Oregon Scientific SH201 Manuel utilisateur

Tap On Elite - Heart Rate Monitor

With Hydration Alert

Model: SH201

USER MANUAL

CONTENTS

Control buttons .............................................................. 2

Display ............................................................................ 2

Starting your watch (ﬁrst time) ..................................... 3

Set user proﬁle ............................................................... 3

Activity level ................................................................. 4

Set watch proﬁle (time / date / alarm) ........................... 4

Set exercise program ..................................................... 5

General exercise (AUTO) ........................................... 5

Smart Training Program .............................................. 6

Maximum / upper / lower HR Limits ............................. 7

Training categories ...................................................... 7

Alert ................................................................................. 8

Dehydration alert ......................................................... 8

Tap on lens ...................................................................... 9

Use tap on lens function .............................................. 9

Wearing the chest belt and watch ....................................9

Transmission signal ................................................... 10

Start exercising ............................................................ 11

Start taking measurements – General exercise ........ 12

Start taking measurements – pre-programmed

exercise (JOG / RUN / CYCLE) ................................. 12

Pause, resume / stop ................................................. 12

Taking laps ................................................................. 13

Memory .......................................................................... 13

Understanding the displays ....................................... 14

Clear records ............................................................. 15

Other operations and settings .................................... 15

Activate alarm ............................................................ 15

Activate backlight ...................................................... 15

Beep tone on / off ...................................................... 15

Replace battery ......................................................... 16

Keypad lock ............................................................... 16

Install bike mount ......................................................... 16

Water resistance ........................................................... 17

About the ﬁtness / body mass index ........................ 17

Fitness index ............................................................ 17

Body mass index ....................................................... 18

Speciﬁcations ............................................................... 19

Precautions ................................................................... 20

About Oregon Scientiﬁc .............................................. 21

CONTROL BUTTONS

1. / : Activate backlight; lock / unlock keypad

2. Tap on lens: start stopwatch (Chrono) or Smart training

program; record lap; return to default time display

3. MODE/-: toggle between modes; exit current display

and return to previous screen; initiate search for HR

signal; decrease value of the setting

4. ST/SP/+: start / stop stopwatch; increase value of the

setting; toggle setting options; toggle displays; activate

/ deactivate key tone

5. SET/LAP: enter setting mode; conﬁrm setting; record

lap; skip exercise sequence during Smart training

program; activate / deactivate alarm and tap on lens

DISPLAY

7 10 1314

9 12 15

1. : keytone deactivated

2. : dehydration indicator – a missing

segment (right to left) indicates that user should drink a

portion of liquids

3. AM / PM

4. : heart rate is no longer within target range

5. : heart rate signal indicator

6. : prompt to press MODE/- to exit; press MODE/- to

toggle / select

7. : low battery indicator

8. : alarm activated

9. : stopwatch running (Chrono)

10. : displayed data relates to entire exercise period

11. : lap function activated / lap data is displayed

12. : memory mode is displayed

13. : tap on lens function enabled

14. : target indicator –indicates time till

completion of Smart training program (e.g., if warm-up,

exercise and rest time combined is 50 minutes, each

segment would represent 10 minutes)

15. / / : key press prompt

STARTING YOUR WATCH (FIRST TIME)

Press and hold all 4 buttons at the same time to activate the LCD

screen. The watch will prompt you to set your user proﬁle.

IMPORTANT

• To ensure accurate calculations with your exercise, you

are strongly recommended to set the watch and user

proﬁles before exercising.

• Remember to set the proﬁles and exercise program

settings after every battery replacement or reset.

NOTE When the watch is left idle for 30 seconds during set

up, it will automatically exit.

TIP For your added convenience, the watch has been

programmed to exit settings / current mode and return to

default time display upon a simple tap of the screen.

SET USER PROFILE

When prompted to set user proﬁle after starting the watch

for the ﬁrst time, the screen below will be shown. Go directly

to step 4.

For normal setting procedure:

1. Press MODE/- repeatedly to select , “SET

PROG” will be displayed shortly after.

2. Press ST/SP/+ repeatedly to navigate to “SET USER”.

3. Press SET/ LAP to enter user proﬁle setting options.

4. Set user proﬁle according to the following order: gender,

age, weight unit, weight, height unit, height, activity

level, by pressing the following buttons:

• ST/SP/+ to increase value or toggle options

• MODE/- to decrease value or toggle options

• SET/LAP to conﬁrm

Once user proﬁle is set, the watch will automatically

generate a BMI (body mass index) and Fitness index*.

These calculations along with the calorie / fat % burned

and the period you exercised at the correct intensity (within

chosen HR zone / limits) will help you track your progress

over time.

*For information about BMI / Fitness index, please refer

to “About the ﬁtness / body mass index” section in this

manual.

After your user proﬁle is set, the “SET USER” screen below

will be shown. You can continue setting other proﬁles (watch

or exercise program) by pressing ST/SP/+ repeatedly.

ST/SP+

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).

NOTE You must enter the activity level to calculate the

calories burned and ﬁtness index.

TIP As you progress, update weight and activity level to

help the watch give you an up-to-date reﬂection of your

physical condition.

SET WATCH PROFILE (TIME / DATE / ALARM)

1. Press MODE/- repeatedly to select , “SET

PROG” will be displayed shortly after.

2. Press ST/SP/+ repeatedly to navigate to “SET

WATCH”.

3. Press SET/LAP to enter watch proﬁle setting options.

4. Press ST/SP/+ repeatedly to select the option to set:

alarm, time, date.

ST/SP+

5. Press SET/LAP and start setting the selected option by

pressing the following buttons:

• ST/SP/+ to increase value or toggle options

• MODE/- to decrease value or toggle options

• SET/LAP to conﬁrm

6. Repeat steps 4-5 for all setting options.

will appear when alarm has been enabled.

SET EXERCISE PROGRAM

To achieve balanced ﬁtness, you may wish to do a variety

of exercises for different parts of the body and at varying

intensities. To accommodate this, the exercise program

can be set to suit different activities, from pre-programmed

exercises such as jogging, running and cycling to general

exercise with no speciﬁc time schedule or planning.

For example, if you are running, your exercise program

settings are likely to differ from those you would use when

cycling. 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.

GENERAL EXERCISE (AUTO)

This function is suited for situations when you are unsure

how long your activity will take.

1. Press MODE/- repeatedly to select .

MODE/- SET/LAP

2. Press SET/LAP to enter (SET PROG) exercise program

setting options.

3. Press SET/LAP to enter (SET AUTO) settings. The

screen below will be shown.

(Choose either option A or B below. See “Maximum / Upper

/ Lower HR limits” section in this manual <below> for more

details).

A. To use pre-programmed heart rate limits:

i. Press SET/LAP.

ii. Press ST/SP/+ or MODE/-

to select HR zone (50-60%;

61-70%; 71-80%; 81-90%;

91-100%), then press

SET/LAP to conﬁrm.

Option B allows you to manually change your upper and

lower heart rate limit if the pre-programmed setting does not

suit you or the type of exercise you are doing.

B. To deﬁne heart rate limits manually:

i. Press ST/SP/+ to toggle to

“SET HR LIMIT”, then press

SET/LAP.

ii. Press ST/SP/+ or MODE/-

to input lower HR limit then

press SET/LAP to conﬁrm.

iii. Press ST/SP/+ or MODE/- to

input upper HR limit then

press SET/LAP to conﬁrm.

SMART TRAINING PROGRAM

The watch has a pre-programmed exercise option, the Smart

Training Program, which enables you to complete exercise

cycles effectively. It will guide you through from a “warm-up”

session to the “end of your exercise” program. In addition to

monitoring your heart rate and alerting you whenever you

fall out of the HR range for the selected training zone, the

program allows you to check the calories burned and the

percentage of fat burned.

1. Press MODE/- repeatedly to select .

MODE/- SET/LAP ST/SP/+

2. Press SET/LAP to enter (SET PROG) exercise program

setting options.

3. Press ST/SP/+ repeatedly to navigate to “SET EX

PROG” then press SET/LAP to enter settings.

4. Press ST/SP/+ repeatedly to select type of exercise

(jog, run, cycle) and press SET/LAP.

(Choose either option A or B below, then continue to step

5).

A. To use pre-programmed heart rate limits:

i. Press SET/LAP.

ii. Press ST/SP/+ or MODE/- to

select HR zone (50-60%;

61-70%; 71-80%; 81-90%;

91-100%), then press

SET/LAP.

Option B allows you to manually change your upper and

lower heart rate limit if the pre-programmed setting does not

suit you or the type of exercise you are doing.

B. To deﬁne heart rate limits manually:

i. Press ST/SP/+ to toggle to

“SET HR LIMIT”, then press

SET/LAP.

ii. Press ST/SP/+ or MODE/- to

input lower HR limit then

press SET/LAP to conﬁrm.

iii. Press ST/SP/+ or MODE/- to

input upper HR limit then

press SET/LAP to conﬁrm.

5. Continue to set the following setting options: warm-up

time, exercise time, rest on/off, dehydration or target

indicator, by pressing the following buttons:

• ST/SP/+ to increase value or toggle options

• MODE/- to decrease value or toggle options

• SET to conﬁrm

Repeat steps 4-5 for all programs (jog / run / cycle).

MAXIMUM / UPPER / LOWER HR LIMITS

To help achieve maximum health beneﬁts from your workout

program, it is important to know your:

• Maximum Heart Rate (MHR)

• Upper heart rate limit

• Lower heart rate limit

MHR is expressed in beats per minute. You can get your

MHR from an MHR test, or you can estimate it by using the

following formula:

220 – age = MHR

The watch is pre-programmed with 5 HR target zone

options, each with its lower and upper heart rate limit, as

listed in the table below:

Lower limit Upper limit Type of activity

50% x MHR 60% x MHR Moderate Activity

61% x MHR 70% x MHR Weight Management

71% x MHR 80% x MHR Aerobic Zone

81% x MHR 90% x MHR Anaerobic Threshold Zone

91% x MHR 100% x MHR Red Line Zone (Maximum

capacity)

The most common zone range is from 50% to 80% of

your Maximum Heart Rate. This is where you achieve

cardiovascular beneﬁts, burn fat and become more ﬁt.

TRAINING CATEGORIES

There are three categories of training as described in the

table below:

Training

Category

MHR % Description

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.

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.

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.

The upper and lower heart rate limits are calculated by

multiplying your MHR by the percentages of the selected

training category.

For example:

A 40-year-old training for basic health maintenance:

• His upper heart rate limit [220 - 40(age)] x 78%

• His lower heart rate limit [220 - 40(age)] x 65%

IMPORTANT Always warm up before exercise and select

the training category that best suits your physique. Exercise

regularly, 20 to 30 minutes per session, three to four times a

week for a healthier cardiovascular system.

WARNING Determining your individual training category

is a critical step in the process towards an efﬁcient and

safe training program. Please consult your doctor or health

professional to help you determine exercise frequency and

duration appropriate for your age, condition and speciﬁc

goals.

ALERT

* During exercise, when the heart rate is out of the target

zone, the watch will send out visual and/or sound alerts. You

can choose to turn the sound alert on/off in the “SET ALERT”

option. For details of target zone, refer to “Maximum / Upper

/ Lower HR limits” section in this manual.

To activate / deactivate alert:

1. Press MODE/- repeatedly to select , “SET PROG” will

be displayed shortly after.

2. Press SET/LAP to enter exercise program setting

options. “SET AUTO” will be displayed shortly after.

3. Press ST/SP/+ repeatedly to navigate to “SET ALERT”

then press SET/LAP to enter settings.

4. Press ST/SP/+ or MODE/- to turn alert ON / OFF.

When alert has been enabled, an audio alert and

or will ﬂash when you have surpassed your heart

rate limit.

NOTE Sound alert will only be activated if alert setting is

ON and during exercise (when stopwatch is running).

ICON DESCRIPTION

Heart rate sound alert is ON.

• 1 beep = you have gone below

your lower HR limit

• 2 beeps = you have gone above

your upper HR limit

To silence alert: Press any key.

DEHYDRATION ALERT

During exercise your body loses water, most noticeably in

the form of perspiration. Water makes up 60% of an adult’s

body and performs many critical functions. Water can boost

endurance during prolonged exercise and keep the body

performing at optimal levels.

This watch intelligently processes your information, exercise

intensity, and duration to remind you, at the appropriate

time, the need to rehydrate.

The bar icon is made up of 5 segments.

When the user should rehydrate by drinking 1 portion

of liquids (approx. 120-240 ml / 4-8 ounces), this will be

conveyed by 1 segment disappearing from right to left.

NOTE The missing segment will not reappear after the user

has replenished the body with liquids.

TAP ON LENS

The tap on lens feature gives you easy access to 1 of 4

exercise programs.

To select the type of exercise:

1. Press MODE/- repeatedly to select , “SET

PROG” will be displayed shortly after.

2. Press SET/LAP to enter exercise program setting

options. “SET AUTO” will be displayed shortly after.

3. Press ST/SP/+ repeatedly to navigate to “SET TAP ON

LENS” then press SET/LAP to enter settings.

4. Press ST/SP/+ to select ON and press SET/LAP to

conﬁrm.

5. Press ST/SP/+ or MODE/- to select exercise program

(JOG, RUN, CYCLE) or general exercise monitoring

(AUTO).

USE TAP ON LENS FUNCTION

To activate / deactivate Tap on Lens function:

1. Press SET/LAP twice. Display will show “ON / OFF

TAP ON LENS”.

2. Press ST/SP/+ to toggle ON/OFF.

3. Press SET/LAP to conﬁrm selection.

indicates tap on lens function is activated.

To use the tap on lens:

Simply tap with ﬁngernail on the lens to start the preset

exercise program or take laps.

WEARING THE CHEST BELT AND WATCH

Chest belt

The chest belt counts your heartbeat and transmits this data

to the watch.

1. Wet the conductive pads on the underside of the chest

belt with a few drops of

water or conductive gel to

ensure solid contact.

2. 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.

• 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.

NOTE 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 watch on your wrist or strap it to

a bike or exercise machine, as shown below.

For ﬁrst installation of bike mount, refer to “Install bike

mount” section in this manual.

TRANSMISSION SIGNAL

The heart rate 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, as well

as analog technology. For more accurate readings use the

digital transmission signal. You should only switch to the

analog transmission signal if the situation in point 2 occurs

(see below).

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.

Your watch will advise you which system it is using and the

signal status by displaying the following icons:

Icon Description

Outside and

inside heart ﬂashing

Searching for a signal

Inside heart is

ﬂashing

A signal has been found and the

digital system is being used

Heart is ﬂashing A signal has been found and the

analog system is being used

HR - - No signal has been found

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.

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