Target Pulse Programme, Begin your workout

key repeatedly you get the display to show different effort profiles and you can choose the one best suited for you by pressing the ENTER key.

2.The TIME display in the upper right-hand corner of the display will start to flash.

Choose the desired duration of workout (1-90 minutes in steps of 5 minutes) by using the arrow keys. The device uses this value to calculate the duration of the different effort levels during the programme. However, you can also exercise for a shorter or longer period than you have chosen. After having set duration, press ENTER key.

3.The EFFORT display in the meter’s upper right-hand corner starts to flash. Select the desired effort level, from 1 up to 9 (default value 5). If you are just beginning, choose a low effort level from 1 to 5. If you are very fit, select a high effort level from 6 to 9. N.B.

You can change your effort level during the workout with the arrow keys. After having set the effort level, press ENTER key.

4.The weight display in the lower right-hand corner starts to flash. The left-hand side display reads KG ->. Enter your weight (default value 70 kg). The meter counts your approximate energy consumption during the workout according to your weight. After having entered your weight, press the ENTER key again.

5.Begin your workout.

By pressing the SCAN key the right-hand side displays automatically scan different values every 6 seconds. You can also switch off the scan function by pressing the SCAN key, if you want to follow only the effort, steps/minute and pulse displays, for example.

The topmost display shows either time countdown or effort in watts. The middle display shows either total steps or rate in steps/minute. The lowest display indicates either

approximate energy consumption in kilocalories or pulse.

The flashing dot in the left-hand display shows the present effort level in the workout programme.

When the chosen workout time has elapsed, the meter will maintain the effort level and continues counting the training values, so you can continue your workout without stopping if you so wish.

3.2.3. TARGET PULSE PROGRAMME

Exercise in different pulse ranges affects the body in different ways. For example, exercise of long duration within a pulse range that is about 50-60 % of the maximum pulse burns fat, or helps you lose weight, whereas exercise in a range that is about 70-80 % of the maximum develops the heart and respiratory system, and overall endurance, i.e. it improves your condition. If you don’t know your own maximum pulse rate you can use the following formulas as a guideline:

WOMEN: APPROX. MAXIMUM PULSE = 226 - AGE

MEN: APPROX. MAXIMUM PULSE = 220 - AGE

However, it is advisable to make sure by consulting your doctor.

The TARGET PULSE programme enables training at the requested pulse level. The programme requires measure- ment of pulse.

1.Select the TARGET PULSE programme by pressing the TARGET key after the meter has been switched on or after pressing the RESET key.

2.The PULSE display in the lower right-hand corner of the display will start to flash. Set the desired pulse value (beats/min) by

using the arrow keys. N.B. The preset value can be changed during the training. You can e.g. begin your training with a lower, warm up

level and increase your effort level after a while by increasing the pulse value. After having set the pulse value, press the ENTER key.

3.The TIME display in the upper right-hand corner of the display will start to flash.

Choose the desired duration of workout (1-90 minutes in steps of 5 minutes) by using the arrow keys. After having set duration, press the ENTER key.

5.Begin your workout.

Follow your pulse during the training and especially the small light, the so called heart indicator next to the PULSE text. The light should flash in time with your heartbeat. If the indicator begins to function in a disturbing fashion (e.g. additional beats or unnormal fluctuations), the pulse measurement is not functioning properly. Stop your workout and make sure that you have followed all the instructions described in this manual about pulse measu-rement (see 3.4.

MEASURING PULSE).

If the stepping effort seems too strenuous or easy, change the preset pulse value by using the arrow keys.

The topmost display shows either time countdown or effort in watts. The middle display shows either total steps or rate in steps/minute. The lowest display indicates either