Handleiding Oregon SE302 Sporthorloge

Handleiding

Heart Rate Monitor with Speed and

Distance

MODEL: SE302

USER MANUAL

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

3

4

1. Area 1

2. Area 2

3. Area 3

4. Area 4

Area 1

1 5

6

7

2

3

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

4

3

1

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

3

4

2

1

5

6

7

8

9

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

2

3

4

1 5

6

7

8

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

The outer heart flashes

Searching for a

signal

The inner heart flashes

A signal has been

found

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

LITTLE

Low – You do not usually

participate in programmed

recreation sports or exercise

HOBBY

Medium – You are engaged in

modest physical activity (such as

golfing, horseback riding, table

tennis calisthenics, bowling, weight

lifting or gymnastics) 2-3 times a

week, totaling 1 hour per week.

ATHLETE

High – You actively and regularly

participate in heavy physical

exercise (such as running, jogging,

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

WALK

Health

Maintenance

65-78%

This is the lowest

training intensity

level. It is good

for beginners and

those who want to

strengthen their

cardiovascular

systems.

JOG

Aerobic

Exercise

65-85%

Increases strength

and endurance. It

works within the

body’s oxygen intake

capability, burns more

calories, and can be

maintained for a long

period of time.

RUN

Anaerobic

Exercise

78-90%

Generates speed

and power. It works

at or above the

body’s oxygen intake

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

– age

MHR x lower

target activity %.

E.g. Target

activity is WALK

Lower Limit =

MHR x 65%

MHR x upper target

activity %.

E.g. Target activity is

WALK Upper Limit =

MHR x 78%

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

EN

Beoordeling

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