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BMI:
BODY MASS INDEX is one of the most accurate ways to determine when extra weight translates into a
health risk.
Number
Classification
Risk
Below 18
Underweight
Low Risk
19 - 25
Normal
Average Risk
26 - 30
Overweight
High Risk
31 and above
Excess Weight
Extreme Risk
BMR:
Your BASAL METABOLIC RATE is the minimum Calories required to sustain life in a resting
individual. It can be looked at as being the amount of energy (measured in Calories / kcal) expended by the body
to remain in bed asleep all day.
If you count the Calories of the food you consume each day, subtract your BMR, and subtract your Calories
burnt whilst exercising, the end result will be an approximate check whether you are losing or gaining weight.
If you are trying to lose weight then you must reduce your Calorie intake. However, reducing your Calorie intake
too fast and too much will upset your metabolism and may result in an overall weight gain. It's important to
reduce your Calorie intake slowly over two-to-three weeks to allow your metabolism to adjust and never reduce
your daily Calorie intake below your BMR.
TDEE:
Your TOTAL DAILY ENERGY EXPENDITURE is an estimate of your daily Calorie requirements.
If you are trying to lose weight then your TDEE is an excellent maximum Calorie guide.
We suggest that to lose weight at a moderate level you adjust your Calorie intake to halfway between your BMI
and your TDEE.
TDEE + BMI ÷ 2 = WEIGHT LOSS
BODY FAT %:
Your estimated body fat percentage for your reference only.
Classification
Women (% fat)
Men (% fat)
Essential Fat
10-13%
2-4%
Extremely Low
14-20%
6-13%
Low
21-24%
14-17%
Average
25-31%
18-25%
Obese
32% plus
26% plus
TARGET VALUES
TIME - METERS - STROKES - CALORIES
TIME - METERS - STROKES - CALORIES Target Values are optional. If you do not select any of these
optional Target Values then the computer will count from zero upwards. If you select one or more of these
optional Target Values then the computer will countdown from your selection.
The computer will stop your workout and sound an alarm for once the FIRST Target Value has been achieved.
TIME
1:00 ~ 99:00 minutes (in 1x minute steps)
METERS
100 ~ 99,900 Meters (in 100x Meter steps)
STROKES
10 ~ 990 strokes (in 10x stroke steps)
CALORIES
10 ~ 990 Calories (in 10x Calorie steps)
TARGET VALUES ~ HOW TOO
TARGET VALUES are optional.
To bypass all “TARGET VALUES” press and hold the ENTER Key. To bypass an individual “TARGET
VALUE” press the ENTER Key. To select a “TARGET VALUE” press the SELECT Keys. Then press the
ENTER Key to confirm your selection.
