Polar F5 User's Manual
Contents
1. 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 e 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 Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Tel 358 8 520 2100 Fax 358 8 520 2300 www polar fi www polar fi2. The estimated average battery life span of the wrist unit is one year in normal use including 2h day 7 days a week of exercising Please note that excessive use of the alarm signals drain the battery more rapidly Do not open the wrist unit yourself To ensure the water resistance properties and the use of authorized components the wrist unit battery should be replaced by an authorized Polar Service Centre only At the same time a full periodic check of the Polar heart rate monitor will be done It is important to be sensitive to your body s reactions during exercise If you feel unexpected pain or excessive fatigue when exercising it is recommended to stop the exercise or continue at a lighter intensity Notice to persons with pacemakers defibrillator or other implanted electronic device Persons who have a pacemaker use the Polar Heart Rate Monitor at their own risk Before starting use we always recommend an exercise test under doctor s supervision The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the heart rate monitor If you are allergic to any substance that comes into contact with the skin or if you suspect an allergic reaction due to using the product check the listed materials in the Technical Specifications chapter To avoid any skin reaction risk with the transmitter wear it over a shirt However moisten the shirt well under the electrodes to ensure flawless operation
3. 30 meters OK button can be pressed in water Wrist strap Polyurethane Wrist strap buckle Polyoxymethylene Back cover Stainless steel complying with the EU Directive 94 27 EU and its amendment 1999 C 205 05 on the release of nickel from products intended to come into direct and prolonged contact with the skin Accuracy of heart rate measurement 1 or 1 bpm whichever larger definition applies to steady state conditions Default settings WHS OF GAY ecesna 12h Alarm ClOCK cccceeceeceeeeeeceeeeeees OFF Zone alarm 2 ceecceccecceccecceeeeeeeeees On PR aE 0 Upper Ml aah aeeeeenenere Tne een eee eee 160 Lower Limit ccceceeeececeeceeeececeeees 80 Limit values Chronometer ccccccceeeeeeeeeeeeeees 23h 59 min 595 Heart rate limits cccccccseeeeeees 30 199 bpm otal time ioc ckcssnssoraeclwcccagcdeeesseeds 99 h 59 min 59 s Age range for Self Walk Test 20 65 Time range for Self Walk Test 7 25 min Birthday year range 00 cceee 1900 1999 The Self Walk Test has been designed to be performed after a supervised test in order to get the most reliable result Anyone who participates in this test does so at his or her own risk Check your suitability to be tested by answering the following questions 0 Resetting Resetting clears the settings which return to the default values If there are no reactions to any buttons reset the wrist unit Pr
4. set your target limits in beats per minute or as percentages of your maximum heart rate The percentage limits can not be set if you have At 80 90 of your HR you have moved into the Hard Intensity Zone You will find yourself breathing heavily having tired muscles and feeling fatigued This intensity is recommended occasionally for fit people The table below contains target heart rate intensity zones in beats per minute bpm estimated by age in 5 year intervals Calculate your own HR write down your own target heart rate zones and select the ones suitable for your exercise Light Moderate Hard HR Intensity Intensity Intensity 220 age 60 70 of HR 70 80 of HR 80 90 of HR max 9 Self Walk Test by Polar and UKK Institute is based on 1 24 miles 2 km brisk walk on a hard even surface The test especially measures cardiorespiratory fitness The result of the test WalkIndex is based on age body mass index walking time and your heart rate at the end of the walk It tells how fit you are compared to others your age and gender WalkIndex corresponds to VO max ml kg min The test has been designed for healthy persons between the ages of 20 and 65 It does not give dependable results for people outside this age range or for those who are highly fit 1 Do you have a heart defect or suffer ES Do you experience tightness burning 4 Do you feel faint or dizzy when you 5 Do you feel excessi
5. 113 1996 SG 9591671 4 US 5491474 FI 88972 DE 9219139 8 FR 92 09150 GB 2258587 HK 306 1996 SG 9592117 7 US 5486818 FI 96380 US 5611346 EP 665947 DE 69414362 FI 68734 DE 3439238 GB 2149514 HK 812 1989 US 4625733 Fl 100924 FI 100452 US 5840039 FI 4150 DE 20008882 3 FR 0006504 FI 4069 US 6272365 FR 9907823 GB 2339833 DE 29910633 FI 104463 US 6183422 Fl 4157 DE 20008883 1 FR 0006778 WO 97 33512 GB 2326240 Other patents pending is automatically updated to the file after the test 7 Press OK to return to the Time of day display 8 Stretch out after the test If you do not want to have the sound signal on during the test press and hold Signal Light button disappears from the display You can interrupt the test anytime during the test by pressing OK e Do not expose the heart rate monitor to direct sunlight forextended periods such as by leaving it in a car Service During the two year guarantee warranty period we recommend that you have service done by an authorized Polar Service Centre The warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro Transmitter Battery The estimated average battery life span of the transmitter is 2500 hours of use If you suspect that the transmitter battery has run out contact your authorized Polar Service Centre for a replacement transmitter Polar recycles used transmitters Wrist Unit Battery
6. 76 30 190 114 133 133 152 152 171 99 116 116 132 132 149 In exercise different heart rate zones produce different health and fitness benefits The heart rate zones that suit you depend on your goal and your basic physical condition Remember to alternate between intensity zones to get variation in your exercise Walkindex and Fitness Categories VO2max ml kg min WOMEN Age years Very poor Poor Fair Average Good Very poor fair Increase exercise for health Very good Excellent ya and fitness benefits 20 24 lt 27 27 31 32 36 37 41 42 46 47 51 gt 51 25 29 lt 26 26 30 31 35 36 40 41 44 45 49 gt 49 30 34 lt 25 25 29 30 33 34 37 38 42 35 39 lt 24 24 27 28 31 32 35 36 40 41 44 gt 44 40 44 lt 22 22 25 26 29 30 33 34 37 45 49 lt 21 21 23 24 27 28 31 32 35 36 38 gt 38 50 54 lt 19 19 22 23 25 26 29 30 32 Average Maintain current exercise habits to ensure good health Exercise increase is recommended for fitness improvement 43 46 gt 46 38 41 gt 41 33 36 gt 36 55 59 lt 18 18 20 21 23 24 27 28 30 31 33 gt 33 60 65 lt 16 16 18 19 21 22 24 25 27 MEN Age years Average 20 24 44 50 25 29 43 48 30 34 41 45 35 39 39 43 40 44 36 41 45 49 35 39 50 54 33 36 55 59 31 34 60 65 29 32 22 Precautions 12 1 Interference During Exercise Electromagnetic Interference Distu
7. 993 gE Put the transmitter back on your chest and keep the wrist unit in this interference free area as far as it is possible 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 Crosstalk Polar F5 wrist unit picks up transmitter signals within 3 feet 1 meter Other signals picked up simultaneously from more than one transmitter can cause incorrect readouts Using The Polar Heart Rate Monitor in a Water Environment Your Polar heart rate monitor is water resistant to 100 feet 30 meters To maintain the water resistance do not press the buttons of the wrist unit under water All Polar heart rate monitors are designed to indicate the level of physiological strain and intensity in sports and exercise No other use is intended or implied Heart rate is displayed as number of heartbeats per minute bpm Polar Transmitter Battery type Built in Lithium Cell Battery life Average 2500 hours of use Operating temperature 14 F to 122 F 10 C to 50 C Material Polyurethane Waterproof Elastic Strap Buckle material Polyurethane Fabric material Nylon polyester and natural rubber including a small amount of latex Wrist Unit Battery type CR 2032 Battery life Average 1 year 2h day 7 days week Operating temperature 14 F to 122 F 10 C to 50 C Water resistance to 100 feet
8. Calories expended during the exercise BMI Body mass index W INDEX WalkIndex the result of the walking test The most convenient way to determine whether a person is overweight is to use the Body Mass Index BMI The body mass index does not describe the amount of fat tissue but merely serves as a means for comparing adult persons in terms of overweight or underweight the lower limit the lower limit cannot be set above the upper limit j Use Up or Down button to determine Press OK LIMITS SET is displayed 4 WATCH time and day determination Alarm Use Up button to advance from LIMITS display to WATCH SET press OK or in the Time of day display press and hold Signal Light button gt WATCH SET ALARM ON or OFF blinks Select alarm on or off Press OK If you set the alarm on set the alarm time In 12h time mode select AM PM press OK Hours blink on the display use Up or Down button to select the correct hour press OK Minutes blink on the display use Up or Down button to select the correct minutes Press OK Time TIME is displayed Press Up or Down button to select 12 h or 24 h time display Press OK In 12 h time mode select AM PM with Up or Down button press OK TIME and blinking hours are displayed gt PressUp AKENT Press Up gt Press Up QVM 34 BMI lt 18 5 18 5 24 9 Interpretation Underweight Normal weight Overweight Obesity 25 0 29 9 gt 30 0 Reference Worl
9. How to Put Your Heart Rate Monitor On How to Put Your Heart Rate Monitor On Functions and Modes of Polar F5 The Polar F5 wrist unit displays your heart rate during exercise How to Start and Stop Functions During Exercise After Exercising Adjust the strap length to fit snugly and comfortably Secure the strap around your chest just below the chest muscles and buckle it E Check that the wet electrode areas are firmly against your skin and the Polar logo is in a central upright position How to Recall File Stored in Memory Polar Fo Settings The transmitter detects your heart rate continuously and transmits it to the wrist unit Fitness Heart Rate Monitor Target Heart Rate Zone Self Walk Test by Polar and UKK Institute Resetting Care and Maintenance The elastic strap holds the transmitter in the correct position User Manual Precautions ENG Technical Specifications 17926108 00 ENG A 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 disturbance Lift the transmitter off your chest and moisten the two grooved electrode areas on the back Limited Polar International Guarantee Disclaimer BHBBNBBEBBOAHDEUB0ONE l Functions and Modes of Polar F5 How to Start and Stop Time of day display Press Up How to Start In the
10. Time of day display press OK How to operate the set buttons e To move forward or back use Up or How to Set up Your New Polar F5 Unit Press any of the four buttons twice to activate Moves to the Down button l a Press OK gt Press Up the wrist unit Unit is displayed LBS INCH is Your heart rate appears following To choose the value to begin adjusting l flashing a ueeecende Press mode or press OK It will begin blinking Heart rate measuring l a l l f i A ernie e Press Up or Down button to adjust the ES Once awakened the wrist unit will guide Press OK again The stopwatch SA value The digits run faster if you press Press Up you through the necessary settings starts running and you can settings will selected value g you p Press OK a and hold the button e Scroll up or down to set the right values start exercising The exercise return to the data will only be stored if you have default values e Wherever you are in the settings you can ne turned the stopwatch on return to the Time of day display by pressing and holding OK Time of day display mode Press OK to lock your selection Set the following Measuring units lbs inch or kg cm 12h or 24h time mode Exercise recording Time of day e Starting point for all functions Date e Shows date and time e Shows the data recorded during the exercise Weight How to Stop Retumis tothe Press and hold OK to return to the Time of day Height 1 Pres
11. ar Press OK USER SET is displayed 3 LIMITS setting target heart rate zone limits USER SET is displayed Press Up to advance LIMITS SET is displayed Press OK With HR or HR blinking use Up or Down to select whether you want to set the limits in beats per minute or as a percentage of a maximum heart rate Press OK to accept HI LIMIT is displayed Use Up or Down button to determine the upper limit Press OK LO LIMIT is displayed 24h time display sequence DAY gt MONTH gt YEAR rate zone based on your age is automatically calculated After the settings are complete the wrist unit automatically goes to the Time of day display You can cancel the setting by pressing and holding OK but you can not start measuring the heart rate before you have completed the settings How to Recall File Stored in Memory 2 Press Up or Down button to exit the Exercise mode The wrist unit shows the Time of day display within 5 minutes if you forget to quit the heart rate measurement mode when you stopped the stopwatch and removed the transmitter from your chest Time of day Press Up Gazi display Press OK gt gt Press Up CMRI Aa Press Up While in the Time of day display mode press Up or Down until FILE is displayed Scroll up or down to recall the exercise information EXE TIME Total exercise time AVERAGE HR Average heart rate of the exercise IN ZONE Time spent in target zone KCAL
12. d Health Organization Obesity preventing and managing the global epidemic Report of a WHO Consultation on Obesity Geneva World Health Organization 1998 The BMI value does not distinguish between muscular and fat tissue Thus a weight lifter may have a BMI value which indicates obesity although the person only has large muscles and little fat tissue Use Up or Down button to select correct time press OK TIME and blinking minutes are displayed Use Up or Down button to select correct time press OK Date MONTH and blinking month are displayed Use Up or Down button to select the correct month Press OK DAY and the blinking day of the month are displayed Use Up or Down button to select the correct day Press OK YEAR and the blinking number are displayed Use Up or Down button to select the correct year Press OK press and hold OK to return to the Time of day display 24h time display sequence DAY gt MONTH gt YEAR Target Heart Rate Zone Your target heart rate zone is a range between the lower and upper heart rate limits expressed as beats per minute bpm or as percentages of your maximum heart rate HR HRmax The highest number of heartbeats per minute during maximum physical exertion To find your maximum heart rate you can use the age formula HR 220 age For a more accurate measurement of your HR visit your doctor or exercise physiologist for an exercise stress test You can
13. e Polar logo on the transmitter Scroll up to select what values you want to Heart rate as a of your i view in the upper row of the display during maximum heart rate ILI 4 exercise 1 Heart rate in the target zone AR is displayed a a as absolute heart rate Exercise time or b asa of maximum heart rate according to your lower row selection Fitness bullets For every 10 minutes in TZ a appears Time of day Repressing OK will restart the stopwatch Calorie expenditure The calorie calculation starts row when your heart rate reaches 100 bpm J Settings Time of gt Pressand Jauh Press Up day display release Up 4 until Press OK Settings step by step 1 To set the units 2 To set your personal data Press Up to advance USER SET is displayed Press OK WEIGHT is displayed Ta gt Press Up ANKAD gt Press Up MILD gt Press Up MYN Ea LBS INCH WEIGHT HR or HR ALARM p ee OFF ON KG CM HEIGHT HI LIMIT Alarm time TIME SEX LOW LIMIT BIRTHDAY DATE 2 1 WEIGHT setting weight With the number blinking use Up or Down button to set your weight Press OK to accept Start from the Time of day display HEIGHT is displayed Press Up or Down until display changes to SETTING Press OK UNITS SET is displayed Press OK again Use Up or Down button to select Ibs inch or kg cm Press OK to accept 2 2 HEIGHT setting height Following weight acceptance display changes to HEIGHT With n
14. er is yes to any of the questions we recommend that you consult a doctor before starting an exercise program e Have you been physically inactive for the past 5 years Do you have high blood pressure Do you have 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 e Are you recovering from a serious illness or medical treatment e Do you use a pacemaker or another implanted electronic device e Do you smoke e Are you pregnant Note that in addition to activity intensity heart blood pressure psychical conditions asthma breathing etc medication as well as some energy drinks alcohol and nicotine can affect your heart rate CE This CE marking shows compliance of this product with Directive 93 42 EEC Copyright 2004 Polar Electro Oy 90440 KEMPELE Finland All rights reserved No part of this manual may be used or reproduced in any form or by any means without prior written permission of Polar Electro Oy The names and logos marked with a symbol in this user 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 This product is protected by one or several of the following patents Fl 88223 DE 4215549 FR 92 06120 GB 2257523 HK
15. ess Reset button with a pen tip Display becomes full of digits Press any of the four buttons once If you don t press any button after resetting within one minute the wrist unit goes to the battery saving mode Wake up by pressing any of the buttons twice Users measuring their heart rate in water may experience interference for the following reasons e Pool water with high chlorine content and seawater are very conductive The electrodes of a transmitter may short circuit which prevents ECG signals from being detected by the transmitter e 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 e The EGG 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 environments e 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 fr
16. om defects in material 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 the battery damage due to misuse abuse accidents or non compliance with the precautions improper maintenance commercial use cracked or broken cases and elastic strap 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 rights under applicable national or state laws in force or the consumer s rights against the dealer arising from their sales purchase contract Limited Polar International Guarantee If you answered no to all of the above questions you can perform the Self Walk Test safely If you answered one or more questions with yes consult your doctor before carrying out the test Carrying out the Test On the Time of day display scroll up or down until WALKTEST is displayed Press OK The wrist unit guides you through the necessary settings unless you have done them earlier Press OK to start the 5 minute warm up At the end of the warm up you will hear an alarm sound In case you already warmed up you can ski
17. p the warm up by pressing OK 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 and enjoy the product for many years to come Taking Care of Your Polar Heart Rate Monitor e Clean the transmitter regularly after use with a mild soap and water solution Dry it carefully with a soft towel Keep the wrist unit clean and wipe off any moisture Never use alcohol or any abrasive material such as steel wool or cleaning chemicals e Do not dry the transmitter in any other way than with a towel Mishandling may damage the electrodes e Never store the transmitter wet Sweat and moisture can keep its electrodes wet and the transmitter activated which shortens the battery life span e Store your heart rate monitor in a cool and dry place Do not store it in any kind of non breathing material such as a plastic bag or a sports bag if it is wet e Do not bend or stretch the transmitter This may damage the electrodes e Keep your heart rate monitor out of extreme cold and heat The operating temperature is 14 F to 122 F 10 C to 50 C 12 2 Minimizing Possible Risks when Exercising Exercise may include some risk especially for those who have been sedentary Before starting a regular exercise program you are recommended to answer to the following questions for health status checking If the answ
18. rbances 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 and electrical brakes may cause interfering stray signals To try to tackle these problems relocate the wrist unit as follows Remove the transmitter from your chest and use the exercise equipment as you would normally 2 Relocate the wrist unit until you find an area in which it displays no stray reading and 00 is displayed 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 Technical Specifications Good exellent Maintain current exercise habits for good health and fitness 28 30 gt 30 References e Shvartz E Reibold RC Aerobic fitness norms for males and females aged 6 to 75 years Aviat Space Environ Med 61 3 11 1990 e Guide for The UKK Institute 2 km Walking Test UKK Institute 1993 e Laukkanen R Development and evaluation of a 2 km walking test for assessing maximal aerobic power of adults in field conditions Doctoral thesis Kuopio University Publications D Medical Sciences 23 Kuopio 1
19. s OK to stop the stopwatch previous mode display wherever you are in the Settings or File etting mode Sex QUIT and paused stopwatch Signal Light ordereaes recalling cycle e Set different values Birthday appear Measurement is paused ia Alarm on or off the selected When the alarm is turned on the symbol unit measurement weight height time After setting your birthday your target heart Exercise is no longer recorded Backlight on value user data appears on the Time of day display When the alarm des iene target heart rate limits comes on it will sound for one minute or you can 1 Press Signal Light to turn the light on heart rate Starts and Starts measuring turn it off by pressing any of the four buttons Bring the wrist unit up to the Polar logo on the transmitter during exercise and you can check the time of day Exercise recording mode e Inthe Exercise mode you measure your heart rate and record your exercise information in a file e You can view different information while the heart rate monitor is measuring heart rate stops the stopwatch Enters the displayed mode Locks in your selection Functions During Exercise Scroll down to select what you want to view in the lower row of the display Press and hold Signal Light to turn the zone 1 Heart rate in beats alarm sound on or off per minute rhe ty Check the time of day by bringing the wrist z unit up to th
20. umber blinking use Up or Down button to select feet Press OK to accept With number blinking use Up or Down button to select inches Press OK to accept SEX is displayed You can pause the stopwatch by pressing OK After restart you will see heart rate in the lower watch functions alarm time date Walk Test mode e Based on 1 24 miles 2 km brisk walk e Measures cardiorespiratory fitness 5 After Exercising ED Carefully wash the transmitter with a mild soap and water solution Rinse it with pure water Dry the transmitter carefully with a soft towel Keep the wrist unit clean and wipe off any moisture Store the heart rate monitor in a clean and dry place Dirt impairs the elasticity and functioning of the transmitter Sweat and moisture can keep the electrodes wet and the transmitter activated which shortens battery life The combined impact of moisture and intense f abrasion may cause a black color which might e stain light colored clothes especially to come off the transmitter s surface 2 3 SEX setting gender Following height acceptance display changes to SEX MALE or FEMALE blinks Use Up or Down button to make your selection and press OK BIRTHDAY MONTH is displayed 2 4 BIRTHDAY setting your date of birth Use Up or Down button to select the correct month Press OK Use Up or Down button to select the correct day Press OK Use Up or Down button to select the correct ye
21. vely tired Self Walk Test by Polar and UKK Institute from heart disease sensations or pressure in your chest when you walk walk 2 When START is displayed after the warm up start the test by pressing OK The heart rate appears on the display in few seconds 4 Walk exactly 1 24 miles 2 km on a hard even surface road or track as fast as you can and at an even pace If your heart rate decreases under the lower limit WALK FASTER appears and the wrist unit begins beeping Increase the walking speed 5 Press OK at the end of the test 6 Your Walklndex its interpretation and the date are displayed Fitness category compares your WalkIndex with respect to others in the same 6 Are you on medication age group 20 65 years The latest WalkIindex not set your birthday When you set your birthday the wrist unit automatically calculates the limits which are 65 85 of your estimated maximum heart rate Target Heart Rate Intensity Zones When your heart beats at 60 70 of your HR max you are in the Light Intensity Zone This intensity still feels fairly easy for most people It helps in weight control and improves endurance and cardiovascular aerobic fitness Push on to 70 80 of your HR and you are in the Moderate Intensity Zone This is especially good for people who are exercising regularly Exercising in this zone is particularly effective for improving cardiovascular fitness 160 180 156 1
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