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(8) PULSE Press "MODE" until "PULSE" appears. Before the pulse
can be measured, place the palms of your hands on both sensors
and after 6/7 seconds the monitor will display the current heart
rate in heart beats per minute (BPM).
ATTENTION!
If the measurement gets stuck during the
process of pulse measurement, the reading may be higher
for the first 2-3 seconds, then it will return to normal level.
The measurement value cannot be considered as a basis for
medical treatment.
NOTE!
•
If the display is blurred or does not show any digits, replace
the batteries.
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The monitor switches off automatically when no signal is
received within 4 minutes.
The monitor turns on automatically when a push button is
•
pressed.
The monitor automatically starts calculating values when
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exercise starts and stops calculating when exercise is stopped
for 4 seconds.
TRAINING GUIDELINES (FIG. B, 1-5)
A successful training program includes a warm-up, the actual training
and a cool-down. Perform the complete training program at least
twice, but preferably three times a week and keep a rest day between
training sessions. After a few months, the intensity of the training can
be increased, for example to four or five times a week.
The warm-up
The purpose of a warm-up is to prepare the body for training and to
reduce the risk of injury. Warm up your body for two to five minutes
before starting a cardio or strength training session. Do exercises that
increase the heart rate and warm up the working muscles. Examples of
this type of activity are running, jogging, jumping jacks, skipping and
running in place.
Stretching
Stretching while the muscles are warm is very important after a good
warm-up and cool-down. It reduces the risk of injury. Stretching
exercises should be held for 15-30 seconds. Here are some examples of
stretching exercises:
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Toe touch (Fig. B-1)
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Inner thight stretch (Fig. B-2)
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Hamstring stretch (Fig. B-3)
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Achilles stretch (Fig. B-4)
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Side stretch (Fig. B-5)
Cooling down
The purpose of the cool-down is to return the body to its (near) normal
resting position at the end of the workout. A good cool-down slowly
reduces your heart rate and promotes recovery.
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