Oregon Scientific SE139 Bedienungsanleitung

Smart Trainer - Heart Rate Monitor

Model: SE139

USER MANUAL

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SMART TRAINER - HEART RATE

MONITOR

MODEL: SE139

USER MANUAL

CONTENTS

Introduction .............................................................. 2

Smart Training Program ....................................... 2

Fitness Index .............................................................. 3

Training Tips .............................................................. 4

The Receiver Watch ................................................... 4

The Heart Rate Chest Belt ......................................... 6

Effective Range ............................................................ 6

General Operation ........................................................ 7

Backlight ..................................................................... 7

Operating Modes ....................................................... 7

How To Set The Real-time Clock ............................. 7

How To Use The Alarm Clock .................................. 7

How To Use The Second Zone Time ...................... 7

Heart Rate Monitoring ............................................... 7

User Proﬁle ................................................................ 7

Display Of Fitness Index ........................................... 8

Before Starting The Smart Training Program ......... 8

Starting The Smart Training Program ..................... 8

How To Train With The Stopwatch ...........................9

How To Recall Training Data ....................................9

Use In The Water ........................................................10

Battery Replacement .................................................10

Precautions .................................................................11

Speciﬁcations .............................................................12

About Oregon Scientiﬁc ...........................................12

EU-Declaration Of Conformity ................................12

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INTRODUCTION

Congratulations on your purchasing the Smart Trainer

- Heart Rate Monitor. The Smart Trainer - Heart Rate

Monitor 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.

SMART TRAINING PROGRAM

It is important you know your maximum heart rate

(MHR), training zone, upper heart rate limit and lower

heart rate limit before you begin. They help you achieve

the maximum health beneﬁts out of your workout. Your

Smart Trainer - Heart Rate Monitor 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

There are generally three training zones. They are

health beneﬁted and related to your MHR as follows:

50%

60%

70%

80%

90%

100%

Moderate Activity

Weight Management

Aerobic Zone

Anaerobic Threshold Zone

Red Line Zone ( maximum capacity )

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)

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Her Lower Heart Rate Limit (230 - 30) x 70% = 140

(beats per minute)

The SMART TRAINING PROGRAM will guide you

through the 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).

FITNESS INDEX

Your Smart Trainer - Heart Rate Monitor 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.)

22 27 32 37 42

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TRAINING TIPS

• 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.

• 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.

THE RECEIVER WATCH

You can wear it on your wrist or strap it to your bike or

exercise machine.

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Control Button On The Receiver Watch

1. MEM / LAP BUTTON

Displays training records or marks a lap in stopwatch

mode

2. MODE BUTTON

Changes the operating mode

3. ST/SP/+ BUTTON

Monitors the training program and the stopwatch or

changes a value in setting mode

Activate backlight

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

LCD

14151617

1. Displays texts and numerical values

2. : Indicates alarm is On

3. / : 12 hour clock

4. Displays texts and numerical values

5. : Average heart rate display

6. : Indicates a heart rate reading is detected

7. : Indicates exercise data is displayed

8. : Indicates lap memory record

9. : Height unit

10. : Percentage of fat burn

11. : Weight unit

12. or : Indicates battery power is low

13. : Calorie unit

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14. : Indicates you are in Stopwatch Mode or the

stopwatch is running

15. : Indicates training programme is activated

16. : Indicates the total exercise time

17. : Indicates zone time is displayed

THE HEART RATE CHEST BELT

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

• The position of the heart rate chest belt affects its

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.

EFFECTIVE RANGE

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.

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GENERAL OPERATION

BACKLIGHT

To activate backlight:

Press to turn backlight On for 5 seconds.

NOTE The backlight function will not operate if “ ” or “ ”

is displayed.

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. 1 to toggle between the operating mode.

HOW TO SET THE REAL-TIME CLOCK

Refer to FIG. 2 to set the real time clock.

NOTE The Smart Trainer - Heart Rate Monitor comes

with 50 years auto calendar. It is no need to set the

days-of-the-week nor the dates every month.

HOW TO USE THE ALARM CLOCK

Refer to FIG. 3 to set the alarm clock.

To activate or deactivate the alarm, press SET while the

alarm time is displayed. The alarm indicator will appear

when the function is activated (FIG. 3a).

When the alarm clock is activated, it will turn on at the

set time every day. Press any button to stop the alarm

for the day. The alarm clock is still active and will turn on

again the following day.

HOW TO USE THE SECOND ZONE TIME

The second zone time is useful in keeping track of

another time zone. The time zone is set using the same

procedure as the real-time clock (FIG. 2a).

HEART RATE MONITORING

USER PROFILE

You have to ﬁrst enter your user proﬁle to beneﬁt from

the SMART TRAINING PROGRAM and fully utilize the

Smart Trainer - Heart Rate Monitor functions.

Refer to FIG. 4 to enter your user proﬁle (gender, age,

weight, height & activity score).

Activity Score

It represents your general physical activity.

If you do not usually participate in programmed

recreation sports or exercise, your score is 0 (low).

If you participate two or three times a week for a total

of around one hour in recreation or working requiring

modest physical activity, such as golf, horseback riding,

callisthenics, gymnastics, table tennis, bowling, weight

lifting, yard work etc., your score is 1 (medium).

If you actively and regularly participate in heavy physical

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exercise, such as running, jogging, swimming, cycling,

boxing, skipping rope, running on the spot or engaging

in vigorous aerobic activity type exercise such as tennis,

basket ball or handball, your score is 2 (high).

DISPLAY OF FITNESS INDEX

Your ﬁtness index will be displayed just after the user

proﬁle is entered. Or you can display your ﬁtness

index by pressing MEM while the user proﬁle mode is

displayed (all data in the user proﬁle should be entered

ﬁrst). (FIG. 4a)

BEFORE STARTING THE SMART TRAINING PROGRAM

Once you have entered all the parameters for your

user proﬁle, you need to set the target activity and

exercise time for your training. Refer to FIG. 5 for the

procedure.

NOTE

1. Make sure you ﬁll in the target activity level and all

the parameters in your user proﬁle. Otherwise, the

calorie count and fat consumption rate will not be

available in training.

2. You can leave out the heart rate limits as

desired. The SMART TRAINING PROGRAM will

automatically select the optimal ﬁgures according

to the parameters input.

3. Should you choose to enter the heart rate limits, be

sure the lower limit does not exceed the higher limit.

4. A ﬂashing or will appear if the lower or upper

limit is exceeded (FIG. 6). When the heart rate limit

alert is activated, a beeping warning signal will be

heard whenever lower or upper limit is exceeded.

STARTING THE SMART TRAINING PROGRAM

Once all is done, press ST/SP/+ to activate the smart

training program (FIG. 7). To display the calorie

consumed and % fat burn, press SET at any time once

the SMART TRAINING PROGRAM is started.

The SMART TRAINING PROGRAM starts with an

automatic 5 minute warm-up session. This prepares you

for the training ahead. Your current heart rate will be

displayed.

Three short beeps mark the end of the warm-up session.

You might skip the warm-up and start your exercise

directly. To do so follow the procedure as shown in FIG.

7a. You may hear three short beeps once again the

preset exercise time is reached.

NOTE

1. SMART TRAINING PROGRAM could be stopped at

any time during the exercise. It cannot be resumed.

Once it is stopped, it could be only restarted for

another training section.

2. You can also let the SMART TRAINING PROGRAM

running in the background while using other

functions except the stopwatch function. The TIMER

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indicator will ﬂash to indicate the SMART TRAINING

PROGRAM is still active.

3. The SMART TRAINING PROGRAM and stopwatch

can be operated one at a time only.

HOW TO TRAIN WITH THE STOPWATCH

Before starting the stopwatch you need to set the target

activity. (FIG. 8)

After ﬁnish setting the target activity, you may start

exercise with the stopwatch. (FIG. 9)

When the stop watch has stopped running, press MEM

to display the following data in sequence:

• The stretch of exercising time within the training

zone.

• Total exercising time and average heart rate.

• Calorie consumed and % fat burn.

NOTE

1. Make sure you ﬁll in all the parameters. Otherwise,

the calorie count and % fat burn will not be available

in training.

2. You can leave out the heart rate limits as

desired. The SMART TRAINING PROGRAM will

automatically select the optimal ﬁgures according to

the parameter inputs.

3. Should you choose to enter the heart rate limits, be

sure the lower limit does not exceed the higher limit.

4. A ﬂashing or will appear if the lower or upper

limit is exceeded (FIG. 6). When the heart rate limit

alert is activated, a two-beep warning signal will be

heard whenever lower or upper limit is exceeded.

5. You can also let the stopwatch running in the

background while using other functions except the

SMART TRAINING PROGRAM. The STW indicator

will ﬂash to indicate the stopwatch is still active.

6. The SMART TRAINING PROGRAM and stopwatch

can be operated one at a time only.

HOW TO RECALL TRAINING DATA

To recall the Calories and % Fat Burn

You may check the calories consumed and % fat burn

during the exercise or after the exercise. In the SMART

TRAINER PROGRAM refers to FIG. 10 to recall the

calories consumed and % fat burn during exercise and

after exercise respectively.

In the stop watch mode refers to FIG. 9a to recall the

calories consumed and % fat burn during exercise.

To recall the calories consumed and % fat burn after

exercise refer to FIG. 9b.

To recall the LAP memory

The following information will be stored in the LAP

memory:

• The stretch of exercising time within the training

zone.

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