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User manual for M21/22, M51/52 in English

1. CHHCAL Fee 4 nad sc STOP POLAR MS2 POLAR M51 POLAR M22 POLAR M21 HEART RATE MONITOR USER S MANUAL Getting going Buttons and their funetions EE E TE 8 Modes and their functions Settings User information settings Setting user 1 or 2 Setting welght srei Setting height Setting age Setting sex Setting activity level Measurement options settings cecceeeeeeeeeeeeeeeteeeeeeeeee 14 OwnZone on off Setting heart rate limits manually OwnCal calorie counter on off Polar Fitness Test on off WV ALCISCUUINGS zordea eead EErEE REEE Setting the 12 24 h time mode Setting the alarm Setting the time of day Setting the date Start the heart rate measurement How to determine your OwnZone OwnZone methods How to use previously determined OwnZone Functions during heart rate measurement See your heart rate Illuminate the display Turn the sound signal on off Swap the user Start stop the stopwatch P Check exercise information Check your heart rate limits See your progress bullets during exercise Swap the heart rate limits Stop the heart rate measurement 0 34 Recalling training information ce 35 Exercise time Exercise time in the target Zone cecceseseeeeeeeteeeeeeteees 35 Target heart rate limits Average heart rate Calories expended during the exercise ceceeeeeee
2. 2 Press START STOP OK to enter the training information recalling loop 3 Press A SCROLL UP or W SCROLL DOWN to recall the training information DATE The date of your last exercise session EXERCISE TIME EXE TIME The exercise time is the time which you have exercised with the stopwatch running EXERCISE ane IN THE TARGET ZONE IN ZONE The exercise time which you have spent within your OwnZone or your self defined target zone 36 TARGET HEART RATE LIMITS LIMITS You will see the target heart rate limits of your exercise AVERAGE HEART RATE AVERAGE Hr You will see the average heart rate of your exercise session CALORIES EXPENDED DURING THE EXERCISE KCAL FAT You will see how many kilocalories you have expended during the exercise and the fat percentage of the total energy expenditure TOTAL CALORIE COUNT Tot KEAL The total calorie counter is a function which memorizes information for more than one exercise session You will have a count for cumulative calories expended during several exercise sessions This function allows you to follow the calorie count as a gauge of effective exercise e g during one week You can subtract the total calorie amount The kilocalories are subtracted by 10 kcal decrement 1 Start with the display showing Tot KCAL 2 Press START STOP OK to enter the Tot KCAL mode The amount of total kilocalories starts flashing 3 You can now subtract the calorie
3. Press SCROLL UP or W SCROLL DOWN to select 12h or 24h mode Press START STOP OK to lock your selection If you chose 12h time mode TIME AM or TIME PM is displayed Press SCROLL UP or W SCROLL DOWN to select AM or PM Press START STOP OK to lock your selection The hours start to flash Press SCROLL UP or W SCROLL DOWN to adjust the desired hour Press START STOP OK to lock your selection The minutes start to flash Press SCROLL UP or W SCROLL DOWN to adjust the desired minutes The seconds go to zero Press START STOP OK to lock your selection The seconds start running Choose from the following two alternatives to continue 1 To set the date continue in chapter Setting the date 2 To return to the Time of Day display press and hold START STOP OK SETTING THE DATE In the Time of Day display press A SCROLL UP or Y SCROLL DOWN until OPTIONS is displayed Press START STOP OK to enter the Options mode USER SET is displayed Press SCROLL UP or W SCROLL DOWN until WATCH SET is displayed Press START STOP OK to start the watch settings ALARM is displayed ON or OFF is flashing Press START STOP OK until MONTH or DAY is displayed 22 MONTH or DAY is displayed The first digits start to flash The date is displayed differently depending on which time mode 12h or 24h has been chosen 12h time mode 24h time mode MONTH DAY YEAR DAY MONTH YEAR 6 Press SCRO
4. L only after 10 minutes from starting specification you have not raised your heart rate sufficiently rapidly Raise your heart rate more quickly during the OwnZone determination 6 If you have always used walking and running to determine your OwnZone walking uphill cycling or using an ergometer may work better for you 7 Stress or heavy mental loading may reduce your heart rate variability so that the needed point where the heart rate variability vanishes cannot be measured Relax for 5 10 minutes before exercising by sitting down and decreasing your heart rate 49 50 8 For a small percentage of people the heart rate variability will not totally disappear with increasing workload In this case the age predicted limits are the best estimation for the exercising zone THE OWNZONE LIMITS BASED ON HEART RATE VARIABILITY OZ V VARY CONSIDERABLY Heart rate variability reacts sensitively to all changes taking place in the body and environment The OZ V heart rate limits are affected by amongst others your daily state of fitness the time of OwnZone determination the type of exercise and state of mind The lower limit of the OZ V heart rate limits can change for the same person by as much as 30 beats However it is important that the feeling of exercise carried out in the OwnZone is light or moderate For example if you raise your heart rate too rapidly after the first stage you may get too high OwnZone heart rate limits If
5. and lower target zone limits Can be defined automatically by Polar Heart Rate Monitor or manually by yourself TIME Indicates the time of day in the watch settings Time of day mode Display showing time of day Tot KCAL Cumulative total calorie expenditure of your exercise Tot TIME Cumulative total exercise time of your exercise sessions USER SET Indicates the setting loop for your personal information Polar Heart Rate Monitor is designed to indicate the level of physiological strain and intensity in sports and exercise No other use is intended or implied Heart rate is displayed as number of heart beats per minute bpm POLAR TRANSMITTER Battery type Battery life Operating temperature Waterproof ELASTIC STRAP Buckle material Fabric material WRIST RECEIVER Battery type Battery life Operating temperature Water resistance Accuracy of formula for age based OwnZone heart rate limits OZ A Accuracy of heart rate measurement Built in Lithium Cell Average 2500 hours of use 14 F to 122 F 10 C to 50 C Polyurethane Nylon polyester and natural rubber including a small amount of latex CR 2032 Average 1 year 2h day 7 days week 14 F to 122 F 10 C to 50 C to 100 feet 30 meters 1bpm 1 or 1 bpm whichever larger definition applies to steady state conditions Back cover and wrist strap buckle material Stainless steel complying with EU D
6. gt Care and maintenance 3 Check that there are no sources of electromagnetic radiation in the close vicinity of the Polar wrist receiver such as TV sets mobile phones CRT monitors etc P Precautions 4 Have you had a cardiac event which may have altered your EKG waveform In this case consult your physician HEART SYMBOL FLASHES IRREGULARLY 1 Check that your Polar wrist receiver is inside the transmission range and not further that 3 feet 1 meter from the Polar transmitter you are wearing 2 Check that the elastic strap has not become loose during exercise 3 Make sure that the electrodes of the transmitter are moistened 4 Make sure that there is no other heart rate transmitter within the reception range 3 feet 1 meter P Precautions Crosstalk 5 Cardiac arrhythmia may cause irregular readings In this case consult your physician OTHER PERSON WITH HEART RATE MONITOR IS CAUSING INTERFERENCE Your training partner may have coincidentally activated exactly the same code as you In this case keep distance to your training partner or proceed as follows 1 Stop the stopwatch and heart rate measurement 2 Take the transmitter off your chest for 10 seconds 3 Put the transmitter back and start the heart rate measurement again 51 HEART RATE READING BECOMES ERRATIC OR EXTREMELY HIGH You may have come within range of strong electromagnetic signals which cause erratic readings on the wrist receiver display
7. is displayed 4 Press START STOP OK to enter the setting loop OWNCAL is displayed ON or OFF is flashing 5 Press A SCROLL UP or W SCROLL DOWN to select whether you want the calorie expenditure count to be ON or OFF 6 Press START STOP OK to lock your selection 17 Choose from the following two alternatives to continue 1 To continue settings press SCROLL UP 2 To return to the Time of Day display press A SCROLL UP or W SCROLL DOWN until you come to the Time of Day display or simply press and hold START STOP OK 18 The OwnCal calorie calculation starts when your heart rate reaches 100 bpm The higher the heart rate the faster the energy expenditure accumulation Energy expenditure depends on body weight the heavier the weight the higher the energy expenditure Men s calorie expenditure is more intense than women s at the same heart rate The energy expenditure measurement with Polar Heart Rate Monitor is most accurate in continuous activities such as walking cycling and jogging Polar Heart Rate Monitor shows the energy expenditure in kilocalories kcal 1 kilocalorie kcal or Calorie 1000 calories cal When you expend calories your body actually uses fat and carbohydrates as energy resources The amount of fat from the total calorie expenditure varies between 10 60 The rest 40 90 is mostly carbohydrates The lower the heart rate the bigger the fat percentage is of the total energy
8. the OwnZone limits seem to be too high we recommend that the OwnZone determination is done again SOME OTHER PERSON USES MY POLAR M21 OR POLAR M22 HEART RATE MONITOR Polar Heart Rate Monitor determines the OwnZone heart rate limits on the basis of heart rate and age If someone else uses your Polar M21 or Polar M22 it is necessary to zero the OZ L heart rate limits which are in the memory Reset the age in the USER mode Even though the user is the same age as you the age must still be reset in order that the OZ L heart rate limits are zeroed If this is not done the Polar M21 or Polar M22 may give the following user OwnZone heart rate limits based on your heart rate variability which is stored in the memory of the equipment Note that changing the user also affects the calculation of the total calorie expenditure Tot KCAL and cumulative exercise time Tot TIME If these readings are not zeroed when the user changes the Polar M21 or Polar M22 adds new exercise periods into its memory even thought the user information is changed Cumulative exercise information can not be returned after resetting In models M51 and M52 you can set two users preferences in the memory Select the correct user in the beginning of an exercise THERE IS NO HEART RATE READING 1 Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed 2 Check that you have kept the transmitter clean
9. 2 09150 GB 2258587 HK 306 1996 SG 9592117 7 US 5486818 FI 96380 US 5611346 EP 665947 DE 69414362 FI 68734 DE 3439238 GB 2149514 HK 812 1989 US 4625733 FI 100924 FI 100452 US 5840039 FI 4150 DE 20008882 3 FR 0006504 FI 4069 US 6272365 FR 9907823 GB 2339833 DE 29910633 FI 104463 US 6183422 FI 4157 DE 20008883 1 FR 0006778 WO 97 33512 GB 2326240 Other patents pending 57 e The material in this manual is for informational purposes only The products it describes are subject to change without prior notice due to the manufacturer s continuous development program e Polar Electro Oy Polar Electro Inc makes no representations or warranties with respect to this manual or with respect to the products described herein Polar Electro Oy Polar Electro Inc shall not be liable for any damages direct or incidental consequential or special arising out of or related to the use of this material or the products described herein Bullets in the display during exercise Button sound ON OFF Buttons and their functions Care and maintenance Check exercise information Check your heart rate limits Disclaimer Exercise reminder at full hours Fitness test settings Frequently asked questions Functions during heart rate measurement Getting going Glossary Illuminate the display Latest OwnIndex Modes and their functions OwnCal calorie consumption OwnCal calorie counter ON OFF OwnlIndex OwnZone Ow
10. CROLL UP once OWNZONE OFF is displayed 4 Press START STOP OK to enter the setting loop OWNZONE is displayed OFF is flashing 5 Press START STOP OK to lock OwnZone OFF 16 LIMITS is displayed The upper limit is flashing 6 Press SCROLL UP or W SCROLL DOWN to adjust the value The digits run faster if you press and hold the A SCROLL UP or W SCROLL DOWN button Release the button at the desired value 7 Press START STOP OK to lock your selection The lower limit reading starts to flash 8 Press A SCROLL UP or W SCROLL DOWN to adjust the correct value 9 Press START STOP OK to lock your selection OWNZONE OFF is displayed l The highest possible value for the upper limit is 240 and the lowest possible value for the lower limit is 30 The lower limit cannot be set above the upper limit Choose from the following two alternatives to continue 1 To continue setting the OwnCal function ON or OFF press A SCROLL UP 2 To return to the Time of Day display press SCROLL UP or W SCROLL DOWN until you come to the Time of Day display or simply press and hold START STOP OK TURNING THE OWNCAL CALORIE COUNTER ON OFF Begin with the display showing the time of day 1 Press SCROLL UP or W SCROLL DOWN until OPTIONS is displayed 2 Press START STOP OK to enter the setting loop USER SET is displayed 3 Press SCROLL UP or W SCROLL DOWN until OWNCAL is displayed OWNCAL ON or OFF
11. Check your surroundings and move further away from the source of disturbance P Precautions THERE ARE NO REACTIONS TO ANY BUTTONS Reset the Polar Heart Rate Monitor Resetting clears watch settings which will return to the default settings User information and measurement options settings will be saved 1 Press the RESET button with a pen tip Display becomes full of digits 2 Press any of the four button once The Polar Heart Rate Monitor enters the Time of Day display If you don t press any button after reset within one minute the wrist receiver goes to the battery saving mode THE DISPLAY IS BLANK OR FADING The Polar Heart Rate Monitor is in battery saving mode when it leaves the factory Wake up by pressing the START STOP OK button twice The Polar Heart Rate Monitor enters the Time of Day display Usually the first sign of a discharged battery is fading of the digits when using the backlight Have the batteries checked gt Customer Care Charter THE BATTERY OF THE WRIST RECEIVER MUST BE REPLACED We recommend having all service done by an authorized Polar Service Center This is especially necessary to ensure the warranty remains valid and is not affected by incorrect repair procedures done by an unauthorized agent Polar Service will test your wrist receiver for water resistance after battery replacement and make a full periodic check of the complete Polar Heart Rate Monitor gt Care and 52 maintenance Bat
12. E Sv LV 8V EV OS vv poob g ebeJane y Lc 6L ECL SCE LEYE 62 97 LE 82 EENE Saker CEs 87 SZ OERLG CE 8Z VE OE GECE 8E EE OSE GIs EV 8E ez 81 91 02 81 cC 6L EC LC SCG LEYE 67 SZ 0 92 beza VC 1L OGG Lere Gesa LE 9Z CEBE VE 6C GE LE LE CE OL gt 8L gt 6L gt IZ gt COA vz gt Saa gaa Leiz lara 4 ad vz gt saa cae 8z gt 6c gt Le gt hs S9509 6SESS vs 0S 6t Sy vr 0v GESE VE OE 6 SZ vc 0C N3INOM S9 09 6S SS vS 0S 6v Sv vv 0Vv 6 SE VE OE 6 S7 vc 07 NIN 400d z 400d Aja p s134 aby SASSV1 D SSANLIA was 2max measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 The classification is based on literature review of 62 studies where VO 43 44 Your Polar Heart Rate Monitor is a high tech instrument of superior design and workmanship and should be treated with care The suggestions below will help you fulfill the warranty obligations and enjoy this product for many years to come TAKING CARE HEART RATE OF YOUR POLAR MONITOR e Wash the transmitter regularly after use with a mild soap and water solution Dry it carefully after washing e Never store the transmitter wet Sweat and moisture can keep its electrodes wet and
13. ED OWNZONE Every time you start the stopwatch and have the OwnZone option on the Polar Heart Rate Monitor starts finding your OwnZone You can determine your OwnZone for every exercise session separately At least it should always be performed when changing exercise environment exercise mode or if you have abnormal feelings about your physiological state when starting the exercise However you can choose to exercise with the latest OwnZone limits in case you are not willing to start the process of redefining your OwnZone 1 Start the heart rate measurement and stopwatch as usual OZ os cee se me appears on the display 2 Press START STOP OK Polar Heart Rate Monitor starts using your latest determined OwnZone OZ L and the values for your previously determined OwnZone appear momentarily on the illuminated display In case there is no previously determined OwnZone in memory Polar Heart Rate Monitor starts using your age predicted exercising limits OZ A and your age predicted heart rate limits appear on the illuminated display MEASURE EXERCISE TIME gt IN ZONE OWNCAL I SEE YOUR HEART RATE You can see your heart rate in beats per minute A flashing heart symbol indicates an ongoing heart rate measurement The inner heart symbol flashes at the pace of your heart The outline indicates that the heart rate reception is coded P If there is reading on the display there has not d been hea
14. LL UP or W SCROLL DOWN to adjust the desired value for the month day 7 Press START STOP OK to lock your selection DAY or MONTH is displayed The middle digits start to flash 8 Press A SCROLL UP or W SCROLL DOWN to adjust the desired value for the day month 9 Press START STOP OK to lock your selection YEAR is displayed The digits for the year start to flash 10 Press SCROLL UP or W SCROLL DOWN to adjust the desired value for the year 11 Press START STOP OK to lock your selection WATCH SET is displayed Choose from the following two alternatives to continue 1 Press START STOP OK to continue from the alarm setting 2 To return to the Time of Day display press A SCROLL UP or W SCROLL DOWN until you come to the Time of Day display or simply press and hold START STOP OK 23 24 1 Wear the transmitter and the wrist receiver as described in the chapter Getting going 2 To make sure that the code search will be successful e Keep the wrist receiver within 3 feet 1 metre of your transmitter e Check that you are not near to other people with heart rate monitors high voltage power lines televisions mobile phones cars exercise equipment etc 3 Begin with display showing time of day 4 Press START STOP OK Q MEASURE appears in the display The wrist receiver starts searching l AER for heart rate transmission for max ia I5 15 seconds j r f Heart rate measurement n I commences and t
15. Test and the date when it was carried out For more details about carrying out the Polar Fitness Test and interpreting the OwnIndex gt Ownlindex 37 38 OwnlIndex is a score which is comparable to VO max a commonly used descriptor of aerobic fitness Ownlndex is a result of the Polar Fitness Test which is an easy safe and quick way to estimate maximal aerobic power The OwnlIndex is based on heart rate heart rate variability at rest body structure and self assessed physical activity Cardiovascular or aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body The better the cardiovascular fitness the stronger and more efficient your heart is Having good cardiovascular fitness has many health benefits For example it decreases your risk of cardiovascular diseases stroke and high blood pressure If you want to improve your cardiovascular fitness it takes a minimum of 6 weeks of regular training to see a noticeable change Less fit individuals see progress even more rapidly and for more active individuals more time is needed Cardiovascular fitness is best improved by exercise types which use large muscle groups Such activities include e g walking jogging swimming rowing skating cross country skiing and cycling To be able to follow your fitness progress start with measuring your Ownlndex a couple of times during the first two weeks to get a reliable baseline value There
16. adjust your height 2 Press START STOP OK to lock your selection You have now set your height ld You can change the height unit between ft inch and 6 cm in watch settings 12h time mode gt ft inch 24h time mode gt cm Continue by setting your age or return to the Time of Day display by pressing and holding START STOP OK SETTING AGE If you are in the Time of Day display start from User information Press START STOP OK until AGE appears and the digits for years are flashing 1 Press SCROLL UP or W SCROLL DOWN to adjust your age 2 Press START STOP OK to lock your selection You have now set your age Continue by setting your sex or return to the Time of Day display by pressing and holding START STOP OK SETTING SEX If you are in the Time of Day display start from User information Press START STOP OK until SEX appears and FEMALE MALE is flashing 13 1 Press 4 SCROLL UP or W SCROLL DOWN to select the right sex 2 Press START STOP OK to lock your selection You have now set your sex SETTING ACTIVITY LEVEL In models M51 and M52 you need to set a suitable activity level for Polar Fitness Test gt Ownindex If you are in the Time of Day display start from User information Press START STOP OK until ACTIVITY appears and LOW MIDDLE HIGHITOP is flashing 1 Press SCROLL UP or W SCROLL DOWN to select the right activity level 2 Press START STOP OK to lock your selection You have now set all n
17. after repeat the test approximately once a month OwnIndex can be measured with Polar M51 and M52 Heart Rate Monitors Polar Fitness Test is targeted to healthy adults FITNESS TEST SETTINGS To be able to carry out the Polar Fitness Test you need to do the following settings Select your long term physical activity level Set the Fitness test mode on SET THE ACTIVITY LEVEL Begin with the display showing the time of day 1 Press A SCROLL UP or W SCROLL DOWN until you enter the Options mode Press START STOP OK to enter the setting loop USER SET is displayed Press START STOP OK to enter the user information loop Press START STOP OK until ACTIVITY appears ACTIVITY is displayed and LOW MIDDLE HIGHI TOP is flashing Press SCROLL UP or W SCROLL DOWN to select the right activity level Press START STOP OK to lock your selection USER SET is displayed To return to the Time of Day display press and hold START STOP OK Activity Level Assess your long term physical activity level Do not change your activity level description if your regular exercise habits have changed less than six months ago Low Exercise is not a regular part of your life You walk only for pleasure or occasionally exercise sufficiently to cause heavy breathing or perspiration Middle You participate regularly in recreational sports For example you run 5 miles 8 km a week or spend 30 60 minutes a wee
18. done gt Customer Care Charter for detailed instructions SERVICE Should your Polar Heart Rate Monitor need service see Customer Care Charter to contact an authorized Polar Service Center Water resistance cannot be guaranteed after unauthorized service 45 46 SIN MONITOR IN A WATER NVIRONMENT Your Polar Heart Rate Monitor is water resistant to 100 feet 30 meters To maintain the water resistance do not USING A POLAR HEART RATE T0 operate the buttons of the wrist receiver under water Heart rate measurement in a water environment is technically demanding for the following reasons e Pool water with a high chlorine content and seawater may be very conductive and the electrodes of Polar transmitter may get short circuited and EKG signals cannot be detected by the transmitter unit e Jumping into the water or strenuous muscle movement during competitive swimming may cause water resistance that shifts the transmitter on the body to a location where it is not possible to pick up EKG signal e The EKG signal strength varies depending on the individual s tissue composition and the percentage of people who have problems in heart rate measuring is considerably higher in a water environment than in other use POLAR HEART RATE MONITOR AND INTERFERENCE ELECTROMAGNETIC INTERFERENCE Disturbances may occur near high voltage power lines traffic lights overhead lines of electric railways electric bus lines or tram
19. ecessary user information USER SET is displayed Choose from the following two alternatives to continue 1 To set OwnZone function ON or OFF press A SCROLL UP 2 To return to the Time of Day display press SCROLL UP or W SCROLL DOWN until you come to the Time of Day display or simply press and hold START STOP OK 14 MEASUREMENT OPTIONS SETTING TURNING OWNZONE ON OFF Select whether you want to use the OwnZone option Alternatively you can set the target zone limits manually yourself If you choose to use OwnZone Polar Heart Rate Monitor asks your user information if you haven t set them earlier in the USER SET mode Begin with the display showing the time of day 1 Press SCROLL UP or W SCROLL DOWN until OPTIONS is displayed 2 Press START STOP OK to enter the setting loop USER SET is displayed 3 Press SCROLL UP once OWNZONE ON or OFF is displayed 4 Press START STOP OK to enter the setting loop OWNZONE is displayed ON or OFF is flashing 5 Press SCROLL UP or W SCROLL DOWN to select OwnZone ON or OFF ON You can determine your OwnZone each time you start exercising and use the OwnZone limits to guide your intensity level OFF The OwnZone function is off and you can set the target zone limits manually 6 Press START STOP OK to lock your selection In models M51 and M52 you select between three different OwnZones e OwnZone BASIC for allround exercising e OwnZone LOW f
20. ee 36 Total calorie count Total exercise time ROSE VIIOON ccs cccscaeeestscsaveceaetardesatiasctaisuanatesten teens OwnIndex Fitness test settings Carrying OUT the t st acc scccesssies cazcnaessacruoreciaccncracnssseanevesarctane 40 Fitness test result Care and maintenance TaKING CANE egare rearea EAE eTA ESERE E EE ri Batteries Service Prec utionS siio isinira tensia sa ieaiaia In a water environment Interference Minimizing possible risks in exercising with a heart rate monitor Frequently asked questions Polar glossary 0 c lt scssesssscecesscccieesseetnacenteccenanenencenas Technical specifications Limited Polar warranty Disclaimer ooo cc cicdi cis con acaseenescantavvnteae esenidanceseecandedelvncnivsss Congratulations on purchasing a Polar Heart Rate Monitor We are proud to assist you in achieving your personal fitness goals This guide will provide you with the basic information on how to exercise with your Polar Heart Rate Monitor and how to get the maximum benefit from its functions To ensure the continuous improvement of Polar products please complete and mail the enclosed Customer Registration Card within two weeks of the date of purchase joe ee POLAR VISUAL CUES TO READ THIS GUIDE ld Indicates important issues Please pay attention d Indicates a useful tip It is good to know these things 5 Indicates a tip to do things faster gt See also Text with col
21. ercise information will be stored in an exercise file only when the stopwatch is running You can pause the stopwatch by pressing START STOP OK Repressing it will restart the stopwatch and the above calculations To reset the stopwatch to zero 1 Stop the stopwatch 2 Press and hold W SCROLL DOWN CHECK EXERCISE INFORMATION When the stopwatch is running press SCROLL UP or Y SCROLL DOWN to see the following information during the exercise Time spent in target zone IN ZONE Calorie expenditure OWNCAL The calorie counting feature must be set on to be able to see the OWNCAL display CHECK YOUR HEART RATE LIMITS While exercising you don t have to press any button to check the heart rate limits you are using Just bring the wrist receiver up to your chest near the transmitter s Polar logo The current exercising zone values and backlight will be on for a few seconds EE YOUR PROGRESS BULLETS URING EXERCISE In models M21 and M22 a bullet appears for every 100 kcal energy expenditure In models M51 and M52 a bullet appears for every 10 minutes exercise in Target Zone SWAP THE HEART RATE LIMITS In models M51 and M52 you can swap heart rate limits during the exercise while the stopwatch is running and you have set OwnZone on You can select between OwnZone Basic OwnZone High OwnZone Low and manually set limits Press and hold A SCROLL UP or W SCROLL DOWN f If you swap heart rate limits durin
22. expenditure If you want to control weight by exercising it is recommended to aim at as big a fat percentage of total energy expenditure as possible Exercise at the lower limit of your OwnZone In models M51 and M52 exercise with OwnZone Low TURNING POLAR FITNESS TEST ON OFF In models M51 and M52 you have the Polar Fitness Test function Begin with the display showing the time of day 1 Press A SCROLL UP or W SCROLL DOWN until OPTIONS is displayed 2 Press START STOP OK to enter the setting loop USER SET is displayed 3 Press A SCROLL UP or W SCROLL DOWN until FIT TEST is displayed FIT TEST ON or OFF is displayed 4 Press START STOP OK to enter the setting loop FIT TEST is displayed ON or OFF is flashing 5 Press A SCROLL UP or W SCROLL DOWN to select whether you want the Polar Fitness Test to be ON or OFF 6 Press START STOP OK to lock your selection If you select Polar Fitness Test ON the Fitness test mode appears in the main mode loop The Polar Fitness Test is carried out in the Fitness test mode Choose from the following two alternatives to continue 1 To continue settings press A SCROLL UP 2 To return to the Time of Day display press A SCROLL UP or W SCROLL DOWN until you come to the Time of Day display or simply press and hold START STOP OK 19 SETTING THE WATCH SETTING THE 12 24 H TIME MODE 1 In the Time of Day display press SCROLL UP or WY SCROLL DOWN un
23. f interbeat intervals Heart rate variability of a healthy subject is in general large in resting conditions and during light exercise Heart rate variability gradually disappears when exercise becomes more intense and heart rate increases 53 54 HRmax Maximum heart rate IN ZONE Exercising time in Target Zone KCAL Indicates the energy expenditure of your exercise session LIMITS Manually set target zone limits are determined as percentages of age predicted or measured maximum heart rate The percentages are converted into heart rate beats per minute MEASURE Heart rate measurement mode stopwatch is off OPTIONS Setting mode for user information heart rate measurement options and watch functions OWNCAL Calorie expenditure during exercise OWNINDEX Ownlndex is a score which is comparable to VO naxx OwnIndex is a result of the Polar Fitness Test and can be measured with Polar M51 and M52 Heart Rate Monitors OWNZONE OZ Target zone which Polar Heart Rate Monitor determines for you OwnZone is an individual guide for light to moderate exercise intensity OZ FF ua ua om aa INdicates OwnZone determination procedure OZ A Indicates OwnZone limits which are determined according to your age OZ L Your latest OwnZone limits OZ V Indicates currently measured OwnZone limits which are based on your heart rate variability SEX Indicates the sex Male or Female in User settings Target zone TZ The area between the upper
24. flashing Press SCROLL UP or W SCROLL DOWN to set the alarm ON or OFF hen the alarm is turned on appears on the display Press START STOP OK to lock your selection If you have 12h time mode AM or PM starts to flash Press SCROLL UP or W SCROLL DOWN to select AM or PM Press START STOP OK to lock your selection The hours start to flash Press SCROLL UP or W SCROLL DOWN to adjust the desired hour Press START STOP OK to lock your selection The minutes start to flash Press SCROLL UP or W SCROLL DOWN to adjust the desired minutes Press START STOP OK to lock your selection Choose from the following two alternatives to continue T 2 To return to the Time of Day display press and hold To set the time of day continue in chapter Setting the time of day START STOP OK When the alarm comes on it will sound for one minute or you can turn it off by pressing any of the four buttons SETTING THE TIME OF DAY te Press START STOP OK to enter the Options mode Press SCROLL UP or W SCROLL DOWN until Press START STOP OK to start the watch settings Press START STOP OK until TIME and the time of day are In the Time of Day display press A SCROLL UP or Y SCROLL DOWN until OPTIONS is displayed USER SET is displayed WATCH SET is displayed ALARM is displayed ON or OFF is flashing displayed TIME and the time of day are displayed 12h or 24h is flashing
25. g television radio or telephone no other people talking to you e Keep the testing place time of day and environment the same every time the test is repeated e Avoid eating a heavy meal or smoking 2 3 hours prior to testing e Avoid heavy physical effort alcoholic beverages or pharmacological stimulants on the test day and the day before PREPARE THE WRIST RECEIVER 1 In the Time of Day display press A SCROLL UP or Y SCROLL DOWN until you come to the Fitness test mode FIT TEST is displayed RELAX YOURSELF FOR 1 3 MINUTES 2 Lay down relax your muscles and mind START THE TEST 3 Press START STOP OK to start the test The wrist receiver starts searching for your heart rate seer Pe eR AER TEST ON and your heart rate are displayed The test begins P If you want to have the sound signal on during the 6 Fitness test check there is in the display Press and hold to have sound signal on The sound signal will alarm you at the end of the test 4 It takes 3 5 minutes to carry out the test Lie relaxed don t raise arms or legs avoid body movements during the test Don t communicate with other people Your current Ownlndex interpretation and the testing date are displayed 5 To return to the Time of Day display after the test press and hold START STOP OK 41 You can stop the test anytime during the test by pressing START STOP OK The latest OwnIndex will not be replaced FAILED TEST is displayed f
26. g exercise the 6 latest ones in use will be saved as measurement option settings and your next exercise will start with these limits 34 1 Press START STOP OK to stop the stopwatch The stopwatch stops QUIT f appears in the display Heart rate measurement without exercising limits or calorie calculation continues 2 Press SCROLL UP or W SCROLL DOWN to leave the Measure mode ld Heart rate measurement stops If you press and hold W SCROLL DOWN for 1 5 seconds the stopwatch will start blinking and RESET text appears in the display You can restart the stopwatch by pressing START STOP OK Or if you want to reset the stopwatch keep pressing W SCROLL DOWN The stopwatch will be reset and the current exercise information will be deleted The Heart Rate Monitor receiver turns itself into Time of day mode within 5 minutes in case you forget to quit the heart rate measuring mode after having stopped the stopwatch and taken the transmitter off your chest Your latest training information is in the memory of the Polar Heart Rate Monitor until the next time you start the stopwatch Then your previous training information will be replaced by the new one Polar Heart Rate Monitor saves only one training file at a time The training information is saved if the stopwatch has been on more than one minute 1 In the Time of Day display press A SCROLL UP or Y SCROLL DOWN until you enter the FILE mode FILE is displayed
27. gularly 2 EXERCISE In the Exercise mode you measure the heart rate In this mode you can EXERCISE e see your heart rate reading fe fay e record the exercise data e use the stopwatch e determine your OwnZone e see your exercising limits Y C3 i e see the time of day e see the time you have exercised within your target zone so far e see the OwnCal calorie count of your exercise session e In models M51 and M52 swap heart rate limits e In models M51 and M52 swap user before stopwatch is on 3 FILE Polar Heart Rate Monitor saves information on your latest exercise session In the File mode you can see the following information e date of the exercise e total exercising time e exercising time spent in your target zone e heart rate limits used during exercise e average heart rate e OwnCal calorie count and fat percentage Fa of the energy expenditure during the exercise session e total calorie expenditure starting from the moment you have reset the counter e total exercising time starting from the moment you have reset the counter e In models M51 and M52 your latest OwnIndex based on Polar Fitness Test 4 OPTIONS In the Options mode you can define the following information e User specific information weight age and sex In models M51 and M52 you can also define height and your activity level for Polar Fitness Test You have two users and can set the preferences for both user 1 and user 2 e OwnZ
28. he heart symbol starts flashing Your heart rate reading in beats per minute appears in the display If the code search was not successful the frame around the heart symbol will disappear after 15 seconds Go back to step 2 to repeat the code search If you still do not succeed in code searching but your heart rate is displayed and the heart symbol without a frame is flashing you can start exercising but your wrist receiver may become disturbed by other heart rate monitors In models M51 and M52 check that your personal user id is active USER 1 or USER 2 You can change the user before starting the stopwatch by pressing and holding A SCROLL UP To be able to swap the user you need to set preferences for two users 5 Start the stopwatch by pressing START STOP OK Stopwatch starts running Automatic recording begins If you set OwnZone on Z Ponce appears in the display and OwnZone determination begins If you set heart rate limits manually EXERCISE appears i j in the display hi Fi 6 You can now start warmup with your Polar Heart Rate Monitor Quick start In the Time of Day display press and hold START STOP OK for a couple of seconds To stop the heart rate measurement Press START STOP OK to stop the stopwatch If you want to QUIT the heart rate measurement mode press SCROLL UP or W SCROLL DOWN to enter the Time of Day display 25 Polar Heart Rate Monitor is able to determine the individual tra
29. he transmitter 6 against your bare skin to ensure flawless operation However if you wish to wear the transmitter over a shirt moisten the shirt well under the electrodes It is important that the electrodes are wet during exercise After exercising to preserve the electrodes and battery life 1 Wash the transmitter carefully with a mild soap water solution 2 Rinse it with pure water 3 Dry the transmitter carefully BUTTONS AND THEIR FUNCTIONS RESET f w A SCROLL UP X l i aa 20 k r J WV SCROLL DOWN START STOP OK START STOP OK e Start heart rate measurement e Start the stopwatch e Stop the stopwatch e Activate the displayed mode e Lock your selection A SCROLL UP e Move forward to the next mode e Select the desired value up V SCROLL DOWN e Move backward to the previous mode e Select the desired value down 20 e Backlight on e Signal sound on or off RESET MODES AND THEIR FUNCTIONS Your Polar Heart Rate Monitor has four main modes 1 TIME OF DAY You can use the Polar Heart Rate Monitor Fi as an ordinary watch with date weekday r indicator and alarm function j Press and hold STARTISTOP OK to F return to the Time of Day display J wherever you are in the Options setting or File recalling cycle Your Polar Heart Rate Monitor starts reminding you at full hours if more than three days has passed since your last recorded exercise Keep exercising re
30. idual is recommended to answer to the following questions for health status checking If the answer is yes to any of the questions we recommend to consult a doctor before starting an exercise program 47 48 e Have you not exercised for the past 5 years e Do you have high blood pressure e Do you have high blood cholesterol e Do you have symptoms of any disease e Are you taking any blood pressure or heart medication e Do you have a history of breathing problems e Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or another implanted electronic device e Do you smoke e Are you pregnant Note that in addition to exercise intensity medications for heart blood pressure psyche asthma breathing etc as well as some energy drinks alcohol and nicotine can affect heart rate It is important to be sensitive to your body s reactions during the exercise If you feel unexpected pain or tiredness regarding your exercise intensity level it is recommended to stop the exercise or continue at a lighter intensity If you are allergic to any substance that comes into contact with the skin check the Polar heart rate monitor materials from the Technical specifications chapter It is recommended that you wear the transmitter against your bare skin to ensure flawless operation However if you wish to wear the transmitter over a shirt moisten the shirt well under the electrodes N
31. ining heart rate zone for you This exercise zone is called your OwnZone OZ For most adults OwnZone corresponds to 65 85 of the maximum heart rate OwnZone is suitable for cardiovascular training either for health related or fitness improvement purposes OwnZone works well for those whose goal is weight control via physical activity and exercise because the OwnZone corresponds to intensity from light to moderate to moderate Exercise of this intensity level can be conducted even for extended periods safely and often yields the best results for weight loss The OwnZone can be found during a warmup period of an exercise session lasting 1 10 minutes HOW TO DETERMINE YOUR OWNZONE OwnZone is easily determined by walking and jogging as instructed below However you are able to find your OwnZone with other exercise modes as well e g exercising with a stationary bike The principle is that you start exercising very slowly with light intensity and gradually increase your heart rate 1 Check that you have set your personal user information correctly 2 Because OwnZone determination needs every heart beat to be picked up properly make sure that the transmitter belt is tight enough and the electrodes well moistened w Check that you have set the OwnZone function on 4 Start the heart rate measurement as described earlier vI Start the stopwatch OZ fF aae aaan appears in the display Stopwatch starts ru
32. irective 94 27 EU and its amendment 1999 C 205 05 on the release of nickel from products intended to come into direct and prolonged contact with the skin DEFAULT SETTINGS Time of day in USA and Canada In other countries Alarm Age Weight Sex OwnZone Upper Limit manual Lower Limit manual OwnCal In models M52 and M51 Polar Fitness Test Activity User id Height LIMIT VALUES Chronometer Heart rate limits Kcal Tot kcal Tot time 12h 24h OFF 00 Male OFF 160 80 OFF OFF Low 00 23 h 59 min 59s 30 240 bpm 99999 kcal 999999 kcal 9999 h 59 min 59s e This limited Polar warranty is issued by Polar Electro Inc for the consumers who have purchased this heart rate monitor in the USA or Canada This limited Polar warranty is issued by Polar Electro Oy for the consumers who have purchased this heart rate monitor in other countries e Polar Electro Oy Polar Electro Inc warrants to the original consumer purchaser of this heart rate monitor that the product will be free from defects in material or workmanship for one year from the date of purchase e In the USA and Canada the Polar transmitter is covered by a two year maintenance free warranty In the other countries the Polar transmitter is covered by a one year maintenance free warranty e Please keep the receipt which is your proof of purchase e Warranty does not cover receiver battery damage due to misuse abuse accidents or non com
33. k in comparable physical activity Or your work requires modest physical activity 39 High Exercise is an inseparable part of your life You exercise regularly at least 3 times a week with heavy paced intensity Exercise causes clear breathlessness and sweating For example you run regularly more than E miles 8 kma week or spend more than 1 5 2 hours in comparable physical activity Top You participate regularly in heavy physical exercise at least 5 times a week E g you exercise to improve performance for competitive purposes SET THE FITNESS TEST MODE ON 1 In the Time of Day display press SCROLL UP or Y SCROLL DOWN until you enter the Options mode OPTIONS is displayed 2 Press START STOP OK to enter the setting loop USER SET is displayed 3 Press SCROLL UP or W SCROLL DOWN until you come to the Fitness test setting mode FIT TEST ON OFF is displayed 4 Press START STOP OK to enter the Fitness test setting loop FIT TEST is displayed ON or OFF is flashing 5 Press SCROLL UP or W SCROLL DOWN to select the test on 6 Press START STOP OK to lock your selection 7 To return to the Time of Day display press and hold START STOP OK CARRYING OUT THE TEST To get reliable test results there are the following basic requirements e You should be relaxed and calm e The test can take place anywhere home office health club as long as the testing environment is peaceful No disturbing noises e
34. nZone ON OFF Parts Polar Fitness Test ON OFF Precautions Recalling training information Reset the total calorie consumption count Reset the total exercising time See your heart rate See your progress during exercise Setting activity level oo Setting age Setting heart rate limits manually Setting height Setting measurement options Setting sex Setting the 12 24h time mode Setting the alarm Setting the date Setting the time of day Setting user 1 or 2 Setting user information Setting weight Sound signal ON OFF Start the heart rate measurement Start stop the stopwatch Stop the heart rate measurement Subtract the total calorie expenditure amount Swap the heart rate limits Swap the user Technical specifications Warranty Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 520 2100 Fax 358 8 520 2300 www polar fi Distributed in the USA by Polar Electro Inc 370 Crossways Park Drive Woodbury NY 11797 2050 U S A 1 800 227 1314 www polarusa com Distributed in Canada by Polar Electro Canada c o Lanco Logistics Inc 4330 Joseph Dubreuil Lachine Quebec CANADA H8T 3C4 1 888 918 5043 POLAR 179390 USA GBR A Graphic design CIS Kajaani Finland
35. nd RESET text appears in the display To reset the stopwatch keep pressing W SCROLL DOWN 4 To restart the stopwatch press START STOP OK OWNZONE METHODS Polar Heart Rate Monitor uses multiple methods for determining your OwnZone The primary method is based on measuring and analysing the heart rate variability during graded exercise OZ V If your heart rate exceeds the safety limit during the determination Polar Heart Rate Monitor picks up your latest OwnZone definition based on heart rate variability OZ L Alternatively if there is no previous determination in memory OwnZone limits which are based on your age predicted maximum heart rate OZ A will be used These methods ensure that the safest possible exercise zone is determined for you The method used in defining the OwnZone is indicated after the two beeps as follows 1 OZ V OwnZone Variability and the currently determined OwnZone limits appear on the illuminated display 2 OZ L OwnZone Latest and your previously determined OwnZone limits appear on the illuminated display 3 OZ A OwnZone Age and your age predicted heart rate limits appear on the illuminated display In models M51 and M52 you will also see which OwnZone level you have selected to use BASIC OwnZone Basic for allround exercising HIGH OwnZone High for exercising at moderate intensity LOW OwnZone Low for exercising at light to moderate intensity HOW TO USE PREVIOUSLY DETERMIN
36. nning g There are five stages in finding your OwnZone OwnZone appears typically on the 3 or 4 stage in 5 6 minutes Keep your heart rate below 100 bpm during the first stage After each stage you should increase your heart rate 10 20 bpm The display shows which stage you are in P ues aus a Walking at very slow pace for 2 min mm Walking at brisk pace for 2 min Pb uaa Walking at very brisk pace for 2 min P f Jogging at slow pace for 2 min b f k Running for 2 min a At some point during the stages 1 5 you hear two beeps This indicates that Polar Heart Rate Monitor has determined your exercising limits and you can continue your exercising The determined heart rate limits are displayed for a few seconds EXERCISE appears in the display You can recall the limits onto the display by bringing the receiver close to the transmitter You can turn the OwnZone timing signals off by pressing and holding 20 for two seconds before starting the OwnZone determination Reset the stopwatch If needed you can reset the stopwatch to zero and restart OwnZone determination 1 Stop the OwnZone determination by pressing START STOP OK 27 Heart rate limits for your previously determined OwnZone appear on the display 2 Stop the stopwatch by pressing START STOP OK QUIT appears in the display 3 To reset the stopwatch press and hold W SCROLL DOWN The stopwatch will start blinking a
37. one ON OFF select whether you want to use your personal OwnZone or yr 4 determine the values for the Target Fi aA Zone manually fi Faii In models M51 and M52 you can choose between three OwnZone levels OwnZone basic low and high ri e OwnCal calorie counter ON OFF J e In models M51 and M52 Polar Fitness in 4 j Test ON OFF h fi e Watch settings alarm 12h 24h mode time of day date In the Options mode you can set e your personal user information which is a prerequisite for using OwnZone and OwnCal functions e measurement options which are used during Exercise mode e watch functions e In models M51 and M52 Polar Fitness Test function ON or OFF At any time during the settings you can return to the Time of Day display by pressing and holding START STOP OK F The digits run faster if you press and hold the A SCROLL UP or W SCROLL DOWN Release the button at the desired value USER INFORMATION Begin with the display showing the time of day 1 Press SCROLL UP or W SCROLL DOWN until OPTIONS is displayed 2 Press START STOP OK to enter the Options mode USER SET is displayed 3 Press START STOP OK to enter the user information loop n 12 SETTING USER 1 or 2 If you are in the Time of Day display start from User information Pid In models M51 and M52 you can set two users preferences This function is practical e g for another family member Make the settings ready for both u
38. or a moment Your latest OwnIndex interpretation and the test date are displayed If the wrist receiver does not succeed to receive your heart rate at the beginning or during the test the test will fail Check that the transmitter electrodes are wet and the elastic strap is snug enough Restart the procedure FITNESS TEST RESULT The test result your OwnIndex is most meaningful when comparing your individual values and changes in it OwnIndex can also be interpreted according to your gender and age Locate your Ownlndex on the following table to find out your current cardiovascular fitness classification compared to those who are of same age and gender 42 1 3 Exercise increase needed for health benefits and fitness 4 Maintaining current exercise habits to ensure better health Exercise increase recommended for fitness improvements 5 7 Maintaining current exercise habits for good health and fitness OE lt EE lt 9E lt 8E lt lv lt 9y lt 6 lt LS lt Ov lt ev lt Si 87 lt LS lt ZSS 9s lt 6S lt z9 lt 4u 22x 4 0E 8Z EE LE JEREE 8E 9E Lv 8 vr lv 9v Ev 6v Sv LS Lv Ov ZLE v 07 9v cv 8v vy LS Lv vS 6V 9S S 6S 7S CORES poob Aaa 9 ESE Ocse cE OE SERGE LE VE Ov 9E Cy 8E vr ly 9v cV gege 6E SE ly Le v 0v 9v cV 8r ty LS 97 S 67 9S LS TECE Lere 62 92 LE 8Z EE 0E Gace LE VE OV 9E ly Le CE 6Z VE LE DESEE 6E SE Lv 9 v 6
39. or light intensity exercising e OwnZone HIGH for moderate intensity exercising 3 Press SCROLL UP once OWNZONE OFF or BASIC or LOW or HIGH is displayed 4 Press START STOP OK to enter the setting loop OWNZONE is displayed OFF or BASIC or LOW or HIGH is flashing 5 Press SCROLL UP or W SCROLL DOWN to select a suitable OwnZone for your exercise or OwnZone OFF 6 Press START STOP OK to lock your selection 15 Choose from the following alternatives to continue 1 If you selected OwnZone OFF continue directly from Setting heart rate limits manually or 2 If you selected OwnZone ON continue from Turning the OwnCal calorie counter ON OFF by pressing A SCROLL UP once or 3 Return to the Time of Day display by pressing and holding START STOP OK SETTING HEART RATE LIMITS MANUALLY If you choose not to use the OwnZone function you may manually enter a target zone When you start the manual target zone settings for the first time e Polar Heart Rate Monitor automatically calculates you heart rate limits based on age if you have set your user information e If you haven t done the user settings default settings 80 160 are shown on the display You can start exercising with these limits right away Begin with the display showing the time of day 1 Press SCROLL UP or W SCROLL DOWN until you enter the Options mode 2 Press START STOP OK to enter the setting loop USER SET is displayed 3 Press A S
40. ored background indicates features only available in models M51 and M52 IMPORTANT TO REMEMBER e Adjust the strap length snug enough and wet the Polar transmitter electrodes to ensure flawless heart rate measurement e Do not bend or stretch the transmitter e Do not operate the buttons of the wrist receiver under water e Wash and dry your transmitter regularly after use never store it wet e Keep the Polar Heart Rate Monitor out of extreme cold and heat e Do not expose the Polar Heart Rate Monitor to direct sunlight for extended periods POLAR HEART RATE MONITOR PARTS Your Polar Heart Rate Monitor consists of three parts 1 Polar transmitter e Grooved electrode areas 2 Elastic strap 3 Polar wrist receiver GETTING GOING 1 Attach the transmitter to the elastic strap 2 Adjust the strap length to fit snugly and comfortably Secure the strap around your chest below the chest muscles Lock the buckle 3 Lift the transmitter off your chest and wet the grooved electrode w areas on the back of it ag A 4 Check that the wet electrode Wa a areas are firmly against your skin and the Polar logo is ina central upright position 5 Wear the wrist receiver as you would wear an ordinary watch If you go biking you may attach the wrist receiver to a Polar Bike Mount Keep the wrist receiver within the transmission range 3 feet 1 meter ld It is recommended that you wear t
41. otice to persons with pacemakers defibrillator or other implanted electronic device Persons who have a pacemaker use the Polar Heart Rate Monitor at their own risk Before starting use we always recommend an exercise test under doctor s supervision The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the heart rate monitor P The combined impact of moisture and intense abrasion may cause a black color which might stain light colored clothes especially to come off the transmitter s surface WHAT SHOULD I DO IF OWNZONE DETERMINATION ONLY SELDOM GIVES ME HEART RATE LIMITS WHICH ARE BASED ON HEART RATE VARIABILITY OZ V 1 Check that the elastic strap is snug enough 2 Make sure that the electrodes of the transmitter are moistened against your skin 3 Put on the transmitter 15 20 minutes prior to the start of your exercise to ensure good adaptation between the electrodes and your skin 4 Start the first stage of determining your OwnZone sufficiently slowly If you obtain the heart rate limits based on age OZ A within the first 2 minutes you have raised your heart rate too quickly The heart rate reading should not rise over 20 beats minute from the starting level During the first stage you can for example put on your sports clothing 5 If you reach the OwnZone limits based on age OZ A or the previously determined OwnZone limits based on your heart rate variability OZ
42. pliance with the precautions improper maintenance commercial use cracked or broken cases e Warranty does not cover any damage direct or incidential consequential or special damage caused by service not authorized by Polar Electro Oy Polar Electro Inc e During the warranty period the product will be either repaired or replaced at an authorized service center free of charge e This warranty does not affect the consumer s statutory rights under applicable national or state laws in force or the consumer s rights against the dealer arising from their sales purchase contract e Please check the packaging material for possible country specific additional warranty Copyright 1999 2001 2002 Polar Electro Oy FIN 90440 KEMPELE Finland All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos marked with a symbol in this user s manual or in the package of this product are trademarks of Polar Electro Oy The names and logos marked with a symbol in this user s manual or in the package of this product are registered trademarks of Polar Electro Oy C This CE marking shows compliance of this product with Directive 93 42 EEC iren This product is protected by one or several of the following patents FI 88223 DE 4215549 FR 92 06120 GB 2257523 HK 113 1996 SG 9591671 4 US 5491474 FI 88972 DE 9219139 8 FR 9
43. rt rate reception for at least 5 minutes Bring the wrist receiver up to your chest near the transmitter s Polar logo The receiver starts looking for the heart rate again ILLUMINATE THE DISPLAY Press 39 9 Backlight is activated for a few seconds TURN THE SOUND SIGNAL AND THE BUTTON SOUND ON OFF When appears in the display you will hear an alarm sound with each heart beat if you go above the upper limit or below the lower limit of your Target Zone You will hear a beep when pressing the buttons The sound signal will be on in OwnZone determination In models M51 and M52 the sound signal will also alarm you at the end of the Fitness test Press and hold for 2 seconds to turn the sound signal and the button sound on and off Sound signal is on A flashing heart rate reading also informs you of being outside your target zone The sound signal setting is saved i e the next time you start heart rate measurement the previous setting will be used SWAP THE USER In models M51 and M52 you can swap the user in the beginning of an exercise when the stopwatch is not running yet To be able to swap the user you need to set preferences for two users Press and hold SCROLL UP or is displayed to indicate which one of the user settings are activated The following exercise will be recorded in the selected user s file START STOP THE STOPWATCH Press START STOP OK to start stop the stopwatch Ex
44. s televisions car motors bike computers some motor driven exercise equipment cellular phones or when you walk through electric security gates CROSSTALK The Polar wrist receiver in non coded mode of operation picks up transmitter signals within 3 feet 1 meter Non coded signals from more than one transmitter picked up simultaneously can cause an incorrect readout EXERCISE EQUIPMENT Several pieces of exercise equipment with electronic or electrical components such as LED displays motors and electrical brakes may cause interfering stray signals To try to tackle these problems relocate the Polar wrist receiver as follows 1 Remove the transmitter from your chest and use the exercise equipment as you would normally 2 Move the wrist receiver around until you find an area in which it displays no stray reading or flashing of the heart symbol Interference is often worst right in front of the display panel of the equipment while the left or right side of the display is relatively free of disturbance 3 Put the transmitter back on the chest and keep the wrist receiver in this interference free area as far as it is possible 4 If the Polar Heart Rate Monitor still does not work with the exercise equipment this piece of equipment may be electrically too noisy for wireless heart rate measurement Exercise may include some risk especially for those who have been sedentary Before starting a regular exercise program an indiv
45. s by pressing Y SCROLL DOWN 4 Press START STOP OK to lock the desired amount ld Once you have subtracted the Tot KCAL value you cannot return it This function is useful in weight management if you want to follow the combined effects of exercise and nutrition To reset the total calorie expenditure count to zero 1 Start with the display showing Tot KCAL 2 Press START STOP OK to enter the Tot KCAL mode The amount of total calories starts flashing 3 Press and hold W SCROLL DOWN for a couple of seconds RESET starts to flash 0 appears If you release the W SCROLL DOWN button when RESET is flashing the value is not reset TOTAL EXERCISE TIME Tot TIME The cumulative exercise time counter is a function which memorizes information for more than one exercise session You will have a count for the cumulative time of several exercise sessions This function can be used as a gauge of exercise time e g during one week To reset the cumulative exercise time count to zero 1 Start with the display showing Tot TIME 2 Press START STOP OK to enter the Tot TIME mode The amount of cumulative exercise time starts flashing 3 Press and hold W SCROLL DOWN for a couple of seconds RESET starts to flash 00 0000 appears If you release the W SCROLL DOWN button when RESET is flashing the value is not reset LATEST OWNINDEX In models M51 and M52 you can see your OwnIndex based on your latest Polar Fitness
46. sers when you start exercising just select your personal user id 1 or 2 T i USER appears 1 or 2 is flashing w EIEEE 1 Press SCROLL UP or W SCROLL DOWN to select USER 1 or USER 2 2 Press START STOP OK to lock your selection You have now selected the user id All settings are made to the selected user 2 In File Measure Options and Fitness test main modes you can change the user id by pressing and holding amp SCROLL UP If you want to disable the user id 2 set the weight of the user 2 to zero Continue by setting your weight or return to the Time of Day display by pressing and holding START STOP OK SETTING WEIGHT If you are in the Time of Day display start from User information Press START STOP OK until LBS or KG appears and the digits of pounds kilograms are flashing 1 Press SCROLL UP or W SCROLL DOWN to adjust your weight 2 Press START STOP OK to lock your selection You have now set your weight You can change the weight unit between lbs and kg in watch settings 12h time mode gt Ibs 24h time mode gt kg Continue the user settings or return to the Time of Day display by pressing and holding START STOP OK SETTING HEIGHT In models M51 and M52 you need to set your height If you are in the Time of Day display start from User information Press START STOP OK until FT INCH or CM appears and the digits of feet centimeters are flashing 1 Press A SCROLL UP or W SCROLL DOWN to
47. teries and Customer Care Charter Q Indicates coded transmission of heart rate The inner heart flashes to the beat of your heart In the Time of day mode indicates that the alarm is on In the measure mode indicates that the sound signal will alarm if you are exercising outside your Target Zone Progress bullets in the measure mode In models M21 and M22 one bullet 100 kcal energy expenditure In models M51 and M52 one bullet 10 minutes in target zone AGE Insert your age in User settings ALARM Indicates the alarm clock in watch settings AM PM 12 hour mode of time AVERAGE Hr Average heart rate of the exercise Coded heart rate transmission Polar coded transmitter automatically locks in a code to transmit your heart rate to your wrist receiver In coded transmission the receiver accepts heart rate from your Polar coded transmitter only Coding significantly reduces crosstalk caused by other users of heart rate monitors However it does not necessarily reduce all environmental interference Electrodes The grooved areas of the transmitter against the skin Pick up the heart s electrical impulses EXERCISE Heart rate measurement mode stopwatch is on and the exercise information is recorded EXE TIME Total exercise time FAT Indicates the fat percentage of the total calorie expenditure FILE File mode to recall training information Heart rate The number of heart beats per minute bpm Heart rate variability Fluctuations o
48. the transmitter activated which shortens the battery life e Store your Polar Heart Rate Monitor in a cool and dry place Do not store it in any kind of non breathing material such as a plastic bag or a sports bag if it is wet e Do not bend or stretch the transmitter This may damage the electrodes e Don t dry the transmitter in any other way than with a towel Hard handed handling may damage the electrodes e Keep your Polar Heart Rate Monitor out of extreme cold below 14 F 10 C and heat above 122 F 50 C e Do not expose the Polar Heart Rate Monitor to direct sunlight for extended periods such as by leaving it in a car BATTERIES POLAR TRANSMITTER The estimated average battery life of the Polar transmitter is 2500 hours of use Contact your distributor dealer for a transmitter replacement gt Customer Care Charter for detailed instructions Polar recycles used transmitters POLAR WRIST RECEIVER The estimated average battery life of the Polar wrist receiver is 1 year in normal use 2h day 7 days a week Note also that excessive use of the backlight and the alarm signals will use the battery more rapidly Do not open the Polar wrist receiver yourself To ensure the water resistance properties and the use of qualified components the wrist receiver battery should be replaced only by an authorized Polar Service Center At the same time a full periodic check of the Polar Heart Rate Monitor will be
49. til OPTIONS is displayed 2 Press START STOP OK to enter the Options mode USER SET is displayed 3 Press A SCROLL UP or W SCROLL DOWN until WATCH SET is displayed 20 4 Press START STOP OK to start the watch settings ALARM is displayed ON or OFF is flashing 5 Press START STOP OK until TIME and the time of day is displayed 12h or 24h is flashing 6 Press SCROLL UP or W SCROLL DOWN to select 12h or 24h mode 7 Press START STOP OK to lock your selection 8 Press and hold START STOP OK to return to the Time of Day display 5 4 Quick enter to the Watch setting loop In the Time of Day display press and hold the button for a couple of seconds If you want to skip some parts and go directly to set a particular watch function press START STOP OK until the desired watch function is displayed To return to the Time of Day display at any stage of watch settings press and hold START STOP OK The digits run faster if you press and hold the A SCROLL UP or W SCROLL DOWN Release the button at the desired value SETTING THE ALARM 1 In the Time of Day display press SCROLL UP or Y SCROLL DOWN until OPTIONS is displayed 2 Press START STOP OK to enter the Options mode USER SET is displayed 3 Press SCROLL UP or W SCROLL DOWN until WATCH SET is displayed 4 5 WI 6 10 11 12 Press START STOP OK to start the watch settings ALARM is displayed ON or OFF is

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