Receiver Watch
Step Five
Heart Rate Training Zone
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:
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
(
2001
to
2050
).
6.
Press SET. The date format flashes (
M D
or
D M
). 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
F
or
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 (
kg
or
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
9
Ô
appear.
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
ON
or
OFF
flashes.
7.
Press ST/SP/+ to turn the alert on or off. When alert is on,
Ô
appears 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
d
flash 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 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).
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.
Storage Pouch — Lets you conveniently carry
your heart rate monitor wherever you go.
Bike Mount — Attach to your bicycle
handlebars when riding. Then, fasten the
watch around the bike mount.
Chest Strap
•
Bike Mount
•
Storage Pouch
For best results, moisten
this area of the chest prior
to attaching the chest strap.
Padded Center —
contains the chest
strap’s transmitter
