Polar Electro Polar Heartwatch manual

Polar Heartwatch ™ Hear t Rate Monitor User's Manual GBR Recyclable material. Low emission during pr oduction. Printed in Finland. Graphic design CIS, Kajaani, Finland Manufactur ed by: Polar Electr o Oy Professorintie 5 FIN-90440 KEMPELE Finland T el. +358-8-520 2100 Fax +358-8-520 2300 www .polar .fi GBR 177002.C[...]

Contents How Polar Heartwatch works ........................................... 5 Polar Heartwatch par ts ...................................... 5 Getting going ..................................................... 6 How to start hear t rate measurement .............................. 7 Functions during heart rate measurement .......................[...]

5 4 Congratulations on purchasing the Polar Heartwatch Hear t Rate Monitor . We are pr oud 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. Wirelessly and continuously yours, VISU[...]

7 6 How to Start Heart Rate Measurement 1. Wear the Polar T ransmitter and the wrist receiver as described pr eviously . 2. Begin with the display showing Time of Day . 3. T o star t, choose from the following alternatives: One touch start: In the Time of Day mode press and hold the right button of the receiver for 1 second. Quick start: In the Tim[...]

9 8 Left Button: LOCK YOUR SELECTION Right Button: SELECT Setting the T ime of Day 1. With display showing Time of Day , press both buttons simultaneously . AM/PM is flashing. 2. Press the right button to select AM or PM for the time of day . 3. Press the left button to lock your selection. The first digits repr esenting the hours start flashing. 4[...]

11 10 Exercising with Y our Polar Heart Rate Monitor Regular exercise helps you to sustain and impr ove your health and fitness, as well as feel better . Exercising has also other great benefits, you can r educe str ess, learn to know your body’ s reactions and optimise your training time. Whether you are about to start a regular exer cise progra[...]

13 12 If you aim for improved fitness or exer cise for competitive reasons your exer cise intensity is moderate or heavy paced, and it causes clear breathlessness and sweating. However , when planning your personal exercise dose, you can vary the workout intensity e.g. if there is a change in your physical condition or feelings. T arget zones are c[...]

15 14 Example 2 Example 1 Bpm 25 30 35 40 45 50 55 60 20 Age Measured HR max 200 18 0 16 0 14 0 12 0 10 0 80 1 90 1 85 1 80 1 75 1 70 1 65 1 60 1 Upper Limit Lower Limit Upper Limit Lower Limit See the examples above: 1. A person, whose maximum hear t rate has been measured at an exer cise str ess test. His HR max is 170 bpm and his goal is to exer[...]

17 16 T o improve your muscular endurance and str ength as well as flexibility choose intermittent activities such as tennis, badminton, football, ice hockey , resistance training and gymnastics. STRUCTURE OF AN EXERCISE SESSION Begin each workout slowly and give your body a chance to warm up for at least for 5 minutes so that your heart rate is be[...]

19 18 Which alternative best describes your general activity level for the previous month? A beginner who does not participate regularly in programmed r ecr eational sports or heavy physical activity . ❑ Avoid walking or exertion whenever possible. ❑ W alk for pleasur e, routinely use stairs, occasionally exercise suf ficiently to cause heavy b[...]

21 20 Care and Maintenance Y our Polar Hear t Rate Monitor is a high-tech instrument of experienced design and workmanship and should be treated with car e. 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 RA TE MONITOR • W ash the Polar T ransmitte[...]

23 22 Precautions POLAR HEART RA TE MONITOR IN A W A TER ENVIRONMENT Polar Heart Rate Monitor is water resistant to 20 metr es. T o maintain the water resistance do not operate the buttons of the Polar wrist receiver under water . The pressur e may cause the r eceiver to leak. Heart rate measurement in a water environment is technically demanding f[...]

25 24 Frequently Asked Questions WHA T SHOULD I DO IF ... ... THERE IS NO HEART RA TE READING? 1. Check that the elastic strap is snug enough. 2. Check that the electrodes of the Polar T ransmitter are moistened and that you are wearing it as instructed. 3. Check that you have kept the Polar T ransmitter clean. Care and maintenance . 4. Check that [...]

27 26 T echnical Specifications The Polar Heartwatch Hear t Rate Monitor is designed to indicate the intensity level during physical activity . 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 Operatin[...]

29 28 Service T o ensure proper servicing of your Polar Heart Rate Monitor , please complete and mail the enclosed W arranty Registration Card within two weeks of the date of pur chase. 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 be[...]

31 30 Limited Polar W arranty • Polar Electro Oy warrants to the original consumer/ purchaser of this heart rate monitor that the product will be free fr om defects in material or workmanship for one year from the date of pur chase. Please keep the receipt which is your pr oof of pur chase! • W arranty does not cover r eceiver battery , damage [...]

33 32 Disclaimer The material in this manual is for informational purposes only . The products it describes ar e subject to change without prior notice, due to the manufactur er’ s continuous development pr ogram. Polar Electr o Oy makes no r epresentations or warranties with respect to this manual or with r espect to the pr oducts described here[...]