Polar F11 Female Manual
Contents
1. ENGLISH Contents 1 GETTING STARTED 3 Follow Up eseeeeeeeeeee 22 Get to Know Your Polar F11 3 Pilesa eere eee e vu supr eun nn Vine sents 23 Enter Basic Settings 4 Data Transfer uuesseeees 27 2 BEFORE EXERCISE 5 5 SETTINGS ire cnr nhi 28 Wear the Transmitter 5 Exercise Settings ss 28 Test Your Fitness Level 6 OwnZ ne 2 rp 30 Get Your Workout Program 10 Other Settings Lueesuueee 32 3 DURING EXERCISE 15 6 CUSTOMER SERVICE INFORMATION 35 Record Your Exercise 15 Caring for Your Heart Rate Monitor 35 Buttons During Exercise 16 Precautions ueeeeeeeeeees 38 Views During Exercise 17 Troubleshooting 42 Stop Recording and View Summary 19 Technical Specification 43 Guarantee and Disclaimer 44 4 AFTER EXERCISE 20 1 GETTING STARTED Get to Know Your Polar F11 Wrist Unit displays and records your heart rate and other exercise data during exercise Buttons UP DOWN Move thru menu and selection lists and adjust values2. HF zones 4 Press OK to view information for the Light Moderate and Hard intensity zones i p lt v Light Moderate Hard Bl Wooo The intensity zone bar is highlighted when examined ec Exercise duration in the zone 00 34 x Press BACK to return to the HR zones view Time in Zone view is only displayed if a manual exercise was carried out and HR limits were set on Exe Time Heart rate limits In Zone Exercise duration between heart rate limits 133 152 00 34 x To delete a Daily File press and hold LIGHT in Duration view until DELETE FILE is displayed Select UES ARE YOU SURE is displayed Confirm deletion with YES After Exercise 25 ENGLISH Weekly File and Totals File Select File gt WEEKLY or TOTALS In the Weekly and Totals Files you can view exercise count duration and burned calories from the last 12 weeks or starting from the previous reset Weekly File El 12 11 05 EXE COUNT EXE TIME CALOREIS HR ZONES The last Sunday of the selected week nnlli The height of a bar indicates the week s total exercises exercise time expended calories time y spent in target zones x Y Cumulative count for the week s total exercises exercise time expended calories time spent in target zones Press OK to view the exercise duration in different intensity zones Totals File Total 4 Total Exe Count Duration Calories Exe Count 1 The last reset date 05 10 05 Total cum
3. 3 sessions 10 Before Exercise Select the number of times a week you want to exercise Exe Count YOUR PERSONAL PROGRAM and your weekly exercise targets are displayed in a few seconds Scroll UP and DOWN to examine your program in different views Troubleshooting OWNINDEX MISSING DEFAULT USED gt Perform Polar Fitness Test START WITH BASIC SETTINGS gt Press OK and complete your personal settings OVERWRITE CURRENT gt Select YES to create a new program and to replace the excising one ENGLISH View Your Workout Program Select Program gt EDIT Weekly 4 WEEK 02 05 00 150 CAL HF zones Weekly Targets Number of exercise sessions per week Total exercise time per week Total calories to expend per week Weekly HR Zones shows the heart rate intensity zone Light Moderate Hard of your weekly workout The height of the bar indicates the weekly time that should be spent in each exercise intensity zone To view the time to be spent in each intensity zone press OK To return to the Weekly HR Zones view press BACK Before Exercise 11 ENGLISH Weekly Exercises Exercises A summary of your weekly exercises sessions 1 SHORT To view the targets of each exercise press OK and select the exercise you wish to examine NORMAL itoHG jJ v Targets Tarsets Press UP DOWN to view the target time calories and intensity zones of each session D rHDran i Press BACK to return to
4. other settings but time and date are saved If the heart rate reading becomes erratic extremely high or shows nil 00 make sure that there are no other heart rate transmitters within 1 m 3 ft and that the transmitter strap the textile electrodes fit snugly and are moistened clean and undamaged If the heart rate measurement does not work with the sports apparel try measuring using the strap If it works the problem is most probably in the apparel Please contact the apparel retailer manufacturer Strong electromagnetic signals can cause erratic readings If the abnormal reading continues 42 Customer Service Information despite moving away from the source of disturbance slow down and 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 A cardiac event may have altered your ECG waveform In this case consult your physician If heart rate measurement does not work despite the actions mentioned previously the battery of your transmitter may be empty For information about changing batteries see page 37 Technical Specification 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 sea
5. same time YEARLY MONTHLY WEEKLY DAILY HOURLY ONCE or turn the reminder OFF Select an exercise to be linked to the reminder or NONE if you do not want to link it Rename the reminder if you like Choose an excisting reminder to change it s attributes or to DELETE it Stop the alarm sound by pressing LIGHT Press OK to snooze for 10 minutes and BACK to exit 32 Settings the reminder view e ALARM Set the alarm to sound DAILY from Monday to Friday MON FRI or turn it OFF The alarm functions in all modes except in Exercise mode Press BACK to stop the alarm or OK to snooze for 10 minutes TIME TIMEZ Set two different time of day settings In Time mode quickly change from Timel to Time2 by pressing and holding DOWN DATE Set the date HR SET Heart rate settings Select Settings gt HR SET e HR ALARM Select YOL 2 loud YOL 1 quiet or alarm OFF HR VIEW Select HR beats per minute or HR a percentage of your maximum heart rate USER settings Select Settings gt USER Weight To change units press and hold LIGHT Height To change units press and hold LIGHT Birthday Adjust your date of birth Sex Select MALE or FEMALE Activity Select the alternative that best describes the overall amount and intensity of your physical activity during the past three months 1 TOP You participate in heavy physical exercise at least 5 times a week or you exercise to improve performance for comp
6. shows you the zone you are in at the moment The target intensity zone bar is highlighted if you are within your target zone Heart rate Exercise targets are only displayed when you have selected a program exercise Exercise name Target duration Target calories Heart rate ENGLISH Stop Recording and View Summary Press BACK to pause exercise recording Select EXIT to stop recording and to view a Summary of your exercise session Summary OO 45 25 550 car 1g 9 we Summary Exercise duration hh mm ss Calories burned during exercise Cal kcal The maximum max and average avg heart rate of the exercise session bpm HR rag alternate Detach the transmitter connector from the strap and rinse the strap under running water after every use Wash the strap regularly in a washing machine or at least after every fifth use This ensures reliable measurement and maximizes the life span of the transmitter For complete instructions consult Care and Maintenance During Exercise 19 ENGLISH 4 AFTER EXERCISE Diary In the Diary you can compare achieved exercise duration quantity and calories in different intensity zones to your target values Diary contains data for the current calendar week only and records exercise data only if the session lasts at least ten minutes To enter Diary on Time display press UP Diary Diary The three bars stand for exercise count exercise time H and expended calorie
7. 15 ENGLISH Buttons During Exercise LIGHT Press once and the display will light up with every button press Press and hold to lock or unlock buttons BACK e Pause exit exercise recording UP DOWN Change exercise mode view Press and hold UP to customize Exercise and Calories views Choose the upper row information from Time of day Calories Stopwatch and Fitness bullets A fitness bullet appears for every 10 minutes in the target zone equaling one hour in total if all the bullets appear OK Press and hold to change exercise settings without pausing the exercise recording 16 During Exercise Bring the wrist unit near the transmitter to see the time of day in Exercise mode Views During Exercise View combinations of exercise data Switch displays with UPDOWN Exercise 002051 143 all SO W gs Calories 1 E Y aU SO e 20 1725 4 ENGLISH Exercise Stopwatch Heart rate Calories The calories expended Heart rate InZone view is only displayed when you have set heart rate limits active InZone symbol and time spent in zone Lower upper limit values and Zone Pointer Heart rate Smiley face means that OwnZone determination was succesful During Exercise 17 ENGLISH N C 1T 85 18 During Exercise HR zones are only displayed when you have selected a program exercise The time spent in your present intensity zone The intensity zone symbol
8. 40 Customer Service Information ENGLISH Electromagnetic disturbances may occur near If the heart rate monitor still does not work the high voltage power lines traffic lights overhead piece of equipment may be electrically too noisy lines of electric railways electric bus lines or for wireless heart rate measurement trams televisions car motors bike computers some motor driven exercise equipment cellular phones or at electric security gates To avoid erratic readings move away from possible sources of disturbance Exercise equipment with electronic components may cause interfering stray signals To tackle these problems try the following l Remove the transmitter from your chest and use the exercise equipment as you would normally 2 Move the wrist unit around until you fi nd an area in which it displays no stray reading or does not fl ash 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 Putthe transmitter back on your chest and keep the wrist unit in this interference free area as much as possible Customer Service Information 41 ENGLISH Troubleshooting If you don t know where you are in the menu press and hold BACK until the time of day is displayed If there are no reactions to any buttons reset the wrist unit by pressing all the buttons simultaneously for two seconds All
9. 42 46 40 43 37 40 47 51 45 49 43 46 41 44 38 41 36 38 33 36 31 33 28 30 262 259 256 gt 54 gt 51 gt 48 gt 46 gt 43 gt 40 gt 51 gt 49 gt 46 gt 44 gt 41 gt 38 gt 36 gt 33 gt 30 ENGLISH Fitness Test Trend Select Test gt TREND In the Trend menu you can see how your OwnlIndex value has been developing Up to 47 OwnlIndex values and respective dates can be included in the display To delete an OwnlIndex value press and hold LIGHT DELETE VRLUE is displayed Select UES Generally it takes an average of six weeks of regular training to improve your aerobic fitness noticeably To best improve your aerobic fitness you need to exercise large muscle groups Before Exercise 9 ENGLISH Get Your Workout Program The Polar Keeps U Fit Own Workout Program guides towards your fitness goals l 2 3 Select Program gt CREATE Your latest Ownlndex value is displayed Adjust the value if required Select your exercise Target MAXIMIZE your fitness level You have been exercising regularly for at least 10 12 weeks and are able to train nearly every day The program recommends about 5 h week in 4 6 sessions IMPROVE your fitness level You are able to exercise regularly The program recommends about 3 h week in 3 5 sessions MAINTAIN your fitness level If you have not exercised recently this is a good place to start The program recommends about 112 h week in 2
10. EC The relevant Declaration of Conformity is available at www support polar fi declaration of conformity Polar products are electronic devices and are 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 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 where possible utilize separate collection of electronic devices Customer Service Information 45
11. GLISH Changing Transmitter Batteries 1 Open the battery cover by turning it counterclockwise to OPEN using a coin Place the battery inside the cover with the positive side facing the cover Make sure the sealing ring is in the groove to ensure water resistance Place the cover with the battery inside it into the connector Press the cover in place and close it by turning clockwise from OPEN to CLOSE using a coin In order to ensure maximum life span of the battery cover open it only when you need to change the battery Change the sealing ring of the battery cover every time you change the battery You can purchase the sealing ring battery kits at well equipped Polar retailers and authorized Polar Services In the USA and Canada the additional sealing rings are available at authorized Polar Service Centers only Keep the batteries away from children If swallowed contact a doctor immediately Batteries should be disposed of properly according to local regulations Customer Service Information 37 ENGLISH Precautions Minimizing Possible Risks Exercise may include some risk Before beginning a regular exercise program answer the following questions concerning your health status If you answer yes to any of these questions consult a physician 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 hav
12. OK Enter menu and confirm selections LIGHT Illuminate display BACK Exit menu and return to previous level Cancel selection and leave setting unchanged Transmitter sends the heart rate signal to the wrist unit The transmitter consists of a connector and strap ENGLISH Getting Started 3 ENGLISH Enter Basic Settings 1 2 gue To activate your Polar F11 press OK twice Once activated it cannot be switched off WELCOME TO POLAR FITNESS WORLD is displayed Press OK Language Select ENGLISH DEUTSCH ESPANOL FRAN AIS or ITRLIRNO with UP DOWN Press OK START WITH BASIC SETTINGS is displayed Press OK Time Select either 12 H or 24 H Date Enter date dd day mm month yy year Units metric KG CM or imperial LB FT By selecting LB FT calories are displayed as Cal otherwise they are shown as kcal 4 Getting Started 8 Weight Enter your weight To change units press and hold LIGHT 9 Height Enter your height In LB FT format first enter feet then inches 10 Birthday Enter your date of birth dd day mm month yy year 11 Sex Select MALE or FEMALE 12 SETTINGS OK is displayed YES settings are accepted and saved The display returns to Time mode NO Basic settings can still be changed Press BACK to return to the data you want to change After saving the basic settings the F11 enters Time mode 2 BEFORE EXERCISE Wear the Transmitter Wear the tr
13. 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 material or workmanship for two years from the date of purchase Please keep the receipt or stamped Polar Customer Service Card as a proof of purchase The guarantee does not cover the battery damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked or broken cases The guarantee does not cover any damage s losses costs or expenses direct indirect or incidential 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 44 Customer Service Information rights under applicable national or state laws in force or the consumer s rights against the dealer arising from their sales purchase contract 2007 Polar Electro Oy FIN 90440 KEMPELE Finland Polar Electro Oy FIN 90440 KEMPELE Finland Polar Electro Oy is a ISO 9001 2000 certified company All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos marked with a sy
14. ake sure the test results are reliable the You can stop the test at any time by pressing following basic requirements apply BACK Read more about Fitness on Polar Article Library at http articles polar fi 6 Before Exercise Perform Polar Fitness Test Before you start make sure that your user settings are correct 1 Wearing the transmitter lie down and relax for 1 3 minutes 2 Select Test gt TEST The fitness test begins instantly 3 Approximately 5 minutes later a beep indicates the test has ended Ownlndex is displayed with a numerical value and a written fitness level description 4 Press OK and UPDATE USER SET is displayed Select Yes to save the OwnlIndex value to your User Settings and Fitness Test Trend menu Select No only if you know your VO 3 value and if it differs more than one fitness level class from the OwnlIndex result Your OwnIndex value is saved only to the Fitness Test Trend menu ENGLISH Troubleshooting Activity gt You have not set your activity level in User Settings Read more information on page 33 USER SETTINGS MISSING gt Press OK to complete all your settings Fitness Test Failed gt Your most recent OwnIndex value is not replaced No heart rate shown gt Test fails Check that the transmitter electrodes are moist enough and that the strap is snug enough around your chest Before Exercise 7 ENGLISH Fitness Test Results Your OwnIndex is most meaningfu
15. al kcal 96 Percentage of the weekly target reached if the program is on A trophy symbol is all yours for the following week if you have reached at least 75 of your weekly Result target Well done 22 After Exercise ENGLISH Files Daily File Select File gt DAILY In the Daily File view detailed exercise information from your 12 most recent exercise sessions When the File becomes full the oldest information is replaced by the most recent To save the exercise data for a longer period transfer the file to the polarpersonaltrainer com web service For more information see page 27 Exercise name is shown if a program exercise was selected otherwise Exercise Mormall Each bar represents a session The higher the bar the longer the exercise til stall Date of the exercise 05 Iss After Exercise 23 ENGLISH Select an exercise you wish to view with UP DOWN and OK Duration Hormall Name of the exercise 1216 am 3 Time session started Duration Exercise duration hh mm ss 00 4925 Calories Calories Calories expended while exercising Cal kcal SSO cet Fat percentage of the burned calories H5ezFat y Heart Rate HeartRate Maximum Max and average Avg heart rate in beats per minute alternate with the percentage of Max 165 maximum heart rate reading Aus 1H5 lt Y 24 After Exercise ENGLISH HR zones are only displayed when an exercise from your workout program was chosen
16. ansmitter to measure heart rate 1 Wet the electrode areas of the strap under running water and make sure that they are well moistened 2 Attach the connector to the strap Adjust the strap length to fit snugly and comfortably 3 Tie the strap around your chest just below the chest muscles and attach the hook to the other end of the strap 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 Detach the connector from the strap when not in use ENGLISH Before Exercise 5 ENGLISH Test Your Fitness Level The more relaxed you are and the more peaceful M the testing environment is the more accurate the test result No television telephone or other people talking to you The Polar Fitness Tes is an easy safe and quick way to measure your aerobic cardiovascular fitness at rest The Polar Fitness Test is developed for healthy adults Repeat the test always in similar conditions and on the same time of day Polar OwnlIndex is a result of this test It is comparable to maximal oxygen uptake VO ax e Avoid heavy physical effort alcohol and which is commonly used to evaluate aerobic unprescribed pharmacological stimulants on the fitness Your OwnIndex reading is most meaningful test day and the day before Avoid eating a heavy when comparing your individual values over time meal and smoking 2 3 hours prior to the test To m
17. combined impact of moisture and intense abrasion may cause a black color to come off the transmitter s surface possibly staining light colored clothes If you use insect repellent on your skin make sure that it does not come into contact with the transmitter ENGLISH When in non coded mode the wrist unit picks up transmitter signals within 1 m 3ft The frame around the heart symbol on the bottom of the display indicates that transmission is coded Coding blocks interference from nearby heart rate monitors Customer Service Information 39 ENGLISH Polar F11 may be worn when swimming To maintain water resistance do not press buttons under water For more information visit at http support polar fi Water resistance of Polar products is tested according to International Standard ISO 2281 Products are divided into three 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 Wash Skin diving SCUBA diving Water the case splashes with snorkel with air resistant back sweat no air tanks tanks characteristics raindrops etc Water X Splashes resistant raindrops etc Water Minimum for resistant X bathing and 50m swimming Water For frequent resistant use in water 100m 5 E but not SCUBA diving
18. e 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 e Do you use a pacemaker or other implanted electronic device Do you smoke Are you pregnant Note that in addition to exercise intensity medications for heart conditions blood pressure 38 Customer Service Information psychological conditions asthma breathing etc as well as some energy drinks alcohol and nicotine may also affect 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 stop the exercise or continue at a lighter intensity If you have a pacemaker defibrillator or other implanted electronic device you use the Polar heart rate monitor at your own risk Before starting use take a maximal exercise stress test under the supervision of a physician The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the Polar 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 in Technical Specifications To avoid any skin reaction to the transmitter wear it over a shirt Moisten the shirt well under the electrodes to ensure flawless operation The
19. eral times and calculate your average 34 Settings BENERRL settings Select Settings gt GENERAL SOUND Adjust button and activity sounds OL 2 loud VUL 1 quiet or OFF no sounds KEYLOCK To lock or unlock buttons MANUALIy press and hold LIGHT AUTOMATIC keylock is activated when you have not pressed the buttons for a minute UNITS Select metric K6 CM or imperial LB FT units LANGUAGE Select ENGLISH DEUTSCH ESPANOL FRAN AIS or ITALIANO ENGLISH 6 CUSTOMER SERVICE INFORMATION Caring for Your Heart Rate Monitor Wrist Unit Clean with a mild soap and water solution dry with towel Never use alcohol or any abrasive material steel wool or cleaning chemicals Keep in a cool and dry place Do not store in a damp environment in non breathable material a plastic bag or a sports bag nor with conductive material a wet towel Do not expose to direct sunlight for extended periods Transmitter Detach the transmitter connector from the strap and rinse the strap under running water after every use Dry the connector with a soft towel Never use alcohol or any abrasive material steel wool or cleaning chemicals Wash the strap regularly in a washing machine at 40 C 104 F or at lest after every fifth use This ensures reliable measurement and maximizes the life span of the transmitter Use a washing pouch Do not soak spin dry iron dry clean or bleach the strap Do not use detergent with bleac
20. etitive purposes 2 HIGH You participate at least 3 times a week in heavy physical exercise e g you run 10 40 km or 6 25 miles per week or spend 2 4 hours per week in comparable physical activity 3 MODERATE You participate regularly in recreational sports e g you run 5 10 km or ENGLISH 3 6 miles per week or spend 12 2 hours per week in comparable physical activity or your work requires modest physical activity LOW You do not participate regularly in programmed recreational sport or heavy physical activity e g you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only occasionally Settings 33 ENGLISH HR max the highest number of heartbeats per minute bpm during maximum physical exertion Change the default value only if you know your laboratory measured value For more information see http support polar fi Yo2 max the maximum capacity for oxygen consumption by your body during maximum exertion Change the default value only if you know your laboratory measured value For more information see http support polar fi HR sit Your typical heart rate when you are not doing any physical activity while sitting To determine HR wear your transmitter sit down and do not engage in any physical activity After two or three minutes press OK in Time mode to view your heart rate This is your HR For a T it more precise measurement repeat the procedure sev
21. h or fabric softener Never put the transmitter connector in the washing machine or drier Dry and store the strap and the transmitter connector separately Wash the strap in a washing machine before long term storage and always after use in pool water with high chlorine content Customer Service Information 35 ENGLISH Service Your Polar F11 Heart Rate Monitor is designed to help you achieve personal fitness goals indicate the level of physiological strain and intensity during an exercise session No other use is intended or implied 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 Changing Wrist Unit Batteries Do not open the wrist unit yourself To ensure 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 heart rate monitor will be done 36 Customer Service Information A low battery symbol will appear when 10 15 of the battery capacity is left The backlight and sounds are automatically deactivated Excessive use of the backlight drains the battery more rapidly In cold conditions the low battery indicator may appear and disappear again when you return to a warmer environment EN
22. irst stage e O02Z gt gt Walk at a normal pace for 1 min Smoothly increase your heart rate about 10 bpm 5 HRmax e O2Z gt gt gt Walk at a brisk pace for 1 min Smoothly increase your heart rate about 10 bpm 5 HRmax ENGLISH OZ gt gt gt gt Jog at a slow pace for 1 min Smoothly increase your heart rate about 10 bpm 5 HRmax OZ gt gt gt gt gt Jog at brisk pace or run for 1 min When you hear two consecutive beeps your OwnZone has been determined OwnZone Updated alternates with the heart rate limits on the display after a succesful determination If OwnZone determination fails OwnZone Limits and your previous OwnZone limits will appear on the display If OwnZone has not previously been determined age based limits will be used Proceed with your exercise Try to stay inside the given heart rate zone to maximize exercise benefits Settings 31 ENGLISH Other Settings WATCH settings Select Settings gt WATCH TIMER Set the countdown timer to sound once Restart the timer by pressing and holding OK while it is running or stop it by pressing BACK To hide the running timer press and hold UP REMIND You can activate seven different reminders in your Polar F11 To create a new reminder select ADD Enter Date and Time Select when the reminder alarm will be activated 1 DAY 1 HOUR 30 MIN or 10 MIN before or at the reminder time ON TIME Determine whether the reminder should sound at the
23. l when comparing your individual values and changes in them over time OwnlIndex can also be interpreted based on gender and age Locate your OwnlIndex on the table and find out how your aerobic fitness compares to others of the same gender and age This classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA Canada and 7 European countries Reference Shvartz E Reibold RC Aerobic fitness norms for males and females aged 6 to 75 years a review Aviat Space Environ Med 61 3 11 1990 8 Before Exercise Age VERY LOW LOW FAIR MODERATE GOOD VERY GOOD ELITE 20 24 25 29 30 34 35 39 40 44 45 49 50 54 55 59 60 65 20 24 25 29 30 34 35 39 40 44 45 49 50 54 55 59 60 65 32 31 29 28 26 25 24 22 21 27 26 25 24 22 21 19 18 16 32 37 31 35 29 34 28 32 26 31 25 29 24 27 22 26 21 24 27 31 26 30 25 29 24 27 22 25 21 23 19 22 18 20 16 18 38 43 36 42 35 40 33 38 32 35 30 34 28 32 27 30 25 28 32 36 31 35 30 33 28 31 26 29 24 27 23 25 21 23 19 21 44 50 43 48 41 15 39 43 36 41 35 39 33 36 31 34 29 32 37 41 36 40 34 37 32 35 30 33 28 31 26 29 24 27 22 24 51 56 49 53 46 51 44 48 42 46 40 43 37 41 35 39 33 36 42 46 41 44 38 42 36 40 34 37 32 35 30 32 28 30 25 27 57 62 54 59 52 56 49 54 47 51 44 48
24. ling ring Operating temperature Connector material CR 2032 Average 1 5 years 1 h day 7 days week exercise 10 C to 50 C 14 F to 122 F Polyurethane Stainless steel complying with the EU Directive 94 27 EU and amendment 1999 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 25 C 77 F temperature 1 or 1 bpm whichever larger defi nition applies to steady state conditions CR 2025 Average 2 years 1 h day 7 days week O ring 20 0 x 1 0 Material FPM 10 C to 50 C 14 F to 122 F Polyamide Strap material Limit values Chronometer Heart rate Total time Total calories Total exercise count Birthday System Requirements Polar WebLink Polar UpLink Tool ENGLISH 35 Polyester 35 Polyamide 30 Polyurethane 23 h 59 min 59 s 30 199 bpm 0 9999 h 59 min 59 s 0 999999 kcal Cal 65 535 1921 2020 PC Windows 98 98SE ME 2000 XP Vista Sound card Microphone PC Windows 98 98SE ME 2000 XP Vista Sound card Dynamic loudspeakers or headphones Customer Service Information 43 ENGLISH Guarantee and Disclaimer 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
25. mbol 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 trademark of Microsoft Corporation Disclaimer The material in this manual is for informational purposes only The products it describes are subject to c without prior notice due to the manufacturer s development program Polar Electro Inc Polar Electro Oy makes no hange continuous representations or warranties with respect to this manual or with respect to the products described herei Polar Electro any damages losses costs or expenses direct n c Polar Electro Oy shall not be liable for 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 t patents FI55293 FI88223 US5491474 DE42 GB2257523B FR92 06120 HK113 1996 S695 he following 5549 91671 4 FI110303 W096 20640 EP 0748185 US6104947 US6714812 F1114202 US 6537227 EP 1055158 US5719825 US58048027 Other patents pendi ng Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 5202 100 Fax 358 8 5202 300 www polar fi C 0537 A ENGLISH This product is compliant with Directive 93 42 E
26. nction recommends for optimal exercise intensity based on your current condition Note that switching OwnZone on off affects all program exercises For more information on Polar OwnZone see page 30 RENAME You can rename each exercise session by using eight letters 14 Before Exercise 3 DURING EXERCISE Record Your Exercise 1 Wear the transmitter and wrist unit Start heart rate measurement by pressing OK Preferably there should be no other heart rate monitors nearby within 1m 3ft to avoid interference Within 15 seconds your heart rate appears on the display Press OK Exercise and the name of the next exercise session alternate in the top row Record the exercise session by selecting START and pressing OK You can change your exercise session and adjust Exercise settings by selecting SETTINGS For more information see page 28 Press BACK to stop recording Select EXIT to view an exercise summary ENGLISH Troubleshooting Your exercise information is saved only if the stopwatch has been on for more than one minute OwnZone gt Your heart rate monitor has started to determine your target heart rate zone automatically Skip the process by pressing OK In this case if you have not determined your OwnZone before your age based heart rate limits are used For more information on determing OwnZone see page 31 START WITH BASIC SETTINGS gt Press OK to complete your Basic settings During Exercise
27. s t Press OK and UP DOWN to examine more details Exe Count Exe Time Calories Weekly target exercise count duration calories The relevant bar is highlighted The total exercise count duration expended calories you have achieved Press BACK to return the Diary view Press DOWN to enter the HR zones view 20 After Exercise HF zones 4 I DU Yy N 01 50 4 m D 14332 ENGLISH HR zones The three bars stand for Light Moderate and Hard heart rate zone Press OK and UP DOWN to examine more details Light Moderate Hard Your target exercise duration in concerned zone The relevant bar is highlighted The exercise duration in zone Note When you press BACK to return to the Diary or HR zones view the value you last viewed will be set as a default value on the bottom row of the Diary or HR zones view After Exercise 21 ENGLISH Follow Up Every Sunday at midnight your Polar F11 automatically reviews your progress resets the Diary and Heart Rate Zone views saves Diary data to Weekly File and reminds you to check your Diary with an envelope symbol At in the beginning of each month if you have not performed the Fitness Test for 30 days your Polar F11 will automatically remind you to do so by displaying TEST YOUR OWNINDEX To open the reminder press UP and OK Result Result Total exercise count of the last week MEER Total exercise duration ZO50 CAL Total calories burned while exercising C
28. the Weekly Exercises view SOO cat 10 12 Before Exercise Edit Your Workout Program To add an exercise session select Program gt EDIT gt Weekly Exercises gt ADD Enter Duration Press DOWN to view the added exercise session s heart rate intensity zones To edit the duration of an exercise session in program select Program gt EDIT gt Weekly Exercises gt The exercise you wish to edit Select YES to EDIT DURATION Adjust the duration and press OK When you edit your programmed exercises the rest of the data regarding that exercise session and your weekly exercise targets are automatically updated To delete an exercise session select Program gt EDIT gt Weekly Exercises gt The exercise you wish to delete Press and hold LIGHT Select YES to DELETE EXERCISE and ARE YOU SURE After you have deleted an exercise session you cannot restore it ENGLISH To turn your workout program on off select Program gt SETTINGS gt ON OFF When your program is switched off it remains in the memory but the exercise targets do not show in the Diary view and you cannot select program exercise sessions in the Exercise menu Troubleshooting Empty gt Create a program Before Exercise 13 ENGLISH Program Settings Select Program gt SETTINGS OWNZONE Turning OwnZone on means that your heart rate monitor determines your target heart rate zone automatically in the beginning of every exercise The OwnZone fu
29. ulative exercise duration expended calories count starting from the previous reset v To empty the Totals File press DOWN until Reset Total Counters is displayed Press OK and select the information you wish to erase ARE YOU SURE is displayed Confirm deletion with YES 26 After Exercise Data Transfer Your Polar F11 offers two means of data communication with a PC Send data with Polar WebLink Transfer data to the polarpersonaltrainer com web service using Polar WebLink software For this you need to register for polarpersonaltrainer com web service You will find detailed instructions on how to send data at Polar WebLink s Help file Receive data with Polar UpLink Tool Edit settings and upload logos from a PC to your wrist unit using Polar UpLink Tool software Fore more information about system requirements see page 43 To download the Polar WebLink and Polar UpLink Tool free of charge visit www polar fi ENGLISH After Exercise 27 ENGLISH 5 SETTINGS Exercise Settings Select Exercise gt SETTINGS 2 EXERCISE You can choose an exercise only if your workout program is activated Choose an exercise session by pressing OK SELECT the exercise or VIEW session targets In a MANUAL exercise there are no preset goals HR ALARM Adjust the target zone alarm sound volume HR LIMITS In a program exercise your target heart rate limits are automatically defined If you have chosen a MANUAL e
30. xercise session or you have set the program off you can choose to exercise from four different heart rate limits OWNZONE The wrist unit determines your individual target heart rate zone automatically in the beginning of every exercise Select HARD MODERATE LIGHT or BASIC intensity for your OwnZone AUTOMATIC Limits are determined using an 28 Settings age based formula 220 minus age Choose HARD MODERATE LIGHT or BASIC Make sure you have entered the correct date of birth in User Settings MANUAL Set your target heart rate limits manually For exercise without any given limits select OFF HR VIEW Select HR to display your heart rate in beats per minute bpm or HR to view a percentage of maximum heart rate Choose your OwnZone or Automatic heart rate limits from four exercise intensities HARD 80 90 HR a is for a relatively short exercise at high intensity MODERATE 70 80 HR nag is effective particularly for improving aerobic fitness It is recommended for people exercising regularly LIGHT 60 70 HR ra is good for improving health and fitness It also improves basic endurance and helps you to recover from heavier exercise BASIC 65 85 AR ad is Suitable for aerobic intensity exercise ENGLISH Settings 29 ENGLISH OwnZone Your Polar F11 automatically determines your individual and safe exercise intensity zone your OwnZone The function guides you through warm up Your OwnZone limits may var
31. y daily depending on your physical and mental condition You can select an exercise intensity from four different heart rate zones Light Moderate Hard and Basic For more information on exercise intensities see page 29 It is advisable to use OwnZone every time you exercise or at least e When changing exercise environment or exercise mode e When taking up exercise after more than a week s break e If you are feeling unusual For example if you are not recovered from previous exercise not feeling well or are stressed e After changing your user settings 30 Settings OwnZone has been developed for healthy persons Some health conditions may cause heart rate variability based OwnZone determination to fail e g high blood pressure certain cardiac arrhythmias and some medication In such cases your age based limits will be used for OwnZone determination Determining Your OwnZone Find your OwnZone limits in 1 5 minutes during warm up by walking jogging or doing some other sport Before you start make sure that your User settings are correct and the OwnZone function is activated l Start recording the exercise The OwnZone symbol appears on the display and determination begins The process is carried out in five stages A beep will signal the end of each stage Avoid stopping during OwnZone determination e OZ Walk at a slow pace for 1 min Keep your heart rate below 100 bpm 50 HR rax during this f
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