Polar F55 user manual Polar Body Workout

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3.2 POLAR BODY WORKOUT

Polar Body Workout™ is your guide to strength (resistance) training. You 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 recommendations. The default body workout includes ten different movements.

The wrist unit default body workout is an excellent starting point if you do not have earlier experience in strength training. In that case, start by performing the default workout approximately twice a week for three months. Start with lighter weights and move to heavier ones after you feel you can push a little bit more and still keep the correct technique. If the recommended number of repetitions is 8-12 try to find the weights with which you can perform 10 repetitions using a good technique.

You can modify the default workout by deleting and adding movements from a total of 17 different movements. The maximum number of movements in one workout is 14. After performing the default body workout for about three months, change the workout by adding and deleting movements.

For further information on how to perform the movements, see the Polar Body Card. After modifying your body workout you can print a personalized Body Card from www.polarpersonaltrainer.com.

Note: Repetitions and weights are shown only in Exercise recording mode. Default movements and repetitions are the same for everyone; the weights are calculated according to your body weight and gender.

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Contents Buttons Dear customer Polar F55 Quick GuideContents English 10.1 Data Communication Product ElementsWrist Unit Polar WearLink+ Coded TransmitterLight Wrist Unit Buttons and SymbolsMoon phase indicator SymbolsBasic Settings English To measure your heart rate, you need to wear the transmitter Measuring Your Heart RateEnglish Polar Fitness Test is targeted to healthy adults Test Your Fitness Level GET Your OwnindexPerforming the Fitness Test English Test date Press OK. Update User SET? is displayed Deleting OwnIndex Value Fitness Test TrendFitness Classes MENKeeps U FIT OWN Workout Program SET Your Goal Create Workout ProgramCreating Your Program Maximize View and Edit Your Program Weekly Targets Your Weekly Exercise TargetsModerate Adding Exercise Session to Your Program Your Exercise Session TargetsPress OK Exercise Session Targets Deleting Exercise Session Editing Exercise TargetsOwnZone Function On or Off Selection Program SettingsProgram On or Off Selection Renaming Exercise SessionsYou can create a new Program, if Update Your ProgramPolar Body Workout Creating Your Body Workout Movement Your Body Workout TargetsBody workout movements Cursor shows you the selectedDeleting Movement Editing Count of SetsAdding Movement Name of the selected movement Body Workout On or Off Selection Renaming Body WorkoutPress the / buttons to select Rename or ON/OFF. Press OK Starting Exercise Recording Reach Your Goal Start ExercisingExercise Functions During ExerciseChecking the Time of Day Checking Exercise InformationRate. If SettingsIs on Heart rate limitsInformation on the selected movement Cursor shows you the selected movementCount of sets Movement name English Changing the Displayed Exercise Information Switching Keylock On or Off Switching the Backlight OnPausing the Exercise For further information, see the section Exercise Settings Changing Settings During ExerciseStopping the Exercise Selecting Exercise Exercise SettingsHR View Setting HR Alarm SettingHR Limits Setting Hard Intensities Ownzone Determining Your OwnZone Heart Rate Limits Your current heart rate OwnZone UpdatedButtons until File is displayed Daily FileCal/kcal Following information is displayedDuration Calories Exercise nameIntensity zone bar is highlighted Deleting FileWeekly File HR Zones Totals FileTotal Calories Resetting Total CountersButtons to select Reset Total Counters? Press OK Total DurationDiary Light intensity zone bar is highlighted DiaryHR Zones LightHard Changing the Default Diary ViewReturn to the Time of Day display by pressing OK Weekly and Monthly FOLLOW-UPWeekly Follow-Up Press the button to open the reminderMonthly Follow-Up Performing the Relaxation Session Remember to Relax GET Your OwnrelaxTime of Day display RelaxIdentify Your Relaxation Heart Rate Level Interpretation of the ResultsOwnRelax Women MEN Relax ms Relaxation TrendDeleting OwnRelax Value GET Extra Benefit from Polar Applications Data Communication Watch Settings SettingsSwitching the Timer Alarm Off Timer SettingReminder Time Reminder SettingsAdding a Reminder Reminder DateReminder Text Editing AlarmRepeat ExerciseViewing and Editing Reminders Switching the Reminder Alarm Off Switching the Alarm Off Alarm SettingPress the / buttons to select TIME2. Press OK Time SettingTime 2 Setting Date SettingHR View Setting Heart Rate SettingsPress the / buttons to select HR Alarm or HR VIEW. Press OK HR Alarm Volume SettingUser Settings Or perspiration You exercise to improve performance for competitive purposesEnglish English Volume for Sounds General SettingsButton Lock Setting Keylock Language Settings Units SettingsCare and Maintenance WearLink Transmitter Battery Precautions Do you have a history of breathing problems? Minimizing Possible Risks When ExercisingFrequently Asked Questions Display is fading? Technical Specification Wrist Unit Limit Values Limited Polar International Guarantee Tel +358 8 5202 Fax +358 8 5202 Manufactured by Polar Electro Oy ProfessorintieIndex English English