Before doing strength training, you can do workout setup on the watch. In WORKOUT mode, press top (1) button to enter setup mode. The setup mainly includes the

following parts:

•

Sets

Repetitions

•

Rest time

•

Met

•

Or, you can skip setup by pressing skip in setup mode; the watch automatically

counts the sets (default value=3 sets), repetitions (default value=12 repetitions),

rest time (default value =15 seconds) and met (default value=3). However, we

highly recommend you to do setup for the strength training.

Press top (1) button to pause, then press again to continue, or press bottom (3)

•

button to stop. Workout result displays on the screen.

NOTE The time counting will be reset to zero at 12am every midnight.

Exercise Set setup

1. In WORKOUT mode, press top (1) button to enter setup mode.

2. Press middle (2) button to enter yes in setup mode. Press top (1) button to enter Sets mode.

3. Press top (1) button to increase the value or press bottom (3) button to decrease the value.

4. Press middle (2) button to conﬁrm selection.

NOTE Exercise set setup range is 1-9 set(s).

Repetition setup

1. In WORKOUT mode, press top (1) button to enter setup mode.

2. Press middle (2) button to enter yes in setup mode. Press top (1) button and then press middle (2) button to enter Rep mode.

3. Press top (1) button to increase the value or press bottom (3) button to decrease the value.

4. Press middle (2) button to conﬁrm selection.

NOTE Repetition setup range is 1-99 repetition(s).

Rest time setup

1. In WORKOUT mode, press top (1) button to enter setup mode.

2. Press middle (2) button to enter yes in setup mode. Press top (1) button and then toggle middle (2) button until Rest time mode displays.

3. Press top (1) button to increase the value or press bottom (3) button to decrease the value.

4. Press middle (2) button to conﬁrm selection.

NOTE Rest time setup range is 15-30 seconds. The rest time counts down after start.

Mets setup

1. In WORKOUT mode, press top (1) button to enter setup mode.

2. Press middle (2) button to enter yes in setup mode. Press top (1) button and then toggle middle (2) button until Mets mode displays.

3. Press top (1) button to increase the value or press bottom (3) button to decrease the value.

4. Press middle (2) button to conﬁrm selection. The counting automatically starts.

NOTE Mets setup range is 3-13.

USEFUL REFERENCE

MET (metabolic equivalent)

Physical activity has a large effect on total human energy expenditure, and contributes to the body's total energy output. The amount of energy expended for different activi-

ties will vary with the intensity and type of exercise.

One of the easiest methods for recording of the intensity of a physical activity is the Metabolic Equivalent Task (MET) method. The energy cost of many activities has been

determined, usually by monitoring the oxygen consumption during the activity, to determine an average oxygen uptake per unit of time. This value is then compared to the

resting oxygen uptake.

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