Moderate | Polar F55 guide

Light

Exercising in the Light* intensity zone (60-70% HRmax) is good for improving health and fitness. It also improves basic endurance and helps you to recover from heavier exercise.

Moderate

Exercising in the Moderate intensity zone (70-80% HRmax) is effective particularly for improving aerobic fitness. All programs include exercise in this intensity zone.

Hard

The Hard intensity zone (80-90% HRmax) is for relatively short exercise at high intensity. Exercising in this zone causes heavy breathing, muscle tiredness, and fatigue. It increases maximum performance capacity. Only Improve and Maximize Programs include exercise in this intensity zone.

Press OK to view the target exercise durations in different intensity zones.

Intensity zone name

Graphical bar of the intensity zone is highlighted

Target exercise duration in the selected intensity zone

To view the information for the other intensity zones, press the / buttons.

Press the Back button to return to the Weekly HR zones view.

Press the button to proceed.

*Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light intensity can reach lower than 60% HRmax.

26ENGLISH

Image 24

Polar F55 user manual Moderate

Contents

Buttons Polar F55 Quick Guide Dear customer Contents English 10.1 Product Elements Wrist UnitPolar WearLink+ Coded Transmitter Data Communication Wrist Unit Buttons and Symbols Light Symbols Moon phase indicator Basic Settings English Measuring Your Heart Rate To measure your heart rate, you need to wear the transmitter English Test Your Fitness Level GET Your Ownindex Polar Fitness Test is targeted to healthy adults Performing the Fitness Test English Test date Press OK. Update User SET? is displayed Fitness Test Trend Deleting OwnIndex Value MEN Fitness Classes SET Your Goal Create Workout Program Keeps U FIT OWN Workout Program Creating Your Program Maximize View and Edit Your Program Your Weekly Exercise Targets Weekly Targets Moderate Your Exercise Session Targets Adding Exercise Session to Your ProgramPress OK Exercise Session Targets Editing Exercise Targets Deleting Exercise Session Program Settings OwnZone Function On or Off Selection Renaming Exercise Sessions Program On or Off Selection Update Your Program You can create a new Program, if Polar Body Workout Creating Your Body Workout Your Body Workout Targets Body workout movementsCursor shows you the selected Movement Editing Count of Sets Deleting MovementAdding Movement Name of the selected movement Renaming Body Workout Body Workout On or Off SelectionPress the / buttons to select Rename or ON/OFF. Press OK Reach Your Goal Start Exercising Starting Exercise Recording Functions During Exercise Checking the Time of DayChecking Exercise Information Exercise Settings Is onHeart rate limits Rate. If Cursor shows you the selected movement Information on the selected movementCount of sets Movement name English Changing the Displayed Exercise Information Switching the Backlight On Switching Keylock On or OffPausing the Exercise Changing Settings During Exercise For further information, see the section Exercise Settings Stopping the Exercise Exercise Settings Selecting Exercise HR Alarm Setting HR View SettingHR Limits Setting Hard Intensities Ownzone Determining Your OwnZone Heart Rate Limits OwnZone Updated Your current heart rate Daily File Buttons until File is displayed Following information is displayed Duration CaloriesExercise name Cal/kcal Deleting File Intensity zone bar is highlighted Weekly File Totals File HR Zones Resetting Total Counters Buttons to select Reset Total Counters? Press OKTotal Duration Total Calories Diary Diary HR ZonesLight Light intensity zone bar is highlighted Changing the Default Diary View Hard Weekly and Monthly FOLLOW-UP Weekly Follow-UpPress the button to open the reminder Return to the Time of Day display by pressing OK Monthly Follow-Up Remember to Relax GET Your Ownrelax Performing the Relaxation Session Relax Time of Day display Interpretation of the Results Identify Your Relaxation Heart Rate LevelOwnRelax Women MEN Relaxation Trend Relax ms Deleting OwnRelax Value GET Extra Benefit from Polar Applications Data Communication Settings Watch Settings Timer Setting Switching the Timer Alarm Off Reminder Settings Adding a ReminderReminder Date Reminder Time Alarm RepeatExercise Reminder Text Editing Viewing and Editing Reminders Switching the Reminder Alarm Off Alarm Setting Switching the Alarm Off Time Setting Time 2 SettingDate Setting Press the / buttons to select TIME2. Press OK Heart Rate Settings Press the / buttons to select HR Alarm or HR VIEW. Press OKHR Alarm Volume Setting HR View Setting User Settings You exercise to improve performance for competitive purposes Or perspiration English English General Settings Volume for SoundsButton Lock Setting Keylock Units Settings Language Settings Care and Maintenance WearLink Transmitter Battery Precautions Minimizing Possible Risks When Exercising Do you have a history of breathing problems? Frequently Asked Questions Display is fading? Technical Specification Wrist Unit Limit Values Limited Polar International Guarantee Manufactured by Polar Electro Oy Professorintie Tel +358 8 5202 Fax +358 8 5202 Index English English