Timex M632, M593, M011 User Manual
2
heart rate monitor
W227 NA 632-095003
PERSONAL TRAINER
™
HEART RATE MONITOR
English page 1
Français page 29
Español pagina 57
Portugués pagina 85
Overview
Congratulations!
With your purchase of the Timex® Heart Rate Monitor you have hired a
new trainer. Your Heart Rate Monitor offers you the ability to track, store,
and analyze key indicators of your personal fitness level.
You will find your Heart Rate Monitor to be a user-friendly fitness tool. But,
like any new tool, you should take the time to familiarize yourself with it to
optimize its usefulness.
So, take the time to check out the features and functions of your Heart
Rate Monitor to develop a basic understanding of this fitness tool. But
most of all, enjoy your new partner on the road to increased fitness!
A Fit Heart
Recent fitness findings show that anyone can get fit and stay fit without
being overzealous. It can be as simple as:
v Exercising 3 to 4 times per week
v Exercising for 30 to 45 minutes during each exercise session
v Exercising at the appropriate heart rate
Heart rate represents the effects of exercise on all parts of the body.
Selecting the appropriate heart rate zone conditions the heart, lungs, and
muscles to perform at optimal levels to get and keep your body in shape.
COntents
Overview ...........................................................................................................1
Watch Buttons .......................................................................................................3
Display Icons ..........................................................................................................3
Resources ..............................................................................................................4
Determining Your Optimal Heart Rate Zone .........................................................4
Heart Rate Monitor ...........................................................................................6
To Use Your Heart Rate Monitor ...........................................................................6
To Set or Adjust Your Heart Rate Monitor ............................................................7
Recall Activity Data .............................................................................................10
To recall data during an activity ......................................................................11
To recall data after an activity.........................................................................11
Heart Rate Recovery............................................................................................12
To determine your recovery heart rate...........................................................12
Heart Rate Monitor Notes & Tips ........................................................................13
Time of Day .....................................................................................................15
To Set or Adjust the Time and Date ...................................................................15
Time of Day Notes & Tips ....................................................................................18
Care & Maintenance .......................................................................................19
Heart Rate Monitor ..............................................................................................19
Battery .................................................................................................................20
Heart Rate Sensor Battery ...............................................................................20
Watch Battery Replacement ............................................................................21
INDIGLO
®
Night-Light ...........................................................................................21
Water Resistance.................................................................................................22
Watch ...............................................................................................................22
Heart Rate Sensor ............................................................................................22
Warranty & Service.........................................................................................23
Service .................................................................................................................25
Declaration of Conformity .............................................................................26
1
Watch Buttons
Display Icons
X
The hollow heart icon is displayed as the watch searches for a signal
from the Heart Rate Sensor.
Y
The heart icon fills once the watch has located a signal from the Heart
Rate Sensor. This icon will continue to flash as long as the watch continually receives a signal from the Heart Rate Sensor.
w
The activity timer icon indicates that the watch is timing your activity.
You will only see the activity timer icon when you use the watch in
conjunction with the Heart Rate Sensor.
C
The chime icon appears when you have turned on the audible
target zone alert or if you have turned on the hourly chime for Time
of Day Mode.
ON/OFF
Turn the Heart Rate
Monitor on or off
INDIGLO
®
night-light
RECV/DATE
Initiate a recovery or view
the date
RECALL
Review information about
an activity
SET
Adjust Time of Day or
Heart Rate
Monitor options
32
Once set up, your Heart Rate Monitor can automatically show you when
you are in the exercise zone you chose and signal you when you are
not. It can help keep your body exercising at an intensity level that can
help you achieve your desired fitness objectives without over- or underexercising.
WARNING:
This is not a medical device and is not recommended for use
by persons with serious heart conditions. You should always
consult your physician before beginning or modifying an
exercise program.
Interference with the radio signal, poor contact between your skin and
the Heart Rate Sensor, or other factors may prevent accurate transmission of heart rate data.
54
Before you can set your %MAX, you first need to determine your maximum heart rate. You can use many methods to estimate your maximum
heart rate. The booklet Heart Zones
®
Tools For Success provides excellent
procedures and Timex recommends you use one of these methodologies.
However, if you cannot use any of the procedures described in Heart
Zones
®
Tools for Success you might consider using the following govern-
ment recommended age-based method.
Begin with the number 220 and then subtract your age. For instance,
a 35 year old would begin with 220 and subtract 35 (the person’s age),
which gives an estimated maximum heart rate of 185.
Once you know your maximum heart rate, you can set the zones
described in the table on the previous page.
Resources
Visit http://www.Timex.com/HRM for more information on Timex® Heart
rate Monitors, including product features.
Find electronic versions of this and other HRM instruction books at
http://www.Timex.com/Manuals including:
• Heart Zones
®
Tools for Success: Information to use your Heart Rate
Monitor in conjunction with the Heart Zones
®
fitness program, meant
to help you to increase your endurance and the strength of your heart.
Determining Your Optimal Heart Rate Zone
There are five basic heart rate target zones. Simply select a zone that
matches your percent of maximum (%MAX) heart rate based on the fitness
goal you want to achieve during a particular exercise.
% MAX Goal Benefit
50% to 60% Light exercise Maintain a healthy heart and get fit
60% to 70% Weight management Lose weight and burn fat
70% to 80% Aerobic base building Increase stamina and aerobic endurance
80% to 90% Optimal conditioning Sustain excellent fitness condition
90% to 100% Elite athletic training
Achieve superb athletic condition
To Set or Adjust Your Heart Rate Monitor
1. Press ON/OFF to activate the Heart Rate Monitor.
2. Press and hold SET until the words HOLD TO SET briefly appear on
the display one word at a time. Continue holding SET. The first setting
group will appear on the display with the first value flashing.
3. Make the desired adjustment by pressing ON/OFF or RECV/DATE. In
some setting groups pressing ON/OFF will increase a value and pressing RECV/DATE will decrease a value. At other times pressing ON/OFF
or RECV/DATE will toggle between 2 options.
4. Press RECALL to move to the next digit you want to set or the next setting group.
5. Press SET to save your changes and exit the setting process.
Heart rate MOnitOr
You can set up and use your watch to track heart rate and other statistical
information about an activity you perform while wearing your watch and
Heart Rate Sensor.
To Use Your Heart Rate Monitor
1. Wet the Heart Rate Sensor pads.
2. Center the Sensor on your chest with the Timex
®
logo facing up and out and fasten it firmly, just
below your sternum.
3. Press the ON/OFF button on your watch. A set of
3 dashes (- - -) and the heart rate icon will appear
on the display followed by a display that shows
your current heart rate. (You will also see the
activity icon in the lower left corner of the display
to indicate that your watch is tracking your activity time.)
4. Begin your activity. The watch automatically records your heart rate
and other statistical data about your activity, including time.
5. When you have finished your activity, press and hold the ON/OFF
button until the words HOLD TURN OFF briefly appear on the display
one word at a time. Continue holding the ON/OFF button until you hear
a beep and the current time of day appears on the display.
6 7
ON/OFF
Press to increase or
toggle the item you
want to set
INDIGLO
®
night-light
RECALL
Press to move to the next
digit or setting group you
want to adjust
SET
Press to initiate the setting
process or save changes
and exit the setting
process
RECV/DATE
Press to decrease or
toggle the item you
want to set
98
Setting Group Display Description
Audible Alert
You can set the watch to alert you if
your heart rate goes above or below
your target zone. The watch will
continue to beep until you have moved
back into your selected zone.
TIP: You can also turn this alert on or
off during your activity by pressing the
ON/OFF button.
Maximum
Heart Rate
Your maximum heart rate value is used
as a reference for displaying your heart
rate in terms of percent of maximum
(%MAX). This number cannot be below
80 or above 240.
Weight
You can enter your current weight. This
number is used to help calculate how
many calories you burn during your
activity. Your recorded weight cannot
go below 66 pounds (30 kilograms) or
above 330 pounds (150 kilograms).
Heart Rate
Display
You can choose whether your heart
rate will display as beats per minute
(BPM) or percent of maximum (%MAX).
For this Heart Rate Monitor you can make the adjustments described in
the tables that appear on this and the next page.
Setting Group Display Description
Lower Target
Zone Limit
Your lower target zone limit setting
represents the beats per minute (BPM)
or percent of maximum (%MAX) below
which you do you not want your heart
rate to go during your activity. If your
heart rate goes below this number a
downward facing arrow will appear on
the display and the audible alert will
sound if you have turned on the alert.
You cannot set this number below 30
(13%).
Upper Target
Zone Limit
Your upper target zone limit setting
represents the beats per minute (BPM)
or percent of maximum (%MAX) above
which you do you not want your heart
rate to go during your activity. If your
heart rate goes above this number an
upward facing arrow will appear on the
display and the audible alert will sound
if you have turned on the alert. You cannot set this alert above 240 (100%)
1110
To recall data during an activity
1. Press RECALL. The first time you recall information during your activity
the watch will begin by displaying the Activity Timer. After that, it will
begin by displaying the last data group you viewed during the activity.
2. Continue to scroll through the activity data by pressing RECALL. If you
do not press RECALL for a period of five seconds or you press any button other than RECALL or INDIGLO
®
the recall will end and the display
will return to showing your current heart rate.
To recall data after an activity
1. After you have finished your activity and turned off the Heart Rate
Monitor, you can review activity data by pressing RECALL. The watch
will automatically scroll through all the data groups, moving to a new
group every 3 seconds.
2. If you want to view the next data group more quickly than the automatic change, you can move to the next data group by pressing
RECALL.
3. After the watch has scrolled through each of the data groups, the
watch will automatically return to displaying the current time after a
period of 3 seconds, unless you press RECALL before the 3 second
time out, which will restart the automatic data viewing process.
4. If you press any button other than RECALL or INDIGLO
®
the recall will
end and the display will return to showing the current time.
Recall Activity Data
You can recall information about your activity both during and after the
activity (unless noted below). Data groupings appear in the order listed.
v Activity Timer: The amount of time the Heart Rate Monitor is active
and receiving valid pulses during an activity. As long as you receive
signals from the Heart Rate Monitor, the watch can keep the activity
timer active for a period of 24 hours.
v Time in Zone: The amount of time during an activity when your heart
rate is between the lower and upper target zone limits you set.
v Average Heart Rate: The average heart rate achieved during an
activity.
v Peak Heart Rate: The highest recorded heart rate during an activity
(data available only after the end of an activity).
v Calories Burned: The number of calories burned during an activity.
This number is dependent on the weight you entered when you set
your Heart Rate Monitor, your heart rate during the activity, and the
time you spent in the activity.
v Recovery Heart Rate: The result of the most recently taken recovery
heart rate calculation.
1312
4. You can continue to initiate 1-minute recovery periods by repeating
steps 1 and 2. The recovery heart rate will continue to display once the
countdown has expired unless you press another button.
5. To exit the recovery display after the countdown has expired, press
ON/OFF to view your current heart rate or RECALL to view accumulated data.
Heart Rate Monitor Notes & Tips
v At any time during the setting process, you can save your changes and
return to the main heart rate display by pressing SET.
v While setting the watch, if you do not press any buttons on the watch
for a period of 2-3 minutes, the watch will automatically save whatever
changes you have made and exit the setting process.
v During an activity, you can view the time by pressing SET.
v At any time during the setting process, press and hold ON/OFF to
quickly increase the setting value or RECV/DATE to quickly decrease
the setting value.
v Data accumulation will be suspended if 1) the activity timer reaches
24-hours; 2) an error occurs; 3) you turn off the Heart Rate Monitor
either on the watch or by taking off the Sensor.
v When you start a new activity while receiving valid heart rate data, you
erase all data from a previous activity.
v The watch and the Heart Rate Sensor need to be within 3 feet (1
meter) of each other to function properly. If the watch is not receiving
heart rate information, try the following:
Heart Rate Recovery
Heart rate recovery provides an indicator of fitness and training level.
As you become more fit, your heart rate should return more quickly to a
lower heart rate value at the end of your activity, indicating a higher level
of cardiovascular fitness. A slower recovery rate can also indicate a need
to take a break from training due to fatigue, illness, or other factors.
Your recovery rate represents the change in your heart rate over a period
of time. Your Heart Rate Monitor records the change in your heart rate
over a period of 1-minute.
To determine your recovery heart rate
The watch cannot record a recovery unless the Heart Rate Sensor is
receiving a current heart rate and a valid pulse. Without a current heart
rate, the display will read ERROR at the end of the 1-minute recovery
period. If the starting heart rate is lower than the ending heart rate, the
display will read NO REC.
1. Press RECV/DATE. The watch will capture your current heart rate in
beats per minute (BPM) and begin the 1-minute countdown.
2. After the countdown, the watch will beep indicating the end of the
recovery period. The watch will capture your heart rate a second time,
subtract the second value from the first value and display the difference as the recovery heart rate.
3. Once you start the recovery, you can temporarily recall data by pressing RECALL. The heart rate recovery display will appear at the end of
the 1-minute countdown.
tiMe Of Day
Your watch can act as an ordinary timepiece that displays the time, date,
and day using a 12- or 24-hour format.
To Set or Adjust the Time and Date
1. Make sure your Heart Rate Monitor is turned off by pressing and holding the ON/OFF button.
2. Press and hold SET until the words HOLD TO SET briefly appear on
the display one word at a time. Continue holding SET until the time
appears on the display with the hour value flashing.
1514
3 Shorten the distance between the watch and the Heart Rate
Sensor.
3 Adjust the position of the Heart Rate Sensor and
elastic chest strap.
3 Make sure the Heart Rate Sensor pads are wet.
3 Check the battery in the Heart Rate Sensor and replace it if neces-
sary.
3 Move away from other heart rate monitors or other sources of
electrical or radio interference.
ON/OFF
Press to increase or
toggle the item you want
to set
INDIGLO
®
night-light
RECV/DATE
Press to decrease or
toggle the item you want
to set
RECALL
Press to move to the next
digit or setting group you
want to adjust
SET
Press to initiate the setting
process or save changes
and exit the setting
process
1716
Setting Group Adjustment
Month
Press ON/OFF to move forward through the months or
RECV/DATE to move backward through the months.
Date
Press ON/OFF to increase the date value or
RECV/DATE to decrease the date value.
Day of Week
Press ON/OFF to move forward through the days of the
week or RECV/DATE to move backward through the
days of the week.
Appearance of
the Month and
Day
Press ON/OFF or RECV/DATE to toggle between the
appearance options for the month and the day. The
options include Month Day (MM-DD) or Day Month (DD.
MM). For example, March 15 can appear as 3-15 or 15.3.
Chime
Press ON/OFF or RECV/DATE to toggle between turning
the chime on and turning the chime off. When you
turn the chime on, you will see the chime icon and the
watch will emit a beep every hour on the hour.
3. Make the desired adjustment by pressing ON/OFF or RECV/DATE. In
some setting groups pressing ON/OFF will increase a value and pressing RECV/DATE will decrease a value. At other times pressing ON/OFF
or RECV/DATE will toggle between 2 options.
4. Press RECALL to move to the next setting option.
5. Press SET to save your changes and exit the setting process.
For this watch, you can make the Time of Day adjustments described in
the tables that appear on this and the next page.
Setting Group Adjustment
Hour
Press ON/OFF to increase the hour value or
RECV/DATE to decrease the hour value.
Minute
Press ON/OFF to increase the minute value or
RECV/DATE to decrease the minute value.
Second
Press ON/OFF or RECV/DATE to reset the seconds to
zero.
12- or 24-hour
Format
Press ON/OFF or RECV/DATE to toggle between the 12and 24-hour formats. In the 12-hour format the AM and
PM time indicators will also appear above the seconds
on the time display.
1918
Care & MaintenanCe
Heart Rate Monitor
v To avoid build up of materials that can interfere with the Heart Rate
Sensor’s ability to receive a valid pulse, rinse the Heart Rate Sensor
with fresh water.
v Do not clean the Heart Rate Sensor or chest strap with abrasive or
corrosive materials. Abrasive cleaning agents may scratch the plastic
parts and corrode the electronic circuit.
v Do not subject the Heart Rate Sensor to excessive force, shock, dust,
temperature, or humidity. Such treatment may result in malfunction, a
shorter electronic life span, damaged batteries, or distorted parts.
v Do not tamper with the Heart Rate Sensor’s internal components.
Doing so will terminate the Sensor’s warranty and may cause damage.
v The Heart Rate Sensor contains no user-serviceable parts, except bat-
teries.
Time of Day Notes & Tips
v For a brief, 3-second look at the month, date, and day of the week,
press RECV/DATE.
v The watch does not automatically adjust for Daylight Savings Time.
When switching between Standard Time and Daylight Savings Time,
you must manually adjust the hour value.
v The watch automatically moves from February 28 to March 1. To
accommodate a leap year, you must manually set the date value to
February 29. The watch will then automatically move from February 29
to March 1.
v At any time during the setting process, press and hold ON/OFF to
quickly increase the setting value or RECV/DATE to quickly decrease
the setting value.
v At any time during the setting process, you can save your changes and
return to the main time display by pressing SET.
v While setting the watch, if you do not press any buttons on the watch
for a period of 2-3 minutes, the watch will automatically save whatever
changes you made and exit the setting process.
2120
Battery
Heart Rate Sensor Battery
If your heart rate readings become erratic or stop, you may need to
replace the battery on your Heart Rate Sensor. You can change the battery
yourself without any special tools.
This product uses a CR2032 lithium battery for the Heart Rate Sensor. To change
the battery:
1. Open the sensor battery lid with a
coin, turning the coin counterclockwise.
2. Insert one CR2032 3V lithium battery with writing facing you, taking
care not to touch the 2 contacts and discharge the battery.
3. When you have finished inserting the battery, replace the lid.
To test the new battery after you have inserted it:
1. Move away from any possible sources of electrical or radio interference.
2. Wet the Heart Rate Sensor pads and securely fasten the chest strap
below your sternum.
3. While wearing the watch, press the ON/OFF button. A set of 3 dashes
(- - -) and the flashing heart rate icon will appear on the display.
4. If you do not see a flashing heart icon on your Watch, reinstall the
sensor battery.
BATTERIA
APRIRE
BATTERIA
NOTE: It is not necessary for a heart rate value to appear on the display
during this test.
Watch Battery Replacement
When the battery of the watch is running low, the display will dim. This
watch uses a CR2025 lithium battery.
To avoid the possibility of permanently damaging the watch, TIMEX
STRONGLY RECOMMENDS TAKING YOUR WATCH TO A LOCAL RETAILER OR
JEWELER TO HAVE THE BATTERY REPLACED.
INDIGLO® Night-Light
Press the INDIGLO® button to activate the night-light. Electroluminescent
technology illuminates the watch display at night and in low light conditions.
23
warranty & serviCe
Timex International Warranty (U.S. Limited Warranty)
Timex International Warranty (U.S. Limited Warranty)
Your Timex
®
Heart Rate Monitor is warranted against manufacturing defects by
Timex for a period of ONE YEAR from the original purchase date. Timex Group
USA, Inc. and its worldwide affiliates will honor this International Warranty.
Please note that Timex may, at its option, repair your Heart Rate Monitor by
installing new or thoroughly reconditioned and inspected components or replace
it with an identical or similar model.
IMPORTANT: PLEASE NOTE THAT THIS WARRANTY DOES NOT COVER DEFECTS OR
DAMAGES TO YOUR HEART RATE MONITOR:
1. after the warranty period expires;
2. if the Heart Rate Monitor was not originally purchased from an authorized
Timex retailer;
3. from repair services not performed by Timex;
4. from accidents, tampering or abuse; and
5. lens or crystal, strap or band, Heart Rate Monitor case, attachments or bat-
tery. Timex may charge you for replacing any of these parts.
THIS WARRANTY AND THE REMEDIES CONTAINED HEREIN ARE EXCLUSIVE AND IN
LIEU OF ALL OTHER WARRANTIES, EXPRESS OR IMPLIED, INCLUDING ANY IMPLIED
WARRANTY OF MERCHANTABILITY OR FITNESS FOR PARTICULAR PURPOSE.
TIMEX IS NOT LIABLE FOR ANY SPECIAL, INCIDENTAL OR CONSEQUENTIAL
DAMAGES. Some countries and states do not allow limitations on implied warranties and do not allow exclusions or limitations on damages, so these limitations
may not apply to you. This warranty gives you specific legal rights and you may
also have other rights which vary from country to country and state to state.
Water Resistance
Watch
v Your 30 meter water resistant watch withstands water pressure to 60
p.s.i. (equals immersion to 98 feet or 30 meters below sea level).
v The Watch is only water-resistant as long as the lens, push buttons,
and case remain intact.
v Timex recommends rinsing your watch with fresh water after exposure
to salt water.
WARNING: TO MAINTAIN WATER-RESISTANCE, DO NOT PRESS ANY
BUTTONS UNDER WATER.
Heart Rate Sensor
v Your 30 meter water resistant Heart Rate Sensor withstands water
pressure to 60 p.s.i. (equals immersion to 98 feet or 30 meters below
sea level).
WARNING: THIS UNIT WILL NOT DISPLAY YOUR HEART RATE WHEN
OPERATED UNDER WATER.
22
Service
If your Timex® Heart Rate Monitor should ever need servicing, send it to Timex as
set forth in the Timex International Warranty or addressed to:
TG SERVICE CENTER, P.O. Box 2740, Little Rock, AR 72203
For service questions, call 1-800-328-2677.
For your convenience in obtaining factory service, participating Timex retailers
can provide you with a pre-addressed Mailer.
See the Timex International Warranty for specific instructions on the care and
service of your Timex
®
Heart Rate Monitor.
Should you need a replacement strap or band, call 1-800-328-2677.
TIMEX INTERNATIONAL WARRANTY REPAIR COUPON
Original Purchase Date: ________________________________________________
(attach a copy of sales receipt, if available)
Purchased by: ______________________________________________________
(name, address, telephone number)
Place of Purchase: ___________________________________________________
(name and address)
Reason for Return: ___________________________________________________
__________________________________________________________________
25
To obtain warranty service, please return your Heart Rate Monitor to Timex, one
of its affiliates or the Timex retailer where the Heart Rate Monitor was purchased,
together with a completed original Repair Coupon or, in the U.S. and Canada
only, the completed original Repair Coupon or a written statement identifying
your name, address, telephone number and date and place of purchase. Please
include the following with your Heart Rate Monitor to cover postage and handling (this is not a repair charge): a US$ 8.00 check or money order in the U.S.; a
CAN$7.00 cheque or money order in Canada; and a UK£3.50 cheque or money
order in the U.K. In other countries, Timex will charge you for postage and handling.
NEVER INCLUDE ANY ARTICLE OF PERSONAL VALUE IN YOUR SHIPMENT.
For the U.S., please call 1-800-328-2677 for additional warranty information. For
Canada, call 1-800-263-0981. For Brazil, call +55 (11) 5572 9733. For Mexico,
call 01-800-01-060-00. For Central America, the Caribbean, Bermuda, and the
Bahamas, call (501) 370-5775 (U.S.). For Asia, call 852-2815-0091. For the U.K.,
call 44 208 687 9620. For Portugal, call 351 212 946 017. For France, call 33 3 81
63 42 00. For Germany/Austria: call +43 662 88921 30. For the Middle East and
Africa, call 971-4-310850. For other areas, please contact your local Timex retailer
or Timex distributor for warranty information. In Canada, the U.S. and in certain
other locations, participating Timex retailers can provide you with a postage-paid,
pre-addressed Repair Mailer for your convenience in obtaining factory service.
24
©2013 Timex Group USA, Inc. TIMEX, PERSONAL TRAINER and INDIGLO are
trademarks of Timex Group B.V. and its subsidiaries. HEART ZONES is a
registered trademark of Sally Edwards.
27
DeClaratiOn Of COnfOrMity
Manufacturers Name: Timex Group USA, Inc.
Manufacturers Address: 555 Christian Road
Middlebury, CT 06762
United States of America
declares that the product:
Product Name: Timex
®
Personal Trainer™
Model Numbers: M632 / M011 / M593
conforms to the following specifications:
R&TTE: 1999/05/EC
Standards: EN 61000-6-3: (M632)
EN 61000-6-1: (M632)
EN 55024: (M011)
EN 300 683: (M593)
LVD: 2006/95/EC
Standards: IEC/EN 60950-1: (M011 / M593)
Digital Device Emissions:
Standards: FCC 47CFR 15B Class B: (M593)
Agent: —————————————————
Sam Everett
Quality Regulatory Engineer
Date: 18 October, 2012, Middlebury, Connecticut, U.S.A.
26
vue D’enseMble
Félicitations !
En achetant le cardiofréquencemètre numérique Timex®, vous avez
embauché votre nouvel entraîneur. Votre cardiofréquencemètre vous offre
la possibilité de suivre, d’enregistrer et d’analyser les indicateurs essentiels
de votre propre niveau de forme.
Vous trouverez que votre cardiofréquencemètre est un outil convivial pour
votre mise en forme. Mais, comme pour tout nouvel outil, vous devrez prendre
le temps de vous familiariser avec celui-ci afin d’optimiser son utilisation.
Alors, découvrez les caractéristiques et les fonctions de votre cardiofréquencemètre pour acquérir une compréhension simple de cet outil de
mise en forme. Mais avant tout, profitez pleinement de votre nouveau
partenaire pour une mise en forme toujours plus performante !
Un cœur en bonne santé
Des études récentes ont démontré que tout le monde peut être en forme
et le rester sans excès de zèle. Cela peut être aussi simple que :
v Faire de l’exercice 3 à 4 fois par semaine.
v Faire 30 à 45 minutes d’exercice pendant chaque séance.
v Faire de l’exercice à une fréquence cardiaque appropriée.
sOMMaire
Vue d’ensemble ..............................................................................................29
Boutons de la montre .........................................................................................31
Icônes d’affichage ...............................................................................................31
Ressources ..........................................................................................................32
Déterminer votre zone optimale de fréquence cardiaque .................................32
Moniteur de fréquence cardiaque .................................................................34
Utilisation de votre cardiofréquencemètre ........................................................34
Régler votre cardiofréquencemètre ....................................................................35
Rappel des données d’activité ............................................................................38
Pour rappeler les données pendant l’activité .................................................39
Pour rappeler les données après l’activité .....................................................39
Fréquence cardiaque de récupération ...............................................................40
Déterminer votre fréquence cardiaque de récupération ...............................40
Cardiofréquencemètre : Remarques et conseils pratiques ...............................41
Heure du jour ..................................................................................................43
Régler ou modifier l’heure et la date ..................................................................43
Remarques et conseils pratiques .......................................................................46
Soin et entretien ............................................................................................47
Moniteur de fréquence cardiaque ......................................................................47
Pile .......................................................................................................................48
Pile du cardiofréquencemètre .........................................................................48
Changement de la pile de montre ..................................................................49
Veilleuse INDIGLO
®
.............................................................................................49
Étanchéité ............................................................................................................50
Montre .............................................................................................................50
Cardiofréquencemètre ....................................................................................50
Garantie et réparation ....................................................................................51
Réparation ...........................................................................................................53
Déclaration de conformité .............................................................................54
29
Boutons de la montre
Icônes d’affichage
X
L’icône du cœur vide indique que la montre cherche un signal de
l’émetteur du cardiofréquencemètre numérique.
Y
L’icône du cœur est pleine une fois que la montre a localisé
l’émetteur du cardiofréquencemètre. Cette icône continuera de
clignoter tant que la montre reçoit continuellement un signal de
l’émetteur du cardiofréquencemètre.
w
L’icône de minuterie d’activité indique que la montre chronomètre
votre séance d’exercice. L’icône de minuterie d’activité s’affichera
seulement quand vous utilisez la montre en association avec le
cardiofréquencemètre.
C
L’icône de carillon s’affiche lorsque l’alerte de zone cible est activée
ou si le carillon horaire est activé en mode Heure du jour.
ON/OFF
Activer ou désactiver le
cardiofréquencemètre
Veilleuse INDIGLO
®
RECV/DATE
Initialiser une récupération
ou visualiser la date
RECALL (RAPPEL)
Examiner les informations
d’une activité
SET (RÉGLER)
Régler l’heure ou les
options du cardio-
fréquencemètre
3130
La fréquence cardiaque représente les effets de l’effort sur tout l’organisme.
Choisir la zone de fréquence cardiaque la plus appropriée prépare le cœur,
les poumons et les muscles à travailler à un niveau optimal pour obtenir et
garder un corps en forme.
Une fois réglé, votre cardiofréquencemètre numérique peut automatiquement
vous montrer quand vous vous trouvez dans la zone d’effort choisie et vous
signaler quand vous n’y êtes pas. Il peut vous aider à maintenir votre effort
physique au niveau d’intensité devant vous permettre de réaliser l’objectif
de forme fixé, sans sous-entraînement ni surentraînement.
ATTENTION :
Ceci n’est pas un appareil médical et son emploi est
déconseillé aux personnes souffrant de troubles cardiaques
graves. Veillez à toujours consulter votre médecin avant
d’entamer ou de modifier un programme d’exercice physique.
Le brouillage du signal radio, un mauvais contact entre la peau et
l’émetteur du cardiofréquencemètre numérique et d’autres facteurs
peuvent entraver la transmission des données de fréquence cardiaque.
3332
% MAX Objectif Intérêt
80 % à 90 % État de santé optimal
Maintenir une excellente condition
physique
90 % à 100 %
Entraînement athlétique de haut niveau
Obtenir une superbe condition
physique
Avant de régler votre % MAX, vous devez d’abord déterminer votre
fréquence cardiaque maximale. Il existe plusieurs méthodes pour l’évaluer.
La brochure Heart Zones
®
Tools For Success en propose d’excellentes et
Timex vous conseille d’utiliser une de celles qui y sont décrites.
Toutefois, si vous ne pouvez pas utiliser une des méthodes suggérées dans
Heart Zones
®
Tools for Success, vous pouvez envisager de recourir à une
méthode basée sur l’âge recommandée par le gouvernement.
Partir de la valeur 220 puis soustraire son âge. Par exemple, une personne
âgée de 35 ans commencerait avec le chiffre 220 puis en soustrairait 35
(son âge) ce qui donne une fréquence cardiaque maximale de 185.
Une fois que vous connaissez votre fréquence cardiaque maximale, vous
pouvez régler les zones décrites dans le tableau de la page précédente.
Ressources
Visitez http://www.Timex.com/HRM pour plus de renseignements sur les
cardiofréquencemètres Timex®, y compris la liste des fonctions du produit.
Une version électronique de ce manuel et celles d’autres CFM est disponible sur http://www.Timex.com/Manuals comprenant :
• Heart Zones
®
Tools for Success (Les zones de fréquence cardiaque,
les outils du succès) : Des informations sur l’emploi du cardiofréquencemètre en association avec le programme de forme Heart
Zones
®
, conçu pour aider à accroître la force et la résistance de votre cœur.
Déterminer votre zone optimale
de fréquence cardiaque
Il y a cinq zones cibles de fréquence cardiaque essentielles. Choisir simplement
une zone qui corresponde au pourcentage (%) maximum de fréquence
cardiaque basé sur l’objectif à atteindre durant un exercice particulier.
% MAX Objectif Intérêt
50 % à 60 % Exercice modéré
Maintenir le cœur en bonne santé et
se remettre en forme
60 % à 70 % Contrôle du poids Perdre du poids et brûler des graisses
70 % à 80 %
Établissement de
base cardiorespiratoire
Accroître l’endurance et la capacité
aérobique
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