Oregon HR318 User Manual
SMART TRAINER / TRAINER PRO
User Manual
CONTENT
SECTION 1 INTRODUCTION ...................................................... 3 - 10
SMART TRAINING PROGRAM ......................................................... 3
FITNESS INDEX ....................................................................................... 5
TRAINING TIP .......................................................................................... 6
THE RECEIVER W A TCH ...................................................................... 7
- Control Button on The Receiver Watch ............................................. 8
THE HEART RA TE CHEST BEL T ........................................................ 9
EFFECTIVE RANGE ............................................................................. 10
SECTION 2 GENERAL OPERATION ..................................... 10 - 11
THE BACKLIGHT ................................................................................... 10
OPERA TING MODES ............................................................................ 10
HOW TO SET THE REAL TIME CLOCK ....................................... 11
HOW TO USE THE ALARM CLOCK.............................................. 11
HOW TO USE THE SECOND ZONE TIME.................................... 11
SECTION 3 HEART RA TE MONITORING .......................... 11 - 16
USER PROFILE ........................................................................................ 11
- Activity Score ......................................................................................... 12
DISPLAY OF FITNESS INDEX .......................................................... 12
BEFORE STAR TING THE SMAR T
TRAINING PROGRAM ........................................................................ 12
STAR TING THE SMAR T TRAINING PROGRAM ....................... 13
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HOW TO TRAIN WITH STOPW A TCH ............................................ 14
HOW TO RECALL TRAINING DA T A ............................................ 15
- To Recall The Calories and % Fat Burn ............................................. 15
- To Recall The LAP Memory (For T rainer Pro only ) ..................... 16
SECTION 4 ADDITIONAL INFORMATION ........................ 16 - 20
OUTDOORS SPORTS ............................................................................. 16
BA TTERY INFORMA TION ................................................................... 16
PRECAUTIONS ........................................................................................ 18
SPECIFICA TIONS .................................................................................... 18
MAINTENANCE ...................................................................................... 19
CAUTION .................................................................................................... 19
REFERENCES ........................................................................................... 20
Read this instruction manual thoroughly before
operating the unit.
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SECTION 1 INTRODUCTION
Congratulations on your purchasing the Smart Trainer / Trainer Pro.
The Smart Trainer / Trainer Pro is a feature-packed precision device.
Apart from monitoring your heart rate and calorie and fat consumption
while training, it is capable of deriving the optimum training program
for you basing on your target activity score.
The products come with a heart rate chest belt and a receiver watch
complete with the functions of a real-time clock, stopwatch and back
light.
SMART TRAINING PROGRAM
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.
Your Smart Trainer / Trainer Pro was equipped with a SMART
TRAINING PROGRAM that your own MHR could be determined so
that your own upper and lower limit was set automatically throughout
the training process.
Or you can set your own upper and lower limit using the following as
a reference guide.
You may estimate your MHR using the following formula:
Men 220 - age = MHR
Women 230 - age = MHR
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There are generally three training zones. They are health benefited and
related to your MHR as follows:
50%
Moderate Activity
60%
Weight Management
70%
Aerobic Zone
80%
Anaerobic Threshold Zone
90%
Red Line Zone ( maximum capacity )
100%
The upper and lower heart rate limits are calculated by multiplying
your MHR by the percentages of the selected training zone.
For example:
For a 40-year-old man to train for health maintenance,
His Upper Heart Rate Limit (220 - 40) x 70% = 126
(beats per minute)
His Lower Heart Rate Limit (220 - 40) x 60% = 108
(beats per minute)
For a 30-year-old woman to train for aerobic exercise,
Her Upper Heart Rate Limit (230 - 30) x 80% = 160
(beats per minute)
Her Lower Heart Rate Limit (230 - 30) x 70% = 140
(beats per minute)
The SMART TRAINING PROGRAM will guide you through the warm
up exercise to the end of the training exercise. Throughout the whole
training process you may check the calories consumed and % of fat
burn (from which it could show the percentage of calories came from
burning fat).
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FITNESS INDEX
Y our Smart T rainer / Trainer Pro will generate a fitness index based on
your aerobic fitness, or your capacity to engage any forms of aerobic
exercise, dependent and limited by the body’s ability to deliver oxygen
to the working muscles in training. It is often measured by maximum
oxygen uptake (VO2 Max), which is defined as the highest amount of
oxygen that can be utilized when exercising at an increasingly
demanding level. The lungs, heart, blood, circulatory system, and
working muscles are all factors in determined VO2 Max. The unit of
VO2 Max is ml/kg.min.
Generally, the fitness range lies between 13 to 53 depend on ages. The
higher the index, the fitter you are. (Refer to the following diagram for
reference.)
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TRAINING TIPS
- Identify your training goal, be it to lose weight, keep fit, improve
health or compete with a friend.
- Select a training activity you enjoy. Varying your exercises can
make your training more interesting.
- Start slowly.
- Exercise regularly. Twenty to 30 minutes each and three to four
times a week for a healthier cardiovascular system.
- Gradually steps up your training zone as you become fitter.
- Always allow at least five minutes before and after training within
your exercise zone for warm-up and cool-down.
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- The health maintenance zone has the lowest training intensity.
It is good for beginners and those who want to strengthen their
cardiovascular systems.
- The aerobic exercise zone increases strength and endurance. It
works within the body’s oxygen intake capability, burns more
calories and can last longer.
- The anaerobic exercise 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.
- Measure your pulse after training. Then repeat the procedure again
after three minutes. If it does not return to its normal resting pulse,
you might have trained too hard.
- Always check with your doctor before starting a vigorous training
program
THE RECEIVER W A TCH
You can wear it on your wrist or strap it to your bike or exercise
machine.
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