keyrepeatedly you get the display toshow
differenteffortprofilesandyou can choose the
one best suited for you by pressing the ENTER
key.
2. TheTIME displayintheupperright-hand
corner of the display will start to flash.
Choose the desired duration of workout
(1-90 minutes in steps of 5 minutes) by using
the arrow keys. The device uses this value to
calculatethedurationof thedifferenteffort
levelsduring the programme. However,you
can also exercise for a shorter or longer
periodthan you have chosen. Afterhaving
setduration,press ENTER key.
3. The EFFORT display in the meter’s upper
right-hand corner starts to flash. Select the
desired effort level, from 1 up to 9 (default
value 5). If you are just beginning, choose a
low effort level from 1 to 5. If you are very fit,
select a high effort level from 6 to 9. N.B.
Youcanchangeyoureffort level during the
workoutwiththe arrow keys. After having set
the effort level, press ENTER key.
4. Theweightdisplayinthelowerright-hand
corner starts to flash. The left-hand side
display reads KG ->. Enter your weight
(default value 70 kg). The meter counts your
approximateenergyconsumptionduringthe
workoutaccordingtoyourweight.After
havingenteredyourweight,pressthe
ENTERkeyagain.
5. Begin your workout.
By pressing the SCAN key the right-hand side displays
automaticallyscandifferentvaluesevery6seconds.Youcan
also switch off the scan function by pressing the SCAN key,
if you want to follow only the effort, steps/minute and pulse
displays, for example.
Thetopmostdisplayshowseithertimecountdownoreffort
inwatts.Themiddledisplayshowseithertotalstepsorrate
in steps/minute. The lowest display indicates either
approximateenergyconsumptioninkilocaloriesorpulse.
The flashing dot in the left-hand display shows the present
effortlevel in the workoutprogramme.
When the chosen workout time has elapsed, the meter will
maintain the effort level and continues counting the training
values,soyoucancontinueyourworkoutwithoutstoppingif
yousowish.
3.2.3. TARGET PULSE PROGRAMME
Exerciseindifferentpulserangesaffectsthebodyindifferent
ways. For example, exercise of long duration within a
pulserange that is about50-60 % of themaximum pulse
burns fat, or helps you lose weight, whereas exercise in a
rangethatisabout70-80%ofthemaximumdevelopsthe
heartandrespiratorysystem,andoverallendurance,i.e.
itimprovesyourcondition.Ifyoudon’tknowyourownmaximum
pulserateyoucanusethefollowingformulasasaguideline:
GB
5
WOMEN: APPROX. MAXIMUM PULSE = 226 - AGE
MEN: APPROX. MAXIMUM PULSE = 220 - AGE
However, it is advisable to make sure by consulting your
doctor.
TheTARGET PULSEprogramme enables trainingat the
requested pulse level. Theprogramme requires measure-
ment of pulse.
1. Select the TARGET PULSE programme by
pressing the TARGET key after the meter
hasbeenswitched on or after pressing the
RESET key.
2. ThePULSEdisplayinthelowerright-hand
corner of the display will start to flash. Set
the desired pulse value (beats/min) by
using the arrow keys. N.B. The preset value can
bechangedduringthetraining. Youcan e.g.
beginyourtrainingwithalower,warmup
level and increase your effort level after a
whileby increasingthepulsevalue. After
having set the pulse value, press the ENTER
key.
3. TheTIME displayintheupperright-hand
corner of the display will start to flash.
Choose the desired duration of workout
(1-90 minutes in steps of 5 minutes) by using
thearrow keys. After havingset duration,
press the ENTER key.
4. Theweightdisplayinthelowerright-hand
corner starts to flash. The left-hand side
display reads KG ->. Enter your weight
(default value 70 kg). The meter counts your
approximateenergyconsumptionduringthe
workoutaccordingtoyourweight.After
havingenteredyourweight,pressthe
ENTERkeyagain.
5. Begin your workout.
Followyour pulseduring thetraining andespecially the
small light, the so called heart indicator next to the
PULSEtext.Thelightshouldflashintimewithyourheartbeat.
Iftheindicatorbeginstofunctioninadisturbingfashion(e.g.
additional beats or unnormal fluctuations), the pulse
measurementis notfunctioningproperly. Stopyourworkout
and make sure that you have followed all the instructions
describedinthismanualaboutpulsemeasu-rement(see3.4.
MEASURING PULSE).
Ifthesteppingeffortseemstoostrenuousoreasy,changethe
preset pulse value by using the arrow keys.
By pressing the SCAN key the right-hand side displays
automaticallyscandifferentvaluesevery6seconds.Youcan
also switch off the scan function by pressing the SCAN key,
if you want to follow only the effort, steps/minute and pulse
displays, for example.
Thetopmostdisplayshowseithertimecountdownoreffort
inwatts.Themiddledisplayshowseithertotalstepsorrate
in steps/minute. The lowest display indicates either
approximateenergyconsumptioninkilocaloriesorpulse.