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 the target zone ......................................... 35 Target heart rate limits ....................................................... 36 Average heart rate .......
Congratulations on purchasing a Polar 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. To ensure the continuous improvement of Polar products, please complete and mail the enclosed Customer Registration Card within two weeks of the date of purchase. Thank you for choosing Polar.
HOW THE POLAR HEART RATE MONITOR WORKS P O L A R H E A RT 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 transmitter • Grooved electrode areas 2. Elastic strap 3.
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. 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.
BUTTONS AND THEIR FUNCTIONS SCROLL UP RESET SCROLL DOWN START/STOP/OK START/STOP/OK • Start heart rate measurement • Start the stopwatch • Stop the stopwatch • Activate the displayed mode • Lock your selection SCROLL UP • Move forward to the next mode • Select the desired value (up) SCROLL DOWN • Move backward to the previous mode • Select the desired value (down) • • Backlight on Signal sound on or off RESET 8 M52 man USA GBR A 2001 8 10/12/01, 12:46
MODES AND THEIR FUNCTIONS Your Polar Heart Rate Monitor has four main modes: 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. Your Polar Heart Rate Monitor starts reminding you at full hours if more than three days has passed since your last recorded exercise. Keep exercising regularly! 2.
3. FILE Polar Heart Rate Monitor saves information on your latest exercise session.
SETTINGS In the Options mode you can set • your personal user information which is a prerequisite for using OwnZone and OwnCal functions • measurement options which are used during Exercise mode • watch functions • In models M51 and M52: Polar Fitness Test function ON or OFF. At any time during the settings you can return to the Time of Day display by pressing and holding START/STOP/OK. The digits run faster if you press and hold the SCROLL UP or SCROLL DOWN. Release the button at the desired value.
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. SCROLL UP or SCROLL DOWN 1. Press to select USER 1 or USER 2. 2. Press START/STOP/OK to lock your selection. You have now selected the user id.
Continue the user settings or return to the Time of Day display by pressing and holding START/STOP/OK. SETTING HEIGHT In models M51 and M52 you need to set your height. If you are in the Time of Day display start from User information. Press START/STOP/OK until FT / INCH or CM appears and the digits of feet/centimeters are flashing. SCROLL DOWN to adjust your SCROLL UP or 1. Press height. 2. Press START/STOP/OK to lock your selection. You have now set your height.
1. Press SCROLL UP or SCROLL DOWN to select the right sex. 2. Press START/STOP/OK to lock your selection. You have now set your sex. 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. Press START/STOP/OK until ACTIVITY appears and LOW/MIDDLE/HIGH/TOP is flashing. SCROLL UP or SCROLL DOWN to select the 1. Press right activity level. 2.
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. 3. Press SCROLL UP once. OWNZONE ON or OFF is displayed. 4. Press START/STOP/OK to enter the setting loop. OWNZONE is displayed. ON or OFF is flashing. SCROLL UP or 5. Press SCROLL DOWN to select OwnZone ON or OFF.
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. SETTING HEART RATE LIMITS MANUALLY If you choose not to use the OwnZone function, you may manually enter a target zone.
The digits run faster if you press and hold the SCROLL DOWN button. Release SCROLL UP or the button at the desired value. 7. Press START/STOP/OK to lock your selection. The lower limit reading starts to flash. 8. Press SCROLL DOWN to adjust the SCROLL UP or correct value. 9. Press START/STOP/OK to lock your selection. OWNZONE OFF is displayed. The highest possible value for the upper limit is 240 and the lowest possible value for the lower limit is 30. The lower limit cannot be set above the upper limit.
Choose from the following two alternatives to continue: SCROLL UP. 1. To continue settings, press 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.
TURNING POLAR FITNESS TEST ON/OFF In models M51 and M52 you have the Polar Fitness Test function. Begin with the display showing the time of day. 1. Press SCROLL UP or SCROLL DOWN until OPTIONS is displayed. 2. Press START/STOP/OK to enter the setting loop. USER SET is displayed. SCROLL DOWN until FIT. TEST is 3. Press SCROLL UP or displayed. FIT. TEST ON or OFF is displayed. 4. Press START/STOP/OK to enter the setting loop. FIT. TEST is displayed. ON or OFF is flashing.
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.
4. Press START/STOP/OK to start the watch settings. ALARM is displayed. ON or OFF is flashing. 5. Press SCROLL UP or SCROLL DOWN to set the alarm ON or OFF. When the alarm is turned on appears on the display. 6. Press START/STOP/OK to lock your selection. If you have 12h time mode, AM or PM starts to flash. SCROLL UP or SCROLL DOWN to select AM 7. Press or PM. 8. Press START/STOP/OK to lock your selection. The hours start to flash. SCROLL DOWN to adjust the 9. Press SCROLL UP or desired hour. 10.
6. 7. 8. 9. 10. 11. 12. 13. TIME and the time of day are displayed. 12h or 24h is flashing. SCROLL UP or Press SCROLL DOWN to select 12h or 24h mode. Press START/STOP/OK to lock your selection. If you chose 12h time mode, TIME AM or TIME PM is displayed. Press SCROLL UP or SCROLL DOWN to select AM or PM. Press START/STOP/OK to lock your selection. The hours start to flash. SCROLL UP or Press SCROLL DOWN to adjust the desired hour. Press START/STOP/OK to lock your selection. The minutes start to flash.
MONTH or DAY is displayed. The first digits start to flash. The date is displayed differently depending on which time mode (12h or 24h) has been chosen. 12h time mode: MONTH – DAY – YEAR 24h time mode: DAY – MONTH – YEAR SCROLL UP or Press SCROLL DOWN to adjust the desired value for the month/ day. 7. Press START/STOP/OK to lock your selection. DAY or MONTH is displayed. The middle digits start to flash. SCROLL UP or 8. Press SCROLL DOWN to adjust the desired value for the day/ month. 9.
START THE HEART RATE MEASUREMENT 1. Wear the transmitter and the wrist receiver as described in the chapter Getting going. 2. To make sure that the code search will be successful: • Keep the wrist receiver within 3 feet / 1 metre of your transmitter. • Check that you are not near to other people with heart rate monitors, high voltage power lines, televisions, mobile phones, cars, exercise equipment etc. 3. Begin with display showing time of day. 4. Press START/STOP/OK. MEASURE appears in the display.
In models M51 and M52 check that your personal user id is active (USER 1 or USER 2). You can change the user before starting the stopwatch by pressing and holding SCROLL UP. To be able to swap the user you need to set preferences for two users. 5. Start the stopwatch by pressing START/STOP/OK. Stopwatch starts running. Automatic recording begins. If you set OwnZone on: OZ appears in the display and OwnZone determination begins. If you set heart rate limits manually: EXERCISE appears in the display. 6.
OWNZONE 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. OwnZone works well for those whose goal is weight control via physical activity and exercise, because the OwnZone corresponds to intensity from “light to moderate” to “moderate”.
3. Check that you have set the OwnZone function on. 4. Start the heart rate measurement as described earlier. 5. Start the stopwatch. OZ appears in the display. Stopwatch starts running. 6. There are five stages in finding your OwnZone. OwnZone appears typically on the 3rd or 4th stage (in 5-6 minutes). Keep your heart rate below 100 bpm during the first stage. After each stage you should increase your heart rate 10-20 bpm. The display shows which stage you are in: Walking at very slow pace for 2 min.
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. The stopwatch will start blinking and RESET? text appears in the display. To reset the stopwatch keep pressing SCROLL DOWN. 4. To restart the stopwatch press START/STOP/OK. OWNZONE METHODS Polar Heart Rate Monitor uses multiple methods for determining your OwnZone.
In models M51 and M52 you will also see which OwnZone level you have selected to use: BASIC (OwnZone Basic for allround exercising) HIGH (OwnZone High for exercising at moderate intensity) LOW (OwnZone Low for exercising at light to moderate intensity) H O W T O U S E P R E V I O U S LY DETERMINED OWNZONE Every time you start the stopwatch and have the OwnZone option on, the Polar Heart Rate Monitor starts finding your OwnZone. You can determine your OwnZone for every exercise session separately.
FUNCTIONS DURING HEART RATE MEASUREMENT 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. The outline indicates that the heart rate reception is coded. If there is - - reading on the display, there has not been heart rate reception for at least 5 minutes.
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. A flashing heart rate reading also informs you of being outside your target zone. The sound signal setting is saved i.e. the next time you start heart rate measurement the previous setting will be used.
To reset the stopwatch to zero: 1. Stop the stopwatch. 2. Press and hold SCROLL DOWN. 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: Time of day (TIME) Time spent in target zone (IN ZONE) Calorie expenditure (OWNCAL) The calorie counting feature must be set on to be able to see the OWNCAL display.
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. The current exercising zone values and backlight will be on for a few seconds. SEE YOUR PROGRESS BULLETS DURING EXERCISE In models M21 and M22 a bullet appears for every 100 kcal energy expenditure. In models M51 and M52 a bullet appears for every 10 minutes exercise in Target Zone.
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 UP or 2. Press SCROLL DOWN to leave the Measure mode. Heart rate measurement stops. If you press and hold SCROLL DOWN for 1.5 seconds, the stopwatch will start blinking and RESET? text appears in the display. You can restart the stopwatch by pressing START/STOP/OK.
RECALLING TRAINING INFORMATION Your latest training information is in the memory of the Polar Heart Rate Monitor until the next time you start the stopwatch. Then your previous training information will be replaced by the new one. Polar Heart Rate Monitor saves only one training file at a time. The training information is saved, if the stopwatch has been on more than one minute. SCROLL UP or 1. In the Time of Day display, press SCROLL DOWN until you enter the FILE mode. FILE is displayed. 2.
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 .
To reset the total calorie expenditure count to zero: 1. Start with the display showing Tot. KCAL. 2. Press START/STOP/OK to enter the Tot. KCAL mode. The amount of total calories starts flashing. 3. Press and hold SCROLL DOWN for a couple of seconds. RESET starts to flash. 0 appears. If you release the SCROLL DOWN button, when RESET is flashing, the value is not reset. T O TA L E X E R C I S E T I M E ( To t .
OWNINDEX 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. The OwnIndex is based on heart rate, heart rate variability at rest, body structure and self-assessed physical activity. Cardiovascular or aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body.
FITNESS TEST SETTINGS To be able to carry out the Polar Fitness Test you need to do the following settings: • Select your long-term physical activity level. • Set the Fitness test mode on. SET THE ACTIVITY LEVEL Begin with the display showing the time of day. 1. Press SCROLL UP or SCROLL DOWN until you enter the Options mode. 2. Press START/STOP/OK to enter the setting loop. USER SET is displayed. 3. Press START/STOP/OK to enter the user information loop. 4. Press START/STOP/OK until ACTIVITY appears.
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/ 8 km a week or spend more than 1,5 - 2 hours in comparable physical activity. Top You participate regularly in heavy physical exercise at least 5 times a week. E.g. you exercise to improve performance for competitive purposes. SET THE FITNESS TEST MODE ON 1.
No disturbing noises (e.g. television, radio or telephone), no other people talking to you. • Keep the testing place, time of day and environment the same every time the test is repeated. • Avoid eating a heavy meal or smoking 2-3 hours prior to testing. • Avoid heavy physical effort, alcoholic beverages or pharmacological stimulants on the test day and the day before. PREPARE THE WRIST RECEIVER SCROLL UP or 1. In the Time of Day display press SCROLL DOWN until you come to the Fitness test mode. FIT.
You can stop the test anytime during the test by pressing START/STOP/OK. The latest OwnIndex will not be replaced. FAILED TEST is displayed for a moment. Your latest OwnIndex interpretation and the test date are displayed. If the wrist receiver does not succeed to receive your heart rate at the beginning or during the test, the test will fail. Check that the transmitter electrodes are wet and the elastic strap is snug enough. Restart the procedure.
The classification is based on 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.
CARE AND MAINTENANCE 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. TA K I N G C A R E O F Y O U R P O L A R H E A RT R AT E M O N I T O R • Wash the transmitter regularly after use with a mild soap and water solution. Dry it carefully after washing. • Never store the transmitter wet.
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 Customer Care Charter for transmitter replacement. 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). Note also that excessive use of the backlight and the alarm signals will use the battery more rapidly.
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 100 feet/ 30 meters. To maintain the water resistance, do not operate the buttons of the wrist receiver under water.
CROSSTALK The Polar wrist receiver in non-coded mode of operation picks up transmitter signals within 3 feet / 1 meter. Noncoded 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. To try to tackle these problems, relocate the Polar wrist receiver as follows: 1.
• • • • • • • Have you not exercised 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? 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 pressur
FREQUENTLY ASKED QUESTIONS W H A T S H O U L D I D O I F. . . ... OWNZONE DETERMINATION ONLY SELDOM GIVES ME HEART RATE LIMITS WHICH ARE BASED ON HEART RATE VARIABILITY (OZ.V)? 1. Check that the elastic strap is snug enough. 2. Make sure that the electrodes of the transmitter are moistened against your skin. 3. Put on the transmitter 15-20 minutes prior to the start of your exercise to ensure good adaptation between the electrodes and your skin. 4.
8. For a small percentage of people the heart rate variability will not totally disappear with increasing 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.
user information is changed. Cumulative exercise information can not be returned after resetting. In models M51 and M52 you can set two users’ preferences in the memory. Select the correct user in the beginning of an exercise. ... THERE IS NO HEART RATE READING (- -)? 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. Care and maintenance 3.
... 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 ... 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.
POLAR GLOSSARY Indicates coded transmission of heart rate. The inner heart flashes to the beat of your heart. In the Time of day mode indicates that the alarm is on. In the measure mode indicates that the sound signal will alarm if you are exercising outside your Target Zone. Progress bullets in the measure mode. In models M21 and M22 one bullet= 100 kcal energy expenditure. In models M51 and M52 one bullet= 10 minutes in target zone. AGE: Insert your age in User settings.
HRmax: Maximum heart rate. IN ZONE: Exercising time in Target Zone. KCAL: Indicates the energy expenditure of your exercise session. LIMITS: Manually set target zone limits are determined as percentages of age predicted or measured maximum heart 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.
TECHNICAL SPECIFICATIONS Polar Heart Rate Monitor is 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 heart beats per minute (bpm).
Back cover and wrist strap buckle material: Stainless steel complying with 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.
LIMITED POLAR WARRANTY • This limited Polar warranty is issued by Polar Electro Inc. for the consumers who have purchased this heart rate monitor in the USA or Canada. This limited Polar warranty is issued by Polar Electro Oy for the consumers who have purchased this heart rate monitor in other countries. • Polar Electro Oy / Polar Electro Inc.
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 / Polar Electro Inc. makes no representations or warranties with respect to this manual or with respect to the products described herein. Polar Electro Oy / Polar Electro Inc.
INDEX Bullets in the display during exercise ................................................ 33 Button sound ON/OFF ................................................................... 30-31 Buttons and their functions ................................................................. 8 Care and maintenance ....................................................................... 44 Check exercise information ............................................................... 32 Check your heart rate limits .....
Graphic design CIS, Kajaani, Finland. Manufactured by: Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel. +358-8-520 2100 Fax +358-8-520 2300 www.polar.fi Distributed in the USA by Polar Electro Inc. 370 Crossways Park Drive Woodbury NY 11797-2050 U.S.A. 1-800-227-1314 www.polarusa.com Distributed in Canada by Polar Electro Canada c/o Lanco Logistics Inc.
USA/GBR POLAR M52 ™/POLAR M51 ™/ POLAR M22 ™/POLAR M21™ HEART RATE MONITOR USER’S MANUAL M52 man USA GBR A 2001 61 10/12/01, 12:47
