Polar Electro FIN-90440 Bedienungsanleitung

Contents

How does Polar Fitwatch work ................................................ 5

Polar Fitwatch parts ..................................................

Getting going ...........................................................

How to start heart rate measurement ..................................... 7

Functions during heart rate measurement .............................. 8

See your heart rate ...................................................

Illuminate the display ...............................................

Turn the Target Zone sound signal on/off .................

Check the time of day ..............................................

Stop heart rate measurement ...................................

How to set your Target Zone ................................................. 10

How to set the watch ............................................................ 12

Setting the alarm clock ...........................................

Setting the time of day ...........................................

Exercising with your Polar Heart Rate Monitor ..................... 15

General exercise recommendation ........................

Intensity of exercise ...............................................

Frequency of training .............................................

Mode of activity ......................................................

Structure of an exercise session ............................

References .............................................................

Quick guide for exercising .................................................... 21

Define the amount of your physical activity ...........

Determine your exercise goals ..............................

Examples of exercise recommendations ...............

Care and maintenance ......................................................... 25

Taking care .............................................................

Batteries .................................................................

Precautions ........................................................................... 27

In a water environment ...........................................

Interference ............................................................

Frequently asked questions .................................................. 29

Technical specifications ........................................................ 31

Polar books and accessories ............................................... 32

Service .................................................................................. 33

Check list ................................................................

Sending instructions ...............................................

Polar’s service procedure .......................................

Limited Polar warranty .......................................................... 35

Disclaimer ............................................................................. 36

FITWATCH.manual GBR/E 5.1.2001, 10:552-3

Congratulations on purchasing the Polar Fitwatch

Heart Rate Monitor. We are proud to assist you in

achieving your personal fitness goals.

This guide will provide you with the basic

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,

VISUAL CUES TO READ THIS GUIDE

Indicates a tip to do things faster.

Indicates important issues. Please, pay attention!

Indicates a useful tip. It is good to know these things.

See also

IMPORTANT TO REMEMBER!

• Adjust the strap length snug enough and wet the

transmitter electrodes to ensure flawless heart rate

measurement.

• Do not bend or stretch the transmitter.

• Do not operate the buttons of the wrist receiver under water.

• Wash and dry your transmitter regularly after use.

• Do not store your Polar Heart Rate Monitor wet.

Store it in a dry and cool place.

• Keep the Polar Heart Rate Monitor out of

extreme cold and heat.

How does

Polar Fitwatch

Work

POLAR FITWATCH PARTS

Your Polar Fitwatch consists of three parts:

1. Polar T31™ Transmitter

• Grooved electrode areas

2. Elastic strap

3. Polar Fitwatch

Wrist Receiver

FITWATCH.manual GBR/E 5.1.2001, 10:554-5

How to Start

Heart Rate

Measurement

1. Wear the Transmitter and the Wrist

Receiver as described previously.

2. Begin with the display showing

time of day.

3. To start, choose from the

following alternatives:

One touch start:

In the Time

mode press and hold the right

button of the Receiver for

a few second.

Quick start:

In the Time mode,

bring the Polar logo of the Receiver

to the Transmitter’s Polar logo

and

wait for a beep signal.

Heart rate measurement

commences and heart

symbol starts flashing.

Your heart rate (in beats

per minute) appears in

the display in approximately 5 seconds.

4. You can now start exercising with your Polar Fitwatch.

GETTING GOING

1. Attach the Transmitter to the

elastic strap.

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

Polar logo is in a central upright

position.

4. Pull the Transmitter off your chest

and wet the grooved electrode

areas on the back of it.

5. Check that the wet electrode

areas are firmly against your skin.

6. Wear the Wrist Receiver as you

would wear an ordinary watch.

Alternatively, if you go biking,

you may attach the Wrist Receiver

to a Polar Bike Mount.

Polar Products. Keep the Wrist Receiver within the

transmission range (1 metre / 3 feet ).

It is recommended that you wear the Transmitter

against your bare skin to ensure flawless operation.

However, if you wish to wear the Transmitter over a

shirt, moisten the shirt well under the electrodes.

It is important that the electrodes are wet during exercise.

After exercising to preserve the electrodes and battery life:

1. Wash the Transmitter carefully with a mild soap

water solution.

2. Rinse it with pure water.

3. Dry the Transmitter carefully.

FITWATCH.manual GBR/E 5.1.2001, 10:556-7

CHECK THE TIME OF DAY

Whilst exercising you can check the time of day momentarily by

bringing the Wrist Receiver near the Transmitter’s Polar logo.

The time of day and backlight will be on

for a few seconds.

STOP HEART RATE MEASUREMENT

1. Press and hold the left button to stop heart rate measurement.

Heart rate measurement stops.

Time of day appears in the display.

In case you forget to stop the heart rate measurement when

ending your exercise session and taking off the Transmitter,

the Wrist Receiver turns itself into Time mode if no heart rate

signal is received for 5 minutes.

Functions During

Heart Rate

Measurement

SEE YOUR HEART RATE

You can see your heart rate in beats per minute.

A flashing heart symbol indicates an

ongoing heart rate measurement and

it flashes at the pace of your heart.

ILLUMINATE THE DISPLAY

Press the right button briefly.

Backlight is activated

for a few seconds.

TURN THE TARGET

ZONE SOUND

SIGNAL ON/OFF

When the Target Zone sound symbol appears in the display, you

will hear an alarm sound with each heart beat if you go above the

Upper Limit or below the Lower Limit of your Target Zone.

Press and hold the right button to turn the Target Zone sound

signal on or off.

sound signal is on

Also a flashing heart rate reading informs you of being

outside your Target Zone.

FITWATCH.manual GBR/E 5.1.2001, 10:558-9

5. Press the right button to select the correct

value for the Lower Limit.

The value for the Lower Limit starts to increase

in 5 beats increments.

6. Press the left button to lock your selection.

Polar Fitwatch enters the Time mode.

The Upper Limit cannot be set below the Lower Limit.

When the Lower Limit value reaches the Upper Limit

value, the Lower Limit will be reset to 15, the lowest

possible setting.

It may be necessary to reduce the Lower Limit value

first and then return to set the Upper Limit.

To return to the Time mode at any point in the setting

procedure, press both buttons simultaneously.

How to Set

Your

Target Zone

1. Begin with the display showing time of day.

2. Press the left button to enter

the Target Zone setting mode.

The Upper Limit reading appears

flashing in the display.

An arrow ( ), indicating

the Upper Limit, appears

in the upper left corner

of the display.

3. Press the right button to

set the Upper Limit value

of your personal Target Zone.

The value for the Upper

Limit starts to increase

in 5 beat increments.

The digits run faster if you press and hold the right

button. Release the button at the desired value.

4. Press the left button to lock your selection.

The Lower Limit reading appears

flashing in the display.

An arrow ( ), indicating the

Lower Limit, appears in

the lower left corner

of the display.

FITWATCH.manual GBR/E 5.1.2001, 10:5510-11

Left Button:

LOCK YOUR

SELECTION

Right Button:

SELECT

How

to Set

the Watch

Polar Fitwatch has two watch functions: alarm clock and time

of day. In the setting mode you can first set the alarm clock

function and thereafter the time of day function.

Start the watch settings by pressing both buttons

simultaneously in the Time mode. In case you do not want to

set the alarm clock, you can skip to the time of day settings by

pressing the left button five times.

To return to the Time mode at any point in the watch setting

procedure, and to interrupt the watch settings, press both

buttons simultaneously.

You can distinguish the mode you are in from the display:

• The heart symbol will be displayed in the time of day

mode but not in the setting modes.

SETTING THE ALARM CLOCK

1. With display showing time of day, press both

buttons simultaneously.

Alarm signal symbol starts flashing.

2. Press the right button to set the alarm clock on/off.

3. Press the left button to lock your selection.

AM/PM starts flashing.

4. Press the right button to select AM or PM for the alarm

clock time. AM - before 12 o’clock, PM - after 12 o’clock.

5. Press the left button to lock your selection.

The first digits representing the hours start flashing.

6. Press the right button to select the desired hour.

The digits run faster if you press and hold the right

button. Release the button at the desired value.

7. Press the left button to lock your selection.

The digit representing the tens of

minutes starts flashing.

8. Press the right button to select

the desired tens of minutes.

9. Press the left button to lock your selection.

The digit representing the minutes starts flashing.

10. Press the right button to select the desired minutes.

11. Press the left button to lock your selection.

You enter the time of day setting mode.

AM/PM starts flashing.

12. To set the time of day continue with Setting time of day,

step 3. To return to the Time mode, press both

buttons simultaneously.

You can turn the alarm off by pressing any of the two

buttons. When the alarm comes on it will sound for one

minute unless you turn it off before that.

FITWATCH.manual GBR/E 5.1.2001, 10:5512-13

SETTING THE TIME OF DAY

1. In the Time mode, press both buttons simultaneously.

You enter the alarm clock setting mode.

Alarm symbol starts flashing.

2. Press the left button five times to skip the alarm clock setting.

AM/PM for time of day is flashing.

3. Press the right button to select AM or PM for the time of day.

4. Press the left button to lock your selection.

The first digits representing the hours start flashing.

5. Press the right button to select the desired hour.

The digits run faster if you press and hold the right

button. Release the button at the desired value.

6. Press the left button to lock your selection.

The digit representing the tens of minutes starts

flashing.

7. Press the right button to select the desired tens of minutes.

8. Press the left button to lock your selection.

The digit representing the minutes starts flashing.

9. Press the right button to select the desired minutes.

10. To lock your selection and to restart the seconds press

the left button. You will then return to the Time mode.

Alternatively, to return to the Time mode without restarting

the seconds press both buttons simultaneously.

You may also use Polar Fitwatch as an ordinary

watch without a Transmitter.

Exercising with Your

Polar Heart Rate

Monitor

Regular exercise helps you to sustain and improve your health

and fitness, as well as feel better. Exercising has also other

great benefits, you can reduce stress, learn to know your body’s

reactions and optimise your training time. Whether you are about

to start a regular exercise program or you already do sports

training, a Polar Heart Rate Monitor will help you to achieve your

personal fitness goals in less time, with greater safety.

The effect of your exercise program depends on four factors:

• Intensity of exercise

• Duration of exercise

• Frequency of exercise

• Mode of activity

Exercise may include some risk, especially for those who have

been sedentary. To minimise possible risks consider the

following advice.

Before beginning a regular exercise program consult your

doctor

• if you are over 35 years of age

• if you have not been following a regular

exercise program during the past 5 years

• if you smoke

• if you have high blood pressure

• if you have high blood cholesterol

• if you have any signs or symptoms of any disease

• if you are recovering from a serious illness

or a medical treatment e.g. surgery

• if you use a pacemaker or another implanted

electronic device.

FITWATCH.manual GBR/E 5.1.2001, 10:5514-15

If you aim for improved fitness or exercise for competitive

reasons your exercise intensity is moderate or heavy paced,

and it causes clear breathlessness and sweating.

However, when planning your personal exercise dose, you

can vary the workout intensity e.g. if there is a change in your

physical condition or feelings.

Target zones are calculated using the person’s maximum

heart rate as a reference. The most reliable way to determine

your individual Target Zone is to have your maximum heart

rate measured at an exercise stress test. For more information

on an exercise stress test, consult your physiologist or doctor.

However, according to ACSM most people can estimate their

maximum heart rate by the formula:

220 - Age = Maximum Heart Rate

For example a 35-year old person’s Maximum

Heart Rate would be: 220 - 35 = 185 beats per minute

The following Target Range Chart helps you find the right Target

Zone for your needs. The percentages for the Target Zones are

counted from the maximum heart rate (measured or predicted).

GENERAL EXERCISE RECOMMENDATION

American College of Sports Medicine (ACSM 1990,1995)

defines a recommended exercise dose for developing and

maintaining cardiovascular fitness in healthy adults as follows:

Intensity of training: 60-90% of the maximum heart rate

Duration of training: 20-60 minutes of continuous

aerobic activity

Frequency of training: 3-5 days a week

Mode of activity: Any mode which uses large

muscle groups

INTENSITY OF EXERCISE

Heart rate is proved to be an excellent indicator of exercise

intensity. Heart rate tells you the exertion level of your body

during physical or mental loading. With the Polar Heart Rate

Monitor you are able to follow the intensity of your exercise

easily, keep yourself in the right heart rate Target Zone and

stay motivated as you see the improvement. Changes in the

heart’s beating rate can be followed with a Polar Heart Rate

Monitor wirelessly, continuously and ECG accurately.

Define your exercise intensity according to your target. When

you exercise within the defined Target Zone, you ensure the

right intensity of your workout.

Any physical activity that increases heart rate above the

resting heart rate may provide health benefits, but only greater

increments above resting heart rate are associated with both

health and fitness benefits. This is why you should define your

personal Target Zone.

If you are a beginner, sedentary or overweight, a recommended

target is to exercise at light or light to moderate intensity.

At this target, the exercise is easy-paced and causes only

slight breathlessness and sweating.

FITWATCH.manual GBR/E 5.1.2001, 10:5516-17

Example 2

Example 1

Bpm

25 30 35 40 45 50 55 6020

Age

Measured HR

max

200

180

160

140

120

100

190 185 180 175 170 165 160 1

Upper Limit

Lower Limit

Upper Limit

Lower Limit

Bpm

25 30 35 40 45 50 55 60 6520 70

Age

Measured HR

max

200

180

160

140

120

100

190 185 180 175 170 165 160 155 150

Heavy Intensity 85-100%

Moderate Intensity 70-85%

Light to Moderate Intensity 60-70%

Light Intensity 50-60%

See the examples above:

1. A person, whose maximum heart rate has been measured

at an exercise stress test. His HRmax is 170 bpm and his

goal is to exercise for health at Light to Moderate Intensity.

The Target Zone limits are 102-119 bpm.

2. A person, who does not know his HRmax. He is 35 years old

and his goal is to improve fitness at Moderate Intensity.

The Target Zone limits are 130 - 157 bpm.

FREQUENCY OF TRAINING

It is recommended that you exercise 3-5 times a week.

You can improve your performance by increasing the

frequency of training. Remember to let your body recover

properly between the training sessions.

MODE OF ACTIVITY

Select activities that you enjoy and vary your exercise modes.

To build a solid base for your aerobic conditioning, choose

continuous activities such as jogging, running, walking,

swimming, bicycling, rowing and cross-country skiing.

To improve your muscular endurance and strength as well as

flexibility choose intermittent activities such as tennis, badminton,

football, ice hockey, resistance training and gymnastics.

How to find your personal Target Zone ?

If you have had your maximum heart rate measured

at an exercise stress test, use the upper axis for

measured HR

max

. This gives you the precise values for

your Target Zone. In case you do not know your exact

maximum heart rate, use the lower axis for age.

1. Locate one of the four intensity targets, which would be

most suitable for you. Each target is shaded differently.

2. Locate your age on the down axis or your measured

maximum heart rate on the upper axis.

3. Read up from your age / read down from your measured

maximum heart rate to the target you chose.

4. Draw a straight line from the upper edge of the target to the

left and you will find the Upper Limit of your Target Zone.

5. Then draw another straight line from the lower edge of the

target to the left and you will find the Lower Limit for your

Target Zone.

6. You have now found your Target Zone. As you exercise,

make sure that your heart rate stays within your personal

Target Zone (between the Lower and the Upper Limit) to

get the maximum benefit from your workout.

FITWATCH.manual GBR/E 5.1.2001, 10:5518-19

Quick guide for

exercising

Before beginning, you should ask yourself two key questions:

• What is the amount of my physical activity at the moment?

• What are my goals?

The following steps help you answer the two questions, get

the most out of your Polar Heart Rate Monitor, and achieve

your personal exercise goals.

1. DEFINE THE AMOUNT OF YOUR

PHYSICAL ACTIVITY

You may have a clear understanding of your present physical

condition. In this case you can move to the next step to

specify your goals. You can also define the amount of your

physical activity by answering the questionnaire which is

modified from the “Code for Physical Activity” developed by

NASA/Johnson Space Center (Jackson et al. 1990).

The questionnaire is an easy and quick way to define whether

you are a beginner, a moderate exerciser, an active exerciser

or a serious exerciser. It is recommended to review the

questionnaire every 1-2 months and revise if the amount

of your physical activity has changed.

STRUCTURE OF AN EXERCISE SESSION

Begin each workout slowly and give your body a chance to

warm up for at least for 5 minutes so that your heart rate is

below the selected Target Zone. Gradually increase the

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

heart rate fall below the Target Zone with a 5 minute cool-

down period.

For an example of an exercise session for a 35-year-old

person with ‘Improved Fitness’ as a target, please see the

following chart.

REFERENCES

American College of Sports Medicine. Position Stand. The Recommended

Quantity and Quality of Exercise for Developing and Maintaining

Cardiorespiratory and Muscular Fitness in Healthy Adults. Med Sci

Sports Exerc 22: 265-274, 1990.

American College of Sports Medicine. ACSM’s Guidelines for Exercise

Testing and Prescription. Williams & Wilkins, 1995.

Jackson, A.S., Blair, S.N., Mahar, M.T., Wier, L.T., Ross, R.M. and Stuteville,

J.E. Prediction of functional aerobic capacity without exercise testing.

Med Sci Sports Exerc 22: 863-870, 1990.

TARGET

ZONE

Target Zone cool

down

Resting

Warm

5-10 min 5-10 min

Heart Rate/Beats Per Minute

150

130

30-60 min

Resting

Minutes of exercise

FITWATCH.manual GBR/E 5.1.2001, 10:5520-21

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