Assessments - 2, GPA: 3
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Facilidade de uso
Calculate your upper and lower heart rate limit using this formula: Men: 220 – age = MHR Women: 230 – age = MHR Multiply your MHR by the percentages of the selected training zone. There are three training zones that are related to your MHR: • Health Maintenance Zone (70% – 60%) — The lowest training intensity. For beginners and those who want to strengthen their cardiovascular system. • 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. • 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. For example, a 30-year old female who wants to determine her aerobic exercise zone would calculate it as follows: 230 – 30 = 200 (MHR) 200 x .80 = 160 (Upper limit) 200 x .60 = 120 (Lower limit) Step Two Setting the Date and Time 1. Repeatedly press MODE until the time and date appear. 2. Hold down SET until the clock format flashes (12 or 24 hour format). Press ST/SP+ to select the desired format. 3. Press SET. The hour digit flashes. Repeatedly press ST/SP+ to set the hour. PM appears for a PM hour. 4. Press SET. The minutes flash. Repeatedly press ST/SP+ to set the minutes. 5. Press SET. The year digits flash. Repeatedly press ST/SP+ to set the year ( 2001to 2050). 6. Press SET. The date format flashes (M Dor 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. 9. Press SET to enter ZONE/TIME mode. The corresponding time zone digit flashes. Press ST/SP+ to select your time zone. 10. Press SET to confirm and return to normal display. Step One Wireless Heart Rate Monitor 63-1520 Step Four Step Three Setting the Alarm 1. Repeatedly press MODE until ALARM and the current alarm time appear. 2. Hold down SET until the hour digits flash and 3 appears. Repeatedly press ST/SP/+ to set the hour. 3. Press SET. The minute digits flash. Repeatedly press ST/SP/+ to set the minutes. 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. 6. To turn off the alarm feature, repeatedly press MODE until ALARM and the current alarm time appear. Press SET until 3 disappears. Repeatedly press MODE to return to normal time display. Setting the User Profile Before monitoring your heart rate, you must first enter your gender, age, weight, height, and activity score. 1. Repeatedly press MODE until USER appears. 2. Hold down SET until SEX appears. 3. Press ST/SP/+ to select For M. 4. Press SET. AGE appears and the current age flashes. Repeatedly press ST/SP/+to select your age (5–99). 5. Press SET. WEIGHT and the current weight appear. 6. Repeatedly press ST/SP/+ to choose the display format (kgor lbs). 7. Press SET. The weight digits flash. Repeatedly press ST/SP/+ to set your weight. Setting the Timer 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 9Oappear. 2. Hold down SET until T, ACT, and the current activity score appear. 3. Press ST/SP/+ to select your activity score determined in your User Profile (0, 1, 2). 4. Press SET. LOWER appears and the current heart rate zone limit flashes. Repeatedly press ST/SP/+ to select your lower heart rate limit (30–220). 5. Press SET. UPPER appears and the current heart rate zone limit flashes. Repeatedly press ST/SP/+ to select your upper heart rate limit (80–240). 6. Press SET. ALERT appears and ONor OFF flashes. 7. Press ST/SP/+ to turn the alert on or off. When alert is on, Oappears and three beeps sound at the end of exercise time. 8. Press SET. EX appears and the current exercise time flashes. 9. Press ST/SP/+ to set the desired hours. 10. Press SET. The minute digits flash. Press ST/SP/+ to set the desired minutes. 11. Press SET to confirm. • 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. • 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. • e or dflash and a beep sounds if your lower or upper limits are exceeded. What’s Included • Watch/Monitor • Chest Strap 8. Press SET. HEIGHT and the current height appear. 9. Press ST/SP/+ to choose the display format (cm or in). 10. Press SET. The height digits flash. Press ST/SP/+ to select your height. 11. Press SET. ACT and the current activity score appear. 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...