Oregon Scientific Trainer Pro HR318 User manual

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SMART TRAINER / TRAINERPRO
User Manual
CONTENT
SECTION 1 INTRODUCTION......................................................3-10
SMARTTRAININGPROGRAM.........................................................3
FITNESSINDEX.......................................................................................5
TRAININGTIP..........................................................................................6
THERECEIVERWATCH......................................................................7
-ControlButtononTheReceiverWatch............................................. 8
THEHEARTRATECHESTBELT........................................................9
EFFECTIVE RANGE.............................................................................10
SECTION 2 GENERALOPERATION.....................................10-11
THEBACKLIGHT...................................................................................10
OPERATINGMODES............................................................................10
HOWTOSETTHEREALTIMECLOCK.......................................11
HOWTOUSETHEALARMCLOCK..............................................11
HOWTOUSETHESECONDZONETIME....................................11
SECTION 3 HEARTRATEMONITORING..........................11-16
USERPROFILE........................................................................................11
-ActivityScore.........................................................................................12
DISPLAYOFFITNESSINDEX..........................................................12
BEFORESTARTINGTHE SMART
TRAININGPROGRAM ........................................................................12
STARTINGTHESMARTTRAININGPROGRAM.......................13

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HOWTOTRAINWITHSTOPWATCH............................................14
HOWTORECALLTRAININGDATA............................................15
- ToRecallTheCaloriesand%FatBurn.............................................15
- ToRecallTheLAPMemory(ForTrainerPro only) .....................16
SECTION 4 ADDITIONALINFORMATION........................16-20
OUTDOORSSPORTS.............................................................................16
BATTERYINFORMATION...................................................................16
PRECAUTIONS........................................................................................18
SPECIFICATIONS....................................................................................18
MAINTENANCE......................................................................................19
CAUTION....................................................................................................19
REFERENCES...........................................................................................20
Read this instruction manual thoroughly before
operating the unit.

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SECTION 1 INTRODUCTION
Congratulations on your purchasing the Smart Trainer / Trainer Pro.
The Smart Trainer / Trainer Pro is a feature-packed precision device.
Apart from monitoring your heart rate and calorie and fat consumption
while training, it is capable of deriving the optimum training program
for you basing on your target activity score.
The products come with a heart rate chest belt and a receiver watch
complete with the functions of a real-time clock, stopwatch and back
light.
SMARTTRAININGPROGRAM
It is important you know your maximum heart rate (MHR), training
zone, upper heart rate limit and lower heart rate limit before you begin.
Theyhelpyou achievethe maximumhealth benefitsoutofyourworkout.
Your Smart Trainer / Trainer Pro was equipped with a SMART
TRAINING PROGRAM that your own MHR could be determined so
that your own upper and lower limit was set automatically throughout
the training process.
Or you can set your own upper and lower limit using the following as
a reference guide.
You may estimate your MHR using the following formula:
Men 220 - age = MHR
Women 230 - age = MHR

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There are generally three training zones. They are health benefited and
related to your MHR as follows:
50%
60%
70%
80%
90%
100%
The upper and lower heart rate limits are calculated by multiplying
your MHR by the percentages of the selected training zone.
For example:
For a 40-year-old man to train for health maintenance,
His Upper Heart Rate Limit (220 - 40) x 70% = 126
(beats per minute)
His Lower Heart Rate Limit (220 - 40) x 60% = 108
(beats per minute)
For a 30-year-old woman to train for aerobic exercise,
Her Upper Heart Rate Limit (230 - 30) x 80% = 160
(beats per minute)
Her Lower Heart Rate Limit (230 - 30) x 70% = 140
(beats per minute)
TheSMARTTRAINING PROGRAMwillguide you throughthe warm
up exercise to the end of the training exercise. Throughout the whole
training process you may check the calories consumed and % of fat
burn (from which it could show the percentage of calories came from
burning fat).
Moderate Activity
Weight Management
Aerobic Zone
Anaerobic Threshold Zone
Red Line Zone ( maximum capacity )

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FITNESS INDEX
Your Smart Trainer / Trainer Pro will generate a fitness index based on
your aerobic fitness, or your capacity to engage any forms of aerobic
exercise, dependent and limited by the body’s ability to deliver oxygen
to the working muscles in training. It is often measured by maximum
oxygen uptake (VO2 Max), which is defined as the highest amount of
oxygen that can be utilized when exercising at an increasingly
demanding level. The lungs, heart, blood, circulatory system, and
working muscles are all factors in determined VO2 Max. The unit of
VO2 Max is ml/kg.min.
Generally, the fitness range lies between 13 to 53 depend on ages. The
higher the index, the fitter you are. (Refer to the following diagram for
reference.)

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TRAININGTIPS
-Identify your training goal, be it to lose weight, keep fit, improve
health or compete with a friend.
-Select a training activity you enjoy. Varying your exercises can
make your training more interesting.
-Start slowly.
-Exercise regularly. Twenty to 30 minutes each and three to four
times a week for a healthier cardiovascular system.
-Gradually steps up your training zone as you become fitter.
-Always allow at least five minutes before and after training within
your exercise zone for warm-up and cool-down.

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-The health maintenance zone has the lowest training intensity.
It is good for beginners and those who want to strengthen their
cardiovascular systems.
-The aerobic exercise zone increases strength and endurance. It
works within the body’s oxygen intake capability, burns more
calories and can last longer.
-The anaerobic exercise zone generates speed and power. It works
at or above the body’s oxygen intake capability, builds more muscle
and cannot be maintained for a long time.
-Measure your pulse after training. Then repeat the procedure again
after three minutes. If it does not return to its normal resting pulse,
you might have trained too hard.
-Always check with your doctor before starting a vigorous training
program
THERECEIVERWATCH
You can wear it on your wrist or strap it to your bike or exercise
machine.
FIG. 1

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Control Button On The Receiver Watch
Smart Trainer Trainer Pro
1. [LIGHT] BUTTON
Turns on the EL back light for five seconds
2. [MODE]BUTTON
Changes the operating mode
3. [MEM / LAP] BUTTON
Displays training records or marks a lap in stopwatch mode
(The lap function is only available for Trainer Pro only)
4. [ST/SP/+] BUTTON
Monitors the training program and the stopwatch or changes a
value in setting mode
5. [SET] BUTTON
Holds to enter the setting mode or changes a value in setting mode
or displays the calorie and fat consumption in training

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THEHEARTRATECHESTBELT
The heart rate chest belt is used to count your heartbeat and transmit
the data to the receiver watch. To put it on,
1. Wet the conductive pads on the underside of the heart rate chest
belt with few drops of water or a conductive gel to ensure a solid
contact.
2. Strap the heart rate chest belt across the chest. Adjust the strap
until the heart rate chest belt sits snugly below the pectoral muscles
for an accurate heart rate signal.
HINTS:
-Theposition of theheartrate chest beltaffectsits performance. Move
the heart rate chest belt along the strap for the best transmission.
Avoid areas with dense chest hair.
-In dry, cold climates, it takes the heart rate chest belt a while to
function steadily. This is normal as sweat could improve the contact
with the skin.
FIG. 2

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EFFECTIVERANGE
The heart rate chest belt and receiver watch will start transmitting and
receiving signals once batteries are in place. Both units should be
worn or mounted within an effective distance of 62.5 centimeters (25
inches). If the signals have become unsteady,
-Shorten the distance between the heart rate chest belt and receiver
watch.
-Re-adjust the position of the heart rate chest belt.
-Check the batteries. Replace them when necessary.
SECTION 2 GENERAL OPERATION
THEBACKLIGHT
Press LIGHT to turn on the back light for five seconds.
Note: If []appears, the back light function will be deactivated
automatically in order to save the battery power. It will resume normal
once a new battery is changed.
OPERATING MODES
The receiver watch has six operating modes for real-time, alarm time,
second zone time, user profile, SMART TRAINING PROGRAM and
stopwatch.
Refer to FIG. 3 to toggle between the operating mode.