Timex Personal Trainer HRM Guida utente

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 con-

tinually 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 under-

exercising.

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 trans-

mission of heart rate data.

54

Before you can set your %MAX, you first need to determine your maxi-

mum 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 press-

ing 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 set-

ting 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 can-

not 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 but-

ton 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 auto-

matic 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 accumu-

lated 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 differ-

ence as the recovery heart rate.

3. Once you start the recovery, you can temporarily recall data by press-

ing 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 hold-

ing 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 press-

ing 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 12-

and 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 bat-

tery for the Heart Rate Sensor. To change

the battery:

1. Open the sensor battery lid with a

coin, turning the coin counterclock-

wise.

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 interfer-

ence.

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 condi-

tions.

23

warranty & serviCe

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 warran-

ties 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 han-

dling (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 han-

dling.

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

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 cardio-

fréquencemètre 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 athlé-

tique 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 dis-

ponible 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 cardio-

fréquencemètre 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 cardiorespi-

ratoire

Accroître l’endurance et la capacité

aérobique

Régler votre cardiofréquencemètre

1. Appuyer sur ON/OFF pour activer votre cardiofréquencemètre.

2. Appuyer et tenez SET enfoncé jusqu’à afficher « HOLD TO SET » un

mot à la fois. Continuez de tenir SET enfoncé. Le premier groupe de

paramètres s’affiche avec la première valeur qui clignote.

3. Effectuez les modifications souhaitées en appuyant sur ON/OFF ou

RECV/DATE. Pour certains groupes de paramètres, appuyez sur ON/

OFF pour augmenter la valeur et appuyez sur RECV/DATE pour la

diminuer. En d’autres temps, appuyer sur ON/OFF ou RECV/DATE

alternera entre les 2 options.

4. Appuyez sur RECALL pour passer au chiffre ou au groupe de réglages

suivant à modifier.

5. Appuyez sur SET pour enregistrer les modifications et quitter le

processus de réglage.

MOniteur De fréquenCe CarDiaque

Vous pouvez configurer et utiliser votre montre pour mesurer la fréquence

cardiaque et d’autres données statistiques de votre séance d’exercice

lorsque vous portez la montre et le cardiofréquencemètre.

Utilisation de votre cardiofréquencemètre

1. Humectez les coussinets de l’émetteur du cardio-

fréquencemètre numérique.

2. Centrez le capteur sur la poitrine avec le logo

Timex

®

tourné vers le haut et vers l’extérieur et

attachez-le fermement juste sous le sternum.

3. Appuyez sur le bouton ON/OFF de la montre.

Trois tirets (- - -) et l’icône de le fréquence

cardiaque s’affichent suivis par l’affichage

de votre fréquence cardiaque actuelle.

(L’icône d’activité s’affichera également dans le coin inférieur gauche

de l’écran indiquant que la montre mesure votre durée d’activité).

4. Commencez votre activité. La montre enregistre automatiquement la

fréquence cardiaque et d’autres données statistiques de votre séance

d’exercice, notamment la durée.

5. Une fois votre séance d’exercice terminée, appuyez et tenez le bouton

ON/OFF enfoncé jusqu’à afficher « HOLD TURN OFF » un mot à la fois.

Continuer à tenir le bouton Marche/Arrêt enfoncé jusqu’à entendre un

bip sonore et afficher l’heure actuelle.

34 35

ON/OFF

Appuyez pour

augmenter ou alterner

l’élément à régler.

Veilleuse INDIGLO

®

RECALL (RAPPEL)

Appuyez pour passer au

chiffre ou au groupe

de réglages suivant

à modifier.

SET (RÉGLER)

Appuyez pour initialiser le

processus de réglage ou

sauvegarder ou quitter le

processus de réglage

RECV/DATE

Appuyez pour diminuer

ou alterner l’élément

à régler.

3736

Groupe de

paramètres

Affichage Description

Alerte sonore

Vous pouvez régler la montre pour vous

alerter lorsque vous êtes au-dessus

ou en-dessous de votre zone cible

de fréquence cardiaque. La montre

continuera d’émettre un bip sonore

jusqu’au retour à la zone choisie.

CONSEIL PRATIQUE : Vous pouvez

également activer ou désactiver cette

alarme pendant votre activité en

appuyant sur le bouton ON/OFF.

Fréquence

cardiaque

maximale

Votre fréquence cardiaque maximale est

une valeur de référence pour afﬁcher votre

fréquence cardiaque en pourcentage du

maximum (% MAX). Ce nombre ne peut

être inférieur à 80 ou supérieur à 240.

Poids

Vous pouvez entrer votre poids actuel.

Ce numéro est utilisé pour le calcul des

calories brûlées pendant votre activité.

Le poids enregistré ne peut être inféri-

eur à 66 livres (30 kilogrammes) ou su-

périeur à 330 livres (150 kilogrammes).

Affichage de

la fréquence

cardiaque

Vous pouvez choisir d’afﬁcher votre

fréquence cardiaque en battements par

minute (BPM) ou en pourcentage du

maximum (% MAX).

Pour ce cardiofréquencemètre vous pouvez faire les réglages décrits dans

les tableaux sur cette page et sur la page suivante.

Groupe de

paramètres

Affichage Description

Limite

inférieure de

zone cible

Vos paramètres de limite inférieure de

zone cible représente les battements

par minute (BPM) ou le pourcentage

du maximum (% MAX) par rapport

auxquels votre fréquence cardiaque

ne peut être inférieure pendant votre

activité. Si votre fréquence cardiaque

est inférieure à ce nombre, une ﬂèche

pointant vers le bas s’afﬁchera et une

alerte sonore sera émise si l’alerte a

été activée. Ce numéro ne peut pas

être inférieur à 30 (13 %)

Limite

supérieure de

zone cible

Vos paramètres de limite supérieure de

zone cible représente les battements

par minute (BPM) ou le pourcentage

du maximum (% MAX) par rapport

auxquels votre fréquence cardiaque

ne peut être supérieure pendant votre

activité. Si votre fréquence cardiaque

est supérieure à ce nombre, une ﬂèche

pointant vers le haut s’afﬁchera et une

alerte sonore sera émise si l’alerte a

été activée. L’alerte ne peut être réglée

au dessus de 240 (100 %)

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