Starting Heart-Rate Training; Switching Between Heart Rate Data Display Screens; Specifying A Target Heart Rate Zone; Setting Up The Heart Rate Zone Alert - Casio 3475 Operation Manual

Switching Between Heart Rate Data
●
Display Screens
Each press of (A) in the HR (Heart Rate) Mode
toggles between the screens shown below.
Normal
Run Timing
The Heart Rate Graph shows data for up to
●
30 minutes or for up to 24 hours.
Each reading plotted along the horizontal
●
axis shows the range between the
maximum and minimum measured values
during a 15-second or 12-minute interval.
Operation Guide 3475

Starting Heart-rate Training

With heart-rate training, you measure your
heart rate and then use the resulting value as
a benchmark for training. You can monitor
your heart rate levels and keep your exercise
intensity in line with your training goals, which
contributes to more efficient training,
improved cardiopulmonary function, and
better health.

Specifying a Target Heart Rate Zone

●
Specify a target heart rate zone that matches
your training objectives.
Your heart rate changes in accordance with
your exercise intensity. The five heart rate
zones of your watch, which are numbered
from 1 to 5, are determined based on
percentages of your maximum heart rate. The
greater the zone number, the higher the
exercise intensity level.
Zone 1 (50 to 60%*): Warm up
●
Used for warm up at the beginning of an
exercise session and cool down at the end.
Zone 2 (61 to 70%*): Fat burning
●
Promotes metabolism and burns fat. Better
than more rigorous training for increasing
physical ability.
Breathing is comfortable, which is good for
prolonged training. Start of perspiration.
Zone 3 (71 to 80%*): Aerobic training
●
Improves basic endurance and athletic
performance.
Breathing is easy, light perspiration.
Zone 4 (81 to 90%*): Anaerobic training
●
Improves endurance exercise performance
and basal metabolism.
Breathing is heavier, increased
perspiration.
Zone 5 (91 to 100%*): Maximum effort
●
Improves athletic performance and
instantaneous power.
The physical load is high, so this zone
should be maintained for short periods.
Recommended for occasional training or for
athletes who train daily.
* Percent of maximum heart rate
1.
Enter the Timekeeping Mode.
Navigating Between Modes
l
2.
Press (C).
This displays the GPS signal receive start
screen.
3.
Press (D) to enter the HR (Heart Rate)
Mode.
4.
Hold down (A) for at least two seconds.
This displays the HR (Heart Rate) Mode
setting screen.
Pointer
5.
Use (A) and (D) to move the pointer to
[TARGET].
6.
Press (C).
7.
Use (A) and (D) to move the pointer to the
heart rate zone you want to specify as your
target.
8.
Press (C) to complete the setting
operation.
After the setting operation is complete,
[SETTING COMPLETED] will appear for
a few seconds, and then the HR (Heart
Rate) mode setting screen will re-appear.
9.
Press (E) to exit the setting screen.

Setting Up the Heart Rate Zone Alert

●
If you engage in heart-rate training while the
heart rate zone alert is enabled, the watch will
perform a sound and/or vibration operation to
let you know when your current heart rate is ±5
bpm or greater outside of the zone currently
specified as your target. If you do not re-enter
the target zone after the alert, an out-of-zone
alert operation will be performed at one-
minute intervals.
1.
Enter the Timekeeping Mode.
Navigating Between Modes
l
2.
Press (C).
This displays the GPS signal receive start
screen.
3.
Press (D) to enter the HR (Heart Rate)
Mode.
4.
Hold down (A) for at least two seconds.
This displays the HR (Heart Rate) Mode
setting screen.
Pointer
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