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GBR
Polar SmartEdge
™
Heart Rate Monitor
User's manual
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Congratulations on purchasing the Polar SmartEdge Heart Rate Monitor. We are proud to assist you in Quick Guide Road Map achieving your personal fitness goals. This guide will provide you with the basic BUTTONS AND THEIR FUNCTIONS information on how to exercise with your Polar Heart Rate Monitor and how to get the maximum • SET/START/STOP benefit from its functions. • Select (to use a mode/ press MODE to make settings) Wirelessly and continuously yours, press SET-START-STOP • Lock yo
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Contents How Polar SmartEdge works .................................................. 5 Polar SmartEdge parts ............................................. 5 Getting going ........................................................... 6 Buttons and their functions ...................................... 7 Modes and their functions ........................................ 7 Polar SmartEdge Help .............................................. 8 Setting the watch ........................................
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Recalling training information ............................................... 26 How Total exercising time ............................................... 26 Exercising time in Target Zone ............................... 26 Polar SmartEdge Calorie consumption during the exercise .............. 27 Works Total calorie consumption ...................................... 27 Exercising with your Polar Heart Rate Monitor ..................... 28 Intensity of exercise ..................................
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GETTING GOING BUTTONS AND THEIR FUNCTIONS 1. Attach the Polar Coded You can move forward to different modes and control their Transmitter to the elastic strap. functions by using the three buttons of the Polar SmartEdge. Their principle functions are: • SET/START/STOP • Activate the displayed mode SET/ MODE • Lock your selection START/ • STOP 2. Adjust the strap length to • Start the stopwatch • fit snugly and comfortably. • Stop the stopwatch Secure the strap around your • MODE chest, below the
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3. FILE Polar SmartEdge saves information on your latest exercise session. In the File mode Setting you can see the following information: • total exercising time (TOTAL) the Watch • exercising time spent in your Target Zone (IN TZ) • OwnCal calorie consumption during the exercise session (KCAL) Time of day • total cumulative calorie consumption starting from the moment you have ALARM TIME DATE reset the counter (T.KCAL) 4. SET In the Set mode you can define the Set the 12/24 h display following
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SETTING THE ALARM TIME 3. Press SIGNAL/LIGHT repeatedly to adjust the desired hour. In the Time of Day mode, press SET/START/STOP. 4. Press SET/START/STOP to lock your selection. Alarm symbol • is flashing. The tens of minutes start flashing. 1. Press SIGNAL/LIGHT to select whether you want 5. Press SIGNAL/LIGHT repeatedly to adjust the desired the alarm on or off. tens of minutes. Alarm is on 6. Press SET/START/STOP to lock your selection. Alarm is off • The seconds go to zero. 2. Press S
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Setting age Setting User 1. From the display showing USER, press SET/START/STOP to enter the user information loop and to change its settings. Information and AGE appears, the digit for tens of years is flashing. Measurement Options 2. Press SIGNAL/LIGHT to adjust the value for tens of years. 3. Press SET/START/STOP to lock your selection. SET The digit for years begins to flash. USER O.Z. LIMIT KCAL HELP 4. Press SIGNAL/LIGHT to adjust the value for years. You have now set your age. AGE KG/LBS
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See your latest OwnZone 3. Press SIGNAL/LIGHT to select ON or OFF. In the user information loop you can see the latest OwnZone ON - You can determine your OwnZone each time you which Polar SmartEdge has determined for you. This is read- start exercising and use the OwnZone limits to only information, you cannot change the values manually. guide your exertion level. OFF - The OwnZone function is off and you can set the To see your latest OwnZone heart rate limits proceed as follows: Target Zone l
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8. Press SIGNAL/LIGHT to adjust the correct value. The higher the heart rate, the faster the energy expenditure accumulation. Energy expenditure depends on body weight; 9. You have now manually set your Target Zone limits. the heavier the weight the higher the energy expenditure. Press MODE to move onward. Both limits are flashing. The energy expenditure measurement with Polar SmartEdge Heart Rate Monitor is most accurate in continuous activities The highest possible value for the upper limit is
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5. Start the stopwatch by pressing SET/START/STOP. Start Stopwatch starts running and you hear a long beep. Automatic recording begins. the Heart Rate Determining your OwnZone begins if you have set the option on. Measurement 6. You can now start your warmup with your Polar SmartEdge. 1. Wear the Polar Coded Transmitter and the Polar SmartEdge wrist receiver as described in the chapter Getting going. 2. To make sure that the code search will be successful: • Keep the wrist receiver within 1 metr
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HOW TO DETERMINE YOUR OWNZONE You can recall the limits onto the display by bringing the watch close to the Transmitter. OwnZone is easiest determined by walking and jogging as instructed below. However, you are able to find your OwnZone If needed you can reset the stopwatch to zero and with other exercise modes as well, e.g. exercising with a restart OwnZone determination: stationary bike. The principle is that you start exercising very slowly with light intensity and gradually increase your he
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The method used in defining the exercising Target Zone is Functions during indicated after the two beeps as follows: Heart Rate 1. O.Z.V (OwnZone Variability) and the currently determined OwnZone limits appear on the Measurement illuminated display. 2. O.Z.L (OwnZone Latest) and your previously determined OwnZone limits appear on the MEASURE illuminated display. STOPW TIME IN TZ KCAL 3. O.Z.A (OwnZone Age) and your age-predicted heart rate limits appear on the illuminated display. SEE YOUR HEART
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START/STOP THE STOPWATCH 3. Press MODE three times for calorie consumption during exercise to that point. Press SET/START/STOP to start/stop the stopwatch. KCAL and the calorie consumption during the exercise up to that moment are displayed. The elapsed exercising time, time within the Target Zone, calorie consumption during the exercise and The calorie consumption feature must be set on to be the increment for the cumulative calorie able to see the KCAL display. consumption will be stored only
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3. CALORIE CONSUMPTION DURING Recalling THE EXERCISE training You will see how many kilocalories you have consumed during the exercise. information 4. TOTAL CALORIE CONSUMPTION FILE The total calorie consumption is the only function in the Polar SmartEdge which memorizes information for more than one TOTAL IN TZ KCAL T.KCAL exercise session. You will have a count for the cumulative calorie consumption during several exercise sessions. This function allows you to follow the calorie consumption as
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Note also that the heart rate can be affected by, amongst Exercising with Your others, heart, circulation (particularly high blood pressure) and asthma medications, as well as some medicines used as Polar Heart Rate sprays for the breathing system and also some medical plasters and chewing gum containing nicotine. Monitor INTENSITY OF EXERCISE Regular exercise helps you to sustain and improve your health Heart rate has been proved to be an excellent indicator of and fitness, as well as feel bett
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OwnZone Target zones are typically calculated using the person’s IF YOU USE MANUALLY SET TARGET ZONE LIMITS maximum heart rate as a reference. The most reliable way to determine your individual Target Zone is to have your The following Target Range Chart helps you find the right maximum heart rate measured by an exercise stress test. For Target Zone for your needs. The percentages for the Target more information on an exercise stress test, consult your Zones are counted from the maximum heart ra
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5. Then draw another straight line from the lower edge of the FREQUENCY OF TRAINING target to the left and you will find the Lower Limit for your Target Zone. It is recommended that you exercise 3-5 times a week. You can improve your performance by increasing the frequency of 6. You have now found your Target Zone which you can set in training. Remember to let your body recover properly between Polar SmartEdge’s memory. As you exercise, make sure the training sessions. that your heart rate stays
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For an example of an exercise session for a 35-year-old Developing person with ‘Improved Fitness’ as a target, please see the following chart. a Personal Heart Rate/Beats Per Minute Exercise Program 150 Before beginning, you should ask yourself two key questions: TARGET • How much time do I spend today ZONE participating in physical acivity? 130 • What are my goals? The following steps help you answer the two questions, get the most out of your Polar Heart Rate Monitor, and achieve Warm cool Res
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q q q q q q q q Which alternative best describes your general activity level 2. DETERMINE YOUR EXERCISE GOALS for the previous month? It is easier to stay motivated when you determine your reason A beginner who does not participate regularly in for exercising and establish a goal. That is why you should programmed recreational sports or heavy physical activity. determine your personal exercise goal very clearly. Your goal may be one of these: Avoid walking or exertion whenever possible. • Get us
