Operation Guide 3014
5
Synchronizing the Watch with the Sensor Bar
While you are wearing the chest strap, press the
B
button while the
watch is in the Timekeeping Mode, Stopwatch Mode, or Timer Mode to
start synchronization.
After synchronization is complete, the watch will receive the signal from
the sensor bar and display your heart rate.
•
The heart mark will flash on the display while your heart rate is being
monitored.
•
In the Stopwatch Mode, the Heart Rate screen shows the workout
intensity along with the heart rate.
•
In the Timer Mode, the heart rate is displayed while a timer operation
is in progress. Heart rate is not displayed while the timer is reset to its
starting time.
•
Pressing the
B
button while the watch is monitoring your heart rate
will perform synchronization again.
•
Synchronization will be cancelled automatically if the watch is not able
to receive any signal from the sensor bar for about 60 seconds.
Age, Resting Heart Rate, Workout Intensity (%HRR) Table
Resting Heart Rate 60bpm Resting Heart Rate 70bpm Resting Heart Rate 80bpm
20
30
40
50
60
70
80
130
125
120
115
110
105
100
144
138
132
126
120
114
108
172
164
156
148
140
132
124
122
118
114
110
106
102
98
135
130
125
120
115
110
105
148
142
136
130
124
118
112
174
166
158
150
142
134
126
128
124
120
116
112
108
104
140
135
130
125
120
115
110
152
146
140
134
128
122
116
176
168
160
152
144
136
128
116
112
108
104
100
96
92
Workout Intensity (%HRR) Workout Intensity (%HRR) Workout Intensity (%HRR)
Age
40% 50% 60% 80% 40% 50% 60% 80% 40% 50% 60% 80%
•
Values are calculated by CASIO and are presented as general guidelines only. Actual
requirements will vary by individual.
About your heart rate
Your heart rate is a value that indicates the number of times your
heart beats per minute. During a workout, your heart rate
increases in order to supply large amounts of oxygen to your
muscles.
As your fitness level increases, the blood sent to your muscles
becomes richer in oxygen, and so you will need to workout at a
higher intensity in order to achieve the same training effect as you
did previously. This is what is known as “cardiovascular fitness”.
As your cardiovascular system develops, your heart is able to
move more blood with each pump, which means that it does not
need to pump as often as it did before. This is why heart rate is a
major factor when setting workout goals.
To attach the chest strap to your chest
1. Slightly moisten the two sensor pads
(diamond pattern areas) on the inside
surface of the sensor bar. This will
provide better contact for the sensor
pads.
2. Insert one of the tabs on either end of the strap into one of the holes
in the sensor bar, from the inside of the sensor bar. Secure the tab in
place so it lays down flat as shown in the illustration.
3. Wrap the chest strap around your chest so it is in direct contact with
your skin, and secure the tab at the other end of the strap to the other
hole of the sensor bar. Fasten the strap securely to ensure that it
does not slip down while you are exercising.
4. Make sure that the sensor pads are located above your rib cage.
•
Take care that you do not fasten the chest strap too tightly.
■
Body Weight Unit
Use the
E
or
B
button to toggle between
kg (kilograms) and lb (pounds).
■
Weight
WEIGHT
Use the
E
(+) and
B
(–) buttons to
change the displayed value in the range of
20 to 200 kilograms or 44 to 440 pounds.
■
Body Fat Unit
Use the
E
(+) and
B
(–) buttons to
change the displayed unit to either
g (grams) or oz (ounces).
■
Target Heart Rate Guide
1. Measure your resting heart rate while lying in bed, either before you
go to sleep or immediately after you wake up.
2. Calculate your maximum heart rate by subtracting your current age in
years from 220.
3. In the Age, Resting Heart Rate, Workout Intensity (%HRR) Table
below, find your desired level of workout intensity.
For race training
High (80%+)
For weight loss and endurance
Medium-to-High (60% to 80%)
For beginners and low load
Low (40% to 50%)
4. Use the formula below to calculate your target heart rate.
Exercising Heart Rate (Target Heart Rate) =
(Maximum Heart Rate – Resting Heart Rate)
×
Workout Int Resting Heart Rate
Monitoring Your Heart Rate During
a Workout
This section explains what you need to do to monitor your heart rate
while exercising. This section assumes that you have already configured
your personal information settings.
Getting Ready
Before exercising, you need to attach the chest strap to your chest and
synchronize the signal between the sensor bar and watch.
Certain types of heart rate monitors can cause interference with the
signal sent by the sensor bar to your watch. If you suspect that you are
getting interference, move away from the other heart rate monitor.
Moisten
Tab
Heart mark
Heart mark
(Heart Rate Screen)
Timekeeping Mode
Stopwatch Mode