Polar 179336GBRA user manual Resetting, Settings step by step

A5 GBR 7.3.2001 17:30 Page 2

7.Settings

Time of	Press and SETTING Press Up
day display	release Up
	until	Press OK

UNITS SET Press Up USER SET Press Up LIMITS SET Press Up WATCH SET

KG/CM	WEIGHT	HR or HR%	ALARM
or			OFF/ON
			Alarm time
LBS/INCH	HEIGHT	HI LIMIT
	SEX	LOW LIMIT	TIME
			DATE
	BIRTHDAY

2.3. SEX – setting gender

•Following height acceptance, display changes to SEX; MALE or FEMALE blinks

•Use Up or Down button to make your selection and press OK

•BIRTHDAY/DAY is displayed

2.4. BIRTHDAY – setting your date of birth

•Use Up or Down button to select the correct day

•Press OK

•		Use Up or Down button	12h time display
		to select the correct month	sequence:
			MONTH –>DAY –>YEAR
	•	Press OK

•Use Up or Down button to determine

the lower limit (the lower limit cannot be set above the upper limit)

•Press OK, LIMITS SET is displayed

4.	WATCH – time and day determination
Alarm
•	Use Up button to advance from LIMITS display
	to WATCH SET, press OK (or in the Time of day
	display press and hold Signal/Light button ->
	WATCH SET)
•	ALARM ON or OFF blinks
•	Select alarm on or off

•Use Up or Down button to select correct time, press OK

•TIME and blinking minutes are displayed

•Use Up or Down button to select correct time, press OK

Date

• DAY and blinking day

of month are displayed

• Use Up or Down button

to select the correct day

• Press OK

• MONTH and the blinking

Settings step by step

1. To set the units

•Start from the Time of day display

•Press Up or Down until display changes to SETTING

•Press OK, UNITS SET is displayed

•Press OK again

•Use Up or Down button to select kg/cm or lbs/inch

•Press OK to accept

2. To set your personal data

•Press Up to advance, USER SET is displayed

•Press OK, WEIGHT is displayed

2.1. WEIGHT – setting weight

•With the number blinking, use Up or Down button to set your weight

•Press OK to accept

•HEIGHT is displayed

2.2 HEIGHT – setting height

•Following weight acceptance, display changes to HEIGHT

•With number blinking, use Up or Down button to set your height

•Press OK to accept

•SEX is displayed

•	Use Up or Down button to select
	the correct year
•	Press OK, USER SET is displayed

3.LIMITS – setting target heart rate zone limits

•USER SET is displayed

•Press Up to advance, LIMITS SET is displayed

•Press OK

•With HR or HR% blinking use Up or Down to select whether you want to set the limits in beats per minute or as a percentage of a maximum heart rate

•Press OK to accept, HI LIMIT is displayed

•Use Up or Down button to determine the upper limit

•Press OK, LO LIMIT is displayed

• Press OK

• If you set the alarm on: set the alarm time

• In 12h time mode, select AM/PM, press OK

• Hours blink on the display, use Up or Down

button to select the correct hour, press OK

• Minutes blink on the display, use Up or Down

button to select the correct minutes

• Press OK

Time

•TIME is displayed

•Press Up or Down button to select 24h or 12h time display

•Press OK

•In 12h time mode, select AM/PM with Up or Down button, press OK

•TIME and blinking hours are displayed

month are displayed

• Use Up or Down button

to select the correct month

• Press OK

• YEAR and the blinking number

are displayed

• Use Up or Down button

to select the correct year

• Press OK, press and hold OK

to return to the

Time of day display

12h time display sequence:

MONTH –>DAY –>YEAR

8.Target Heart Rate Zone

9.Self Walk Test by Polar and UKK Institute™

Your target heart rate zone is a high and low range, which represents percentages of your current HRmax.

Self Walk Test by Polar and UKK Institute is based on 2 km/1,24 miles brisk walk on a hard, even surface. The test especially measures cardiorespiratory fitness.

The result of the test WalkIndex™ is based on age,

Carrying out the Test

1. On the Time of day display, scroll up or down

WalkIndex and Fitness Categories (VO2max, ml/kg/min)

When your heart beats at 50-60% of your HRmax, you're in the light intensity zone. This kind of exercise is easy (a walk, for instance), but delivers some health benefits.

Push on to 60-70% of your HRmax and

you're in the light to moderate intensity

zone. This is good for improving fitness, building endurance and recommended for weight loss.

At 70-85% of your HRmax, you've moved

into the moderate to heavy intensity

zone. This is harder work, but good for

body mass index, walking time and your heart rate at the end of the walk. It tells how fit you are compared to others your age and gender. WalkIndex corresponds to VO2max (ml/kg/min).

The test has been designed for healthy persons between the ages of 20 and 65. It does not give dependable results for people outside this age range or for those who are highly fit.

The Self Walk Test has been designed to be performed after a supervised test in order to get a reliable result.

Anyone who participates in this test does so at his or her own risk.

Check your suitability to be tested by

answering the following questions: yes no

1. Do you have a heart defect or suffer

until WALKTEST is displayed. Press OK.

The receiver guides you through the necessary

settings unless you have done them earlier.

2. Press OK to start the 5 minute warm up.

At the end of the warm up you will hear an alarm

sound. In case you already warmed up, you can

skip the warm up by pressing OK.

3. When START is displayed after the warm up,

start the test by pressing OK. The heart rate appears

on the display in few seconds.

4. Walk exactly 2 km/1,24 miles on a hard, even

surface (road or track) as fast as you can and

at an even pace. If your heart rate decreases under

the lower limit, WALK FASTER appears and the

receiver begins beeping. Increase the walking speed.

WOMEN

Age	Very poor
(years)
20-24	< 27
25-29	< 26
30-34	< 25
35-39	< 24
40-44	< 22
45-49	< 21
50-54	< 19
55-59	< 18
60-65	< 16

Poor Fair

27-31 32-36

26-30 31-35

25-29 30-33

24-27 28-31

22-25 26-29

21-23 24-27

19-22 23-25

18-20 21-23

16-18 19-21

Average	Good	Very good	Excellent
37-41	42-46	47-51	>51
36-40	41-44	45-49	>49
34-37	38-42	43-46	>46
32-35	36-40	41-44	>44
30-33	34-37	38-41	>41
28-31	32-35	36-38	>38
26-29	30-32	33-36	>36
24-27	28-30	31-33	>33
22-24	25-27	28-30	>30

Very poor - fair:

Increase exercise for health and fitness benefits.

Average:

Maintain current exercise habits to ensure better health. Exercise increase is recommended for fitness improvements.

Good - exellent:

Maintain current exercise

strengthening your aerobic fitness.

You can set your target limits in beats per minute or as a percentage of your maximum heart rate. The percentage limits can not be set if you have not set your birthday.

When you set your birthday, the receiver automatically calculates the limits, which are 65-85% of your estimated maximum heart rate (220 – age). For an accurate measure of your maximum (HRmax) and exercise heart rates, visit your doctor for an exercise stress test.

Reference: American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. Williams & Wilkins, 1995.

	from heart disease?
2.	Are your joints sore, inflamed or swollen?
3.	Do you experience tightness, burning
	sensations or pressure in your chest
	when you walk?
4.	Do you feel faint or dizzy when you walk?
5.	Do you feel excessively tired?
6.	Are you on medication?

If you answered ‘no’ to all of the above questions, you can perform the Self Walk Test safely.

If you answered one or more questions with ‘yes’, consult your doctor before carrying out the test.

5.	Press OK at the end of the test.
6.	Your WalkIndex, its interpretation and the date
	are displayed. Fitness category compares your
	WalkIndex with respect to others in the same age
	group (20 – 65 years). The latest WalkIndex is
	automatically updated to the file after the test.
7.	Press OK to return to the Time of day display.
8.	Stretch out after the test.
	If you do not want to have the sound signal on
	during the test, press and hold Signal/Light button.
	disappears from the display.
	You can interrupt the test anytime during the test
	by pressing OK.

MEN

Age (years)

20-24

25-29

30-34

35-39

40-44

45-49

50-54

55-59

60-65

Very poor

<32

<31

<29

<28

<26

<25

<24

<22

<21

Poor Fair

32-37 38-43

31-35 36-42

29-34 35-40

28-32 33-38

26-31 32-35

25-29 30-34

24-27 28-32

22-26 27-30

21-24 25-28

Average	Good	Very good	Excellent
44-50	51-56	57-62	>62
43-48	49-53	54-59	>59
41-45	46-51	52-56	>56
39-43	44-48	49-54	>54
36-41	42-46	47-51	>51
35-39	40-43	44-48	>48
33-36	37-41	42-46	>46
31-34	35-39	40-43	>43
29-32	33-36	37-40	>40

habits for good health and fitness.

References: Shvartz E, Reibold RC: Aerobic fitness norms for males and females aged 6 to 75 years: Aviat. Space Environ. Med. 61:3-11, 1990.

Guide for The UKK Institute 2-km Walking Test. UKK Institute 1993. Laukkanen R. Development and evaluation of a 2-km walking test for assessing maximal aerobic power of adults in field conditions. Doctoral thesis. Kuopio University Publications D. Medical Sciences 23. Kuopio 1993.

10.Resetting

Resetting clears the settings which return to the default values.

If there are no reactions to any buttons, reset the receiver.

1.Press Reset button with a pen tip. Display becomes full of digits.

2.Press any of the four buttons once.

If you don’t press any button after resetting, within one minute the wrist receiver goes to the battery saving mode.

Wake up by pressing any of the buttons twice.

11.Minimising Possible Risks in Exercising

with Heart Rate Monitor

Exercise may include some risk, especially for those who have been sedentary. To minimise possible risks consider the following advice:

Before beginning a regular 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 recovering from a serious illness or a medical treatment e.g. surgery

•if you use a pacemaker or another implanted electronic device.

Note that in addition to exercise intensity, heart, circulation (particularly high blood pressure), asthma and other breathing medications as well as some energy drinks, alcohol and nicotine, can affect the heart rate.

It is important to be sensitive to your body’s reactions during exercise. If you feel unexpected pain or excessive fatigue when exercising, it is recommended to stop the exercise or continue at a lighter intensity.

If you are allergic to any substance that comes into contact with the skin, check the Polar heart rate monitor materials from the ‘Technical specifications’ chapter. It is recommended that you wear the transmitter against your bare skin to ensure flawless operation. However, if you wish to wear the transmitter over a shirt, moisten the shirt well under the electrodes.

Notice to persons with pacemakers, defibrillator or other implanted electronic device.

Persons who have a pacemaker use the Polar heart rate monitor at their own risk. Before starting use, we always recommend an exercise test under doctor’s supervision. The test is to ensure the safety and reliability of the simultaneous use of the pacemaker and the heart rate monitor.

12.Technical Specifications

All Polar heart rate monitors are 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 heartbeats per minute (bpm).

Polar Transmitter

Battery type: Built-in Lithium Cell

Battery life: Average 2500 hours of use

Operating temperature: -10 °C to +50 °C / 14 °F to 122 °F

Material: Polyurethane

Elastic Strap

Buckle material: Polyurethane

Fabric material: Nylon, polyester and natural rubber including a small amount of latex

Wrist Receiver Battery type: CR 2032

Battery life: Average 1 year (2h/day, 7 days/week)

Operating temperature: -10 °C to +50 °C / 14 °F to 122 °F

Water resistance: to 30 metres/100 feet, OK button can be pressed in water

Wrist strap: Polyurethane

Wrist strap buckle: Polyoxymethylene

Back cover: Stainless steel complying with the EU Directive 94/27/EU and its amendment 1999/C 205/05 on the release of nickel from products intended to come into direct and prolonged contact with the skin.

Accuracy of heart rate measurement: ± 1% or ± 1 bpm, whichever larger, definition applies to steady state conditions

Default settings
Time of day	12h
Alarm clock	OFF
Zone alarm	On
Age	0
Upper Limit	160
Lower Limit	80
Limit values
Chronometer	23 h 59 min 59 s
Heart rate limits	30 – 240 bpm
Total time	99 h 59 min 59 s
Age range for Self Walk Test	20 – 65
Time range for Self Walk Test	7 – 25 min
Birthday year range	1900 – 1999

13.Limited Polar Warranty

•Polar Electro Oy 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 proof of purchase!

•Warranty does not cover receiver battery, damage due to misuse, abuse, accidents or non-compliance with the precautions; improper maintenance, commercial use, cracked or broken cases.

•Warranty does not cover damage or consequential damage caused by service not authorised by Polar Electro Oy.

•During the warranty period the product will be either repaired or replaced at an authorised service center free of charge.

•This warranty does not affect the consumer’s statutory rights under applicable national or state laws in force, or the consumer’s rights against the dealer arising from their sales/purchase contract.

This CE marking shows compliance of this product with Directive 93/42/EEC.

Copyright © 2001 Polar Electro Oy, 90440 Kempele, Finland

All rights reserved. No part of this manual may be used

or reproduced in any form or by any means without prior written permission of Polar Electro Oy.

Polar logotype is a registered trademark and Polar A5 is a trademark of Polar Electro Oy.

This product is protected by one or several of the following patents: FI 88223, DE 4215549, FR 92.06120, GB 2257523, HK 113/1996,

SG 9591671-4, US 5491474, FI 88972, FR 92.09150, GB 2258587, HK 306/1996, SG 9592117-7, US 5486818, FI 96380, US 5611346, EP 665947, DE 69414362, FI 68734, DE 3439238, GB 2149514,

HK 812/1989, US 4625733, FI 100924, FI 100452, US 5840039, FI 4150, FI 4069, DE 29910633, FI 104463.

Other patents pending.

14.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 Oy makes no representations or warranties with respect to this manual or with respect to the products described herein. Polar Electro Oy shall not be liable for any damages, direct or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein.

Manufactured by:

Polar Electro Oy

Professorintie 5

90440 KEMPELE

Finland

Tel. +358-8-520 2100

Fax +358-8-520 2300

www.polar.fi