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Polar M21 manual

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Table of contents for the manual

  • Page 1

    POLAR M52 ™ /POLAR M51 ™ / POLAR M22 ™ /POLAR M21 ™ HEAR T RA TE MONITOR USER’S MANUAL USA[...]

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    [...]

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    How the Polar Heart Rate Monitor works .................... 6 Parts ........................................................................................ 6 Getting going ........................................................................ 7 Buttons and their functions .................................................. 8 Modes and their funct[...]

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    4 Stop the heart rate measurement ............................... 34 Recalling training information ..................................... 35 Date ...................................................................................... 35 Exercise time ........................................................................ 35 Exercise time in zone ..[...]

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    5 VISUAL CUES TO READ THIS GUIDE Indicates important issues. Please, pay attention! Indicates a useful tip. It is good to know these things. Indicates a tip to do things faster . See also. T ext with colored background indicates features only available in models M51 and M52. IMPORT ANT TO REMEMBER! • Adjust the strap length snug enough and wet th[...]

  • Page 6

    6 HOW THE POLAR HEAR T RA TE MONITOR WORKS POLAR HEART RA TE MONITOR P ARTS Y our Polar Heart Rate Monitor consists of three parts: 1. Polar transmitter • Grooved electrode areas 2. Elastic strap 3. Polar wrist receiver[...]

  • Page 7

    7 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 ar eas on the back of it . 4. Check that the wet electrode areas are firmly agai[...]

  • Page 8

    8 BUTTONS AND THEIR FUNCTIONS ST ART/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) • [...]

  • Page 9

    9 MODES AND THEIR FUNCTIONS Y our Polar Hear t Rate Monitor has four main modes: 1. TIME OF DA Y Y ou can use the Polar Heart Rate Monitor as an ordinary watch with date, weekday indicator and alarm function. Press and hold ST ART/STOP/OK to return to the T ime of day display , wherever you are in the Options setting or File recalling cycle. Y our [...]

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    10 3. FILE Polar Heart Rate Monitor saves information on your latest exercise session. In the File mode you can see the following information: • date of the exercise • total exercising time • exercising time spent in your target zone • heart rate limits used during exercise • average heart rate • OwnCal calorie count and fat percentage [...]

  • Page 11

    11 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 T est function ON or OFF . At any time during the settings you can return to the T ime [...]

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    12 SETTING USER 1 or 2 If you are in the T ime 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 flash[...]

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    13 Continue the user settings or return to the T ime of day display by pressing and holding ST ART/STOP/OK. SETTING HEIGHT In models M51 and M52 you need to set your height. If you are in the T ime of day display start from User information . Press ST ART/STOP/OK until FT / INCH or CM appears and the digits of feet/centimeters are flashing. 1. Pres[...]

  • Page 14

    14 1. Press SCROLL UP or SCROLL DOWN to select the right sex. 2. Press ST ART/STOP/OK to lock your selection. Y ou have now set your sex. SETTING ACTIVITY LEVEL In models M51 and M52 you need to set a suitable activity level for Polar Fitness T est. OwnIndex If you are in the T ime of day display start from User information . Press ST ART/STOP/OK u[...]

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    15 Begin with the display showing the time of day . 1. Press SCROLL UP or SCROLL DOWN until OPTIONS is displayed. 2. Press ST ART/STOP/OK to enter the setting loop. USER SET is displayed. 3. Press SCROLL UP once. OWNZONE ON or OFF is displayed. 4. Press ST ART/STOP/OK to enter the setting loop. OWNZONE is displayed. ON or OFF is flashing. 5. Press [...]

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    16 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 T urning the OwnCal calorie counter ON/OFF by pressing SCROLL UP once. or 3. Return to the Time of day display by pr essing and holding ST ART/STOP/OK. SETTI[...]

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    17 The digits run faster if you press and hold the SCROLL UP or SCROLL DOWN button. Release the button at the desired value. 7. Press ST ART/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. Press ST ART/STOP/OK to lock your selection. OWNZONE OFF is displayed.[...]

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    18 Choose from the following two alternatives to continue: 1. T o continue settings, press SCROLL UP . 2. T o 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 ST ART/STOP/OK. The OwnCal calorie calculation starts when your heart rate reaches 100 bpm. The higher the[...]

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    19 TURNING POLAR FITNESS TEST ON/OFF In models M51 and M52 you have the Polar Fitness T est function. Begin with the display showing the time of day . 1. Press SCROLL UP or SCROLL DOWN until OPTIONS is displayed. 2. Press ST ART/STOP/OK to enter the setting loop. USER SET is displayed 3. Press SCROLL UP or SCROLL DOWN until FIT . TEST is displayed.[...]

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    20 SETTING THE W A TCH SETTING THE 12/24 H TIME MODE 1. In the Time of day display press SCROLL UP or SCROLL DOWN until OPTIONS is displayed. 2. Press ST ART/STOP/OK to enter the Options mode. USER SET is displayed. 3. Press SCROLL UP or SCROLL DOWN until WA TCH SET is displayed. 4. Press ST ART/STOP/OK to start the watch settings. ALARM is display[...]

  • Page 21

    21 4. Press ST ART/STOP/OK to star t 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 ST ART/STOP/OK to lock your selection. If you have 12h time mode, AM or PM starts to flash. 7. Press SCROLL UP or SCROLL DOWN[...]

  • Page 22

    22 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 ST ART/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 ST ART/STOP/OK to lock your selection. The hours s[...]

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    23 MONTH or DA Y 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: 24h time mode: MONTH – DA Y – YEAR DA Y – MONTH – YEAR 6. Press SCROLL UP or SCROLL DOWN to adjust the desired value for the month/day . 7. Press ST ART/STOP/OK to lock y[...]

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    24 1. Wear the transmitter and the wrist receiver as described in the chapter Getting going . 2. Begin with display showing time of day . 3. Press ST ART/STOP/OK. MEASURE appears in the display . The wrist receiver starts searching for heart rate transmission for max. 15 seconds. Heart rate measurement commences and the heart symbol starts flashing[...]

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    25 5. Y ou can now start warmup with your Polar Heart Rate Monitor . Quick start : In the Time of day display , press and hold ST ART/STOP/OK for a couple of seconds. T o stop the heart rate measurement: Press ST ART/STOP/OK to stop the stopwatch. If you want to QUIT the heart rate measurement mode, press SCROLL UP or SCROLL DOWN to enter the T ime[...]

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    26 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[...]

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    27 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 3 rd or 4 th stage (in 5-6 minutes). Keep your heart rate below 100 bpm dur[...]

  • Page 28

    28 Heart rate limits for your previously determined OwnZone appear on the display . 2. Stop the stopwatch by pressing ST ART/STOP/OK. QUIT? appears in the display . 3. T o reset the stopwatch press and hold SCROLL DOWN for 2 seconds. 4. T o restart the stopwatch press STAR T/STOP/OK. OWNZONE METHODS Polar Heart Rate Monitor uses multiple methods fo[...]

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    29 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) HOW TO USE PREVIOUSL Y DETERMINED OWNZONE Every time you start the stopwatch and have the OwnZ[...]

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    30 MEASURE EXERCISE TIME IN ZONE OWNCAL FUNCTIONS DURING HEAR T RA TE MEASUREMENT SEE YOUR HEART RA TE Y ou can see your heart rate in beats per minute. A flashing heart symbol indicates an ongoing heart rate measurement. The heart symbol flashes at the pace of your heart. If there is - - reading on the display , there has not been heart rate recep[...]

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    31 In models M51 and M52 the sound signal will also alarm you at the end of the Fitness test. Press and hold for 2 seconds to turn the sound 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 hear[...]

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    32 T o reset the stopwatch to zero: 1. Stop the stopwatch. 2. Press and hold SCROLL DOWN for two seconds. CHECK EXERCISE INFORMA TION 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 count[...]

  • Page 33

    33 CHECK YOUR HEAR T RA TE LIMITS 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 [...]

  • Page 34

    34 1. Press ST ART/STOP/OK to stop the stopwatch. The stopwatch stops. QUIT? appears in the display . Heart rate measurement without exercising limits or calorie calculation continues. 2. Press SCROLL UP or SCROLL DOWN to leave the Measure mode. Heart rate measurement stops. The Heart Rate Monitor receiver turns itself into Time of day mode within [...]

  • Page 35

    35 Y our 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 min[...]

  • Page 36

    36 T ARGET HEART RA TE LIMITS (LIMITS) Y ou will see the target heart rate limits of your exercise. A VERAGE HEART RA TE (A VERAGE Hr) Y ou will see the average heart rate of your exercise session. CALORIES EXPENDED DURING THE EXERCISE (KCAL / F A T) Y ou will see how many kilocalories you have expended during the exercise and the fat percentage of[...]

  • Page 37

    37 T o reset the total calorie expenditure count to zero: 1. Start with the display showing T ot. KCAL. 2. Press ST ART/STOP/OK to enter the T ot. 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 flas[...]

  • Page 38

    38 OwnIndex is a score which is comparable to VO 2max , a commonly used descriptor of aerobic fitness. OwnIndex is a result of the Polar Fitness T est™, 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 .[...]

  • Page 39

    39 FITNESS TEST SETTINGS T o be able to carry out the Polar Fitness T est TM 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 [...]

  • Page 40

    40 High Exercise is an inseparable part of your life. Y ou 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 o[...]

  • Page 41

    41 • Avoid eating a heavy meal or smoking 2-3 hours prior to testing. • Avoid heavy physical ef fort, alcoholic beverages or pharmacological stimulants on the test day and the day before. PREP ARE THE WRIST RECEIVER 1. In the T ime of day display press SCROLL UP or SCROLL DOWN until you come to the Fitness test mode. FIT .TEST is displayed. REL[...]

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    42 Y ou can stop the test anytime during the test by pressing ST ART/STOP/OK. The latest OwnIndex will not be replaced. FAILED TEST is displayed for a moment. Y our latest OwnIndex 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 th[...]

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    43 MEN WOMEN FITNESS CLASSES Age (years) 1 (very poor) 2 (poor) 3 (fair) 4 (average) 5 (good) 6 (very good) 7 (excellent) 20-24 < 32 32-37 38-43 44-50 51-56 57-62 >62 25-29 < 31 31-35 36-42 43-48 49-53 54-59 >59 30-34 < 29 29-34 35-40 41-45 46-51 52-56 >56 35-39 < 28 28-32 33-38 39-43 44-48 49-54 >54 40-44 < 26 26-31 32-3[...]

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    44 CARE AND MAINTENANCE Y our 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. T AKING CARE OF YOUR POLAR HEART RA TE MONITOR • Wash the transmitter regularly aft[...]

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    45 BA TTERIES POLAR TRANSMITTER The estimated average battery life of the Polar T ransmitter is 2500 hours of use. Contact your distributor/ dealer for a transmitter replacement. Customer Care Charter for detailed instructions. Polar recycles used transmitters. POLAR WRIST RECEIVER The estimated average battery life of the Polar wrist receiver is 1[...]

  • Page 46

    46 USING A POLAR HEART RA TE MONITOR IN A W A TER ENVIRONMENT Y our Polar Heart Rate Monitor is water resistant to 100 feet/ 30 meters. T o maintain the water resistance, do not operate the buttons of the wrist receiver under water . Heart rate measurement in a water environment is technically demanding for the following reasons: • Pool water wit[...]

  • Page 47

    47 motor driven exercise equipment, cellular phones or when you walk through electric security gates. CROSST ALK The non-coded Polar wrist receiver in mode of operation picks up transmitter signals within 3 feet/1 meter . Therefore, make sure no other transmitter is within that range. Signals from more than one transmitter picked up simultaneously [...]

  • Page 48

    48 Before beginning a r egular 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 recover[...]

  • Page 49

    49 WHA T SHOULD I DO IF ... ... OWNZONE DETERMINA TION ONL Y SELDOM GIVES ME HEART RA TE LIMITS WHICH ARE BASED ON HEART RA TE V ARIABILITY (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 ex[...]

  • Page 50

    50 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 RA TE V ARIABILITY (OZ.V) V ARY CONSIDERABL Y? Heart rate variability reacts sensitively to all changes tak[...]

  • Page 51

    51 new exercise periods into its memory , even thought the 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 RA TE READING (- -)? 1. Check that the [...]

  • Page 52

    52 ... 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. Press the RESET button with a pen tip. Display becomes full of digits. 2. Press any of the four button once. The Polar Heart[...]

  • Page 53

    53 Indicates an ongoing heart rate measurement.The 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 T arget Zone. Progress bullets in the measure mode. In models M21 and M22 one bullet= 100 kcal energy ex[...]

  • Page 54

    54 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 VO 2max . OwnIndex is a[...]

  • Page 55

    55 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). POLAR TRANSMITTER Battery type: Built-in Lithium Cell Battery life: Average 2500 hours of use Operating temperature: 14 °[...]

  • Page 56

    56 OwnZone OFF Upper Limit (manual) 160 Lower Limit (manual) 80 OwnCal OFF In models M52 and M51: Polar Fitness T est OFF Activity Low User id 1 Height 00 (ft/inch) LIMIT V ALUES Chronometer 23 h 59 min 59 s Heart rate limits 30 – 240 bpm Kcal 99999 kcal T ot. kcal 999999 kcal T ot.time 99 h 59 min 59 s[...]

  • Page 57

    57 • Polar Electro Inc. 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 pr oof of purchase! • Polar transmitter is covered by a two year maintenance free warranty . • Warra[...]

  • Page 58

    58 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. makes no representations or warranties with respect to this manual or with respect to the products described herein. Polar Electro I[...]

  • Page 59

    59 INDEX Bullets in the display during exercise ................................................ 33 Button sound ON/OFF ........................................................................ 30-31 Buttons and their functions ............................................................... 8 Care and maintenance ....................................[...]

  • Page 60

    60 Graphic design CIS, Kajaani, Finland. Polar Electro Inc. 370 Crossways Park Drive Woodbury NY 11797-2050 U.S.A Polar Service Center: 1-800-227-1314 Polar Electro Canada c/o Sport Dinaco Inc. 4330 Joseph-Dubreuil Lachine, Quebec CANADA, H8T 3C4 1-888-918-5043 www .polarusa.com USA 179170.B[...]