PM2 Heart Rate Manual
Contents
1. Lom SD RES 4n A mA LL concept 2 March 2002 ROWING gt MORRISVILLE VERMONT USA EMAIL ROWING CONCEPT2 COM WEB WWW CONCEPT2 COM 2002 Concept2 Inc OVERVIEW PMZ OPERATION Your Concept2 Indoor Rower is equipped with a PM2 the second generation of our electronic Performance Monitor We have designed the 2 to be as friendly as possible while making several powerful functions available to you There are three levels of operation LEVEL I LEVEL Il LEVEL 111 Automatic operation Like the original PM the PM2 has an automatic mode which will monitor your workout without requiring you to use any buttons at all You will also find it very easy to use the DISPLAY button to change the output units displayed See page 2 Preset Workouts and Recall To introduce more variety into your exercise program you can can set up four different kinds of workouts on the PM2 preset time duration preset distance timed intervals and distance intervals After you have finished a workout you can use RECALL to view your perfor mance All Level Il functions have labeled buttons See page 3 Extra Functions Advanced users can take advantage of these extra functions two odometers resettable and non resettable splits to be measured and displayed during your workout at an interval of your choice drag factor display and PM2 self test Extra functions are activated using button2. row AVE 500M AVE 500M 2 e H LLI o SET DIGITS gum Y SET DIGITS SET DIGITS REST TIME REST TIME In examples 3 amp 4 The interval number will be displayed in the upper right corner during the rest interval z 5 wp X em lucens 1500 M INT 1500 M REST TIME AVE 500M AVE 500M You are now ready to row You may change display now during or after your workout C USING RECALL After you have finished a workout you can use RECALL to view your performance during each split or interval of your workout The first press of the RECALL button displays the end of workout information for your workout Each successive press of the RECALL button shows the next earlier split or interval until either the last split has been displayed or there is no more memory avail able maximum storage is 20 splits or intervals The word SPLIT will appear on the screen to indicate that you are viewing split information as opposed to end of workout information Default splits are two minutes for timed workouts and 500 meters for distance workouts See next section to set custom splits NOTE Your workout results will remain in the PM2 memory until another workout is started even if the PM2 is turned off Tips e The gt button works the same as RECALL It shows the next earlier split or interval e The button shows the next later split or interval e The D
3. Belt Transmitter dry after each use Do not store in a non breathable or plastic bag where moisture may become trapped Store in a warm dry place Do not expose your HRM to direct sunlight extreme heat above 50 Celsius 122 Fahrenheit or extreme cold below 10 Celsius 14 Fahrenheit Do not bend or stretch the electrode strips on your Belt Transmitter especially when storing magnetic signals the heart rate readings may elevate to abnormal levels Common sources of electromag netic signals are televisions computers cars TV antennas high voltage power lines and motor driven exercise equipment 7 Signals from more than one Belt Transmitter within the transmission range 1 meter 3 feet may also cause incorrect readings Check your surroundings and move away from the source of interference if possible NOTE Two Indoor Rowers with Heart Rate hardware must be at least four feet 1 22 meters apart to avoid interference If further troubleshooting assistance is needed call Concept2 at 1 800 245 5676 MONITORING HEART RATE TO DETERMINE TRAINING INTENSITY Medical authorities use the term target zone to describe the amount of physical activity which is enough to achieve fitness but not too much to exceed safe limits This target zone is the level of activity which produces a heart rate of from 70 85 of the maximum attainable heart rate during all out effort A rough formula for estimating your maximum heart
4. ISPLAY button can be used during split recall to view splits in various units e Pressing REST during split recall shows splits in cumulative mode This is indicated to the user by CU in the center display field Press REST again to exit CU mode e HEART RATE box shows your heart rate at the end of that interval or split e SPM box shows your average strokes per minute for the interval or split RECALL DISPLAY CHART of Workout Splits Taken Recall Display automatic every two minutes count up mode or custom split interval if set preset timed every two minutes workout or custom split interval if set preset distance every 500 meters workout or custom split interval if set preset timed at end of each time interval intervals emo duerens Z eu M INT preset distance at end of each distance interval intervals LEVEL i EXTRA FUNCTIONS FOR ADVANCED USERS All of the PM2 buttons except the ON OFF button have extra functions which are activated when you press and hold down the READY button These special functions include Two Odometers one is resettable trip odometer and one is not resettable e Split Intervals you can set the PM2 to measure splits at intervals which you set Each split will be saved for recall after you finish and can be displayed for six seconds while you row Drag Factor you can set the 2 to display the drag factor which it calculates during t
5. ayed v Splits On Off EE DISPLAY ON OFF DISPLAY TIS READY a DISPLAY down VB TIME METERS REST Sate TEST Oh NE n to have splits displayed during your workout Repeating this button READY M sequence will turn off the split RECALL SET DIGITS READY V Ta press display during your workout When the PM2 powers up splits are off by default CAL gt V gt A OK to perform a self test including all segments test Press ON OFF to end A the test TWO ODOMETERS Not Resettable READY SET DIGITS down ness Aa to display cumulative distance rowed This odometer is not resettable Distance is in kilometers and is only displayed when READY and gt are being pressed Resettable Sid DIGITS to resettable record of distance rowed At 99 999 it rolls over to 00 000 Press RECALL to reset to O Press READY or ON OFF to get out of this function This equipment has been tested and found to comply with the limits for a Class B digital device pursuant to Part 15 of the FCC rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy and if not installed and used in accordance with the instructions may cause harmful interference to radio communications However there is no guarantee that interference will not occur in a particular installati
6. combi nations which are described on page 6 OG 2 I F ic 3 Tic ETEA AFAT USING THE PERFORMANGE MONITOR PM2 LEVEL I AUTOMATIC OPERATION A GETTING STARTED All you need to do is get on and row The PM2 will automatically come on and begin to display information about your performance Here is what the displays are showing Your ELAPSED TIME how long you have been rowing Your TOTAL OR CUMULATIVE OUTPUT since you started rowing This is displayed in a choice of 4 units AVERAGE PACE what your average pace per 500 meters has been since you started METERS the number of meters you have rowed since you started CALORIES the approximate number of calories you have burned since you started WATTS your average power output in watts since you started B DISPLAY OPTIONS Now try pressing the DISPLAY button Each time you press It the display changes cycling through the choices shown at right e You can choose any of these displays to watch while you row e You can change the display any time during your workout A WORD ABOUT CALORIES Due to the differences in body weight and Your STROKE RATE or cadence in Strokes If you have the OPTIONAL HEART RATE interface attached and are wearing a chest belt this display will show your heart rate in beats per minute For Heart Rate Interface installation s
7. ctro Inc or a Polar Electro Inc authorized service center here is a charge to cover the return shipping and handling charge of warranty repairs this Is not a repair charge Additional shipping charges are required for warranty repairs returned to destina tions outside the United States Ship postage prepaid to Polar Electro Inc 3 0 Crossways Park Drive Woodbury NY 11797 2050 U S Toll Free 1 800 227 1314 Canadian Toll Free 1 888 918 5043 All HRM s are returned to the owner by regular UPS Polar Electro Inc will not ship to post office boxes Priority shipping requests require additional fees LIMITED ONE YEAR WARRANTY Non commercial Applications Polar Electro Inc warrants to the original consumer that the product will be free from defect in material or workmanship from the period of date of purchase indicated below e One piece inclusive of battery waterproof Transmitter Belt PE40 2 years or 2500 hrs e Plug in Receiver Commercial Applications Polar warrants to the original consumer that the products will be free from defect in material or workmanship for 90 days from the date of purchase
8. e monitors guide you through your workout giving you continuous ECG accurate heart rate readings TARGET ZONE EXERCISE PATTERN 40 year old person oa ee 155 heessgsuazsSRPEGRSCCOSS E amare enna mem ome ce ames TARGET ZONE 130 120 100 55 maximum Heart rate in beats per minute Resting Warm Up Target Zone Exercise Cool 5 10 min i 20 30 min Down Start Exercise Begin each workout slowly and give your body a chance to warm up at least five minutes below your target zone Gradually increase the intensity of your exercise until you are in your target zone Remain in your target zone for 20 to 30 minutes Gradually reduce the intensity of your exercise and let your heart rate fall below your target zone with a five minute cool down period DISCLAIMER The material in this manual is for information purposes only The product it describes is subject to change without notice Neither Polar Electro Inc or Polar Electro Oy makes any representations or warranties with respect to this manual or except as stated in the warranty with respect to the product described herein In no event shall either Polar Electro Inc or Polar Electro Oy be liable for any damages direct or incidental consequential or special arising out of or related to the use of this manual or the products described herein Copyright O 1997 Polar Electro Inc The charts and information in this section have been reprinted with perm
9. ee pages 7 8 For more information see pages 7 10 To order your Heart Rate Interface call Concept2 toll free at 1 800 245 5676 4 per Minute SPM updated every stroke Aim for somewhere between 20 and 30 spm Your OUTPUT FOR EACH STROKE 4 how hard you pulled on the last stroke This is displayed in a choice of three units PACE 500 METERS how long it would take you to row 500 meters if you kept rowing at that same pace The smaller the number the faster you are going CALORIES HOUR the rate at which you were burning calories during the last stroke It displays the approximate number of calories you would burn in an hour if you kept rowing at that pace The larger the number the faster you are going VVATTS the power you exerted during the last stroke in watts The larger the number the faster you are going Pace amp Meters DISPLAY 500 m WATT CAL DISPLAY DISPLAY OPTIONS DISPLAY 500 m WATT CAL DISPLAY efficiency calories on the PM2 are only an approximation of calories burned by the person Calories 500 m 500 m rowing The formula used in the PM2 is as Om aD gt 4 gt follows WATT LE V CAL CAL Calories Ax ave watts 1 1639 300 cal hour x time rowed in hours This formula assumes a person of 175 pounds 80 kg and a base rate of 300 cal hour to move your body through
10. he rundown of the flywheel e PM2 Display Test BUTTON SEQUENCES amp DESCRIPTIONS OF EXTRA FUNCTIONS SPLITS Custom Splits time Hold READY to set a time interval for split measurement Use the SET DIGITS buttons to set the split time Then press READY when done Note your custom split interval will not be retained through a power down Default value is two minutes then TIME press Custom Splits distance READY o then mm to set a distance interval for split measurement Use the SET DIGITS buttons to set the split distance Then press READY when done Note your custom split interval will not be retained through a power down Default value is 500 meters METERS DRAG FACTOR Hold READY o 9 prm to have a drag factor m in the lower right display window Repeating this button sequence will turn off the drag factor display The drag factor is most helpful if you row on Concept2 Indoor Rowers in different locations and want to be sure the resistance setting is the same Check the drag factor on your home machine and then adjust the damper on the away machine until you get the same drag factor Typical range for drag factor on the Indoor Rower is 103 damper setting 1 223 damper setting 10 When PM2 powers up or resets the drag factor display will be off by default Note When a heart rate monitor is being worn HR will override the drag factor and will always be displ
11. ission from Polar Electro Inc CARE AND MAINTENANCE NOTE Any service done by a party other than Polar Electro Inc or a Polar authorized service center during the warranty period voids the warranty The Belt Transmitter consists of an elastic chest belt and integral molded transmitter with electrodes which automatically activates when properly wetted and secured around your chest The transmitter will shut off automatically when removed however sweat and moisture can keep the Belt Transmitter activated so It Is important to wipe it dry after each use Clean the Belt Transmitter with mild soap and water regularly to remove any perspiration residue Do not use abrasives or chemicals such as steel wool or alcohol in cleaning as they can cause permanent damage to the electrodes Belt Transmitter Battery The estimated battery life is 2500 hours of use When your Belt Transmitter Battery is depleted contact Polar Electro Inc or a Polar Electro Inc authorized service center to obtain a replacement SERVICE Carefully pack your Receiver and Belt Transmitter in a shipping carton so that it is protected from shipping damage Include a proof of purchase a receipt or photocopy Include a single sheet of paper stating why your HRM Is being returned for repair Print your name address and daytime telephone number During the warranty period the product will be re paired or replaced at Polar s option without charge by Polar Ele
12. on If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the equipment into an outlet on a circuit different from that to which the receiver is connected Consult the dealer or an experienced radio TV technician for help THE OPTIONAL PMZ HEART RATE INTERFACE Installing on Model B PN 1761 If signal is not picked up place the receiver on the floor under the middle of the monorall DW _ Ww o m THE OPTIONAL PMZ HEART RATE INTERFACE Installing on Model C PN 1761 2153 CM b For machines 6 built before 7 1 95 Route wire through framelock 7 Note for storage Before you disconnect monorail from front end remove receiver from VELCRO patch and remove cable from framelock area A Routing for machines built before Oct 1 1997 B Routing for machines built after Oct 1 1997 How WEAR YOUR POLAR OR POLAR COMPATIBLE HEART RATE MONITOR 1 WET THE ELECTRODES Wet the electrodes the two grooved rectangular areas on the underside of the Belt Transmitter thoroughly with water or saliva 2 SECURE THE BELT TRANSMITTER Center the Belt Transmitter flat again
13. rate is to subtract your age from 220 Put in simple terms your own heart rate can be used as a speedometer that tells you how much exercise your body needs for optimal physical fitness The following Target Range Chart provided by Polar Electro Inc is based on averages and can only be used as a guideline For more accurate information consult your doctor Before beginning any type of exercise program consult your doctor if you are over 35 years of age have not been following a regular exercise program smoke have high blood pressure or high cholesterol or use a pacemaker Heart rate in beats per minute 20 25 30 35 40 45 50 55 60 65 Age TARGET RANGE CHART When you begin your exercise program try to stay at the lower end of your target zone As your fitness level Improves vary your exercise duration and intensity Choose your target zone according to your personal fitness goals If your goal is weight management high intensity hard exercise is not necessary to burn fat effectively See the WEIGHT MANAGEMENT ZONE Exercising in the INCREASED PERFORMANCE ZONE Above 85 of your maximum heart rate is only neces sary for competitive athletes EXERCISE DURATION AND FREQUENCY Fitness experts advise that workouts should last ap proximately 30 to 40 minutes and be done at least three times a week Your workouts should be spread through out the week to let your body recover properly Polar heart rat
14. setting up your workout and are ready to row AVE 500M DISPLAY You can press this button at any time before during or after your workout to change your choice of display units These choices include average pace e projected meters or time e elapsed meters or time e watts amp calories time or distance for workouts Projected Finish Display When you are rowing one of these pre set workouts you will have an additional display option in the lower left field Projected Finish Time or Distance If you are rowing a preset distance this display will show your projected finish time if you keep up your present pace If you are rowing a preset time this display will show your projected finish distance if you keep up your present pace To see Projected Finish simply press the DISPLAY button to cycle through the options until the word PROJ is displayed above the time or distance B SAMPLE WORKOUTS The sample workouts on these two pages are designed to help you become familiar with this capability of your PM2 We encourage you to set them up on your own PM2 as you read through the Instructions They are also good workouts to try once you have learned proper rowing technique and built up your time rowing on the Indoor Rower Example 4 DISTANCE INTERVALS 5 x 500 meters with 2 minutes rest TIME INTERVALS 10 x 1 minute hard Example 3 1 minute easy PRESET DISTANCE Example 2 5000 meter
15. st your skin as high under the Pectoral Muscles breasts as is comfortable The Belt Transmitter should fit snugly and comfortably and allow for normal breathing 3 ROW Your heart rate will be displayed in the lower right display in all PM2 display modes NOTE It sometimes takes a few minutes of exercise to achieve a consistent Heart Rate signal Head heart rate here TROUBLESHOOTING What if the heart rate reading is erratic or totally absent NOTE Occasionally the Heart Rate Monitor will pick up bad data for a number of reasons When the PM2 recognizes bad data the display will go blank rather than show the bad data It will take five seconds or longer to re establish and display accurate readings 1 Repeat the electrode wetting procedure as described above The electrodes must be wet to pick up accurate heart rate readings 2 Make sure the transmitter is centered with electrodes flat against your skin as high under the pectoral muscles as is comfortable 3 Wash your belt transmitter with mild soap and water if you have not been doing so regularly 4 Make sure your Receiver is within the proper range to receive transmission 1 meter 3 feet from your chest belt 5 Check the connection on the back of the PM2 where the receiver cable plugs in Check the connection between the cable and the receiver 6 If you are exercising within range of strong electro Precautions e Thoroughly wipe your Polar
16. the rowing motion at 30 strokes minute LEVEL il PRESET WORKOUTS amp RECALL A SETTING UP WORKOUTS Example 1 PRESET TIME It is easy to set up a variety of workouts on your PM2 Specifically you can set up A ES TES PO e A single work session of preset time duration e A timed interval workout alternating work time and rest time ON OFF e single work session of preset distance e A distance interval workout alternating work distance and rest time All of these types of workouts can be set up using these buttons METERS Press ON OFF Press this button to turn the PM2 on or off The PM2 will come on automatically when you start to row and will turn itself off after four minutes of inactivity RECALL After you have finished a workout you can use RECALL to view your performance TIME Press this button to set the time duration of a work piece piece or distance orworkintervals intervals v v this button to set the distance dur ation of a work ON OFF We TIME METERS RECALL SET DIGITS gt E V A SET DIGITS Press this button to move right to the next digit when setting time or distance for workouts Press this button 4 to increase the value of the blinking digit when setting REST Press this button to set the rest time for an interval workout v DISPLAY REST 1500 m WATT READY 4 CAL A READY Press this button when you have finished
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