and activity level to help the watch give you an up to date reflection of your physical condition SET WATCH PROFILE TIME DATE ALARM 1 Press MODE repeatedly to select 4ET SET PROG will be displayed shortly after 2 Press ST SP repeatedly to navigate to SET WATCH 3 Press SET LAP to enter watch profile setting options 4 Press ST SP repeatedly to select the option to set alarm time date ST SP 5 Press SET LAP and start setting the selected option by pressing the following buttons ST SP to increase value or toggle options MODE to decrease value or toggle options SET LAP to confirm 6 Repeat steps 4 5 for all setting options Y will appear when alarm has been enabled SET EXERCISE PROGRAM To achieve balanced fitness you may wish to do a variety of exercises for different parts of the body and at varying intensities To accommodate this the exercise program c
56. lar benefits burn fat and become more fit There are three categories of training as described in the table below Training MHR Description Category Health 65 78 This is the lowest training Maintenance intensity level It is good for beginners and those who want to strengthen their cardiovascular systems Aerobic 65 85 Increases strength and Exercise endurance It works within the body s oxygen intake capability burns more calories and can be maintained for a long period of time 78 90 Generates speed and power It works at or above the body s oxygen intake capability builds muscle and cannot be maintained for a long period of time Anaerobic Exercise The upper and lower heart rate limits are calculated by multiplying your MHR by the percentages of the selected training category For example A 40 year old training for basic health maintenance His upper heart rate limit 220 40 age x 78 His lower heart rate limit 220 40 age x 65 IMPORTANT Always warm up before exercise and select the training category that best suits your physique Exercise regularly 20 to 30 minutes per session three to four times a week for a healthier cardiovascular system WARNING Determining your individual training category 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 e
57. lect HET SET PROG will be displayed shortly after Press ST SP repeatedly to navigate to SET USER Press SET LAP to enter user profile setting options 4 Set user profile according to the following order gender age weight unit weight height unit height activity level by pressing the following buttons ST SP to increase value or toggle options MODE to decrease value or toggle options SET LAP to confirm ON Once user profile is set the watch will automatically generate a BMI body mass index and Fitness index These calculations along with the calorie fat burned and the period you exercised at the correct intensity within chosen HR zone limits will help you track your progress over time For information about BMI Fitness index please refer to About the fitness body mass index section in this manual EN After your user profile is set the SET USER screen below will be shown You can continue setting other profiles watch or exercise program by pressing ST SP repeatedly Enr nr 1 Pi i STISP k 4 4 4 The activity level is based on your own self assessment of the amount of exercise you regularly perform ACTIVITY LEVEL DESCRIPTION LITTLE Low You do not usually participate in programmed recreation sports or exercise HOBBY Medium You are engaged in modest physical activity such as golfing
58. limit then press SET LAP to confirm iii Press ST SP or MODE to input upper HR limit then press SET LAP to confirm The watch has a pre programmed exercise option the Smart Training Program which enables you to complete exercise cycles effectively It will guide you through from a warm up session to the end of your exercise program In addition to monitoring your heart rate and alerting you whenever you fall out of the HR range for the selected training zone the program allows you to check the calories burned and the percentage of fat burned 1 Press MODE repeatedly to select SET MODE semar suse SET SET _ GET gt ser O pos ta ES N e 7 FROG 2 Press SET LAP to enter SET PROG exercise program setting options 3 Press ST SP repeatedly to navigate to SET EX PROG then press SET LAP to enter settings 4 Press ST SP repeatedly to select type of exercise jog run cycle and press SET LAP Choose either option A or B below then continue to step 5 A To use pre programmed heart rate limits i Press SET LAP ii Press ST SP or MODE to select HR zone 50 60 61 70 71 80 81 90 91 100 then press SET LAP Option B allows you to manually change your upper and lower heart rate limit if the pre programmed setting does not suit you or the type of exercise you are doing B To define heart rate limits manually i Press
59. nding level The lungs heart blood circulatory system and working muscles are all factors in determined VO2 Max The unit of VO2 Max is ml kg min See the tables below for a rough guide to what your fitness index means FITNESS INDEX FOR MAN 22 27 32 37 42 Fitness index FITNESS INDEX FOR WOMAN Age Fitness index 18 Your body mass index is a measurement of the relative percentages of fat and muscle mass in the human body HEALTH BMI DESCRIPTION INDICATION RANGE Underweight Less Your body weight is than currently lower than 20 0 average Work toward healthy regular food intake and exercise routine to build up your health to recommended levels Recommended 20 0 to Your health is at the 25 0 recommended level Maintain a balanced diet and exercise to keep your current level of health Overweight 25 1 to Your body weight may be 29 9 above normal Increase your exercise and work out a diet plan to lower your risk for serious illness Obese 30 0 or At this level you may be at greater risk for heart disease high blood pressure and other illnesses Consult with your doctor to develop a proper health and fitness plan NOTE BMI should not be used as a guideline for health risks for the following groups GROUP REASON Children and teenagers BMI ranges are only based on adult heights Athletes and body builders BMI does not differentiate between fa
60. st belt and watch have a maximum transmission range of about 62 5 centimeters 25 inches They are equipped with the latest digital coding system to reduce signal interference from the environment as well as analog technology For more accurate readings use the digital transmission signal You should only switch to the analog transmission signal if the situation in point 2 occurs see below NOTE Whenever the watch is searching for the chest belt signal manual or automatic search make sure that the chest belt is no further than 10 cm 4 inches from the watch Your watch will advise you which system it is using and the signal status by displaying the following icons Icon Description Searching for a signal Outside and inside heart flashing A signal has been found and the digital system is being used Inside heart is flashing A signal has been found and the Heart is flashing analog system is being used No signal has been found HR The signal search will take approximately 10 seconds If after 10 seconds the heart icon is not flashing then your signal search has been unsuccessful and you need to force another signal search NOTE To switch from digital to analog or analog to digital system press the chest belt button for more than 4 seconds and then force a signal search IMPORTANT If HR is displayed because no signal has been found press and hold MODE to force a
61. t and muscle thus making it inaccurate for persons with high muscle volumes Pregnant or nursing This group generates TRAINING Warm up time range 00 00 00 05 00 10 00 15 Exercise time range 00 00 00 to 99 59 59 and 00 30 7 01 00 01 30 Rest time On off Target heart rate zone 51 60 61 70 71 80 81 90 91 100 Lower heart rate limit range 30 to 220 bpm Upper heart rate 80 to 240 bpm women naturally high fat reserves limit range as part of the pregnancy Maximum lap count 99 People over the age of 65 Fat reserves naturally tend Calorie range 0 to 9 999 kcal to be higher with older Fat burn percentage 0 to 100 persons range Fitness index range 1 to 66 NOTE The above BMI information is based on average Caucasian physique SPECIFICATIONS CLOCK Time format Date format 12 24 hour format with hour minute second DD MM or MM DD Year range 2009 2058 Alarm Daily 19 POWER Watch 1 x CR2032 3V lithium battery Chest belt 1 x CR2032 3V lithium battery OPERATING ENVIRONMENT Operating For watch temperature 0 C to 40 C 32 F to 104 F For chest belt 5 C to 40 C 41 F to 104F Storage temperature For watch and chest belt 20 C to 60 C 4 F to 140 F a W FZ Ww PRECAUTIONS To ensure you use your product correctly and safely read these warnings and th
62. t watch profile above To activate deactivate alarm 1 Press SET LAP Display will show ALARM ON OFF 2 Press ST SP to toggle ON OFF 3 Press SET LAP to confirm selection ACTIVATE BACKLIGHT Press Q Press any key to extend backlight for another 3 seconds he backlight function will not operate if g P is displayed BEEP TONE ON OFF Press ST SP to activate deactivate beep tone x indicates beep tone is deactivated N W EN REPLACE BATTERY If the battery power of your watch or chest belt is low the watch will display Watch Chest belt HR BELT LO BATT To replace watch battery 1 Use a small screwdriver to open the battery compartment lid 2 Remove the old battery and insert a new CR2032 3V lithium battery 3 Secure the lid by screwing it back into place Battery replacement of watch It is recommended to replace by HODOGAYA DENSI HANBAI CO LTD service center To replace the chest belt battery Not recommend to replace battery of watch unit by yourself Our service center has authorized engineer to replace battery and O ring and also go through water proof test If any quality problem is happen by the water leakage causing by improper battery replacement We will be no responsible for product guarantee IMPORTANT Remember to set the profiles after every battery replacement or reset KEYPAD LOCK Press and hold 3
63. xercise frequency and duration appropriate for your age condition and specific goals ALERT During exercise when the heart rate is out of the target zone the watch will send out visual and or sound alerts You can choose to turn the sound alert on off in the SET ALERT option For details of target zone refer to Maximum Upper Lower HR limits section in this manual To activate deactivate alert 1 Press MODE repeatedly to select SET PROG will be displayed shortly after 2 Press SET LAP to enter exercise program setting options SET AUTO will be displayed shortly after 3 Press ST SP repeatedly to navigate to SET ALERT then press SET LAP to enter settings 4 Press ST SP or MODE to turn alert ON OFF When alert has been enabled an audio alert and SHEDE BEL L DOME or YZ0HE will flash when you have surpassed your heart rate limit NOTE Sound alert will only be activated if alert setting is ON and during exercise when stopwatch is running ICON Heart rate sound alert is ON 1 beep you have gone below your lower HR limit DESCRIPTION 2 beeps you have gone above your upper HR limit To silence alert Press any key During exercise your body loses water most noticeably in the form of perspiration Water makes up 60 of an adult s body and performs many critical functions Water can boost endurance during prolonged exercise and keep th
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