User manual OREGON SCIENTIFIC SE121-132

[. . . ] Oregon ScientificTM VIBRA-TRAINER / VIBRA-TRAINER PRO Model: (SE121 / 132) User Manual TABLE OF CONTENTS Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Key features . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Watch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 LCD display . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . [. . . ] Press ST / SP / + to change the setting. Repeat Steps 2 ­ 3 to change other settings for that mode. USING THE CLOCK USING THE REAL-TIME CLOCK The real-time clock is the default display for the VIBRA-TRAINER / VIBRA-TRAINER PRO watch, and tracks the time, date, month, and day of week. The clock is programmed with a 50-year auto-calendar, which means you do not need to reset the days of the week and dates each month. Refer to the "Changing the Settings" section to set the real-time clock. USING THE ALARM CLOCK To activate the alarm, press SET while the alarm time is displayed. The alarm icon will display whenever the alarm is set. When the feature is activated, a beep will sound at the designated time each day. It will ring at the same time the next day unless you turn the feature off. 6 SE121/132_Eng Page 7 3/19/03, 11:29 AM GB Adobe PageMaker 6. 5C/PPC GB USER PROFILE To access the full benefits of using the VIBRA-TRAINER / VIBRATRAINER PRO sports watch, set up your user profile before you exercise with the watch. This will automatically generate a fitness index, and allows you to track your progress over time. With the user profile, you can enter information about yourself to help determine your proper fitness index level (described on page 8). The user profile includes the following metrics: sex, age, weight (kg or lbs), height (feet / inches, or centimeters), and activity level. The activity level is based on your own self-assessment of the amount of exercise you regularly perform. Activity level 0 Description Low ­ You do not usually participate in programmed recreation sports or exercise. Medium ­ You are engaged in modest physical activity (such as golfing, horseback riding, table tennis, calisthenics, bowling, weight lifting, yard work, or gymnastics) two or three times a week totaling one hour per week. This automatically sets your personal upper and lower heart rate limits, which are monitored as you exercise. Alternatively, you can calculate your own heart rate limits following the instructions below: Sex Men Women MHR 220 ­ age = MHR 230 ­ age = MHR Lower limit MHR x (lower training zone %) Upper limit MHR x (upper training zone %) TRAINING ZONES There are three training zones, as described below. Training Zone Health Maintenance MHR % 50 ­ 65% Description This is the lowest training intensity level (50 ­ 65% MHR). It is good for beginners and those who want to strengthen their cardiovascular systems. It works within the body's oxygen intake capability, burns more calories, and can be maintained for a long period of time. It works at or above the body's oxygen intake capability, builds muscle, and cannot be maintained for a long period of time. Aerobic Exercise 65 ­ 80% Anaerobic Exercise 80 ­ 95% The SMART TRAINING PROGRAM will guide you through from a 5-minute warm up to the end of your exercise program. In addition to monitoring your heart rate and alerting you whenever you fall out of the range for the selected training zone, the Program allows you to check the calories consumed and the percentage of fat burned. You can also check the percentage of calories consumed through burning fat. 9 SE121/132_Eng Page 10 3/19/03, 11:29 AM Adobe PageMaker 6. 5C/PPC USING THE SMART TRAINING PROGRAM The SMART TRAINING PROGRAM monitors your exercise performance once you enter the parameters (described below) and activate the program. NOTE You cannot use the stopwatch if you are running the SMART TRAINING PROGRAM. [. . . ] Select a training activity you enjoy, and vary your training activities to exercise different muscle groups. Start slowly, and then gradually step up your work out as you become fitter. To maintain a healthy cardio-vascular system, 20 - 30 minutes three times a week is recommended. Always allow at least five minutes before and after exercising for warm-up and cool-down. [. . . ]