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Table of contents for the manual
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Polar Gewichtsmanagement- Produkt Polar W eight Management Products WM42/WM41 WM22/WM21 GEBRAUCHS- ANLEITUNG USER MANUAL Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE T el +358 8 5202 100 Fax +358 8 5202 300 www .polar .fi 17924320.00 DEU/ENG A[...]
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Congratulations on your purchase of a Polar Weight Management Product. This product helps you to achieve your personal weight management goals. This manual provides you with information on how to: • Create your personal Weight Management Program. • Update your Program on a daily and weekly basis. • Monitor your progress on a daily and weekly [...]
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68 CONTENTS ENGLISH CONTENTS QUICK GUIDE .................................................................................................................... ..................................................... 66 CONTENTS ..............................................................................................................................[...]
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69 ENGLISH CONTENTS 3. EXERCISING WITH YOUR WEIGHT MANAGEMENT PRODUCT ............................................................................... ............ 94 3.1 HOW TO PUT YOUR TRANSMITTER ON AND ST ART RECORDING YOUR EXERCISE ................................................... 94 3.2 FUNCTIONS DURING EXERCISE .............................[...]
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70 1. INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT 1.1 WEIGHT MANAGEMENT PRODUCT ELEMENTS The Polar Weight Management Product consists of a wrist unit, transmitter , elastic strap, the Polar Weight Management Guide Book, the Polar Calorie Counter Card and the measuring tape. Wrist Unit The wrist unit includes a Polar Weight Management Program. Y ou ca[...]
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71 ENGLISH INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT Back By pressing the Back button, you can: • Answer no to the wrist unit’ s questions. • Cancel the selection. • Exit the displayed menu and return to the previous level. • Switch the alarm off. Press any other button to snooze the alarm for ten minutes. By pressing and holding the Back[...]
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72 INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT ENGLISH Weight Management Program Symbols The pen indicates where you can find the electronic Diary of your W eight Management Program. It also appears when your Weight Management Program’ s targets have been changed. The symbol disappears after updating your weight, intake calorie, or Extra Diary (WM4[...]
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73 ENGLISH INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT Other symbols The heart symbol without frames indicates the transmission of your heart rate. For further information, see the section Exercising with Y our W eight Management Product , page 94. The framed heart indicates the coded transmission of your heart rate. For further information, see the [...]
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74 INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT ENGLISH 1.3 FUNCTIONS The main functions of the Weight Management Product ar e described below. Exercise Exercise File Diary File General Settings Diary Settings User Settings Wa tch Settings New Program Current Program File Setting Program Diary* W eight Exercise Intake Extra* Press OK In the Exercise m[...]
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75 1.4 BASIC SETTINGS OF YOUR NEW WRIST UNIT Y ou only need to activate the blank wrist unit once. Once activated, the wrist unit cannot be switched off. 1. Activate the wrist unit by pressing any button. The display fills up with digits. Press OK. 2. Basic Settings is displayed. Press OK to start the Basic Settings . 3. T ime : Use the / buttons t[...]
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76 6. Weight : Use the / buttons to set your current weight. Press OK. Note: • Press the / button briefly to adjust the ounces/grams. • Press the / button down to adjust the pounds/kilograms. • If you choose the wrong units, you can still change them by pressing and holding the Light button. 7. Height : Use the / buttons to set your height. P[...]
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77 The Polar Weight Management Product is for healthy adults who want to successfully manage their weight. The W eight Management Program is based on exercise and diet, giving you guidance on how much energy to expend through exercise and how many calories to eat in order to achieve your target body weight. The personalized Program helps you to pla[...]
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78 POLAR WEIGHT MANAGEMENT PROGRAM ENGLISH 2.1 CREA TING A WEIGHT MANAGEMENT PROGRAM This section provides you with step by step information on how to create your own Weight Management Program (see steps 1 to 9). EXAMPLE: Laura’s Personal Information Laura has entered the following user information in the Basic Settings: Gender: Female Age: 38 ye[...]
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79 ENGLISH POLAR WEIGHT MANAGEMENT PROGRAM Program Recommendation: Weight Loss Program . The Program recommends a target weight for you. If you want to change your target weight, adjust it within the given limits with the / buttons. If you want to maintain your current weight, the Weight Maintenance Program is also available. Set your current weigh[...]
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80 POLAR WEIGHT MANAGEMENT PROGRAM ENGLISH 7. Workday - Select the way you usually spend most of the day with the / buttons. Press OK. Sitting Y ou sit at work and move around a little. An example would be that you are an office worker . Standing Y ou stand at work and move around bit. An example would be that you are a housewife or that you are wo[...]
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81 ENGLISH POLAR WEIGHT MANAGEMENT PROGRAM When creating a Maintenance Program, the Program duration is continuous. Skip step 9 and move to Y our Personal Program section. 9. Duration - The Program recommends a Program duration in weeks based on your weight loss target. The shorter the duration, the tougher the Program is. By usi ng the / buttons, [...]
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82 POLAR WEIGHT MANAGEMENT PROGRAM ENGLISH 2.2 MONITORING AND UPDA TING YOUR PROGRESS WITH WM22/WM21 2.2.1 WEIGHT DIARY - MONITORING AND UPDA TING YOUR WEIGHT Update your current weight in the wrist unit daily or weekly . It is recommended that you always weigh yourself with the same scale at the same time of day , preferably in the morning before [...]
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83 ENGLISH POLAR WEIGHT MANAGEMENT PROGRAM 2. Press OK to input your current weight. 3. Decrease the value with button or increase the value with button. Press OK, or press the Back button to cancel your update. If is displayed, it indicates that you have reached your target weight with the help of the Polar Weight Management Program! Congratulatio[...]
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84 POLAR WEIGHT MANAGEMENT PROGRAM ENGLISH 4. Ta rgets - the Program duration (in weeks) and the weight loss (in lbs or kg) are displayed. Press OK to proceed. 5. Daily Intake - the recommended number of calories that you should consume daily is displayed. Press OK to proceed. 6. Weekly Exercise - the recommended number of calories that you should [...]
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85 ENGLISH POLAR WEIGHT MANAGEMENT PROGRAM • If you do not want to view one of these Diaries, you can switch that specific Diary view off. For further information, see the section How to Change Settings , page 105. • If you want to return to the T ime of Day display in any menu, press and hold the Back button until the time of day is displayed.[...]
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86 POLAR WEIGHT MANAGEMENT PROGRAM ENGLISH 2.3.2 EXERCISE DIARY - MONITORING THE CALORIES BURNED BY EXERCISING WEEKL Y Ta r get for the number of calories to be burned during your exercise sessions in a week. The bar indicates your target for the weekly exercise calories. The wrist unit automatically fills in the bar during your exercise sessions. [...]
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87 How to Update Your Daily Weight The Program reminds you to update your weight daily . If you want to change the reminder from daily to weekly, see W eight Diary Settings in the section Diary Settings for the Weight Management Program in WM42/WM41 / W eight Diary Settings , page 110. Update your current weight in the wrist unit and check it again[...]
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88 2.3.4 EXTRA DIARY - MONITORING AND UPDA TING YOUR EXTRA V ALUE Extra Diary is available after you have switched Diary view on in the Setting menu. In Extra Diary , you can define your own target, which you can monitor daily or weekly. This target could be your waist circumference, the number of exercise sessions, or something else you choose. Y [...]
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89 ENGLISH POLAR WEIGHT MANAGEMENT PROGRAM The weekly update function also automatically informs you when you have reached your weight loss target. For further information, see the section Achieving Y our Weight Loss Ta r get , page 91. If you have not managed to follow the Program according to the plan, you will get a notification informing you th[...]
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90 4. The wrist unit checks your progress and displays the following updated information: Result Duration of the Program (in weeks) and your weight change completed so far are displayed. Press OK to proceed. 5. Left The remaining Program duration in weeks and weight loss target are displayed. Note: The Program duration calculation starts from the f[...]
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91 8. Program Updated is displayed and the wrist unit returns to the T ime of Day display . Indicates where you can find the electronic Diary of your Weight Management Program and reminds you that your Weight Management Program targets have been updated. The symbol is displayed until you update your weight, intake calories, or your Extra value. 2.5[...]
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92 5. Ta rgets to Maintain - Press OK. The wrist unit starts the Weight Maintenance Program and gives you targets to maintain your weight. 6. Daily Intake - the recommended number of calories that you should consume is displayed. Press OK to proceed. 7. Weekly Exercise - the recommended number of calories that you should burn weekly during exercise[...]
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93 2.7 CHECKING YOUR PROGRESS IN THE WEIGHT MANAGEMENT PROGRAM WITH WM42/WM41 ENGLISH POLAR WEIGHT MANAGEMENT PROGRAM 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Press . Program is displayed. Press OK. 3. Current Program is displayed. Press OK to start checking the current targets of your Program. 4. Result - The we[...]
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94 3. EXERCISING WITH YOUR WEIGHT MANAGEMENT PRODUCT In the Exercise menu, you can check your heart rate and calorie expenditure. T o measure your heart rate, you need to wear the transmitter . The wrist unit automatically records and saves the exercise information and calculates the energy expenditure during your exercise session. 3.1 HOW TO PUT Y[...]
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95 If you are using WM42/WM41 and OwnZone is displayed, see the section OwnZone , page 97. If you want to skip the OwnZone determination, press OK and start your exercise. Note: • Electromagnetic fields from power lines, TV sets, are often sources of interference that can also cause erroneous heart rate readings. For further information, see the [...]
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96 3. Heart rate limits 4. Exercise Calories Calories burned during your exercise session The accumulation of calories starts as your heart rate is displayed. In WM42/WM41, the graphical bar indicates the target for the weekly exercise calories of your Weight Management Program. When the bar is full, you have reached the targeted calories for the w[...]
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97 Stopping the Exercise 1. Press the Back button. Resume? and the paused exercise time appear . 2. Press the Back button. Exercise is displayed. The recording of your exercise has been stopped. 3. Press the Back button again to return to the T ime of Day display . 4. Press OK to enter menu. 5. T o check the saved information, press the button. Fil[...]
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98 The different OwnZone methods ensure that the safest possible exercise zone is determined for you. OZV , OwnZone Variability This is the primary method based on measuring changes in your heart rate variability during warm-up for exercise. Heart rate variability reflects changes in your body’ s physiology. OZL, OwnZone Latest If your heart rate[...]
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99 2. Y ou determine your OwnZone in five stages: W alk at a slow pace for 1 min. Keep your heart rate below 100 bpm during this first stage. After each stage you hear a beep (if the sound settings are on) and the display automatically illuminates (if you have switched the backlight on once before), indicating the end of the stage. W alk at a norma[...]
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100 4. CHECKING SA VED INFORMA TION IN FILE The File menu includes information on recorded exercises. In the WM42/WM41 product, the Diary File also includes saved information your daily calorie intake and your weekly weight progress. 4.1 EXERCISE FILE 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Press . File is displ[...]
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101 ENGLISH CHECKING SAVED INFORMA TION IN FILE T ot. Cal The date when total cumulative calories were last reset. T otal cumulative calories burned during several exercise sessions, commencing from the previous resetting. Note: When you have burned 999 999 kcal (or cal), the total cumulative calories are automatically reset to zero. T ot. Time The[...]
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102 CHECKING SAVED INFORMA TION IN FILE ENGLISH 4.2 DIARY FILE Y ou can check the automatically saved daily or weekly Diary information in the Diary File. 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Press . File is displayed. 3. Press OK. Exercise File is displayed. Press . 4. Diary File is displayed. Press OK to en[...]
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103 6. 6. 6. 6. ENGLISH CHECKING SAVED INFORMA TION IN FILE Intake Diary The selected day is displayed. Y ou can view your calorie intake for the last 14 consecutive days. The white indicator enables you to quickly compare the calorie intake level of the selected day against the level of the other days. The exact calories entered that date. Exercis[...]
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104 CHECKING SAVED INFORMA TION IN FILE ENGLISH How to Add or Edit Entered Information Y ou can edit the information you have entered in the Diary during the previous 14 days or 14/26/40 weeks or add missing calorie intake information of the current week afterwards. Any changes made to the calorie intake, during the current week, before the weekly [...]
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105 5. HOW TO CHANGE SETTINGS In the Setting menu, you can view or change the information you have set earlier , such as the measuring units for your weight, or you can set information, such as your heart rate limits, volume and alarm settings. 5.1 GENERAL SETTINGS 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Scroll [...]
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106 HOW TO CHANGE SETTINGS ENGLISH OwnZone Select W eight or Basic with the / buttons. Press OK. There are two different options for automatic heart rate zone determination: OwnZone Weight and OwnZone Basic. For most adults, OwnZone Weight corresponds to 60–75% and OwnZone Basic corresponds to 65–85% of their maximum heart rate. OwnZone Weight [...]
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107 ENGLISH HOW TO CHANGE SETTINGS 3. Selecting Button Lock Settings (Keylock) Select Auto or Manual with the / buttons. Press OK. Auto 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 in the T ime of Day display by pressing and holding[...]
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108 HOW TO CHANGE SETTINGS ENGLISH 5.2 DIARY SETTINGS FOR THE WEIGHT MANAGEMENT PROGRAM IN WM42/WM41 In the Diary Settings, you can choose to monitor and use your Diaries. T o monitor the information in the Diaries, see the section Monitoring and Updating Y our Progress with WM42/WM41 , page 84. Exercise File Setting General Settings Diary Settings[...]
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109 ENGLISH HOW TO CHANGE SETTINGS Exercise Diary Settings If you start from the T ime of Day display , repeat steps 1–4. 5. Diary view On: Enables you to follow the progress of your weekly burned calories during exercise sessions in the Exercise Dia ry . Diary view Off: Exercise Diary is not accessible. Switch the view On or Off with the / butto[...]
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110 Weight Diary Settings If you start from the T ime of Day display , repeat steps 1–4. 5. Diary view On: Enables you to follow your weight progress in the Weight Diary . Diary view Off: Weight Diary is not accessible. Switch the view On or Off with the / buttons. Press OK. If you choose Off, skip step 6. 6. Use the / buttons to set how often (d[...]
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111 ENGLISH HOW TO CHANGE SETTINGS 5.3 CHANGING USER SETTINGS 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Scroll to Setting with the or button. Press OK. General Settings is displayed. 3. Scroll to User Settings with the or button. Press OK to start changing the settings. 4. Height: Adjust the height with the / butt[...]
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112 9. Press to proceed to the next settings. When you set your birthday , the order of the day and month depends on the 12 h/24 h mode you set in the Basic Settings of the wrist unit. If you want to change this order , go to the section Setting the T ime , page 113. 5.4 SETTING THE WA TCH Note that there are two ways that the time and date can be [...]
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113 ENGLISH HOW TO CHANGE SETTINGS Setting Alarm If you start from the T ime of Day display , repeat steps 1–4. 5. Select Alarm Off , Daily , or Mon-Fri (alarms only on weekdays) with the / buttons. Press OK. If you choose Off: go to step 8. If you choose 24 h mode: go to step 6. If you choose 12 h mode: select AM or PM with the / buttons. Press [...]
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114 HOW TO CHANGE SETTINGS ENGLISH 8. Set the minutes with the / buttons. Press OK. 9. Press to proceed. Setting the Date If you start from the T ime of Day display , repeat steps 1–4. 5. Select mm (month) or dd (day) with the / buttons. Press OK. 6. Select dd (day) or mm (month) with the / buttons. Press OK. 7. Select yy (year) with the / button[...]
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115 ENGLISH CARE AND MAINTENANCE 6. CARE AND MAINTENANCE Y our Polar Weight Management Product is a high-tech instrument and should be treated with care. The suggestions below will help you fulfill the guarantee obligations. T aking care of your Polar Weight Management Product •W ash the transmitter regularly after use with a mild soap and water [...]
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116 CARE AND MAINTENANCE ENGLISH Wrist Unit Batteries The estimated average battery life of the wrist unit is two years in normal use. Please note that excessive use of the backlight and the alarm signals drain the battery more rapidly . The symbol indicates low battery and that the battery should be replaced. Do not open the wrist unit yourself. T[...]
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117 7. PRECAUTIONS 7.1 THE POLAR WEIGHT MANAGEMENT PRODUCT AND 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 phone[...]
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118 PRECAUTIONS ENGLISH Using the Polar Weight Management Product in Water Environment Y our Polar Weight Management Product is water resistant to 160 feet/50 meters. Users measuring their heart rate in water may experience interference for the following reasons: • Pool water with a high chlorine content and seawater are very conductive. This may[...]
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119 ENGLISH PRECAUTIONS • 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 an[...]
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120 8. FREQUENTL Y ASKED QUESTIONS Why should I update my weight daily? If you enter your weight in your wrist unit daily , the Program is more accurate and you achieve better results. How much can my weight increase before the arrow of the weight Diary turns to the left? In a Weight Loss Program, the arrow shows today’ s weight compared to yeste[...]
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121 ENGLISH FREQUENTL Y ASKED QUESTIONS In WM42/41, your progress is checked in the weekly update and you will be given new targets for the following week. If you have lagged behind the targets, your Program will automatically become stricter so that you can reach your original target weight in the desired time. ...someone else starts using my wris[...]
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122 ...heart symbol flashes irregularly? 1. Check that your wrist unit is inside the transmission range and not further than 3 feet/1 meter from the Polar transmitter you are wearing. 2. Check that the elastic strap has not become loose during exercise. 3. Make sure that the electrodes of the transmitter are moistened. 4. Make sure that there is no[...]
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123 ENGLISH FREQUENTL Y ASKED QUESTIONS ...the buttons do not react? Reset the wrist unit. Resetting clears the date and time settings. The User , File, and Diary information are saved. Press all buttons except the Light button at the same time until the display is filled with digits. Press OK. For further information, see the section Basic Setting[...]
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124 ...the OwnZone limits based on heart rate variability (OZV) vary a lot? Heart rate variability reacts sensitively to all changes taking place in your body and environment. The OZV heart rate limits are affected by , amongst other things, your state of fitness, the time of day of the OwnZone determination, the type of exercise an d your state of[...]
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125 9. TECHNICAL SPECIFICA TIONS The purpose of this product is: •T o help the user to achieve her/his personal weight management goals. •T o indicate the level of physiological strain and intensity during an exercise session. No other use is intended or implied. Wrist Unit Battery type: CR 2032 Battery life: Average 2 years in normal use Opera[...]
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126 10. 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. • Polar[...]
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127 11. 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 to the[...]