LIFEWISE 63-1520
Wireless Heart
r
p.
Rate Monitor
63-1520
Step One
Receiver Watch
Chest Strap
For best results, moisten
this area of the chest prio
to attaching the chest stra
Padded Center —
contains the chest
strap’s transmitter
Bike Mount — Attach to your bicycle
handlebars when riding. Then, fasten the
watch around the bike mount.
Storage Pouch — Lets you conveniently carry
your heart rate monitor wherever you go.
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 perc entages of the selecte d
training zone. There are three training zones that are
related to your MHR:
• Health Maintenance Zone (70% – 60%) — The
lowest training intensity . For begi nners 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
• Chest Strap
• Bike Mount
• Storage Pouch
Step Two
Setting the Date and Time
1. Repeatedly press MODE until the time and date appear.
2. Hold down SET until the clock format flashes (12 or 24 hour format). Press
ST/SP+ to select the desired format.
3. Press SET. The hour digit flashes. Repeatedly press ST/SP+ to set the hour. PM
appears for a PM hour.
4. Press SET. The minutes flash. Repeatedly press ST/SP+ to set the minutes.
5. Press SET. The year digits flash. Repeatedly press ST/SP+ to set the year
( 2001 to 2050).
6. Press SET. The date form at flashes (M D or D M ). Press ST/SP+ to se lect format.
7. Press SET. The month digits flash. Repeatedly press ST/SP+ to set the month.
8. Press SET. The date digit flashes. Press ST/SP+ to set the date.
9. Press SET to enter ZONE/TIM E mode. 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 Three
Setting the Alarm
1. Repeatedly press MODE until ALARM and the current alarm time appear.
2. Hold down SET until the hour digits flash and
ST/SP/+ to set the hour.
3. Press SET. The minute digi ts flash. Repeate dly pres s ST/SP/+ to set the minutes.
4. Press SET to confirm.
5. When the alarm is activated, it sounds at t he set time every day. Press any button
to silence it.
6. To turn off the alarm fe ature, rep eated ly press MODE until ALARM and the current
alarm time appear. Press SET until
return to normal time display.
3 disappears. Repeatedly press MODE to
3 appears. Repeatedly press
Step Four
Setting the User Profile
Before monitoring your heart rate, you must first enter your gender,
age, weight, height, and activity score.
1. Repeatedly press MODE until USER appears.
2. Hold down SET until SEX appears.
3. Press ST/SP/+ to select F or M .
4. Press SET. AGE appears and the current age flashes. Repeatedly
press ST/SP/+ to select your age (5–99).
5. Press SET. W EIGHT and the current weight appear.
6. Repeatedly press ST/SP/+ to choose the display format (kg or
lbs).
7. Press SET. The weight digits flash. Repeatedly press ST/SP/+ to
set your weight.
Step Five
Setting the Timer
T o us e the timer, you need to set your target activity and ex ercise time.
1. Repeatedly press MODE until TIM ER, the current set timer, and
9Ô appear.
2. Hold down SET until T, ACT, and the current activity score appear.
3. Press ST/SP/+ to select your activity score determined in your
User Profile (0, 1, 2).
4. Press SET. LOW ER appears and the current heart rate zone limit
flashes. Repeatedly press ST/SP/+ to selec t your lower heart rate
limit (30–220).
5. Press SET. UPPER appears and the current heart rate zone limit
flashes. Repeatedly press ST/SP/+ to select y our upper heart rate
limit (80–240).
6. Press SET. ALERT appears and ON or OFF flashes.
8. Press SET. HEIGHT and the current height appear.
9. Press ST/SP/+ to choose the display format (cm or in).
10. Press SET. The height digits flash. Press ST/SP/+ to select your
height.
11. Press SET.ACT and the current activity score appear.
Activity Score represents your general physical activity. If you do
not regularly exercise, your score is 0(low). If you participate two
or three times a week for one h our in mod est physi cal activ ity, such
as golf, horseback ridin g, gy mn astics, table tennis, bowling, weight
lifting, and yard work, your score is 1 (medium). If you regularly
participate in heavy physical exercise such as running, jogging,
swimming, cycling, or skipping rope, your score is 2 (high).
12. Press SET. Your fitness index (range 1 – 76) appears.Your
fitness index is bas ed on you r aerobic fi tness, o r your capacit y to
engage in forms of aerobic exercise. The higher the index, the
fitter you are.
7. Press ST/SP/+ to turn the alert on or off. When alert is on, Ô
appears and three beeps sound at the end of exercise time.
8. Press SET. EX appears and the current exercise time flashes.
9. Press ST/SP/+ to set the desired hours.
10. Press SET. The minute digits flash. Press ST/SP/+ to set the
desired minutes.
11. Press SET to confirm.
• Make sure you fill in the target ac tivity le vel and a ll the paramete rs
in your user profile. O therwise, the c alorie count and % fat burne d
will not be available in training.
• Leave out the heart rate limits if desired. The figures are
automatically selected accordi ng to your inputs . If you enter heart
rate limits, the lower limit must not exceed the higher limit.
•
e or d flash and a beep sounds if your lower or upper limits are
exceeded.
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