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ENGLISH Contents 1. GETTING STARTED ............................ 3 5. SETTINGS.....................................12 Get to Know Your Polar F4.................... 3 Heart Rate Limits.............................12 Enter Basic Settings .......................... 4 Sound.........................................15 Watch.........................................15 User ..........................................16 2. BEFORE EXERCISE............................. 5 Unit ................................
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ENGLISH 1. GETTING STARTED Get to Know Your Polar F4 1. START/STOP/OK: • Start and stop heart rate measurement • Enter the menu and confirm selections • Move back to the main mode from Summary and Totals • Press and hold to return to Time mode • Activate the backlight • Switch the alarm and snooze off 2. NEXT/SET: • Move in the menu and selection lists to adjust values • Snooze the alarm for 10 minutes Press and hold to • Switch the Keylock on/off • Switch the Target zone alarm on/off in the Exe
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ENGLISH Enter Basic Settings 1. Press OK twice to activate your Polar F4. 2. SETTINGS is displayed. Press OK. 3. TIME MODE? Select 24 h or 12 h time mode by pressing SET. Press OK to confirm your selection. 4. TIME OF DAY Adjust minutes and hours. In the 12 h time mode, select AM or PM, first. 5. SET DATE In 24 h time mode: dd.mm.yy. In 12 h time mode: mm.dd.yy. 6. UNIT Select kilograms and centimeters (kg/cm) or pounds and feet (lb/ft). 7. WEIGHT Enter your weight. 8. HEIGHT Enter your height.
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ENGLISH 2. BEFORE EXERCISE Wear the Transmitter Wear the transmitter to measure heart rate. 1. Attach one end of the transmitter to the elastic strap. 2. Adjust the transmitter’s strap length to fit snugly and comfortably. Secure the strap around your chest, just below the chest muscles, and buckle the strap to the transmitter. 3. Lift the transmitter off your chest and moisten the two grooved electrode areas on the back. Check that the wet electrode areas are firmly against your skin and that t
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ENGLISH 3. DURING EXERCISE Record Your Exercise If your display reads 00/--, heart rate signal is not 1. being received. Bring the wrist unit up to your Wear the transmitter and wrist unit. Press START to begin recording exercise data. chest near Polar logo. This will prompt the wrist unit to begin a new search for the heart rate Preferably, there should be no other heart rate signal. monitors nearby (within 1m / 3ft), to avoid interference. 2. Your heart rate and the framed heart symbol will ap
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ENGLISH Functions During Exercise Press NEXT to browse the following information: Heart Rate Exercise calories Heart rate Duration Heart rate limits Exercise duration Fitness Bullets Fitness bullets. There are six fitness bullets. Each represents 10 minutes in the target heart rate zone. Time of day Heart Touch To illuminate the display, bring the wrist unit close to the Polar logo on the transmitter. During Exercise 7
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ENGLISH 4. AFTER EXERCISE Exercise Summary Press STOP to cease recording of exercise data. SUMMARY is automatically displayed. DURATION Exercise duration IN ZONE Exercise time in the target zone AVG. HR Average heart rate of the exercise session (bpm) 8 After Exercise
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ENGLISH MAX HR Maximum heart rate of the exercise session CALORIES Calories expended during the exercise session (Cal/Kcal) For more facts and know-how to enhance your training, visit Polar Article Library. http://articles.polar.fi After Exercise 9
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ENGLISH Summary File Totals File You can review your latest exercise information in You can review cumulative exercise information in the Summary file. Totals file. 1. In the Time mode, press NEXT. SUMMARY is 1. Starting from the Time mode, press NEXT displayed. twice. TOTALS is displayed. 2. Press START to start reviewing the the data. 2. Press START to review data. TOT. TIME is DATE is displayed. displayed. 3. Press NEXT for the following exercise information: 3. Press NEXT for the following e
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ENGLISH Data Communication Your Polar fitness heart rate monitor offers you the option of editing and transferring settings easily from your PC to your wrist unit via the Polar TM UpLink Tool . You can download the software free of charge at www.polar.fi. To use the UpLink Tool, your computer must be equipped with a sound card and dynamic loudspeakers or headphones. For further instructions, see www.polar.fi/fitness. After Exercise 11
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ENGLISH 5. SETTINGS Heart Rate Limits 1. Starting in Time mode, press NEXT until SETTINGS is displayed. 2. Press START twice. LIMIT SET and LIMITS are displayed. 3. Press SET to select heart rate limits as beats per minute (HR) or as percentage (HR %). Press OK. max 4. HiGH LIMIT is displayed. Select the higher limit with SET. Press OK 5. LOW LIMIT is displayed. Select the lower limit with SET. Press OK 6. LIMIT SET is displayed. Press NEXT to proceed to SOUND SET. 12 Settings
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ENGLISH Target Heart Rate Zone is also good for weight control. This intensity still feels fairly easy for most people and provides, for Your target heart rate zone is a range between the example, the following benefits: lower and upper heart rate limits expressed as percentages of your maximum heart rate (HRmax) • Improves endurance • Improves aerobic (cardiovascular) fitness or as beats per minute (bpm). HRmax is the • Helps in weight control highest number of heartbeats per minute during maxi
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ENGLISH exercise. Remember that the lower the intensity • Improves aerobic fitness the longer you can comfortably exercise in it. • Improves endurance Exercise in higher intensity for shorter periods. • Helps in weight control • Accustoms your body to exercising at a faster Polar target heart rate intensity definition is pace modified from international exercise science • Helps to increase the speed you can maintain authorities’ recommendations in which light without building up lactic acid inte
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ENGLISH SET. Press OK to proceed to Time Setting step Sound 4. 1. Starting in Time mode, press NEXT until SETTINGS is displayed. 5. ALARM ON (12 h mode): Select AM or PM with SET and the hours and minutes with SET. 2. Press START and then NEXT. SOUND SET is Press OK to confirm selections and proceed to displayed. Press START. Time Setting step 4. 3. Select sound ON or OFF with SET. Press OK. Time Setting 4. Press NEXT to proceed to WATCH SET. 1. Starting in Time mode, press NEXT until SETTINGS i
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ENGLISH 5. AGE: Choose with SET and press OK. Date Setting 6. 1. Starting in Time mode, press NEXT until SEX: Select FEMALE or MALE with SET and press OK. SETTINGS is displayed 2. Adjust date, day, month, and year with SET. 7. Press NEXT to proceed to UNIT SET. Press OK. Unit 3. Press NEXT to proceed to USER SET. 1. If you start from the Time mode, press NEXT until SETTINGS is displayed. User 1. 2. Press START and then NEXT until UNIT SET is Starting in Time mode, press NEXT until displayed. SET
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ENGLISH 6. CUSTOMER SERVICE INFORMATION Service: Your Polar F4 Heart Rate Monitor is Caring for Your Heart Rate Monitor designed to help you achieve your personal fitness Heart Rate Monitor, Transmitter: Keep in a cool goals, indicate the level of physiological strain and and dry place. Do not store in a damp intensity during an exercise session. No other use environment, in non-breathable material (a plastic is intended nor implied. bag or a sports bag) or with conductive material (a wet towel)
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ENGLISH Changing Wrist Unit Batteries Do not open the wrist unit yourself. To ensure water resistance properties and the use of qualified components, the wrist unit battery should be replaced by an authorized Polar Service Center only. A full periodic check of the heart rate monitor will be done when changing batteries. The low battery symbol will appear when 10-15% of the battery capacity is left. The backlight and sounds are automatically deactivated. Excessive use of the backlight drains the
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ENGLISH Precautions psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and Minimizing Possible Risks nicotine may also affect heart rate. Exercise may include some risk. Before beginning It is important to be sensitive to your body’s a regular exercise program, answer the following responses during exercise. If you feel unexpected questions concerning your health status. If you pain or excessive fatigue when exercising, stop or answer yes to any of these q
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ENGLISH The combined impact of moisture and intense abrasion may cause a black color to come off the transmitter’s surface, possibly staining light-colored clothes. If you use insect repellent on your skin, make sure that it does not come into contact with the transmitter. When in non-coded mode, the wrist unit picks up transmitter signals within 1 m / 3ft. The frame around the heart symbol on the bottom of the display indicates that transmission is coded. Coding blocks interference from nearby
