Home

Polar F55 Manual

1. MODERATE LOW You participate regularly in heavy physical exercise at least 5 times a week For example you exercise to improve performance for competitive purposes You participate regularly at least 3 times a week in heavy physical exercise For example you run 6 12 miles 10 20 km per week or participate in 3 4 gym classes or aerobic exercise classes weekly or you spend 2 3 hours per week in comparable physical activity You participate regularly in recreational sports For example you run 3 6 miles 5 10 km per week or you participate in 1 2 gym classes or aerobic exercise classes weekly or you spend 1 2 2 hours per week in comparable physical activity or your work requires modest physical activity You do not participate regularly in programmed recreational sport or heavy physical activity For example you walk only for pleasure or occasionally exercise sufficiently to cause heavy breathing or perspiration 83 11 View Extra User Settings It is recommended that you change the following settings maxw VO2may only if you know your laboratory measured value Press OK to enter Extra User Settings Alternatively press and hold the Back button to return to the Time of Day display 12 Maximum heart rate value Press the A V buttons to set your maximum heart rate Press OK HR max is the highest number of heartbeats per minute bpm during maximum physical exertion The most accurate way of determining your indiv
2. 1 If you start from the Time of Day display press OK Exercise is displayed 2 Press the A V buttons to select Program Press OK 3 Press the A V buttons to select BODY Press OK 4 Press the A V buttons to select EDIT Press OK Note If you have not created the body workout Empty is displayed Create the body workout first For further information see the section Creating Your Body Workout Your Body Workout Targets Body workout movements in the recommended performance order alternate with the movement information view Body workout movements Information on the selected f Cursor shows you the selected movement movement aT Count of sets Count of sets Movement name z n Muscle group e e In the body workout the body is divided into six muscle groups legs chest deltoids delts back arms and abdomen abs 5 Press the A V buttons to select the movement Press OK Alternatively select ADD MOVE to include an extra movement in your body workout Press OK and continue from section Adding Movement Selected movement name 6 Press the V buttons to select EDIT SET or DELETE Press OK e Editing Count of Sets If you start from the Time of Day display repeat steps 1 6 7 Sets Press the A V buttons to adjust count of sets 1 3 Press OK The wrist unit displays SETS UPDATED and returns to the movement list Deleting Movement If you start from the Time of Day display repeat steps 1 6 7 D
3. Body exercise displayed if the body workout is selected exercise Press OK to start the body workout 51 O Body workout movements the recommended performance order alternate with the movement information view Body workout movements Cursor shows you the selected movement Count of sets Muscle group Information on the selected Bods movement E SETS Count of sets Movement name 143 42 Press to start performing the first movement When you have completed all the sets of the movement press OK Alternatively press the A buttons to select the desired The name of the movement and COMPLETED are displayed for a moment the wrist unit returns movement Press OK GPELETEG to the movement list After completing the set the movement is removed from the movement list The following information is displayed ov Alternatively if you do not want to perform all the sets at once press the Back button and select Movement name the next movement Count of sets Repetitions After you have completed all the movements and sets Body exercise completed is displayed i Weights pounds kilograms You can continue your exercise by following other information on the exercise by pressing 183 If the weights recommended by the A Y buttons the wrist unit are not suitable Alternatively press the Back button to stop the exercise rec
4. is effective particularly for improving aerobic fitness It is recommended for people exercising regularly LIGHT Exercising in the Light intensity zone 60 70 HR max is good for improving health and fitness It also improves basic endurance and helps you to recover from heavier exercise BASIC Limits for basic exercise 65 85 This intensity zone is suitable for aerobic intensity exercise MANUAL Instead of determining your target heart rate zone by using OwnZone or Automatic limits you can determine your target heart rate limits manually by using the age formula The wrist unit displays your previously determined heart rate limits Alternatively if you have not determined the manual limits before your age based limits are displayed If you have selected body workout the wrist unit displays default limits that are 55 90 of your maximum heart rate Press the A V buttons to set the upper limit Press OK Press the A V buttons to set the lower limit Press OK OFF The function is switched off and there are no target heart rate limits during the exercise session 50 Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate max or as beats per minute bpm max is the highest number of heartbeats per minute during maximum physical exertion The wrist unit calculates your max according to your age Maximum heart rate 220 age Fo
5. 14 F to 122 F 10 to 50 C Do not expose the heart rate monitor to direct sunlight for extended periods such as by leaving it in a car 88 ENGLISH Wrist Unit Battery The estimated average battery life of the wrist unit is one and half year in normal use Please note that excessive use of the backlight and the alarm signals drain the battery more rapidly The symbol indicates low battery and that the battery should be replaced Do not open the wrist unit yourself To ensure the water resistance properties and the use of qualified components the wrist unit battery should be replaced by an authorized Polar Service Center only At the same time a full periodic check of the Polar heart rate monitor will be done Note e if symbol is displayed and you have switched the alarm the alarm will still activate one more time After that the alarm symbol A disappears If you try to reset the alarm the wrist unit displays Battery Low You cannot reset the alarm until the battery is changed e cold conditions the low battery indicator may appear but the indicator is deactivated when you return to a normal temperature e Water resistance cannot be guaranteed after unauthorized service Taking Care of Your WearLink Transmitter Detach the connector from the strap when not in use If you use insect repellent on your skin you must ensure that it does not come into contact with the transmitter WearLink Connect
6. C 205 05 on the release of nickel from products intended to come into direct and prolonged contact with the skin better than 0 5 seconds day at 77 F 25 C temperature 196 or 1 bpm whichever larger definition applies to steady state conditions CR 2025 Average 2 years 1 h day 7 days week 0 20 0 x 1 0 Material FPM 14 F to 122 F 10 C to 50 C Polyamide Polyurethane nylon polyamide polyester and elasthane LIMIT VALUES Chronometer 23h59 min 595 Heart rate limits 30 199 bpm Total time 0 9999 h 59 min 595 Total calories 0 999999 kcal Total exercise count 65 535 Birthday 1921 2020 OwnRelax 1 200 ms SYSTEM REQUIREMENTS Polar WebLink using IrDa communication PC Windows 98 98SE ME 2000 XP e IrDA compatible port an external IrDA device or an internal IR port Polar UpLink Tool PC Windows 98 98SE ME 2000 XP e Sound card Dynamic loudspeakers or headphones ENGLISH 95 13 LIMITED POLAR INTERNATIONAL GUARANTEE This limited Polar international guarantee is issued by Polar Electro Inc for the consumers who have purchased this product in the USA or Canada This limited Polar international guarantee is issued by Polar Electro Oy for the consumers who have purchased this product in other countries Polar Electro Inc Polar Electro Oy guarantees to the original consumer purchaser of this product that the product will be free from defects in materi
7. If you have switched the Keeps U Fit Program and body workout off or you have not created them HR ALARM HR LIMITS and HR VIEW are displayed Press the W buttons to select HR Alarm HR Limits or HR View Press OK Skip steps in Selecting Exercise and continue from HR Alarm Setting Selecting Exercise Exercises and Program exercise sessions are displayed in the recommended performance order Press the A V buttons to choose one of the Program exercise sessions Manual exercise or body workout Press OK Select the exercise by choosing SELECT or view the exercise session targets by choosing VIEW Press OK If you select Select the exercise is taken into use and the wrist unit returns to the Exercise menu In the View menu you can view the exercise targets with the A V buttons If you chose Manual exercise or body workout you can take the exercise into use by selecting SELECT Alternatively you can view the body workout by selecting VIEW Select HR LIMITS to edit the target heart rate limits of the selected exercise Press OK and continue from HR Limits Setting 48 HR Alarm Setting Select VOL 2 loud VOL 1 quiet or alarm OFF with the A buttons Press OK If you select Vol 2 or Vol 1 the alarm sounds if you are not within your target heart rate zone while exercising HR View Setting Press the A V buttons to select HR beats per minute or a percentage of your maximum heart rate Press OK HR Limits Setting Pr
8. SETTINGS appears some of the Basic Settings are missing Press OK to complete all your settings For further information see the section Basic Settings e f you have already created a Program OVERWRITE CURRENT is displayed Press the W buttons to select YES to create a new Program or NU to cancel the creation of a new Program Press OK 22 ENGLISH 5 Ownlndex The determination of your current fitness level affects the amount of exercise at different intensity levels that the Program recommends f you have already performed the Fitness Test your latest OwnIndex value is displayed If you know your maximal aerobic power 0 ml kg min from a laboratory measurement or from another fitness test you perform regularly you can adjust your OwnlIndex by pressing the A V buttons Press OK 6 Target Press the A V buttons to select the Program level according to your target MAXIMIZE IMPROVE or MAINTAIN Target selection affects your target exercise time Press OK Select Maximize if your target is to maximize your current aerobic fitness level Select Maximize if you have been exercising regularly for at least 10 12 weeks and exercising nearly every day is not a problem for you The Program recommends that you exercise approximately five hours a week divided into four to six exercise sessions Select Improve if your target is to improve your current aerobic fitness level and you are able to exercise regularly The Program recom
9. The Polar Fitness heart rate monitor helps you to achieve your personal fitness goals The Polar fitness heart rate monitor includes the Polar Keeps U Fit Own Workout Program which gives you guidance how much you need to exercise to achieve your personal fitness goals Additionally you can create a Polar Body Workout M which helps you in strength training The Polar Keeps U Fit Own Workout Program is based on and personalized by using your current aerobic fitness level measured with the Polar Fitness Test Enter your program choice and the amount of exercise and the Polar Fitness heart rate monitor provides you with an exercise program Use the Polar heart rate monitor during your exercise sessions and check the recorded data from the electronic Diary after exercising In the Diary you can compare and chart your progress against your targets Perform the Fitness Test once a month and see how your fitness level is proceeding over the long term This manual contains the information you need to use and maintain your product Please read this through to understand how to use the functions and to get the most out of your Polar heart rate monitor Please also check our web sites for the best product and training tips and other value adding services www PolarFitnessTrainer com and www polar fi CONTENTS 1 GETTING STARTED PERSONALIZE YOUR POLAR F55 8 11 PRODUCT ELEMENTS 12 WRIST UNIT BUTTONS AND SYMBOL
10. added exercise session is automatically appended to theirecommended performa Tee your weekly exercise targets and the HR zone targets of the added order for your GXEICISE SESSIONS exercise session are calculated according to your weekly HR zone Select the desired exercise targets session with the A V buttons Alternatively select ADD to include an extra exercise session in your Program Press OK lt gt ENGLISH 27 Exercise Session Targets Exercise name Targets Target exercise duration oo Target calories Cal kcal you should burn in this exercise session Y Press the V button to proceed Alternatively press OK to edit the exercise session targets and continue from Editing Exercise Targets Alternatively press and hold the Light button to delete the exercise session and continue from Deleting Exercise Session HR Zones Targets Fach of your individual exercise sessions is divided into three different intensity zones Light Moderate and Hard Press OK to view the exercise session targets by intensity zones Intensity zone name Target exercise duration in the selected intensity zone The target exercise duration Moderate m ye in different intensity zones depends on the type of the selected exercise uu To view information for the other intensity zones press the V buttons Press Back to return to the HR zones view Alternatively edit the target duration of the intensity zone by pressing
11. check your pulse manually If you feel it corresponds to the high reading on the display you may be experiencing cardiac arrhythmia Most cases of arrhythmia are not serious but consult your doctor nevertheless the display is blank The Polar heart rate monitor is in battery saving mode when it is dispatched from the factory To activate it press any of the buttons twice WELCOME TO POLAR FITNESS WORLD is displayed See the section Basic Settings 92 ENGLISH display is fading 5 Usually the first sign of an expired battery is the fading of the digits when using the backlight or the low battery indicator i Have the batteries checked the wrist unit battery needs to be changed We recommend that all service should be done by an authorized Polar Service Center The 2 year International Guarantee does not cover damage or consequential damage caused by service not authorized by Polar Electro The Polar Service Center will test your wrist unit for water resistance after battery replacement and makes a full periodic check of your complete Polar heart rate monitor Someone else starts using my wrist unit Each time the user changes the new user should enter her or his user information settings first and then create a new Program Changing the user information or creating a new Program does not delete the saved data from the Daily Weekly and Totals Files buttons do not react Reset the wrist unit Resetting clears the date an
12. gt R V amp A R gt a ae cee SE a a ee ea ee eee ee ee es ee G Light Back i Press OK to enter the menu Press the A Y buttons to move forward in the menus Press and hold the Back button to return to the Time of Day display POLAR F55 QUICK GUIDE Compare achieved exercise values against your weekly targets and see if you are achieving your targets as planned Monitor View detailed Change alarm Perform the Polar Create and edit Perform relaxation Transfer data information such information time of day and Fitness Test and Polar Keeps U session and view between wrist as your heart on your latest other settings view your long Fit Own Workout your long term unit web service lt rate and calories exercise sessions term progress Program and relaxation values mobile burned during as well as Polar Body phone your exercise the long term Workout Press Sessions information on Back your exercises Press Press V Press V Press V Press V Press V Press V Mon 25 File Test Prooran Relax 7 v i nl m gno cg ES tL E DL p T tics _ 009 a 65 1 OK OK OK OK OK OK START DAILY WATCH TEST CARDIO START v v v v v v SETTINGS WEEKLY HR SET TREND BODY TREND v v Back TOTALS USER Back Back Back v Back GENERAL Back Dear customer Congratulations on your purchase of a new Polar Fitness Heart Rate Monitor
13. rate reading 00 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 3 Check that there are no sources of electromagnetic radiation in close vicinity to the Polar wrist unit such as TV sets cellular phones CRT monitors etc 4 Cardiac arrhythmia may cause irregular readings or a cardiac event may have altered your ECG waveform In these cases consult your physician heart symbol flashes irregularly 1 Check that your wrist unit 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 5 Cardiac arrhythmia may cause irregular readings In this case consult your physician the heart rate reading becomes erratic or extremely high Strong electromagnetic signals can cause erratic readings So move away from possible sources of disturbance such as high voltage power lines traffic lights overhead lines of electric railways or trams car motors bike computers some motor driven exercise equipment like fitness testers or cellular phones If moving away does not help and the heart rate reading remains erratic slow down your speed and
14. the corresponding column for example 66 75 bpm 2 Find your gender and age from the left column for example men 35 44 years 39 60 32 42 23 32 15 23 11 15 34 49 23 32 3 2 12 16 8 3 Compare your OwnRelax value to the OwnRelax 23 34 16 24 13 18 10 14 6 8 value range for example 16 23 ms 20 30 15 21 10 15 7 12 4 7 18 30 13 20 10 12 5 9 4 5 4 If your OwnRelax value is less than the average range you are most probably less relaxed If your 25 34 45 69 37 52 24 34 18 24 14 18 OwnRelax value is higher than the average range 35 44 12 52 28 39 20 28 14 20 11 14 you are most probably well relaxed 45 54 30 37 21 30 15 21 10 15 7 12 55 64 23 36 15 21 11 16 7 10 5 9 65 74 21 35 14 20 9 13 7 9 6 7 ENGLISH 69 6 3 RELAXATION TREND Relaxation Trend contains your OwnRelax values In the Relaxation Trend you can view your 47 most recent OwnRelax values When the trend view becomes full the next OwnRelax value replaces the oldest If you want to save the data for a longer period transfer the Relaxation Trend to the Polar Fitness Trainer web service For further information see the chapter Data Communication 1 If you start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons until Relax is displayed Press OK 3 Press the A V buttons to select TREND Press OK 4 The following information is displayed Relax ms Date of your most recent OwnRelax value Graphical tren
15. 2 INTERPRETATION OF THE RESULTS 6 3 RELAXATION TREND SETTINGS 81 WATCH SETTINGS 8 2 HEART RATE SETTINGS 8 3 USER SETTINGS 8 4 GENERAL SETTINGS 10 11 12 13 14 15 CARE AND MAINTENANCE PRECAUTIONS 10 1 INTERFERENCE DURING EXERCISE 10 2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING FREQUENTLY ASKED QUESTIONS TECHNICAL SPECIFICATION 1 GETTING STARTED PERSONALIZE YOUR POLAR F55 1 1 PRODUCT ELEMENTS The Polar fitness heart rate monitor set consists of the following items Wrist Unit The wrist unit includes Polar Keeps U Fit Own Workout Program You can create update and monitor your Program with the wrist unit Polar WearLink Coded Transmitter The connector transmits your heart rate signal to the wrist unit The electrode areas of the strap detect your heart rate 8 ENGLISH User Manual with Quick Guide This User Manual contains the necessary information on using your Polar fitness heart rate monitor For a quick reference take the function map included in the Quick Guide with you when exercising Data Communication Your Polar fitness heart rate monitor offers you the option of transferring data between your wrist unit and PC For further information see the chapter Get Extra Benefit From Polar Applications Data Communication 1 2 WRIST UNIT BUTTONS AND SYMBOLS Note Pressing a button brief
16. 3 hours prior to testing Avoid heavy physical effort alcoholic beverages or pharmacological stimulants on the test day and the day before Lie down and relax for 1 3 minutes before starting the test In the Time of Day display press OK Exercise is displayed 2 Press the A W buttons until Test is displayed Press OK Press the A V buttons to select TEST Press OK co If you have not set your long term physical activity level in User Settings Activity is displayed Press the A V buttons to select TOP HIGH MODERATE or LOW Press OK The activity level is an assessment of your level of physical activity Select the alternative that best describes the overall amount and intensity of your physical activity in the past three months TOP You participate regularly in heavy physical exercise at least 5 times a week For example you exercise to improve performance for competitive purposes HIGH You participate regularly at least 3 times a week in heavy physical exercise For example you run 6 12 miles 10 20 km per week or participate in 3 4 gym classes or aerobic exercise classes weekly or you spend 2 3 hours per week in comparable physical activity MODERATE You participate regularly in recreational sports For example you run 3 6 miles 5 10 km per week or you participate in 1 2 gym classes or aerobic exercise classes weekly or you spend 1 2 2 hours per week in comparable physical activity or your work requires mode
17. 55 93 109 09 124 24 140 85 140 performance you have also gained cardiovascular and weight management benefits from the body workout Polar target heart rate intensity definition is modified from international exercise science authorities recommendations in which Light intensity can reach lower than 60 HR max 51 4 5 OWNZONE Your Polar fitness heart rate monitor is able to determine your individual exercise heart rate zone automatically This is called OwnZone 02 and it can be determined during a warm up period lasting 1 5 minutes by walking jogging or in other exercise modes The main idea is that you start exercising slowly at a light intensity You then gradually increase the intensity of your exercise to raise your heart rate Using OwnZone makes exercise easier and more enjoyable You do not have to worry about calculations or guesswork for your exercise intensity determination There are four different exercise intensity zones which can be selected for the OwnZone function OwnZone Light Moderate Hard and Basic If you are exercising according to your Keeps U Fit Own Workout Program you can use OwnZone to adjust the training zones of your Program exercises Select the OwnZone function in the Program settings Alternatively if you choose Manual exercise you can select the OwnZone intensity zone in Exercise Settings OwnZone cannot be used in the body workout The OwnZone method ensures that you get versatile tra
18. 71 4 F110303 W096 20640 EP 0748185 US6104947 FI100452 W096 20641 EP 0804120 US5840039 114202 US 6537227 Other patents pending Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar fi www PolarFitnessTrainer com POLAR ENGLISH 97 12h 24h time mode Alarm setting O Backlight Basic settings Battery replacemen Care and maintenance Data communication Date settings Diary Daily file Disclaimer Exercise settings Fitness test Fitness bullets Frequently asked q Functions during the exercise General settings Guarantee Heart rate 60 Heart touch function Heart rate settings Heart rate zones HR Keylock 7 Language settings Low battery indication W Moon phase indicator 98 ENGLISH Follow up Your Achievements Ownlndex Pause an exercise Precautions Program creation Program editing Program settings Program update Program viewing Reminders Reset the wrist unit Resetting totals file Return to the time of day display SANE nimii Starting exercise recording 25 Stop an exercise Technical specific Time 2 setting Time of day setting Timer setting Totals file Transmitt Units setting User settings Volume setting Watch settings Weekly and monthly Weekly file
19. A V buttons to select YES or NO Press OK Note After you delete the reminder you cannot restore it Switching the Reminder Alarm Q Off When SNOOZE and the reminder information is displayed and the alarm sounds press the Light button to stop the alarm sound Reminder text stays in the display Press the Back button to exit the reminder view When you exit the reminder view the display automatically illuminates and the wrist unit returns to the Time of Day display Press the OK button to snooze the alarm for 10 minutes and to start the countdown timer If you do not stop the alarm it sounds for one minute and the wrist unit returns to the Time of Day display You can change the display view by pressing and holding the A button Note e The reminder alarm will be activated in all menus except the Exercise menu When the alarm goes on and you are in some of the other menus the wrist unit displays the Reminder Alarm view e Only one reminder alarm can sound at time if two or more reminders have the same alarm date and time the first set reminder sounds e Ifthe buttons are locked and the alarm sounds the buttons will function normally 78 Alarm Setting If you start from the Time of Day display press Press the V buttons until Settings is displayed Press OK Press the A V buttons to select WATCH Press OK Press the A V buttons to select ALARM Press OK Press the A V buttons to select alarm DAILY MON FRI o
20. ELETE MOVEMENT is displayed Press the A V buttons to select YES or NO Press OK If you select Yes the wrist unit displays MOVEMENT DELETED and returns to the movement list Adding Movement If you start from the Time of Day display repeat steps 1 5 6 Press the A V buttons to select muscle group LEGS CHEST DELTS BACK ARMS or ABS Press OK The list of the available movements alternate with the selected movement name 36 i Muscle group Name of the selected movement Cursor shows you the selected movement i 7 Press the A V buttons to select the desired movement Press OK 8 Sets Press the A V buttons to adjust the count of sets Press OK The wrist unit displays MOVEMENT ADDED and returns to the movement list Note One movement can exist only once in the body workout If the workout includes the maximum number of movements 14 or all the selected muscle group movements ADDING NOT POSSIBLE is displayed To be able to add a movement to your body workout delete some of the existing movements After editing your body workout press Back to return to the Program menu the wrist unit confirms your changes by displaying Body Exercise Updated Press and hold the Back button to return to the Time of Day display 3 2 3 BODY WORKOUT SETTINGS In the body workout settings you can switch the body workout on or off and rename your body workout 1 Start from the Time of Day display Press OK Exercise is displ
21. OwnZone limits bpm HR max are displayed If you have not determined your OwnZone before your age base limits are used You can now continue with your exercise Try to stay within the given heart rate zone to maximize the benefits of the exercise session 54 ENGLISH 9 FOLLOW UP YOUR ACHIEVEMENTS 5 1 DAILY FILE In the Daily File you can view detailed exercise information from your 26 most recent exercise sessions such as exercise duration calories burned maximum and average heart rate and exercise time in different intensity zones When the File becomes full the oldest File information is replaced by the most recent If you want to save the exercise data for a longer period transfer the File to the Polar Fitness Trainer web service For further information see the chapter Data Communication Daily Press Press V Weekly WV Press Totals 1 Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons until File is displayed Press OK 3 Press the A V buttons to select DAILY Press OK Note If Empty is displayed no exercise information has been recorded in the File ENGLISH 55 The following information is displayed Exercise name if the Program exercise or body workout was selected while exercising Alternatively if the Manual exercise was selected Exercise is displayed Graphic bars indicate the amount of exercise performed The height of the bar indicat
22. S sese ttt ttn nnctennes 9 ES eat P 11 14 MEASURING YOUR HEART RATE scsssseecssesssseessscessecesnecsusecsnsecssceensessseesnsccuneesssessucesscesneesnessusesneeesteeesneesneees 13 TEST YOUR FITNESS LEVEL GET YOUR OQWNINDEX cccssscassccoscccsscastscasstessecosscouecnassetiustasehoabesauidoasisasesoavedeaveroucdoveteavies 15 2 1 PERFORMING THE FITNESS TEST 22 TESTTREND e etie caste dccem SET YOUR GOAL CREATE WORKOUT PROGRAM 22 21 31 KEEPS U FIT OWN WORKOUT 21 311 Creating Your Propia Monssen niet tte eret edie dada 3 1 2 View and Edit Your Program 3 1 3 PMOSAM 3 14 Update YouUf PTOBIGITI scere retrato rere ener rere neutre etre o teretes teet eren 3 2 POLAR BODY WORKOUT 3 2 1 Creating Your Body Workout sess i aadete 3 2 2 View and Edit Your Body Workout sse ttes 35 3 23 Body Workout Settings i teet rare petiit bee Fette ene toc en Ree 38 ENGLISH 5 REACH YOUR GOAL START EXERCISING 41 STARTING EXERCISE RECORDING 4 2 FUNCTIONS DURING EXERCISE 4 3 STOPPING THE EXERCISE 4 4 EXERCISE SETTINGS 4 5 OWNZONE FOLLOW UP YOUR ACHIEVEMENTS 5 1 DAILY FILE 5 2 WEEKLY FILE 5 3 TOTALS FILE 54 5 5 REMEMBER TO RELAX GET YOUR OWNRELAX 6 1 PERFORMING THE RELAXATION SESSION 6
23. Test Exercise According to Your Program 45 49 lt 21 21 23 24 27 28 31 32 35 36 38 gt 38 Trend SAAS OSU IE 50 54 19 19 22 23 25 26 29 30 32 33 36 gt 36 55 59 lt 18 18 20 21 23 24 27 28 30 31 33 gt 33 Follow Up Your Weekly Progress 60 65 lt 16 16 18 19 21 22 24 25 27 28 30 gt 30 from the electronic Diary gt Result Your Weekly Status 20 ENGLISH ENGLISH 21 3 1 1 CREATING YOUR PROGRAM This section provides you with step by step information on how to create your Keeps U Fit Own Workout Program To be able to get an accurate exercise program start by measuring your fitness level as instructed in the chapter Test Your Fitness Level Get Your Ownlndex 1 Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons to select Program Press OK 3 Press the A V buttons to select CARDIO Press OK 4 Press the A V buttons to select CREATE Press OK Note e f you have not performed the Polar Fitness Test before or if it has been more than six months since you last performed it OWNINDEX MISSING DEFAULT USED is displayed Return to the Time of Day display by pressing and holding the Back button and perform the Fitness Test as instructed in the chapter Test Your Fitness Level Get Your Ownlndex Otherwise the default Ownlndex value result of Polar Fitness Test is used and the recommended amount of exercise at different intensity levels is not accurate for you e f START WITH BASIC
24. WebLink application offers you the option of transferring exercise data from your wrist unit to your personal training diary on the Polar Fitness Trainer web service for graphical analysis and long term follow up The Polar Fitness Trainer is a complete web service tailored to support your exercising Free registration gives you access to a personalized exercise program diary tests and calculators useful articles and much more You can gain access and start the registration process for the web service at www PolarFitnessTrainer com For further information on system requirements see the chapter Technical Specifications With the Polar MobileLink to Fitness application you can send data from your wrist unit to Nokia mobile phone and from mobile phone to the Polar Fitness Trainer web service Moreover you get other useful fitness tools to your Nokia mobile phone Check www polar fi mobilelink to learn more about the application there you will also find compatible phone models and instructions how to download and use the application Operations and some features are SIM card and or network dependent See www polar fi and www PolarFitnessTrainer com for further instructions 72 ENGLISH 8 SETTINGS In the Settings menu you can view or change the information you have set earlier such as the time of day and date or you can set information such as heart rate limits volume and alarm settings 81 WATCH SETTINGS Note that ther
25. ad of 691 is 43 25 displayed 2 Select CONTINUE by pressing the V buttons Press OK to continue recording your exercise Calories Cal kcal Exercise duration Fitness bullets a bullet appears for every 10 minutes in the target heart rate zone equaling one hour in total if all the bullets appear Fitness bullets 44 45 Changing Settings During Exercise You can change the settings while recording your exercise or you can pause the exercise recording while modifying your settings 1 If you want to change the settings without pausing the exercise recording press and hold OK Alternatively if you want to pause the exercise recording press the Back button and select SETTINGS with the A V buttons Press OK 2 HR ALARM HR LIMITS and HR VIEW are displayed Press the A V buttons to select HR Alarm HR Limits or HR View Press OK HR alarm Select VOL 2 loud VOL 1 quiet or alarm OFF with the A V buttons Press OK HR limits If you are using Manual exercise and OwnZone or Automatic HR limits select HARD MODERATE LIGHT or BASIC with the A V buttons Press OK Your limits are displayed for a few seconds Alternatively if you are using Manual limits Program exercise or body workout your target heart rate limits are displayed for a few seconds HR view Select HR beats per minute or HR 6 percentage of your maximum heart rate with the A V buttons Press OK When you have modified the settings th
26. al or workmanship for two years from the date of purchase Please keep the receipt or International Guarantee Card which is your proof of purchase The guarantee does not cover battery damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked or broken cases and elastic strap The guarantee does not cover any damage s losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the product During the guarantee period the product will be either repaired or replaced at an authorized service center free of charge This guarantee 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 0537 This CE marking shows compliance of this product with Directive 93 42 This crossed out wheeled bin marking shows that Polar products are electronic devices and in the scope of Directive 2002 96 EC of the European Parliament and of the Council on waste electrical and electronic equipment WEEE These products should thus be disposed of separately in EU countries The products have been put on the market after 13 August 2005 Polar encourages you to minimize possible effects of waste on the environment and human health also outside the European Union by following local waste disposal regulations and
27. are shown only in Exercise recording mode Default movements and repetitions are the same for everyone the weights are calculated according to your body weight and gender 3 21 CREATING YOUR BODY WORKOUT 1 Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons to select Program Press OK 3 Press the W buttons to select BODY Press OK 4 Press the A V buttons to select CREATE Press OK 5 The wrist unit displays BODY EXERCISE and your body workout targets in a few seconds If you want to view your body workout targets continue from the section Your Body Workout Targets on next page Alternatively return to the Time of Day display by pressing and holding the Back button Note e If START WITH BASIC SETTINGS appears some of the Basic Settings are missing Press OK to complete all your settings For further information see the section Basic Settings e Ifyou have already created a body workout OVERWRITE CURRENT is displayed Press the A W buttons to select YES to create a new body workout or NO to cancel the creation of a new body workout Press OK e f you have created also a Keeps Fit Own Workout Program the body workout target exercise duration calories and one exercise count are added to your weekly exercise targets You can view your weekly targets in the Diary 34 3 2 2 VIEW AND EDIT YOUR BODY WORKOUT This section describes how you can view and edit your body workout
28. ater are very conductive The electrodes of a transmitter may short circuit which prevents ECG signals from being detected by the transmitter Jumping into 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 ECG signals ECG signal strength depends on the individual and also varies depending on an individual s tissue composition The percentage of people who have problems in heart rate measuring is considerably higher in water than in other use 10 2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING Exercise may include some risk Before beginning a regular exercise program it is recommended that you answer the following questions concerning your health status If you answer yes to any of these questions we recommend that you consult a doctor before starting any training program Have you been physically inactive for the past 5 years Do you have high blood pressure or high blood cholesterol Do you have symptoms of any disease Are you taking any blood pressure or heart medication Do you have a history of breathing problems Are you recovering from a serious illness or medical treatment Do you use a pacemaker or another implanted electronic device Do you smoke Are you pregnant Note that in addition to exercise intensity medications for heart blood pressure psychological conditions asthma brea
29. ation see the chapter Keeps U Fit Own Workout Program 24 Your Weekly Exercise Targets Weekly Targets Target exercise count per week Target total exercise duration per week Target total calories Cal kcal you should burn in your weekly exercise Press the V button to proceed Weekly HR zones Your weekly target exercise time is divided into three different intensity zones Light Moderate and Hard depending on your Program target selection The height of the bar zones Hard indicates the weekly exercise target in the intensity zone lt Y Moderate Light 25 Exercising in the Light intensity zone 60 70 HR max is good for improving health and fitness It also improves basic endurance and helps you to recover from heavier exercise Moderate Exercising in the Moderate intensity zone 70 80 HR max is effective particularly for improving aerobic fitness All programs include exercise in this intensity zone The Hard intensity zone 80 90 is for relatively short exercise at high intensity Exercising in this zone causes heavy breathing muscle tiredness and fatigue It increases maximum performance capacity Only Improve and Maximize Programs include exercise in this intensity zone Press OK to view the target exercise durations in different intensity zones Intensity zone Lishe Graphical bar of the intensity zone is highlighted LISI Target exer
30. ax is displayed The wrist unit starts the session by searching for your heart rate When your heart rate is received Session starts is displayed for a few seconds and the following information is displayed Relax lax Your current OwnRelax bar CountDown timer shows the time 355 i 7 taint set 0335 The more to the right your current OwnRelax bar is the higher your heart rate variability is and the more relaxed your are In contrast the more to the left your current OwnRelax bar is the smaller your heart rate variability is and thus the less relaxed your body and mind are Note e Ifthe wrist unit does not receive your heart rate Session stopped is displayed Check that the transmitter electrodes are wet and that the strap is snug enough Restart the relaxation session e You stop the relaxation session at any time by pressing the Back button Session stopped is displayed for a few seconds When the session is over an alarm sounds and the following information is shown in the display Your OwnRelax in milliseconds ms average value of the session The bar corresponds to the milliseconds value Your relaxation heart rate as we beats per minute average value of the session Note e Your OwnRelax value in milliseconds can vary between 1 and 200 ms e Range of the bar is 1 to 100 ms Left end of the bar is 1 ms and right end is 100 ms or greater To interpret your result accurately
31. ayed Press the A V buttons to select Program Press OK Press the V buttons to select BODY Press OK Press the V buttons to select SETTINGS Press OK Press the V buttons to select RENAME or ON OFF Press OK 4 N Note If you select Settings and you have not created a body workout Empty is displayed Create a body workout first For further information see the section Creating Your Body Workout Renaming Body Workout You can rename your body workout with eight letters The available digits are 0 9 space A Z a z The adjustable letter is underlined and blinking Press the A V buttons to change the letter Press OK to accept the selected letter Press Back to move to a letter you have previously set 38 ENGLISH Press and hold OK to skip editing the rest of the letters After editing the last letter press OK Body Workout On or Off Selection Switch the body workout ON or OFF with the A V buttons Press OK Note If you switch the body workout off you cannot select the body workout in the Exercise menu Even if you switch the body workout off it remains in the wrist unit memory Switch the body workout on to use it again Press and hold the Back button to return to the Time of Day display 4 REACH YOUR G 5 EXERCISING In the Exercise menu you can view and record your exercise information such as your heart rate exercise time and energy expe
32. can start using your Polar heart rate monitor If you select you can change your Basic Settings Press the Back button until you return to the setting you want to change 1 4 MEASURING YOUR HEART RATE To measure your heart rate you need to wear the transmitter Heart rate coding reduces interference from other heart rate monitors that are close by To make sure that the code search is successful and ensure trouble free heart rate monitoring keep the wrist unit within 3 feet 1 meter of your transmitter Check that you are not near other people with heart rate monitors or any source of electromagnetic disturbances for further information on interference see the chapter Precautions 1 Moisten the electrode areas of the strap under running water and make sure that they are well moistened 72 2 Attach the connector to the strap Position the letter L on the connector next to the word LEFT on the strap and snap the fastener 14 ENGLISH lt gt 3 Adjust the strap length to fit snugly and comfortably Secure the strap around your chest just below your chest muscles and snap the second fastener 4 Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central upright position 5 Wear the wrist unit as a watch In the Time of Day display press OK to enter the menu Exercise is displayed The wrist unit automatically starts to search for yo
33. cise duration in the selected intensity zone To view the information for the other intensity zones press the A V buttons Press the Back button to return to the Weekly HR zones view Press the V button to proceed Polar target heart rate intensity definition is modified from international exercise science authorities recommendations in which Light intensity can reach lower than 60 HR nay 26 ENGLISH Your Exercise Session Targets If you start from the Time of Day display repeat steps 1 4 on page 24 and press the W buttons until Weekly Exercises is displayed Weekly Exercises Depending on your exercise count selection your weekly exercise time is divided into individual exercise sessions of different durations Exercise sessions are called SHORT NORMAL and LONG according to the duration of the exercise The Weekly Exercises view Adding Exercise Session to Your Program shows you summary of your If you select ADD adjust the exercise Duration weekly exercise sessions 1 Adjust the hours with the A buttons Press OK P with the number of exercise 2 Adjust the minutes with the A V buttons Press OK sessions displayed by duration 3 The wrist unit displays EXERCISE CALORIES UPDATED To view your targets per Your target exercise calories are automatically calculated exercise session press OK and the wrist unit displays targets of the added exercise session The Exercises view shows you Note The
34. d HR alarm watch timer and reminder alarms If you select sounds off the button and activity sounds are Switched off The alarm sounds can be switched on or off in the Watch Settings The heart rate zone alarms can also be Switched on or off in the Exercise Settings and during your exercise session 2 Button Lock Setting 7 Keylock Button lock can be activated in the Time of Day display and during exercise recording If you start from the Time of Day display repeat steps 1 4 Press the A V buttons to select MANUAL or AUTOMATIC Press OK Automatic wrist unit automatically locks all the buttons except the Light button if you do not press any button within one minute You can Switch the button lock off by pressing and holding the Light button until BUTTONS UNLOCKED is displayed Manual You can switch the button lock on or off by pressing and holding the Light button until 1 is displayed or disappears 3 Units Settings If you start from the Time of Day display repeat steps 1 4 Press the A V buttons to select KG CM or LB FT Press OK Weight Pounds Kilograms Height Feet inches Centimeters Calories Cal kcal 4 Language Settings If you start from the Time of Day display repeat steps 1 4 Press the A V buttons to select language Press OK ARE YOU SURE is displayed Press the A V buttons to select YES or NO Press OK Press and hold the Back button to return to the Time of Day display Note If y
35. d electrical brakes may cause interfering stray signals To try to tackle these problems relocate the wrist unit as follows 1 Remove the transmitter from your chest and use the exercise equipment as you would normally 2 Move the wrist unit around until you find an area in which it displays no stray reading or does not flash 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 your chest and keep the wrist unit 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 90 ENGLISH Crosstalk When in non coded mode the wrist unit picks up transmitter signals within 3 feet 1 meter Simultaneous non coded signals from more than one transmitter can cause an incorrect readout Using the Polar Heart Rate Monitor in a Water Environment Your Polar heart rate monitor is water resistant and can be used when swimming The fitness heart rate monitor is not however a diving instrument To maintain the water resistance do not press the buttons of the wrist unit under water Users measuring their heart rate in water may experience interference for the following reasons Pool water with a high chlorine content and seaw
36. d of your OwnRelax values pep Your most recent OwnRelax value 70 5 Press OK to see detailed information on your OwnRelax result Your OwnRelax in milliseconds ms average value of the session The bar corresponds to the milliseconds value 2 27 Your relaxation heart rate as beats per minute average value of the session 53 lt 9 we 6 Press the Back button to return to the trend view You can view the other values by pressing the V buttons Press and hold the Back button to return to the Time of Day display alternatively continue from Deleting OwnRelax value Deleting OwnRelax Value 5 Press and hold the Light button to start deleting the selected value 6 DELETE VALUE is displayed Press the A V buttons to select YES or NO 7 Press OK The wrist unit returns to the Trend view 8 Press and hold the Back button to return to the Time of Day display 71 7 GET EXTRA BENEFIT FROM POLAR APPLICATIONS DATA COMMUNICATION Your Polar fitness heart rate monitor offers you the option of transferring data between your wrist unit PC and Nokia mobile phone You can edit and transfer your wrist unit settings easily from your PC to your wrist unit via the Polar UpLink Tool Moreover you can design your own logo to personalize your wrist unit or select one from the Polar Logo Gallery For further information on system requirements see the chapter Technical Specifications The Polar
37. d time settings Press all buttons except the Light button at the same time until the display is filled with digits Press OK For further information see the section Basic Settings If you have already set the Basic Settings once you can skip them after setting the date by pressing and holding the Back button If you do not press any button after you reset the wrist unit within one minute the wrist unit goes to the Time of Day display If this does not work have the batteries checked Updated OwnZone limits vary a lot Heart rate variability reacts sensitively to all changes taking place in your body and environment The OwnZone heart rate limits are affected by amongst other things your state of fitness the time of day of the OwnZone determination the type of exercise and your state of mind The lower limit of the OwnZone can vary for the same person by 5 10 beats but as much as 30 beats is possible However it is important that the exercise carried out in the OwnZone feels light or moderate For example if you raise your heart rate too rapidly after the first stage you may receive OwnZone heart rate limits that are too high If the OwnZone limits seem to be too high we recommend that the OwnZone determination be repeated ENGLISH 93 12 TECHNICAL SPECIFICATION Your Polar fitness heart rate monitor is designed to help users to achieve their personal fitness goals indicate the level of physiological strain and intensit
38. e are two ways that the time and date can be presented Select the presentation mode when setting the 12 h date month day year or 24 h date day month year time Press Press Press Press Watch HRSet w User General Press OK Timer Remind w Alarm Time Time2 w Date Start from the Time of Day display Press OK Exercise is displayed Press the V buttons until Settings is displayed Press OK Press the A V buttons to select WATCH Press OK Press the A V buttons to select TIMER REMIND ALARM TIME TIME 2 or DATE settings Press OK to enter the desired settings Note You can return to the Time of Day display from any menu by pressing and holding the Back button You can also enter the Watch settings by pressing and holding the Back button in the Time of Day display You can skip the time and date settings and accept them as they are by pressing and holding the OK button ENGLISH 73 Timer Setting You can set the countdown timer to sound an alarm once after a set time If you start from the Time of Day display repeat steps 1 3 4 Press the A V buttons to select TIMER Press OK 5 Set the hours with the A V buttons Press OK 6 Set the minutes with the A V buttons Press OK The countdown timer starts running and Timer is displayed While the timer is running you can restart the timer by pressing and holding OK or you can stop the timer by pres
39. e wrist unit returns to either Exercise mode or Exercise pause mode For further information see the section Exercise Settings Note The wrist unit shows the exercise or exercise pause mode if you do not press any of the buttons within one minute 46 4 3 STOPPING THE EXERCISE 1 Press the Back button Your current heart rate is displayed Exercise recording is paused t is displayed 2 Select EXIT with the A V buttons and press OK Summary of your exercise is displayed Exercise duration hh mm ss Calories burned during the exercise Cal kcal The maximum max and average avg heart rate of the exercise session bpm HRmay alternate 3 Press OK to enter the Exercise menu or press and hold the Back button to return to the Time of Day display Note e The wrist unit shows the Time of Day display after five minutes if you forget to stop the heart rate measurement after you pause the exercise recording and remove the transmitter from your chest e check how to take care of your transmitter after exercising see the chapter Care and Maintenance 47 4 4 EXERCISE SETTINGS In the Exercise Settings menu you can view and select your next exercise session and settings used during exercise 1 Start from the Time of Day display Press OK 2 Exercise is displayed Press OK 3 Press the V buttons to select SETTINGS Press OK 4 Press the A V buttons to select EXERCISE HR ALARM or HR VIEW Press OK Note
40. es the exercise duration 05 The selected exercise is shown by a cursor gt A ess Date of the selected exercise Select the exercise with the A V buttons Press OK Scroll through the following information with the A V buttons Duration Calories ap 9 Exercise name Calories burned while exercising Duration Time of day the exercise started Fat Cal kcal 00 45 85 Exercise duration hh mm ss T Fat percentage of the burned calories not displayed if body workout was selected while exercising An estimate of fat consumption is calculated using total calories Cal kilocalories kcal expended during an exercise session Fat percentage can vary between 0 and 60 and is shown with a percentage accuracy of 5 56 Heart Rate Maximum Max and average Avg heart rate in beats per minute alternate with the percentage of maximum heart rate reading HR zones displayed if the Program exercise was selected while exercising Press OK to view information for the Light Moderate and Hard intensity zones Press the V buttons to move between intensities Target exercise duration in the selected intensity zone The intensity zone bar is highlighted Exercise duration in the zone Press Back to return to the HR zones view Time in Zone displayed if the Manual exercise or body workout was selected while exercising and HR limits were on Heart rate lim
41. ess the A V buttons to select OWNZONE AUTOMATIC MANUAL or OFF Press OK Note You can edit HR Limits Setting if you have not created the Program you have switched the Program off or you have selected Manual exercise or body workout You can edit the HR Limits of the Program exercise only by selecting the OwnZone function on or off in the Program Settings e body workout you can only select Manual or OFF OWNZONE The wrist unit determines your individual target heart rate limits automatically in the beginning of the exercise For further on how to determine your OwnZone limits see the section OwnZone Press the A V buttons to select HARD MODERATE LIGHT or BASIC limits for OwnZone Press OK The wrist unit displays your previously determined OwnZone limits in the selected zone If you have not performed the OwnZone your age based limits are displayed These limits are used if your next OwnZone determination fails AUTOMATIC Automatically calculated age based heart rate limits Press the A V buttons to select HARD MODERATE LIGHT or BASIC Press OK The wrist unit displays the heart rate limits based on the birth date you have entered 49 HARD The Hard intensity zone 80 90 HR max is for relatively short exercise at high intensity Exercising in this zone causes heavy breathing muscle tiredness and fatigue It increases maximum performance capacity MODERATE Exercising in the Moderate intensity zone 70 80 HR max
42. han one half of the moon is visible the moon is increasing Full Moon the moon is completely visible Last Quarter less than one half of the moon is visible the moon is decreasing New Moon the moon is not visible 1 3 BASIC SETTINGS Start from the Basic Settings mode when you use your product for the first time You only need to activate the blank wrist unit once Once activated the wrist unit cannot be switched off Alternatively you can transfer the Basic Settings to the wrist unit from your computer For further information see the chapter Data Communication Note It is important that you be precise with the settings as they have an impact on the accuracy of the Keeps U Fit Own Workout Program 1 Activate the wrist unit by pressing any button The display fills up with digits Press OK 2 WELCOME TO POLAR FITNESS WORLD is displayed Press OK to start settings 3 Language Press the A V buttons to select language Press OK 4 START WITH BASIC SETTINGS is displayed Press OK to start the Basic Settings 5 Time Press the V buttons to select the 12 H or 24 H time mode Press OK 12 H the time is displayed from 1 to 12 am or pm In the date and birthday settings the month is set first and then the day mm dd Press the A V buttons to select AM or PM Press OK Press the A V buttons to set the hours Press OK Press the A V buttons to set the minutes Press OK 24 H the time is displayed fro
43. he Fitness Test Trend view 3 SET YOUR GOAL CREATE WORKOUT PROGRAM Fitness Classes The Polar Fitness Test result your Ownlndex is most meaningful when comparing your individual values and changes in 3 1 KEEPS U FIT OWN WORKOUT PROGRAM them Ownlndex can also be interpreted according to your gender and age Locate your Ownlndex on the table to find your The Polar Keeps U Fit Own Workout Program is based on your current fitness level giving you guidance on how much you current cardiovascular fitness classification compare it with those who are of the same age and gender need to exercise to achieve your personal fitness goals Age 1 2 3 4 5 6 7 This classification is based on a literature review of 62 studies The personalized Keeps U Fit Own Workout Program helps you to plan your exercise by recommending total exercise duration YEARS VERY LOW FAIR MODERATE GOOD VERY where VOzmay measured directly in healthy adult subjects in calories and exercise duration in different intensity zones The Program takes into account your current fitness level your LOW GOOD the USA Canada and 7 European countries Reference Shvartz E Reibold RC Aerobic fitness norms for males and females aged 6 to personal target and how many times per week you want to exercise Based on these values you receive weekly and daily 20 24 32 32 37 38 43 44 50 51 56 57 62 gt 62 75 years a review Aviat Space Environ Med 61 3 11 1990 exercise
44. heart rate and heart rate variability measurement Heart rate and heart rate variability are sensitive parameters in measuring and evaluating overall relaxation of the body The relaxation session should be performed at rest lying down or sitting comfortably In order to compare the results of consecutive relaxation sessions the measurements should be repeated in standardized the same conditions 6 1 PERFORMING THE RELAXATION SESSION It is recommended to conduct the relaxation session Inthe morning in standardized conditions for general relaxation check Before exercise to check readiness for the planned workout After exercise for recovery Whenever you feel the need to check your relaxation It takes 5 minutes to perform the relaxation session To get reliable relaxation values take notice of the following The session can take place anywhere at home in the office in the gym or at a health club as long as the test environment is peaceful There should be no disturbing noises for example television radio or telephone or people talking to you You should not read You should be lying down or sitting relaxed and calm 66 ENGLISH 1 Wear the transmitter as described in the section Measuring Your Heart Rate 2 Start from the Time of Day display Press OK Exercise is displayed 3 Press the A V buttons until Relax is displayed Press OK 4 Press the A V buttons to select START Press OK Begin to rel
45. idual HR max is to perform a maximal exercise stress test in a laboratory max is a useful tool for determining the intensity of exercise HR max is used in the estimation of energy expenditure 13 Heart rate value in a sitting position HR Press the A V buttons to set your heart rate value in a sitting position Press OK jt Should be your typical heart rate when you are not doing any physical activity while sitting is used in the estimation of energy expenditure To easily determine your sit down and put on your wrist unit and transmitter Start the measurement to show your heart rate value on the display Look at your wrist unit after 2 to 3 minutes This is your HR To more precisely calculate your wear your Polar heart rate monitor for one normal day Occasionally when you sit and do not engage in any physical activity for 2 3 minutes write down your heart rate value In the evening calculate the average value 84 14 Maximal oxygen uptake value 0 ml kg min Press the A V buttons to set your maximal oxygen uptake value Press OK VOomax 15 the maximum capacity for oxygen consumption by your body during maximum exertion This is also known as aerobic power or maximal oxygen intake consumption 0 is a commonly used determinant of aerobic cardiovascular fitness The most accurate way of determining your individual 0 is to perform a maximal exercise stress test in a laborat
46. ing to exercise Alternatively if you have selected Manual exercise you can change the HR Limits settings in Exercise Settings f START WITH BASIC SETTINGS appears some of the Basic Settings are missing Press OK to complete all your settings For further information see the section Basic Settings 4 2 FUNCTIONS DURING EXERCISE Note Your exercise information is saved only if the stopwatch has been on for more than one minute Checking the Time of Day Bring the wrist unit near the Polar logo on the transmitter The time of day and your current heart rate are displayed Checking Exercise Information Press the V buttons to view the following options Exercise Exercise duration Heart rate as beats per minute bpm or as a percentage of your maximum heart rate HR max depending on your settings The arrow symbols beside the symbol indicate that you are below lt above 3 your target heart rate zone 40 Calories displayed as Cal kcal Calories depending on your units settings The calories you have burned until now Chur W Polar calorie calculation shows your energy expenditure while exercising You can use the feature to set daily and weekly exercise goals in terms of calories Cal kcal regardless of the Program Monitor your energy expenditure by following the calories of one exercise session accumulated weekly calories or your total calories for as many exerc
47. ining OwnZone is based on measuring changes in heart rate variability during your warm up for exercise Heart rate variability reflects changes in your body s physiology If your heart rate variability decreases either too slowly or too fast or if your heart rate exceeds the safety limit during the OwnZone determination the wrist unit selects your most recent OwnZone Alternatively if there is no previous OwnZone determination in memory and your OwnZone determination fails your age based heart rate zone is used OwnZone has been developed for healthy people Some health conditions may cause heart rate variability based OwnZone determination to fail for example high blood pressure some cardiac arrhythmias and some medications 52 Determining Your OwnZone Heart Rate Limits Check the following before you start to determine your OwnZone You have set your user information correctly You have switched the OwnZone function on Each time you start saving exercise information and have the OwnZone function on the wrist unit starts finding your OwnZone For further information see the section Exercise Settings You should always redefine your OwnZone e When changing your exercise environment or exercise mode f you feel unusual about the physical state of your body when starting to exercise For example you are stressed not recovered from the previous training or not feeling well After changing your settings 1 If you start f
48. ise Sessions as you choose In Zone displayed if HR limits is on x symbol is displayed if your OwnZone determination succeeds Exercise duration between target heart rate limits Target heart rate limits as bpm or as HR may depending on your settings The symbol moves left or right according to your heart rate If the Si symbol is not visible it means your heart rate is either below or above lt your target heart rate limits The alarm sounds provided the zone alarm is switched on max HR zones displayed if Program exercise is selected The time spent in your present intensity zone The intensity zone symbol shows you the zone you are at the moment The target intensity zone bar is highlighted if you are within your target heart rate zone Exercise Targets not displayed if Manual exercise is selected Exercise name Target exercise duration Target calories Cal kcal Note Your target heart rate zone is automatically defined according to your Program exercise targets When your Program exercise target time in the zone is fulfilled the target heart rate limits are changed For example if your exercise includes both Moderate and Hard intensity zones your lower limit is at first defined according to your Moderate zone and then changed to Hard zone after the Moderate zone is fulfilled When your target exercise time in all the zones is fulfilled the limits are changed to Light limits 4
49. ise count is automatically reset to zero 59 Total Duration Total Calories The last reset date of the total The last reset date of the total cumulative exercise duration Pa cumulative calories Cal kcal ee oo Y sessions starting from the starting from the previous reset previous reset ru Li Note When you have burned 999 999 Cal kcal the total cumulative Note Your total exercise duration is displayed in hours and minutes calories are automatically reset 10 zero until you reach 99 hours and 59 minutes After this your cumulative exercise duration is displayed in hours until 9999 hours is reached and the total exercise duration is automatically reset to zero Resetting Total Counters If you start from the Time of Day display repeat steps 1 3 4 Press the A V buttons to select Reset Total Counters Press OK 5 Press the A V buttons to select reset ALL all total counters EXE COUNT total count DURATION total duration or CALORIES total Cal kcal Press OK 6 ARE YOU SURE is displayed Press the A V buttons to select YES or 0 Press OK Press and hold the Back button to return to the Time of Day display 60 5 4 DIARY This section describes how to compare your target exercise duration count calories and duration in different intensity zones tothe values you have achieved This way you have reliable information on your progress immediately and you know if yo
50. its Exercise duration between heart rate limits Press the Back button to return to the Daily File Alternatively press and hold the Back button to return to the Time of Day display Deleting File 1 In the Duration display press and hold the Light button until DELETE FILE is displayed 2 Press the A V buttons to select YES or NO Press OK 3 If you select Yes the wrist unit displays ARE YOU SURE If you do not want to delete the file select NO Select YES to delete the file Press OK Note After deleting the file you cannot restore it 57 5 2 WEEKLY FILE You can check the automatically saved weekly Diary information in the Weekly File The Weekly File includes information for the 26 most recent weeks When the Weekly File becomes full the next week s information replaces the oldest The Diary is saved in the Weekly File on Sunday at midnight At the same time the current Diary is reset 1 If you start from the Time of Day display press OK 2 Press the A V buttons until File is displayed Press OK 3 Press the A V buttons to select WEEKLY Press OK 4 Press the A V buttons to select EXE COUNT exercise count EXE TIME exercise duration CALORIES or HR ZONES Press OK Note If Empty is displayed no exercise information has been recorded in the File Scroll through the saved information with the A V buttons The black cursor moves according to the week Press Back to return to the Weekly view E
51. ke sure that the cover s sealing ring is placed correctly in its groove 6 Gently press the cover deep enough so that its exterior surface is on the same level as the connector s surface 7 Turn the cover with the coin clockwise so that the arrow on the cover turns from OPEN to CLOSE Make sure that the cover is closed properly Note e inorder to ensure the maximum life span of the connector s battery cover open it only when you need to change the battery We recommend that you change the sealing ring of the battery cover every time you change the battery You can get the sealing ring battery kits from well equipped Polar retailers and authorized Polar Services In the USA and Canada Additional sealing rings are available from an authorized Polar Service Center only e Keep the batteries away from children If swallowed contact a doctor immediately e Batteries should be disposed of properly according to local regulations ENGLISH 89 10 PRECAUTIONS 10 1 INTERFERENCE DURING EXERCISE Electromagnetic Interference Disturbances may occur near high voltage power lines traffic lights overhead lines of electric railways electric bus lines or trams televisions car motors bike computers some motor driven exercise equipment cellular phones or when you walk through electric security gates Exercise Equipment Several pieces of exercise equipment with electronic or electrical components such as LED displays motors an
52. lar logo on the transmitter By pressing and holding the V button you can change the time zone in the Time of Day display ENGLISH 9 Symbols The menu level indicator shows you the number of menu items When browsing the menus the symbol indicates where you are in the current menu level symbol shows you the total number of menu items In guided setting sequences the number of symbols indicates the total number of settings and the flashing symbol indicates the setting you are currently adjusting The framed heart indicates the coded transmission of your heart rate For further information see the section Measuring Your Heart Rate The recording symbol indicates that exercise recording is on iil The sound symbol indicates that the heart rate zone alarm is switched on in the Exercise menu For further information see the section Functions During Exercising h The dumbbell symbol indicates the body workout The envelope reminds you to check the exercises from last week or to perform the Polar Fitness Test For further information see the section Weekly and Monthly Follow Up he battery symbol indicates that the wrist unit battery is low For further information see the chapter Care and Maintenance QD The alarm symbol indicates that the alarm is switched on For further information see the section Watch Settings Moon phase indicator First Quarter less t
53. ly approximately one second has a different effect than pressing and holding the button for a longer period of time at least two seconds Move up in the menus and selection lists Increase the selected flashing value when is on the display Switch the backlight on By pressing and holding the Light button you can 2 Lock and unlock all the buttons except the Light button in the Time of Day display or while recording your exercise Press and hold the Light button until Buttons Locked or Unlocked is displayed By pressing and holding the A button you can e Change the display logo in the Time of Day display Change the top row information in the Exercise recording mode Exit the displayed menu and return to the previous level Cancel the selection and leave the setting as it was Switch the alarm off Enterthe menu in the Time of Day display Enterthe displayed menu Accept your selection By pressing and holding the OK button you can start exercise recording from the Time of Day display By pressing and holding the Back button you can Return to the Time of Day display from any menu Enterthe Watch settings from the Time of Day display Move down in the menus and selection lists Heart Touch Decrease the selected flashing value when In the Exercise mode you can see the time is on the display of day by bringing the wrist unit near the Po
54. m 0 to 23 hours In the date and birthday settings the day is set first and then the month dd mm Press the A V buttons to set the hours Press OK Press the A V buttons to set the minutes Press OK 6 Date Press the V buttons to select the month mm or day dd Press OK Press the A V buttons to select the day dd or month mm Press OK Press the A V buttons to select the year yy Press OK 7 Units Press the A V buttons to select kilograms and centimeters KG CM or pounds and feet LB FT Press OK Note The unit selection also affects how the calories are displayed If you select Ib ft calories are displayed as Cal If you select kg cm calories are displayed as kcal 8 Weight Press the A V buttons to set your weight Press OK Note If you select the wrong units you can still change them by pressing and holding the Light button 9 Height Press the A V buttons to set your height Press OK Note If you select Ib ft as your units you first set feet and then inches 10 Birthday Press the A V buttons to select your birth month mm or day dd Press OK Press the A V buttons to select the day dd or month mm Press OK Press the A V buttons to select the year yy Press OK 11 Sex Press the A V buttons to select MALE or FEMALE Press OK 12 SETTINGS OK is displayed Press the A V buttons to select YES or NO Press OK If you select Yes your settings are accepted and you
55. mends that you exercise approximately three hours a week divided into three to five exercise sessions Select Maintain if your target is to maintain your current aerobic fitness level If you have not exercised recently Maintain is a good start for you and may even improve your fitness The Program recommends that you exercise approximately one and half hour per week divided into two to three exercise sessions ENGLISH 23 7 Exe Count exercise count Based on your Ownlndex and target selection the wrist unit recommends how many times week you should exercise The cursor shows you the recommended value If you wish you can change the value with the A V buttons Press OK 8 The wrist unit displays YOUR PERSONAL PROGRAM and your weekly exercise targets in a few seconds If you want to view your targets continue from Your Weekly Exercise Targets Alternatively return to the Time of Day display by pressing and holding the Back button 3 1 2 VIEW AND EDIT YOUR PROGRAM This section describes how you can view and edit your Keeps U Fit Own Workout Program 1 If you start from the Time of Day display press OK Exercise is displayed 2 Press the A V buttons to select Program Press OK 3 Press the A V buttons to select CARDIO Press OK 4 Press the A V buttons to select EDIT Press OK Note If you have not created a Program Empty is displayed The wrist unit advises you to create a Program first For further inform
56. nditure 4 1 STARTING EXERCISE RECORDING 1 Wear the transmitter as described in the section Measuring Your Heart Rate When you wear your transmitter during an exercise session the wrist unit automatically calculates the number of calories you have burned as well as the other exercise information based on your heart rate 2 Start from the Time of Day display Press OK 3 Exercise is displayed The wrist unit automatically starts to search for your heart rate Press OK 4 Exercise and the name of the next exercise session alternate in the top row Press the V buttons to select START Press OK to start recording your exercise session Exercise time starts running Alternatively if you want to perform some other exercise session than displayed in the top row press the V buttons to select SETTINGS Press OK Press the A V buttons to select EXERCISE Press OK Press the A V buttons to select the exercise session you want to perform press OK until the exercise session is started and exercise time is running ENGLISH 39 f OwnZone is displayed see the section OwnZone f you want to skip the OwnZone determination and use the previously determined OwnZone press OK In this case if you have not determined your OwnZone before your age based heart rate limits are used f you have selected a Program exercise but do not want to determine your OwnZone switch the OwnZone function off in Program Settings before start
57. or Clean the connector regularly after use with a mild soap and water solution Never use alcohol or any abrasive material such as steel wool or cleaning chemicals on any part of the transmitter e Do not dry the connector any other way than with a towel Mishandling may damage it e Never put the connector in a washing machine or a drier WearLink Strap The strap can be washed in a washing machine at 104 F 40 C We recommend that you use a washing pouch e We recommend that you wash the strap after each time you have used it in pool water with a high chlorine content e Do not spin dry the strap or put the strap in drier Do not iron the strap WearLink Transmitter Battery The estimated average battery lifespan of the transmitter is 2 years usage 1h day 7 days week If your transmitter stops working it might be due to the battery running out To change the battery you need a coin sealing ring and battery CR 2025 1 Open the battery cover of the connector by turning it counter clockwise with a coin from the CLOSE position to the OPEN position ta 2 Remove the battery cover lift the battery and replace it with a new battery 3 Remove the sealing ring of the battery cover and replace it with a new ring 4 Place the negative side of the battery against the bottom and the positive side against the cover 5 Put the cover on so that the arrow points to the OPEN position Ma
58. ording for you adjust the weights by pressing the A V buttons Press OK Note If you adjust the weights the next time you perform the body workout the wrist unit recommends the same weights you used previously Perform the sets of the movement Remember to recover 2 3 minutes between the sets You can use the HeartTouch function to check the time of day and follow your recovery time 43 Changing the Displayed Exercise Information Switching the Backlight On In the Exercise and Calories display you can change the upper row information to personalize the display by pressing and Press the Light button and the display is illuminated for a few seconds holding the A button After you have illuminated the display once while exercising night mode symbol 0 appears in the display The display automatically illuminates each time you press any button or bring the wrist unit near the Polar logo on the transmitter until you stop recording the exercise Switching Keylock T On or Off Press and hold the Light button to lock and unlock all the buttons except the Light button BUTTONS LOCKED or BUTTONS UNLOCKED is displayed Exercise duration Calories Cal kcal Pausing the Exercise Tim NN You can pause your exercise recording while taking a break to drink water or some other activity Time of Day D Time of Day 1 Press the Back button Your current heart rate is displayed The recording of the exercise is paused L inste
59. ory Aerobic fitness relates to how well your cardiovascular system works to transport and utilize oxygen in your body 0 15 used in the estimation of energy expenditure Note is used in Program creation If you do not know this value you can determine a comparable value your Ownlndex by performing the Polar Fitness Test For further information see the section Test Your Fitness Level Get Your Ownlndex e lf you have accidentally changed the Extra User Settings you can return to the default settings by pressing and holding the Light button RESTORE DEFAULT is displayed Press the W buttons to select YES or NU Press OK 85 8 4 GENERAL SETTINGS In the General Settings menu you can edit general settings for the wrist unit The general settings include volume keylock units and language settings Press Press Press Press Watch Ww HRSet Ww User Ww General Press OK i Sound w Keylock w Units w Language 1 Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons until Settings is displayed Press OK 3 Press the V buttons to select GENERAL Press OK 4 Press the A V buttons to select SOUND KEYLOCK UNITS or LANGUAGE settings Press OK 86 1 Volume for Sounds Press the A V buttons to select VOL 2 loud VOL 1 quiet or sounds OFF Press OK If you change the Vol 2 or Vol 1 setting the following wrist unit tones are not affecte
60. ou have accidentally changed the language and you do not know how to return to your language Reset the wrist unit by pressing all the buttons except the Light button at the same time until the display is filled with digits Press OK START WITH BASIC SETTINGS is displayed Press the Back button and select the language by pressing the W buttons Continue from Basic Settings If you have already set the Basic Settings once you can skip them after setting the date by pressing and holding the Back button 87 9 CARE AND MAINTENANCE Your Polar heart rate monitor is a high tech instrument and should be treated with care The suggestions below will help you fulfill the guarantee obligations Store your heart rate monitor in a cool and dry place Do not store it in a damp environment in non breathable material i e plastic bag or with conductive material such as a wet towel Service During the two year guarantee warranty period we recommend that you have service done by an authorized Polar Service Center only The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro Taking Care of Your Heart Rate Monitor Keep your unit clean Clean it with a mild soap and water solution Dry it carefully with a soft towel Never use alcohol or any abrasive material such as steel wool or cleaning chemicals Keep your heart rate monitor out of extreme cold and heat The operating temperatures are
61. ou want to improve your fitness instead of maintaining it 32 3 2 POLAR BODY WORKOUT Polar Body Workout is your guide to strength resistance training You can create and edit a body workout with the wrist unit and follow your progress while exercising Based on your user settings the wrist unit provides you a default body workout with movements count of sets repetitions and weights recommendations The default body workout includes ten different movements The wrist unit default body workout is an excellent starting point if you do not have earlier experience in strength training In that case start by performing the default workout approximately twice a week for three months Start with lighter weights and move to heavier ones after you feel you can push a little bit more and still keep the correct technique If the recommended number of repetitions is 8 12 try to find the weights with which you can perform 10 repetitions using a good technique You can modify the default workout by deleting and adding movements from a total of 17 different movements The maximum number of movements in one workout is 14 After performing the default body workout for about three months change the workout by adding and deleting movements For further information on how to perform the movements see the Polar Body Card After modifying your body workout you can print a personalized Body Card from www PolarFitnessTrainer com Note Repetitions and weights
62. please see table of the OwnRelax and relaxation heart rate values in the following section Press OK to view your relaxation trend values and continue from the section Relaxation Trend on page 70 Alternatively press and hold the Back button to return to the Time of Day display ENGLISH 67 6 2 INTERPRETATION OF THE RESULTS The results of your relaxation session are always your personal values and thus comparisons should be done against your own individual values Before you can interpret your OwnRelax value you need to identify your relaxation heart rate level as a base Identify Your Relaxation Heart Rate Level Relaxation heart rate level can be low or high depending on your personal physiology and training Generally the lower the relaxation heart rate is compared to your normal level the more relaxed your body is During relaxation session the heart rate decreases OwnRelax Generally the higher the OwnRelax the more relaxed the body is While the body is relaxing the OwnRelax increases Regular exercise and relaxation training as well as improved mental and physiological recovery all improve your personal relaxation The relaxation session is targeted at healthy non medicated adults 68 ENGLISH OwnRelax milliseconds and relaxation heart rate beats per minute values according to age in and women 7 x J S l Find your relaxation heart rate level from the top ENT 95 56905 nes 86 35 line of the table and choose
63. r OFF Press OK If you select off press OK and continue from following setting If you are using 12 hours mode select AM or PM with the A V buttons Press OK 6 Set the hours with the A V buttons Press OK 7 Set the minutes with the A V buttons Press OK OF Switching the Alarm Off When SNOOZE is displayed the alarm sounds and backlight blinks press the Back button to stop the alarm When the alarm is stopped the display automatically illuminates and the wrist unit returns to the Time of Day display Press OK or the A V buttons to snooze the alarm for 10 minutes and to start the countdown timer If you do not stop the alarm it sounds for one minute and the wrist unit returns to the Time of Day display Note e The alarm will be activated in all menus except the Exercise menu When the alarm sounds and you are in some of the other menus the wrist unit displays the Alarm view e Ifthe buttons are locked and the alarm sounds the buttons will function normally 79 Time Setting f you start from the Time of Day display repeat steps 1 3 4 Press the A V buttons to select TIME Press OK 5 Press the V buttons to select 12 or 24 H time mode Press OK If you chose 12 h mode select AM or PM with the A V buttons Press OK 6 Set the hours with the A V buttons Press OK 7 Set the minutes with the A V buttons Press OK Time 2 Setting If you start from the Time of Day display repea
64. r more accurate measurement of your HR max visit your doctor or exercise physiologist for an exercise stress test The table below contains target heart rate zones in beats per minute bpm estimated by age in 5 year intervals Calculate your own may write down your own target heart rate zones and select the ones suitable for your exercise Intensities in Body Workout An average heart rate that stays under Keeps U Fit Own Workout Program Intensity the lower limit 55 HR may during the Age max Light Intensity Moderate Intensity Hard Intensity body workout tells you that you might o 9 have had problems keeping yourself 220 age 60 70 of HRmax 70 80 of HRnax 80 90 of HRmax 55 90 HRmar inte iH workout rae 20 200 120 140 40 160 60 180 110 180 still rather unfamiliar with strength 25 95 117 137 37 156 56 176 107 176 training Later on when you are more 30 90 114 133 33 152 52 171 105 171 experienced in strength training your heart rate may temporarily even exceed 39 85 HEW 130 145 48 167 102 167 the upper limit 90 HR This is due 40 80 108 126 26 144 44 162 99 162 to shortened rest periods between the 45 75 105 123 23 140 40 158 96 158 sets as well as increased weights 50 70 102 119 19 136 36 153 94 153 55 65 99 116 16 132 39 149 91 149 Having an average heart rate over 55 HR max during the body workout tells you 60 60 96 112 12 128 28 144 88 144 that in addition to increasing muscular 65
65. rgets are automatically updated The wrist unit confirms your Program update and PROGRAM TARGETS UPDATED is displayed 29 3 1 3 PROGRAM SETTINGS In the Program Settings menu you can switch the OwnZone automatic determination of your target heart rate zone and Program on or off and rename your Program exercises 1 Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons to select Program Press OK 3 Press the A V buttons to select CARDIO Press OK 4 Press the A V buttons to select SETTINGS Press OK Note If you select Settings and you have not created a Program Empty is displayed Create a Program first For further information see the chapter Keeps U Fit Own Workout Program 5 Press the A V buttons to select OWNZONE RENAME or ON OFF Press OK OwnZone Function On or Off Selection The OwnZone function determines you target heart rate zone automatically in the beginning of the exercise For further information see the section OwnZone Press the A V buttons to select OwnZone ON or OFF Press OK Note The OwnZone function selection affects all Program exercises 30 Renaming Exercise Sessions You can rename each exercise session with eight letters The available digits are 0 9 space A Z a z Press the A V buttons to select the exercise session you want to rename Press OK The adjustable letter is underlined and blinking Press the A V buttons to change
66. rom the Time of Day display press OK 2 Exercise is displayed Press OK 3 Press the A V buttons to select START and press OK OwnZone appears in the display If you want to skip OwnZone determination and use the previously determined OwnZone press OK and go to a step 5 4 OwnZone determination starts Determine your OwnZone in five stages After each stage you hear a beep if the sound settings are on and the display automatically illuminates if you have switched the backlight on once before indicating the end of the stage Walk at a slow pace for 1 min Keep your heart rate below 100 bpm 50 HR max during this first stage Walk at a normal pace for 1 min Smoothly increase your heart rate about 10 bpm 5 HR Walk at a brisk pace for 1 min Smoothly increase your heart rate about 10 bpm 5 HR max OZ iF Jog at a slow pace for 1 min Smoothly increase your heart rate about 10 bpm 5 max Fite Jog at brisk pace or run for 1 min DEA 53 5 At some point during the five stages you hear two beeps Your OwnZone has been determined If the OwnZone determination succeeds the following information is displayed OwnZone Updated OwnZone heart rate limits as beats per minute bpm or as a percentage of your maximum heart rate max depending on your settings Your current heart rate If the OwnZone determination did not succeed OwnZone Limits and your previously determined
67. s and hold the Back button to return to the Time of Day display 81 8 3 USER SETTINGS In the User Settings menu you can edit your personal data weight height birthday gender activity level and extra user settings PSLAR Press Press Press Watch Ww HRSet Ww User General Press View OK OK OK OK OK Weight Height p gt gw p gt Sex p Activity p Extra User Settings 82 6 Start from the Time of Day display Press OK Exercise is displayed Press the A V buttons until Settings is displayed Press OK Press the A V buttons to select USER Press OK Weight Adjust the weight with the A V buttons Press OK Height Adjust the height with the A V buttons Press OK Birthday Adjust the month mm or day dd with the A V buttons Press OK Note You can skip the date of birth date setting and accept it as it is by pressing and holding OK 7 Adjust the day dd or month mm with the A V buttons Press OK 8 Adjust the year yy with the A V buttons Press OK 9 Sex Select MALE or FEMALE with the A V buttons Press OK 10 Activity Select your long term physical activity level TOP HIGH MODERATE or LOW with the A V buttons Press OK The activity level is an assessment of your level of physical activity Select the alternative that best describes the overall amount and intensity of your physical activity in the past three months TOP HIGH
68. sing Back You can change the display view by pressing and holding the A button The timer is still running even if it is not on the display Switching the Timer Alarm Off When Timer blinks in the display and the alarm sounds press the Back button to stop the alarm When the alarm is stopped the display automatically illuminates and the wrist unit returns to the Time of Day display If you do not stop the alarm it sounds for one minute and the wrist unit returns to the Time of Day display Note e timer alarm will be activated in all menus except the Exercise menu When the alarm sounds you are in some of the other menus the wrist unit displays the Timer Alarm view e Ifthe buttons are locked and the alarm sounds the buttons will function normally 74 Reminder Settings You can set seven different reminders to tell you about important events or to remind you to exercise at a specific time You can edit the reminder text date time alarm repeat period and link an exercise session to a reminder ane a Reminder If you start from the Time of Day display press OK Press the A V buttons until Settings is displayed Press OK Press the A V buttons to select WATCH Press OK Press the A V buttons to select REMIND Press OK If you have not set a reminder before only ADD is displayed Press OK to set the first reminder After you have set the first reminder it is added to the list Choose the reminder to edit i
69. st physical activity LOW You do not participate regularly in programmed recreational sport or heavy physical activity For example you walk only for pleasure or occasionally exercise sufficiently to cause heavy breathing or perspiration The test begins with Fitness Test and your heart rate being displayed The increasing number of arrows indicates that the test is in progress Stay relaxed Keep your hands beside your body and limit body movements and communication with other people Note If USER SETTINGS MISSING appears some of the user settings are missing Press OK to complete all your settings For further information see the section User Settings You can stop the test at anytime by pressing the Back button Fitness Test Failed is displayed for a few seconds Your most recent Ownlndex value is not replaced If the wrist unit does not receive your heart rate at the beginning or during the test the test fails Check that the transmitter electrodes are wet and that the textile strap is snug enough When the test is over the following information is displayed 5n Your current Ownlndex 0 ml kg min Your fitness classification for further information see the section Fitness Classes Test date 4 Press OK UPDATE USER SET is displayed 5 Press the A V buttons to select YES or NO Press OK Select No only if you know your laboratory measured 0 Value and it differs more than one Fi
70. t Reminder Date 6 Pressthe A V buttons to set the month mm or day dd Press OK 7 Press the A V buttons to set the day dd or month mm Press OK 8 Press the A V buttons to set the year yy Press OK Reminder Time 9 f you using 12 hours mode select AM or PM with the A V buttons Press OK 10 Press the A V buttons to set hours Press OK 11 Press the A V buttons to set minutes Press OK 15 Alarm 12 Press the V buttons to select a reminder alarm Depending on your selection the reminder alarm is activated 1 DAY 1 HOUR 30 MIN or 10 MIN before or at the reminder time ON TIME Press OK Repeat 13 Press the A V buttons to select a repetition time The reminder will be activated at the same time YEARLY MONTHLY WEEKLY DAILY or HOURLY or you can set the reminder to activate only ONCE or turn the reminder OFF Press OK Note If you switch the reminder off you can activate it later by selecting the repetition time Exercise 14 Press the A V buttons to select an exercise to be linked to the reminder or NONE if you do not want to link the reminder to an exercise session Press OK Note If you have not created a Program you cannot link an exercise session to the reminder only NONE is available Reminder Text Editing You can rename reminders with eight letters The available digits are 0 9 space A Z a z 9 6 Press OK to accept the selected letter Press Back
71. t steps 1 3 4 Press the A V buttons to select TIME2 Press OK 5 Press the A V buttons to set the time difference hh mm The time changes in 30 minutes steps Press OK Note In the Time of Day display you can change the time zone by pressing and holding the W button Date Setting If you start from the Time of Day display repeat steps 1 3 4 Press the A V buttons to select DATE Press OK 5 Press the A V buttons to select the month mm or day dd Press OK 6 Press the A V buttons to select the day dd or month mm Press OK 7 Press the A V buttons to select the year yy Press OK Press and hold the Back button to return to the Time of Day display 80 8 2 HEART RATE SETTINGS In the HR Heart Rate Set menu you can edit the settings used during exercise sessions alarm setting and view mode Press Press Press Watch HRSet Ww User W General Press OK HR HR V 1 Start from the Time of Day display Press OK Exercise is displayed 2 Press the A V buttons until Settings is displayed Press OK 3 Press the A V buttons to select HR SET Press OK 4 Press the A V buttons to select HR ALARM or HR VIEW Press OK HR Alarm Volume Setting Press the A V buttons to select VOL 2 loud VOL 1 quiet or alarm OFF Press OK HR View Setting Press the A V buttons to select HR beats per minute or HR a percentage of you maximum heart rate Press OK Pres
72. targets The Program provides you with weekly exercise times and calories and the number duration and intensity 25 29 31 31 35 36 42 43 48 49 53 54 59 gt 59 of individual exercise sessions 30 34 29 29 34 35 40 41 45 46 51 52 56 256 35 39 28 28 32 33 38 39 43 14 48 49 54 gt 54 40 14 26 26 31 32 35 36 41 42 46 47 51 gt 51 Use your Polar fitness heart rate monitor while exercising Overview of Keeps U Fit Own Workout Program 45 49 lt 25 25 29 30 34 25 39 10 43 14 48 gt 48 and check the current week s recorded data in the electronic Test Your Fitness Level 50 54 lt 24 24 27 28 32 33 36 37 41 42 46 gt 46 Diary In the Diary you can compare your weekly exercises by performing Polar Fitness Test 55 59 lt 22 22 26 27 30 31 34 35 39 40 43 gt 43 against your targets and see if you are achieving your gt Result Your current fitness level QwnIndex 9065 521 221206 7508 2947 29546 20 weekly targets as planned the File menu you can see 20 24 27 27 31 32 36 37 41 4246 47 51 gt 51 more detailed information about your exercise sessions Create the Program Follow Up 2 48 lt i 53 315 61 Sn sa 218 To monitor your long term fitness level progress perform s REMIE Your and exorcise targets Your Long e 3235 4LM Sd the Polar Fitness Test once a month and compare the 1 40 4 22 22 25 26 29 30 33 34 37 38 41 gt 41 measured value to your previous values in Fitness
73. the OK button and continue from Editing Exercise Targets 28 Editing Exercise Targets 1 EDIT DURATION is displayed Press the A V buttons to select YES or NO Press OK If you select Yes the hours start to flash If you select No the wrist unit returns to the Targets view 2 Adjust the hours with the A V buttons Press OK 3 Adjust the minutes with the A V buttons Press OK 4 The wrist unit displays EXERCISE CALORIES UPDATED Your target exercise calories are automatically updated and the wrist unit returns to the Targets view Note If you change your exercise targets the wrist unit automatically checks the exercise duration and changes the type of exercise if it has been modified At the same time your weekly exercise targets are automatically updated Deleting Exercise Session You can delete a selected exercise session by pressing and holding the Light button in the Exercise Session Targets view 1 DELETE EXERCISE is displayed Press the A V buttons to select YES or NO Press OK 2 f you select Yes the wrist unit displays ARE YOU SURE If you do not want to delete the exercise session select NO Select YES to delete the file Press OK Note After you delete an exercise session you cannot restore it 3 If you select Yes the wrist unit returns to the Exercises view Press the Back button to return to the Weekly Exercises view If you have changed your exercise targets or deleted exercise sessions your weekly ta
74. the letter Press OK to accept the selected letter Press Back to move to a letter you have previously set Press and hold OK to skip editing the rest of the letters After editing the last letter press OK Program On or Off Selection Switch the Program ON or OFF with the buttons Press OK Note If you switch the Program off the exercise targets are not shown in the Diary view and you cannot select Program exercise sessions in the Exercise menu Even if you switch the Program off it remains in the wrist unit memory Switch the Program on to use it again Press and hold the Back button to return to the Time of Day display 3 1 4 UPDATE YOUR PROGRAM There are two ways you can update your Keeps U Fit Own Workout Program editing the exercise sessions of your current Program and creating an entirely new Program If you feel from the beginning that some of the exercise sessions are too hard or too easy for you you can change the exercise session targets For further information see the section View and Edit Your Program You can create a new Program if you have been able to carry out the Program as planned and you have improved at least to the next Fitness class the Program you have created does not improve your fitness the Program you have created feels too easy or too hard you have some other problems in carrying out the Program or your situation has changed For example you can use more time to exercise and y
75. thing etc as well as some energy drinks alcohol and nicotine may affect your heart rate It is important to be sensitive to your body s responses during exercise If you feel unexpected pain or excessive fatigue when exercising it is recommended that you stop the exercise or continue at a lighter intensity Notice to individuals with pacemakers defibrillators or other implanted electronic devices Individuals who have a pacemaker use the Polar fitness heart rate monitor at their own risk Before starting use we always recommend a maximal exercise stress test under a doctor s supervision The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar fitness heart rate monitor If you are allergic to any substance that comes into contact with your skin or if you suspect an allergic reaction due to using the product check the listed materials on Technical Specifications chapter To avoid any skin reaction to the transmitter wear it over a shirt However moisten the shirt well under the electrodes to ensure flawless operation The combined impact of moisture and intense abrasion may cause a black color to come off the transmitter s surface which might stain light colored clothes especially ENGLISH 91 11 FREQUENTLY ASKED QUESTIONS What should do if don t know where am in the menu Press and hold the Back button until the time of day is displayed there is no heart
76. tness it takes a minimum of six weeks of regular training to see a noticeable change in your Ownlndex Less fit individuals see progress even more rapidly More active individuals require more time Aerobic fitness is best improved by exercise types that use large muscle groups Such activities include for example walking running cycling rowing swimming skating and cross country skiing To be able to determine your current fitness level start by measuring your a couple of times over the first two weeks to get a reliable baseline value Thereafter repeat the test once a month in order to follow your fitness progress The Polar Fitness Test is targeted to healthy adults ENGLISH 15 21 PERFORMING THE FITNESS TEST Note Before you can perform the Polar Fitness Test you need to enter your personal user information and long term physical activity level in the User Settings and to wear your transmitter It takes 3 5 minutes to perform the test To get reliable test results the following basic requirements apply test can take place anywhere at home in the office and at a health club as long as the test environment is peaceful There should be no disturbing noises for example television radio or telephone or other people talking to you Keep the test place time of day and environment the same every time the test is repeated You should be relaxed and calm Avoid eating a heavy meal or smoking 2
77. tness class from the Ownlndex result In this case your OwnIndex value is saved only to the Fitness Test Trend If you select Yes your OwnIndex value is saved to your user settings and Fitness Test Trend 6 Continue by viewing Fitness Test Trend or press and hold the Back button to return to the Time of Day display 2 2 FITNESS TEST TREND Fitness Test Trend contains your Ownlndex results In the Fitness Test Trend you can view your 47 most recent Ownlndex results When the trend view becomes full the next OwnIndex result replaces the oldest If you want to save the data for a longer period transfer the Fitness Test Trend to the Polar Fitness Trainer web service For further information see the chapter Data Communication 1 If you start from the Time of Day display press OK 2 Press the A V buttons until Test is displayed Press OK 3 Press the A V buttons to select TREND Press OK The following information is displayed 7 Your most recent test date Graphical trend of your OwnIndex results 50 Your most recent OwnIndex value Press the A V buttons to view the tested values Press and hold the Back button to return to the Time of Day display or continue from Deleting OwnlIndex Value Deleting OwnIndex Value 1 Press and hold the Light button to start deleting the selected value 2 DELETE VALUE is displayed Press the A buttons to select YES or NO 3 Press OK The wrist unit returns to t
78. to move a letter you have previously set Press and hold OK to skip editing the rest of the letters After editing the last letter press OK The wrist unit returns to the Reminder Selection menu Continue Viewing and Editing reminders or return to the Time of Day display by pressing and holding Back 76 The adjustable letter is underlined and blinking Press the V buttons to change the letter Viewing and Editing Reminders 1 If you start from the Time of Day display press OK 2 Press the A V buttons until Settings is displayed Press OK 3 Press the A V buttons to select WATCH Press OK 4 Press the A V buttons to select REMIND Press OK 5 Select the desired reminder with the A V buttons Press OK The following information is displayed Reminder text a c ari Exercise name HORMALL if an exercise session has Reminder tine _ B been linked to the reminder BS Pee Reminder date Reminder alarm 6 Press OK to edit the reminder Alternatively press Back to return to the Reminder Selection menu Alternatively view the other reminders by pressing and holding the A V buttons 7 Press the A V buttons to select EXERCISE TIME ALARM DATE REPEAT or TEXT for editing or choose DELETE to delete the reminder Press OK 77 8 Edit the selected value as instructed in the section Adding Reminder Alternatively if you select Delete the wrist unit displays DELETE REMINDER Press the
79. total calories burned during exercising Press Back to return to the Diary view and press the V button to proceed to the HR zones view Press OK Alternatively press and hold Back to return to the Time of Day display HR Zones E l Light Your target exercise duration in the Light intensity zone The Light intensity zone bar is highlighted The exercise duration in the zone you have achieved oderate Your target exercise duration in the Moderate intensity zone The Moderate intensity zone bar is highlighted The exercise duration in the zone you have achieved pi Hard Your target exercise duration in the Hard intensity zone The Hard intensity zone bar is highlighted The exercise duration in the zone you have achieved Press Back to return to the HR zones view Alternatively press and hold Back to return to the Time of Day display Changing the Default Diary View When you press Back to return to the Diary or HR zones view the previously viewed value will be set as a default value Next time you enter the Diary or HR zones view the default value will be displayed Default value 63 5 5 WEEKLY AND MONTHLY FOLLOW UP Weekly Follow Up The weekly follow up function automatically reviews your progress and reminds you to check the previous week s exercises The reminder appears between Sunday and Monday at midnight 1 Press the A button to open the reminder 2 CHECKING YOUR WEEKLY EXERCISES is displa
80. u are reaching your goal as planned Diary includes follow up information for the current calendar week Your exercise information is saved in the Diary if the exercise session has lasted at least ten minutes Diary HR zones POLAR Mon 26 100034 POLAR HR zones y 1 Start from the Time of Day display and press the button 2 Press the A V buttons to move between diaries 3 Press OK to enter the view Press the A V buttons to scroll through the values Note The body workout targets exercise duration calories and one exercise count are added to your weekly exercise targets if you have created also a Keeps U Fit Own Workout Program Alternatively if you have not created the Program or you have switched the Program off only the values you have achieved are displayed in the Diary The wrist unit automatically resets the Diary and HR zones views to zero between Sunday and Monday at midnight At the same time the previous Diary week is saved in the Weekly File 61 Diary 62 xe Count exercise count Weekly target exercise count The exercise count bar is highlighted The total exercise counts you have achieved xe Time exercise duration Weekly target exercise duration The exercise duration bar is highlighted The total exercise duration you have achieved Calories Cal kcal Weekly target exercise calories The calories bar is highlighted The
81. ur heart rate Your heart rate and the framed heart symbol 6 appear in a maximum of 15 seconds The frame around the heart symbol indicates that your heart rate is coded Your heart rate is measured but not recorded until you have started to exercise To record your heart rate and other exercise data see the chapter Reach Your Goal Start Exercising Note If the wrist unit does not receive your heart rate 00 is displayed check that the transmitter electrodes are wet and that the strap is snug enough Bring the wrist unit up to your chest near the Polar logo on the transmitter The wrist unit starts to seek the heart rate signal again 2 TEST YOUR FITNESS LEVEL GET YOUR OWNINDEX Ownlndex is a result of the Polar Fitness Test that is an easy safe and quick way to estimate your aerobic fitness The Ownlndex is based on your heart rate and heart rate variability at rest as well as on your gender height body weight and self assessed physical activity Ownlndex is a score which is comparable to V0 ml kg min a commonly used descriptor of aerobic fitness Aerobic cardiovascular fitness relates to how well your cardiovascular system works to transport oxygen to your body The better your aerobic fitness the stronger and more efficient your heart is Good aerobic 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 aerobic fi
82. where possible utilize separate collection of electronic devices Copyright 2005 Polar Electro Oy FIN 90440 KEMPELE Finland Polar Electro Oy is a ISO 9001 2000 certified company 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 M symbol in this user 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 manual or in the package of this product are registered trademarks of Polar Electro Oy except that Windows is a registered trademark of Microsoft Corporation 96 ENGLISH 14 DISCLAIMER 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 Polar Electro Inc Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein Polar Electro Inc Polar Electro Oy shall not be liable for any damages losses costs or expenses direct indirect or incidental consequential or special arising out of or related to the use of this material or the products described herein This product is protected by one or several of the following patents FI55293 FI88223 US5491474 DE4215549 GB2257523B HK113 1996 G95916
83. xe Time exercise duration The last day of the selected week Cumulative exercise duration 7 d hh mm ss Exe Count exercise count The last day of the selected week Sunday T 4 7 Cumulative exercise count v 58 Calories The last day of the selected week Cumulative exercise calories Cal kcal HR Zones The last day of the selected week Cumulative exercise duration in the Moderate intensity zone Press OK to view the exercise duration in different intensity zones Press the A Y buttons to move between intensities Press Back to return to the HR zones view Alternatively press and hold the Back button to return to the Time of Day display 5 3 TOTALS FILE In the Totals File you can view your total cumulative exercise count duration and burned calories in several exercises starting from the previous reset 1 If you start from the Time of Day display press OK 2 Press the A V buttons until File is displayed Press OK 3 Press the A V buttons to select TOTALS Press OK Note If Empty is displayed no exercise information has been recorded in the File Scroll through the following information with the A V buttons Total Exe Count exercise count Total The last reset date of the total EOD cumulative count 2 _ Total cumulative exercise count Y starting from the previous reset Note When you have recorded 65 535 exercise sessions the total cumulative exerc
84. y during an exercise session No other use is intended or implied Water resistance of Polar products is tested according to International Standard ISO 2281 Products are divided into three different categories according to their water resistance Check the back of your Polar product for the water resistance category and compare it to the chart below Please note that these definitions do not necessarily apply to products of other manufacturers Marking on the Wash splashes sweat Bathing and Skin diving with SCUBA diving Water resistant case back raindrops etc swimming snorkel no air tanks with air tanks characteristics Water resistant Splashes raindrops etc Water resistant 50m X X Minimum for bathing and swimming For frequent use in water Water resistant 100m X X X but no SCUBA diving These characteristics also apply to Polar WearLink Transmitter having Water resistant 30m marking on them 94 ENGLISH WRIST UNIT Battery type Battery life Operating temperature Wrist strap material Back cover and wrist strap buckle Watch accuracy Accuracy of heart rate measurement TRANSMITTER Battery type Battery life Battery sealing ring Operating temperature Connector material Elastic strap material CR 2032 Average 1 5 years 1 h day 7 days week exercise 14 F to 122 F 10 C to 50 C Polyurethane Stainless steel complying with the EU Directive 94 27 EU and amendment 1999
85. yed Press OK to check the previous week s exercises or press and hold Back to return to the Time of Day display Result and the following information is displayed Total exercise count of the last week Total exercise duration Total calories burned while exercising Cal kcal Percentage of the weekly target reached if the Program is set on 4 Atrophy 3 alternates with the Result display if more than 75 of the target exercise calories has been reached and the Program is set on 3 Return to the Time of Day display by pressing OK Note In the Time of Day display the trophy remains as an alternative display logo for the next week You can change the display logo by pressing and holding the A button 64 Monthly Follow Up The wrist unit automatically reminds you to perform the Fitness Test on the first day of the month if you have not performed the Fitness Test for one month 1 Press the A button to open the reminder 2 3 2 TEST YOUR OWNINDEX is displayed Press OK to enter to the Fitness Test menu If you do not want to perform the Fitness Test press and hold the Back button to return to the Time of Day display For further information on Fitness Test see the section Test Your Fitness Level Get Your Ownlndex 65 6 REMEMBER TO RELAX GET YOUR OWNRELAX OwnRelax is the result of a relaxation session which is an easy and quick way to test how relaxed your body is The relaxation session is based on

Polar F55 Manual

Contents

Download Pdf Manuals

Related Search

Related Contents