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 beats per minute (bpm) or as percentages of your
maximum heart rate (HRmax). HRmax = The highest number of heartbeats per minute during maximum
physical exertion.
To find your maximum heart rate, you can use the age formula, HRmax = 220 - age. For a more accurate measurement of your HRmax visit your doctor or exercise physiologist for an exercise stress test.
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 wrist unit automatically calculates the limits, which are
Target Heart Rate Intensity Zones
When your heart beats at
still feels fairly easy for most people. It helps in weight control and improves endurance and cardiovascular (aerobic) fitness.
Push on to
for people who are exercising regularly. Exercising in this zone is particularly effective for improving cardiovascular fitness.
At
heavily, having tired muscles and feeling fatigued. This intensity is recommended occasionally for fit people.
The table below contains target heart rate intensity zones in beats per minute (bpm) estimated by age in
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| HRmax | Light | Moderate | Hard |
| Age | Intensity | Intensity | Intensity | |
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| 20 | 200 | |||
| 25 | 195 | |||
| 30 | 190 | |||
| 35 | 185 | |||
| 40 | 180 | |||
| 45 | 175 | |||
| 50 | 170 | |||
| 55 | 165 | |||
| 60 | 160 | |||
| 65 | 155 | |||
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In exercise, different heart rate zones produce different health and fitness benefits. The heart rate zones that suit you depend on your goal and your basic physical condition. Remember to alternate between intensity zones to get variation in your exercise!
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, 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
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.
Carrying out the Test
1.On the Time of day display, scroll up or down until WALKTEST is displayed. Press OK.
The wrist unit 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 wrist unit 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.
WalkIndex and Fitness Categories (VO2max, ml/kg/min)
10.Resetting
11.Care and Maintenance
WOMEN |
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Age | Very poor | Poor | Fair | ||
(years) | |||||
< 27 | |||||
< 26 | |||||
< 25 | |||||
< 24 | |||||
< 22 | |||||
< 21 | |||||
< 19 | |||||
< 18 | |||||
< 16 | |||||
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MEN |
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Age |
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(years) | Very poor | Poor | Fair | ||
< 32 | |||||
< 31 | |||||
< 29 | |||||
< 28 | |||||
< 26 | |||||
< 25 | |||||
< 24 | |||||
< 22 | |||||
< 21 | |||||
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Average |
| Good |
| Very good |
| Excellent |
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| >51 | |||
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| >49 | |||
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| >46 | |||
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| >44 | |||
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| >41 | |||
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| >38 | |||
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| >36 | |||
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| >33 | |||
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| >30 | |||
Average |
| Good |
| Very good |
| Excellent |
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| >62 | |||
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| >59 | |||
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| >56 | |||
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| >54 | |||
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| >51 | |||
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| >48 | |||
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| >46 | |||
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| >43 | |||
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| >40 | |||
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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:
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.
•Guide for The UKK Institute
•Laukkanen R. Development and evaluation of a
Resetting clears the settings which return to the default values.
If there are no reactions to any buttons, reset the wrist unit.
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 unit goes to the battery saving mode.
Wake up by pressing any of the buttons twice.
Your Polar heart rate monitor is a
Taking Care of Your Polar Heart Rate Monitor
•Clean the transmitter regularly after use with a mild soap and water solution. Dry it carefully with a soft towel. Keep the wrist unit clean and wipe off any moisture. Never use alcohol or any abrasive material such as steel wool or cleaning chemicals.
•Do not dry the transmitter in any other way than with a towel. Mishandling may damage the electrodes.
•Never store the transmitter wet. Sweat and moisture can keep its electrodes wet and the transmitter activated, which shortens the battery life span.
•Store your heart rate monitor in a cool and dry place. Do not store it in any kind of
•Do not bend or stretch the transmitter. This may damage the electrodes.
•Keep your heart rate monitor out of extreme
cold and heat. The operating temperature is 14 °F to 122 °F/
•Do not expose the heart rate monitor to direct sunlight forextended periods, such as by leaving it in a car.
Service
During the
Transmitter Battery
The estimated average battery life span of the transmitter is 2500 hours of use. If you suspect that the transmitter battery has run out, contact your authorized Polar Service Centre for a replacement transmitter. Polar recycles used transmitters.
Wrist Unit Battery
The estimated average battery life span of the wrist unit is one year in normal use (including 2h/day, 7 days a week of exercising). Please note that excessive use of the alarm signals drain the battery more rapidly. Do not open the wrist unit yourself. To ensure the water resistance properties and the use of authorized components, the wrist unit battery should be replaced by an authorized Polar Service Centre only. At the same time a full periodic check of the Polar heart rate monitor will be done.
12.Precautions
12.1Interference During Exercise
Electromagnetic Interference
Disturbances may occur near high voltage power lines, traffic lights, overhead lines of electric railways, electric bus lines or trams, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones, or when you walk through electric security gates.
Exercise Equipment
Several pieces of exercise equipment with electronic or electrical components such as LED displays, motors, and electrical brakes may cause interfering stray signals. To try to tackle these problems, relocate the wrist unit as follows:
1.Remove the transmitter from your chest and use the exercise equipment as you would normally.
2.Relocate the wrist unit until you find an area in, which it displays no stray reading and 00 is displayed. Interference is often worst right in front of the display panel of the equipment, while the left or right side of the display is relatively free of disturbance.
3.Put the transmitter back on your chest and keep the wrist unit in this
4.If the Polar heart rate monitor still does not work with the exercise equipment, this piece of equipment may be electrically too noisy for wireless heart rate measurement.
Crosstalk
Polar F5 wrist unit picks up transmitter signals within 3 feet/1 meter. Other signals, picked up simultaneously from more than one transmitter, can cause incorrect readouts.
Using The Polar Heart Rate Monitor in a Water Environment
Your Polar heart rate monitor is water resistant to 100 feet/30 meters. To maintain the water resistance, do not press the buttons of the wrist unit under water.
Users measuring their heart rate in water may experience interference for the following reasons:
•Pool water with high chlorine content and seawater are very conductive. The electrodes of a transmitter may
•Jumping into water or strenuous muscle movement during competitive swimming may cause water resistance that shifts the transmitter on the body to a location where it is not possible to pick up ECG signals.
•The ECG signal strength depends on the individual and also varies depending on an individual’s tissue composition. The percentage of people who have problems in heart rate measuring is considerably higher in water than in other environments.
12.2 Minimizing Possible Risks when Exercising
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 that you consult a doctor before starting an exercise program.
•Have you been physically inactive 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 activity intensity, heart, blood pressure, psychical conditions, asthma, breathing etc. medication as well as some energy drinks, alcohol and nicotine can affect your 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.
13.Technical Specifications
14.Limited Polar International Guarantee
15.Disclaimer
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 Unit
Battery type: CR 2032
Battery life: Average 1 year (2h/day, 7 days/week)
Operating temperature: 14 °F to 122 °F /
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 |
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Time of day | 12h |
Alarm clock | OFF |
Zone alarm | On |
Age | 0 |
Upper Limit | 160 |
Lower Limit | 80 |
Limit values |
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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 |
•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.
This CE marking shows compliance of this product with Directive 93/42/EEC.
Copyright © 2004 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 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 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
HK 306/1996, SG
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.
Manufactured by:
Polar Electro Oy
Professorintie 5
Tel.
Fax
www.polar.fi
www.polar.fi
