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The heart rate monitor can help ensure you receive the maximum benefit from your exercise program. You can increase the effectiveness of your exercise program by monitoring and quantifying your results every step of the way. Your HR-100C comes with the following components: • Receiver Wrist Monitor • Receiver Mounting Bracket • Transmitter • Transmitter Strap • 2 Lithium CR2032 Batteries (1 Receiver, 1 Transmitter - installed) • Storage Case • Instruction Manual Read all the information in the instruction book before using the unit. WARNING The signals used by this monitor may interfere with a pacemaker or other implanted devices. Consult the manufacturer of the implant device and your physician before using this monitor. SAVE THESE INSTRUCTIONS 3 COMPONENTS RECEIVER WRIST MONITOR Sets the operating modes and heart rate limits. MODE T I M E S E T ST/SP RECEIVER MOUNTING BRACKET Attaches the monitor to your bike or exercise machine. TRANSMITTER Counts your heartbeat and sends the data to the receiver. TRANSMITTER STRAP Adjustable strap attaches to the transmitter for a comfortable fit. STORAGE CASE Compact case holds all components. 4 YOUR PERSONAL DATA MAXIMUM HEART RATE 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. MHR is expressed in beats per minute. Use the following formula to estimate your MHR: Men 220 - age = MHR Women 230 - age = MHR There are several training zones that produce specific results in your fitness program. The most common zones range between 50% to 80% of your MHR. This is where you achieve cardiovascular benefits, burn fat, and become more physically fit. When setting your watch, the lowest % of the zone you choose becomes your lower heart rate limit and the highest % becomes the upper heart rate limit. 50% 60% 70% 80% 90% 100% Moderate Activity Weight Management Zone Aerobic Zone Anaerobic Threshold Zone Red Line Zone (maximum capacity) Calculate the lower and upper heart rate limits by multiplying your MHR by the percentages for the selected training zone. For example: 40-year-old man training for Weight Management. His Lower Heart Rate Limit (220-40) x 60% = 108 His Upper Heart Rate Limit (220-40) x 70% = 126 30-year-old woman training for Aerobic Zone. Her Lower Heart Rate Limit (230-30) x 70% = 140 Her Upper Heart Rate Limit (230-30) x 80% = 160 5 PERSONAL DATA WARNING Consult your physician or healthcare provider to help you determine your maximum heart rate, upper and lower limits, the exercise frequency and duration appropriate for you and your specific goals. Determining your individual training zone is a critical step in the process toward a safe and efficient training. Start slowly. Select the training zone most suitable for your needs. Exercise regularly for 20 to 30 minutes, three to four times a week for a healthier cardiovascular system. Gradually step up your training zone as you become more physically fit. TRAINING ZONES • The Weight Management zone has the lowest training intensity. This zone is good for beginners and those who want to strengthen their cardiovascular systems. • The Aerobic zone increases strength and endurance. It works within the body’s oxygen intake capability, burns more calories and can last longer. • The Anaerobic Threshold 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. 6 CONTROL BUTTONS The Control Buttons on the Receiver Wrist Monitor are used to select and set the operating modes, add your personal data, and use the features of the heart rate monitor. 1. • Backlight Button 2. MODE Button 3. SET Button 4. ST/SP Stopwatch Button 5. Time/. Heart Rate Button SELECTING THE OPERATING MODE Press the MODE button to toggle between the following operating modes: Time of Day Alarm Stopwatch Press the TIME/. button to toggle between the operating modes and the Heart Rate Display. Press MODE Button TIME OF DAY Press TIME/. Press MODE Button Button ALARM Heart Rate Press MODE Button Display STOP WATCH 7 BASIC SETTING INSTRUCTIONS 1. Press and hold the MODE button to enter the setting mode. 2. Press the SET button to adjust the blinking digits. Press and hold the SET button to increase the digits faster. 3. Press the MODE button to go to the next setting option or exit the setting mode. NOTE: If no button is pressed the monitor will automatically exit the setting mode after 60 seconds. SETTING THE TIME AND DATE Press the MODE button to select the Time of Day operating mode. 1. Press and hold the MODE button. 12/24 hr blinking 2. Press the SET button to choose the 12-hour AM/PM or 24-hour universal clock. Press the MODE button. Hour blinking 3. Press the SET button to adjust the hour. Press the MODE button. Minutes blinking 4. Press the SET button to adjust the minutes. Press the MODE button. Mon...