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Anleitung Zusammenfassung
There are many variations of formulas for calculating target zones. In most cases they will come up with a range very close to or the same as the auto-setting of this monitor. If you prefer to fine-tune or program your own limits, this can be done in the 2nd portion of the HR Setting Mode (see page 8). The internal automatic TZ calculation is based on the following example: 7 TARGET ZONE CALCULATION FORMULA 220 - Your Age = max HR For a 30 year old person, your calculations would be as follows: 220 - 30 = 190 Maximum Heart Rate 65% of this number = 123.5 85% of this number = 161.5 TARGET ZONE CALCULATION FORMULA 220 - Your Age = max HR For a 30 year old person, your calculations would be as follows: 220 - 30 = 190 Maximum Heart Rate 65% of this number = 123.5 85% of this number = 161.5 The calculated exercise range for a 30 year old would be a low of 124 and a high of 162 beats per minute. You should never exercise near your maximum heart rate (max HR) for any period of time. SETTING TIMERS, CALORIE INFORMATION & TARGET ZONE Start from the Heart Rate/Stopwatch Mode 1. Press & hold the SET button to enter the setting mode. 2. Interval Timer (blinking) --Set the minutes pressing the MODE or ALARM button (0-99 min., default is 0). Press the LAP button to proceed. 3. Target-Trac (blinking) --Set the Goal Alarm pressing the MODE or ALARM button (5 min. blocks 0-60, default is 20 min.). Press the LAP button to proceed to the next item. 4. Exercise Factor (blinking) --Set by pressing the MODE or ALARM button (see exercise chart on page 13). Range 1- 20, default is 5). Press the LAP button to proceed to the next item. 5. Age (blinking) --Set by pressing the MODE or ALARM button (Range is 7-99, default is 30). Press the LAP button to go back around to the Interval Timer or AGE the SET button to proceed to Calorie Set-Up. Note: If you want to use the built-in EZ-Setting of 65-85% of your max, set only your age and skip the next section by pressing SET. 8 CUSTOMIZING TARGET ZONE CUSTOMIZING TARGET ZONE Note: Calorie Setting information is necessary to correctly calculate calories burned. 1. After setting the timers in the first section of the setting mode, press the SET button to access Calorie Setting. 2. Target Zone High (blinking) --Set by pressing the MODE or ALARM button (TZ High auto-sets based on age setting, modifying it is optional.). Press the LAP button to proceed to the next item. 3. Target Zone Low (blinking) --Set by pressing the MODE or ALARM button (TZ Low also auto-sets based on age setting, modifying it is optional.). Press the LAP button to proceed to the next item. 4. Gender (blinking) --Set by pressing the MODE or ALARM button. Press the LAP button to proceed to the next item. Press the SET button to exit to the Heartrate/Stopwatch Mode. Note: Any items not set will default to standard average values. The TZ limits automatically set to 65-85% of your max. based on your age setting (where Max. = 220 - Age) (every time the age setting is changed). This watch will allow you to program your upper and lower limits within one beat of each other. It will also allow you to set either limit to the "off" position, but it will not let you set the lower limit higher than the upper or the upper to less than the lower. DETRMINING YOUR EXERCISE FACTOR The Exercise Factor Setting is one of the variables used by the watch in estimating the amount of calories burned during your workout. The most common forms of exercise are listed in the chart below. These numbers represent a moderate to high-effort level range. Select a number from the chart below based on how hard you plan to exercise for a given activity and set your unit accordingly. (See Setting instructions on page 11). We’ve highlighted the most common forms of activities. If you do not find the particular activity you are looking for, refer to one that’s similar. 9 STRETCHING Begin and end every workout with stretching. Stretching done before your workout increases flexibility to help prevent muscle strain or injury and stretching after, loosens tight muscles and helps prevent soreness. • Stretch before warm up & after cool down. • Stretch slowly & gently, never bounce or stretch to a point of pain. • Hold each stretch 30-60 sec. & exhale as you extend stretches. WARM UP & COOL DOWN 55% OR LESS Warm Up & Cool Down: 55% or less --Start every exercise with a slow and gradual warm up and end with a slow and gradual cool down. Smoothly easing into and out of strenuous activity helps your body prepare your metabolism and blood flow to efficiently break down fat and change over from one intensity level to another. Going into your target zone too quickly can cause your heart rate to increase too rapidly causing you to loose your energy too soon, strain yourself or possibly worse. • Slowly bring your heart rate to a level just below the lower limit of your target zone. • Maintain heart rate at this level for 5-10 min. FAT BURNING ZONE: 55-65% The Fat Burning Zone: ...