179335 USA_GBR D 1.9.2003 08:24 Page 2
Carrying out the T
References:
• Shvartz E, Reibold RC: Aerobic fitness
norms for males and females aged 6
to 75 years: Aviat. Space Environ. Med.
61:3-11, 1990.
• Guide for The UKK Institute 2-km
Walking T
• Laukkanen R. Development and
evaluation of a 2-km walking test for
assessing maximal aerobic power of
adults in field conditions. Doctoral
thesis. Kuopio University Publications
D. Medical Sciences 23. Kuopio 1993.
V
Increase exercise for health
and fitness benefits.
A
Maintain current exercise
habits to ensure good
health. Exercise increase is
recommended for fitness
improvement.
Good - exellent:
Maintain current exercise
habits for good health and
fitness.
W
2max
, ml/kg/min)
MEN
WOMEN
1. On the T
until WALKTEST is displayed. Press OK.
The receiver guides you through the necessary
settings unless you have done them earlier
2. Press OK to start the 5 minute warm up. At the
end of the warm up you will hear an alarm
sound. In case you already warmed up, you can
skip the warm up by pressing OK.
3. When ST
start the test by pressing OK. The heart rate appears
on the display in few seconds.
4. W
surface (road or track) as fast as you can and
at an even pace . If your heart rate decreases under
the lower limit, WALK F
receiver begins beeping. Increase the walking speed.
5. Press OK at the end of the test.
6. Y
are displayed. Fitness category compares your
WalkIndex with respect to others in the same age
group (20 – 65 years). The latest WalkIndex is
automatically updated to the file after the test.
7. Press OK to return to the T
8. Stretch out after the test.
If you do not want to have the sound signal on
during the test, press and hold Signal/Light button.
disappears from the display
Y
by pressing OK.
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-65
Age
(years)
< 27
< 26
< 25
< 24
< 22
< 21
< 19
< 18
< 16
V
27-31
26-30
25-29
24-27
22-25
21-23
19-22
18-20
16-18
Poor
32-36
31-35
30-33
28-31
26-29
24-27
23-25
21-23
19-21
Fair
37-41
36-40
34-37
32-35
30-33
28-31
26-29
24-27
22-24
Average
42-46
41-44
38-42
36-40
34-37
32-35
30-32
28-30
25-27
Good
47-51
45-49
43-46
41-44
38-41
36-38
33-36
31-33
28-30
V
>51
>49
>46
>44
>41
>38
>36
>33
>30
Excellent
< 32
< 31
< 29
< 28
< 26
< 25
< 24
< 22
< 21
V
32-37
31-35
29-34
28-32
26-31
25-29
24-27
22-26
21-24
Poor
38-43
36-42
35-40
33-38
32-35
30-34
28-32
27-30
25-28
Fair
44-50
43-48
41-45
39-43
36-41
35-39
33-36
31-34
29-32
Average
51-56
49-53
46-51
44-48
42-46
40-43
37-41
35-39
33-36
Good
57-62
54-59
52-56
49-54
47-51
44-48
42-46
40-43
37-40
V
>62
>59
>56
>54
>51
>48
>46
>43
>40
Excellent
Age
(years)
20-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-65
Settings
7.
Self W
TM
9.
If you answered ‘ no’ to all of the above questions,
you can perform the Self Walk T
If you answered one or more questions with ‘ yes’ ,
consult your doctor before carrying out the test.
Self Walk T
1.24 miles/2 km brisk walk on a hard, even surface.
The test especially measures cardiorespiratory fitness.
The result of the test WalkIndex
™
is based on age,
body mass index, walking time and your heart rate at
the end of the walk. It tells how fit you are compared
to others your age and gender
to VO
2max
(ml/kg/min).
The test has been designed for healthy persons between
the ages of 20 and 65. It does not give dependable
results for people outside this age range or for those
who are highly fit.
The Self Walk T
after a supervised test in order to get the most reliable
result. Anyone who participates in this test does so at
his or her own risk.
Check your suitability to be tested by
answering the following questions:
T
Y
lower and upper heart rate limits expressed as
percentages of your maximum heart rate (HR
max
).
When your heart beats at 50-60% of your
HR
max
, you are in the light intensity zone.
This includes easy exercises like daily activities
and light chores. The light intensity zone
delivers some health benefits.
Push on to 60-70% of your HR
max
and you
are in the light to moderate intensity zone.
This is good for improving health, fitness and
for weight loss. It also improves endurance.
At 70-85% of your HR
max
, you have moved
into the moderate to heavy intensity zone.
This is harder work, but effective for
strengthening aerobic fitness and endurance
especially for people exercising more
regularly
Y
or as percentages of your maximum heart rate. The
percentage limits can not be set if you have not set
your birthday
When you set your birthday
automatically calculates the limits, which are 65-
85% of your estimated maximum heart rate (220 –
age). For an accurate measure of your maximum and
exercise heart rates, visit your doctor for an exercise
stress test.
8.
Resetting
10.
Resetting clears the settings which return
to the default values.
If there are no reactions to any buttons,
reset the receiver
1. Press Reset button with a pen tip.
Display becomes full of digits.
2. Press any of the four buttons once.
If you don’ t press any button after resetting,
within one minute the wrist receiver goes to
the battery saving mode.
Wake up by pressing any of the buttons twice.
All Polar heart rate monitors are designed to indicate the level of
physiological strain and intensity in sports and exercise. No other
use is intended or implied. Heart rate is displayed as number of
heartbeats per minute (bpm).
Polar T
Battery type: Built-in Lithium Cell
Battery life: Average 2500 hours of use
Operating temperature: 14 ° F to 122 ° F / -10 ° C to +50 ° C
Material: Polyurethane
Waterproof
Elastic Strap
Buckle material: Polyurethane
Fabric material: Nylon, polyester and natural rubber including
a small amount of latex
Wrist Receiver
Battery type: CR 2032
Battery life: Average 1 year (2h/day
Operating temperature: 14 ° F to 122 ° F / -10 ° C to +50 ° C
Water resistance: to 100 feet/30 meters, OK button can be pressed
in water
Wrist strap: Polyurethane
Wrist strap buckle: Polyoxymethylene
Back cover: Stainless steel complying with the EU Directive 94/27/EU
and its amendment 1999/C 205/05 on the release of nickel from
products intended to come into direct and prolonged contact
with the skin.
Accuracy of heart rate measurement: ± 1% or ± 1 bpm,
whichever larger
Default settings
Time of day ......................................12h
Alarm clock ......................................OFF
Zone alarm
Age ...................................................0
Upper Limit ......................................160
Lower Limit ......................................80
Limit values
Chronometer....................................23 h 59 min 59 s
Heart rate limits– 199 bpm
T
Age range for Self Walk T– 65
Time range for Self W– 25 min
Birthday year range– 1999
T Limited Polar International Guarantee
• This limited Polar international guarantee is issued by Polar
Inc. for the consumers who have purchased this product in the USA
or Canada. This limited Polar international guarantee is issued by Polar
Electro Oy for the consumers who have purchased this product in
other countries.
• Polar Electro Inc. / Polar Electro Oy guarantees to the origina
purchaser of this product that the product will be free from defects
in material or workmanship for two years from the date of purchase.
• Please keep the r
proof of purchase!
• The guarantee does not cover the battery
abuse, accidents or non-compliance with the precautions; improper
maintenance, commercial use, cracked or broken cases.
• Guarantee does not cover any damage/s, losses, costs or expense
direct, indirect or incidential, consequential or special, arising out of,
or related to the product. During the guarantee period the product
will be either repaired or replaced at an authorized service center free
of charge.
• This guarantee does not af’s statutory rights under
applicable national or state laws in force, or the consumer’s rights
against the dealer arising from their sales/ purchase contract.
This CE marking shows compliance of this product with
Directive 93/42/EEC.
Copyright © 2001, 2002, 2003 Polar Electro Oy
All rights reserved. No part of this manual may be used or reproduced
in any form or by any means without prior written permission of Polar
Electro Oy
The names and logos marked with a ™ symbol in this user's manual or
in the package of this product are trademarks of Polar Electro Oy
names and logos marked with a ® symbol in this user's manual or in the
package of this product are registered trademarks of Polar Electro Oy
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, DE 9219139.8, FR 92.09150,
GB 2258587, HK 306/1996, SG 9592117-7, US 5486818, FI 96380,
US 5611346, EP 665947, DE 69414362, FI 68734, DE 3439238,
GB 2149514, HK 812/1989, US 4625733, FI 100924, FI 100452,
US 5840039, FI 4150, DE 20008882.3, FR 0006504, FI 4069, US 6272365,
FR 9907823, GB 2339833, DE 29910633, FI 104463, US 6183422,
FI 4157, DE 20008883.1, FR 0006778, WO 97/33512, GB 2326240.
Other patents pending.
Disclaimer
• 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. / Polar Electro Oy makes no representations
or warranties with respect to this manual or with respect to the
products described herein. Polar Electro Inc. / Polar Electro Oy
shall not be liable for any damages, losses, costs or expenses,
direct, indirect or incidental, consequential or special, arising
out of, or related to the use of this material or the products
described herein.
Exercise may include some risk, especially for those who have
been sedentary
Before starting a regular exercise program you are recommended
to answer to the following questions for health status checking.
If the answer is yes to any of the questions, we recommend to
consult a doctor before starting an exercise program.
• Have you not exercised for the past 5 years?
• Do you have high blood pressure?
• Do you have high blood cholesterol?
• Do you have symptoms of any disease?
• Are you taking any blood pressure or heart medication?
• Do you have a history of breathing problems?
• Are you recovering from a serious illness or medical treatment?
• Do you use a pacemaker or another implanted electronic device?
• Do you smoke?
• Are you pregnant?
Note that in addition to exercise intensity
blood pressure, psyche, asthma, breathing etc. as well as some
energy drinks, alcohol and nicotine, can affect heart rate.
It is important to be sensitive to your body’s reactions during
exercise. If you feel unexpected pain or excessive fatigue when
exercising, it is recommended to stop the exercise or continue at
a lighter intensity
Notice to persons with pacemakers, defibrillator or other implanted
electronic device. Persons who have a pacemaker use the Polar
heart rate monitor at their own risk. Before starting use, we always
recommend an exercise test under doctor’s supervision. The test
is to ensure the safety and reliability of the simultaneous use of
the pacemaker and the heart rate monitor
If you are allergic to any substance that comes into contact with
the skin or if you suspect an allergic reaction due to using the
product, check the listed materials in the "T
chapter
it over a shirt. However
to ensure flawless operation.
Minimizing Possible Risks in Exercising
with Heart Rate Monitor
11. 12. 13. 14.
Manufactured by:
Polar Electro Oy
Professorintie 5
FIN-90440 KEMPELE
T
Fax +358-8-520 2300
www
Distributed in the USA by
Polar Electro Inc.
370 Crossways Park Drive
Woodbury NY 11797-2050
U.S.A.
1-800-227-1314
www
Distributed in Canada by
Polar Electro Canada
c/o Lanco Logistics Inc.
4330 Joseph Dubreuil
Lachine, Quebec
CANADA, H8T 3C4
1-888-918-5043
USA and Canada: www
Other countries: www
Settings step by step
Time of
day display
Press and
release Up
until
Press OK
SETTING
Alarm time
LBS/INCH
KG/CM
or
HR or HR%
HI LIMIT
LOW LIMIT
ALARM
OFF/ON
TIME
DA
UNITS SET W
Press Up
USER SET
Press Up Press Up
WEIGHT
HEIGHT
SEX
BIRTHDA
24h time display
sequence:
DA
2.3. SEX – setting gender
• Following height acceptance, display changes
to SEX; MALE or FEMALE blinks
• Use Up or Down button to make your selection
and press OK
• BIRTHDA
2.4. BIRTHDA– setting your date of birth
• Use Up or Down button to
select the correct month
• Press OK
• Use Up or Down button
to select the correct day
• Press OK
• Use Up or Down button to
select the correct year
• Press OK, USER SET is displayed
3. LIMITS – setting target heart rate zone limits
• USER SET is displayed
• Press Up to advance, LIMITS SET is displayed
• Press OK
• With HR or HR% blinking use Up or Down
to select whether you want to set the limits
in beats per minute or as a percentage of
a maximum heart rate
• Press OK to accept, HI LIMIT is displayed
• Use Up or Down button to determine
the upper limit
• Press OK, LO LIMIT is displayed
• Use Up or Down button to determine
the lower limit (the lower limit cannot be set
above the upper limit)
• Press OK, LIMITS SET is displayed
4. W– time and day determination
Alarm
• Use Up button to advance from LIMITS display
to WA
display press and hold Signal/Light button ->
WA
• ALARM ON or OFF blinks
• Select alarm on or off
• Press OK
• If you set the alarm on: set the alarm time
• In 12h time mode, select AM/PM, press OK
• Hours blink on the display
button to select the correct hour
• Minutes blink on the display
button to select the correct minutes
• Press OK
Time
• TIME is displayed
• Press Up or Down button to select 12 h or
24 h time display
• Press OK
• In 12 h time mode, select AM/PM with Up or
Down button, press OK
• TIME and blinking hours are displayed
• Use Up or Down button to select correct time,
press OK
• TIME and blinking minutes are displayed
• Use Up or Down button to select correct time,
press OK
Date
• MONTH and blinking month
are displayed
• Use Up or Down button
to select the correct month
• Press OK
• DA
of the month are displayed
• Use Up or Down button
to select the correct day
• Press OK
• YEAR and the blinking number
are displayed
• Use Up or Down button
to select the correct year
• Press OK, press and hold OK
to return to the
T
24h time display
sequence:
DA
1. T
• Start from the T
• Press Up or Down until display changes
to SETTING
• Press OK, UNITS SET is displayed
• Press OK again
• Use Up or Down button to select lbs/inch
or kg/cm
• Press OK to accept
2. T
• Press Up to advance, USER SET is displayed
• Press OK, WEIGHT is displayed
2.1. WEIGHT – setting weight
• With the number blinking, use Up or Down
button to set your weight
• Press OK to accept
• HEIGHT is displayed
2.2 HEIGHT – setting height
• Following weight acceptance, display
changes to HEIGHT
• With number blinking, use Up or Down button
to select feet
• Press OK to accept
• With number blinking, use Up or Down button
to select inches
• Press OK to accept
• SEX is displayed
Press Up
1. Do you have a heart defect or suffer
from heart disease?
2. Are your joints sore, inflamed or swollen?
3. Do you experience tightness, burning
sensations or pressure in your chest
when you walk?
4. Do you feel faint or dizzy when you walk?
5. Do you feel excessively tired?
6. Are you on medication?
