Scala SC 440 User manual

SC 440
© by scala electronic gmbh, Germany
Gebrauchsanweisung
Pulsuhr SC 440
Instruction Manual
Heart Rate Monitor SC 440
Mode d`Emploi
Montre de mesure de la
fréquence cardiaque SC 440
www.scala-electronic.com

2
CONTENTS
CONTENTS ........................................................... . . . . . . 2
PRELIMINARY
Dear customer .......................................................... . . 3
Note .............................................................. . . . . . . . . . . . . 3
Functions of the Heart Rate Monitor ............................. 3-4
Exercise with the Heart Rate Monitor . ........................... 4
PLANNING YOUR EXERCISE
Planning your exercise the right way ............................. 5
Your optimal exercise zone .......................................... 6-7
Effects of different exercise zones
LOSING WEIGHT
The energy amount ................................................... 8
The ideal body weight ................................................ 8
The right way to lose weight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8-9
Control your weight in using the Hear Rate Monitor ........ 9
PRIOR TO START
The exercise .......................................................... . . . . . . 10
Loading and changing the batteries ............................ 10
Wearing the transmitter belt ........................................ 11
Wearing the Hear Rate Monitor ................................... 11
USE – CLOCK FUNCTIONS
Key operation .......................................................... . . . 12
Clock setting ............................................................. 12-13
Enabling the key beep /hour beep .............................. 13
Setting the timer ....................................................... . . 13
Starting the timer ....................................................... . 14
Enabling the alarm ..................................................... 14
Setting the date ........................................................ . 14
Using the stopwatch ................................................... 14-15
USE – HEART RATE FUNCTIONS
Programming your personal target zone ....................... 16
Setting your personal data . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Enabling the receive mode ......................................... 16-17
Starting the record mode ............................................ 17
Setting the alarm ........................................................ 17-18
Viewing measuring data ............................................. 18
TECHNICAL DATA / WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

3
PRELIMINARY
Dear customer,
We congratulate you on your new Heart Rate Monitor SC 440
from Scala®.
We are glad that you decided for this Heart Rate Monitor and
hope you enjoy the product and use it with success. The Heart
Rate Monitor should be your constant companion for all
exercises. The Heart Rate Monitor is an indispensable assistant
to the beginner or regular exerciser, even to professional
athletes. The Heart Rate Monitor helps you build and improve
your fitness in controlled manner.
Note
Please read this Instruction Manual carefully to know your new
appliance.
To ensure your safety, please use the Heart Rate Monitor under
the doctor or coach’s instruction if you have one of the
following situations:
- Who suffers form cardiopulmonary disease
- Who suffers from obesity
- Who has not exercised for an extended period of time
Functions of the Hear Rate Monitor
Watch functions: • Time display
- 12h/24h mode
- Hour signal
• Timer
- maximum 99h 59min 59sec
• Alarm
- 3 different settings available
• Date
- Automatic day of week display
• Stopwatch
- with 1/100sec resolution
- maximum 99h 59min 59sec
Heart rate functions: • Exercise target zone
- User-programmable
• Current heart rate display
• Effective exercise time display
• Display of expended calories during
exercise
• Percentage display of
expended fat during exercise
!

4
PRELIMINARY
• Fat lost in grams
• Total weight lost in grams
• Maximum heart rate in exercise
• Average heart rate in exercise
• Exercise time within exercise target zone
• Time over high limit of exercise target zone
• Total exercise time
• Visual and audible alarm when exceeding
the exercise zone
• Visual and audible alarm when exceeding
the low limit of the exercise zone
• Key beep (sounds when a key is pressed)
Exercise with the Heart Rate Monitor
The heart is the most important muscle of our body; it requires
regular exercise to remain or become strong and efficient. With
the Heart Rate Monitor you can make sure to exercise your
heart safely and efficiently.
Your heart supplies all information to be able to assess the
safety and efficiency of your personal fitness program.
The heart beats per minute (heart rate) supplies constant
information on the condition of your body. You can read the
beats per minute as pulse frequency on your Heart Rate Monitor.
You can see if your exercise program is too hard or too light or
how fast you burn calories.
If the pulse rate is high this indicates that you are exercising too
much and maybe running a risk to damage your body. If the heart
rate is low this means that the success of your exercise is poor.
Whatever the target of your exercise – weight loss, improving your
general fitness or systematic preparation for competitions – your
Heart Rate Monitor SC 440 assists you in an ideal way by supplying
you with information on the optimal average pulse rate.
You should measure the pulse rate during the whole exercise. Most
advanced radio technology makes it possible that you can read
your current pulse rate at any time on you Heart Rate Monitor SC 440.
Consult your doctor before you start
regular exercise with the SC 440.

5
PLANNING YOUR EXERCISE
Planning your exercise the right way
If you want to lose weight or prepare for a sports competition,
set the limits for the exercise and exercise using this program.
For the optimal exercise program, define the high and low limits
of your heart rate; which are percentage values of your known
or estimated maximum heart rate (Maximum Heart Rate =
MHR).
If you have made a test to find your maximum heart rate or if
you are a constantly exercising athlete, you probably know
your "MHR” value.
If you do not know your MHR value, you can estimate your
maximum heart rate using the following equation:
This is how you can calculate your maximum heart rate:
Equation: MHR = (200 – your age) + K*
*) K = 20 for males
K = 30 for women
For a man aged 36 the following result is obtained:
200 – 36 + 20 = 184 maximum heart rate (MHR)
50% of this value = 92
65% of this value = 120
Individuals of the same age may have different maximum
heart rates. The tolerance is about 10-12 bpm (beats per
minute). Persons with cardiopulmonary disease, persons
suffering from obesity and persons who have not exercised for
an extended period of time should know their heart rate
exactly. The safest pulse in a male of good physical constitution
is about 90% of the maximum value (MHR).
Elderly obese persons who are not in good physical condition
must not exercise at heart rate beyond the safe range.

6
PLANNING YOUR EXERCISE
Your optimal exercise zone
Intensity, duration and frequency are three essences of all your
exercises. Select your exercise zone in accordance with the
target of your exercise (weight loss, maintaining your physical
constitution or improving your physical constitution)
According to reference from the ACSM (American College of
Sports Medicine) there are several heart rate levels:
% your personal MHR intensity
up to 35 very light
35 - 54 light
55 - 69 moderate
70 - 89 hard
90 and over up to very hard
100 maximum
The tables below contain data on the frequency, intensity and
duration of exercise as a function of the exercise target:
Beginner of exercise:
Week Frequency Duration Intensity
(times/week) (minutes)
1 - 2 3 13 - 20 Moderate
1 - 2 3 - 4 20 - 30 Moderate
Lose weight:
Week Frequency Duration Intensity
(times/week) (minutes)
3 - 5 3 - 5 30 - 45 Light
3 - 5 3 - 5 45 - 60 Moderate
3 - 5 3 - 5 90 - 120 Moderate
Maintain your physical condition:
Week Frequency Duration Intensity
(times/week) (minutes)
- 3 - 5 30 - 45 Hard

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PLANNING YOUR EXERCISE
Improve your physical condition:
Week Frequency Duration Intensity
(times/week) (minutes)
3 - 5 3 - 4 20 - 30 Moderate
3 - 5 3 - 5 30 - 45 Hard
Effects of different target zones
Exercises in the lower range range of about 50 - 60 % MHR
(Maximum Heart Rate) will improve your general health.
Exercising in this range improves the long-term condition of your
cardiac muscle. It assists and improves your physical and
mental well-being.
Exercises in the medium range of about 65 - 80 % MHR
(Maximum Heart Rate) is generally preferred by sportsmen to
improve their continuous performance. This improves their
physical fitness. Exercising in this range burns more calories.
Exercises in the top range of about 80 - 95 % MHR (Maximum
Heart Rate) is a target of all high-performing sportsmen and
sportswomen who must reach maximum performance level
in terms of speed and force for a short time. Exercises in this
zone exploit the effect that an "oxygen deficit" and a "lactic
acid stimulation" are created.

8
LOSING WEIGHT
The energy amount
An adult person burns about 1764 kcal a day. You can
determine your daily calorie consumption from the following
table.
Item of work Duration Male Female
Sleep 8 hr 460 Kcal 350 Kcal
Dining 1 hr 90 Kcal 70 Kcal
Driving 0.5 hr 50 Kcal 35 Kcal
Standing 1 hr 125 Kcal 95 Kcal
Office work 6 hr 620 Kcal 465 Kcal
Cooking 1.5 hr 245 Kcal 180 Kcal
Showering 0.2 hr 70 Kcal 50 Kcal
Shopping 0.5 hr 80 Kcal 60 Kcal
The ideal body weight
A good approximation of the ideal body weight is possible with
the BMI, the Body Mass Index, which can be calculated as follows:
BMI = weight in kg ÷ (square of body height in meters)
Example: 70 kg ÷ (1.75 m x 1.75 m) = 22.9.
A man of 1.75 m height and weighing 70 kg has BMI = 22.9.
The ideal BMI for males is between 19.8 – 24.2 and for females it is
18.9 – 23.1.
Of course you can calculate your ideal weight the other way
round, as follows:
Ideal weight in kg = ideal BMI x (square of body height in meters)
- Ideal BMI for males : 22
- Ideal BMI for females : 21
Example: 21 x 1.70 m x 1.70 m = 60.7 kg
The right way to lose weight
The principle of losing and retaining weight:
a) Retain weight from exercise:
Daily capacity of exercise:
Daily energy consumption through work = daily calorie
intake

9
LOSING WEIGHT
b) Lose weight from exercise:
Daily capacity of exercise:
Daily energy consumption through work > daily calorie
intake
Control your weight in
using the Heart Rate Monitor
For the purpose of calculating your consumption of calories and
weight loss, your Heart Rate Monitor SC 440 has special function
to help you.
Please note
- The calculated and recorded expended calories are for
the whole process of exercise, not only for a single exercise.
- The heart rate will not be stable at the beginning of
exercise, so the calculated expended calories will have
an error value; the accurate value will arise after warm-up.

10
PRIOR TO START
The exercise
The optimal exercise proceeds in three steps:
1. Warm-up:
For avoiding athletic injury we strongly advise always to do
a slow warm up as well as gentle stretching for at least 5~10
minutes every time while you start exercising.
2. Die target zone:
Keep the pre-set intensity for different purpose of exercise at
least for 20 minutes to ensure you have a successful exercise.
3. Cool down:
This is as important as warm-up. Our body needs time to
recover from the exercise state to the calm state. So 5 to 10
minutes cool down after exercise can avoid the athletic
injury.
Note: : Each shift of target zone during an exercise needs also
3 - 5 minutes to reach the stable heart rate state.
Loading and changing the batteries
1. The Heart Rate Monitor:
Remove the rear cover of the Heart Rate Monitor (use a
screwdriver). Install a 3.0 V battery with the positive (+) pole
upward; close the rear cover. If the LCD panel shows fancy
signs, remove the battery from the battery compartment
and install the battery again. This forces a reset of the
microprocessor. The device should work properly thereafter.
2. The transmitter belt:
Open the battery compartment of the device with a coin
and remove the dead battery. Install the new 3.0 V battery
making sure of correct polarity. The positive (+) pole must be
on the visible upper side. Close the battery compartment
and tighten the cover.