Zone Trainer 1.0 Heart Rate Zones And Exercise 0 Heart .

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Heart Rate Zones and Exercise. 10Memory.11Clear Records. 12Other Operations and Settings. 12USER MANUALActivate Backlight. 12Beep Tone On / Off. 12CONTENTSReplace Battery. 12Control Buttons / LCD Display. 2Keypad Lock. 13Starting Your Watch (First Time). 2Water Resistance. 13Navigating Through the Options. 2Specifications. 14Key Press Prompts. 2Precautions. 14Tap on Lens. 3About Oregon Scientific. 15Modes. 3EU-Declaration of Conformity. 15Set User Profile. 3Fitness level. 3Setting Mode. 4Wearing the Chest Belt. 5Transmission Signal. 6Start Exercising. 7Start Taking Measurements. 8Pause, Resume / Stop. 8Understanding the Displays. 9Normal Conditions. 9During Exercise. 9Alerts. 9Understanding Heart Rate. 10 ENZone Trainer 1.0Heart Rate MonitorModel: SE331

ENreturn to previous screen; initiate search for HR signal;decrease value of the setting; toggle setting optionsC. Tap on lens: enter setting mode; confirm setting; togglethrough displaysD. /ST/SP: start / stop stopwatch; increase value of thesetting; toggle setting optionsControl buttons / LCD displayAEL/Lock123546Starting your watch (first time)Press all 3 buttons to activate watch for the first time. Thewatch will prompt you to set your user profile. (Go directly to‘Set user profile’ section, step 4).7MODE/-IMPORTANT /ST/SPBC DTo ensure accurate calculations with your exercise,you are strongly encouraged to set the watch and userprofiles before exercising.Remember to set the profiles after every batteryreplacement or reset.NOTE When the watch is left idle for 30 seconds duringset up, it will automatically exit the setting mode and displaythe time.1.: key tone deactivated2. Time; heart rate measurements; mode banners; exercisetime / data3.: low battery indicator4.: key press prompt (press MODE/-)5.: keypad locked6.:key press prompt (press /ST/SP)7. Key press prompt (Tap on lens):enter sub settingmode;confirm settingNavigating through the optionsKey press promptsThe watch has beendesigned with promptsto guide you through thesettings and displays.A. EL/LOCK: Activate backlight; lock / unlock keypadB. MODE/-: toggle between modes; exit current display andMODE/- /ST/SP

Set user profileThe tap on lens feature allows you to toggle through realtime fitness data while you are exercising; review storeddata of an entire work-out session (memory mode) as wellas navigate through the settings (setting mode).When prompted to set user profileafter starting the watch for the firsttime, the screen below will be shown.Go directly to step 4.To use the tap on lens: Simply tap on the lens.For normal setting procedure:1. Press MODE/- repeatedly to select “SET”, “TIME” will bedisplayed shortly after.2. Press /ST/SP repeatedly to navigate to “USER”.3. Tap on lens to enter user profile setting options.4. Set user profile according to the following order: gender,age, weight unit, weight, height unit, height, fitness level,by pressing the following buttons: /ST/SP to increase value or toggle options MODE/- to decrease value or toggle options Tap on lens to confirm“DONE” indicates user profile setting has been completed.This is only shown when setting the watch for the first timeor after battery reset.ModesThere are 4 modes. Press MODE/- to toggle through thedifferent modes.MODEBANNERMAIN DISPLAYTime(Defaultdisplay)ExerciseFitness levelThe fitness level is based on your own self-assessment ofhow fit you are (depending on the amount of exercise youregularly perform).MemorySet up ENTap on lens

ENFITNESSLEVELDESCRIPTIONBEGBeginner – You do not usually participate inprogrammed recreation sports or exercise.INTIntermediate – You are engaged in modestphysical activity (such as golfing, horsebackriding, table tennis, calisthenics, bowling,weight lifting or gymnastics) 2-3 times aweek, totaling 1 hour per week.ATHAthelete – You actively and regularlyparticipate in heavy physical exercise (suchas running, jogging, swimming, cycling, orskipping rope) or engage in vigorous aerobicexercise (such as tennis, basketball orhandball).battery reset, the watch will automatically return to thedefault time display. Start with step 1.1. Press MODE/- repeatedly to select “SET”, “TIME” will bedisplayed shortly after.2. Press /ST/SP to toggle between settings. /ST/SP /ST/SP /ST/SP /ST/SPNOTEYou must enter the fitness level to calculate thecalories burnt.TIP The watch generates calculations based on theinputted data to show the calories / fat burnt and the periodexercised at the chosen intensity (target HR zone range) tohelp you track your progress over time. As you progress,update weight and fitness level to help the watch give you anup-to-date reflection of your physical condition. /ST/SP3. Tap on lens to enter into individual setting.4. Start setting the selected option by pressing the followingbuttons: /ST/SP to increase value or toggle options MODE/- to decrease value or toggle options Tap on lens to confirm5. Repeat steps 2-4 for all settings.Setting modeAfter setting your user profile, the “USER” screen belowwill be shown. You can continue with the other settings bypressing /ST/SP repeatedly (see step 2 below).However, if the user profile was set for the first time or after

Setting options (Press /ST/SP or MODE/and Tap to confirm)TIMEHour formatHour / minuteDATEDisplay format (day-month or month-day)YearMonthDayUSERGenderAgeWeight unitWeightHeight unitHeightActivity levelHR ZONEOn / OffHR Zone range*TOGGLEOn/Off(Enable display to auto toggle duringexercise )1. Wettheconductivepads on the undersideof the chest belt with afew drops of water orconductive gel to ensuresolid contact.2. Holding the elastic strap,thread the plastic tabthrough the eyelet ofthe chest belt unit. Turnit slightly and snap intoplace.3. Place the heart rate chestbelt slightly below yourchest and wrap the straparound your chest. Passthe other tab through theremaining eyelet andsnap into place.To ensure an accurate heartrate signal, adjust the strapuntil the belt sits snugly belowyour pectoral muscles.* For further details please refer to the “Understanding HeartRate” section in this manual.TIPS Wearing the chest beltIf you only wish to use the stopwatch function (andnot record any fitness data), skip to ‘Start exercising’section.Chest beltThe chest belt counts your heartbeat and transmits this datato the watch.The position of the chest belt affects its performance.In dry, cold climates, it may take several minutes for thechest belt to function steadily. This is normal and shouldimprove with several minutes of exercise.NOTE To maintain the best performance of your chest belt,please handle it with care according to the following: ENSettings

EN Do not wrap the chest belt in a wet towel nor with otherwet materials.Do not store the chest belt in a hot (about 50 C) andhumid (about 90%) environment.Do not place or wash the chest belt under running water,instead clean it with a wet cloth.Do not place the conductive rubber face down on ametal table or surface.Properly dry the chest belt immediately after use.IconDescriptionSearching for asignal(Press /ST/SPto skip searchand only usestopwatchfunction)A signal hasbeen found andthe digital systemis being usedTransmission signalThe heart rate chest belt and watch have a maximumtransmission range of about 62.5 centimeters. They areequipped with the latest digital coding system to reducesignal interference from the environment, as well as analogtechnology.A signal has beenfound and theanalog system isbeing usedSearch for heart rate signal: Press MODE/- to select “EXE”, “HR BELT” will bedisplayed shortly after to indicate system is searchingfor chest belt signal.No signal hasbeen foundNOTE Whenever the watch is searching for the chest beltsignal (manual or automatic search), make sure that thechest belt is no further than 10 cm from the watch.(nosymbol)Signal unsuccessful?The signal search will take approximately 30 seconds. Ifafter 30 seconds the “NO HR BELT” is displayed, then yoursignal search has been unsuccessful. You can either:Your watch will advise you which system it is using and thesignal status by displaying the following icons:

Most gym equipment is compatible with the analogsystem. Press and hold the chest belt buttonfor more than 6 seconds to change from digital toanalog. Then press and hold MODE/- to force asignal search.3. Interference from another person’s heart rate monitor their heart rate readings appear on your watch, or thereadings may fluctuate: Force another signal search by pressing the chestbelt button then press and hold MODE/- on thewatch. Do not press and hold the chest belt button,as it will change the transmission signal from digitalto analog.4. The signal is jammed - “NO HR BELT” appears on thedisplay after several tries: There is too much interference in the environmentfor your heart rate monitor to function. Move to anarea where the watch can register your heart ratereading.Analog or Digital?The digital signal is less susceptible to signal interferenceand is suitable in crowded areas or where there are othermonitors / equipment. You should only switch to the analogtransmission signal if the situation in point 2 occurs (see‘Encountering difficulties?’ below).To switch from digital to analog oranalog to digital system:1. Press the chest belt button formore than 6 seconds.2. Press and hold MODE/- on thewatch to force a signal search.Encountering difficulties?In the event that you experience a weak signal or your signalis disrupted by interference in the environment, follow theinstructions below to identify and resolve the situation.1. The signal is weak - the watch may only show “--”: Shorten the distance between the heart rate chestbelt and watch. Re-adjust the position of the heart rate chest belt. Check the conductive pads are moist enough toensure solid contact. Check the batteries. If they are low or exhausted, thetransmission range may be shortened. Press and hold MODE/- to force a signal search.2. The gym equipment does not seem to work with yourchest belt and the digital iconis displayed:WARNING Signal interference in the environment can becaused by electromagnetic disturbances. These may occurnear high voltage power lines, traffic lights, overhead linesof electric railways, electric bus lines or trams, televisions,car motors, bike computers, some motor driven exerciseequipment, cellular phones or when you walk throughelectric security gates. Under interference, the heart ratereading may become unstable and inaccurate.Start exercising If you wish to receive comprehensive calculations (such asyour heart rate and the calories / fat burnt) for an exercisesession, before you start, allow the watch a few secondsto search for chest belt first. For detailed information orEN 1. Press /ST/SP and proceed to use the watch as astopwatch (without exercise recording function); or2. Press MODE/- to force another signal search.

ENif encountering difficulties, refer to “Transmission signal”section above.MODE/-Start taking measurementsIf using only the stopwatch function:1. Press MODE/- to select “EXE”, “HR BELT” will bedisplayed shortly after to indicate system is searchingfor chest belt signal.2. Press /ST/SP twice to skip heart rate signal search andstart stopwatch.MODE/- /ST/SP /ST/SP /ST/SPSTARTSTARTTIP You can view the time while exercising. Press MODE/to view time. To return, press MODE/- again.If using chest belt to receive and record fitness data:1. Press MODE/- to select “EXE”, “HR BELT” will bedisplayed shortly after to indicate system is searchingfor chest belt signal. Watch will display system used(analog / digital), then the stopwatch screen.2. Press /ST/SP to start stopwatch.Pause, resume / stopIf you need to take a break during exercise, press /ST/SP.When ready, press /ST/SP to resume exercise.To stop exercise and save data: Press /ST/SP to pause,then press MODE/-.

ENAfter a long pause, the watch will time out and automaticallysave the data.Calories burnt (kcal)Understanding the displaysNormal conditionsTo view total calories burnt since last reset: tap on lenswhen screen shows default time display.Fat burnt (g)TapAlertsThiswatchenablesyoutoselectatarget HR zoneaccording to yourfitness goals. Bysetting the target HR zone and personal data, the watch canmonitor how well you do. The watch will send out visual andaudible alerts if you are pushing yourself too hard or needto put more effort in.For details of HR zones, refer to “Understanding heart rate”section in this manual.During exerciseTo toggle between displays during exercise: tap onlens.TIP If ‘Toggle’ function has been enabled (refer to “Settingmode” section), the below 4 screens will automaticallytoggle.Exercise timeIf alert has been enabled and heart rate zone has been set:ICONCurrent heart rate BEEP(S)DESCRIPTION/ ABOVEZONE!2You have gone above yourupper HR limit/ BELOWZONE!1You have gone below yourlower HR limit

ENRemember, these alerts are based on a calculation of yourmaximum heart rate and the HR zone you selected. Assuch, it is an estimation and is only for guidance. If you feelyou are working too hard, most likely you are. Adjust the HRzone to one that works for you.Aerobic71% - 80%Increasesendurance andmuscle strength.Breathing isfaster and deeperpromoting propercirculation ofoxygenated blood.Running,aerobicdance,jumpingrope.81% - 90%Builds muscleand enhancesspeed, power andperformance levels.Body requires moreoxygen than it canprovide.Weightlifting,resistancemachine.91%- 100%For athletes.Vigorous training,usually done inshort bursts toenhance power andperformance. Mayincrease chance ofinjury and soreness.SprintingUnderstanding Heart rateHeart Rate zones and exerciseHeart rate is an indicator of the intensity of the exercise onyour body. It is a useful tool for determining how effectivea work-out is.This watch uses an estimation of your maximum heart rate(220 - age MHR) to arrive at 5 HR zone settings specificto you.HR ZoneAnaerobicCorrespondingwatchsettingDescription /benefit derived50% - 60%For beginnersand those withhealth problems.Gets body usedto exercise andimproves health.Briskwalking61% - 70%Improves heart’sability to deliveroxygen. Caloriesburnt mostly fromstored body fat.Jogging,easycycling.FatburningExamples*The upper and lower heart rate limits are calculatedby multiplying your maximum heart rate (MHR) by thepercentages.It is important to pace yourself, especially if you haven’texercised for a while. Start off slow, aiming for the lowestrange (50%-60%). As you become more comfortable,challenge yourself by increasing in speed and duration.10

ENTo benefit most from your work-out, determine your fitnessgoal and exercise at a proper intensity. The most commonzone range is from 50% to 80% of your maximum heart rate.This is where you achieve cardiovascular benefits, burn fatand become more fit.Remember, if you rush in too quickly and push your body toohard before it’s ready, it can be counterproductive. You canhurt your muscles / tendons and may even result in injuryand be a real step back from your goal.Total time taken for entireexerciseEffectiveness of training:Amount of time when heartrate was within selected HRzone (achieved intended goal)IMPORTANT Always warm up before exercise and selectthe HR zone setting that best suits your physique. Exerciseregularly, 20 to 30 minutes per session, three to four times aweek for a healthier cardiovascular system.Maximum heart rateWARNING Determining a suitable exercise intensity isa critical step in the process towards an efficient and safetraining program. Please consult your doctor or healthprofessional to help you determine exercise frequency andduration appropriate for your age, condition and specificgoals.Average heart rateMemoryTotal calories burnt (kcal)1. Press MODE/- repeatedly to select “MEM”. After 2seconds, display will show the time and date of the mostrecent exercise session recorded or “NO RECORD” ifthere is no data.2. Press /ST/SP to navigate to desired record.3. Tap on lens to toggle through the displays related toselected exercise session.Total fat burnt (g)To return to previous screen at any time: Press MODE/-.11

ENClear recordsOther operations and settingsThis watch can contain data for up to 99 exercise sessions.Individual memory cannot be selected and deleted. Thewatch only allows for all data to be deleted.Activate backlightPress EL/LOCK. (Press any key to extend backlight foranother 5 seconds).To delete memory:1. Press MODE/- repeatedly to select “MEM”.2. Press /ST/SP repeatedly until “DELETE” will bedisplayed.3. Press MODE/- to confirm.DONE indicates the record has been cleared.NOTEThe backlight function will not operate if “ ” isdisplayed.Beep tone on / offWhen time is displayed, press /ST/SP to activate /deactivate beep tone.indicates beep tone is deactivated.MODE/-Replace batteryIf the battery power of your watch or chest belt is low, thewatch will display:WatchChest belt“HR BELT LOW BATT” /ST/SPMODE/-To replace watch battery:When starting an exercise and memory is full, “FULL” will bedisplayed, followed by “DELETE”. Press MODE/- to delete all recordsOR Press /ST/SP to ignore and start an exercise withoutrecording data for it.12

EN1. Use a coin to open the battery compartment lid byturning it anticlockwise.2. Remove the old battery and insert a new CR2032, 3Vlithium battery.3. Secure the lid by turning the coin clockwise.Water resistanceThe SE331 is water-resistant up to 50 meters (164 feet)To replace the chest belt battery:RAIN SHOWER- LIGHTSHALLOW SNORKELSPLAINGSWIMDIVING / ING/ DEEPSHES (WARM/MING/SURFING/ WATERETCCOOL SHALLOW WATERDIVINGWATERWATERSPORTSONLY)50M/ 164FT1. Use a coin to open the battery compartment lid byturning it anticlockwise.2. Remove the old battery and insert a new CR2032, 3Vlithium battery.3. Secure the lid by turning the coin clockwise. IMPORTANT Remember to set the profiles after everybattery replacement or reset.OKOKOKOKNOEnsure the buttons and battery compartment are securedand intact before exposing the watch to excessivewater.Avoid pressing the buttons while in the water or duringheavy rainstorms, as this may cause water to enter thewatch, leading to malfunction.NOTE Even if both the watch and the chest belt arewater resistant, as radio signals do not carry in water, signaltransmission between the watch and chest belt will still beimpossible in water.Keypad lockPress and hold EL/LOCK to lock or unlock keypad.indicates keypad is locked.13

ENSpecifications CLOCKTime format12/24 hour format with hour / minuteDate formatDD.MM.YY or MM.DD.YYYear range2010 - 2059TRAINING Target heartrate zone50-60%; 61-70%; 71-80%; 81-90%;91-100%Maximummemory99 recordsCalorie range0 to 9,999 kcal POWERWatch1 x CR2032 3V lithium batteryChest belt1 x CR2032 3V lithium battery OPERATING ENVIRONMENTOperatingtemperatureFor watch:0 C to 40 CFor chest belt:5 C to 40 CStoragetemperatureFor watch and chest belt:-20 C to 60 C PrecautionsTo ensure you use your product correctly and safely, readthese warnings and the entire user manual before using theproduct: Should the unit experience an electrostatic discharge,it may trigger the watch to change modes or displays. 14Simply press MODE/- to exit or to toggle back to previousdisplay. This is normal.Use a soft, slightly moistened cloth. Do not use abrasiveor corrosive cleaning agents, as these may causedamage. Use luke warm water and mild soap to cleanthe watch and chest belt thoroughly after each trainingsession. Never use the products in hot water or storethem when wet.Do not bend or stretch the transmitter part of the chestbelt.Do not subject the product to excessive force, shock,dust, temperature changes, or humidity. Never exposethe product to direct sunlight for extended periods. Suchtreatment may result in malfunction.Do not tamper with the internal components. Doingso will terminate the product warranty and may causedamage. The main unit contains no user-serviceableparts.Do not scratch hard objects against the LCD display asthis may cause damage.Take precautions when handling all battery types.Remove the batteries whenever you are planning tostore the product for a long period of time.When replacing batteries, use new batteries as specifiedin this user manual.The product is a precision instrument. Never attemptto take this device apart. Contact the retailer or ourcustomer service department if the product requiresservicing.Do not touch the exposed electronic circuitry, as there isa danger of electric shock.Check all major functions if the device has not beenused for a long time. Maintain regular internal testing

EU-DECLARATION OF CONFORMITYHereby, Oregon Scientific, declares that this Zone Trainer1.0 Heart Rate Monitor (Model: SE331) is in compliancewith EMC directive 2004/108/EC. A copy of the signed anddated Declaration of Conformity is available on request viaour Oregon Scientific Customer Service.NOTE The technical specifications for this product and thecontents of the user manual are subject to change withoutnotice.NOTE Features and accessories will not be available in allcountries. For more information, please contact your localretailer.About Oregon ScientificVisit our website (www.oregonscientific.com) to learn moreabout Oregon Scientific products.If you’re in the US and would like to contact our CustomerCare department directly, please pFor international inquiries, please l.asp15ENand cleaning of your device. Have your watch servicedby an approved service center annually.When disposing of this product, ensure it is collectedseparately for special treatment and not as normalhousehold waste.Due to printing limitations, the displays shown in thismanual may differ from the actual display.The contents of this manual may not be reproducedwithout the permission of the manufacturer.

2. The gym equipment does not seem to work with your chest belt and the digital icon is displayed: Most gym equipment is compatible with the analog system . Press and hold the chest belt button for more than 6 seconds to change from digital to analo

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