Tel. +358-8-520 2100 Fax +358-8-520 2300 www.polar.fi GBR 177002.C Polar Heartwatch Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Finland ™ Recyclable material. Low emission during production. Printed in Finland.
Contents How Polar Heartwatch works ........................................... 5 Polar Heartwatch parts ...................................... 5 Getting going ..................................................... 6 How to start heart rate measurement .............................. 7 Functions during heart rate measurement ....................... 8 See your heart rate ............................................. 8 Check the time of day ........................................
Congratulations on purchasing the Polar Heartwatch Heart Rate Monitor. We are proud to assist you in achieving your personal fitness goals. This guide will provide you with the basic information on how to exercise with your Polar Heart Rate Monitor and how to get the maximum benefit from its functions. How Polar Heartwatch Works Wirelessly and continuously yours, POLAR HEARTWATCH PARTS Your Polar Heartwatch consists of three parts: VISUAL CUES TO READ THIS GUIDE 1.
GETTING GOING 1. Attach the Polar 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. Pull the Transmitter off your chest and wet the grooved electrode areas on the back of it. 4. Check that the wet electrode areas are firmly against your skin and the Polar logo is in a central upright position. 5. Wear the Wrist Receiver as you would wear an ordinary watch.
Functions During Heart Rate Measurement SEE YOUR HEART RATE You can see your heart rate in beats per minute. A flashing heart symbol indicates an ongoing heart rate measurement. The inner heart symbol flashes at the pace of your heart. CHECK THE TIME OF DAY While exercising you don’t have to press any button to check the time of day momentarily. Just bring the wrist receiver near the transmitter’s Polar logo. The time of day will be displayed for 5 seconds. Setting the Time of Day 1.
. Press the right button to select the desired tens of minutes. 7. Press the left button to lock your selection. The digits representing the minutes start flashing. Exercising with Your Polar Heart Rate Monitor 8. Press the right button to select the desired minutes. 9. To lock your selection and to restart the seconds press the left button. You will then return to the Time of Day mode. Alternatively, to return to the Time of Day mode without restarting the seconds press both buttons simultaneously.
GENERAL EXERCISE RECOMMENDATION American College of Sports Medicine (ACSM 1990,1995) defines a recommended exercise dose for developing and maintaining cardiovascular fitness in healthy adults as follows: Intensity of training: Duration of training: Frequency of training: Mode of activity: 60-90% of the maximum heart rate 20-60 minutes of continuous aerobic activity 3-5 days a week Any mode which uses large muscle groups INTENSITY OF EXERCISE Heart rate is proved to be an excellent indicator of exercise i
Measured HRmax 190 185 180 175 170 165 160 155 150 Example 1 Bpm 190 Measured HRmax Polar Target Heart Rate Zone Chart 185 180 175 170 165 160 35 40 45 50 55 60 1 Bpm 200 Heavy Intensity 85-100% 180 Moderate Intensity 70-85% 160 Light Intensity 50-60% Age 20 25 30 35 40 45 50 55 60 65 70 120 Lower Limit Upper Limit 100 Lower Limit 80 Age How to find your personal Target Zone ? If you have had your maximum heart rate measured at an exercise stress test, use
To improve your muscular endurance and strength as well as flexibility choose intermittent activities such as tennis, badminton, football, ice hockey, resistance training and gymnastics. STRUCTURE OF AN EXERCISE SESSION Begin each workout slowly and give your body a chance to warm up for at least for 5 minutes so that your heart rate is below the selected Target Zone. Gradually increase the intensity of your exercise until you are in your Target Zone. Remain in your Target Zone for the desired time.
Which alternative best describes your general activity level for the previous month? A beginner who does not participate regularly in programmed recreational sports or heavy physical activity. ❑ Avoid walking or exertion whenever possible. ❑ Walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or perspiration. 2. DETERMINE YOUR EXERCISE GOALS It is easier to stay motivated when you determine your reason for exercising and establish a goal.
Recommendation for an active exerciser: Goal Duration in Target Zone Times a week Intensity Maintain fitness and well-being 30-60 min. at a time 2-4 Moderate 1 Heavy Improve fitness 60-90 min. at a time 2-4 2 Moderate Heavy Care and Maintenance Your Polar Heart Rate Monitor is a high-tech instrument of experienced 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.
BATTERIES POLAR TRANSMITTER The estimated average battery life of the Polar Transmitter is 2500 hours of use. Contact your distributor/dealer for a Transmitter replacement. Service for detailed instructions. Polar recycles used Transmitters. POLAR WRIST RECEIVER The estimated average battery life of the Polar wrist receiver is 1 year in normal use (2h/day, 7 days a week).
CROSSTALK The non-coded Polar wrist receiver picks up transmitter signals within 1 metre/ 3 feet. Therefore, when you are using your Polar Heart Rate Monitor make sure no other transmitter is within that range. Signals from more than one transmitter picked up simultaneously can cause an incorrect readout. EXERCISE EQUIPMENT Several pieces of exercise equipment with electronic or electrical components such as LED displays, motors and electrical brakes may cause interfering stray signals.
...HEART RATE READING BECOMES ERRATIC OR EXTREMELY HIGH (OVER 200 BPM)? You may have come within range of strong electromagnetic signals which cause erratic readings on the receiver display. Check your surroundings and move further away from the source of disturbance. Precautions. ...THERE ARE NO REACTIONS TO ANY BUTTONS? Reset the Polar Heart Rate Monitor. All settings will return to the default settings. 1. Wear the Polar Transmitter as described earlier in this manual. 2.
Polar Books and Accessories POLAR BOOKS AND BOOKLETS Roy Benson, MPE: .............. Precision Running Dr. Matthew Brick: ............... Precision Multisport Edmund R. Burke, Ph.D.: .... Precision Cycling Edmund R. Burke, Ph.D.: ..... Precision Mountain Biking Sally Edwards: .................... The Heart Rate Monitor Book Mark Fenton and Dave McGovern: ................. Precision Walking Ute Haas, M.Sc., Tarja Suomi, M.Sc. and Dr. Raija Laukkanen, Ph.D.: Precision Aerobics Dr. Peter J.G.M. Janssen: ...
SENDING INSTRUCTIONS 1. Pack the product carefully to avoid further damage. 2. Include all the parts of the Polar Heart Rate Monitor. A full periodic check will be done on the whole product. 3. Include proof of purchase (a receipt or its photocopy) if the product is under warranty. 4. Include a detailed description of the problem. Use the return sheet of the Customer Care Charter. 5. Include your name, return address and daytime telephone number. 6. Ship postage prepaid to your dealer or distributor.
Disclaimer Notes 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.
