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TRAINING INFORMATION
HOW THE HEART RATE MONITOR HELPS YOU
A heart rate monitor is the most important tool in
cardiovascular health and an ideal training partner. It enables
you to see and monitor results. This helps you assess your
past performance, maximize your work out and adapt your
future exercise program to achieve your desired goals in a
safer and more effective way.
When you exercise, the chest belt picks up your heartbeat
and sends it to the watch. Now you can view your heart rate
and start monitoring your performance based on your heart
rate readings. As you get fitter, your heart will need to do
less work and the speed of your heart rate will decrease.
The reason for this is as follows:
•
Your heart pumps blood to your lungs to obtain oxygen.
Then, the oxygen rich blood will travel to your muscles.
The oxygen is used as fuel and the blood leaves the
muscles and returns to the lungs to begin the process
again.
As you get fit, your heart is able to pump more blood with
every beat.As a result, your heart doesn't have to beat
as often to get the necessary oxygen to your muscles.
TRAINING TIPS
To gain the maximum benefit from your training program,
and to ensure that you exercise safely, please observe the
following guidelines:
•
Start with a well-defined training goal, such as to lose
weight, keep fit, improve health or compete in a sporting
event.
•
Select a training activity you enjoy, and vary your training
activities to exercise different muscle groups.
•
Start slowly, and then gradually step up your work out
as you become fitter. Exercise regularly. To maintain a
healthy cardiovascular system, 20-30 minutes three
times a week is recommended.
•
Always allow at least five minutes before and after
exercising for warm-up and cool-down.
•
Measure your pulse after training. Then repeat the
procedure again after three minutes. If it does not
return to its normal resting rate, you may have trained
too hard.
•
Always check with your doctor before starting a vigorous
training program.
USE IN THE WATER
The watch is water-resistant up to 50 meters. The chest
belt is splash proof, but should not be worn for underwater
activities, as the heart rate transmission cannot occur under
water. Refer to the table for proper use guidelines.
RAIN
SHOWERING
SPLASHES
(WARM/
ETC
COOL
WATER
ONLY)
Watch
50M/64
OK
OK
Feet
Chest Belt
OK
NO
2
LIGHT
SHALLOW
SNORKELING
SWIMMING
DIVING/
/ DEEP
/ SHALLOW
SURFING/
WATER
WATER
WATER
DIVING
SPORTS
OK
NO
NO
NO
NO
NO
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