BOWFLEX Strapless Heart Rate Watch & Pedometer USER MANUAL
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Watch Activation 1. 2. Before using your watch, remove the LCD display sticker that is affixed to the watch face. For shipping purposes, the watch has been set to Power Off Mode. To activate the watch, simply press any button (except the Light button).
Table of Contents Setting Your Personal Information........................................4 How to Use Your Pedometer............................................... 5 Setting Pedometer Sensitivity Level..................................5-6 How to Measure Your Heart Rate.................................... 6-7 Percentage of Estimated Maximum Heart Rate................. 7-8 Heart Rate Zones................................................................8 About the Target Heart Rate Zone and Alert............
[S] Heart Rate Alert ON [M] Heart Rate Alert OFF [M] Resting Heart Rate Heart Rate Target Zone/ Personal Info Mode Daily Alarm [M] [M] P P Time Mode [M] CHR TMR Dual Time Mode [M] Countdown Timer Chronograph [M] [P] CAL STEP Pedometer Step Count [M] Pedometer Pedometer Pedometer Distance Traveled Speed Exercise Timer & [M] Calories Burned [M] [M] 3
Setting Your Personal Information In order to use your pedometer properly and ensure accurate data, you must first set your personal information. 1. In Heart Rate Target Zone/Personal Info mode, hold Mode for 3 seconds until the display flashes. 2. Press Mode to advance thru settings: - Target Zone Upper Limit (Hi) - Target Zone Lower Limit (Lo) - Age - Gender (male/female) - Unit format (Imperial/Metric) - Weight (lb/kg) - Height (in/cm) - Walk Stride Length (in/cm) 3.
How to Use Your Pedometer 1. 2. 3. 4. 5. 6. In Time mode, press Pedo/Reset to switch to Pedometer mode. Press Start/Stop to start and stop the pedometer count. Press Mode to advance thru features: - Step Count - Exercise Timer & Calories Burned - Distance Traveled - Walking/Running Speed To reset the pedometer count and data, advance to the Step Count feature. Hold Pedo/Reset for 3 seconds (the pedometer must be stopped). It will ask if you wish to “Reset.
1. 2. 3. In Pedometer mode, hold Mode for 3 seconds until the display flashes. Choose Hi or Lo by using Start/Stop or Pedo/Reset. To save the new settings, hold Mode for 3 seconds. How to Measure Your Heart Rate To get your heart rate reading, follow these three simple steps: 1. 2. 3. 6 Strap the watch snugly around your wrist. Place your fingers on the watch’s two sensors (Heart Rate Sensor Contact & Heart Rate Sensor Button) and press gently for 3-8 seconds.
The Pedometer + Heart Rate Watch is a sensitive monitoring device that reads your EKG signals and reading times may vary. If you don’t get a reading in 3-8 seconds, wait a couple of minutes and try again. This gives the watch a chance to settle in and pick up your electrical signals. Your heart rate will be displayed once measured, and will remain displayed for 6 seconds after you release the Heart Rate Sensor Button.
(Example of %EMHR: Tom is 30 years old. Maximum Heart Rate: 220 – age 30 = 190 bpm. His current heart rate measured at: 133 bpm. 133/190 = 70% is Tom’s “%EMHR.” Heart Rate Zones Basic Zone – Range: 50% - 60% of maximum heart rate. For fitness beginners on a low to moderate intensity program. Exercising in this zone reduces blood pressure and cholesterol. Fat Burning Zone – Range: 60% - 70% of maximum heart rate. Nearly all the calories burned are recruited from fats.
About the Target Heart Rate Zone and Alert The Target Heart Rate Zone feature helps you compare your acquired heart rate with your targeted heart rate zone. • If your heart rate is within the target zone, the watch will beep once and display your heart rate. • If your heart rate is lower than your target zone lower limit, the watch will beep twice and your heart rate will be displayed with an “L” (L = Low).
Setting the Target Heart Rate Target Zone By entering your age and gender, the watch will automatically calculate your target heart rate range. 1. 2. 3. 4. In Heart Rate Target Zone/Personal Info mode, hold Mode for 3 seconds until the display flashes. Press Mode to advance thru settings: - Age - Gender (male/female) Edit these settings by using Start/Stop or Pedo/ Reset. To save the new settings, hole Mode for 3 seconds.
Setting the Heart Rate Alert Feature ON/OFF While in Heart Rate Target Zone/Personal Info mode, press Start/Stop to toggle the Heart Rate Alert function ON or OFF. (When OFF, your upper and lower limits will be ‘hidden’ and your Heart Rate Alert function will be disabled. (When ON, your upper and lower limits will appear in the display and your Heart Rate Alert function will be enabled. Setting Resting Heart Rate The Resting Heart Rate feature can be used as a reference to inform you of your progress.
Helpful Hints in Measuring Heart Rate If you are having difficulty measuring your heart rate, you may want to try the following steps. Try each of these in succession until you are able to measure your heart rate: 1. Make sure the watch is snugly strapped to your wrist. A loose fit makes it more difficult to properly measure your heart rate. Stop if OK or 2. When pressing on the two sensors, make sure that you are using the soft, flat pads of your fingers, not the tips of your fingers. OK or 3.
Setting Time and Date 1. 2. 3. 4. In Time mode, hold Mode for 3 seconds until the display flashes. Press Mode to advance thru settings: - Seconds - Minutes - Hours - Year - Month - Day - Month/Day format - 12/24 hr format - Key Beep Edit these settings by using Start/Stop or Pedo/Reset. To save the new settings, hold Mode for 3 seconds. Setting Alarm and Hourly Chime Alert 1. 2. 3. In Alarm mode, hold Mode for 3 seconds until the display flashes.
4. To save the new settings, hold Mode for 3 seconds. ( In Alarm mode, press Start/Stop to toggle the Alarm alert ON/OFF; press Pedo/Reset to toggle the Hourly Chime alert ON/OFF. How to Use Your Chronograph 1. 2. 3. In Chronograph mode, press Start/Stop to begin timing. Press Start/Stop again to stop timing. To reset the chronograph, press Pedo/Reset (the chronograph must be stopped). How to Set Your Countdown Timer 1. 2. 3. 4.
How to Use Your Countdown Timer 1. 2. 3. In Countdown Timer mode, press Start/Stop to begin the timer. Press Start/Stop again to stop the timer. To reset the countdown timer, press Pedo/Reset (the timer must be stopped). How to Set Dual Time Dual Time is the watch’s secondary form of time. 1. 2. 3. 4. In Dual Time mode, hold Mode for 3 seconds until the display flashes. Press Mode to advance thru settings: - Hours - Minutes Edit these settings by using Start/Stop or Pedo/Reset.
• Avoid rough usage or severe impacts to the watch • Keep the front sensors and back metal plate free from dirt, oils, or other contaminants. • Periodically clean the watch with a soft cloth, mild soap and water, or similar cleaning solution. • Keep the watch out of extreme heat or cold. • Do not expose the watch to intense direct sunlight for long periods of time. • Do not expose the watch to chemicals such as gasoline, alcohol, or solvents.
Alarm One (1) alarm time Hourly chime Alarm duration: 30 seconds Chronograph Resolution: 1/100 second Measuring range: 99 hours, 59 minutes, 59 seconds Countdown Timer Resolution: 1 second Measuring Range: 99 hours, 59 minutes, 59 seconds Other Electroluminescent (EL) backlight Water resistant up to 50 meters Key beep ON/OFF ( The watch buttons and heart rate function are not intended for use in or under water.
To replace the battery of your Pedometer + Heart Rate Watch, we recommend this be done by a watch repair service center. This will ensure the water resistance will be retained after battery replacement. The watch uses one (1) standard lithium replacement battery: CR2032 Power Off Mode To conserve the battery during long periods of inactivity, hold the “Mode”, “Start/Stop” and “Pedo/Reset” buttons for 3 seconds. The watch will turn off and enter Power Off Mode.
The EKG measurement is done when you place your fingers from one hand on the two sensor keys on the watch attached to your opposite arm. This creates a loop across your body the watch can now read. The digital pedometer is powered by a motion-sensing accelerometer, considered the most accurate and reliable way to track your steps. Patents The Pedometer + Heart Rate Watch and S-Pulse™ technology are a result of, and protected by, the following Salutron, Inc.
This warranty covers defects in materials and workmanship only. It does not cover the battery, damage due to abuse or misuse, accidents, or any commercial use. Limitations The warranty stated above is the only warranty applicable to this product. All other warranties, expressed or implied, including all implied warranties of merchantability or fitness for a particular purpose, are hereby disclaimed. No verbal or written information given by Sports Beat, Inc.
Disclaimer The Pedometer + Heart Rate Watch is not a medical device, nor intended for use in medical or patient monitoring applications. It is not intended for use in any commercial application. Always consult a physician before starting any physical activity. The features/images of your watch may vary slightly from those described in this Instruction Manual. The information in this manual is intended to be for information purposes only, and is subject to change without notice.
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