Transcript
SC 440
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
© by scala electronic gmbh, Germany
CONTENTS CONTENTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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PRELIMINARY Dear customer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Note . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Functions of the Heart Rate Monitor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Exercise with the Heart Rate Monitor . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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PLANNING YOUR EXERCISE Planning your exercise the right way . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Your optimal exercise zone . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Effects of different exercise zones
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LOSING WEIGHT The energy amount . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The ideal body weight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . The right way to lose weight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Control your weight in using the Hear Rate Monitor . . . . . . . .
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PRIOR TO START The exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Loading and changing the batteries . . . . . . . . . . . . . . . . . . . . . . . . . . . . Wearing the transmitter belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Wearing the Hear Rate Monitor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
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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
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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
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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.
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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.
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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 35 - 54 55 - 69 70 - 89 90 and over up to 100
very light light moderate hard very hard 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
(times/week)
(minutes)
Intensity
1-2
3
13 - 20
Moderate
1-2
3-4
20 - 30
Moderate
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
Frequency
Duration
Intensity
(times/week)
(minutes)
3-5
30 - 45
Lose weight: Week
Maintain your physical condition: Week -
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Hard
PLANNING YOUR EXERCISE Improve your physical condition: Week
Frequency
Duration
(times/week)
(minutes)
Intensity
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.
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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 Dining Driving Standing Office work Cooking Showering Shopping
8 hr 1 hr 0.5 hr 1 hr 6 hr 1.5 hr 0.2 hr 0.5 hr
460 Kcal 90 Kcal 50 Kcal 125 Kcal 620 Kcal 245 Kcal 70 Kcal 80 Kcal
350 Kcal 70 Kcal 35 Kcal 95 Kcal 465 Kcal 180 Kcal 50 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
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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.
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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.
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PRIOR TO START Wearing the transmitter belt (chest belt) Connect the belt to the transmitter. Adjust the length of the stretch band till you feel comfortable and the transmitter is firmly on your chest underneath the chest musculature. Fig. 2
Fig. 1
Fig. 5
Fig. 4
Fig. 3
To ensure good contact with the skin, apply some saliva or ECC gel to the contacts of the sensor (can be obtained in all drugs stores or pharmacies) (Fig. 6). Fig. 6
Wearing the Heart Rate Monitor You can wear the Heart Rate Monitor like a normal wristwatch (Fig. 7) or attach it to the handlebar of your bicycle (Fig. 8) The holder is included in the scope of the device. Fig. 7
Note:
Fig. 8
The distance between the Heart Rate Monitor and the transmitter should not be more than 60 cm.
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USE – CLOCK FUNCTIONS Key operation
A
A
D
B A
C
A: Set/Light key Press momentarily to switch on the backlight Press long for settings
B: Next/St/Sp key In clock mode: Start or stop function In set mode: Decrements the value by 1
C: P mode key Selects the pulse measuring function "Next” key in set mode
D: Reset/Time key Selects the clock functions In set mode: Increments the value by 1
Clock setting 1. Press the D key repeatedly to display the time and day of week in the LCD panel.
2. Press the A key about 2 sec. The minutes start blinking. Increase the value with the D key, decrease it with the B key for the required setting. 3. Press the C key once. The seconds start blinking. You cannot change the seconds setting but you can reset them to "00" with the B key or the D key. 4. Press the C key once. The 12 h/24 h display starts blinking. Select the 12 h or 24 h display with the B or D key.
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USE – CLOCK FUNCTIONS 5. Press the C key once. The hours start blinking. Set the hours with the B or D key.
6. Press the C key again Taste if you want to repeat the setting procedure: minutes, seconds, 12 h/24 h display and hours.
7. To exit the setting, press the A key briefly. Note: You can increment/decrement the values rapidly by holding the B key or D key pressed for the setting.
Enabling the key beep / hour beep 1. With the device in clock display mode, press the B key for about 2 sec. A beep is heard and the speaker sign is displayed on the LCD panel. Now the device beeps every time you press a key. In addition, two beeps indicate every full hour.
Setting the timer 1. Press the D key repeatedly until "TIMER” is displayed on the top line in the display panel.
2. Press the A key for about 2 sec. "oFF” starts blinking in the display panel.
3. To enable the timer, press the B or D key once. Now "on” blinks in the LCD panel.
4. Press the C key once to set the timer to the required hours. 5. 6. 7. 8.
When the hours blink, you can set the value with the B or D key. Press the C key once to set the timer to the required minutes. When the minutes blink, you can set the value with the B or D key. Press the C key again to set the timer to the required seconds. When the seconds blink, you can set the value with the B or D key. If you start the setting procedure (on/ oFF, hours, minutes, seconds) again if you press the C key. Complete the setting with the A key.
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USE – CLOCK FUNCTIONS Starting the timer 1. Start the timer by pressing the B key once in timer mode. The timer starts running.
2. Pressing the B key again stops the timer. 3. You can resume the countdown either with the B key or make a reset to the previous value by pressing the B key for about 2 sec.
Enabling the alarm 1. Press the D key repeatedly until "Alarm” is displayed on the top line in the display panel.
2. Now you can select the alarm you want to set (1, 2, or 3) by pressing the B key repeatedly.
3. When you have selected the alarm you want (1, 2, or 3), press the A key for about 2 sec.
4. To enable the alarm, press the B or D key once until "on" is displayed in the display panel.
5. To set the alarm time, proceed as described for "Clock setting”; start with item 2 (page 12). Note: If one alarm is enabled or if several alarms are enabled, the clock symbol is displayed on the LCD panel. If the beep is sounded to remind you of a date, you can disable it with any key.
Setting the date 1. Press the D key repeatedly until "DATE” is displayed on the top line in the display panel.
2. To set the date, press the A key about 2 sec. 3. To set the year, month and day, proceed as described for "Clock setting”; start with item 2 (page 12).
Using the stopwatch 1. Press the D key repeatedly until "CHRON” is displayed on the top line in the display panel.
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USE – CLOCK FUNCTIONS 2. Start the stopwatch with the B key. While the stopwatch is running, an arrow blinks on the top line in the display panel.
3. Pressing the B key again stops the stopwatch. 4. You can restart the stopwatch by pressing the B key or reset the time to 0:00 by pressing the D key for about 2 sec.
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USE – HEART RATE FUNCTIONS Programming your personal exercise target zone Which personal exercise target zone you select depends on the target you chose. Please read the introductions on pages 5 – 7 to find your personal exercise target zone. 1. Press the C key repeatedly until "Limit” is displayed on the top line in the display panel. 2. Press the A key for about 2 sec to select the exercise target zone. The upper limit starts blinking. 3. Now set the required upper limit of your personal target zone with the B or D key. 4. Press the C key once to confirm. The lower limit of your personal target zone starts blinking. 5. Set the required lower limit of your personal exercise zone with the B or D key. 6. To conclude the setting, press the A key.
Setting your personal data 1. Press the C key repeatedly until height (in cm), age and weight are displayed in the display panel.
2. Press the A key for about 2 sec to set your personal data. 3. Now set sex, age, weight unit, weight and height. Use the B or D key to toggle between units and the C key to change the input data. 4. To conclude the setting, press the A key. Note: The Heart Rate Monitor can only calculate the correct amount of expended calories if you make correct entries
Enabling the receive mode To receive data, put on the transmitter belt before enabling the receive function. To enable data transmission by the belt, press the C key for about 2 sec. It is important that the device is in one of the heart rate modes, e.g. LIMIT, EXE.TM, CAL, %FAT, FT.LOS, WT.LOS, MAX, AVG, IN.TM, OVR.TM, personal data, or STW.
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USE – HEART RATE FUNCTIONS Note:
When the receive mode is enabled, the device automatically adopts the EXE.TM mode.
The heart sign is displayed. It symbolically indicates the heart beat. Your current pulse is displayed after a few seconds. The three symbols, viz. "UP arrow”, "TL”, and "DOWN arrow” indicate whether your current heart rate is below (DOWN arrow), within (TL) or above (UP arrow) the select chosen exercise zone.
Starting the record mode If you want to start recording your heart rate, press the B key once in one of the heart rate modes (see above). The stop sign (STOP) disappears from the display panel and the record symbol (REC) appears. Pressing the B key again stops the record mode.
Enabling the beep Press the B key for 2 seconds in one of the heart rate modes. A beep is sounded as confirmation. If your current heart rate is above or below the limits of your exercise zone, you hear the beep at the rate of your heart beat. If your current heart rate is within the exercise zone, there is no beep. While in record mode, you can toggle between the following heart rate functions with the C key: LIMIT: Displays your exercise zone; upper/lower HR limit EXE.TM: Displays the effective duration of the exercise; the time for which you remained within and above your exercise limit. CAL: Displays the calories expended during your exercise. %FAT: No display in record mode. Display only after exiting the record mode. FAT.LOS: Displays the expended fat (in grams). WT.LOS: Displays the current weight loss during your exercise (in grams). MAX: Display the maximum heart rate during your current exercise.
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USE – HEART RATE FUNCTIONS AVG: STW:
Displays the average heart rate during your current exercise. Displays the total duration of your exercise (from the time of starting the record mode).
Viewing measuring data If the record mode is complete, (STOP will be displayed in the LCD panel), you can view your measuring data. Proceed as follows: 1. Press the C key for about 2 sec while the device is in a heart rate mode. 2. Now you can display the following values with several presses of the C key: LIMIT: Displays your exercise zone; upper/lower HR limit EXE.TM: Displays the effective duration of the exercise; the time for which you remained within and above your exercise limit. CAL: Displays the calories expended during your whole exercise. %FAT: Displays the percentage of weight loss due to expended fat FAT.LOS: On the basis of the data entered by you, calculates the amount of fat (in grams) expended during the exercise. WT.LOS: On the basis of the data entered by you, calculates the total weight lost during the exercise. MAX: Display the maximum heart rate during your exercise. AVG: Displays the average heart rate during your whole exercise. IN.TM: Displays the total exercise duration for which your heart rate was within the exercise zone limit. OVR.TM: Displays the total exercise duration for which your heart rate was above the exercise zone limit. HEIGHT/SEX/AGE/WEIGHT: You can edit your personal data. STW: Displays the total duration of your exercise.
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TECHNICAL DATA/WARRANTY Technical data Battery of the Heart Rate Monitor: Battery of the transmitter: Electromagnetic compatibility:
1x CR 2032 3V 1x CR 2032 3V The Heart rate Monitor meets the requirements of European norm EN 60601-1-2.
Warranty The Heart Rate Monitor SC 440 carries a warranty of 24 months from the date of purchase. The warranty applies to the device and necessary parts (not the batteries). The warranty does not apply to damage resulting from failure to follow the operating instructions, accident, abuse, alteration by unauthorised individuals. During the warranty period the defective device can be sent freight collect to the customer service address given below. Please add the purchase voucher and a description of the problem encountered. You will then receive a new or your repaired device. Repairs after the end of the warranty period must be paid for.
Customer service address:
Electronic GmbH Kundenservice Ruhlsdorfer Straße 95 D-14532 Stahnsdorf Germany
Manufactured by: Echowell, San-Ho Road, Taipei, Taiwan Distributed by: Scala Electronic GmbH, Ruhlsdorfer Str. 95, D-14532 Stahnsdorf Germany
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