Polar a5 Resetting, Settings step by step, WalkIndex and Fitness Categories VO2max, ml/kg/min

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
			LBS/INCH				WEIGHT		HR or HR%		ALARM
				or							OFF/ON
											Alarm time
			KG/CM				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/MONTH is displayed

2.4. BIRTHDAY – setting your date of birth

•Use Up or Down button to select the correct month

•Press OK

•		Use Up or Down button	24h time display
		to select the correct day	sequence:
			DAY –>MONTH –>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

• MONTH and blinking month

are displayed

• Use Up or Down button

to select the correct month

• Press OK

• DAY and the blinking day

of the month are displayed

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 lbs/inch or kg/cm

•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 select feet

•Press OK to accept

•With number blinking, use Up or Down button to select inches

•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 12 h or 24 h time display

•Press OK

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

•TIME and blinking hours are displayed

• Use Up or Down button

to select the correct day

• 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

24h time display sequence:

DAY –>MONTH –>YEAR

8.Target Heart Rate Zone

9.Self Walk Test by Polar and UKK InstituteTM

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).

Self Walk Test by Polar and UKK Institute is based on

1.24 miles/2 km 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 are in the light intensity zone. This includes easy exercises like daily activities and light chores. The light intensity zone delivers some health benefits.

Push on to 60-70% of your HRmax and you

are in the light to moderate intensity zone. This is good for improving health, fitness and for weight loss. It also improves endurance.

At 70-85% of your HRmax, you have moved

into the moderate to heavy intensity zone. This is harder work, but effective 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 the most 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

	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 1.24 miles/2 km 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

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

27-31

26-30

25-29

24-27

22-25

21-23

19-22

18-20

16-18

Fair

32-36

31-35

30-33

28-31

26-29

24-27

23-25

21-23

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 good health. Exercise increase is recommended for fitness improvement.

Good - exellent:

strengthening aerobic fitness and endurance especially for people exercising more

regularly.

You can set your target limits in beats per minute or as percentages 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 and exercise heart rates, visit your doctor for an exercise stress test.

1.Do you have a heart defect or suffer 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.

	receiver begins beeping. Increase the walking speed.
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

Maintain current exercise 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.Minimizing Possible Risks in Exercising

with Heart Rate Monitor

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.

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: 14 °F to 122 °F / -10 °C to +50 °C

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 2032

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

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

Water resistance: to 100 feet/30 meters, 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 – 199 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 International 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.

•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 non-compliance with the precautions; improper maintenance, commercial use, cracked or broken cases.

•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.

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

Copyright © 2001, 2002, 2003 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 9591671-4, US 5491474, FI 88972, DE 9219139.8, 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, 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.

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 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.

Manufactured by:

Polar Electro Oy

Professorintie 5

FIN-90440 KEMPELE

Tel. +358-8-520 2100

Fax +358-8-520 2300

www.polar.fi

Distributed in the USA by

Polar Electro Inc.

370 Crossways Park Drive

Woodbury NY 11797-2050

U.S.A.

1-800-227-1314 www.polarusa.com

Distributed in Canada by Polar Electro Canada c/o Lanco Logistics Inc. 4330 Joseph Dubreuil Lachine, Quebec CANADA, H8T 3C4 1-888-918-5043

USA and Canada: www.polarusa.com

Other countries: www.polar.fi