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Contents
How does Polar Fitwatch work ................................................ 5
Polar Fitwatch parts .................................................. 5
Getting going ........................................................... 6
How to start heart rate measurement ..................................... 7
Functions during heart rate measurement .............................. 8
See your heart rate ................................................... 8
Illuminate the display ...............
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Congratulations on purchasing the Polar Fitwatch How does Heart Rate Monitor. We are proud to assist you in achieving your personal fitness goals. Polar Fitwatch This guide will provide you with the basic Work information on how to exercise with your Polar Heart Rate Monitor and how to get the best benefit of its functions. Wirelessly and continuously yours, POLAR FITWATCH PARTS Your Polar Fitwatch consists of three parts: 1. Polar T31™ Transmitter VISUAL CUES TO READ THIS GUIDE • Gr
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GETTING GOING How to Start Heart Rate 1. Attach the Transmitter to the elastic strap. Measurement 2. Adjust the strap length to fit snugly and comfortably. 3. Secure the strap around your chest, below the chest muscles. Lock the buckle. Check that the 1. Wear the Transmitter and the Wrist Polar logo is in a central upright Receiver as described previously. position. 2. Begin with the display showing 4. Pull the Transmitter off your chest time of day. and wet the grooved electrode areas on the ba
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CHECK THE TIME OF DAY Functions During Whilst exercising you can check the time of day momentarily by Heart Rate bringing the Wrist Receiver near the Transmitter’s Polar logo. The time of day and backlight will be on Measurement for a few seconds. STOP HEART RATE MEASUREMENT SEE YOUR HEART RATE 1. Press and hold the left button to stop heart rate measurement. You can see your heart rate in beats per minute. Heart rate measurement stops. A flashing heart symbol indicates an Time of day appears in
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5. Press the right button to select the correct How to Set value for the Lower Limit. The value for the Lower Limit starts to increase Your in 5 beats increments. Target Zone 6. Press the left button to lock your selection. Polar Fitwatch enters the Time mode. 1. Begin with the display showing time of day. The Upper Limit cannot be set below the Lower Limit. 2. Press the left button to enter When the Lower Limit value reaches the Upper Limit the Target Zone setting mode. value, the Lower Limit w
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5. Press the left button to lock your selection. How The first digits representing the hours start flashing. to Set 6. Press the right button to select the desired hour. the Watch The digits run faster if you press and hold the right button. Release the button at the desired value. Polar Fitwatch has two watch functions: alarm clock and time 7. Press the left button to lock your selection. of day. In the setting mode you can first set the alarm clock The digit representing the tens of function a
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SETTING THE TIME OF DAY Exercising with Your 1. In the Time mode, press both buttons simultaneously. Polar Heart Rate You enter the alarm clock setting mode. Alarm symbol starts flashing. Monitor 2. Press the left button five times to skip the alarm clock setting. AM/PM for time of day is flashing. Regular exercise helps you to sustain and improve your health 3. Press the right button to select AM or PM for the time of day. and fitness, as well as feel better. Exercising has also other great ben
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GENERAL EXERCISE RECOMMENDATION If you aim for improved fitness or exercise for competitive reasons your exercise intensity is moderate or heavy paced, American College of Sports Medicine (ACSM 1990,1995) and it causes clear breathlessness and sweating. defines a recommended exercise dose for developing and maintaining cardiovascular fitness in healthy adults as follows: However, when planning your personal exercise dose, you can vary the workout intensity e.g. if there is a change in your Inten
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Heavy Intensity 85-100% Moderate Intensity 70-85% Light to Moderate Intensity 60-70% Light Intensity 50-60% Example 1 Measured HR max 190 185 180 175 170 165 160 1 Measured HRmax 190 185 180 175 170 165 160 155 150 Bpm Bpm 200 200 180 180 160 Upper Limit 160 140 140 Lower Limit 120 Upper Limit 120 Lower Limit 100 100 80 80 Age 20 25 30 35 40 45 50 55 60 Age 20 25 30 35 40 45 50 55 60 65 70 Example 2 How to find your personal Target Zone ? See the examples above: If you have had your maximum hear
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STRUCTURE OF AN EXERCISE SESSION Begin each workout slowly and give your body a chance to Quick guide for warm up for at least for 5 minutes so that your heart rate is below the selected Target Zone. Gradually increase the exercising intensity of your exercise until you are in your Target Zone. Remain in your Target Zone for the desired time. After that, gradually reduce the intensity of your exercise and let your Before beginning, you should ask yourself two key questions: heart rate fall below
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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. determine your personal goal very clearly. Your exercise goal may be one of these: Avoid walking or exertion whenever possible. q • Get used to regular
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Recommendation 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 and well-being 1 Heavy Your Polar Heart Rate Monitor is a high-tech instrument of superior design and workmanship and should be treated with Improve 60-90 min. 2-4 Moderate care. The suggestions below will help you fulfill the warranty fitness at a time 2 Heavy obligations and enjoy this product for many years to come. TAKING CARE OF
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BATTERIES POLAR TRANSMITTER The estimated average battery life of the Polar Transmitter is 2500 hours of use. Contact your distributor/dealer for a Precautions Transmitter replacement. See Service for detailed instructions. Polar recycles used Transmitters. USING A POLAR HEART RATE MONITOR IN A WATER ENVIRONMENT POLAR WRIST RECEIVER Polar Fitwatch receiver is water resistant to 20 meters. The estimated average battery life of the Polar Wrist Receiver To maintain the water resistance, do not ope
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POLAR HEART RATE MONITOR AND INTERFERENCE Frequently ELECTROMAGNETIC INTERFERENCE Asked Disturbances may occur near high voltage power lines, televisions, cars, bike computers, some exercise equipment or Questions cellular phones. CROSSTALK The non-coded Polar Wrist Receiver picks up transmitter WHAT SHOULD I DO IF... signals within 1 metre/ 3 feet. Therefore, when you are using your Polar Heart Rate Monitor make sure no other transmitter ...THERE IS NO HEART RATE READING? is within that range.
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...HEART RATE READING BECOMES ERRATIC OR EXTREMELY HIGH (OVER 200 BPM)? You may have come within range of strong electromagnetic Technical signals which cause erratic readings on the Receiver display. Check your surroundings and move further away from the Specifications source of disturbance. Precautions. ...THERE ARE NO REACTIONS TO ANY BUTTONS? Reset the Polar Heart Rate Monitor. Resetting clears all Polar Heart Rate Monitor is designed to indicate the level of memory values and setting
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Polar Books and Accessories Service Polar Service will help you get the most out of your Polar Heart POLAR BOOKS AND BOOKLETS Rate Monitor. Should your Polar Heart Rate Monitor need service, please follow the instructions: Roy Benson, MPE: ................. Precision Running Dr. Matthew Brick: .................. Precision Multisport CHECK LIST Edmund R. Burke, Ph.D.: ....... Precision Cycling Neil Craig ............................... Scientific Heart Rate Training Before you return your Polar H
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SENDING INSTRUCTIONS 1. Pack the product carefully to avoid further damage. Limited Polar 2. Include all the parts of the Polar Heart Rate Monitor. A full periodic check will be done on the whole product. Warranty 3. Include proof of purchase (a receipt or its photocopy) if the product is under warranty. 4. Include a detailed description of the problem. Use the return sheet of the Customer Care Charter. • Polar Electro Oy warrants to the original consumer/ 5. Include your name, return address an
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Disclaimer Notes This product is protected by one or several of the following patents: FI 88223, DE 4215549, FR 92.06120, GB 2257523, HK 113/1996, SG 9591671-4, US 5491474, FI 88972, FR 92.09150, GB 2258587, HK 306/1996, SG 9592117-7, US 5486818, FI 96380, US 5611346, FI 68734, DE 3439238, GB 2149514, HK 812/1989, US 4625733, FI 100924. Other patents pending. The material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due
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Notes 38 39 FITWATCH.manual GBR/E 38-39 5.1.2001, 10:55
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GBR Polar Fitwatch ™ Heart Rate Monitor User’s Manual Manufactured by: Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Finland Tel. +358-8-520 2100 Fax +358-8-520 2300 www.polar.fi 178261 GBR E 40 FITWATCH.manual GBR/E 40-41 5.1.2001, 10:55 Recyclable material. Graphic design CIS, Kajaani, Finland
