Memprogram Heart Rate Monitor

Pengaturan waktu, hari, tanggal, penanda waktu.

Sebelum menggunakan heart rate monitor untuk pertama kali, dilakukan pengaturan
waktu, hari, dan tanggal untuk menjamin keakuratan pembacaan alat.
Menghitung Zona Target Latihan

2.0. PROGRAM THE HEART RATE
MONITOR
Before using your heart rate monitor for the first time, you
should set the Time of Day and Date and input some personal
data to ensure accurate readings from the calorie counter.
2.1. SET TIME OF DAY, DATE & HOURLY CHIME
The Tempo HR is equipped with a clock that displays time of
day in a 12 hour or 24 hour format and displays the date as
month/day or day of the week/day.
2.2. UNDERSTANDING TARGET ZONES
Measuring heart rate is the most practical method of determining
the level of exertion during exercise. Every individual has a
maximum heart rate (MHR)the fastest rate at which their heart
can beat per minute. This rate varies widely depending on age,
fitness level and many other factors, but it steadily decreases as
we get older.
A heart rate target zone is simply a heart rate range, with an
upper and lower limit. Exercising within the appropriate target zone
for your particular fitness goals will make the most efficient use of
your training time. Target Zones are calulated as a percentage of
your maximum heart rate3.0. USING THE HEART RATE
MONITOR
Now that the target zones have been programmed and the
personal data has been entered, youre ready to begin your
first workout.
3.1. POSITION THE CHEST STRAP
The chest strap provided with your heart rate monitor operates
as both a sensor and transmitter. The electrode pads on the
back of the straps measure your heart rate and the transmitter
at the center of the strap sends this information to the watch by
radio frequency. The accuracy of the measurement depends on
the correct positioning of the strap and good contact between
the electrode pads and your skin.
Step 1: Moisten the electrode pads on the back of the
transmitter strap with water, saliva or a conductive gel (such
as Nashbar Heart Rate Gel, NB-HRG). Position the chest
strap on the center of the chest below the pectoral muscles,
as shown in Figure 1. Adjust the elastic strap length to achieve
properly. Install the new battery with the positive pole facing the
compartment cover and the negative pole contacting the metal
prongs inside the battery compartment.
Step 3: Make sure the rubber O-ring around the battery
compartment opening is still in place, carefully replace the
compartment cover, and tighten it with a coin.
WATCH
Battery type: 3V Lithium CR 2032.
To prevent damage to the watchs water-tight seal, we
recommend you take your watch to a jeweler or watch repair
shop for battery replacement.
5.0. TROUBLESHOOTING
Heart rate reading is erratic or totally absent
Step 1: Make sure you are in the HRM display screen and
that the - - - symbol is flashing (indicating that the watch is
searching for a signal from the chest strap transmitter). If the
- - - symbol is steady (not flashing), press the MODE button to
exit the HRM display screen and then return to it to reactivate
the signal search. If the watch does not locate a signal within
60 seconds, it will stop searching.
Step 2: Make sure the electrode pads are sufficiently moist.
Moisture enables the electrodes to make proper electrical
contact with the skin. Moisten the electrode pads with water,
saliva, or a conductive gel product.
Step 3: Make sure the chest strap is sufficiently tight. The strap
should be positioned and tightened so that the electrode pads
are just below the pectoral muscles and are flat against your skin.
Adjust the strap side to side or slightly up or down until the strap
is positioned properly. The strap should be tight enough that it
doesnt move when you jump or move your arms.
Step 4: Accumulated dirt or residue on the chest strap
electrode pads may impair electrical contact. Make sure the
electrode pads are clean.
Step 5: Make sure the chest strap transmitter battery is
installed properly and still fresh.
Heart rate reading is erratic or extremely high
Electromagnetic signals from outside sources may cause erratic
or abnormally high heart rate readings. Common sources of
electromagnetic signals include high voltage power lines, motor
driven equipment, and other heart rate monitors. Check your
surroundings for possible sources of electromagnetic signals,
and move away from the source.
3.2. BEGINNING A WORKOUT
Step 1: Press the MODE button to advance to the HRM display
screen. If you wish to select one of your programmed target
zones, hold the LIGHT/SET button for 3 seconds to access the
set-up screen. Then press the MODE button twice to access
the Zone selection screen. 1, 2 or 3 will flash in the screen.
Press the START/STOP button to select the desired target zone.
Press the LIGHT/SET button to return to the HRM display screen.
Step 2: The - - - symbol will flash in the display screen while
the watch searches for the chest strap signal. After several
seconds (provided the chest strap is positioned correctly and
properly moistened), the heart icon will flash and your current
heart rate will be displayed on the screen. If the watch does not
detect a signal within 60 seconds, the - - - will stop flashing
and the watch will stop searching for a signal. To reactivate the
signal search, exit HRM mode and return to HRM mode using
the MODE button.
Step 3: Once your current heart rate is displayed on the screen
and youre ready to begin your workout, press the STOP/START
button to start the stopwatch. Your workout data will only be
recorded while the stopwatch is running, so if you want to
record your exercise data you must start the stopwatch at the
beginning of your workout.
Step 4: If you activated the out of zone alarm during set-up (see
section 2.3, step 10) an up or down arrow will appear next to your
current heart rate to indicate whether your heart rate is above or
below your selected target zone. If your heart rate is within the
zone limits, no arrows will appear. Additionally, a single beep will
sound every 7 seconds while youre below zone and a double
beep will sound every 7 seconds while youre above zone.
Step 5: During your workout, while in the HRM display screen,
press the VIEW/SAVE button to view additional data about your
current workout, including:
Current heart rate as a % of your maximum heart rate
Calories burned
Time in zone
Highest heart rate attained during current session
Lowest heart rate during current session
Time of day
Stopwatch time
Step 6: At the end of your workout, press the START/STOP
button (in the HRM display screen) to stop the stopwatch. If you
wish to save the data from this workout session for later review,
hold the VIEW/SAVE button for 3 seconds to record your session
data. If you dont want to save the data when you complete a
workout, hold the LIGHT/SET button for 3 seconds to clear the
data and reset the stopwatch.
3.3. VIEW SAVED WORKOUT DATA
The Tempo HR can store data for as many as 9 exercise
sessions. See section 3.2, step 6 about saving data at the end
of a workout.
Step 1: Press the MODE button to advance to the DATA display
screen. If data from any exercise sessions is stored in memory,
the name of the first session (RUN 1) will appear in the screen,
before automatically scrolling through the following data recorded
for the first session:
Date
Total Exercise Time
Total Time in Zone
Total Calories Burned
% of Calories Burned from Fat
Maximum Heart Rate for session
Average Heart Rate for session
Step 2: To skip forward in the scrolling sequence for the current
session, press the VIEW/SAVE button. To skip forward to the
next recorded session, press the START/STOP button.
Step 3: After the last recorded session is displayed, press the
START/STOP button to view the total cumulative exercise time
and calories burned for all recorded exercise sessions. ACC
will appear in the display screen before automatically scrolling
through cumulative exercise time and cumulative calories burned.
Step 4: To clear all recorded exercise sessions from memory,
hold the LIGHT/SET button for 4 seconds within any of the
DATA display screens. To clear just one recorded exercise