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Polar M32 Manual

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58
ENG
MEN
WOMEN
FITNESS CLASSES
The classification is based on literature review of 62 studies where
VO
2max
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.
Age 1 Very 2 Poor 3 Fair 4 Average 5 Good 6 Very 7 Excellent
(years) poor good
20-24 < 32 32-37 38-43 44-50 51-56 57-62 >62
25-29 < 31 31-35 36-42 43-48 49-53 54-59 >59
30-34 < 29 29-34 35-40 41-45 46-51 52-56 >56
35-39 < 28 28-32 33-38 39-43 44-48 49-54 >54
40-44 < 26 26-31 32-35 36-41 42-46 47-51 >51
45-49 < 25 25-29 30-34 35-39 40-43 44-48 >48
50-54 < 24 24-27 28-32 33-36 37-41 42-46 >46
55-59 < 22 22-26 27-30 31-34 35-39 40-43 >43
60-65 < 21 21-24 25-28 29-32 33-36 37-40 >40
20-24 < 27 27-31 32-36 37-41 42-46 47-51 >51
25-29 < 26 26-30 31-35 36-40 41-44 45-49 >49
30-34 < 25 25-29 30-33 34-37 38-42 43-46 >46
35-39 < 24 24-27 28-31 32-35 36-40 41-44 >44
40-44 < 22 22-25 26-29 30-33 34-37 38-41 >41
45-49 < 21 21-23 24-27 28-31 32-35 36-38 >38
50-54 < 19 19-22 23-25 26-29 30-32 33-36 >36
55-59 < 18 18-20 21-23 24-27 28-30 31-33 >33
60-65 < 16 16-18 19-21 22-24 25-27 28-30 >30
CARE AND
MAINTENANCE
Your 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.
TAKING CARE OF YOUR POLAR
HEART RATE MONITOR
• Wash the transmitter regularly after use with a
mild soap and water solution. Dry it carefully
after washing.
• Never store the transmitter wet. Sweat and
moisture can keep its electrodes wet and the
transmitter activated, which shortens the battery
life.
• Store your Polar Heart Rate Monitor in a cool and
dry place. Do not store it in any kind of non-
breathing material, such as a plastic bag or a
sports bag if it is wet.
• Do not bend or stretch the transmitter. This may
damage it.
• Don’t dry the transmitter in any other way than
with a towel. Hard-handed handling may damage
the electrodes.
• Keep your Polar Heart Rate Monitor out of
extreme cold (below -10 ºC / 14 ºF) and heat
(above 50 ºC / 122 ºF).
• Do not expose the Polar Heart Rate Monitor to
direct sunlight for extended periods, such as by
leaving it in a car.
• You can wash the Polar WearLink strap in a
washing machine at +40° C / 104° F. We
recommend that you use a washing pouch.
• We recommend that you wash the strap after
each time you have used it in pool water with a
high chlorine content.
• Do not spin-dry the strap!
• Do not put the strap in a dryer!
• Do not iron the strap!
1
2
3
4
5
6
7
• Keep the testing place, time of day and
environment the same every time the test is
repeated.
• Avoid eating a heavy meal or smoking 2-3 hours
prior to testing.
• Avoid heavy physical effort, alcoholic beverages or
pharmacological stimulants on the test day and the
day before.
PREPARE THE WRIST RECEIVER
1. In the Time of day display press Up or
Down
until you come to the Fitness test mode.
FIT. TEST is displayed.
RELAX YOURSELF
FOR 1-3 MINUTES
2. Lay down, relax your muscles and mind.
START THE TEST
3. Press START/STOP/OK to start the test.
The wrist receiver starts searching for
your heart rate.
TEST ON and your heart rate are
displayed.
The test begins.
If you want to have the sound signal on during
the Fitness test, check there is in the
display. Press and hold to have sound
signal on. The sound signal will alarm you at
the end of the test.
4. It takes 3-5 minutes to carry out the test. Lie
relaxed, don’t raise arms or legs, avoid body
movements during the test. Don’t communicate
with other people.
Your current OwnIndex interpretation and the
testing date are displayed.
5. To return to the Time of day display after the test,
press and hold START/STOP/OK.
You can stop the test anytime during the test by
pressing START/STOP/OK. The latest OwnIndex will
not be replaced.
FAILED TEST is displayed for a moment.
Your latest OwnIndex interpretation 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. Check that the transmitter electrodes
are wet and the elastic strap is snug enough. Restart
the procedure.
FITNESS TEST RESULT
The test result, your OwnIndex, is most meaningful
when comparing your individual values and changes
in it. OwnIndex can also be interpreted according to
your gender and age. Locate your OwnIndex on the
following table to find out your current cardio-
vascular fitness classification, compared to those
who are of same age and gender.
1-3 Increase exercise for health benefits and
fitness.
4 Maintain current exercise habits to ensure
better health. Exercise increase
recommended for fitness improvements.
5-7 Maintain current exercise habits for good
health and fitness.
M3161 ENG 36-67.pm6 13.1.2003, 13:3558-59
… 31 …


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