Polar M31 manual

17921547.01 DEU/ENG/FRA/IT A/NLD B Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Finland T el. +358-8-520 2100 Fax +358-8-520 2300 www .polar .fi Herzfrequenz-Messgerät Heart Rate Monitor Cardiofréquencemètre Cardiofrequenzimetro Hartslagmeter Gebrauchsanleitung User's Manual Guide d’utilisation Manuale d’uso Gebruiksaanwijzing[...]

Polar Electro GmbH Deutschland Abteilung Kundendienst Darmst ä dter Stra ß e 59 D-64572 B ü ttelborn GERMANY Polar Electro GmbH Deutschland Niederlassung Ö sterreich Donaufelder Stra ß e 101 A-1210 Wien AUSTRIA Polar Electro France S.A.S Zi les Pont ô ts FR-64 600 Anglet FRANCE Polar Electro Italia S.p.A. Via Cartiera, 90/i IT -40044 Pontecch[...]

37 ENG CONTENTS How the Polar Heart Rate Monitor works ........ 38 Buttons and their functions .................................... .. 40 Modes and their functions ...................................... .. 40 Settings ..................................................................... 41 User information settings .................................[...]

38 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 M61 and M62. IMPORT ANT TO REMEMBER! • Adjust the strap length snug enough and wet t[...]

39 ENG Electrode areas on the back. Elastic Strap Polar T ransmitter Attach the transmitter to the elastic strap. Adjust the strap length to fit snugly and comfortably . Secure the strap around your chest, below the chest muscles. Lock the buckle. Lift the transmitter off your chest and wet the grooved ele ctr od e areas on the back of it . Check t[...]

40 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 Up • Move forward to the next mode • Select the desired value (up) Down • Move backward to the previous mode • Select the desired value (down) • Backlight on [...]

41 ENG 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 percent[...]

42 SETTING USER 1 or 2 If you are in the Time of day display start from User information . In models M61 and M62 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[...]

43 ENG SETTING SEX If you are in the T ime of day display start from User information . Press ST ART/STOP/OK until SEX appears and FEMALE/MALE is flashing. 1. Press Up or Down to select the right gender . 2. Press ST ART/STOP/OK to lock your selection. Y ou have now set your gender . SETTING ACTIVITY LEVEL In models M61 and M62 you need to set a su[...]

44 3. Press Up once. OWNZONE OFF or BASIC or LOW or HIGH is displayed. 4. Press ST ART/STOP/OK to enter the setting loop. OWNZONE is displayed. OFF or BASIC or LOW or HIGH is flashing. 5. Press Up or Down to select a suitable OwnZone for your exercise or OwnZone OFF . 6. Press ST ART/STOP/OK to lock your selection. Choose from the following alterna[...]

45 ENG OWNCAL ON or OFF is displayed. 4. Press ST ART/STOP/OK to enter the setting loop. OWNCAL is displayed. ON or OFF is flashing. 5. Press Up or Down to select whether you want the calorie expenditure count to be ON or OFF . 6. Press ST ART/STOP/OK to lock your selection. Choose from the following two alternatives to continue: 1. T o continue se[...]

46 SETTING THE WA TCH SETTING THE 12/24 H TIME MODE 1. In the Time of day display press Up or Down until OPTIONS is displayed. 2. Press ST ART/STOP/OK to enter the Options mode. USER SET is displayed. 3. Press Up or Down until WA TCH SET is displayed. 4. Press ST ART/STOP/OK to start the watch settings. ALARM is displayed. ON or OFF is flashing. 5.[...]

47 ENG SETTING THE TIME OF DA Y 1. In the Time of day display press Up or Down until OPTIONS is displayed. 2. Press ST ART/STOP/OK to enter the Options mode. USER SET is displayed. 3. Press Up or Down until WA TCH SET is displayed. 4. Press STAR T/STOP/OK to start the watch settings. ALARM is displayed. ON or OFF is flashing. 5. Press ST ART/STOP/O[...]

48 1. Wear the transmitter and the wrist receiver as described in the chapter How the Polar Heart Rate Monitor works . 2. T o make sure that the code search will be successful: • Keep the wrist receiver within 1 meter/ 3 feet of your transmitter . • Check that you are not near to other people with heart rate monitors, high voltage power lines, [...]

49 ENG but your wrist receiver may become disturbed by other heart rate monitors. In models M61 and M62 check that your personal user id is active (USER 1 or USER 2). Y ou can change the user before starting the stopwatch by pressing and holding Up. T o be able to swap the user you need to set preferences for two users. 5. Start the stopwatch by pr[...]

50 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 3-4 minutes). Keep your heart rate below 100 bpm during the first stage. After each stage you should increase your heart rate 10-20 bpm. The display shows which st[...]

51 ENG HOW TO USE PREVIOUSL Y DETERMINED OWNZONE Every time you start the stopwatch and have the OwnZone option on, the Polar Heart Rate Monitor starts finding your OwnZone. Y ou can determine your OwnZone for every exercise session separately . At least it should always be performed when changing exercise environment, exercise mode or if you have [...]

52 TURN THE SOUND SIGNAL AND THE BUTTON SOUND ON/OFF When appears in the display , you will hear an alarm sound with each heart beat if you go above the upper limit or below the lower limit of your T arget Zone. Y ou will hear a beep when pressing the buttons. The sound signal will be on in OwnZone determination. In models M61 and M62 the sound sig[...]

53 ENG CHECK EXERCISE INFORMA TION When the stopwatch is running press Up or 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 counting feature must be set on to be able to see the OWNCAL display . Stopwatch (EXERCISE) CHECK YOUR HEART RA TE LIM[...]

54 STOP THE HEART RA TE MEASUREMENT RECALLING TRAINING INFORMA TION 1. Press STAR T/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 Up or Down to leave the Measure mode. Heart rate measurement stops. If you press and hold D[...]

55 ENG 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 percentag[...]

56 LA TEST OWNINDEX In models M61 and M62 you can see your OwnIndex based on your latest Polar Fitness T est and the date when it was carried out. For more details about carrying out the Polar Fitness T est and interpreting the OwnIndex OwnIndex OwnIndex is a score which is comparable to VO 2max , a commonly used descriptor of aerobic fitness. OwnI[...]

57 ENG FITNESS TEST SETTINGS T o be able to carry out the Polar Fitness T est 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 Up or Down until you enter the Options mode. 2. Press ST ART/STOP/O[...]

58 1 2 3 4 5 6 7 • Keep the testing place, time of day and environment the same every time the test is repeated. • Avoid eating a heavy meal or smoking 2-3 hours prior to testing. • Avoid heavy physical effort, alcoholic beverages or pharmacological stimulants on the test day and the day before. PREP ARE THE WRIST RECEIVER 1. In the Time of d[...]

59 ENG MEN WOMEN FITNESS CLASSES The classification is based on literature review of 62 studies where VO 2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC: Aerobic fitness norms for males and females aged 6 to 75 years: a review . Aviat Space Environ Med; 61:3-11, 1990[...]

60 BA TTERIES TRANSMITTER The estimated average battery life of Polar WearLink T ransmitte r is 2 years (1 h/day , 7 days/week) and other Polar transmitters 2,500 hours of use. If your transmitter stops working, it might be due to the battery running out. We recommend that you have the battery replaced by an authorized Polar Service Center only . Y[...]

61 ENG CROSST ALK The Polar wrist receiver in non-coded mode of operation picks up transmitter signals within 1 meter/ 3 feet. Non-coded signals from more than one transmitter picked up simultaneously can cause an incorrect readout. EXERCISE EQUIPMENT Several pieces of exercise equipment with electronic or electrical components such as LED displays[...]

62 FREQUENTL Y ASKED QUESTIONS WHA T SHOULD I DO IF ... ... OWNZONE DETERMINA TION ONL Y SELDOM GIVES ME HEART RA TE LIMITS WHICH ARE BASED ON HEART RATE 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 pr[...]

63 ENG ... THERE IS NO HEART RA TE READING (- -)? 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. Care and maintenance 3. Check that there are no sources of electromagnetic radiation in the close vicinity of the Polar wrist receiver , such as[...]

64 POLAR GLOSSAR Y Indicates coded transmission of heart rate. The inner 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 M31 and M32 one bull[...]

65 ENG TECHNICAL SPECIFICA TIONS 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 CONNECTOR Battery type: CR 2025 Battery sealing ring: O-ring 20.0 x 1.0 Material FPM B[...]

66 DISCLAIMER 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. •[...]

67 ENG INDEX Bullets in the display during exercise ....................... 53 Button sound ON/OFF ............................................ ... 52 Buttons and their functions .................................... .. 40 Care and maintenance ........................................... ... 59 Check exercise information .............................[...]