Polar F55 Bedienungsanleitung

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Zur Seite of

Richtige Gebrauchsanleitung

Die Vorschriften verpflichten den Verkäufer zur Übertragung der Gebrauchsanleitung Polar F55 an den Erwerber, zusammen mit der Ware. Eine fehlende Anleitung oder falsche Informationen, die dem Verbraucher übertragen werden, bilden eine Grundlage für eine Reklamation aufgrund Unstimmigkeit des Geräts mit dem Vertrag. Rechtsmäßig lässt man das Anfügen einer Gebrauchsanleitung in anderer Form als Papierform zu, was letztens sehr oft genutzt wird, indem man eine grafische oder elektronische Anleitung von Polar F55, sowie Anleitungsvideos für Nutzer beifügt. Die Bedingung ist, dass ihre Form leserlich und verständlich ist.

Was ist eine Gebrauchsanleitung?

Das Wort kommt vom lateinischen „instructio”, d.h. ordnen. Demnach kann man in der Anleitung Polar F55 die Beschreibung der Etappen der Vorgehensweisen finden. Das Ziel der Anleitung ist die Belehrung, Vereinfachung des Starts, der Nutzung des Geräts oder auch der Ausführung bestimmter Tätigkeiten. Die Anleitung ist eine Sammlung von Informationen über ein Gegenstand/eine Dienstleistung, ein Hinweis.

Leider widmen nicht viele Nutzer ihre Zeit der Gebrauchsanleitung Polar F55. Eine gute Gebrauchsanleitung erlaubt nicht nur eine Reihe zusätzlicher Funktionen des gekauften Geräts kennenzulernen, sondern hilft dabei viele Fehler zu vermeiden.

Was sollte also eine ideale Gebrauchsanleitung beinhalten?

Die Gebrauchsanleitung Polar F55 sollte vor allem folgendes enthalten:
- Informationen über technische Daten des Geräts Polar F55
- Den Namen des Produzenten und das Produktionsjahr des Geräts Polar F55
- Grundsätze der Bedienung, Regulierung und Wartung des Geräts Polar F55
- Sicherheitszeichen und Zertifikate, die die Übereinstimmung mit entsprechenden Normen bestätigen

Warum lesen wir keine Gebrauchsanleitungen?

Der Grund dafür ist die fehlende Zeit und die Sicherheit, was die bestimmten Funktionen der gekauften Geräte angeht. Leider ist das Anschließen und Starten von Polar F55 zu wenig. Eine Anleitung beinhaltet eine Reihe von Hinweisen bezüglich bestimmter Funktionen, Sicherheitsgrundsätze, Wartungsarten (sogar das, welche Mittel man benutzen sollte), eventueller Fehler von Polar F55 und Lösungsarten für Probleme, die während der Nutzung auftreten könnten. Immerhin kann man in der Gebrauchsanleitung die Kontaktnummer zum Service Polar finden, wenn die vorgeschlagenen Lösungen nicht wirksam sind. Aktuell erfreuen sich Anleitungen in Form von interessanten Animationen oder Videoanleitungen an Popularität, die den Nutzer besser ansprechen als eine Broschüre. Diese Art von Anleitung gibt garantiert, dass der Nutzer sich das ganze Video anschaut, ohne die spezifizierten und komplizierten technischen Beschreibungen von Polar F55 zu überspringen, wie es bei der Papierform passiert.

Warum sollte man Gebrauchsanleitungen lesen?

In der Gebrauchsanleitung finden wir vor allem die Antwort über den Bau sowie die Möglichkeiten des Geräts Polar F55, über die Nutzung bestimmter Accessoires und eine Reihe von Informationen, die erlauben, jegliche Funktionen und Bequemlichkeiten zu nutzen.

Nach dem gelungenen Kauf des Geräts, sollte man einige Zeit für das Kennenlernen jedes Teils der Anleitung von Polar F55 widmen. Aktuell sind sie genau vorbereitet oder übersetzt, damit sie nicht nur verständlich für die Nutzer sind, aber auch ihre grundliegende Hilfs-Informations-Funktion erfüllen.

Inhaltsverzeichnis der Gebrauchsanleitungen

  • Seite 1

    BUTTONS Press OK to enter the menu. Press the / buttons to move forward in the menus. Press and hold the Back button to return to the T ime of Day display . Back Light OK User Manual Polar F55™ Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi 17928481.01 ENG B[...]

  • Seite 2

    Dear customer , Congratulations on your purchase of a new Polar Fitness Heart Rate Monitor! The Polar Fitness heart rate monitor helps you to achieve your personal fitness goals. The Polar fitness heart rate monitor includes the Polar Keeps U Fit™ - Own Workout Program, which gives you guidance how much you need to exercise to achieve your pers[...]

  • Seite 3

    5 ENGLISH 1. GETTING STARTED - PERSONALIZE YOUR POLAR F55 ...................................................................................................... 8 1.1 PRODUCT ELEMENTS .............................................................................................................................................. 8 1.2 WRIST UNIT BUTTON[...]

  • Seite 4

    6 ENGLISH 4. REACH YOUR GOAL - START EXERCISING ....................................................................................................................... 39 4.1 ST ARTING EXERCISE RECORDING .......................................................................................................................... 39 4.2 FUNCTIONS DURING[...]

  • Seite 5

    7 ENGLISH 9. CARE AND MAINTENANCE ............................................................................................................................................... 88 10. PRECAUTIONS .........................................................................................................................................................[...]

  • Seite 6

    8 ENGLISH 1.1 PRODUCT ELEMENTS The Polar fitness heart rate monitor set consists of the following items: 1. GETTING STARTED - PERSONALIZE YOUR POLAR F55 Wrist Unit The wrist unit includes Polar Keeps U Fit - Own Workout Program. Y ou can create, update, and monitor your Program with the wrist unit. Polar WearLink™+ Coded T ransmitter T ransmitte[...]

  • Seite 7

    9 ENGLISH 1.2 WRIST UNIT BUTTONS AND SYMBOLS Note: Pressing a button briefly (approximately one second) has a different effect than pressing and holding the button for a longer period of time (at least two seconds). Light • Switch the backlight on. By pressi ng an d hol ding the L ight b utton , you can: Lock and unlock all the buttons, except t[...]

  • Seite 8

    10 ENGLISH The envelope reminds you to check the exercises from last week or to perform the Polar Fitness T est. For further information, see the section Weekly and Monthly Follow-Up. The battery symbol indicates that the wrist unit battery is low . For further information, see the chapter Care and Maintenance. The alarm symbol indicates that the a[...]

  • Seite 9

    11 ENGLISH 1.3 BASIC SETTINGS Start from the Basic Settings mode when you use your product for the first time. Y ou only need to activate the blank wrist unit once. Once activated, the wrist unit cannot be switched off. Alternatively , you can transfer the Basic Settings to the wrist unit from your computer . For further information, see the chapt[...]

  • Seite 10

    12 ENGLISH 6. Date: Press the / buttons to select the month ( mm ) or day ( dd ). Press OK. • Press the / buttons to select the day ( dd ) or month ( mm ). Press OK. • Press the / buttons to select the year ( yy ). Press OK. 7. Units: Press the / buttons to select kilograms and centimeters ( KG/CM ) or pounds and feet ( LB/FT ). Press OK. Note:[...]

  • Seite 11

    13 ENGLISH 1.4 MEASURING YOUR HEART RATE To m easure your he art rat e, you need to wear t he tran smitter . Heart rate coding reduces interference from other heart rate monitors that are close by . T o make sure that the code search is successful and ensure trouble-free heart rate monitoring, keep the wrist unit within 3 feet/1 meter of your trans[...]

  • Seite 12

    14 ENGLISH 3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap. 4. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central, upright position. 5. Wear the wrist unit as a watch. In the T ime of Day display, press OK to en[...]

  • Seite 13

    15 ENGLISH OwnIndex is a result of the Polar Fitness T est that is an easy , safe and quick way to estimate your aerobic fitness. The OwnIndex is based on your heart rate and heart rate variability at rest as well as on your gender , height, body weight, and self assessed physical activity . OwnIndex is a score, which is comparable to VO 2max (ml/[...]

  • Seite 14

    16 ENGLISH 2.1 PERFORMING THE FITNESS TEST Note: Before you can perform the Polar Fitness T est, you need to enter your personal user information and long-term physical activity level in the User Settings and to wear your transmitter . It takes 3-5 minutes to perform the test. T o get reliable test results, the following basic requirements apply: ?[...]

  • Seite 15

    17 ENGLISH If you have not set your long-term physical activity level in User Settings, Activity is displayed. Press the / buttons to select TOP , HIGH , MODERA TE , or LOW . Press OK. The activity level is an assessment of your level of physical activity . Select the alternative that best describes the overall amount and intensity of your physical[...]

  • Seite 16

    18 ENGLISH The test begins with Fitness T est and your heart rate being displayed. The increasing number of arrows indicates that the test is in progress. Stay relaxed. Keep your hands beside your body and limit body movements and communication with other people. Note: • If USER SETTINGS MISSING appears, some of the user settings are missing. Pre[...]

  • Seite 17

    19 ENGLISH 2.2 FITNESS TEST TREND Fitness T est T rend contains your OwnIndex results. In the Fitness T est T rend you can view your 47 most recent OwnIndex results. When the trend view becomes full, the next OwnIndex result replaces the oldest. If you want to save the data for a longer period, transfer the Fitness T est T rend to the polarpersonal[...]

  • Seite 18

    20 ENGLISH Fitness Classes The Polar Fitness T est result, your OwnIndex, is most meaningful when comparing your individual values and changes in them. OwnIndex can also be interpreted according to your gender and age. Locate your OwnIndex on the table to find your current cardiovascular fitness classification, compare it with those who are of t[...]

  • Seite 19

    21 ENGLISH 3.1 KEEPS U FIT - OWN WORKOUT PROGRAM The Polar Keeps U Fit - Own Workout Program is based on your current fitness level, giving you guidance on how much you need to exercise to achieve your personal fitness goals. The personalized Keeps U Fit - Own W orkout Program helps you t o plan your exercise by reco mmending total exercise dura [...]

  • Seite 20

    22 ENGLISH 3.1.1 CREA TING YOUR PROGRAM This section provides you with step-by-step information on how to create your Keeps U Fit - Own Workout Program. T o be able to get an accurate exercise program, start by measuring your fitness level as instructed in the chapter T est Y our Fitness Level - Get Y our OwnIndex. 1. Start from the Time of Day di[...]

  • Seite 21

    23 ENGLISH 5. OwnIndex: The determination of your current fitness level affects the amount of exercise at different intensity levels that the Program recommends. • If you have already performed the Fitness T est, your latest OwnIndex value is displayed. If you know your maximal aerobic power (VO 2max , ml/kg/min) from a laboratory measurement or[...]

  • Seite 22

    24 ENGLISH 3.1.2 VIEW AND EDIT YOUR PROGRAM This section describes how you can view and edit your Keeps U Fit - Own Workout Program. 1. If you start from the Time of Day display , press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select CARDIO . Press OK. 4. Press the / buttons to select[...]

  • Seite 23

    25 ENGLISH Light Moderate Hard The height of the bar indicates the weekly exercise target in the intensity zone. Your Weekly Exercise T argets Weekly T argets T arget exercise count per week T arget total exercise duration per week T arget total calories (Cal/kcal) you should burn in your weekly exercise Press the button to proceed. Weekly HR zones[...]

  • Seite 24

    26 ENGLISH Press OK to view the target exercise durations in different intensity zones. *Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light intensity can reach lower than 60% HR max . Light Exercising in the Light* intensity zone (60-70% HR max ) is good for i[...]

  • Seite 25

    27 ENGLISH Your Exercise Session T argets If you start from the T ime of Day display , repeat steps 1-4 on page 24, and press the / buttons until Weekly Exercises is displayed. Weekly Exercises: Depending on your exercise count selection, your weekly exercise time is divided into individual exercise sessions of different durations. Exercise session[...]

  • Seite 26

    28 ENGLISH Exercise Session T argets: Exercise name/T argets T arget exercise duration T arget calories (Cal/kcal) you should burn in this exercise session Press the button to proceed. Alternatively , press OK to edit the exercise session targets and continue from Editing Exercise T argets. Alternatively , press and hold the Light button to delete [...]

  • Seite 27

    29 ENGLISH Deleting Exercise Session Y ou can delete a selected exercise session by pressing and holding the Light button in the Exercise Session T argets view . 1. DELETE EXERCISE? is displayed. Press the / buttons to select YES or NO . Press OK. 2. If you select Yes, the wrist unit displays ARE YOU SURE? If you do not want to delete the exercise [...]

  • Seite 28

    30 ENGLISH 3.1.3 PROGRAM SETTINGS In the Program Settings menu you can switch the OwnZone (automatic determination of your target heart rate zone) and Program on or off and rename your Program exercises. 1. Start from the Time of Day display . Press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / butto[...]

  • Seite 29

    31 ENGLISH Renaming Exercise Sessions Y ou can rename each exercise session with eight letters. The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + . : ? Press the / buttons to select the exercise session you want to rename. Press OK. • The adjustable letter is underlined and blinking. Press the / buttons to change the letter . • Pres[...]

  • Seite 30

    32 ENGLISH 3.1.4 UPDA TE YOUR PROGRAM There are two ways you can update your Keeps U Fit - Own Workout Program: editing the exercise sessions of your current Program and creating an entirely new Program. If you feel from the beginning that some of the exercise sessions are too hard or too easy for you, you can change the exercise session targets. F[...]

  • Seite 31

    33 ENGLISH 3.2 POLAR BODY WORKOUT Polar Body Workout™ is your guide to strength (resistance) training. Y ou can create and edit a body workout with the wrist unit and follow your progress while exercising. Based on your user settings, the wrist unit provides you a default body workout with movements, count of sets, repetitions, and weights recomm[...]

  • Seite 32

    34 ENGLISH 3.2.1 CREA TING YOUR BODY WORKOUT 1. Start from the Time of Day display . Press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select BODY . Press OK. 4. Press the / buttons to select CREATE . Press OK. 5. The wrist unit displays BODY EXERCISE and your body workout targets in a f[...]

  • Seite 33

    35 ENGLISH 3.2.2 VIEW AND EDIT YOUR BODY WORKOUT This section describes how you can view and edit your body workout. 1. If you start from the Time of Day display , press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select BODY . Press OK. 4. Press the / buttons to select EDIT . Press OK. [...]

  • Seite 34

    36 ENGLISH Editing Count of Sets If you start from the T ime of Day display , repeat steps 1-6. 7. Sets: Press the / buttons to adjust count of sets (1-3). Press OK. The wrist unit displays SETS UPDA TED and returns to the movement list. Deleting Movement If you start from the T ime of Day display , repeat steps 1-6. 7. DELETE MOVEMENT? is displaye[...]

  • Seite 35

    37 ENGLISH Muscle group Cursor shows you the selected movement Name of the selected movement 7. Press the / buttons to select the desired movement. Press OK. 8. Sets: Press the / buttons to adjust the count of sets. Press OK. The wrist unit displays MOVEMENT ADDED and returns to the movement list. Note: One movement can exist only once in the body [...]

  • Seite 36

    38 ENGLISH 3.2.3 BODY WORKOUT SETTINGS In t he body workou t setti ngs you can sw itch th e body workout on or off and rename your body workout. 1. Start from the Time of Day display . Press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select BODY . Press OK. 4. Press the / buttons to sel[...]

  • Seite 37

    39 ENGLISH 4. REACH YOUR GOAL - START EXERCISING In the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energy expenditure. 4.1 STARTING EXERCISE RECORDING 1. Wear the transmitter as described in the section Measuring Y our Heart Rate. When you wear your transmitter during an exercise ses[...]

  • Seite 38

    40 ENGLISH • If OwnZone is displayed, see the section OwnZone. • If you want to skip the OwnZone® determination and use the previously determined OwnZone, press OK. In this case, if you have not determined your OwnZone before, your age-based heart rate limits are used. • If you have selected a Program exercise, but do not want to determine y[...]

  • Seite 39

    41 ENGLISH Calories (displayed as Cal/kcal, depe nding o n your units s ettings ) The calories you have burned until now . HR zones (displayed if Program exercise is selected) The time spent in your present intensity zone. The intensity zone symbol shows you the zone you are at the moment. The target intensity zone bar is highlighted, if you are wi[...]

  • Seite 40

    42 ENGLISH Body exercise (displayed if the body workout is selected) Press OK to start the body workout. Body workout movements in the recommended performance order alternate with the movement information view . Body workout movements Cursor shows you the selected movement Count of sets Muscle group Information on the selected movement Count of set[...]

  • Seite 41

    43 ENGLISH When you have completed all the sets of the movement, press OK. The name of the movement and COMPLETED are displayed for a moment, the wrist unit returns to the movement list. After completing the set, the movement is removed from the movement list. Alternatively , if you do not want to perform all the sets at once, press the Back button[...]

  • Seite 42

    44 ENGLISH Changing the Displayed Exercise Information In the Exercise and Calories display , you can change the upper row information to personalize the display by pressing and holding the button. Exercise duration T ime of Day Calories (Cal/kcal) Fitness bullets - a bullet appears for every 10 minutes in the target heart rate zone equaling one ho[...]

  • Seite 43

    45 ENGLISH Switching the Backlight On Press the Light button and the display is illuminated for a few seconds. After you have illuminated the display once while exercising night mode symbol appears in the display . The display automatically illuminates each time you press any button or bring the wrist unit near the Polar logo on the transmitter , u[...]

  • Seite 44

    46 ENGLISH Changing Settings During Exercise Y ou can change the settings while recording your exercise or you can pause the exercise recording while modifying your settings. 1. If you want to change the settings without pausing the exercise recording, press and hold OK. Alternatively, if you want to pause the exercise recording, press the Back but[...]

  • Seite 45

    47 ENGLISH 4.3 STOPPING THE EXERCISE 1. Press the Back button. Your current heart rate is displayed. Exercise recording is paused. is displayed. 2. Select EXIT with the / buttons and press OK. Summary of your exercise is displayed. Exercise duration (hh.mm.ss) Calories burned during the exercise (Cal/kcal) The maximum (max) and average (avg) heart [...]

  • Seite 46

    48 ENGLISH 4.4 EXERCISE SETTINGS In the Exercise Settings menu you can view and select your next exercise session and settings used during exercise. 1. Start from the Time of Day display . Press OK. 2. Exercise is displayed. Press OK. 3. Press the / buttons to select SETTINGS . Press OK. 4. Press the / buttons to select EXERCISE , HR ALARM , or HR [...]

  • Seite 47

    49 ENGLISH HR Alarm Setting Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons. Press OK. If you select V ol 2 or Vol 1 the alarm sounds if you are not within your target heart rate zone while exercising. HR View Setting Press the / buttons to select HR (beats per minute), or HR% (a percentage of your maximum heart rate). Press OK.[...]

  • Seite 48

    50 ENGLISH MANUAL: Instead of determining your target heart rate zone by using OwnZone or Automatic limits, you can determine your target heart rate limits manually by using the age formula. The wrist unit displays your previously determined heart rate limits. Alternatively , if you have not determined the manual limits before your age-based limits[...]

  • Seite 49

    51 ENGLISH Y our target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate (HR max ) or as beats per minute (bpm). HR max is the highest number of heartbeats per minute during maximum physical exertion. The wrist unit calculates your HR max according to your age: Maximum heart ra[...]

  • Seite 50

    52 ENGLISH 4.5 OWNZONE Y our Polar fitness heart rate monitor is able to determine your individual exercise heart rate zone automatically . This is called OwnZone (OZ ) and it can be determined during a warm-up period l asting 1-5 minute s by walking, jogg ing, or in other exercise modes. The main idea is that you start exercising slowly at a ligh[...]

  • Seite 51

    53 ENGLISH Determining Your OwnZone Heart Rate Limits Check the following before you start to determine your OwnZone: • Y ou have set your user information correctly. • Y ou have switched the OwnZone function on. Each time you start saving exercise information and have the OwnZone function on, the wrist unit starts finding your OwnZone. For fu[...]

  • Seite 52

    54 ENGLISH 5. At some point during the five stages, you hear two beeps. Your OwnZone has been determined. If the OwnZone determination succeeds, the following information is displayed: OwnZone Updated OwnZone heart rate limits as beats per minute (bpm) or as a percentage of your maximum heart rate (%HR max ) depending on your settings Y our curren[...]

  • Seite 53

    55 ENGLISH 5. FOLLOW-UP YOUR ACHIEVEMENTS 5.1 DAIL Y FILE In the Daily File you can view detailed exercise information from your 26 most recent exercise sessions, such as exercise duration, calories burned, maximum and average heart rate and exercise time in different intensity zones. When the File becomes full, the oldest File information is repla[...]

  • Seite 54

    56 ENGLISH The following information is displayed: Exercise name, if the Program exercise or body workout was selected while exercising. Alternatively , if the Manual exercise was selected, Exercise is displayed. Graphic bars indicate the amount of exercise performed. The height of the bar indicates the exercise duration. The selected exercise is s[...]

  • Seite 55

    57 ENGLISH T ime in Zone (displayed if the Manual exercise or body workout was selected while exercising and HR limits were on) Heart rate limits Exercise duration between heart rate limits Heart Rate Maximum (Max) and average (Avg) heart rate in beats per minute alternate with the percentage of maximum heart rate reading. HR zones (displayed if th[...]

  • Seite 56

    58 ENGLISH 5.2 WEEKL Y FILE Y ou can check the automatically saved weekly Diary information in the Weekly File. The W eekly File includes information for the 26 most recent weeks. When the Weekly File becomes full, the next week’ s information replaces the oldest. The Diary is saved in the Weekly File on Sunday at midnight. At the same time, the [...]

  • Seite 57

    59 ENGLISH Calories The last day of the selected week Cumulative exercise calories (Cal/kcal) HR Zones The last day of the selected week Cumulative exercise duration in the Moderate intensity zone Press OK to view the exercise duration in different intensity zones. Press the / buttons to move between intensities. Press Back to return to the HR zone[...]

  • Seite 58

    60 ENGLISH T otal Duration The last reset date of the total cumulative exercise duration. T otal cumulative exercise duration for several exercise sessions, starting from the previous reset. Note: Y our total exercise duration is displayed in hours and minutes until you reach 99 hours and 59 minutes. After this, your cumulative exercise duration is[...]

  • Seite 59

    61 ENGLISH 5.4 DIARY This section describes how to compare your target exercise duration, count, calories, and duration in different intensity zones to the values you have achieved. This way you have reliable information on your progress immediately and you know if you are reaching your goal as planned. Diary includes follow-up information for the [...]

  • Seite 60

    62 ENGLISH Diary Exe.Count (exercise count) Weekly target exercise count The exercise count bar is highlighted The total exercise counts you have achieved Exe.T ime (exercise duration) Weekly target exercise duration The exercise duration bar is highlighted The total exercise duration you have achieved Calories (Cal/kcal) Weekly target exercise cal[...]

  • Seite 61

    63 ENGLISH Hard Y our target exercise duration in the Hard intensity zone The Hard intensity zone bar is highlighted The exercise duration in the zone you have achieved Press Back to return to the HR zones view . Alternatively, press and hold Back to return to the T ime of Day display. Changing the Default Diary View When you press Back to return t[...]

  • Seite 62

    64 ENGLISH 5.5 WEEKL Y AND MONTHL Y FOLLOW-UP Weekly Follow-Up The weekly follow-up function automatically reviews your progress and reminds you to check the previous week’ s exercises. The reminder appears between Sunday and Monday at midnight. 1. Press the button to open the reminder . 2. CHECKING YOUR WEEKLY EXERCISES is displayed. Press OK to[...]

  • Seite 63

    65 ENGLISH Monthly Follow-Up The wrist unit automatically reminds you to perform the Fitness T est on the first day of the month, if you have not performed the Fitness T est for one month. 1. Press the button to open the reminder . 2. TEST YOUR OWNINDEX is displayed. Press OK to enter to the Fitness Test menu. If you do not want to perform the Fit[...]

  • Seite 64

    66 ENGLISH 6. REMEMBER TO RELAX - GET YOUR OWNRELAX OwnRelax is the result of a relaxation sessi on, which is an easy and qu ick way to test how relaxed your body is. The relaxation session is based on heart rate and heart rate variability measurement. Heart rate and heart rate variability are sensitive parameters in measuring and evaluating overal[...]

  • Seite 65

    67 ENGLISH 1. Wear the transmitter as described in the section Measuring Y our Heart Rate. 2. Start from the Time of Day display . Press OK. Exercise is displayed. 3. Press the / buttons until Relax is displayed. Press OK. 4. Press the / buttons to select START . Press OK. Begin to relax is displayed. The wrist unit starts the session by searching [...]

  • Seite 66

    68 ENGLISH 6.2 INTERPRETA TION OF THE RESULTS The results of your relaxation session are always your personal values and thus comparisons should be done against your own individual values. Before you can interpret your OwnRelax value, you need to identify your relaxation heart rate level as a base. Identify Your Relaxation Heart Rate Level Relaxati[...]

  • Seite 67

    69 ENGLISH OwnRelax (milliseconds) and relaxation heart rate (beats per minute) values according to age in men and women. 25-34 39-60 32-42 23-32 15-23 11-15 35-44 34-49 23-32 16-23 12-16 8-11 45-54 23-34 16-24 13-18 10-14 6-8 55-64 20-30 15-21 10-15 7-12 4-7 65-74 18-30 13-20 10-12 5-9 4-5 25-34 45-69 37-52 24-34 18-24 14-18 35-44 42-52 28-39 20-2[...]

  • Seite 68

    70 ENGLISH 6.3 RELAXATION TREND Relaxation T rend contains your OwnRelax values. In the Relaxation T rend you can view your 47 most recent OwnRelax values. When the trend view becomes full, the next OwnRelax value replaces the oldest. If you want to save the data for a longer period, transfer the Relaxation T rend to the polarpersonaltrainer .com w[...]

  • Seite 69

    71 ENGLISH 5. Press OK to see detailed information on your OwnRelax result: Y our OwnRelax in milliseconds, ms (average value of the session) The bar corresponds to the milliseconds value Y our relaxation heart rate as beats per minute (average value of the session) 6. Press the Back button to return to the trend view. Y ou can view the other value[...]

  • Seite 70

    72 ENGLISH 7. GET EXTRA BENEFIT FROM POLAR APPLICA TIONS - DA TA COMMUNICA TION Y our Polar fitness heart rate monitor offers you the option of transferring data between your wrist unit, PC and Nokia mobile phone. Y ou can edit and transfer your wrist unit settings easily from your PC to your wrist unit via the Polar UpLink T ool™. Moreover , yo[...]

  • Seite 71

    73 ENGLISH 8. SETTINGS In the Settings menu, you can view or change the information you have set earlier , such as the time of day and date, or you can set information, such as heart rate limits, volume, and alarm settings. 8.1 WA TCH SETTINGS Note that there are two ways that the time and date can be presented. Select the presentation mode when se[...]

  • Seite 72

    74 ENGLISH T imer Setting Y ou can set the countdown timer to sound an alarm once after a set time. If you start from the T ime of Day display , repeat steps 1-3. 4. Press the / buttons to select TIMER . Press OK. 5. Set the hours with the / buttons. Press OK. 6. Set the minutes with the / buttons. Press OK. The countdown timer starts running and T[...]

  • Seite 73

    75 ENGLISH Reminder Settings Y ou can set seven different reminders to tell you about important events, or to remind you to exercise at a specific time. Y ou can edit the reminder text, date, time, alarm, repeat period, and link an exercise session to a reminder . Adding a Reminder 1. If you start from the T ime of Day display, press OK. 2. Press [...]

  • Seite 74

    76 ENGLISH Alarm: 12. Press the / buttons to select a reminder alarm. Depending on your selection, the reminder alarm is activated 1 DAY , 1 HOUR , 30 MIN , or 10 MIN before or at the reminder time ( ON TIME ). Press OK. Repeat: 13. Press the / buttons to select a repetition time. The reminder will be activated at the same time YEARLY , MONTHL Y , [...]

  • Seite 75

    77 ENGLISH Viewing and Editing Reminders 1. If you start from the Time of Day display , press OK. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select WA TCH . Press OK. 4. Press the / buttons to select REMIND . Press OK. 5. Select the desired reminder with the / buttons. Press OK. The following information[...]

  • Seite 76

    78 ENGLISH 8. Edit the selected value as instructed in the section Adding a Reminder. Alternatively , if you select Delete, the wrist unit displ ays DELETE REMINDER? Press the / buttons to select YES or NO . Press OK. Note! After you delete the reminder , you cannot restore it. Switching the Reminder Alarm Off When SNOOZE? and the reminder informat[...]

  • Seite 77

    79 ENGLISH Alarm Setting 1. If you start from the Time of Day display , press OK. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select WA TCH . Press OK. 4. Press the / buttons to select ALARM . Press OK. 5. Press the / buttons to select alarm DAILY , MON-FRI , or OFF . Press OK. If you select off, press OK[...]

  • Seite 78

    80 ENGLISH T ime Setting If you start from the T ime of Day display , repeat steps 1-3. 4. Press the / buttons to select TIME . Press OK. 5. Press the / buttons to select 12 H or 24 H time mode. Press OK. If you chose 12 h mode, select AM or PM with the / buttons. Press OK. 6. Set the hours with the / buttons. Press OK. 7. Set the minutes with the [...]

  • Seite 79

    81 ENGLISH 8.2 HEART RATE SETTINGS In the HR (Heart Rate) Set menu, you can edit the settings used during exercise sessions, alarm setting and view mode. 1. Start from the Time of Day display . Press OK. Exercise is displayed. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select HR SET . Press OK. 4. Press [...]

  • Seite 80

    82 ENGLISH 8.3 USER SETTINGS In the User Settings menu, you can edit your personal data, weight, height, birthday , gender , activity level, and extra user settings. 1. Start from the Time of Day display . Press OK. Exercise is displayed. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select USER . Press OK.[...]

  • Seite 81

    83 ENGLISH Activity Level Description 7. Adjust the day ( dd ) or month ( mm ) with the / buttons. Press OK. 8. Adjust the year ( yy ) with the / buttons. Press OK. 9. Sex: Select MALE or FEMALE with the / buttons. Press OK. 10. Activity: Select your long-term physical activity level TOP , HIGH , MODERATE, or LOW with the / buttons. Press OK. The a[...]

  • Seite 82

    84 ENGLISH 11. View Extra User Settings: It is recommended that you change the following settings (HR max , VO 2max ) only if you know your laboratory-measured value . Press OK to enter Extra User Settings. Alternatively , press and hold the Back button to return to the T ime of Day display . 12. Maximum heart rate value (HR max ): Press the / butt[...]

  • Seite 83

    85 ENGLISH 14. Maximal oxygen uptake value (VO 2max , ml/kg/min): Press the / buttons to set your maximal oxygen uptake value. Press OK. VO 2max is the maximum capacity for oxygen consumption by your body during maximum exertion. This is also known as aerobic power or maximal oxygen intake/consumption. VO 2max is a commonly used determinant of aero[...]

  • Seite 84

    86 ENGLISH 8.4 GENERAL SETTINGS In the General Settings menu, you can edit general settings for the wrist unit. The general settings include volume, keylock, units, and language settings. 1. Start from the Time of Day display . Press OK. Exercise is displayed. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to s[...]

  • Seite 85

    87 ENGLISH Automatic The wrist unit automatically locks all the buttons, except the Light button, if you do not press any button within one minute. Y ou can switch the button lock off by pressing and holding the Light button until BUTTONS UNLOCKED is displayed. Manual Y ou can switch the button lock on or off by pressing and holding the Light butto[...]

  • Seite 86

    88 ENGLISH Y our 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. Store your heart rate monitor in a cool and dry place. Do not store it in a damp environm ent, in non-breathable material (i.e. plastic bag) or with conductive material such as [...]

  • Seite 87

    89 ENGLISH Wash the strap regularly in a washing machine at 40ºC/104ºF or at lest after every fifth use. This ensures reliable measurement and maximizes the life span of the transmitter . Use a washing pouch. Do not soak, spin-dry , iron, dry clean or bleach the strap. Do not use detergent with bleach or fabric softener . Never put the transmitt[...]

  • Seite 88

    90 ENGLISH 10.1 INTERFERENCE DURING EXERCISE Electromagnetic Interference Disturbances 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 [...]

  • Seite 89

    91 ENGLISH 10.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING Exercise may include some risk. Before beginning a regular exercise program, it is recommended that you answer the following questions concerning your health status. If you answer yes to any of these questions, we recommend that you consult a doctor before starting any training program. • [...]

  • Seite 90

    92 ENGLISH What should I do if... ...I don’t know where I am in the menu? Press and hold the Back button until the time of day is displayed. ...there is no heart rate reading (00 / - -)? 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. 3. Ch[...]

  • Seite 91

    93 ENGLISH ...the display is fading? Usually the first sign of an expired battery is the fading of the digits when using the backlight or the low battery indicator . Have the batteries checked. ...the wrist unit battery needs to be changed? We recommend that all service should be done by an authorized Polar Service Center . The 2-year Internationa[...]

  • Seite 92

    94 ENGLISH 12. TECHNICAL SPECIFICA TION Y our Polar fitness heart rate monitor is designed to • help users to achieve their personal fitness goals • indicate the level of physiological strain and intensity during an exercise session No other use is intended or implied. Water resistance of Polar products is tested according to International St[...]

  • Seite 93

    95 ENGLISH WRIST UNIT Battery type: CR 2032 Battery life: Average 1.5 years (1 h/day , 7 days/week exercise) Operating temperature: 14 °F to 122 °F/ -10 °C to +50 °C Wrist strap material: Polyurethane Back cover and wrist strap buckle: Stainless steel complying with the EU Directive 94/27/EU and amendment 1999/C 205/05 on the release of nickel [...]

  • Seite 94

    96 ENGLISH 13. LIMITED POLAR INTERNA TIONAL GUARANTEE • 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. ?[...]

  • Seite 95

    97 ENGLISH 14. 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 Inc. / Polar Electro Oy makes no representations or warranties with respect to this manual or with respect[...]

  • Seite 96

    98 ENGLISH 15. INDEX 12h/24h time mode ................................................................. 11, 80 Alarm setting ........................................................................... 79 Backlight ............................................................................. 9, 45 Basic settings ....................................[...]

  • Seite 97

    99 ENGLISH NOTES[...]

  • Seite 98

    100 ENGLISH NOTES[...]