SMART TRAINER / TRAINER PRO
User Manual
CONTENT
SECTION 1 INTRODUCTION ...................................................... 3 - 10
SMART TRAINING PROGRAM ......................................................... 3
FITNESS INDEX ....................................................................................... 5
TRAINING TIP .......................................................................................... 6
THERECEIVER WATCH ...................................................................... 7
- Control Button on The Receiver Watch ............................................. 8
THEHEARTRATECHEST BELT ........................................................ 9
EFFECTIVE RANGE ............................................................................. 10
SECTION 2 GENERAL OPERATION ..................................... 10 - 11
THE BACKLIGHT ................................................................................... 10
OPERATING MODES ............................................................................ 10
HOW TO SET THE REAL TIME CLOCK ....................................... 11
HOW TO USE THE ALARM CLOCK.............................................. 11
HOW TO USE THE SECOND ZONE TIME.................................... 11
SECTION 3 HEART RATE MONITORING .......................... 11 - 16
USERPROFILE ........................................................................................ 11
- Activity Score ......................................................................................... 12
DISPLAY OF FITNESS INDEX .......................................................... 12
BEFORE STARTING THE SMART
TRAINING PROGRAM ........................................................................ 12
STARTING THE SMART TRAINING PROGRAM ....................... 13
1
SECTION 1 INTRODUCTION
Congratulations on your purchasing the Smart Trainer / Trainer Pro.
The Smart Trainer / Trainer Pro 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 / Trainer Pro 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
230 - age = MHR
Women
3
There are generally three training zones. They are health benefited and
related to your MHR as follows:
50%
Moderate Activity
60%
Weight Management
70%
Aerobic Zone
80%
Anaerobic Threshold Zone
90%
Red Line Zone ( maximum capacity )
100%
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)
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).
4
FITNESS INDEX
Your Smart Trainer / Trainer Pro 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.)
5
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.
6
-
-
-
-
-
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.
FIG. 1
7
Control Button On The Receiver Watch
Smart Trainer
Trainer Pro
1. [LIGHT] BUTTON
Turns on the EL back light for five seconds
2. [MODE] BUTTON
Changes the operating mode
3. [MEM / LAP] BUTTON
Displays training records or marks a lap in stopwatch mode
(The lap function is only available for Trainer Pro only)
4. [ST/SP/+] BUTTON
Monitors the training program and the stopwatch or changes a
value in setting mode
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
8
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.
FIG. 2
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.
9
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.
SECTION 2 GENERAL OPERATION
THE BACK LIGHT
Press LIGHT to turn on the back light for five seconds.
Note: If [ ] appears, the back light function will be deactivated
automatically in order to save the battery power. It will resume normal
once a new battery is changed.
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. 3 to toggle between the operating mode.
10
HOW TO SET THE REAL-TIME CLOCK
Refer to FIG. 4 to set the real time clock.
Note:
The Smart Trainer / Trainer Pro 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. 5 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. 5a).
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. 4a).
SECTION 3 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 /
Trainer Pro functions.
11
Refer to FIG. 6 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 exercise,
such as running, jogging, swimming, cycling, bowing, skipping rope,
running in place 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. 6a)
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. 7 for the procedure.
12
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 t or s will appear if the lower or upper limit is
exceeded (FIG. 8). 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. 9). To display the calorie consumed and % fat burn, press SET at
any time once the SMART TRAINING PROGRAM is started
(FIG. 12a).
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. 9a. You may hear three short beeps once
again the preset exercise time is reached.
13
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. (FIG. 9b)
2. You can also let the SMART TRAINING PROGRAM running in
the background while using other functions except the stopwatch
function. The TIMER indicator will flash to indicate the SMART
TRAINING PROGRAM is still active. (FIG. 9c)
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. 10)
After finish setting the target activity, you may start exercise with the
stopwatch. (FIG. 11)
When the stop watch has stopped running, press MEM to display the
following data in sequence (FIG. 11a):
-
-
-
The stretch of exercising time within the training zone.
Total exercising time and average heart rate.
Calorie consumed and % fat burn.
Note:
1. THE LAP COUNTER FUNCTION IS ONLY AVAILABLE FOR
TRAINER PRO ONLY. ( IT WILL NOT BE AVAILABLE IN
SMART TRAINER MODEL. )
2. Make sure you fill in all the parameters. Otherwise, the calorie count
and % fat burn will not be available in training.
3. 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.
14
4. Should you choose to enter the heart rate limits, be sure the lower
limit does not exceed the higher limit.
5. A flashing t or s will appear if the lower or upper limit is
exceeded (FIG. 8). When the heart rate limit alert is activated,
a two-beep warning signal will be heard whenever lower or upper
limit is exceeded
6. 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. (FIG. 11b)
7. 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. 12a and FIG. 12
to recall the calories consumed and % fat burn during exercise and after
exercise respectively.
In the stop watch mode refers to FIG. 11c to recall the calories
consumed and % fat burn during exercise. To recall the calories
consumed and % fat burn after exercise refer to FIG. 11a.
Note:
THE LAP COUNTER FUNCTION IS ONLY AVAILABLE FOR
TRAINER PRO ONLY. ( IT WILL NOT BE AVAILABLE IN SMART
TRAINER MODEL. )
15
To recall the LAP memory (For Trainer Pro only)
The following information will be stored in the LAP memory:
-
-
-
The stretch of exercising time within the training zone.
Total exercising time and average heart rate.
Calorie consumed and % fat burn.
You may store up to 44 lap memories into the Trainer Pro. These 44 lap
memories will share a total 99:59:59 memory record. Refer to FIG. 13
to recall various lap memory record.
SECTION 4 ADDITIONAL INFORMATION
OUTDOORS SPORT
The watch is 3 bar water resistance and should not be used for diving
nor skin diving.
Note:
Set the unit before exposing it to excessive water. Activating the keys
while in the water or during heavy rainstorms may cause water to enter
the unit.
BATTERY INFORMATION
The Smart Trainer / Trainer Pro uses a CR2032 lithium battery for the
receiver watch and a CR2032 for the heart rate chest belt. Both are
included with the unit.
When the battery of the receiver watch is running low, the low battery
indicator will light up. As for the heart rate chest belt, it stops
transmitting signals when the battery is dry.
16
To change the battery, refer to the following diagram,
WATCH
Battery
Battery contact plate
CHEST BELT - TOP VIEW
CHEST BELT - SIDE VIEW
Note on Battery: Batteries included (if any) are for
demonstration purpose only. For optimal daily-usage,
application of new alkaline batteries are recommended.
17
PRECAUTIONS
-
-
-
Read the user’s manual thoroughly.
Gently clean the unit thoroughly after each training session.
Do not subject the unit to excessive force, shock, dust and
temperature.
-
Do not tamper with the unit’s internal components.
-
Do not use old batteries or batteries of different specifications.
SPECIFICATIONS
Model
:
SMART TRAINER ( HR308 ) /
TRAINER PRO ( HR318 )
Time
Date
:
:
12hr /24hr
DD-MM or MM-DD and
days-of-the-week
Year
:
:
:
2001 - 2050 (auto-calendar)
(+)23 - (-)23 hour
Zone time
Stop watch
00:00:00-99:59:59
(hr:min:sec)
Lap counter (Trainer Pro only) : 44 laps share 99:59:59
recording time
Alarm
:
daily alarm, heart rate zone
alert alarm
Measuring range
:
:
:
:
30 - 240 bpm
Heart rate zone limit
Smart Training Program timer
Calories calculation
30 - 240 bpm
00:30 - 99:54 (hr:min)
0 - 9,999 kcal
18
% fat burn calculation
Receiver watch power
Heart rate chest belt power
Operation temperature
Storage temperature
Water resistance
:
:
:
:
:
:
0 - 99%
1 x CR2032
1 x CR2032
5°C - 40°C (41°F - 104°F)
-20°C - 70°C (-4°F - 158°F)
not actuating keys to 30m
MAINTENANCE
1. Do not clean the unit with abrasive or corrosive materials. Abrasive
cleaning agents may scratch the plastic parts and corrode the
electronic circuit.
2. Do not subject the unit to excessive: force, shock, dust, temperature,
or humidity. Such treatment may result in malfunction, a shorter
electronic life span, damaged batteries, or distorted parts.
3. Do not tamper with the unit’s internal components. Doing so will
terminate the unit’s warranty and may cause damage. The unit
contains no user-serviceable parts.
CAUTION
—
—
—
The content of this manual is subject to change without
further notice.
Due to printing limitation, the displays shown in this
manual may differ from the actual display.
The contents of this manual may not be reproduced without
the permission of the manufacturer.
19
ABOUT OREGON SCIENTIFIC
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We hope you will find all the information you need on our website,
however if you'd like to contact the Oregon Scientific Customer Care
department directly, please visit:
www2.oregonscientific.com/service/support
OR
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www2.oregonscientific.com/about/international/default.asp
20
REFERENCE
1. J. Wiley, Exercise psychology: the influence of physical exercise
on psychological processes / edited by Peter Seraganian. New
York: 1993.
2. Stanley P. Brown, Introduction to exercise science, Philadelphia,
PA, 2001
3. Richard W. Bowers, Edward L. Fox, Sports physiology, Dubuque,
Iowa: Wm. C. Brown Publishers, 1992. 3rd ed.
4. Brian J. Sharkey, Fitness and health, Champaign, IL: Human
Kinetics, 1997. 4th ed.
5. John F. Alexander, C.I.C. Symposium on Physiology of Fitness
and Exercise (1971: University of Minnesota) Chicago: Athletic
Institute, 1972.
6. David C. Nieman, Exercise testing and prescription: a health-related
approach, Mountain View, Calif.: Mayfield Pub., 1999, 4th ed.
7. Robert M. Ross, Andrew S. Jackson: Exercise concepts, calculations,
and computer applications. Carmel, Ind.: Benchmark
Press, 1990.
8. Brian J. Sharkey, Physiology of fitness: prescribing exercise for
fitness, weight control, and health Publisher Champaign, Ill.:
Human Kinetics Publishers, 1979.
21
LEGEND
:
ITALIC
ITALIC
-
-
-
-
PRESS
PRESS & HOLD FOR 2 SEC.
FLASHING
FAST ADVANCE
REFERENCE TO FIG. 3
A. CLOCK MODE
B. ALARM MODE
C. ZONE TIMER MODE
D. USER PROFILE
E. SMART TRAINING PROGRAM
F. STOP WATCH MODE
G. CLOCK MODE
22
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