Oregon Scientific SE302 user manual Introduction, Training Tips, Product Overview Watch, Lcd

Heart Rate Monitor with Speed and

Distance

MODEL: SE302

USER MANUAL

EN

INTRODUCTION

Thank you for selecting the Heart Rate Monitor as your sports fitness product of choice.

IMPORTANT This product is for sport purposes only and it is not meant to replace any medical advice. This manual contains important safety and care information, and provides step-by-step instructions for using this product. Read the manual thoroughly, and keep it in a safe place in case you need to refer to it later.

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 workout 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 heartbeat 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 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 workout as you become fitter. Exercise regularly. To maintain a healthy cardio-vascular 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.

PRODUCT OVERVIEW

WATCH

1.LCD screen

2.MEM / - : Display training records; decrease setting value

3.MODE: Switch to another display Mode; press and hold to search signal

4.ST / SP / + : Start / stop timer; increase setting value

5./ : Turn on backlight for 3 seconds; lock / unlock the keypad

6.SET: Enter setting mode; confirm setting; display different information during training or memory mode; reset timer / stopwatch

LCD

1
2	1.	Area 1
3	2.	Area 2
	3.	Area 3
4	4.	Area 4
Area 1
1			5
2			6
3			7
4

1.WARM: Warm-up timer is shown or running

2.REST: Recovery timer is shown or running

3.TIMER: SMART TRAINING PROGRAM is shown or running

4.TTL: Total exercise time is displayed

5.: Stopwatch is shown or running

6.Key tone is enabled

7.Backlight is enabled

Area 2

1	3
	4
2		5

1./ : Hour / minute / second separators

2.Stopwatch or exercise time

3.KCAL: Number of calories

4.: Alarm is enabled

5.Unit of speed / distance

Area 3

	5
1	6
2	7
	8
3	9
4	10

1.% fat : Percentage of fat burned

2.: Icon animated when a speed reading

is being taken

3./ : Flashes when heart rate is out of zone

4.Displays information

5.cm : Height shown in centimeters

6.Kg / lb: Unit of weight

7./ : Height shown in feet / inches

8.: Repeat function is activated

9.Number of times repeated

10.AM / PM icon

Area 4
1	5
2	6
	7
3	8
4	9
	10

1./ : pace display

2. : Flash when speed is out of zone

3.Avg : Average heart rate / average speed / average pace is displayed

4.Max : Maximum value of speed and distance is displayed

5.Unit of speed

6.: Heart rate is above or below limit; audio heart rate alert is activated

7.: Flashes when a signal has been found

8.: Flashes when auto-searching heart rate signal

9.: Battery status

10.: Keypad lock is enabled

GETTING STARTED

UNPACKING THE WATCH

In this box, you will find:

•Watch

•Heart rate chest belt

•Adjustable elastic belt

•Bike mount

•2 x CR2032 lithium batteries (already installed)

To turn on the watch (first time use only):

Press any key for 2 seconds to activate the LCD.

NOTE To ensure accuracy, calibrate the watch before first use (see Calibration section for more information).

WEARING THE CHEST BELT AND WATCH

CHEST BELT

The heart rate chest belt is used to count your heartbeat and transmit the data to the watch.

To wear the chest belt:

•Wet the conductive pads on the underside of the chest belt with a few drops of water or a conductive gel to ensure solid contact.

•Strap the heart rate chest

belt across your chest. To ensure an accurate heart rate signal, adjust the strap until the belt sits snugly below your pectoral muscles.

TIPS

•The position of the chest belt affects its performance. Move the chest belt along the strap so that it falls above your heart.

•Avoid areas with dense chest hair.

•In dry, cold climates, it may take several minutes for the chest belt to function steadily. This is normal and should improve with several minutes of exercise.

•To maintain the best performance of your chest belt, please handle it with care according to the following:

-Do not wrap the chest belt in a wet towel nor with other wet materials.

-Do not store the chest belt in a hot (about 50°C) and humid (about 90%) environment.

-Do not place or wash the chest belt under running water, instead clean it with a wet cloth.

-Do not place the conductive rubber face down on a metal table or surface.

-Properly dry the chest belt immediately after use.

WATCH

You can wear the receiver on your wrist or strap it to a bike or exercise machine as shown below.

TRANSMISSION SIGNAL

The chest belt and watch have a maximum transmission range of about 62.5 centimeters (25 inches). They are equipped with the latest digital coding system to reduce signal interference from the environment and for more accurate readings.

NOTE Whenever the watch is searching for the chest belt signal (manual or automatic search), make sure that the chest belt is no further than 10 cm (4 inches) from the watch.

ICON DESCRIPTION

Searching for a signal

The outer heart flashes

A signal has been found

The inner heart flashes

No signal has been found

NOTE If the watch is kept idle without receiving a signal from the chest belt for 5 minutes, the heart rate and speed functions will be turned off.

IMPORTANT If the heart rate icon does not appear on the display or is not flashing because no signal has been found, force a signal search. See “Signal Search” section for how to do this.

In the event that you experience a weak signal or your signal is disrupted by interference in the environment, follow the instructions below to identify and resolve the situation.

1.The signal is weak – the watch will only show “0”:

•Shorten the distance between the heart rate chest belt and watch.

•Re-adjust the position of the heart rate chest belt.

•Check the batteries. If they are low or exhausted, the range may be less.

•Force a signal search (see “Signal Search” section).

2.Interference from another person’s heart rate monitor

–their heart rate readings appear on your watch, or the watch shows “0”:

•Take the chest belt off for 12 seconds to automatically change your User ID. (The watch has 4 User ID’s. When the watch receives the chest belt signal, it will tell you which User ID it has selected. Only products with a digital coding system have User ID capability.)

NOTE The heart rate readings may interfere with other users if the distance is less than 84 cm (33 inches).

3.The signal is jammed – the heart rate reading on your watch is flashing:

•There is too much interference in the environment for your heart rate monitor to function. Move to an area where the heart rate reading stops flashing.

WARNING Signal interference in the environment can be due to electromagnetic disturbances. These may occur near high voltage power lines, traffic lights, overhead lines of electric railways, electric bus lines or trams, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones or when you walk through electric security gates. Under interference, the heart rate and speed readings may become unstable and inaccurate.

SIGNAL SEARCH

To force a signal search:

1.Press MODE to enter TRAIN or CHRONO Mode.

2.Press and hold MODE for 2 seconds. The signal- searching icon with the outside flashing will appear to confirm a signal search is taking place. Whenever the watch is searching for the chest belt signal, make sure that the chest belt is no further than 10 cm (4 inches) from the watch.

The signal search will take approximately 10 seconds. If after 10 seconds the heart icon is not flashing, then your signal search has been unsuccessful and you need to force another signal search. See the table in the “Transmission Signal” section for more signal status information.

SETTING THE KEYPAD TONE / LIGHT MODE

You can set the watch to have the:

•Keypad “Beep” tone ON or OFF.

•Light Mode ON or OFF (see “Activating the Backlight” section).

To set these features:

1.Press MODE to enter TIME Mode.

2.Press SET until you reach the feature you wish to change.

3.Press ST / SP / + or MEM / - to change the setting.

4.Press SET to confirm the setting and move on to the next one.

ACTIVATING THE BACKLIGHT

To activate when the Light Mode is set to OFF:

Press to turn on the backlight for 3 seconds. Press any other key whilst the light is on and it will extend the light time by another 3 seconds.

To activate when the Light Mode is set to ON:

Press any key to turn ON or extend the backlight for 3 seconds.

To help conserve power the Light Mode ON setting will automatically switch to OFF after 2 hours.

NOTE The backlight does not work when the low battery icon is shown and will return to normal once the battery is replaced.

ACTIVATING THE KEYPAD LOCK

To turn the keypad lock ON or OFF:

• Press and hold	.	appears on the display
when the keypad lock is on.

SWITCHING BETWEEN OPERATION MODES

Press MODE to switch between the 4 operation modes:

•TIME: Real-time clock and Alarm

•TRAIN: Warm-up timer / Exercise timer / Rest (recovery) timer

•CHRONO: Stopwatch

•USER: Exercise and User profile.

The modes are described in the sections that follow.

NOTE You can run the SMART TRAINING PROGRAM or stopwatch in the background as you access other modes. The icon for the mode that is running will flash until you switch back to that mode.

CLOCK

To set real-time clock:

1.Press MODE to switch to TIME mode.

2.Press and hold SET until the first setting flashes.

3.Press ST / SP / + or MEM / - to change the 12 or 24 hour clock format setting. Hold down for fast advancement. Press SET to confirm the setting and move on to the next one.

4.Repeat step 3 to change other settings: Hour / Minute / Year / DD:MM or MM:DD date format / Month / Day.

NOTE The clock is programmed with a 50-year auto- calendar, which means you do not need to reset the days of the week and dates each month.

ALARM

The alarm can be set to activate daily (Mon-Sun), on weekdays (Mon-Fri) or on the weekend (Sat-Sun).

To set alarm:

1.Press MODE to enter TIME mode.

2.Press SET to select alarm.

3.Press and hold SET until the first setting is flashing to enter the setting mode for the alarm.

4.Press ST / SP / + or MEM / - to change the Daily, Weekday or Weekend setting. Hold down for fast advancement. Press SET to confirm the setting and move on to the next one.

5.Repeat step 4 to change other settings: Hour / Minute.

6.The alarm will automatically be activated once you have finished setting the alarm time.

To activate / deactivate the alarm:

1.Press MODE to enter TIME Mode.

2.Press SET to select alarm.

3.Press ST / SP / + or MEM / - to activate or deactivate

the alarm. The alarm icon	displays when the alarm is
activated.

To turn the alarm sound off:

Press any key to turn the alarm sound off. The alarm will automatically reset itself unless you deactivate it.

USER PROFILE

To access the full benefits of the heart rate monitor set up your user profile before you exercise. This will automatically generate a fitness index and body mass index. These calculations along with the calorie and % fat burned will help you track your progress over time.

To set user profile:

1.Press MODE to enter User Profile.

2.If this screen appears, press SET to enter the User Profile.

3.Press and hold SET until the first setting flashes.

4.Press ST / SP / + or MEM / - to change the Male or Female setting. Hold to speed through the options. Press SET to confirm the setting and move on to the next one.

5.Repeat step 4 to change other settings: Year of Birth / Month of Birth / Day of Birth / Weight - lbs or Kg option / Weight / Height - feet / inch or centimeter option / Height / Activity Level - Little, Hobby or Athlete.

Once you complete your user profile, a fitness index and body mass index is automatically calculated and displayed for you. Refer to the “About the Fitness / Body Mass Index” section for further information.

NOTE You can display and adjust your user profile at any time.

NOTE You must set up your user profile to use the calorie count and % fat burned features.

ACTIVITY LEVEL

The activity level is based on your own self-assessment of the amount of exercise you regularly perform.

ACTIVITY LEVEL	DESCRIPTION
	Low – You do not usually
LITTLE	participate in programmed
	recreation sports or exercise
	Medium – You are engaged in
	modest physical activity (such as
HOBBY	golfing, horseback riding, table
	tennis calisthenics, bowling, weight
	lifting or gymnastics) 2-3 times a
	week, totaling 1 hour per week.
	High – You actively and regularly
	participate in heavy physical
	exercise (such as running, jogging,
ATHLETE	swimming, cycling, or skipping
	rope) or engage in vigorous aerobic
	exercise (such as tennis basketball
	or handball).

EXERCISE PROFILE

To use the SMART TRAINING PROGRAM you need to set the exercise profile.

Different activities exercise the body in different ways and help you to achieve a variety of fitness goals. To accommodate this, the exercise profile can be set to suit different exercise activities. For example, if you are running, your exercise profile settings are likely to differ from those you would use when undertaking a weight training activity.

Also, the time you require to warm-up and complete an exercise will vary. That is why you can change the warm-up and exercise countdown time to suit you.

To set exercise profile:

1.Press MODE to enter USER Mode

2.Press SET to enter Exercise Profile.

3.Press and hold SET until the first setting flashes. The display will change to “WALK”, “JOG” or “RUN” after a while.

4.Press ST / SP / + or MEM / - to change the walk / jog

/run setting. Hold to speed through the options. Press SET to confirm the setting and move on to the next one.

5.Repeat step 4 to change other settings:

•Lower Limit Heart Rate

•Upper Limit Heart Rate

•Heart Rate Alert ON or OFF

•Repeat Exercise Timer ON or OFF

•Exercise Timer or Distance / Distance (if Distance is chosen)

•Exercise Timer Hour (if Timer is chosen)

•Exercise Timer Minute (if Timer is chosen)

•Warm-Up Timer (set to 5, 10, 15 mins to activate or 0 to deactivate timer)

•Rest (Recovery) Timer ON or OFF

NOTE Once you have set your user profile and target activity your lower and upper heart rate limit will be set automatically. However, If the automatic settings don’t suit you, you can manually change them. If you change the target activity, they will automatically be updated.

TARGET ACTIVITY

There are 3 target activity levels:

TARGET ACTIVITY		MHR%	DESCRIPTION
			This is the lowest
			training intensity
			level. It is good
WALK	Health	65-78%	for beginners and
	Maintenance		those who want to
			strengthen their
			cardiovascular
			systems.
			Increases strength
			and endurance. It
			works within the
JOG	Aerobic	65-85%	body’s oxygen intake
	Exercise		capability, burns more
			calories, and can be
			maintained for a long
			period of time.
			Generates speed
			and power. It works
			at or above the
RUN	Anaerobic	78-90%	body’s oxygen intake
	Exercise		capability, builds
			muscle and cannot
			be maintained for a
			long period of time.

MAXIMUM / LOWER / UPPER HEART RATE LIMIT

Before you begin any exercise program and to achieve maximum health benefits from your workout, it is important to know your:

•Maximum heart rate (MHR)

•Lower heart rate limit

•Upper heart rate limit

To manually calculate your own heart rate limits, follow the instructions below:

MHR	LOWER LIMIT	UPPER LIMIT
MHR = 220	MHR x lower	MHR x upper target
– age	target activity %.
		activity %.
	E.g. Target
		E.g. Target activity is
	activity is WALK
		WALK Upper Limit =
	Lower Limit =
		MHR x 78%
	MHR x 65%

HEART RATE ALERT

You can set the heart rate alert in the exercise profile to the following settings:

ICON	DESCRIPTION
	Heart rate sound is OFF

Heart rate sound alert is ON

•1 beep means you have gone below your lower zone limit

•2 beeps means you have gone above your upper zone limit

When the heart rate alert is activated, a flashing down or up arrow will appear on the display to show which heart rate limit you have surpassed.

CALIBRATION AND SPEED

CALIBRATION

Before using the speed and distance function, you need to calibrate for both running and walking. You do this by entering a pre-set distance and using the watch to determine a rough estimate of your speed (for both running and walking). This is called the real calibration.

To set real calibration:

1.Make sure the transmission between the watch and chest belt is well connected.

2.Press MODE to enter TRAIN mode.

3.Press and hold SET to enter setting mode.

4.Press ST / SP / + or MEM / - to select calibration (CALI) and press SET to confirm.

5.Press ST / SP / + or MEM / - to select walking or running. You must do both walking and running separately. The watch can automatically distinguish if you are walking or running.

6.Press ST / SP / + or MEM / - to select the distance you will walk / run and (400 meters is suggested) and press SET to confirm.

7.Press ST / SP / + to start calibration and then immediately start walking or running.

8.Once you have completed the distance set, press ST / SP / + to end calibration. It is very important to end the calibration by pressing ST / SP / + to ensure accurate operation of the heart rate monitor.

9.The watch can detect whether the calibration has been accurate or not. If calibration has failed you can redo it by pressing SET and repeating steps 8 and 9, or cancel by pressing ST / SP / +.

10.Repeat again so that both walk and run are calibrated.

IMPORTANT If an in-progress calibration is interrupted, you must restart and complete calibration before using the unit again.

TIPS

•The speed and distance function is only for running or walking, not for cycling or driving.

•When calibrating running, for a more accurate calibration please run below 15km/h (or 3 steps per second).

•The watch will show the estimated distance completed during calibration. If the final estimate is 20% over or under the set distance, we suggest recalibration.

•The calibration depends on the body’s walking or