Radio Shack LIFEWISE 63-1520 User Manual

Wireless Heart Rate Monitor

63-1520

Step One

Heart Rate Training Zone

To achieve the maximum health benefits from your workout, it is important to know your heart rate training zone. Your training zone is your maximum upper and lower heart rate (beats per minute) during exercise. Calculate your upper and lower heart rate limit using this formula:

Men: 220 – age = MHR

Women: 230 – age = MHR

Multiply your MHR by the percentages of the selected training zone. There are three training zones that are related to your MHR:

•Health Maintenance Zone (70% – 60%) — The lowest training intensity. For beginners and those who want to strengthen their cardiovascular system.

•Aerobic Exercise Zone (80% – 70%) — Increases strength and endurance. It works within the body’s oxygen intake capability, burns more calories, and can be maintained over a longer period of time.

•Anaerobic Exercise Zone (90% – 80%) — Generates speed and power. It works at or above the body’s oxygen intake capability and builds more muscle, but cannot be maintained over a long period of time.

For example, a 30-year old female who wants to determine her aerobic exercise zone would calculate it as follows:

230 – 30 = 200 (MHR)

200 x .80 = 160 (Upper limit)

200 x .60 = 120 (Lower limit)

What’s Included

•	Watch/Monitor	•	Bike Mount
•	Chest Strap	•	Storage Pouch

Receiver Watch	For best results, moisten	Bike Mount — Attach to your bicycle	Storage Pouch — Lets you conveniently carry
		handlebars when riding. Then, fasten the	your heart rate monitor wherever you go.
	this area of the chest prior
		watch around the bike mount.
	to attaching the chest strap

Padded Center — contains the chest strap’s transmitter

Chest Strap

Step Two				Step Four
Setting the Date and		Time		Setting the User Profile			8.		Press SET. HEIGHTand the current height appear.
1.	Repeatedly press MODE until the time and date appear.			Before monitoring your heart rate, you must first enter your gender,			9.		Press ST/SP/+ to choose the display format (cm or in).
				age, weight, height, and activity score.
2.	Hold down SET until the clock format flashes (12 or 24 hour format). Press
				1.	Repeatedly press MODE until USERappears.		10. Press SET. The height digits flash. Press ST/SP/+ to select your
	ST/SP+ to select the desired format.
									height.
				2. Hold down SET until SEXappears.
3.	Press SET. The hour digit flashes. Repeatedly press ST/SP+ to set the hour. PM						11.		Press SET. ACTand the current activity score appear.
	appears for a PM hour.			3. Press ST/SP/+ to select For M .
								Activity Score represents your general physical activity. If you do
4.	Press SET. The minutes flash. Repeatedly press ST/SP+ to set the minutes.			4. Press SET. AGEappears and the current age flashes. Repeatedly
								not regularly exercise, your score is 0(low). If you participate two
5.	Press SET. The year digits flash. Repeatedly press ST/SP+ to set the year				press ST/SP/+to select your age (5–99).			or three times a week for one hour in modest physical activity, such
								as golf, horseback riding, gymnastics, table tennis, bowling, weight
	( 2001to 2050).
				5.	Press SET. W EIGHTand the current weight appear.			lifting, and yard work, your score is 1(medium). If you regularly
								participate in heavy physical exercise such as running, jogging,
6.	Press SET. The date format flashes (M Dor DM ). Press ST/SP+ to select format.
				6. Repeatedly press ST/SP/+ to choose the display format (kgor				swimming, cycling, or skipping rope, your score is 2(high).
7.	Press SET. The month digits flash. Repeatedly press ST/SP+ to set the month.				lbs).		12. Press SET. Your fitness index (range 1 – 76) appears.Your
8.	Press SET. The date digit flashes. Press ST/SP+ to set the date.			7. Press SET. The weight digits flash. Repeatedly press ST/SP/+ to					fitness index is based on your aerobic fitness, or your capacity to
									engage in forms of aerobic exercise. The higher the index, the
					set your weight.
									fitter you are.
9.	Press SET to enter ZONE/TIMEmode. The corresponding time zone digit flashes.
	Press ST/SP+ to select your time zone.
10. Press SET to confirm and return to normal display.				Step Five
				Setting the Timer			7.	Press ST/SP/+ to turn the alert on or off. When alert is on, Ô
Step Three				To use the timer, you need to set your target activity and exercise time.					appears and three beeps sound at the end of exercise time.
Setting the Alarm				1.	Repeatedly press MODE until TIMER, the current set timer, and		8.		Press SET. EXappears and the current exercise time flashes.
					9Ô appear.
1.	Repeatedly press MODE until ALARM and the current alarm time appear.			2. Hold down SET until T, ACT,and the current activity score appear.			9.		Press ST/SP/+ to set the desired hours.
2.	Hold down SET until the hour digits flash and 3 appears. Repeatedly press						10.		Press SET. The minute digits flash. Press ST/SP/+ to set the
	ST/SP/+ to set the hour.			3.	Press ST/SP/+ to select your activity score determined in your				desired minutes.
					User Profile (0, 1, 2).
3.	Press SET. The minute digits flash. Repeatedly press ST/SP/+ to set the minutes.			4.	Press SET. LOW ERappears and the current heart rate zone limit		11.		Press SET to confirm.
4.	Press SET to confirm.				flashes. Repeatedly press ST/SP/+ to select your lower heart rate •				Make sure you fill in the target activity level and all the parameters
					limit (30–220).				in your user profile. Otherwise, the calorie count and % fat burned
5.	When the alarm is activated, it sounds at the set time every day. Press any button								will not be available in training.
				5.	Press SET. UPPERappears and the current heart rate zone limit		• Leave out the heart rate limits if desired. The figures are
	to silence it.
					flashes. Repeatedly press ST/SP/+ to select your upper heart rate				automatically selected according to your inputs. If you enter heart
6.	To turn off the alarm feature, repeatedly press MODE until ALARM and the current				limit (80–240).				rate limits, the lower limit must not exceed the higher limit.
	alarm time appear. Press SET until 3 disappears. Repeatedly press MODE to			6.	Press SET. ALERTappears and ONor OFFflashes.		•	e or dflash and a beep sounds if your lower or upper limits are
	return to normal time display.								exceeded.