Tempo kannet GBR/ C 27.12.2000 15:01 Page 1 C M Y CM MY CY CMY K Recyclable material. Graphic design CIS, Kajaani, Finland. GBR Manufactured by: Polar Electro Oy Professorintie 5, FIN-90440 KEMPELE Tel. +385-8-520 2100 Fax +358-8-520 2300 www.polar.
Contents How does Polar Tempo work .................................................. 5 Polar Tempo parts .................................................... 5 Polar Tempo symbols ............................................... 5 Getting going ........................................................... 6 Start the heart rate measurement ........................................... 7 Functions during heart rate measurement .............................. 8 See your heart rate .................................
CONGRATULATIONS on purchasing the Polar Tempo 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 Does Polar Tempo Work POLAR TEMPO PARTS Your Polar Tempo consists of three parts: Thank you for choosing Polar. 1. Polar T31™ Transmitter • Grooved electrode areas VISUAL CUES TO READ THIS GUIDE 2.
GETTING GOING 1. Attach the Polar Transmitter to the elastic strap. Start the Heart Rate Measurement 1. Wear the Polar Transmitter and the Polar Tempo wrist receiver as described in the chapter Getting going. Remember to wet the electrodes of the transmitter. 2. Bring the face of the wrist receiver up to your chest near the transmitter’s Polar logo. The elapsing exercise time symbol starts running. The exercise time appears in the display. 3. Bring the wrist receiver away from your chest.
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 ELAPSED EXERCISING TIME 1. Bring the face of the wrist receiver up to your chest near the transmitter’s Polar logo 2. Hold the wrist receiver in this position for 2 seconds. The elapsed exercise time will be displayed for 5 seconds.
Exercising with Your Polar Heart Rate Monitor Regular exercise helps you to sustain and improve your health and fitness, as well as feel better. Exercising also has other great benefits. You can reduce stress, learn to know your body’s reactions and optimise your training time. Whether you are about to start a regular exercise program or you already do sports training, a Polar Heart Rate Monitor will help you to achieve your personal fitness goals in less time, and with greater safety.
Example 1 Measured HRmax 190 185 180 175 170 165 160 155 150 Bpm Measured HRmax 190 185 180 175 170 165 160 155 35 40 45 50 55 60 65 Bpm Polar Target Heart Rate Zone Chart Heavy Intensity 85-100% Upper Limit Moderate Intensity 70-85% Lower Limit Upper Limit Light to Moderate Intensity 60-70% Lower Limit Light Intensity 50-60% Age 20 25 30 35 40 45 50 55 60 65 70 Age How to find your Target Zone ? 20 25 30 Example 2 See the examples above: If you have had y
It is vital in helping to build lean muscle mass and increase cardiovascular exercise benefits. Other intermittent activities such as tennis or aerobics can also be recommended. STRUCTURE OF AN EXERCISE SESSION Begin each workout slowly and give your body a chance to warm up for at least 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.
Developing a Personal Exercise Program 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.
DETERMINE YOUR EXERCISE GOALS It is easier to stay motivated when you determine your reason for exercising and establish a goal. That is why you should determine your personal exercise goal very clearly.
BATTERIES 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. TAKING CARE OF YOUR POLAR HEART RATE MONITOR • Wash the Polar Transmitter regularly after use with a mild soap and water solution. Dry it carefully after washing. • Never store the transmitter wet.
Precautions POLAR HEART RATE MONITOR IN A WATER ENVIRONMENT Polar Tempo receiver is water resistant to 20 metres. To maintain the water resistance, it is strongly recommended to have all service done by an authorised Polar service personnel.
Frequently Asked Questions WHAT SHOULD I DO IF ... ... THERE IS NO HEART RATE READING? 1. Check that the elastic strap is snug enough. 2. Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed. 3. Check that you have kept the transmitter clean. Care and maintenance 4. Check that there are no sources of electromagnetic radiation in the close vicinity of the Polar wrist receiver, such as TV sets, cellular phones, CRT monitors etc. Precautions 5.
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).
SENDING INSTRUCTIONS Service Polar Service will help you get the most out of your Polar Heart Rate Monitor. Should your Polar Heart Rate Monitor need service, please follow the instructions below. CHECK LIST 1. Pack the product carefully to avoid damage. 2. Include all 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.
Limited Polar Warranty • Polar Electro Oy warrants to the original consumer/ purchaser of this heart rate monitor that the product will be free from defects in material or workmanship for one year from the date of purchase. Please keep the receipt which is your proof of purchase! • Warranty does not cover receiver battery, damage due to misuse, abuse, accidents or negligence of the precautions; improper maintenance, commercial use, cracked or broken cases.
Notes Notes 32 Tempo man/GBR/C 33 32-33 27.12.
Notes 34 Tempo man/GBR/C 34 27.12.
Tempo kannet GBR/ C 27.12.2000 15:01 Page 2 C M Y CM MY CY CMY K CONGRATULATIONS on purchasing the Polar Tempo 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. Thank you for choosing Polar. VISUAL CUES TO READ THIS GUIDE Indicates important issues. Please, pay attention! Indicates a useful tip.
