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key repeatedly you get the display to show
different effort profiles and you can choose the
one best suited for you by pressing the ENTER
key.
2. The TIME display in the upper right-hand
corner of the display will start to flash.
Choose the desired duration of workout
(1-90 minutes in steps of 5 minutes) by using
the arrow keys. The device uses this value to
calculate the duration of the different effort
levels during the programme. However, you
can also exercise for a shorter or longer
period than you have chosen. After having
set duration, press ENTER key.
3. The EFFORT display in the meter’s upper
right-hand corner starts to flash. Select the
desired effort level, from 1 up to 9 (default
value 5). If you are just beginning, choose a
low effort level from 1 to 5. If you are very fit,
select a high effort level from 6 to 9. N.B.
You can change your effort level during the
workout with the arrow keys. After having set
the effort level, press ENTER key.
4. The weight display in the lower right-hand
corner starts to flash. The left-hand side
display reads KG ->. Enter your weight
(default value 70 kg). The meter counts your
approximate energy consumption during the
workout according to your weight. After
having entered your weight, press the
ENTER key again.
5. Begin your workout.
By pressing the SCAN key the right-hand side displays
automatically scan different values every 6 seconds. You can
also switch off the scan function by pressing the SCAN key,
if you want to follow only the effort, steps/minute and pulse
displays, for example.
The topmost display shows either time countdown or effort
in watts. The middle display shows either total steps or rate
in steps/minute. The lowest display indicates either
approximate energy consumption in kilocalories or pulse.
The flashing dot in the left-hand display shows the present
effort level in the workout programme.
When the chosen workout time has elapsed, the meter will
maintain the effort level and continues counting the training
values, so you can continue your workout without stopping if
you so wish.
3.2.3. TARGET PULSE PROGRAMME
Exercise in different pulse ranges affects the body in different
ways. For example, exercise of long duration within a
pulse range that is about 50-60 % of the maximum pulse
burns fat, or helps you lose weight, whereas exercise in a
range that is about 70-80 % of the maximum develops the
heart and respiratory system, and overall endurance, i.e.
it improves your condition. If you don’t know your own maximum
pulse rate you can use the following formulas as a guideline:
GB
5
WOMEN: APPROX. MAXIMUM PULSE = 226 - AGE
MEN: APPROX. MAXIMUM PULSE = 220 - AGE
However, it is advisable to make sure by consulting your
doctor.
The TARGET PULSE programme enables training at the
requested pulse level. The programme requires measure-
ment of pulse.
1. Select the TARGET PULSE programme by
pressing the TARGET key after the meter
has been switched on or after pressing the
RESET key.
2. The PULSE display in the lower right-hand
corner of the display will start to flash. Set
the desired pulse value (beats/min) by
using the arrow keys. N.B. The preset value can
be changed during the training. You can e.g.
begin your training with a lower, warm up
level and increase your effort level after a
while by increasing the pulse value. After
having set the pulse value, press the ENTER
key.
3. The TIME display in the upper right-hand
corner of the display will start to flash.
Choose the desired duration of workout
(1-90 minutes in steps of 5 minutes) by using
the arrow keys. After having set duration,
press the ENTER key.
4. The weight display in the lower right-hand
corner starts to flash. The left-hand side
display reads KG ->. Enter your weight
(default value 70 kg). The meter counts your
approximate energy consumption during the
workout according to your weight. After
having entered your weight, press the
ENTER key again.
5. Begin your workout.
Follow your pulse during the training and especially the
small light, the so called heart indicator next to the
PULSE text. The light should flash in time with your heartbeat.
If the indicator begins to function in a disturbing fashion (e.g.
additional beats or unnormal fluctuations), the pulse
measurement is not functioning properly. Stop your workout
and make sure that you have followed all the instructions
described in this manual about pulse measu-rement (see 3.4.
MEASURING PULSE).
If the stepping effort seems too strenuous or easy, change the
preset pulse value by using the arrow keys.
By pressing the SCAN key the right-hand side displays
automatically scan different values every 6 seconds. You can
also switch off the scan function by pressing the SCAN key,
if you want to follow only the effort, steps/minute and pulse
displays, for example.
The topmost display shows either time countdown or effort
in watts. The middle display shows either total steps or rate
in steps/minute. The lowest display indicates either
approximate energy consumption in kilocalories or pulse.