GBR POLAR M52™/ POLAR M51™ POLAR M22™/ POLAR M21™ HEART RATE MONITOR USER’S MANUAL 61
CONTENTS How the Polar Heart Rate Monitor works .................... 6 Parts ........................................................................................ 6 Getting going ........................................................................ 7 Buttons and their functions .................................................. 8 Modes and their functions .................................................... 9 Settings ...............................................................................
Stop the heart rate measurement ............................... 34 Recalling training information ..................................... 35 Date ...................................................................................... 35 Exercise time ........................................................................ 35 Exercise time in zone ........................................................... 35 Target heart rate limits .......................................................
HOW THE POLAR HEART RATE MONITOR WORKS P O L A R H E A R T R AT E M O N I T O R PA R T S Your Polar Heart Rate Monitor consists of three parts: 1. Polar Coded Transmitter™ • Grooved electrode areas GETTING GOING 1. Attach the transmitter to the elastic strap. 2. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, below the chest muscles. Lock the buckle. 3. Lift the transmitter off your chest and wet the grooved electrode areas on the back of it. 4.
BUTTONS AND THEIR FUNCTIONS MODES AND THEIR FUNCTIONS Your Polar Heart Rate Monitor has four main modes: SCROLL UP RESET SCROLL DOWN 1. TIME OF DAY You can use the Polar Heart Rate Monitor as an ordinary watch with date, weekday indicator and alarm function. Press and hold START/STOP/OK to return to the Time of day display, wherever you are in the Options setting or File recalling cycle.
3. FILE Polar Heart Rate Monitor saves information on your latest exercise session.
SETTING USER 1 or 2 If you are in the Time of day display start from User information. In models M51 and M52 you can set two users’ preferences. This function is practical e.g. for another family member. Make the settings ready for both users: when you start exercising, just select your personal user id 1 or 2. USER appears, 1 or 2 is flashing. 1. Press SCROLL DOWN to SCROLL UP or select USER 1 or USER 2. 2. Press START/STOP/OK to lock your selection. You have now selected the user id.
SCROLL DOWN to select the 1. Press SCROLL UP or right sex. 2. Press START/STOP/OK to lock your selection. You have now set your sex. Begin with the display showing the time of day. 1. Press SCROLL DOWN until OPTIONS is SCROLL UP or displayed. 2. Press START/STOP/OK to enter the setting loop. USER SET is displayed. SETTING ACTIVITY LEVEL In models M51 and M52 you need to set a suitable activity level for Polar Fitness Test. OwnIndex If you are in the Time of day display start from User information.
Choose from the following alternatives to continue: 1. If you selected OwnZone OFF continue directly from Setting heart rate limits manually. or 2. If you selected OwnZone ON continue from Turning the OwnCal calorie counter ON/OFF by pressing SCROLL UP once. or 3. Return to the Time of day display by pressing and holding START/STOP/OK. 7. Press START/STOP/OK to lock your selection. The lower limit reading starts to flash. 8. Press SCROLL UP or SCROLL DOWN to adjust the correct value. 9.
Choose from the following two alternatives to continue: 1. To continue settings, press SCROLL UP. 2. To return to the Time of day display, press SCROLL UP or SCROLL DOWN until you come to the Time of day display or simply press and hold START/STOP/OK. The OwnCal calorie calculation starts when your heart rate reaches 100 bpm. The higher the heart rate, the faster the energy expenditure accumulation. Energy expenditure depends on body weight; the heavier the weight the higher the energy expenditure.
S E T T I N G T H E WAT C H SETTING THE 12/24 H TIME MODE SCROLL UP or 1. In the Time of day display press SCROLL DOWN until OPTIONS is displayed. 2. Press START/STOP/OK to enter the Options mode. USER SET is displayed. 3. Press SCROLL DOWN until SCROLL UP or WATCH SET is displayed. 4. Press START/STOP/OK to start the watch settings. ALARM is displayed. ON or OFF is flashing. 5. Press START/STOP/OK until TIME and the time of day is displayed. 12h or 24h is flashing. 6.
5. Press START/STOP/OK until TIME and the time of day are displayed. TIME and the time of day are displayed. 12h or 24h is flashing. 6. Press SCROLL UP or SCROLL DOWN to select 12h or 24h mode. 7. Press START/STOP/OK to lock your selection. If you chose 12h time mode, TIME AM or TIME PM is displayed. 8. Press SCROLL UP or SCROLL DOWN to select AM or PM. 9. Press START/STOP/OK to lock your selection. The hours start to flash. 10. Press SCROLL UP or SCROLL DOWN to adjust the desired hour. 11.
START THE HEART RATE MEASUREMENT If you still do not succeed in code searching, but your heart rate is displayed and the heart symbol without a frame is flashing, you can start exercising but your wrist receiver may become disturbed by other heart rate monitors. In models M51 and M52 check that your personal user id is active. You can change the user before starting the stopwatch by pressing and holding SCROLL UP. 5. Start the stopwatch by pressing START/STOP/OK. 1.
OWNZONE 4. Start the heart rate measurement as described earlier. 5. Start the stopwatch. OZ appears in the display. Stopwatch starts running. Polar Heart Rate Monitor is able to determine the individual training heart rate zone for you. This exercise zone is called your OwnZone (OZ). For most adults, OwnZone corresponds to 65-85 % of the maximum heart rate. OwnZone is suitable for cardiovascular training either for health-related or fitness improvement purposes.
Heart rate limits for your previously determined OwnZone appear on the display. 2. Stop the stopwatch by pressing START/STOP/OK. QUIT? appears in the display. 3. To reset the stopwatch press and hold SCROLL DOWN for 2 seconds. 4. To restart the stopwatch press START/STOP/OK.
FUNCTIONS DURING HEART RATE MEASUREMENT In models M51 and M52 the sound signal will also alarm you at the end of the Fitness test. for 2 seconds to turn the sound Press and hold signal and the button sound on and off. Sound signal is on. MEASURE EXERCISE TIME IN ZONE OWNCAL S E E Y O U R H E A RT R AT E You can see your heart rate in beats per minute. A flashing heart symbol indicates an ongoing heart rate measurement. The inner heart symbol flashes at the pace of your heart.
To reset the stopwatch to zero: 1. Stop the stopwatch. 2. Press and hold SCROLL DOWN for two seconds. C H E C K E X E R C I S E I N F O R M AT I O N When the stopwatch is running press SCROLL UP or SCROLL DOWN to see the following information during the exercise: C H E C K Y O U R H E A RT R AT E L I M I T S While exercising you don’t have to press any button to check the heart rate limits you are using. Just bring the wrist receiver up to your chest near the transmitter’s Polar logo.
STOP THE HEART RATE MEASUREMENT 1. Press START/STOP/OK to stop the stopwatch. The stopwatch stops. QUIT? appears in the display. Heart rate measurement without exercising limits or calorie calculation continues. SCROLL DOWN to leave the SCROLL UP or 2. Press Measure mode. Heart rate measurement stops.
TA R G E T H E A R T R AT E L I M I T S ( L I M I T S ) You will see the target heart rate limits of your exercise. AV E R A G E H E A RT R AT E ( AV E R A G E H r ) You will see the average heart rate of your exercise session. CALORIES EXPENDED DURING T H E E X E R C I S E ( K C A L / FAT ) You will see how many kilocalories you have expended during the exercise and the fat percentage of the total energy expenditure. T O TA L C A L O R I E C O U N T ( To t .
OWNINDEX FITNESS TEST SETTINGS To be able to carry out the Polar Fitness TestTM you need to do the following settings: • Select your long-term physical activity level. • Set the Fitness test mode on. OwnIndex is a score which is comparable to VO2max, a commonly used descriptor of aerobic fitness. OwnIndex is a result of the Polar Fitness Test™, which is an easy, safe and quick way to estimate maximal aerobic power.
High Exercise is an inseparable part of your life. You exercise regularly at least 3 times a week with heavy paced intensity. Exercise causes clear breathlessness and sweating. For example, you run regularly more than 5 miles a week or spend more than 1,5 - 2 hours in comparable physical activity. SET THE FITNESS TEST MODE ON 1. In the Time of day display press SCROLL UP or SCROLL DOWN until you enter the Options mode. OPTIONS is displayed. 2. Press START/STOP/OK to enter the setting loop.
3 2 1-3 4 5-7 Increase exercise for health benefits and fitness. Maintain current exercise habits to ensure better health. Exercise increase recommended for fitness improvements. Maintain current exercise habits for good health and fitness.
CARE AND MAINTENANCE B AT T E R I E S POLAR TRANSMITTER The estimated average battery life of the Polar Transmitter is 2500 hours of use. Contact your distributor/ dealer for a transmitter replacement. Customer Care Charter for detailed instructions. Your Polar Heart Rate Monitor is a high-tech instrument of superior design and workmanship and should be treated with care. The suggestions below will help you fulfill the warranty obligations and enjoy this product for many years to come.
PRECAUTIONS U S I N G A P O L A R H E A RT R AT E M O N I T O R I N A WAT E R ENVIRONMENT Your Polar Heart Rate Monitor is water resistant to 30 metres / 100 feet. To maintain the water resistance, do not operate the buttons of the wrist receiver under water.
Before beginning a regular exercise program consult your doctor • if you are over 40 years of age and have not been following a regular exercise program during the past 5 years • if you smoke • if you have high blood pressure • if you have high blood cholesterol • if you have any signs or symptoms of any disease • if you are recovering from a serious illness or a medical treatment e.g. surgery • if you use a pacemaker or another implanted electronic device.
workload. In this case the age-predicted limits are the best estimation for the exercising zone. ...THE OWNZONE LIMITS BASED ON HEART RATE VARIABILITY (OZ.V) VARY CONSIDERABLY? Heart rate variability reacts sensitively to all changes taking place in the body and environment. The OZ.V heart rate limits are affected by, amongst others, your daily state of fitness, the time of OwnZone determination, the type of exercise and state of mind. The lower limit of the OZ.
... HEART RATE READING BECOMES ERRATIC OR EXTREMELY HIGH? You may have come within range of strong electromagnetic signals which cause erratic readings on the wrist receiver display. Check your surroundings and move further away from the source of disturbance. Precautions POLAR GLOSSARY ... THERE ARE NO REACTIONS TO ANY BUTTONS? Reset the Polar Heart Rate Monitor. Resetting clears watch settings which will return to the default settings. User information and measurement options settings will be saved. 1.
rate. The percentages are converted into heart rate beats per minute. MEASURE: Heart rate measurement mode, stopwatch is off. OPTIONS: Setting mode for user information, heart rate measurement options and watch functions. OWNCAL: Calorie expenditure during exercise. OWNINDEX: OwnIndex is a score which is comparable to VO2max. OwnIndex is a result of the Polar Fitness Test™ and can be measured with Polar M51 and M52 Heart Rate Monitors. OWNZONE, OZ.
OwnZone Upper Limit (manual) Lower Limit (manual) OwnCal OFF 160 80 OFF In models M51 and M52: Polar Fitness Test OFF Activity Low User id 1 Height 00 (cm) LIMIT VALUES Chronometer Heart rate limits Kcal Tot. kcal Tot.
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 Oy makes no representations or warranties with respect to this manual or with respect to the products described herein.
