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Tempo USA kansi 1.10.1998 11:21 Page 1
C M Y CM MY CY CMY K
USA
™
Polar Tempo
Heart Rate Monitor
User's manual
Composite
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Contents How does Polar Tempo work .................................................. 4 Polar Tempo parts .................................................... 4 Polar Tempo symbols ............................................... 4 Getting going ........................................................... 5 Start the heart rate measurement ........................................... 6 Functions during heart rate measurement .............................. 7 See your heart rate .....................
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GETTING GOING How Does 1. Attach the Polar Transmitter Polar Tempo to the elastic strap. Work POLAR TEMPO PARTS Your Polar Tempo consists of three parts: 2. Adjust the strap length to fit snugly and comfortably. 1. Polar Transmitter™ Secure the strap around your • Grooved electrode areas chest, below the chest muscles. Lock the buckle. 3. Raise the transmitter a little 2. Elastic strap off your chest and wet the grooved electrode areas on the back of it. It is important that the electrodes are w
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Start Functions during the Heart Rate Heart Rate Measurement Measurement 1. Wear the Polar Transmitter and the Polar Tempo wrist SEE YOUR HEART RATE receiver as described in the chapter Getting going on the page 5. You can see your heart rate in beats per Remember to wet the electrodes of the transmitter. minute. A flashing heart symbol indicates 2. Bring the face of the wrist receiver up to your chest near the an ongoing heart rate measurement. transmitter’s Polar logo. The inner heart symbol f
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1. Bring the face of the wrist receiver up to your chest near the Exercising with Your transmitter’s Polar logo. 2. Hold the wrist receiver in this position 15 seconds. Polar Heart Rate After about 10 seconds, the exercise time starts flashing for 5 seconds. Monitor The exercise time will be reset to 0:00. When you move the wrist receiver further away from the transmitter the exercise time starts running again Regular exercise helps you to sustain and improve your health from 0:00. and fitness,
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Any physical activity that increases heart rate above the resting Measured HRmax 190 185 180 175 170 165 160 155 150 Bpm heart rate may provide health benefits. It is recommended Polar Target Heart Rate Zone Chart that all people should accumulate at least 30 minutes of endurance-type physical activity every Heavy Intensity 85-100% day, including climbing stairs, brisk walking etc. But only greater increments above resting heart rate are associated Moderate Intensity 70-85% with both health and
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Example 1 It is vital in helping to build lean muscle mass and increase Measured HRmax 190 185 180 175 170 165 160 155 Bpm cardiovascular exercise benefits. Other intermittent activities such as tennis or aerobics can also be recommended. STRUCTURE OF AN EXERCISE SESSION Upper Limit Begin each workout slowly and give your body a chance to Lower Limit warm up for at least 5 minutes so that your heart rate is below Upper Limit the selected Target Zone. Gradually increase the intensity of Lower Lim
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REFERENCES Developing a American College of Sports Medicine. Position Stand. The Personal Exercise Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Program Healthy Adults. Med Sci Sports Exerc 22: 265-274, 1990. American College of Sports Medicine. ACSM’s Guidelines for Before beginning, you should ask yourself two key questions: Exercise Testing and Prescription. Williams & Wilkins, 1995. • How much time do I spend today parti
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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. define your personal exercise goal very clearly. Your goal may be one of these: Avoid walking or exertion whenever possible. • Get used to regular physi
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Recommendations for an active exerciser: Goal Duration in Times Intensity Care and Target Zone a week Maintenance Maintain 30-60 min. 2-4 Moderate fitness at a time 1 Heavy Your Polar Heart Rate Monitor is a high-tech instrument of Improve 60-90 min. 2-4 Moderate superior design and workmanship and should be treated with fitness at a time care. The suggestions below will help you fulfill the warranty 2 Heavy obligations and enjoy this product for many years to come. Recommendation for a serious
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BATTERIES POLAR TRANSMITTER The estimated average battery life of the Polar Transmitter is 2500 hours of use. Contact Polar authorized Service Center Precautions for a transmitter replacement. Service on the page 29 for detailed instructions. Polar recycles used transmitters. POLAR HEART RATE MONITOR IN A WATER ENVIRONMENT POLAR TEMPO RECEIVER Polar Heart Rate Monitors are water resistant to 20 meters. To The estimated average battery life of the Polar Tempo wrist maintain the water resist
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If you stay in close proximity to a source of electromagnetic interference for longer than one minute, the heart rate measurement may stop and time registration will be Frequently interrupted. In this case go further from the source of interference and restart the measurement. Before restarting, Asked Questions note the elapsed time in the display, because the time registration will restart from 0:00. CROSSTALK WHAT SHOULD I DO IF ... The non-coded Polar wrist receiver picks up transmitter signa
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... HEART RATE READING BECOMES ERRATIC OR 3. Put a new battery in the battery housing side up, using + EXTREMELY HIGH? plastic tweezers. Do not use metal tweezers because they You may have come within range of strong electromagnetic may shortcircuit the battery. Note also that bare fingers signals which cause erratic readings on the wrist receiver cause grease and dirty the battery which weakens the display. Check your surroundings and move further away from contact. the source of disturbance.
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11. Test the functioning. Mount the Polar Transmitter and wet its electrodes. Start heart rate measurement by touching the transmitter’s Polar logo with the face of the Polar Technical Tempo wrist receiver. Heart rate measurement begins. Specifications In case the heart rate measurement does not start or all segments do not appear normally, reopen the case and reset the receiver again. Point 5. Polar Heart Rate Monitor is designed to indicate the level of physiological strain and intensi
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Polar books and accessories Service POLAR BOOKS AND BOOKLETS: To ensure continuous improvement of Polar products, please complete and mail the enclosed Warranty Registration Card Roy Benson, MPE ............................. Precision Running within two weeks of the date of purchase. Dr. Matthew Brick .............................. Precision Multi-Sport Edmund R. Burke, Ph.D. ................... Precision Cycling Polar Service will help you get the most out of your Polar Heart Neil Craig .......
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SENDING INSTRUCTIONS 1. Pack the product carefully to avoid damage. For contact Limited address, see the back cover of this manual or the Customer Care Charter. Polar Warranty 2. Include all parts of the Polar Heart Rate Monitor. A full periodic check will be done on the whole product. 3. Include proof of purchase (a receipt or its photocopy) if the product is under warranty. • Polar Electro Inc. warrants to the original consumer/ 4. Include a detailed description of the problem. Indicate if the
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Disclaimer Notes 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. makes no representations or warranties with respect to this manual or with respect to the products described herein. Polar Electro Inc. shall not be liable for any damages, direct or incidental, consequential or special, arising out of, or related to, the use of this mate
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Notes 34 Tempo manual USA 179120.A 34 1.10.1998, 11:24
