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POLAR M52 ™ /POLAR M51 ™ / POLAR M22 ™ /POLAR M21 ™ HEAR T RA TE MONITOR USER’S MANUAL USA.
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How the Polar Heart Rate Monitor works .................... 6 Parts ........................................................................................ 6 Getting going ........................................................................ 7 Buttons and their functions .
4 Stop the heart rate measurement ............................... 34 Recalling training information ..................................... 35 Date ...................................................................................... 35 Exercise time .
5 VISUAL CUES TO READ THIS GUIDE Indicates important issues. Please, pay attention! Indicates a useful tip. It is good to know these things. Indicates a tip to do things faster . See also. T ext with colored background indicates features only available in models M51 and M52.
6 HOW THE POLAR HEAR T RA TE MONITOR WORKS POLAR HEART RA TE MONITOR P ARTS Y our Polar Heart Rate Monitor consists of three parts: 1. Polar transmitter • Grooved electrode areas 2.
7 GETTING GOING 1. Attach the transmitter to the elastic strap. 2. Adjust the strap length to fit snugly and comfortably . Secure the strap around your chest, below the chest muscles. Lock the buckle. 3. Lift the transmitter off your chest and wet the grooved electrode ar eas on the back of it .
8 BUTTONS AND THEIR FUNCTIONS ST ART/STOP/OK • Start heart rate measurement • Start the stopwatch • Stop the stopwatch • Activate the displayed mode • Lock your selection SCROLL UP • Move .
9 MODES AND THEIR FUNCTIONS Y our Polar Hear t Rate Monitor has four main modes: 1. TIME OF DA Y Y ou can use the Polar Heart Rate Monitor as an ordinary watch with date, weekday indicator and alarm function. Press and hold ST ART/STOP/OK to return to the T ime of day display , wherever you are in the Options setting or File recalling cycle.
10 3. FILE Polar Heart Rate Monitor saves information on your latest exercise session. In the File mode you can see the following information: • date of the exercise • total exercising time • ex.
11 SETTINGS In the Options mode you can set • your personal user information which is a prerequisite for using OwnZone and OwnCal functions • measurement options which are used during Exercise mode • watch functions • In models M51 and M52: Polar Fitness T est function ON or OFF .
12 SETTING USER 1 or 2 If you are in the T ime of day display start from User information . In models M51 and M52 you can set two users’ preferences. This function is practical e.g. for another family member . Make the settings ready for both users: when you start exercising, just select your personal user id 1 or 2.
13 Continue the user settings or return to the T ime of day display by pressing and holding ST ART/STOP/OK. SETTING HEIGHT In models M51 and M52 you need to set your height. If you are in the T ime of day display start from User information . Press ST ART/STOP/OK until FT / INCH or CM appears and the digits of feet/centimeters are flashing.
14 1. Press SCROLL UP or SCROLL DOWN to select the right sex. 2. Press ST ART/STOP/OK to lock your selection. Y ou have now set your sex. SETTING ACTIVITY LEVEL In models M51 and M52 you need to set a suitable activity level for Polar Fitness T est. OwnIndex If you are in the T ime of day display start from User information .
15 Begin with the display showing the time of day . 1. Press SCROLL UP or SCROLL DOWN until OPTIONS is displayed. 2. Press ST ART/STOP/OK to enter the setting loop. USER SET is displayed. 3. Press SCROLL UP once. OWNZONE ON or OFF is displayed. 4. Press ST ART/STOP/OK to enter the setting loop.
16 Choose from the following alternatives to continue: 1. If you selected OwnZone OFF continue directly from Setting heart rate limits manually . or 2. If you selected OwnZone ON continue from T urning the OwnCal calorie counter ON/OFF by pressing SCROLL UP once.
17 The digits run faster if you press and hold the SCROLL UP or SCROLL DOWN button. Release the button at the desired value. 7. Press ST ART/STOP/OK to lock your selection. The lower limit reading starts to flash. 8. Press SCROLL UP or SCROLL DOWN to adjust the correct value.
18 Choose from the following two alternatives to continue: 1. T o continue settings, press SCROLL UP . 2. T o return to the Time of day display , press SCROLL UP or SCROLL DOWN until you come to the Time of day display or simply press and hold ST ART/STOP/OK.
19 TURNING POLAR FITNESS TEST ON/OFF In models M51 and M52 you have the Polar Fitness T est function. Begin with the display showing the time of day . 1. Press SCROLL UP or SCROLL DOWN until OPTIONS is displayed. 2. Press ST ART/STOP/OK to enter the setting loop.
20 SETTING THE W A TCH SETTING THE 12/24 H TIME MODE 1. In the Time of day display press SCROLL UP or SCROLL DOWN until OPTIONS is displayed. 2. Press ST ART/STOP/OK to enter the Options mode. USER SET is displayed. 3. Press SCROLL UP or SCROLL DOWN until WA TCH SET is displayed.
21 4. Press ST ART/STOP/OK to star t the watch settings. ALARM is displayed. ON or OFF is flashing. 5. Press SCROLL UP or SCROLL DOWN to set the alarm ON or OFF . When the alarm is turned on appears on the display . 6. Press ST ART/STOP/OK to lock your selection.
22 TIME and the time of day are displayed. 12h or 24h is flashing. 6. Press SCROLL UP or SCROLL DOWN to select 12h or 24h mode. 7. Press ST ART/STOP/OK to lock your selection. If you chose 12h time mode, TIME AM or TIME PM is displayed. 8. Press SCROLL UP or SCROLL DOWN to select AM or PM.
23 MONTH or DA Y is displayed. The first digits start to flash. The date is displayed differently depending on which time mode (12h or 24h) has been chosen. 12h time mode: 24h time mode: MONTH – DA Y – YEAR DA Y – MONTH – YEAR 6. Press SCROLL UP or SCROLL DOWN to adjust the desired value for the month/day .
24 1. Wear the transmitter and the wrist receiver as described in the chapter Getting going . 2. Begin with display showing time of day . 3. Press ST ART/STOP/OK. MEASURE appears in the display . The wrist receiver starts searching for heart rate transmission for max.
25 5. Y ou can now start warmup with your Polar Heart Rate Monitor . Quick start : In the Time of day display , press and hold ST ART/STOP/OK for a couple of seconds.
26 Polar Heart Rate Monitor is able to determine the individual training heart rate zone for you. This exercise zone is called your OwnZone (OZ). For most adults, OwnZone corresponds to 65-85 % of the maximum heart rate. OwnZone is suitable for cardiovascular training either for health-related or fitness improvement purposes.
27 3. Check that you have set the OwnZone function on. 4. Start the heart rate measurement as described earlier . 5. Start the stopwatch. OZ appears in the display . Stopwatch starts running. 6. There are five stages in finding your OwnZone. OwnZone appears typically on the 3 rd or 4 th stage (in 5-6 minutes).
28 Heart rate limits for your previously determined OwnZone appear on the display . 2. Stop the stopwatch by pressing ST ART/STOP/OK. QUIT? appears in the display . 3. T o reset the stopwatch press and hold SCROLL DOWN for 2 seconds. 4. T o restart the stopwatch press STAR T/STOP/OK.
29 In models M51 and M52 you will also see which OwnZone level you have selected to use: BASIC (OwnZone Basic for allround exercising) HIGH (OwnZone High for exercising at moderate intensity) LOW (Own.
30 MEASURE EXERCISE TIME IN ZONE OWNCAL FUNCTIONS DURING HEAR T RA TE MEASUREMENT SEE YOUR HEART RA TE Y ou can see your heart rate in beats per minute. A flashing heart symbol indicates an ongoing heart rate measurement. The heart symbol flashes at the pace of your heart.
31 In models M51 and M52 the sound signal will also alarm you at the end of the Fitness test. Press and hold for 2 seconds to turn the sound signal and the button sound on and off. Sound signal is on. A flashing heart rate reading also informs you of being outside your target zone.
32 T o reset the stopwatch to zero: 1. Stop the stopwatch. 2. Press and hold SCROLL DOWN for two seconds. CHECK EXERCISE INFORMA TION When the stopwatch is running press SCROLL UP or SCROLL DOWN to se.
33 CHECK YOUR HEAR T RA TE LIMITS While exercising you don’t have to press any button to check the heart rate limits you are using. Just bring the wrist receiver up to your chest near the transmitter’ s Polar logo. The current exercising zone values and backlight will be on for a few seconds.
34 1. Press ST ART/STOP/OK to stop the stopwatch. The stopwatch stops. QUIT? appears in the display . Heart rate measurement without exercising limits or calorie calculation continues. 2. Press SCROLL UP or SCROLL DOWN to leave the Measure mode. Heart rate measurement stops.
35 Y our latest training information is in the memory of the Polar Heart Rate Monitor until the next time you start the stopwatch. Then your previous training information will be replaced by the new one. Polar Heart Rate Monitor saves only one training file at a time.
36 T ARGET HEART RA TE LIMITS (LIMITS) Y ou will see the target heart rate limits of your exercise. A VERAGE HEART RA TE (A VERAGE Hr) Y ou will see the average heart rate of your exercise session.
37 T o reset the total calorie expenditure count to zero: 1. Start with the display showing T ot. KCAL. 2. Press ST ART/STOP/OK to enter the T ot. KCAL mode. The amount of total calories starts flashing. 3. Press and hold SCROLL DOWN for a couple of seconds.
38 OwnIndex is a score which is comparable to VO 2max , a commonly used descriptor of aerobic fitness. OwnIndex is a result of the Polar Fitness T est™, which is an easy , safe and quick way to estimate maximal aerobic power . The OwnIndex is based on heart rate, heart rate variability at rest, body structure and self-assessed physical activity .
39 FITNESS TEST SETTINGS T o be able to carry out the Polar Fitness T est TM you need to do the following settings: • Select your long-term physical activity level. • Set the Fitness test mode on. SET THE ACTIVITY LEVEL Begin with the display showing the time of day .
40 High Exercise is an inseparable part of your life. Y ou exercise regularly at least 3 times a week with heavy paced intensity . Exercise causes clear breathlessness and sweating. For example, you run regularly more than 5 miles a week or spend more than 1,5 - 2 hours in comparable physical activity .
41 • Avoid eating a heavy meal or smoking 2-3 hours prior to testing. • Avoid heavy physical ef fort, alcoholic beverages or pharmacological stimulants on the test day and the day before. PREP ARE THE WRIST RECEIVER 1. In the T ime of day display press SCROLL UP or SCROLL DOWN until you come to the Fitness test mode.
42 Y ou can stop the test anytime during the test by pressing ST ART/STOP/OK. The latest OwnIndex will not be replaced. FAILED TEST is displayed for a moment. Y our latest OwnIndex and the test date are displayed. If the wrist receiver does not succeed to receive your heart rate at the beginning or during the test, the test will fail.
43 MEN WOMEN FITNESS CLASSES Age (years) 1 (very poor) 2 (poor) 3 (fair) 4 (average) 5 (good) 6 (very good) 7 (excellent) 20-24 < 32 32-37 38-43 44-50 51-56 57-62 >62 25-29 < 31 31-35 36-42 4.
44 CARE AND MAINTENANCE Y our Polar Heart Rate Monitor is a high-tech instrument of superior design and workmanship and should be treated with care. The suggestions below will help you fulfill the warranty obligations and enjoy this product for many years to come.
45 BA TTERIES POLAR TRANSMITTER The estimated average battery life of the Polar T ransmitter is 2500 hours of use. Contact your distributor/ dealer for a transmitter replacement. Customer Care Charter for detailed instructions. Polar recycles used transmitters.
46 USING A POLAR HEART RA TE MONITOR IN A W A TER ENVIRONMENT Y our Polar Heart Rate Monitor is water resistant to 100 feet/ 30 meters. T o maintain the water resistance, do not operate the buttons of the wrist receiver under water .
47 motor driven exercise equipment, cellular phones or when you walk through electric security gates. CROSST ALK The non-coded Polar wrist receiver in mode of operation picks up transmitter signals within 3 feet/1 meter . Therefore, make sure no other transmitter is within that range.
48 Before beginning a r egular exercise program consult your doctor • if you are over 40 years of age and have not been following a regular exercise program during the past 5 years • if you smoke .
49 WHA T SHOULD I DO IF ... ... OWNZONE DETERMINA TION ONL Y SELDOM GIVES ME HEART RA TE LIMITS WHICH ARE BASED ON HEART RA TE V ARIABILITY (OZ.V)? 1. Check that the elastic strap is snug enough. 2. Make sure that the electrodes of the transmitter are moistened against your skin.
50 8. For a small percentage of people the heart rate variability will not totally disappear with increasing workload. In this case the age-predicted limits are the best estimation for the exercising zone. ...THE OWNZONE LIMITS BASED ON HEART RA TE V ARIABILITY (OZ.
51 new exercise periods into its memory , even thought the user information is changed. Cumulative exercise information can not be returned after resetting. In models M51 and M52 you can set two users’ preferences in the memory . Select the correct user in the beginning of an exercise.
52 ... THERE ARE NO REACTIONS TO ANY BUTTONS? Reset the Polar Heart Rate Monitor . Resetting clears watch settings which will return to the default settings. User information and measurement options settings will be saved. 1. Press the RESET button with a pen tip.
53 Indicates an ongoing heart rate measurement.The heart flashes to the beat of your heart. In the Time of day mode indicates that the alarm is on. In the measure mode indicates that the sound signal will alarm if you are exercising outside your T arget Zone.
54 rate. The percentages are converted into heart rate beats per minute. MEASURE : Heart rate measurement mode, stopwatch is off. OPTIONS : Setting mode for user information, heart rate measurement options and watch functions. OWNCAL : Calorie expenditure during exercise.
55 Polar Heart Rate Monitor is designed to indicate the level of physiological strain and intensity in sports and exercise. No other use is intended or implied.
56 OwnZone OFF Upper Limit (manual) 160 Lower Limit (manual) 80 OwnCal OFF In models M52 and M51: Polar Fitness T est OFF Activity Low User id 1 Height 00 (ft/inch) LIMIT V ALUES Chronometer 23 h 59 min 59 s Heart rate limits 30 – 240 bpm Kcal 99999 kcal T ot.
57 • Polar Electro Inc. warrants to the original consumer/ purchaser of this heart rate monitor that the product will be free from defects in material or workmanship for one year from the date of purchase. Please keep the receipt which is your pr oof of purchase! • Polar transmitter is covered by a two year maintenance free warranty .
58 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.
59 INDEX Bullets in the display during exercise ................................................ 33 Button sound ON/OFF ........................................................................ 30-31 Buttons and their functions ........................
60 Graphic design CIS, Kajaani, Finland. Polar Electro Inc. 370 Crossways Park Drive Woodbury NY 11797-2050 U.S.A Polar Service Center: 1-800-227-1314 Polar Electro Canada c/o Sport Dinaco Inc. 4330 Joseph-Dubreuil Lachine, Quebec CANADA, H8T 3C4 1-888-918-5043 www .
Een belangrijk punt na aankoop van elk apparaat Polar M21 (of zelfs voordat je het koopt) is om de handleiding te lezen. Dit moeten wij doen vanwege een paar simpele redenen:
Als u nog geen Polar M21 heb gekocht dan nu is een goed moment om kennis te maken met de basisgegevens van het product. Eerst kijk dan naar de eerste pagina\'s van de handleiding, die je hierboven vindt. Je moet daar de belangrijkste technische gegevens Polar M21 vinden. Op dit manier kan je controleren of het apparaat aan jouw behoeften voldoet. Op de volgende pagina's van de handleiding Polar M21 leer je over alle kenmerken van het product en krijg je informatie over de werking. De informatie die je over Polar M21 krijgt, zal je zeker helpen om een besluit over de aankoop te nemen.
In een situatie waarin je al een beziter van Polar M21 bent, maar toch heb je de instructies niet gelezen, moet je het doen voor de hierboven beschreven redenen. Je zult dan weten of je goed de alle beschikbare functies heb gebruikt, en of je fouten heb gemaakt die het leven van de Polar M21 kunnen verkorten.
Maar de belangrijkste taak van de handleiding is om de gebruiker bij het oplossen van problemen te helpen met Polar M21 . Bijna altijd, zal je daar het vinden Troubleshooting met de meest voorkomende storingen en defecten #MANUAl# samen met de instructies over hun opplosinge. Zelfs als je zelf niet kan om het probleem op te lossen, zal de instructie je de weg wijzen naar verdere andere procedure, bijv. door contact met de klantenservice of het dichtstbijzijnde servicecentrum.
