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Polar F11™ Fitness
Heart Rate Monitor
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POLAR F11 QUICK GUIDE Dear customer, Compare achieved exercise values against your weekly exercise targets, Congratulations on your purchase of a new Polar F11™ Fitness Heart Rate Monitor! and see if you are achieving your targets as planned. The Polar F11 heart rate monitor helps you to achieve your personal fitness goals. Monitor information View detailed Change alarm, Perform the Polar Create a Program, The Polar F11 heart rate monitor includes the Polar Keeps U Fit™ - Own Workout Program, wh
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CONTENTS 1. INTRODUCTION TO THE F11 HEART RATE MONITOR ......................................................................................................... 7 1.1 PRODUCT ELEMENTS .............................................................................................................................................. 7 1.2 WRIST UNIT BUTTONS AND SYMBOLS ..................................................................................................................... 8 1.3 BASIC SETTIN
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6. POLAR FITNESS TEST - OWNINDEX ................................................................................................................................ 49 6.1 PERFORMING THE FITNESS TEST .......................................................................................................................... 50 6.2 FITNESS TEST TREND ............................................................................................................................................ 52 7. UPDATE
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1. INTRODUCTION TO THE F11 HEART RATE MONITOR 1.1 PRODUCT ELEMENTS User Manual with Quick Guide The Polar F11 heart rate monitor set consists of the This User Manual contains the necessary information on following items: using your Polar heart rate monitor. For a quick reference, take the function map included in the Quick Guide with you Wrist Unit when exercising. The wrist unit includes Polar Keeps U Fit workout program. Polar Web Services You can create, update, and www.PolarFitnessTrainer.co
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1.2 WRIST UNIT BUTTONS AND SYMBOLS Note: Pressing a button briefly (approximately one second) has a different effect than pressing and holding the button for a longer period of time (at least two seconds). Light • Switch the backlight on. • Move up in the menus and selection lists. • Increase the selected flashing value when By pressing and holding the Light button, you can: is on the display. Lock and unlock all the buttons, except the Light button, in the Time of Day display or while By press
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Symbols The framed heart indicates the coded transmission of your heart The menu level indicator shows you rate. For further information, see the the number of menu items. When section Measuring Your Heart Rate on browsing the menus, the symbol page 12. indicates where you are in the current menu level. The symbol shows you The recording symbol indicates the total number of menu items. that exercise recording is on. In guided setting sequences the The sound symbol indicates that number of s
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1.3 BASIC SETTINGS Start from the Basic Settings mode when you use your product for the first time. You only need to activate the blank wrist unit once. Once activated, the wrist unit cannot be switched off. Alternatively, you can transfer the Basic Settings to the wrist unit from your computer. For further information, see the chapter Data Transfer on page 74. Note: It is important that you be precise with the settings, as they have an impact on the accuracy of the Keeps U Fit workout program.
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6. Date: Press the / buttons to select the month (mm) or day (dd). Press OK. • Press the / buttons to select the day (dd) or month (mm). Press OK. • Press the / buttons to select the year (yy). Press OK. 7. Units: Press the / buttons to select kilograms and centimeters (KG/CM) or pounds and feet (LB/FT). Press OK. Note: The unit selection also affects how the calories are displayed. If you select lb/ft, calories are displayed as Cal. If you select kg/cm, calories are displayed as kcal. 8
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1.4 MEASURING YOUR HEART RATE To measure your heart rate, you need to wear the transmitter. Heart rate coding reduces interference from other heart rate monitors that are close by. To make sure that the code search is successful and ensure trouble-free heart rate monitoring, keep the wrist unit within 3 feet/1 meter of your transmitter. Check that you are not near other people with heart rate monitors or any source of electromagnetic disturbances (for further information on interference, see the
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3. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, just below your chest muscles, and snap the second fastener. 4. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central, upright position. 5. Wear the wrist unit as a watch. In the Time of Day display, press OK to enter the menu. Exercise is displayed. The wrist unit automatically starts to search for your heart rate. Your heart rate and
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2. KEEPS U FIT WORKOUT PROGRAM The Polar Keeps U Fit - Own Workout Program is based on your current fitness level, giving you guidance on how much you need to exercise to achieve your personal fitness goals. The personalized Keeps U Fit workout program helps you to plan your exercise by recommending total exercise duration, calories, and exercise duration in different intensity zones. The Program takes into account your current fitness level, your personal target and how many times per week you
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2.1 CREATING YOUR PROGRAM This section provides you with step-by-step information on how to create your Keeps U Fit workout program. Alternatively, you can create a Program with the Polar Fitness Trainer web service and transfer the Program to the wrist unit. For further information, see the chapter Data Transfer on page 74. To be able to get an accurate exercise program, start by measuring your fitness level as instructed in the chapter Polar Fitness Test - OwnIndex on page 49. 1. Start from th
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4. OwnIndex: The determination of your current fitness level affects the amount of exercise at different intensity levels that the Program recommends. • If you have already performed the Fitness Test, your latest OwnIndex value is displayed. If you know your maximal aerobic power (VO , ml/kg/min) from a laboratory measurement or from another fitness test 2max you perform regularly, you can adjust your OwnIndex by pressing the / buttons. Press OK. 5. Target: Press the / buttons to select the
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6. Exe.Count (exercise count): Based on your OwnIndex and target selection, the wrist unit recommends how many times a week you should exercise. The cursor shows you the recommended value. If you wish, you can change the value with the / buttons. Press OK. 7. The wrist unit displays YOUR PERSONAL PROGRAM and your weekly exercise targets in a few seconds. If you want to view your targets, continue from the chapter Your Weekly Exercise Targets on page 18. Alternatively, return to the Time of Da
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2.2.1 YOUR WEEKLY EXERCISE TARGETS Weekly Targets Target exercise count per week Target total exercise duration per week Target total calories you should burn in your weekly exercise Press the button to proceed. Weekly HR zones: Your weekly target exercise time is divided into three different intensity zones: Light, Moderate, and Hard, depending on your Program target selection. The height of the bar indicates the weekly Hard exercise target in the intensity zone. Moderate Light 18
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Light Exercising in the Light* intensity zone (60-70% HR ) is good for improving health and fitness. It also improves basic endurance and max helps you to recover from heavier exercise. Moderate Exercising in the Moderate intensity zone (70-80% HR ) is effective particularly for improving aerobic fitness. All programs include max exercise in this intensity zone. Hard The Hard intensity zone (80-90% HR ) is for relatively short exercise at high intensity. Exercising in this zone causes heavy brea
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2.2.2 YOUR EXERCISE SESSION TARGETS If you start from the Time of Day display, repeat steps 1-3 on page 17, and press the / buttons until Weekly Exercises is displayed. Weekly Exercises: Depending on your exercise count selection, your weekly exercise time is divided into individual exercise sessions of different durations. Exercise sessions are called SHORT, NORMAL, and LONG according to the duration of the exercise. The Weekly Exercises view Adding Exercise Session to Your Program shows you
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Exercise Session Targets: Exercise name/Targets Target exercise duration Target calories you should burn in this exercise session Press the button to proceed. Alternatively, press OK to edit the exercise session targets and continue from Editing Exercise Targets on page 22. Alternatively, press and hold the Light button to delete the exercise session and continue from Deleting Exercise Session on page 22. HR Zones Targets: Each of your individual exercise sessions is divided into three differen
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Editing Exercise Targets 1. EDIT DURATION? is displayed. Press the / buttons to select YES or NO. Press OK. If you select Yes, the hours start to flash. If you select No, the wrist unit returns to the Targets view. 2. Adjust the hours with the / buttons. Press OK. 3. Adjust the minutes with the / buttons. Press OK. 4. The wrist unit displays EXERCISE CALORIES UPDATED. Your target exercise calories are automatically updated and the wrist unit returns to the Targets view. Note: If you change
