Receiver Watch
Bike Mount — Attach to your bicycle
handlebars when riding. Then, fasten the
watch around the bike mount.
Storage Pouch — Lets you conveniently carry
your heart rate monitor wherever you go.
For best results, moisten
this area of the chest prior
to attaching the chest strap
Padded Center —
contains the chest
strap’s transmitter
Wireless Heart
Rate Monitor
63-1520
Chest Strap
Step One
Heart Rate Training Zone
Step Two
Setting the Date and Time
Step Four
To achieve the maximum health benefits from your
workout, it is important to know your heart rate
training zone. Your training zone is your maximum
upper and lower heart rate (beats per minute) during
exercise. Calculate your upper and lower heart rate
limit using this formula:
8. Press SET. HEIGHTand the current height appear.
Setting the User Profile
1. Repeatedly press MODE until the time and date appear.
Before monitoring your heart rate, you must first enter your gender,
age, weight, height, and activity score.
1. Repeatedly press MODE until USERappears.
9. Press ST/SP/+ to choose the display format (cmor in).
2. Hold down SET until the clock format flashes (12 or 24 hour format). Press
10. Press SET. The height digits flash. Press ST/SP/+ to select your
ST/SP+ to select the desired format.
height.
2. Hold down SET until SEXappears.
Men: 220 – age = MHR
Women: 230 – age = MHR
3. Press SET. The hour digit flashes. Repeatedly press ST/SP+ to set the hour. PM
11. Press SET. ACTand the current activity score appear.
appears for a PM hour.
3. Press ST/SP/+ to select For M.
Activity Score represents your general physical activity. If you do
not regularly exercise, your score is 0(low). If you participate two
or three times a week for one hour in modest physical activity, such
as golf, horseback riding, gymnastics, table tennis, bowling, weight
lifting, and yard work, your score is 1(medium). If you regularly
participate in heavy physical exercise such as running, jogging,
swimming, cycling, or skipping rope, your score is 2(high).
Multiply your MHR by the percentages of the selected
training zone. There are three training zones that are
related to your MHR:
4. Press SET. The minutes flash. Repeatedly press ST/SP+ to set the minutes.
4. Press SET. AGEappears and the current age flashes. Repeatedly
press ST/SP/+to select your age (5–99).
5. Press SET. The year digits flash. Repeatedly press ST/SP+ to set the year
( 2001to 2050).
5. Press SET. WEIGHTand the current weight appear.
•
Health Maintenance Zone (70% – 60%) — The
lowest training intensity. For beginners and those
who want to strengthen their cardiovascular
system.
6. Press SET. The date format flashes (MDor DM). Press ST/SP+ to select format.
7. Press SET. The month digits flash. Repeatedly press ST/SP+ to set the month.
8. Press SET. The date digit flashes. Press ST/SP+ to set the date.
6. Repeatedly press ST/SP/+ to choose the display format (kgor
lbs).
12. Press SET. Your fitness index (range 1 – 76) appears.Your
fitness index is based on your aerobic fitness, or your capacity to
engage in forms of aerobic exercise. The higher the index, the
fitter you are.
7. Press SET. The weight digits flash. Repeatedly press ST/SP/+ to
•
Aerobic Exercise Zone (80% – 70%) —
Increases strength and endurance. It works
within the body’s oxygen intake capability, burns
more calories, and can be maintained over a
longer period of time.
set your weight.
9. Press SET to enter ZONE/TIMEmode. The corresponding time zone digit flashes.
Press ST/SP+ to select your time zone.
Step Five
10. Press SET to confirm and return to normal display.
•
Anaerobic Exercise Zone (90% – 80%) —
Generates speed and power. It works at or above
the body’s oxygen intake capability and builds
more muscle, but cannot be maintained over a
long period of time.
7. Press ST/SP/+ to turn the alert on or off. When alert is on, Ô
Setting the Timer
appears and three beeps sound at the end of exercise time.
Step Three
Setting the Alarm
To use the timer, you need to set your target activity and exercise time.
1. Repeatedly press MODE until TIMER, the current set timer, and
8. Press SET. EXappears and the current exercise time flashes.
9Ô appear.
1. Repeatedly press MODE until ALARM and the current alarm time appear.
9. Press ST/SP/+ to set the desired hours.
For example, a 30-year old female who wants to
determine her aerobic exercise zone would calculate
it as follows:
2. Hold down SET until T, ACT,and the current activity score appear.
2. Hold down SET until the hour digits flash and 3 appears. Repeatedly press
10. Press SET. The minute digits flash. Press ST/SP/+ to set the
ST/SP/+ to set the hour.
desired minutes.
3. Press ST/SP/+ to select your activity score determined in your
User Profile (0, 1, 2).
230 – 30 = 200 (MHR)
200 x .80 = 160 (Upper limit)
200 x .60 = 120 (Lower limit)
3. Press SET. The minute digits flash. Repeatedly press ST/SP/+ to set the minutes.
11. Press SET to confirm.
4. Press SET. LOWERappears and the current heart rate zone limit
flashes. Repeatedly press ST/SP/+ to select your lower heart rate
limit (30–220).
•
•
•
Make sure you fill in the target activity level and all the parameters
in your user profile. Otherwise, the calorie count and % fat burned
will not be available in training.
4. Press SET to confirm.
5. When the alarm is activated, it sounds at the set time every day. Press any button
to silence it.
What’s Included
5. Press SET. UPPERappears and the current heart rate zone limit
flashes. Repeatedly press ST/SP/+ to select your upper heart rate
limit (80–240).
Leave out the heart rate limits if desired. The figures are
automatically selected according to your inputs. If you enter heart
rate limits, the lower limit must not exceed the higher limit.
•
•
Watch/Monitor
Chest Strap
•
•
Bike Mount
6. To turn off the alarm feature, repeatedly press MODE until ALARMand the current
alarm time appear. Press SET until 3 disappears. Repeatedly press MODE to
return to normal time display.
e or dflash and a beep sounds if your lower or upper limits are
exceeded.
6. Press SET. ALERTappears and ONor OFFflashes.
Storage Pouch
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