The Precautions section is located on pages 6 7. Please read this carefully before using the BODiBEAT BF-11.

Transcription

1 BF-11 Ower s Maual The Precautios sectio is located o pages 6 7. Please read this carefully before usig the BODiBEAT BF-11. This maual may be revised ad updated without prior otice. To dowload the latest maual, visit our website at: Ver. 1.0.b

2 How to Use the Maual Cogratulatios! Thak you for purchasig the Yamaha BODiBEAT BF-11 Iteractive. If you re a music lover who ejoys exercisig alog with music, you ll fid that the may fuctios ad features of the BF-11 ot oly make exercisig fu but also make it much more effective. We recommed that you read this maual carefully so that you ca fully take advatage of the advaced ad coveiet fuctios of the BF-11 ad safely ejoy your exercise sessios with it. How to Use the Maual Icluded with the BF-11 are four operatig mauals: Operatig the BODiBEAT/ Wearig the BODiBEAT, Quick Guide, BF-11 Ower s Maual, ad BODiBEAT Statio Ower s Maual. The BF-11 Ower s Maual ad the BODiBEAT Statio Ower s Maual are icluded i the CD-ROM. Operatig the BODiBEAT/Wearig the BODiBEAT This sheet provides simple istructios o operatig the BF-11 ad shows how to properly put o the BF-11 for exercisig. Quick Guide The Quick Guide icludes importat Precautios for usig the BF-11 ad also itroduces the basic fuctios of the device. BF-11 Ower s Maual (this maual; PDF) The Ower s Maual provides complete, detailed iformatio ad istructios for usig the BF-11. Use the table of cotets to locate features ad fuctios you wat to use, ad use the to locate iformatio about items that appear o the BF-11 s display. BODiBEAT Statio Ower s Maual (PDF) This is the maual for the icluded BODiBEAT Statio software. Make sure to read this maual whe usig BODiBEAT Statio. Usig the PDF maual Click o oe of the color tabs at the right of each page to go to the desired sectio or chapter (icludig, ad ). From the Cotets box o the top page, click o the desired topic to automatically jump to the correspodig page. If you wat to fid iformatio o a specific topic, fuctio or feature, select Fid or Search from the Adobe Reader Edit meu ad eter a key word to locate the related iformatio aywhere i the documet. You ca also click o desired items ad topics you wat to refer to i the Bookmarks idex to the left of the mai display widow, ad jump to the correspodig page. (Click the Bookmarks tab to ope the idex if it is ot displayed.) The ames ad positios of meu items may vary accordig to the versio of Adobe Reader beig used. BF-11 Ower s Maual 2

3 Icluded Accessories About the idicatios DANGER / WARNING / CAUTION These idicate importat iformatio you eed ad precautios you must take to avoid problems ad damage durig use. IMPORTANT This idicates iformatio ad precautios that may be crucial regardig the relevat operatio. h This idicates helpful iformatio ad tips for gettig the most out of your use of the BF-11. This idicates supplemetal iformatio. Cotiue to ext page This idicates that the istructios are cotiued o the ext page. SPECIAL NOTICES Copyig of the commercially available musical data is strictly prohibited except for your persoal use. This ower s maual is the exclusive copyrights of Yamaha Corporatio. The illustratios ad displays as show i this ower s maual are for istructioal purposes oly, ad may appear somewhat differet from those o your device. Widows is a registered trademark of Microsoft Corporatio i the Uited States ad other coutries. The compay ames ad product ames i this ower s maual are the trademarks or registered trademarks of their respective compaies. Icluded Accessories Armbad Earphoes (with pulse sesor) Earphoe Pads USB cable User Registratio Card Cable clip Operatig the BODiBEAT/ Wearig the BODiBEAT Quick Guide CD-ROM BF-11 Ower s Maual 3

4 Cotets Cotets How to Use the Maual Icluded Accessories PRECAUTIONS Chargig the Battery Pael Cotrols Turig the Power O / Makig Iitial Cotrol Hold Turig the Power Off Puttig o the BF Attachig the armbad Puttig o the earphoes ad pulse sesor Basic Operatios Selectig a meu item Chagig a settig or parameter value Eter Back About the Display Icos with the BF Walkig/Joggig at Your Ow Pace Free Workout Mode with Free Workout Goal Settig ad Music Selectio After a Free Workout sessio Fitess Modes Walk Fitess ad Jog Fitess with the Fitess modes Accordig to a Traiig Program Traiig Mode with preset programs Creatig a ew program Editig the preset (or already created) Program Deletig a program Operatio Durig Exercise Maagig the Exercise Logs Checkig the Exercise Logs Deletig Exercise Logs Coectig to a About the BODiBEAT Statio Software System Requiremets Istallatio How to Coect Removig the device from the computer Loadig Music Data to the BF BF-11 Ower s Maual 4

5 Cotets Usig the BF-11 as a Music Playback Mode Selectig Sogs Playig the sogs from a artist or album Artist/Album Playig a sigle sog Sogs Playig the sogs from a Playlist Playlists Basic Operatios i Music Playback Mode Fast-forward ad reverse Stop ad pause Adjustig the Volume Exitig from the Play Ifo Display Returig to the Play Ifo Display Music Workout Music Play Mode Repeat ad Shuffle Bass Boost Hardware Sesors Display Date/Time User Heart Rate Stride Weight/Height Birthday/Sex Learig Fuctio Iformatio Iitialize Appedix BF-11 Preset Traiig Programs Specificatios FYI What is Effective Aerobic Exercise? About heart rate reserve About the BODiBEAT sogs About Maximum Heart Rate BF-11 Ower s Maual 5

6 PRECAUTIONS PRECAUTIONS PLEASE READ CAREFULLY BEFORE PROCEEDING * Please keep this maual i a safe place for future referece. DANGER Make sure to always observe the basic precautios listed below to prevet the likelihood of serious ijury or eve death from electrical shock, short-circuitig, damage, fire or other hazards. These precautios iclude, but are ot limited to, the followig: Do ot ope Do ot disassemble the device or modify it i ay way. This ca result i the device burstig, or eve a explosio or fire. If the device should appear to be malfuctioig, discotiue use immediately ad have it ispected by qualified Yamaha service persoel. Water related Do ot drop the device ito the water. Fire related Do ot throw the device ito a fire, or put burig items ear the device. Hadlig Do ot use or expose the device to extreme heat (such as direct sulight, ear a heater or i a car durig the day) to prevet the possibility of explosio, fire or burstig. Charge the device ad use it i temperature coditios betwee 0 to 35 C (32 to 95 F) ad keep i a eviromet of betwee -10 to 45 C (14 to 113 F). Do ot operate the device or use earphoes while drivig a car or ridig a motorcycle or a bicycle, sice this could result i a serious accidet. To avoid accidets while walkig or joggig, keep the volume low eough to hear outside traffic souds ad avoid cocetratig too closely o the display. If you otice ay abormality If there is a sudde loss of soud durig use of the device, or if ay uusual smells or smoke should appear to be caused by it, immediately tur off the power switch ad have the device ispected by qualified Yamaha service persoel. WARNING Always follow the basic precautios listed below to avoid the possibility of serious ijury or eve death from electrical shock, short-circuitig, damages, fire or other hazards. These precautios iclude, but are ot limited to, the followig: Whe exercisig If you are ot i good physical coditio (chroic illess, durig pregacy, or other abormal coditios), cosult your physicia before begiig ay exercise. If exercisig causes you ay pai or discomfort, immediately get rest ad cosult a physicia if ecessary. Make sure that ay ear jewelry or accessories you wear do ot iterfere with the pulse sesor for accurate heart rate readigs. Wearig earrigs may cause iaccurate heart rate detectio, which ca result i your workout beig too streuous or ot streuous eough. BF-11 Ower s Maual 6

7 PRECAUTIONS Hadlig Keep the device i a place out of the reach of small childre. Never isert paper, metallic, or other objects ito the device. If this happes, tur off the power immediately, ad the have the device ispected by qualified Yamaha service persoel. USB AC Power Adaptor (Optioal) Oly use the voltage specified as correct for the adaptor. The required voltage is prited o the adaptor. Use the specified adaptor (PA-U010 or a equivalet recommeded by Yamaha) oly. Usig the wrog adaptor ca result i damage to the device or overheatig. Check the electric plug periodically ad remove ay dirt or dust which may have accumulated o it. CAUTION Always follow the basic precautios listed below to avoid the possibility of physical ijury to you or others, or damage to the device or other property. These precautios iclude, but are ot limited to, the followig: Hadlig Do ot use or expose the device to excessive dust, or extreme cold. Doig so may cause the device to malfuctio. Do ot rest your weight o, or place heavy objects o the device, ad do ot use excessive force o the buttos, switches, coectors or earphoe cable. Do ot touch the coector with wet hads. If the device gets wet iside from the coector, it may cause the device to malfuctio. Take care ot to tagle the earphoe cable aroud your body or eighborig objects, sice this ca cause ijuries or accidets. Do ot use the device or earphoes for a log period of time at a high or ucomfortable volume level, sice this ca cause permaet hearig loss. If you experiece ay hearig loss or rigig i the ears, cosult a physicia. Some people may experiece a abormal sesatio or discomfort o their ski. If this should occur, stop usig the device ad cosult a physicia. USB AC Power Adaptor (Optioal) Uplug the USB AC power adaptor from the wall AC outlet whe you are ot usig the device for a log time, or durig electrical storms. Do ot try to exercise with the device while chargig. Doig so may cause the device to malfuctio. Moreover, the USB cable may get tagled up with your body ad result i ijury. Maiteace Whe cleaig the device, use a soft, dry cloth. Do ot use pait thiers, solvets, cleaig fluids, or chemical-impregated wipig cloths. Yamaha caot be held resposible for damage caused by improper use or modificatios to the device. Yamaha caot be held resposible for ay health problems durig exercise with the device. Take full resposibility for your ow health. This device cotais a lithium-io battery. After usage, you may recycle the battery, but ever attempt to remove it by yourself. Have the device ispected by qualified Yamaha service persoel. If there is o Yamaha service persoel i your area, dispose of it properly accordig to relevat evirometal laws ad disposal rules i your area. BF-11 Ower s Maual 7

8 This sectio provides the basic iformatio you ll eed to set up the BF-11 ad start usig it. Make sure that you carefully read through all of the sectios below before startig to use the device. Cotets Chargig the Battery... 9 Pael Cotrols Turig the Power O / Makig Iitial Cotrol Hold Turig the Power Off Puttig o the BF Attachig the armbad Puttig o the earphoes ad pulse sesor Basic Operatios Selectig a meu item Chagig a settig or parameter value Eter Back About the Display Icos BF-11 Ower s Maual 8

9 Chargig the Battery Chargig the Battery You will eed to charge the BF-11 before you use it for the first time. To charge the battery of the BF-11, simply coect it to a computer with the icluded USB cable. Make sure the computer is o ad ruig. IMPORTANT For further details o coectig with a computer, refer also to page 51. BF-11 You ca also charge the battery usig the optioal PA-U010 USB AC power adaptor ad the icluded USB cable. The optioal USB AC power adaptor may ot be available depedig o your particular area. Please check with your Yamaha dealer. BF-11 USB cable To electrical outlet USB cable USB AC power adaptor DANGER Do ot charge the battery i extremely cold or hot eviromets. You should charge it i a temperature coditios of betwee 0 to 35 C (32 to 95 F). Rechargig the battery i high temperatures may result i fire or a explosio. CAUTION Make sure to oly use the USB cable icluded with the device. Use of ay other cable may damage the BF-11 or cause the uit to malfuctio. You ca check the remaiig battery power ad chargig status with the battery ico at the top right of the display.... Battery is beig charged.... Battery power is full. The device is ready for use.... Battery power is a little low.... Battery power will soo ru out. Charge the battery.... Battery is empty. Immediately charge the battery. Complete chargig of the battery from o power to beig fully charged takes about three hours. Whe chargig the battery from a laptop, we recommed coectig the power cord of the laptop to a AC outlet. BF-11 Ower s Maual 9

10 Pael Cotrols Pael Cotrols Ope the flap RESET / (Up/Dow) buttos These are used for avigatig through meu items ad parameters i the display, ad also for chagig parameter values ad settigs. Pressig both at the same time allows you to select or call up a highlighted item. 2 Display This shows all idicatios for operatio ad use of the BF-11. If you have t used ay of the pael cotrols for a while, the display automatically turs off i order to save battery power (page 69). Whe the display turs off, simply press ay key to tur it o agai. 3 LED While oe of the exercise modes is active ad the pulse sesor is properly attached (page 20), this flashes i time with your heart rate. If your heart rate is fast (or the exercise itesity is too streuous i.e., the %HRR is more tha 75%), the LED flashes i red. Whe your exercise pace is optimal (%HRR is betwee 55% ad 75%), the LED flashes i gree. If your heart rate is slow (the exercise itesity is low i.e., the %HRR is lower tha 55%, or you are ot exercisig), the LED flashes i blue. I all other situatios, the LED is off. For details of %HRR, refer to page [ ] (Stadby/O) butto This is used to tur the power o ad off. (You ca tur the power off i two differet ways; see page 16.) 5 [MENU/BACK] butto Pressig this returs to the previous display meu. Holdig it dow for two secods returs to the Top Meu (the highest level meu). The [MENU/BACK] butto is slightly iclied so that you ca easily press it with oe of your right figers durig exercisig. BF-11 Ower s Maual 10

11 Pael Cotrols 6 Earphoe/ear clip coector For coectio to the special earphoe/ear clip. (See page 17.) 7 [RESET] switch This small switch (behid the flap at the lower part of the device) lets you recover the BF-11 i case of some kid of operatioal trouble for example, if the device freezes or hags up. Use a small, thi tool to press the switch, such as a miiature screwdriver or a ballpoit pe. CAUTION Whe the [RESET] switch is pressed, oise may be produced because of the sudde flow of electricity. Before pressig the [RESET] switch, remove the earphoes from your ears. 8 USB coector This is for coectio to a computer (via USB) or to the optioal USB AC power adaptor. (See page 9.) BF-11 Ower s Maual 11

12 Turig the Power O / Makig Iitial Turig the Power O / Makig Iitial The first time you tur o the power of your ew BF-11, the device coveietly ad automatically guides you through several importat settigs. These iclude the display laguage, correct time ad date, as well as persoal iformatio such as your birthday, weight, height ad restig heart rate. You ll eed to make these settigs before you ca effectively use the BF-11. Oce you ve etered this data, the BF-11 becomes your ow persoal exercise device, customized with your uique settigs. If the display turs off at ay time while you re makig the iitial settigs, simply press ay key to tur it o agai. Operatio 1 Press the [ ] (Stadby/O) butto to tur o the power. If you are turig o the power for the first time (or you have reset the device; see page 76), the Laguage display will appear. This determies the laguage for all messages ad idicatios o the BF-11. Five laguages are available: Eglish, Japaese, Germa, Spaish ad Frech. Whe you are turig o the power for the secod time or after, the Top display (page 14) will appear. 2 Use the / (Up/Dow) buttos to select the desired laguage. 3 Simultaeously press both / (Up/Dow) buttos to eter the selectio. The followig displays will appear i successio. Follow the istructios i each of the displays, makig the ecessary settigs ad eterig the relevat iformatio. Throughout the rest of this maual, all operatios ad example displays are give i Eglish. BF-11 Ower s Maual 12

13 Turig the Power O / Makig Iitial Date/Time This lets you set the correct date ad time for the BF-11, as well as the preferred format for each. Use the / (Up/Dow) buttos to chage the settig the simultaeously press both / (Up/Dow) buttos to eter the chage. The cursor automatically moves to the ext parameter. After you fiish all the settigs, go o to the ext display. The set Time is etered at the momet you press both / (Up/Dow) buttos whe the cursor is located at the AM/PM positio. Birthday/Sex This lets you eter your birthday ad geder. Your birthday i particular is importat, sice it determies the physical age the BF-11 uses i its calculatios. Use the / (Up/Dow) buttos to chage the settig the simultaeously press both / (Up/Dow) buttos to eter the chage. The cursor automatically moves to the ext parameter. After you fiish all the settigs, go o to the ext display. Weight/Height This settig lets you eter your persoal weight ad height. Measure the two as accurately as possible, sice these are used by the BF-11 i its calculatios. The uits of measuremet used here whe you make these settigs are pouds ad feet, but the correspodig values i kilograms ad meters are show at the bottom of the display. Use the / (Up/Dow) buttos to chage the settig the simultaeously press both / (Up/Dow) buttos to eter the chage. The cursor automatically moves to the ext parameter. After you fiish settig both parameters, go o to the ext display. BF-11 Ower s Maual 13

14 Turig the Power O / Makig Iitial Heart Rate This lets you register your restig heart rate ad maximum heart rate. The restig heart rate ca be simply measured by placig your figers o your wrist ad coutig the pulse durig oe miute, or by coutig the pulse over 15 secods ad multiplyig by four. (Make sure you re relaxed ad have ot bee exercisig before takig your pulse.) After takig your pulse, eter the restig heart rate value i this display. This settig ca be chaged afterward if ecessary by measurig pulse with the icluded pulse sesor (page 71). If you do t kow your maximum heart rate, it is uecessary to eter it here; it is automatically calculated from your age by default. Use the / (Up/Dow) buttos to chage the settig the simultaeously press both / (Up/Dow) buttos to eter the chage. The cursor automatically moves to the ext parameter. After you fiish settig both parameters, go o to the ext display. For details about restig heart rate ad maximum heart rate, refer to pages 71 ad 72. Cogratulatios! You ve ow made all ecessary iitial settigs, ad ca ow go o to usig your ew BF-11. The Top Meu of the BF-11 is automatically called up. Select oe of the modes from the Top Meu (referrig to the appropriate sectio of this maual), ad start exercisig! BF-11 Ower s Maual 14

15 Cotrol Hold Cotrol Hold This feature lets you freeze the pael cotrols of the BF-11 so that you do t iadvertetly chage ay settigs while you re exercisig. While Cotrol Hold is active, the [MENU/BACK] butto ad the / (Up/Dow) buttos are iactive. Oly the [ ] (Stadby/O) butto ca be used. Operatio 1 While the power is o, press the [ ] (Stadby/O) butto. The Hold Wizard appears. This meu cotais two items: Power off ad Hold. If you wat to cacel the operatio, press the [MENU/BACK] butto. 2 Use the / (Up/Dow) buttos to select Hold the press both buttos simultaeously to tur the Hold fuctio o. To tur Cotrol Hold off: 1 While Hold is active, press the [ ] (Stadby/O) butto. The Hold Wizard appears. This meu cotais two items: Power off ad Hold off. 2 Select Hold off the press both buttos simultaeously to tur Hold off. BF-11 Ower s Maual 15

16 Turig the Power Off Turig the Power Off You ca tur the power of the BF-11 off i two differet ways: Press ad release the [ ] (Stadby/O) butto. Whe the meu show below appears, Use the / (Up/Dow) buttos to select Power off. If you wat to cacel the operatio, press the [MENU/BACK] butto. Press ad hold dow the [ ] (Stadby/O) butto for roughly two secods util the display show below appears. If o sog is played ad o operatio is performed withi 30 miutes, the power is automatically tured off. BF-11 Ower s Maual 16

17 Puttig o the BF-11 Puttig o the BF-11 Attachig the armbad Attachig the BF-11 to the armbad 1 Coect the earphoe cable to the BF-11. Be sure to push the earphoe coector all the way i util the silico packig fits to the surface. Icorrect Correct CAUTION Do ot uplug the earphoe cable from the BF-11 while usig it. If rai, sweat or ay other liquid gets iside the BF-11 through the earphoe termial, the device could be damaged. Whe discoectig the earphoe cable, hold the coector directly ad pull it. Do ot pull o the cable. If the silicoe packig comes off, be sure to istall it agai so that the protrudig part o the silicoe packig fits i the correspodig hole o the plug. 2 Attach the device to the armbad. IMPORTANT Make sure that the YAMAHA logo ca be see at the top of the arm bad. This is the proper orietatio for fittig to the armbad. Isert the BF-11 fully util a click soud is heard. BF-11 Ower s Maual 17

18 Puttig o the BF-11 Attachig the armbad to your arm IMPORTANT Make sure to wear the arm bad oly whe the BF-11 is also iside. The bad caot be adjusted if the armbad is empty. 1 Loose the armbad ad put your left arm ito the armbad. 2 Faste the armbad to your upper arm, just above your elbow. IMPORTANT Adjust the armbad ito positio so that you ca easily see the display. Do ot wear the armbad aywhere o your body other tha your upper arm (for example, your eck, wrist, akle, etc.). Doig so may cause the motio sesor to ot fuctio properly. Make sure to wear the BF-11 above your elbow. The sesor i the uit that measures vibratio durig your exercise will ot fuctio properly if the device is wor below the elbow. Do ot faste the armbad too tight or too loose. If it s too tight, it may cause discomfort ad eve harm you; too loose, ad the motio sesor may ot fuctio properly, or the device may fall off your arm. BF-11 Ower s Maual 18

19 Puttig o the BF-11 Removig the BF-11 from the armbad Push the tab dow ad pull the device up ad out. Proper care of the armbad The armbad requires little care, but if it gets dirty, wash it getly by had with water. Make sure to dry it completely before usig agai. Puttig o the earphoes ad pulse sesor IMPORTANT Make sure ot to cofuse the right (R) ad left (L) earphoes. The set caot be wor properly i reverse. 1 Hook the earphoe cable over the top of your ear. 2 Isert the earphoe ito your ear. For comfort ad better fit, you may wat to apply the earphoe pads to the earphoes before wearig them. Cotiue to ext page BF-11 Ower s Maual 19

20 Puttig o the BF-11 3 Adjust the earphoe agle as desired. Do the same for both earphoes ad both ears. IMPORTANT The proper positio is with the earphoe tilted slightly agaist the ear. However, each idividual s ears may differ somewhat, so you should adjust this for maximum comfort ad optimum listeig. If you wat to use your ow earphoes, use the optioal jack adaptor. 4 Clip the pulse sesor oto your ear lobe. Pulse sesor While oe of the exercise modes is active, the lamp o the device will flash i time with your heart rate (page 10). h If your heart rate caot be detected, try: Getly rubbig or massagig your ear to stimulate blood circulatio. Chagig the pulse sesor locatio. Adjustig the sesitivity of the pulse sesor (page 66). 5 Slide the cable tighteer toward your head. Doig this helps fit the earphoe set more sugly to your eck ad head. Adjust the tighteer to the most comfortable positio. Cable tighteer BF-11 Ower s Maual 20

21 Puttig o the BF-11 Usig the cable clip If the cable is too log ad gets i your way while you are exercisig, bid the excess cable with the coveiet cable clip. Cable clip If desired, you ca also attach the cable to your clothig usig the cable clip. Cable clip BF-11 Ower s Maual 21

22 Basic Operatios Basic Operatios I this sectio, you ll lear how to use the cotrols of the BF-11 for the basic operatios of the device. These iclude movig the cursor highlight, selectig meu items, ad chagig settigs ad parameter values. You should thoroughly read ad uderstad this sectio, sice the other istructios i the maual assume you are familiar with the basic operatios. Selectig a meu item Press the (Up) butto to move the cursor highlight up i the meu or press the (Dow) butto to move dow. Press Moves cursor highlight dow Moves cursor highlight up Press If the meu cotais 4 or more items, a scroll bar appears at the right of display. Chagig a settig or parameter value 1 Whe you call up a display that has settigs or parameters you ca chage, the available parameter will automatically be selected. (The cursor highlight flashes, idicatig it ca be chaged.) 2 Use the / (Up/Dow) buttos to chage the selected settig or value. Press the appropriate butto oce to chage the settig. For umeric values, each press icremets or decremets the value accordigly. To make large chages to a umber, hold dow either butto. BF-11 Ower s Maual 22

23 Basic Operatios Eter Press both / (Up/Dow) buttos together to actually call up the meu or eter the settig. Back If you wat to retur to the previous display or retur to the previous parameter ad chage the settig you ve made, press the [MENU/BACK] butto. About the Display Icos Show at the top of the display are some icos which idicate the status of the BF Shuffle (page 65) 2 or Repeat (page 65) 3 Play Pause Stop 4 Remaiig battery power (page 9) Refer to page 42 for iformatio about operatio durig exercise, ad page 57 for operatio i Music Playback mode. BF-11 Ower s Maual 23

24 with the BF-11 The BF-11 is a uique music player desiged specifically for listeig while exercisig. It features a variety of sophisticated fuctios that tailor the music to your exercisig. The BF-11 moitors your heart beat ad walkig/joggig steps, ad automatically selects music of exactly the right tempo for your exercise. It also gives you comprehesive, detailed traiig programs that use the music ad tempo to fully guide you through a exercise sessio like a expert coach or traier. The BF-11 has three basic Exercise modes: Free Workout, Walk/Jog Fitess, ad Traiig. Cotets Walkig/Joggig at Your Ow Pace Free Workout Mode with Free Workout Goal Settig ad Music Selectio After a Free Workout sessio Fitess Modes Walk Fitess ad Jog Fitess with the Fitess modes FYI What is Effective Aerobic Exercise? Accordig to a Traiig Program Traiig Mode with preset programs Creatig a ew program FYI About heart rate reserve Editig the preset (or already created) Program Deletig a program Operatio Durig Exercise Maagig the Exercise Logs Checkig the Exercise Logs Deletig Exercise Logs BF-11 Ower s Maual 24

25 Walkig/Joggig at Your Ow Pace Free Workout Mode Walkig/Joggig at Your Ow Pace Free Workout Mode I the Free Workout mode, the BF-11 automatically matches the music to your exercise pace, selectig sogs that have almost the same tempo as your joggig or walkig speed. Whe you chage pace, the music chages with you. This lets you jog freely ad set your ow pace ad ejoy music that perfectly fits your pace. If you wat to costrai the legth of your exercise sessio, you ca use the Goal Settig parameters to automatically stop music playback oce you ve reached the desired target. You ca set the target to be a specific time, a specific distace, or the amout of calories you wish to bur off. (Oly oe of the targets ca be set ad be i effect for a sessio.) To call up the Free Workout mode: Select Free Workout from the Top Meu. BF-11 Ower s Maual 25

26 Walkig/Joggig at Your Ow Pace Free Workout Mode with Free Workout The Free Workout mode is a easy, coveiet way to exercise usig the versatile tempo chagig features of the BF-11, sice it automatically matches the music to your exercise pace. Keep i mid that it takes a few secods to detect your pace ad call up a sog that matches your pace. h If you fid that sogs chage frequetly or few sogs matchig your pace are called up, adjust the sesitivity of the step sesor ad/or the pace cesor (page 67). Operatio 1 From the Free Workout meu, select Start, the start joggig or walkig. You ca set the goal settig (targets for your exercise) ad/or select a specific music playlist for the sessio. If you wat to do so, select Settig here ad go to page 27 (Goal Settig ad Music Selectio). Oce you set the goal settig, it will be show i the Start meu the ext time you use the device, eablig you to cotiue with the same exercise settigs as before. If the pulse sesor is ot attached properly or if your heart rate caot be detected (that is, whe the LED is off), heart rate is ot memorized i the exercise log (page 29). Reattach the pulse sesor properly ad make sure that your pulse is beig measured. For playback of certai sogs (ad depedig, of course, o the characteristics of those sogs), you may fid that the sog tempo does ot match your pace. If this is the case, you ca maually correct the tempo iformatio with the BODiBEAT Statio software. For details, refer to the BODiBEAT Statio Ower s Maual. 2 While you re joggig or walkig, you ca chage the volume of the music, select differet sogs, or lock the pace. See Operatio Durig Exercise o page Press the / (Up/Dow) buttos simultaeously after pressig the [MENU/BACK] butto oce. A log showig detailed iformatio o your sessio automatically appears. (For more about the sessio log, see After a Free Workout sessio o page 29.) You ca also stop the sessio by holdig both / (Up/Dow) buttos together. If a goal is set i advace, oce the set target has bee reached, music playback stops automatically ad the log display appears. Whe the Learig Fuctio (page 74) is set to o, a cofirmatio message will appear before the log display appears ad prompts you to update the maximum heart rate ad tempo. BF-11 Ower s Maual 26

27 Walkig/Joggig at Your Ow Pace Free Workout Mode Goal Settig ad Music Selectio The Goal Settig parameters let you set a certai time period for your sessio, the distace to be covered, or the umber of calories to be expeded. The BF- 11 the automatically stops playback oce the desired target has bee reached. The Goal Settig values feature several preset settigs for coveiece. A Custom settig is also available for each, allowig you to freely set the desired target. After the Goal Settig is doe, you ca select the desired music (all sogs or specific Playlists) from the Goal Settig display above whe some playlists exist i the BF-11. Operatio 1 From the Free Workout meu, select Settig. 2 Select the desired settig: Time, Distace, Calories. If you wat a completely ope-eded workout sessio, select Ulimited ad skip to step 4. 3 Simultaeously press both / (Up/Dow) buttos to call up the values for the selected settig, the set the target as desired. Time Available settigs: 10, 20, 30, 45, 60, 90 (miutes), Custom Distace Available settigs: 2, 5, 10 (miles), Half Maratho, Maratho, Custom Whe the uits of measuremet is set to Meters i the Measuremet parameter (page 69), the available settigs are: 3, 5, 10 (kilometers), Half Maratho, Maratho, Custom Calories Available settigs: 100, 300, 500, 700, 1000 (K calories), Custom The amout of expeded calories is calculated accordig to the followig formula: Calories for walkig (kcal) = x Speed (meter/mi) x Weight (kg) x Time (mi) Calories for joggig (kcal) = x Speed (meter/mi) x Weight (kg) x Time (mi) (The basal metabolic rate for the exercise period is ot icluded i this formula.) To eter a custom settig, first select Custom from the Time, Distace or Calories meu. The chage the value with the / (Up/Dow) buttos ad eter it by simultaeously pressig both / (Up/Dow) buttos. BF-11 Ower s Maual 27

28 Walkig/Joggig at Your Ow Pace Free Workout Mode 4 From the appropriate Goal Settig meu, go to the Music Select meu. If you ve selected the Ulimited settig (i step 2 above): Simultaeously press both / (Up/Dow) buttos. If you ve selected the Time, Distace or Calories settig (i step 3 above): Go to the settig display for the selected settig, ad simultaeously press both / (Up/Dow) buttos. Whe the Music Priority parameter (page 61) is set to BODiBEAT Sogs, the Music Select display is ot displayed ad operatio returs to the previous display. 5 From the Music Select meu, select the desired settig. Available settigs: All Sogs, Playlist(s) Other Playlists will be show here as you create them (usig the icluded software) ad load them to the BF-11. By default, the BF-11 has o custom music Playlists. However, it automatically creates two Playlists (Walk ad Jog) whe you first load your ow sogs to the device. The BF-11 automatically sorts the sogs you ve loaded accordig to tempo ad assigs them to the appropriate Playlist. Eve if you ve selected a specific Playlist or All Sogs i step 2 here, playback may be a mix of pre-loaded BODiBEAT sogs ad audio sogs, or eve oly BODiBEAT sogs. This would occur whe: No sogs of the appropriate tempo exist i the specified Playlist or amog all sogs o the device. The Music Priority parameter (page 61) has bee set to Mix, which meas that audio sogs ad BODiBEAT sogs are mixed i a 50/50 ratio. (The default settig of Music Priority is User Sogs, which meas that oly audio sogs are played, uless o sogs of the appropriate tempo exist.) BF-11 Ower s Maual 28

29 Walkig/Joggig at Your Ow Pace Free Workout Mode After a Free Workout sessio Oce your sessio is stopped (either automatically or maually), a log of the sessio automatically appears. This log shows importat iformatio about the sessio ad your physical coditios. It also provides graphs showig the chages of your speed ad heart rate durig the sessio. Keep i mid that you ca use the coveiet software icluded with the BF-11 to more easily maage, view ad eve prit the logs ad graphs of all your exercise sessios. Whe the Free Workout sessio is stopped, the first log display appears: Use the / (Up/Dow) buttos to scroll through the display pages to view all log etries ad graphs. The graph displays i pages 3/4 ad 4/4 i particular give you easy-to-uderstad idicatio of how your pace ad heart rate chaged over the distace of the sessio. Idicates the Total Time ad Total Distace for the sessio. Idicates the Average Pace, Total Calories expeded ad Maximum Heart Rate for the sessio. Shows i graph form the chages i your pace over the duratio of the sessio. Shows i graph form the chages i your heart rate over the duratio of the sessio. Sice the distace, pace, calories or heart rate values i the logs are estimated based o the User, they may differ from the actual values. These log displays are the same as those i the Data meu of the Top Meu, ad ca be viewed at ay time from the Data meu (the logs of latest 99 workouts are saved i the device). To exit from the Log display pages, press the [MENU/BACK] butto to retur to the Free Workout display or hold the [MENU/BACK] butto to retur to the Top Meu. BF-11 Ower s Maual 29

30 Fitess Modes Walk Fitess ad Jog Fitess Fitess Modes Walk Fitess ad Jog Fitess The Fitess modes provide the most appropriate music playback for optimal aerobic exercise. I that sese, they are similar to the Free Workout mode. However, they go much further, moitorig your heart rate ad providig sophisticated ways of chagig the music to give you a perfectly programmed, optimal aerobic workout that matches your physical coditio ad the itesity of your exercise. The built-i pulse sesor detects your heart rate as you exercise. Cotiuously ad i real time, the BF-11 calculates the optimal exercise pace for you, give your physical coditio ad the automatically chages the music to match your pace ad heart rate. If your exercise is too streuous ad your heart rate is too high (higher tha optimal), the BF-11 plays slower tempo music. Likewise, if your exercise is too easy ad relaxed to provide adequate exercise beefits, the BF-11 plays faster music. This esures that you get the best possible exercise ot too little, ad ot too much. Each Fitess mode also features automatically programmed warmig up ad coolig dow segmets that effectively structure your exercise sessios ad help you avoid uatural stress ad fatigue. Sice the Fitess modes moitor your heart rate, you will eed to properly attach the pulse sesor. (For istructios, see page 20.) You will also eed to make sure other settigs have bee made, such as your actual age ad restig heart rate (page 71). There are two Fitess modes: Walk Fitess ad Jog Fitess. Essetially, they fuctio ad operate exactly the same, except that Walk Fitess is specifically programmed for walkig, while Jog Fitess is desiged for the more streuous ad itese exercise you get while joggig. (However, slow tempo sogs matched for walkig may sometimes be played if your heart rate goes higher tha optimal coditio.) To call up the Walk Fitess or Jog Fitess mode: Select Walk Fitess or Jog Fitess from the Top Meu. BF-11 Ower s Maual 30

31 Fitess Modes Walk Fitess ad Jog Fitess with the Fitess modes The Fitess modes moitor your heart rate ad take ito accout your maximum heart rate ad restig heart rate to automatically program a optimal workout for you, chagig the music to fit your coditio ad the itesity of the exercise. Before exercisig, make sure that you ve properly etered your birthday ad restig heart rate (page 71). Operatio 1 From the Top Meu, select the mode depedig o the type of exercise you ll be doig: Walk Fitess (walkig) or Jog Fitess (joggig). 2 Make sure the pulse sesor is properly attached (page 20). Whe it is properly attached, the LED will start flashig i time with your heart rate. 3 From the Walk Fitess or Jog Fitess meu, select Start, the start your exercise with the tempo of the sog that plays. You ca set the goal settig (targets for your exercise) ad/or select a specific music playlist for the sessio. If you wat to do so, select Settig here ad go to page 27 (Goal Settig ad Music Selectio). Oce you set the goal settig, it will be show i the Start meu the ext time you use the device, eablig you to cotiue with the same exercise settigs as before. WARNING I the Fitess modes, the device moitors your heart rate ad provides a sog at the optimum tempo. However, if you fid it too streuous to match your pace to the sog, do ot force yourself to keep pace. Lower the pace accordigly (page 44) or stop the exercise. If the pulse sesor is ot attached properly or accidetally slips off, a Measuremet Error! message appears. Reattach the pulse sesor properly ad cotiue your exercise sessio. Whe startig the exercise, a Warmig Up segmet of two miutes (for Walk Fitess) or three miutes (Jog Fitess) is iserted. You ca chage the pace durig Warmig Up maually if it seems too slow or too fast (page 44). For audio sog playback, the sog tempo which is aalyzed by the BODiBEAT Statio software may differ from the actual tempo depedig o the sog characteristics. I this case, you ca maually correct the tempo iformatio with the BODiBEAT Statio. For details, refer to the BODiBEAT Statio Ower s Maual. h Whe the Tempo Guide fuctio (page 62) is set to o, the guide souds if your walkig/joggig pace deviates from the tempo of a sog. Cotiue to ext page BF-11 Ower s Maual 31

32 Fitess Modes Walk Fitess ad Jog Fitess 4 While you re joggig or walkig, you ca chage the volume of the music ad select differet sogs. You ca also lock the pace or chage it to a differet tempo. (See Operatio Durig Exercise o page 42.) At the start of the warmig up ad coolig dow segmets, Warm Up ad Cool Dow appear respectively i the display ad remai for about two secods, followed by the ormal exercise displays. 5 Whe you press the / (Up/Dow) buttos simultaeously after pressig the [MENU/BACK] butto oce, the coolig dow segmet begis a slower sog plays back to help you slow dow your pace. After about three miutes passes ad the coolig dow segmet reaches its ed, music playback stops ad the sessio eds. A log showig detailed iformatio o your sessio automatically appears. You ca also start coolig dow by holdig both / (Up/Dow) buttos together. Pressig both the / (Up/Dow) buttos agai after pressig the [MENU/ BACK] butto durig the coolig dow eds the sessio immediately ad calls up the log display. If a goal is set i advace, before the set target has bee reached, the coolig dow segmet begis automatically. After about three miutes passes ad the coolig dow segmet reaches its ed, music playback stops ad the log display appears. Whe the Learig Fuctio (page 74) is set to o, a cofirmatio message will appear before the log display appears ad prompts you to update the maximum heart rate ad tempo. The idicatios ad operatios for the sessio log displays i the Fitess modes are the same as i the Free Workout mode. (See page 29.) BF-11 Ower s Maual 32

33 Fitess Modes Walk Fitess ad Jog Fitess FYI What is Effective Aerobic Exercise? Aerobic exercise, such as walkig ad joggig, builds up your cardiopulmoary fuctios ad icreases your stamia. Sice stamia is a good measure of physical age, regular ad cotiuous aerobic exercise ca make your body more youthful. Aerobic exercise is also very effective for losig weight. Oxyge brought ito body breaks dow ad burs off fat. Moreover, as your exercisig builds muscle mass ad icreases basal metabolism, your whole body ad costitutio loses more ad more fat. To achieve the maximum beefits of aerobic exercise, you should avoid merely joggig i ay haphazard fashio, but be careful to set appropriate exercise itesity levels (i.e., the pace for walkig/joggig) ad exercise legths. Exercise itesity ad heart rate As you exercise, your heart rate rises. Sice itese exercise icreases your heart rate more sigificatly tha light exercise, heart rate is a reliable idicator for exercise itesity. To achieve the desired effect of your exercise, it is importat that you determie the target heart rate i advace ad try to brig your heart rate up to this target durig exercise. How ca you determie the proper target heart rate? There are various methods for calculatig heart rate, but the BF-11 adopts a method usig %HRR (percetage of heart rate reserve). The %HRR figure assumes your restig heart rate as 0% ad your maximum heart rate (heart rate durig your most itese exercise) as 100%. For walkig, a %HRR figure of 55 75% is optimal for aerobic exercise. For joggig, 65 75% is optimal. For the specific formula used to calculate your optimum target heart rate, see page 38. The BF-11 calculates your heart rate accordig to the blood flow at your ear lobe detected by the icluded pulse sesor. Usig the Fitess modes, you ca maitai the optimal heart rate durig exercise without the eed to be cotiually coscious of your heart rate, simply by eterig your restig heart rate ad maximum heart rate figures i advace. Whe your heart rate dips below the optimal level, faster sogs are played to aturally prompt you to icrease your pace; likewise, whe your heart rate exceeds the optimal level, slower sogs are played to prompt you to decrease your pace. Thaks to this feature, you simply match your walkig/joggig pace to the tempo of the music, ad your optimal heart rate is maitaied (refer to the graph below). You ca also easily check whether your heart rate is optimal or ot from the LED. Whe it is optimal (%HRR is 55 75%), it flashes i gree. Whe lower tha optimal, it flashes i blue. Whe higher tha optimal, it flashes i red. Cotiue to ext page BF-11 Ower s Maual 33

34 Fitess Modes Walk Fitess ad Jog Fitess %HRR Whe your heart rate exceeds the optimal level, slower sogs are played 75% 55% Warmig up Whe your heart rate dips below the optimal level, faster sogs are played Heart rate Exercise legth Coolig dow Exercise legth For best results, oe exercise sessio should be at least fiftee miutes. Twety miutes or more is recommeded, because as log as you exercise, the proportio of fat-burig icreases ad remais high. Whe you are walkig, more time is required for this tha whe joggig roughly miutes because your heart rate icreases more slowly tha whe joggig. Warmig up ad coolig dow Warmig up ad coolig dow is ecessary ot oly for effective exercise but also for protectio from ijury ad proper recovery from fatigue. Geerally, bedig ad stretchig, as well as miimum-stress exercises are good for warmig up ad coolig dow. The Fitess modes of the BF-11 actually iclude warmig up ad coolig dow segmets to guide you aturally ito lighter exercisig. At the begiig of the exercise ad at the ed of the exercise, slower sogs are automatically played back. Simply match your pace to the music playig, ad you ca warm up ad cool dow appropriately. For safe exercise Pay careful attetio to the eviromet aroud you to avoid accidets. Exercise i locatios of light or miimal traffic, such as a park or a joggig path. Exercise i broad daylight if possible. at dusk or after the su goes dow or worse yet, at ight you may ot be able to properly see dagerous obstacles, ad other people or drivers may ot be able to see you. Whe joggig, pay more attetio to your eviromet tha whe walkig. The faster you are movig, the greater the dager. Supervised by: Seshi Fukashiro, Professor, Uiversity of Tokyo (Sport Scieces ad Sport Biomechaics) BF-11 Ower s Maual 34

35 Accordig to a Traiig Program Traiig Mode Accordig to a Traiig Program Traiig Mode I the Traiig mode, you ca create more detailed structured exercise sessios ad make custom programs to fit your idividual exercise eeds. Preset Traiig programs are also available for certai exercise situatios or goals. You ca use these as a startig poit. (You may wat to ispect these programs withi the icluded software, to more easily view the cotets ad the targets over the programmed exercise). Each program i the Traiig mode cotais several segmets, each lastig for a specific amout of time or for a specific distace. Each segmet also has a differet target. This ca be a certai itesity of exercise (as measured by heart rate reserve), a specific music tempo, a specific heart rate, or a specific pace (as measured by miutes: secods per mile). Simply put, a Traiig program divides a exercise sessio ito multiple parts, each programmed exactly to suit your exercise eeds or fit a specific athletic traiig applicatio. You ca create your ow Traiig programs, ad the icluded software gives you the tools to most easily ad ituitively do this. Creatig your ow custom Traiig programs gives you eormous flexibility ad cotrol over your exercise sessios. Whe used correctly, it s almost like havig a professioal athletic coach by your side, tellig you ot oly whe to speed up ad whe to slow dow, but exactly how much you should speed up or slow dow all the while playig your favorite music to keep you o program. To call up the Traiig mode: Select Traiig from the Top Meu. with preset programs The BF-11 comes with specially programmed preset Traiig programs built ito the uit. These are desiged for a variety of specific exercise situatios or goals. h The BF-11 also lets you create your ow Traiig programs (see page 37), ad you ca use the preset programs here as startig poits or templates i makig your ow (see page 39). BF-11 Ower s Maual 35