Polar Electro Pacer Bedienungsanleitung

User’s Manual

Polar Pacer

Heart Rate Monitor

GBR

heart rate monitors

Contents

How does Polar Pacer work .................................................... 5

Polar Pacer parts......................................................

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

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

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

See your heart rate and elapsed time ......................

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

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

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

Stop the stopwatch ..................................................

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

How to recall training information ......................................... 10

How to set your Target Zone ................................................. 11

How to set the watch ............................................................ 13

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

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

Exercising with your Polar Heart Rate Monitor ..................... 16

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

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

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

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

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

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

Quick guide for exercising .................................................... 22

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

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

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

Care and maintenance ......................................................... 26

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

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

Precautions ........................................................................... 28

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

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

Frequently asked questions .................................................. 30

Technical specifications ........................................................ 32

Polar books and accessories ............................................... 33

Service .................................................................................. 34

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

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

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

Limited Polar warranty .......................................................... 36

Disclaimer ............................................................................. 37

Notes ..................................................................................... 38

How does

Polar Pacer

Work

POLAR PACER PARTS

Your Polar Pacer consists of three parts:

1. Polar Transmitter

• Grooved electrode areas

2. Elastic strap

3. Polar Pacer

Wrist Receiver

Congratulations on purchasing the Polar Pacer

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 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

1 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.

Stopwatch starts running

in the lower line of the display. Your heart rate (in beats

per minute) appears in the display in approximately

5 seconds.

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

GETTING GOING

1. Attach the Polar 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.

Also a flashing heart rate reading informs you of being

outside your Target Zone.

CHECK THE TIME OF DAY

Whilst exercising you don’t have to press any button to check

the time of day momentarily. Just bring the Wrist Receiver near

the Transmitter’s Polar logo.

The time of day and backlight will be on

for a few seconds.

STOP THE STOPWATCH

The total elapsed time is running in the lower line of the display.

1. Press the left button shortly.

The stopwatch stops.

2. Press the left button shortly again.

The stopwatch continues running.

You may need this function if you have to stop your

exercise momentarily e.g. in traffic lights.

STOP HEART RATE MEASUREMENT

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

measurement.

Heart rate measurement stops.

Time spent in the Target Zone appears in the upper

line of the display.

Total exercising time appears in the lower line of the

display.

2. Press the left button briefly.

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 AND ELAPSED TIME

1. You can see your heart rate in beats per

minute. A flashing heart symbol indicates

an ongoing heart rate measurement.

The inner heart symbol flashes at

the pace of your heart.

2. The total exercising time runs

in the lower line of the display.

3. Bars will appear in the left side

of the display, one bar after every

ten minutes spent in the Target Zone.

4. You can hear a beep after every

30 minutes of exercise in the Target Zone.

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

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.

The upper bar, 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 numbers will 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.

The lower bar, indicating the Lower Limit, appears in

the lower left corner of the display.

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.

Your last training information appears

in the display.

How to Recall

Training

Information

Polar Pacer provides you the following information

of your last training session:

• Time spent in the Target Zone

• Total exercising time

1. When you stop heart rate measurement

you will have the training information

displayed.

2. To review the last training

information start in the Time mode.

Press the left button three times.

Time spent in the Target

Zone appears in the

upper line of the display.

Total exercising time appears

in the lower line of the display.

3. To return to the Time mode, press the left button once.

Your last training information is in the memory of Polar Pacer

until the next time you measure heart rate. When you start

heart rate measurement again, your previous training

information will be replaced by the new one.

Polar Pacer saves only one training file at a time.

How

to Set

the Watch

Polar Pacer has two watch functions: alarm clock and time of

day. In the setting functions you have first 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 mode

but not in the setting modes.

• The alarm clock function displays no seconds whereas

the time of day function includes the seconds.

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.

7. Press the left button to return to 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.

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 Pacer as an ordinary watch

without a Transmitter.

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 return to the Time mode, press both buttons

simultaneously. To set the time of day continue

from Setting time of day, step 3.

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

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

buttons.

Left Button:

LOCK YOUR

SELECTION

Right Button:

SELECT

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.

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.

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).

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.

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%

Inhaltsverzeichnis

Andere Polar Electro Herzfrequenzmonitor Handbücher

Polar Electro

Polar Electro F11 Bedienungsanleitung

Polar Electro

Polar Electro E40 Bedienungsanleitung

Polar Electro

Polar Electro F92ti Systemhandbuch

Polar Electro

Polar Electro Polar Protrainer XT Bedienungsanleitung

Polar Electro

Polar Electro RCX5 Bedienungsanleitung

Polar Electro

Polar Electro Heartwatch Bedienungsanleitung

Polar Electro

Polar Electro S810 Bedienungsanleitung

Polar Electro

Polar Electro S410 Bedienungsanleitung

Polar Electro

Polar Electro FT80 Bedienungsanleitung

Polar Electro

Polar Electro F5 Bedienungsanleitung

Polar Electro

Polar Electro Polar RS800CX Bedienungsanleitung

Polar Electro

Polar Electro S710i Bedienungsanleitung

Polar Electro

Polar Electro F6 Bedienungsanleitung

Polar Electro

Polar Electro a5 Bedienungsanleitung

Polar Electro

Polar Electro S725 Bedienungsanleitung

Polar Electro

Polar Electro F1 Bedienungsanleitung

Polar Electro

Polar Electro Equine RC3 GPS Bedienungsanleitung

Polar Electro

Polar Electro S710 Bedienungsanleitung

Polar Electro

Polar Electro S120 Bedienungsanleitung

Polar Electro

Polar Electro Equine FT1 Bedienungsanleitung

Polar Electro

Polar Electro Accurex NV Bedienerhandbuch

Polar Electro

Polar Electro FT7 Bedienungsanleitung

Polar Electro

Polar Electro S510 Bedienungsanleitung

Polar Electro

Polar Electro WearLink Transmitter Nike+ Bedienungsanleitung

Beliebte Herzfrequenzmonitor Handbücher anderer Marken

Sportline

Sportline SOLO 915 Bedienungsanleitung

Sportline

Sportline Solo 920 Bedienungsanleitung

Crane

Crane D02J56 Bedienungsanleitung

Mio

Mio ALPHA Bedienungsanleitung

O-Synce

O-Synce MIXfree Bedienungsanleitung

New Balance

New Balance NX 710 CardioTRNR Bedienungsanleitung

Sportline

Sportline 905 Bedienungsanleitung

Oregon Scientific

Oregon Scientific SE188 Bedienungsanleitung

Acumen

Acumen BASIX Bedienungsanleitung

Tanita

Tanita AM-160 Bedienungsanleitung

Mocacare

Mocacare MOCAheart Bedienungsanleitung

Datel

Datel Go-tcha Evolve for Pokémon Go Bedienungsanleitung

ItsImagical

ItsImagical PRO SPORT SMART BAND Bedienungsanleitung

NAV

NAV Master II Bedienungsanleitung

Oregon Scientific

Oregon Scientific SH201 Bedienungsanleitung

JUNSD

JUNSD JS-702 Bedienungsanleitung

Texas Instruments

Texas Instruments TI Designs Service-Handbuch

chinavasion

chinavasion CVSB-G444 Bedienungsanleitung