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The HR102 is a very useful healthcare product to help you achieve and maintain your optimum exercise zone by monitoring your heart rate in working out. The HR102 comes with a heart rate transmitter and a receiver watch complete with the functions of a real-time clock, stopwatch and back light. KNOW YOUR DATA 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. MHR is expressed in beats per minute. You can get your MHR from a MHR test. Or you can estimate it using the following formulae: Men 220 - age = MHR Women 230 - age = MHR There are several training zones that bear specific results in your fitness program. The most popular zones range between 50% to 80% of your maximum great rate. This is where you achieve cardiovascular benefits, burn fat, and become fitter. When programming your watch, the lowest % of the zone you choose becomes your lower heart rate limit and the highest % becomes the upper heart rate limit. 1 GB 50% 60% 70% 80% 90% 100% Moderate Activity Weight Management Aerobic Zone Anaerobic Threshold Zone Red Line Zone ( maximum capacity ) 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) TRAINING TIPS -Start slowly. Select the training zone most suitable for your physique. -Exercise regularly. 20 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. -The health maintenance zone has the lowest training intensity. It is good for beginners and those who want to strengthen their cardiovascular systems. 2 GB -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. WARNING: Determining your individual training zone is a critical step in the process towards efficient and safe training. Please consult your doctor or health professional to help you determine your maximum heart rate, upper and lower limits, exercise frequency and duration appropriate for your age, condition and specific goals. RECEIVER CONTROL BUTTONS 1. LIGHT BUTTON Turns on the EL back light for five seconds 2. MODE BUTTON Changes the operating mode or holds to enter the setting mode 3 GB 3. SET BUTTON Changes a value in the setting mode or turns on or off the alarm clock in alarm clock mode, reset stop watch 4. ST/SP BUTTON Starts or stops the stopwatch 5. TIME / BUTTON Displays the heart rate or holds to activate the heart rate alert THE TRANSMITTER The transmitter is used to count your heartbeat and transmit the data to the receiver. To put it on, 1. Wet the conductive pads on the underside of the transmitter with water or a conductive gel to ensure a solid contact. 2. Strap the transmitter across the chest. Adjust the strap until the transmitter sits snugly below the pectoral muscles for an accurate heart rate signal. HINTS: -The position of the transmitter affects its performance. Move the transmitter along the strap for the best transmission. Avoid areas with dense chest hair. -In dry, cold climates, it takes the transmitter a while to function steadily. This is normal as the conductive pads need a film of sweat to improve contact with the skin. 4 GB THE RECEIVER The receiver comes in the format of a wrist watch. You can wear it on your wrist or strap it to your bike or exercise machine. You can also obtain a mounting bracket from your authorized dealer. EFFECTIVE RANGE The transmitter and receiver will start transmitting and receiving signals once batteries are in place. Both units should be worn or mounted within an effective distance of 50 centimeters (20 inches). If the signals have become unsteady, -Shorten the distance between the transmitter and receiver. -Re-adjust the position of the transmitter. -Check the batteries. Replace them when necessary. USE IN THE WATER The HR102 is water-resistant and can be worn swimming or diving up to around 30 meter. Note: Set the unit before exposing it to excessive water. Activating the keys while in the water or during heavy rainstorms may cause water to enter the unit. 5 GB SECTION 2 OPERATION THE BACK LIGHT Press LIGHT to turn on the back light for five seconds. OPERATING MODES There are four operatin...