Polar Electro F11 Bedienungsanleitung

Polar F11™

User Manual

Contents

1. GETTING STARTED ............................ 3

Get to Know Your Polar F11 .................. 3

Enter Basic Settings .......................... 4

2. BEFORE EXERCISE............................. 5

Wear the Transmitter ......................... 5

Test Your Fitness Level ....................... 6

Get Your Workout Program .................. 10

3. DURING EXERCISE............................15

Record Your Exercise........................15

Buttons During Exercise ..................... 16

Views During Exercise ....................... 17

Stop Recording and View Summary .........19

4. AFTER EXERCISE .............................20

Diary..........................................20

Follow-Up.....................................22

Files ..........................................23

Data Transfer.................................27

5. SETTINGS.....................................28

Exercise Settings.............................28

OwnZone......................................30

Other Settings................................32

6. CUSTOMER SERVICE INFORMATION ......... 35

Caring for Your Heart Rate Monitor ......... 35

Precautions ..................................38

Troubleshooting..............................42

Technical Specification ..................... 43

Guarantee and Disclaimer ................... 44

ENGLISH

1. GETTING STARTED

Get to Know Your Polar F11

Wrist Unit displays and records your

heart rate and other exercise data

during exercise. Buttons:

UP/DOWN: Move thru menu and

selection lists, and adjust values.

OK: Enter menu and confirm selections.

LIGHT: Illuminate display.

BACK: Exit menu and return to previous

level. Cancel selection and leave setting

unchanged.

Transmitter sends the heart rate signal

to the wrist unit. The transmitter

consists of a connector and strap.

ENGLISH

Getting Started 3

Enter Basic Settings

1. To activate your Polar F11, press OK twice.

Once activated, it cannot be switched off!

2. WELCOME TO POLAR FITNESS WORLD is displayed.

Press OK.

3. Language: Select ENGLISH, DEUTSCH, ESPAÑOL,

FRANÇAIS or ITALIANO with UP/DOWN. Press

OK.

4. START WITH BASIC SETTINGS is displayed. Press

OK.

5. Time: Select either 12 H or 24 H.

6. Date: Enter date; dd = day, mm = month, yy =

year.

7. Units: metric (KG/CM) or imperial (LB/FT). By

selecting LB/FT, calories are displayed as Cal,

otherwise they are shown as kcal.

8. Weight: Enter your weight. To change units,

press and hold LIGHT.

9. Height: Enter your height. In LB/FT format, first

enter feet then inches.

10. Birthday: Enter your date of birth; dd = day,

mm = month, yy = year.

11. Sex: Select MALE or FEMALE.

12. SETTINGS OK? is displayed. YES: settings are

accepted and saved. The display returns to

Time mode. NO: Basic settings can still be

changed.

Press BACK to return to the data you want to

change.

After saving the basic settings, the F11 enters

Time mode.

ENGLISH

4Getting Started

2. BEFORE EXERCISE

Wear the Transmitter

Wear the transmitter to measure heart rate.

1. Wet the electrode areas of the strap under running water and

make sure that they are well moistened.

2. Attach the connector to the strap. Adjust the strap length to fit

snugly and comfortably.

3. Tie the strap around your chest, just below the chest muscles,

and attach the hook to the other end of the strap.

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.

Detach the connector from the strap when not in use.

ENGLISH

Before Exercise 5

Test Your Fitness Level

The Polar Fitness TestTM is an easy, safe, and

quick way to measure your aerobic

(cardiovascular) fitness at rest. The Polar Fitness

Test is developed for healthy adults.

Polar OwnIndex is a result of this test. It is

comparable to maximal oxygen uptake (VO2max),

which is commonly used to evaluate aerobic

fitness. Your OwnIndex reading is most meaningful

when comparing your individual values over time.

To make sure the test results are reliable, the

following basic requirements apply:

•The more relaxed you are and the more peaceful

the testing environment is the more accurate the

test result. (No television, telephone or other

people talking to you.)

•Repeat the test always in similar conditions and

on the same time of day.

•Avoid heavy physical effort, alcohol and

unprescribed pharmacological stimulants on the

test day and the day before. Avoid eating a heavy

meal and smoking 2-3 hours prior to the test.

You can stop the test at any time by pressing

BACK.

Read more about Fitness on Polar Article Library

at http://articles.polar.fi.

ENGLISH

6Before Exercise

Perform Polar Fitness Test

Before you start, make sure that your user settings

are correct!

1. Wearing the transmitter, lie down and relax for

1-3 minutes.

2. Select Test > TEST. The fitness test begins

instantly.

3. Approximately 5 minutes later, a beep indicates

the test has ended. OwnIndex is displayed with

a numerical value and a written fitness level

description.

4. Press OK and UPDATE USER SET? is displayed.

Select Yes to save the OwnIndex value to your

User Settings and Fitness Test Trend menu.

Select No only if you know your VO2max value,

and if it differs more than one fitness level

class from the OwnIndex result. Your OwnIndex

value is saved only to the Fitness Test Trend

menu.

Troubleshooting:

•Activity > You have not set your activity level in

User Settings. Read more information on page

33.

•USER SETTINGS MISSING > Press OK to complete

all your settings.

•Fitness Test Failed > Your most recent

OwnIndex value is not replaced.

•No heart rate shown > Test fails. Check that the

transmitter electrodes are moist enough and that

the strap is snug enough around your chest.

ENGLISH

Before Exercise 7

Fitness Test Results

Your OwnIndex is most meaningful

when comparing your individual values

and changes in them over time.

OwnIndex can also be interpreted based

on gender and age. Locate your

OwnIndex on the table, and find out

how your aerobic fitness compares to

others of the same gender and age.

This classification is based on a

literature review of 62 studies where

VO2max was measured directly in

healthy adult subjects in the USA,

Canada and 7 European countries.

Reference: Shvartz E, Reibold RC:

Aerobic fitness norms for males and

females aged 6 to 75 years: a review.

Aviat Space Environ Med; 61:3-11,

1990.

ENGLISH

8Before Exercise

Fitness Test Trend

Select Test > TREND

In the Trend menu, you can see how your

OwnIndex value has been developing. Up to 47

OwnIndex values and respective dates can be

included in the display.

To delete an OwnIndex value, press and hold

LIGHT. DELETE VALUE? is displayed. Select YES.

Generally, it takes an average of six weeks of

regular training to improve your aerobic fitness

noticeably. To best improve your aerobic fitness,

you need to exercise large muscle groups.

ENGLISH

Before Exercise 9

Get Your Workout Program

The Polar Keeps U Fit - Own Workout Program

guides towards your fitness goals.

1. Select Program > CREATE.

2. Your latest OwnIndex value is displayed. Adjust

the value if required.

3. Select your exercise Target:

MAXIMIZE your fitness level: You have been

exercising regularly for at least 10-12 weeks

and are able to train nearly every day. The

program recommends about 5 h/week in 4-6

sessions.

IMPROVE your fitness level: You are able to

exercise regularly. The program recommends

about 3 h/week, in 3-5 sessions.

MAINTAIN your fitness level: If you have not

exercised recently, this is a good place to start.

The program recommends about 1½ h/week in

2-3 sessions.

4. Select the number of times a week you want to

exercise (Exe.Count).

5. YOUR PERSONAL PROGRAM and your weekly

exercise targets are displayed in a few seconds.

Scroll UP and DOWN to examine your program

in different views.

Troubleshooting:

•OWNINDEX MISSING. DEFAULT USED > Perform

Polar Fitness Test.

•START WITH BASIC SETTINGS > Press OK and

complete your personal settings.

•OVERWRITE CURRENT? > Select YES to create a

new program and to replace the excising one.

ENGLISH

10 Before Exercise

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