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Anaerobic
Exercise
78-90% Generates speed and
power. It works at or above
the body’s oxygen intake
capability, builds muscle and
cannot be maintained for a
long period of time.
The upper and lower heart rate limits are calculated by
multiplying your MHR by the percentages of the selected
training category.
For example:
A 40-year-old training for basic health maintenance:
• His upper heart rate limit [220 - 40(age)] x 78%
• His lower heart rate limit [220 - 40(age)] x 65%
IMPORTANT Always warm up before exercise and select
the training category that best suits your physique. Exercise
regularly, 20 to 30 minutes per session, three to four times a
week for a healthier cardiovascular system.
WARNING Determining your individual training category
is a critical step in the process towards an efficient and
safe training program. Please consult your doctor or health
professional to help you determine exercise frequency and
duration appropriate for your age, condition and specific
goals.
ALERT
* During exercise, when the heart rate is out of the target
zone, the watch will send out visual and/or sound alerts. You
can choose to turn the sound alert on/off in the “SET ALERT”
option. For details of target zone, refer to “Maximum / Upper
/ Lower HR limits” section in this manual.
To activate / deactivate alert:
1. Press MODE/- repeatedly to select , “SET PROG” will
be displayed shortly after.
2. Press SET/LAP to enter exercise program setting
options. “SET AUTO” will be displayed shortly after.
3. Press ST/SP/+ repeatedly to navigate to “SET ALERT”
then press SET/LAP to enter settings.
4. Press
ST/SP/+ or MODE/- to turn alert ON / OFF.
When alert has been enabled, an audio alert and
or will flash when you have surpassed your heart
rate limit.
NOTE Sound alert will only be activated if alert setting is
ON and during exercise (when stopwatch is running).
ICON DESCRIPTION
Heart rate sound alert is ON.
• 1 beep = you have gone below
your lower HR limit
• 2 beeps = you have gone above
your upper HR limit
To silence alert: Press any key.
DEHYDRATION ALERT
During exercise your body loses water, most noticeably in
the form of perspiration. Water makes up 60% of an adult’s
body and performs many critical functions. Water can boost