5.Target Heart Rate Zone
To find your target heart rate zone, you need to know your maximum heart rate (HRmax). To estimate your HRmax, use the following formula:
HRmax = 220 – age
Your HRmax = 220 – ______ = ________
Reference: American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. Williams & Wilkins, 2000.
Your target heart rate zone is a range between the lower and upper heart rate limits expressed as percentages of your maximum heart rate (HRmax).
When your heart beats at
exercise is easy; ex. daily activities and light chores. It delivers some health benefits.
Push on to
for improving health, fitness and for weight loss. It also improves endurance.
At
harder work, but effective for strengthening aerobic fitness and endurance especially for people exercising more regularly.
Find out your target zones:
Light intensity:
upper limit 0.60 x your HRmax = lower limit 0.50 x your HRmax =
Light to moderate intensity:
upper limit 0.70 x your HRmax = lower limit 0.60 x your HRmax =
Moderate to heavy intensity:
upper limit 0.85 x your HRmax = lower limit 0.70 x your HRmax =
6.When Battery Runs Out
We recommend having all service done by an authorized Polar Service Center. Warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro Inc. Water resistance cannot be guaranteed after an unauthorized service. However, if you wish to use a local watch shop or battery replacement center or to change the battery yourself, please follow these instructions.
You need the following equipment:
•Battery type: Panasonic CR 2025, 3V Li
•Piece of
•Small Phillips or standard screwdriver
•Plastic tweezers (recommended)
1.Put the wrist receiver on a clean,
Do not turn the receiver upside down since the module may fall off.
2.Push the spring gently. Lift the spring gently upwards and release the other end of the spring, too. 1.
3.Take the old battery off and put a new battery in the battery housing + side up, using plastic tweezers. Do not use metal tweezers because they may shortcircuit the battery. Note also that bare fingers cause grease and contaminate the battery, which weakens the contact.
4.Assemble the plate back in reverse order, placing the rotating joint properly in the slot. Press the spring gently so that it locks the battery in its proper position.
5.Reset the receiver by pressing the reset spring against the round golden pad for 1 second. 2.
6.Check the display. All digits are displayed.
7.Make sure that the sealing ring is not damaged and it is in its groove all the way around the housing.
8.Put the back cover in its place. The Polar logo on the outside of the back cover is in the upright position with respect to the buckle side of
the wrist strap.
9.Tighten the screws from opposite corners. Do not force the screws or damage the existing threads. Check that the sealing ring has stayed in its groove and it is not showing from the joint.
10.Test the functioning. Mount the transmitter and wet its electrodes. Start heart rate measurement by pressing the button. In case the heart rate measurement does not start or all segments do not appear normally, reopen the case and go back to the point 5, reset the receiver.
1.2.
7.Minimizing Possible Risks in Exercising
with Heart Rate Monitor
8. Technical Specifications | 9. Limited Polar International Guarantee | 10. Disclaimer |
Exercise may include some risk, especially for those who have been sedentary.
Before starting a regular exercise program you are recommended to answer to the following questions for health status checking. If the answer is yes to any of the questions, we recommend to consult a doctor before starting an exercise program.
•Have you not exercised for the past 5 years?
•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 another implanted electronic device?
•Do you smoke?
•Are you pregnant?
Note that in addition to exercise intensity, medications for heart, blood pressure, psyche, asthma, breathing etc. as well as some energy drinks, alcohol and nicotine, can affect 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.
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.
If you are allergic to any substance that comes into contact with the skin or if you suspect an allergic reaction due to using the product, check the listed materials in the "Technical Specifications" chapter. To avoid any skin reaction risk with the transmitter, wear it over a shirt. However, moisten the shirt well under the electrodes to ensure flawless operation.
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:
Battery life: Average 2500 hours of use
Operating temperature: 14 °F to 122 °F /
Material: Polyurethane Waterproof
Elastic Strap
Buckle material: Polyurethane
Fabric material: Nylon, polyester and natural rubber including a small amount of latex
Wrist Receiver Battery type: CR 2025
Battery life: Average 2 years (2h/day, 7 days/week)
Operating temperature: 14 °F to 122 °F /
Water resistance: to 100 feet/30 meters
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
Total exercise time: | 9 h 59 min |
Exercise time display < 1 h: | mm:ss |
Exercise time display > 1 h: | hh:mm |
Minimum duration of recorded exercise: | 1 min |
•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 Electro Inc. / Polar Electro Oy guarantees to the original consumer/ purchaser of this product that the product will be free from defects in material or workmanship for two years from the date of purchase.
•Please keep the receipt or International Guarantee Card, which is your proof of purchase!
•The guarantee does not cover the battery, damage due to misuse, abuse, accidents or
•Guarantee does not cover any damage/s, losses, costs or expenses, direct, indirect or incidential, consequential or special, arising out of, or related to the product. During the guarantee period the product will be either repaired or replaced at an authorized service center free of charge.
•This guarantee 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.
Copyright © 2001, 2002 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.
The names and logos marked with a ™ symbol in this user's manual or in the package of this product are trademarks of Polar Electro Oy. The names and logos marked with a ® symbol in this user's manual or in the package of this product are registered trademarks 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
US 5840039, FI 4150, DE 20008882.3, FR 0006504, FI 4069, US 6272365, FR 9907823, GB 2339833, DE 29910633, FI 104463, US 6183422,
FI 4157, DE 20008883.1, FR 0006778, WO 97/33512, GB 2326240. Other patents pending.
•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 products described herein. Polar Electro Inc. / Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, indirect or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein.
Polar Electro Inc.
370 Crossways Park Drive
Woodbury NY
U.S.A.
Polar Service Center:
Polar Electro Canada c/o Lanco Logistics Inc. 4330
www.polarusa.com
