Getting Ready - Casio 3014 Operation Manual

Operation Guide 3014
I Body Weight Unit
Use the E or B button to toggle between
kg (kilograms) and lb (pounds).
I Weight
Use the E (+) and B (–) buttons to
WEIGHT
change the displayed value in the range of
20 to 200 kilograms or 44 to 440 pounds.
I Body Fat Unit
Use the E (+) and B (–) buttons to
change the displayed unit to either
g (grams) or oz (ounces).
I Target Heart Rate Guide
1. Measure your resting heart rate while lying in bed, either before you
go to sleep or immediately after you wake up.
2. Calculate your maximum heart rate by subtracting your current age in
years from 220.
3. In the Age, Resting Heart Rate, Workout Intensity (%HRR) Table
below, find your desired level of workout intensity.
For race training
For weight loss and endurance
For beginners and low load
4. Use the formula below to calculate your target heart rate.
Exercising Heart Rate (Target Heart Rate) =
(Maximum Heart Rate – Resting Heart Rate) ×
Workout Intensity + Resting Heart Rate
Age, Resting Heart Rate, Workout Intensity (%HRR) Table
Resting Heart Rate 60bpm Resting Heart Rate 70bpm Resting Heart Rate 80bpm
Workout Intensity (%HRR) Workout Intensity (%HRR) Workout Intensity (%HRR)
Age
40% 50% 60% 80% 40% 50% 60% 80% 40% 50% 60% 80%
20 116 130 144 172 122 135
30 112 125 138 164 118 130
40 108 120 132 156 114 125
50 104 115 126 148 110 120
60 100 110 120 140 106 115
70 96 105 114 132 102 110
92 100 108 124 98 105
80
• Values are calculated by CASIO and are presented as general guidelines only. Actual
requirements will vary by individual.
About your heart rate
Your heart rate is a value that indicates the number of times your
heart beats per minute. During a workout, your heart rate
increases in order to supply large amounts of oxygen to your
muscles.
As your fitness level increases, the blood sent to your muscles
becomes richer in oxygen, and so you will need to workout at a
higher intensity in order to achieve the same training effect as you
did previously. This is what is known as "cardiovascular fitness".
As your cardiovascular system develops, your heart is able to
move more blood with each pump, which means that it does not
need to pump as often as it did before. This is why heart rate is a
major factor when setting workout goals.
High (80%+)
Medium-to-High (60% to 80%)
Low (40% to 50%)
148 174 128 140 152 176
142 166 124 135 146 168
136 158 120 130 140 160
130 150 116 125 134 152
124 142 112 120 128 144
118 134 108 115 122 136
112 126 104 110 116 128
Monitoring Your Heart Rate During
a Workout
This section explains what you need to do to monitor your heart rate
while exercising. This section assumes that you have already configured
your personal information settings.

Getting Ready

Before exercising, you need to attach the chest strap to your chest and
synchronize the signal between the sensor bar and watch.
Certain types of heart rate monitors can cause interference with the
signal sent by the sensor bar to your watch. If you suspect that you are
getting interference, move away from the other heart rate monitor.
To attach the chest strap to your chest
1. Slightly moisten the two sensor pads
Moisten
(diamond pattern areas) on the inside
surface of the sensor bar. This will
provide better contact for the sensor
pads.
2. Insert one of the tabs on either end of the strap into one of the holes
in the sensor bar, from the inside of the sensor bar. Secure the tab in
place so it lays down flat as shown in the illustration.
Tab
3. Wrap the chest strap around your chest so it is in direct contact with
your skin, and secure the tab at the other end of the strap to the other
hole of the sensor bar. Fasten the strap securely to ensure that it
does not slip down while you are exercising.
4. Make sure that the sensor pads are located above your rib cage.
• Take care that you do not fasten the chest strap too tightly.
Synchronizing the Watch with the Sensor Bar
While you are wearing the chest strap, press the B button while the
watch is in the Timekeeping Mode, Stopwatch Mode, or Timer Mode to
start synchronization.
After synchronization is complete, the watch will receive the signal from
the sensor bar and display your heart rate.
• The heart mark will flash on the display while your heart rate is being
monitored.
• In the Stopwatch Mode, the Heart Rate screen shows the workout
intensity along with the heart rate.
• In the Timer Mode, the heart rate is displayed while a timer operation
is in progress. Heart rate is not displayed while the timer is reset to its
starting time.
• Pressing the B button while the watch is monitoring your heart rate
will perform synchronization again.
• Synchronization will be cancelled automatically if the watch is not able
to receive any signal from the sensor bar for about 60 seconds.
Timekeeping Mode
(Heart Rate Screen)
Heart mark
Stopwatch Mode
Heart mark
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