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Polar M32 Manual

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17921547.01 DEU/ENG/FRA/ITA/NLD B
Polar Electro Oy
Professorintie 5
FIN-90440 KEMPELE
Finland
Tel. +358-8-520 2100
Fax +358-8-520 2300
www.polar.fi
Herzfrequenz-Messgerät
Heart Rate Monitor
Cardiofréquencemètre
Cardiofrequenzimetro
Hartslagmeter
Gebrauchsanleitung User's Manual Guide d’utilisation Manuale d’uso Gebruiksaanwijzing
Polar Electro GmbH Deutschland
Abteilung Kundendienst
Darmstädter Straße 59
D-64572 Büttelborn
GERMANY
Polar Electro GmbH Deutschland
Niederlassung Österreich
Donaufelder Straße 101
A-1210 Wien
AUSTRIA
Polar Electro France S.A.S
Zi les Pontôts
FR-64 600 Anglet
FRANCE
Polar Electro Italia S.p.A.
Via Cartiera, 90/i
IT-40044 Pontecchio Marconi Bo
ITALY
Polar Electro Nederland B.V.
Antennestraat 46
Postbus 1044
1300 BA Almere
THE NETHERLANDS
37
ENG
CONTENTS
How the Polar Heart Rate Monitor works ........ 38
Buttons and their functions ...................................... 40
Modes and their functions ........................................ 40
Settings ..................................................................... 41
User information settings ......................................... 41
Setting user 1 or 2 ................................................ 42
Setting weight ...................................................... 42
Setting height ....................................................... 42
Setting age ............................................................ 42
Setting sex ............................................................. 43
Setting activity level ............................................. 43
Measurement options settings ................................. 43
OwnZone on/off ................................................... 43
Setting heart rate limits manually ....................... 44
OwnCal calorie counter on/off ............................ 44
Polar Fitness Test on/off .......................................45
Watch settings ........................................................... 46
Setting the 12/24 h time mode ............................ 46
Setting the alarm .................................................. 46
Setting the time of day ........................................ 47
Setting the date .................................................... 47
Start the heart rate measurement ..................... 48
OwnZone .................................................................. 49
How to determine your OwnZone ........................... 49
OwnZone methods .................................................... 50
How to use previously determined OwnZone ......... 51
Functions during heart rate measurement ...... 51
See your heart rate .................................................... 51
Illuminate the display ................................................ 51
Turn the sound signal on/off ....................................52
Swap the user ............................................................ 52
Start/stop the stopwatch ........................................... 52
Check exercise information ....................................... 53
Check your heart rate limits ..................................... 53
See your progress bullets during exercise ................ 53
Swap the heart rate limits ........................................ 53
Stop the heart rate measurement ..................... 54
Recalling training information ........................... 54
Date ............................................................................ 54
Exercise time .............................................................. 54
Exercise time in the target zone ............................... 54
Target heart rate limits ............................................. 55
Average heart rate .................................................... 55
Calories expended during the exercise .................... 55
Total calorie count ..................................................... 55
Total exercise time ..................................................... 55
Latest OwnIndex ........................................................ 56
OwnIndex ................................................................. 56
Fitness test settings .................................................... 57
Carrying out the test ................................................. 57
Fitness test result ....................................................... 58
Care and maintenance .......................................... 59
Taking care ................................................................. 59
Batteries ..................................................................... 60
Service ........................................................................ 60
Precautions .............................................................. 60
In a water environment ............................................ 60
Interference ............................................................... 60
Minimizing possible risks in exercising
with a heart rate monitor ......................................... 61
Frequently asked questions ................................. 62
Polar glossary .......................................................... 64
Technical specifications ........................................ 65
Limited Polar international guarantee ............. 66
Disclaimer ................................................................66
Index ......................................................................... 67
38
VISUAL CUES TO READ THIS GUIDE
Indicates important issues. Please, pay attention!
Indicates a useful tip. It is good to know
these things.
Indicates a tip to do things faster.
See also.
Text with colored background indicates features only
available in models M61 and M62.
IMPORTANT TO REMEMBER!
• Adjust the strap length snug enough and wet the
Polar 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;
never store it wet.
• Keep the Polar Heart Rate Monitor out of extreme
cold and heat.
• Do not expose the Polar Heart Rate Monitor to
direct sunlight for extended periods.
HOW THE POLAR HEART RA
When using Polar WearLink
TM
Transmitter:
Moisten the electrode areas of the strap under
running water and make sure that it is well
moistened.
Attach the connector to the strap. Attach the
connector’s letter R to the letter R on the strap and
snap the fastener.
Adjust the strap length to fit snugly and comfortably.
Secure the strap around your chest, just below the
chest muscles, and snap the second fastener.
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.
L
R
Polar WearLink
Starp
Connector
Electrode
areas
39
ENG
Electrode areas
on the back.
Elastic Strap
Polar Transmitter
Attach the transmitter to the
elastic strap.
Adjust the strap length to fit
snugly and comfortably. Secure
the strap around your chest,
below the chest muscles. Lock
the buckle.
Lift the transmitter off your
chest and wet the grooved
electrode areas on the back
of it.
Check that the wet electrode
areas are firmly against your
skin and the Polar logo is in a
central upright position.
When using other Polar transmitters:
Wear the wrist receiver as you would wear an
ordinary watch. If you go biking, you may attach
the wrist receiver to a Polar Bike Mount™. Keep
the wrist receiver within the transmission range
(1 meter/ 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
and water solution.
2. Rinse it with pure water.
3. Dry the transmitter carefully.
All Polar Transmitters:
RT RATE MONITOR WORKS
40
BUTTONS AND THEIR FUNCTIONS
START/STOP/OK
• Start heart rate measurement
• Start the stopwatch
• Stop the stopwatch
• Activate the displayed mode
• Lock your selection
Up
• Move forward to the next mode
• Select the desired value (up)
Down
• Move backward to the previous mode
• Select the desired value (down)
• Backlight on
• Signal sound on or off
RESET
Briefly pressing a button (approximately 1
second) will do different things than pressing
and holding button for a longer period of time
(approximately 2 to 5 seconds).
MODES AND THEIR FUNCTIONS
Your Polar Heart Rate Monitor has four main modes:
1. TIME OF DAY
You can use the Polar Heart Rate
Monitor as an ordinary watch with
date, weekday indicator and alarm
function.
Press and hold START/STOP/OK to
return to the Time of day display,
wherever you are in the Options
setting or File recalling cycle.
Your Polar Heart Rate Monitor starts reminding
you at full hours if more than three days has
passed since your last recorded exercise. Keep
exercising regularly!
2. EXERCISE
In the Exercise mode you measure the
heart rate.
In this mode you can
• see your heart rate reading
• record the exercise data
• use the stopwatch
• determine your OwnZone®
• see your exercising limits
• see the time of day
• see the time you have exercised within your target
zone so far
• see the OwnCal® calorie count of your exercise
session
• In models M61 and M62: swap heart rate limits
• In models M61 and M62: swap user (before
stopwatch is on)
Down
RESET
START/STOP/OK
Up
41
ENG
3. FILE
Polar Heart Rate Monitor saves information on your
latest exercise session. In the File mode you can see
the following information:
• date of the exercise
• total exercising time
• exercising time spent in your target zone
• heart rate limits used during exercise
• average heart rate
• OwnCal calorie count and fat
percentage of the energy
expenditure during the exercise
session
• total calorie expenditure
starting from the moment you
have reset the counter
• total exercising time starting
from the moment you have reset
the counter
• In models M61 and M62: your latest OwnIndex™
based on Polar Fitness Test™
4. OPTIONS
In the Options mode you can define the following
information:
• User specific information; weight, age and sex.
In models M61 and M62 you can also define
height and your activity level for Polar Fitness
Test. You have two users and can set the
preferences for both user 1 and user 2.
• OwnZone ON/OFF select whether you want to
use your personal OwnZone or determine the
values for the Target Zone manually.
In models M61 and M62 you can
choose between three OwnZone
levels: OwnZone basic, low and
high.
• OwnCal calorie counter ON/OFF
• In models M61 and M62: Polar
Fitness Test ON/OFF
• Watch settings; alarm, 12h/24h
mode, time of day, date
SETTINGS
In the Options mode you can set
• your personal user information which is a
prerequisite for using OwnZone and OwnCal
functions
• measurement options which are used during
Exercise mode
• watch functions
• In models M61 and M62: Polar Fitness Test
function ON or OFF.
At any time during the settings you can return
to the Time of day display by pressing and
holding START/STOP/OK.
The digits run faster if you press and hold the
Up or
Down. Release the button at the
desired value.
USER INFORMATION
Begin with the display showing the time of day.
1. Press
Up or
Down until OPTIONS is
displayed.
2. Press START/STOP/OK to enter the Options mode.
USER SET is displayed.
3. Press START/STOP/OK to enter the user
information loop.
42
SETTING USER 1 or 2
If you are in the Time of day display
start from User information.
In models M61 and M62 you
can set two users’ preferences.
This function is practical e.g.
for another family member.
Make the settings ready for
both users: when you start
exercising, just select your
personal user id 1 or 2.
USER appears, 1 or 2 is flashing.
1. Press
Up or
Down to
select USER 1 or USER 2.
2. Press START/STOP/OK to lock your selection.
You have now selected the user id. All settings
are made to the selected user.
In File, Measure, Options and Fitness test main
modes you can change the user id by pressing
and holding
Up.
If you want to disable the user id 2, set the weight
of the user 2 to zero.
Continue by setting your weight or return to the
Time of day display by pressing and holding
START/STOP/OK.
SETTING WEIGHT
If you are in the Time of day display start from User
information. Press START/STOP/OK until
KG or LBS appears and the digits of kilograms/
pounds are flashing.
1. Press Up or
Down to adjust your weight.
2. Press START/STOP/OK to lock your selection.
You have now set your weight.
You can change the weight unit between kg
and lbs in watch settings.
24 h time mode -> kg
12 h time mode -> lbs
Continue the user settings or return to the Time of
day display by pressing and holding START/STOP/OK.
SETTING HEIGHT
In models M61 and M62 you need to set your height.
If you are in the Time of day display start from User
information. Press START/STOP/OK until
CM or FT / INCH appears and the digits of
centimeters/ feet are flashing.
1. Press
Up or
Down to adjust your height.
2. Press START/STOP/OK to lock your selection.
You have now set your height.
You can change the height unit between cm and
ft/ inch in watch settings.
24 h time mode -> cm
12 h time mode -> ft
Continue by setting your age or return to the Time of
day display by pressing and holding START/STOP/OK.
SETTING AGE
If you are in the Time of day display start from User
information. Press START/STOP/OK until
AGE appears and the digits for years are flashing.
1. Press
Up or
Down to adjust your age.
2. Press START/STOP/OK to lock your selection.
You have now set your age.
Continue by setting your gender or return to the
Time of day display by pressing and holding
START/STOP/OK.
43
ENG
SETTING SEX
If you are in the Time of day display start from User
information. Press START/STOP/OK until
SEX appears and FEMALE/MALE is flashing.
1. Press
Up or
Down to select the right gender.
2. Press START/STOP/OK to lock your selection.
You have now set your gender.
SETTING ACTIVITY LEVEL
In models M61 and M62 you need to set a suitable
activity level for Polar Fitness Test. OwnIndex
If you are in the Time of day display start from User
information. Press START/STOP/OK until
ACTIVITY appears and LOW/MIDDLE/HIGH/TOP is
flashing.
1. Press
Up or
Down to select the right activity
level.
2. Press START/STOP/OK to lock your selection.
You have now set all necessary user information.
USER SET is displayed.
Choose from the following two alternatives to
continue:
1. To set OwnZone function ON or OFF, press
Up.
2. To return to the Time of day display, press
Up
or
Down until you come to the Time of day
display or simply press and hold START/STOP/OK.
MEASUREMENT OPTIONS SETTING
TURNING OWNZONE ON/OFF
Select whether you want to use the OwnZone
option. Alternatively, you can set the target zone
limits manually yourself.
If you choose to use OwnZone, Polar Heart Rate
Monitor asks your user information, if you haven’t
set them earlier in the USER SET mode.
Begin with the display showing the time of day.
1. Press Up or
Down until OPTIONS is
displayed.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed.
3. Press Up once.
OWNZONE ON or OFF is displayed.
4. Press START/STOP/OK to enter the setting loop.
OWNZONE is displayed.
ON or OFF is flashing.
5. Press
Up or
Down to select OwnZone ON or
OFF.
ON - You can determine your OwnZone each
time you start exercising and use the OwnZone
limits to guide your intensity level.
OFF - The OwnZone function is off and you
can set the target zone limits manually.
6. Press START/STOP/OK to lock your selection.
In models M61 and M62 you select between three
different OwnZones:
• OwnZone BASIC for allround exercising
• OwnZone LOW for light intensity exercising
• OwnZone HIGH for moderate intensity exercising
44
3. Press
Up once.
OWNZONE OFF or BASIC or LOW or HIGH is
displayed.
4. Press START/STOP/OK to enter the setting loop.
OWNZONE is displayed.
OFF or BASIC or LOW or HIGH is flashing.
5. Press
Up or
Down to select a suitable
OwnZone for your exercise or OwnZone OFF.
6. Press START/STOP/OK to lock your selection.
Choose from the following alternatives
to continue:
1. If you selected OwnZone OFF continue directly
from Setting heart rate limits manually.
or
2. If you selected OwnZone ON continue from
Turning the OwnCal calorie counter ON/OFF
by pressing Up once.
or
3. Return to the Time of day display by pressing and
holding START/STOP/OK.
SETTING HEART RATE LIMITS MANUALLY
If you choose not to use the OwnZone function, you
may manually enter a target zone. When you start
the manual target zone settings for the first time:
• Polar Heart Rate Monitor automatically
calculates you heart rate limits based on age, if
you have set your user information.
• If you haven’t done the user settings, default
settings 80/ 160 are shown on the display.
You can start exercising with these limits right away.
Begin with the display showing the time of day.
1. Press
Up or
Down until you enter the
Options mode.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed.
3. Press
Up once.
OWNZONE OFF is displayed.
4. Press START/STOP/OK to enter the setting loop.
OWNZONE is displayed.
OFF is flashing.
5. Press START/STOP/OK to lock OwnZone OFF.
LIMITS is displayed.
The upper limit is flashing.
6. Press
Up or
Down to adjust the value.
The digits run faster if you press and hold the
Up or
Down button. Release the button
at the desired value.
7. Press START/STOP/OK to lock your selection.
The lower limit reading starts to flash.
8. Press
Up or
Down to adjust the correct
value.
9. Press START/STOP/OK to lock your selection.
OWNZONE OFF is displayed.
The highest possible value for the upper limit is
240 and the lowest possible value for the lower
limit is 30. The lower limit cannot be set above
the upper limit.
Choose from the following two alternatives to
continue:
1. To continue setting the OwnCal function ON or
OFF, press
Up.
2. To return to the Time of day display, press
Up
or
Down until you come to the Time of day
display or simply press and hold START/STOP/OK.
TURNING THE OWNCAL CALORIE COUNTER
ON/OFF
Begin with the display showing the time of day.
1. Press
Up or
Down until OPTIONS is
displayed.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed.
3. Press
Up or
Down until OWNCAL is displayed.
45
ENG
OWNCAL ON or OFF is displayed.
4. Press START/STOP/OK to enter the setting loop.
OWNCAL is displayed.
ON or OFF is flashing.
5. Press Up or Down to select whether you want
the calorie expenditure count to be ON or OFF.
6. Press START/STOP/OK to lock your selection.
Choose from the following two alternatives to
continue:
1. To continue settings, press
Up.
2. To return to the Time of day display, press
Up
or
Down until you come to the Time of day
display or simply press and hold START/STOP/OK.
The OwnCal calorie calculation starts when your
heart rate reaches 100 bpm. The higher the heart
rate, the faster the energy expenditure accumu-
lation. Energy expenditure depends on body
weight; the heavier the weight the higher the
energy expenditure. Men’s calorie expenditure is
more intense than women’s at the same heart rate.
The energy expenditure measurement with Polar
Heart Rate Monitor is most accurate in continuous
activities such as walking, cycling and jogging.
Polar Heart Rate Monitor shows the energy
expenditure in kilocalories (kcal).
1 kilocalorie (kcal or Calorie) = 1000 calories (cal).
When you expend calories, your body actually uses
fat and carbohydrates as energy resources. The
amount of fat from the total calorie expenditure
varies between 10% - 60%. The rest (40% - 90%) is
mostly carbohydrates.
The lower the heart rate, the bigger the fat percen-
tage is of the total energy expenditure. If you want
to control weight by exercising, it is recommended
to aim at as big a fat percentage of total energy
expenditure as possible. Exercise at the lower limit
of your OwnZone.
In models M61 and M62, exercise with OwnZone Low.
TURNING POLAR FITNESS TEST ON/OFF
In models M61 and M62 you have the Polar Fitness
Test function.
Begin with the display showing the time of day.
1. Press
Up or
Down until OPTIONS is
displayed.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed.
3. Press
Up or
Down until FIT. TEST is
displayed.
FIT. TEST ON or OFF is displayed.
4. Press START/STOP/OK to enter the setting loop.
FIT. TEST is displayed.
ON or OFF is flashing.
5. Press
Up or
Down to select whether you
want the Polar Fitness Test to be ON or OFF.
6. Press START/STOP/OK to lock your selection.
If you select Polar Fitness Test ON, the Fitness test
mode appears in the main mode loop. The Polar
Fitness Test is carried out in the Fitness test mode.
Choose from the following two alternatives
to continue:
1. To continue settings, press
Up
2. To return to the Time of day display, press
Up
or
Down until you come to the Time of day
display or simply press and hold START/STOP/OK.
46
SETTING THE WATCH
SETTING THE 12/24 H TIME MODE
1. In the Time of day display press
Up or
Down until OPTIONS is displayed.
2. Press START/STOP/OK to enter the Options mode.
USER SET is displayed.
3. Press
Up or
Down until WATCH SET is
displayed.
4. Press START/STOP/OK to start the watch settings.
ALARM is displayed.
ON or OFF is flashing.
5. Press START/STOP/OK until TIME and the time of
day is displayed.
12h or 24h is flashing.
6. Press
Up or Down to select 12h or 24h
mode.
7. Press START/STOP/OK to lock your selection.
8. Press and hold START/STOP/OK to return to the
Time of day display.
Quick enter to the Watch setting loop: In the
Time of day display press and hold the
button for a couple of seconds.
If you want to skip some parts and go directly
to set a particular watch function, press START/
STOP/OK until the desired watch function is
displayed.
To return to the Time of day display at any
stage of watch settings, press and hold START/
STOP/OK.
The digits run faster if you press and hold the
Up or
Down. Release the button at the
desired value.
SETTING THE ALARM
1. In the Time of day display press
Up or
Down until OPTIONS is displayed.
2. Press START/STOP/OK to enter the Options mode.
USER SET is displayed.
3. Press
Up or
Down until WATCH SET is
displayed.
4. Press START/STOP/OK to start the watch settings.
ALARM is displayed.
ON or OFF is flashing.
5. Press
Up or
Down to set the alarm ON or
OFF.
When the alarm is turned on appears on the
display.
6. Press START/STOP/OK to lock your selection.
If you have 12h time mode, AM or PM starts
to flash.
7. Press
Up or
Down to select AM or PM.
8. Press START/STOP/OK to lock your selection.
The hours start to flash.
9. Press
Up or
Down to adjust the desired hour.
10.Press START/STOP/OK to lock your selection.
The minutes start to flash.
11.Press
Up or
Down to adjust the desired
minutes.
12.Press START/STOP/OK to lock your selection.
Choose from the following two alternatives
to continue:
1. To set the time of day continue in chapter
Setting the time of day.
2. To return to the Time of day display, press and
hold START/STOP/OK.
When the alarm comes on, it will sound for one
minute or you can turn it off by pressing any of
the four buttons.
47
ENG
SETTING THE TIME OF DAY
1. In the Time of day display press
Up or
Down
until OPTIONS is displayed.
2. Press START/STOP/OK to enter the Options mode.
USER SET is displayed.
3. Press
Up or
Down until WATCH SET
is displayed.
4. Press START/STOP/OK to start the watch settings.
ALARM is displayed.
ON or OFF is flashing.
5. Press START/STOP/OK until TIME and the time of
day are displayed.
TIME and the time of day are displayed.
12h or 24h is flashing.
6. Press Up or Down to select 12h or 24h mode.
7. Press START/STOP/OK to lock your selection.
If you chose 12h time mode,
TIME AM or TIME PM is displayed.
8. Press Up or Down to select AM or PM.
9. Press START/STOP/OK to lock your selection.
The hours start to flash.
10.Press Up or Down to adjust the desired hour.
11.Press START/STOP/OK to lock your selection.
The minutes start to flash.
12.Press
Up or
Down to adjust the desired
minutes.
The seconds go to zero.
13.Press START/STOP/OK to lock your selection.
The seconds start running.
Choose from the following two alternatives
to continue:
1. To set the date continue in chapter Setting the
date.
2. To return to the Time of day display, press and
hold START/STOP/OK.
SETTING THE DATE
1. In the Time of day display press Up or
Down until OPTIONS is displayed.
2. Press START/STOP/OK to enter the Options mode.
USER SET is displayed.
3. Press Up or Down until WATCH SET is
displayed.
4. Press START/STOP/OK to start the watch settings.
ALARM is displayed.
ON or OFF is flashing.
5. Press START/STOP/OK until DAY or MONTH is
displayed.
DAY or
MONTH
is
displayed.
The first
digits start
to flash.
The date is displayed differently depending on
which time mode (12h or 24h) has been chosen.
24h time mode: 12h time mode:
DAY – MONTH – YEAR MONTH – DAY –YEAR
6. Press Up or Down to adjust the desired
value for the day/ month.
7. Press START/STOP/OK to lock your selection.
MONTH or DAY is displayed.
The middle digits start to flash.
8. Press Up or Down to adjust the desired
value for the month/ day.
9. Press START/STOP/OK to lock your selection.
YEAR is displayed.
The digits for the year start to flash.
10.Press Up or Down to adjust the
desired value for the year.
11.Press START/STOP/OK to lock your selection.
WATCH SET is displayed.
48
1. Wear the transmitter and the wrist receiver as
described in the chapter How the Polar Heart
Rate Monitor works.
2. To make sure that the code search will be
successful:
• Keep the wrist receiver within 1 meter/
3 feet of your transmitter.
• Check that you are not near to other people
with heart rate monitors, high voltage power
lines, televisions, mobile phones, cars,
exercise equipment etc.
3. Begin with display showing time of day.
4. Press START/STOP/OK.
MEASURE appears in the
display.
A heart shaped frame
appears.
The wrist receiver starts
searching for heart rate
transmission for max.
15 seconds.
Heart rate measurement
commences and the heart
symbol inside the frame starts
flashing. Your heart rate reading (in beats per
minute) appears in the display.
If the code search was not successful, the frame
around the heart symbol will disappear after 15
seconds. Go back to step 2 to repeat the code
search.
If you still do not succeed in code searching, but
your heart rate is displayed and the heart symbol
without a frame is flashing, you can start exercising
START THE HEART
RATE MEASUREMENT
Choose from the following two alternatives to
continue:
1. Press START/STOP/OK to continue from the alarm
setting.
2. To return to the Time of day display, press
Up
or Down until you come to the Time of day
display or simply press and hold START/STOP/OK.
49
ENG
but your wrist receiver may become disturbed by
other heart rate monitors.
In models M61 and M62 check that your personal
user id is active (USER 1 or USER 2). You can change
the user before starting the stopwatch by pressing
and holding
Up. To be able to swap the user you
need to set preferences for two users.
5. Start the stopwatch by pressing START/STOP/OK.
Stopwatch starts running.
Automatic recording begins.
If you set OwnZone on:
OZ appears in
the display and OwnZone
determination begins.
If you set heart rate limits
manually:
EXERCISE appears in the display.
6. You can now start warmup with your Polar Heart
Rate Monitor.
Quick start: In the Time of day display, press
and hold START/STOP/OK for a couple of
seconds.
To stop the heart rate measurement:
Press START/STOP/OK to stop the stopwatch.
If you want to QUIT the heart rate
measurement mode, press
Up or
Down
to enter the Time of day display.
OWNZONE
Polar Heart Rate Monitor is able to determine the
individual training heart rate zone for you. This
exercise zone is called your OwnZone (OZ).
For most adults, OwnZone corresponds to 65-85 % of
the maximum heart rate. OwnZone is suitable for
cardiovascular training either for health-related or
fitness improvement purposes.
OwnZone works well for those whose goal is weight
control via physical activity and exercise, because
the OwnZone corresponds to intensity from “light
to moderate” to “moderate”. Exercise of this
intensity level can be conducted even for extended
periods safely and often yields the best results for
weight loss.
The OwnZone can be found during a warmup
period of an exercise session lasting 1-5 minutes.
HOW TO DETERMINE YOUR OWNZONE
OwnZone is easily determined by walking and jogging
as instructed below. However, you are able to find
your OwnZone with other exercise modes as well, e.g.
exercising with a stationary bike. The principle is that
you start exercising very slowly with light intensity and
gradually increase your heart rate.
1. Check that you have set your personal user
information correctly.
2. Because OwnZone determination needs every
heart beat to be picked up properly, make sure
that the transmitter belt is tight enough and the
electrodes well moistened.
3. Check that you have set the OwnZone function on.
4. Start the heart rate measurement as described
earlier.
50
5. Start the stopwatch.
OZ appears in the display.
Stopwatch starts running.
6. There are five stages in finding your OwnZone.
OwnZone appears typically on the 3
rd
or 4
th
stage (in
3-4 minutes). Keep your heart rate below 100 bpm
during the first stage. After each stage you should
increase your heart rate 10-20 bpm. The display
shows which stage you are in:
Walking at very slow pace for 1 min.
Walking at brisk pace for 1 min.
Walking at very brisk pace for 1 min.
Jogging at slow pace for 1 min.
Running for 1 min.
7. At some point during the stages 1 – 5 you hear two
beeps. This indicates that Polar Heart Rate Monitor
has determined your exercising limits and you can
continue your exercising.
The determined heart rate limits
are displayed for a few seconds.
EXERCISE appears in the display.
You can recall the limits onto
the display by bringing the
receiver close to the transmitter.
You can turn the OwnZone timing
signals off by pressing and holding
for two seconds before starting the OwnZone
determination.
Reset the stopwatch:
If needed you can reset the stopwatch to zero and
restart OwnZone determination:
1. Stop the OwnZone determination by pressing
START/STOP/OK.
Heart rate limits for your previously determined
OwnZone appear on the display.
2. Stop the stopwatch by pressing START/STOP/OK.
QUIT? appears in the display.
3. To reset the stopwatch press and hold
Down.
The stopwatch will start blinking and RESET? text
appears in the display.
To reset the stopwatch keep pressing
Down.
4. To restart the stopwatch press START/STOP/OK.
OWNZONE METHODS
Polar Heart Rate Monitor uses multiple methods for
determining your OwnZone. The primary method is
based on measuring and analysing the heart rate
variability during graded exercise (OZ.V).
If your heart rate exceeds the safety limit during the
determination, Polar Heart Rate Monitor picks up your
latest OwnZone definition based on heart rate
variability (OZ.L). Alternatively, if there is no previous
determination in memory, OwnZone limits, which are
based on your age predicted maximum heart rate
(OZ.A), will be used. These methods ensure that the
safest possible exercise zone is determined for you.
The method used in defining the OwnZone is indicated
after the two beeps as follows:
1. OZ.V (OwnZone Variability) and the currently
determined OwnZone limits appear on the
illuminated display.
2. OZ.L (OwnZone Latest) and your previously
determined OwnZone limits appear on the
illuminated display.
3. OZ.A (OwnZone Age) and your age-predicted
heart rate limits appear on the illuminated display.
In models M61 and M62 you will also see which
OwnZone level you have selected to use:
BASIC (OwnZone Basic for allround exercising)
HIGH (OwnZone High for exercising at moderate
intensity)
LOW (OwnZone Low for exercising at light to moderate
intensity)
51
ENG
HOW TO USE PREVIOUSLY
DETERMINED OWNZONE
Every time you start the stopwatch and have the
OwnZone option on, the Polar Heart Rate Monitor
starts finding your OwnZone. You can determine
your OwnZone for every exercise session separately.
At least it should always be performed when changing
exercise environment, exercise mode or if you have
abnormal feelings about your physiological state
when starting the exercise.
However, you can choose to exercise with the latest
OwnZone limits in case you are not willing to start
the process of redefining your OwnZone.
1. Start the heart rate measurement and stopwatch
as usual.
OZ appears on the display.
2. Press START/STOP/OK. Polar Heart Rate Monitor
starts using your latest determined OwnZone.
OZ.L and the values for your previously
determined OwnZone appear momentarily on
the illuminated display.
In case there is no previously determined OwnZone
in memory, Polar Heart Rate Monitor starts using
your age predicted exercising limits.
OZ.A and your age-predicted heart rate limits
appear on the illuminated display.
FUNCTIONS DURING
HEART RATE
MEASUREMENT
MEASURE
EXERCISE TIME IN ZONE OWNCAL
SEE YOUR HEART RATE
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. The outline indicates that the
heart rate reception is coded.
If there is - - reading on the display, there has
not been heart rate reception for at least 5
minutes. Bring the wrist receiver up to your
chest near the transmitter’s Polar logo. The
receiver starts looking for the heart rate again.
ILLUMINATE THE DISPLAY
Press
Backlight is activated for a few seconds.
52
TURN THE SOUND SIGNAL AND THE
BUTTON SOUND ON/OFF
When 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. You will hear a beep when pressing the
buttons. The sound signal will be on in OwnZone
determination.
In models M61 and M62 the sound signal will also
alarm you at the end of the Fitness test.
Press and hold
for 2 seconds to turn the sound
signal and the button sound on and off.
Sound signal is on.
A flashing heart rate reading also informs you
of being outside your target zone.
The sound signal setting is saved i.e. the next
time you start heart rate measurement the
previous setting will be used.
SWAP THE USER
In models M61 and M62 you can swap the user in
the beginning of an exercise when the stopwatch is
not running yet.
To be able to swap the user you need to set
preferences for two users.
Press and hold
Up
or is displayed to indicate which one of
the user settings are activated.
The following exercise will be recorded in the
selected user’s file.
START/STOP THE STOPWATCH
Press START/STOP/OK to start/stop the stopwatch.
Exercise information will be stored in an
exercise file only when the stopwatch is
running.
You can pause the stopwatch by pressing START/
STOP/OK. Repressing it will restart the stopwatch
and the above calculations.
To reset the stopwatch to zero:
1. Stop the stopwatch.
2. Press and hold Down.
53
ENG
CHECK EXERCISE INFORMATION
When the stopwatch is running press Up or
Down to see the following information during
the exercise:
Time of day (TIME)
Time spent in target zone
(IN ZONE)
Calorie expenditure
(OWNCAL)
The calorie counting
feature must be set on to
be able to see the OWNCAL
display.
Stopwatch (EXERCISE)
CHECK YOUR HEART RATE LIMITS
While exercising you don’t have to press any button
to check the heart rate limits you are using. Just
bring the wrist receiver up to your chest near the
transmitter’s Polar logo.
The current exercising zone values and
backlight will be on for a few seconds.
SEE YOUR PROGRESS BULLETS
DURING EXERCISE
In models M31 and M32 a bullet appears for every
100 kcal energy expenditure.
In models M61 and M62 a bullet appears for every
10 minutes exercise in Target Zone.
SWAP THE HEART RATE LIMITS
In models M61 and M62 you can swap heart rate
limits during the exercise while the stopwatch is
running and you have set OwnZone on. You can
select between OwnZone Basic, OwnZone High,
OwnZone Low and manually set limits.
Press and hold Up or
Down.
If you swap heart rate limits during exercise,
the latest ones in use will be saved as
measurement option settings and your next
exercise will start with these limits.
54
STOP THE HEART RATE
MEASUREMENT
RECALLING TRAINING
INFORMATION
1. Press START/STOP/OK to stop the stopwatch.
The stopwatch stops.
QUIT? appears in the display.
Heart rate measurement without exercising
limits or calorie calculation continues.
2. Press Up or
Down to leave the Measure
mode.
Heart rate measurement stops.
If you press and hold Down for 1,5 seconds,
the stopwatch will start blinking and RESET?
text appears in the display. You can restart the
stopwatch by pressing START/STOP/OK. Or, if
you want to reset the stopwatch keep pressing
Down. The stopwatch will be reset and the
current exercise information will be deleted.
The Heart Rate Monitor receiver turns itself
into Time of day mode within 5 minutes in case
you forget to quit the heart rate measuring
mode after having stopped the stopwatch and
taken the transmitter off your chest.
Your latest training information is in the memory of
the Polar Heart Rate Monitor until the next time
you start the stopwatch. Then your previous training
information will be replaced by the new one. Polar
Heart Rate Monitor saves only one training file at a
time. The training information is saved, if the
stopwatch has been on more than one minute.
1. In the Time of day display, press Up or
Down until you enter the FILE mode.
FILE is displayed.
2. Press START/STOP/OK to enter the training
information recalling loop.
3. Press Up or
Down to recall the training
information.
DATE
The date of your last exercise session.
EXERCISE TIME (EXE. TIME)
The exercise time is the time which you have
exercised with the stopwatch running.
EXERCISE TIME IN THE TARGET ZONE
(IN ZONE)
The exercise time, which you have spent within your
OwnZone or your self-defined target zone.
55
ENG
TARGET HEART RATE LIMITS (LIMITS)
You will see the target heart rate limits of your
exercise.
AVERAGE HEART RATE (AVERAGE Hr)
You will see the average heart rate of your exercise
session.
CALORIES EXPENDED
DURING THE EXERCISE
(KCAL / FAT)
You will see how many kilocalories
you have expended during the
exercise and the fat percentage of the
total energy expenditure.
TOTAL CALORIE COUNT (Tot. KCAL)
The total calorie counter is a function, which
memorises information for more than one exercise
session. You will have a count for cumulative calories
expended during several exercise sessions. This
function allows you to follow the calorie count as a
gauge of effective exercise e.g. during one week.
You can subtract the total calorie amount.
The kilocalories are subtracted by 10-kcal
decrement.
1. Start with the display showing Tot. KCAL.
2. Press START/STOP/OK to enter the Tot. KCAL mode.
The amount of total kilocalories starts flashing.
3. You can now subtract the calories by pressing
Down.
4. Press START/STOP/OK to lock the desired amount.
Once you have subtracted the Tot. KCAL value,
you cannot return it.
This function is useful in weight management,
if you want to follow the combined effects of
exercise and nutrition.
To reset the total calorie expenditure
count to zero:
1. Start with the display showing Tot. KCAL.
2. Press START/STOP/OK to enter the Tot. KCAL
mode.
The amount of total calories starts flashing.
3. Press and hold
Down for a couple of seconds.
RESET starts to flash.
0 appears.
If you release the
Down button, when RESET is
flashing, the value is not reset.
TOTAL EXERCISE TIME (Tot. TIME)
The cumulative exercise time counter is a function,
which memorizes information for more than one
exercise session. You will have a count for the
cumulative time of several exercise sessions. This
function can be used as a gauge of exercise time
e.g. during one week.
To reset the cumulative exercise time count to
zero:
1. Start with the display showing Tot. TIME.
2. Press START/STOP/OK to enter the Tot. TIME mode.
The amount of cumulative exercise time starts
flashing.
3. Press and hold
Down for a couple of seconds.
RESET starts to flash.
00:0000 appears.
If you release the
Down button, when RESET is
flashing, the value is not reset.
56
LATEST OWNINDEX
In models M61 and M62 you can see your OwnIndex
based on your latest Polar Fitness Test and the date
when it was carried out.
For more details about carrying out the Polar Fitness
Test and interpreting the OwnIndex
OwnIndex
OwnIndex is a score which is comparable to VO
2max
, a
commonly used descriptor of aerobic fitness.
OwnIndex is a result of the Polar Fitness Test, which is
an easy, safe and quick way to estimate maximal
aerobic power. The OwnIndex is based on heart rate,
heart rate variability at rest, body structure and self-
assessed physical activity.
Cardiovascular or aerobic fitness relates to how well
your cardiovascular system works to transport oxygen
to your body. The better the cardiovascular fitness,
the stronger and more efficient your heart is.
Having good cardiovascular fitness has many health
benefits. For example, it decreases your risk of
cardiovascular diseases, stroke and high blood
pressure.
If you want to improve your cardiovascular fitness, it
takes a minimum of 6 weeks of regular training to
see a noticeable change. Less fit individuals see
progress even more rapidly and for more active
individuals more time is needed.
Cardiovascular fitness is best improved by exercise
types which use large muscle groups. Such activities
include e.g. walking, jogging, swimming, rowing,
skating, cross-country skiing and cycling.
To be able to follow your fitness progress start with
measuring your OwnIndex a couple of times during
the first two weeks to get a reliable baseline value.
Thereafter repeat the test approximately once a
month.
OwnIndex can be measured with Polar M61 and M62
Heart Rate Monitors. Polar Fitness Test is targeted to
healthy adults.
OWNINDEX
57
ENG
FITNESS TEST SETTINGS
To be able to carry out the Polar Fitness Test you
need to do the following settings:
• Select your long-term physical activity level.
• Set the Fitness test mode on.
SET THE ACTIVITY LEVEL
Begin with the display showing the time of day.
1. Press Up or
Down until you enter the
Options mode.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed.
3. Press START/STOP/OK to enter the user
information loop.
4. Press START/STOP/OK until ACTIVITY appears.
ACTIVITY is displayed and LOW/MIDDLE/HIGH/TOP
is flashing.
5. Press Up or
Down to select the right
activity level.
6. Press START/STOP/OK to lock your selection.
USER SET is displayed.
7. To return to the Time of day display, press and
hold START/STOP/OK.
Activity Level
Assess your long-term physical activity level. Do not
change your activity level description if your regular
exercise habits have changed less than six months ago.
Low Exercise is not a regular part of your life.
You walk only for pleasure or occasionally
exercise sufficiently to cause heavy
breathing or perspiration.
Middle You participate regularly in recreational
sports. For example, you run 5 miles/ 8km
a week or spend 30 – 60 minutes a week
in comparable physical activity. Or, your
work requires modest physical activity.
High Exercise is an inseparable part of your life.
You exercise regularly at least 3 times a
week with heavy paced intensity. Exercise
causes clear breathlessness and sweating.
For example, you run regularly more than
10 miles/ 16 km a week or spend more
than 1,5 - 2 hours in comparable physical
activity.
Top You participate regularly in heavy physical
exercise at least 5 times a week. E.g. you
exercise to improve performance for
competitive purposes.
SET THE FITNESS TEST MODE ON
1. In the Time of day display press Up or
Down
until you enter the Options mode.
OPTIONS is displayed.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed.
3. Press Up or
Down until you come to the
Fitness test setting mode.
FIT. TEST ON/OFF is displayed.
4. Press START/STOP/OK to enter the Fitness test
setting loop.
FIT. TEST is displayed.
ON or OFF is flashing.
5. Press Up or
Down to select the test on.
6. Press START/STOP/OK to lock your selection.
7. To return to the Time of day display, press and
hold START/STOP/OK.
CARRYING OUT THE TEST
To get reliable test results, there are the following
basic requirements:
• You should be relaxed and calm.
• The test can take place anywhere – home, office,
health club – as long as the testing environment
is peaceful. No disturbing noises (e.g. television,
radio or telephone), no other people talking to
you.
58
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.
59
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!
60
BATTERIES
TRANSMITTER
The estimated average battery life of Polar WearLink Transmitter
is 2 years (1 h/day, 7 days/week) and other Polar transmitters
2,500 hours of use. If your transmitter stops working, it might be
due to the battery running out. We recommend that you have
the battery replaced by an authorized Polar Service Center only.
You can, however, change the battery of the Polar WearLink
Transmitter yourself by following the instructions below. To
change the battery, you need a coin.
1. Open the connector’s battery cover by turning it
counterclockwise with the coin from the CLOSE position to
the OPEN position. The cover pops out a little from its niche.
2. Remove the battery cover from the connector, lift the battery
from the niche with your fingers and replace it with a new
battery.
3. Place the negative (-) side of the battery against the
connector and the positive (+) side against the cover.
4. Put the battery in the connector’s niche and put the cover on
so that the arrow points to the OPEN position. Make sure
that the cover’s sealing ring is placed correctly in its groove.
5. Gently press the cover deep enough so that its exterior
surface is on the same level as the connector’s surface.
6. Turn the cover with the coin clockwise so that the arrow on
the cover turns from OPEN to CLOSE. Make sure that the
cover is closed properly!
In order to ensure the maximum life span of the connector’s
battery cover, open it only when you need to change the
battery. We recommend that you change the sealing ring of
the battery cover every time you change the battery. You can
get these sealing rings from authorized Polar Service Centers.
POLAR WRIST RECEIVER
The estimated average battery life of the Polar wrist receiver is
2 years in normal use (1 h / day, 7 days a week). Note also that
excessive use of the backlight and the alarm signals will use the
battery more rapidly.
Do not open the Polar wrist receiver yourself. To ensure the
water resistance properties and the use of qualified components,
the wrist receiver battery should be replaced only by an
authorised Polar Service Centre. At the same time a full periodic
check of the Polar Heart Rate Monitor will be done.
SERVICE
We recommend that you have all service done by an authorized
Polar Service Center only.
Water resistance cannot be guaranteed after unauthorized
service.
PRECAUTIONS
USING A POLAR HEART RATE
MONITOR IN A WATER ENVIRONMENT
Your Polar Heart Rate Monitor is water resistant to
30 meters/ 100 feet. To maintain the water
resistance, do not operate the buttons of the wrist
receiver under water.
Heart rate measurement in a water environment is
technically demanding for the following reasons:
• Pool water with a high chlorine content and
seawater are very conductive. The electrodes of a
transmitter may short-circuit, which prevents EKG
signals from being detected by the transmitter.
• Jumping into the water or strenuous muscle
movement during competitive swimming may
cause water resistance that shifts the transmitter
on the body to a location where it is not possible
to pick up EKG signal.
• The EKG signal strength varies depending on the
individual’s tissue composition and the
percentage of people who have problems in
heart rate measuring is considerably higher in a
water environment than in other use.
POLAR HEART RATE MONITOR
AND INTERFERENCE
ELECTROMAGNETIC INTERFERENCE
Disturbances may occur near high voltage power
lines, traffic lights, overhead lines of electric
railways, electric bus lines or trams, televisions, car
motors, bike computers, some motor driven exercise
equipment, cellular phones or when you walk
through electric security gates.
61
ENG
CROSSTALK
The Polar wrist receiver in non-coded mode of
operation picks up transmitter signals within 1
meter/ 3 feet. Non-coded signals from more than
one transmitter picked up simultaneously can cause
an incorrect readout.
EXERCISE EQUIPMENT
Several pieces of exercise equipment with electronic
or electrical components such as LED displays,
motors and electrical brakes may cause interfering
stray signals. To try to tackle these problems,
relocate the Polar wrist receiver as follows:
1. Remove the transmitter from your chest and use
the exercise equipment as you would normally.
2. Move the wrist receiver around until you find an
area in which it displays no stray reading or
flashing of the heart symbol. Interference is
often worst right in front of the display panel of
the equipment, while the left or right side of the
display is relatively free of disturbance.
3. Put the transmitter back on the chest and keep
the wrist receiver in this interference-free area as
far as it is possible.
4. If the Polar Heart Rate Monitor still does not
work with the exercise equipment, this piece of
equipment may be electrically too noisy for
wireless heart rate measurement.
MINIMIZING POSSIBLE RISKS IN
EXERCISING WITH A HEART RATE
MONITOR
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, medications
for heart, 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 "Technical Specifications" chapter. To
avoid any skin reaction risk with the transmitter, wear it
over a shirt. However, moisten the shirt well under the
electrodes to ensure flawless operation.
The combined impact of moisture and intense
abrasion may cause a black color, which might stain
light-colored clothes especially, to come off the
transmitter's surface.
62
FREQUENTLY ASKED
QUESTIONS
WHAT SHOULD I DO IF...
... OWNZONE DETERMINATION ONLY SELDOM GIVES ME
HEART RATE LIMITS WHICH ARE BASED ON HEART RATE
VARIABILITY (OZ.V)?
1. Check that the elastic strap is snug enough.
2. Make sure that the electrodes of the transmitter are
moistened against your skin.
3. Put on the transmitter 15-20 minutes prior to the
start of your exercise to ensure good adaptation
between the electrodes and your skin.
4. Start the first stage of determining your OwnZone
sufficiently slowly. If you obtain the heart rate limits
based on age (OZ.A) within the first 2 minutes you
have raised your heart rate too quickly. The heart
rate reading should not rise over 20 beats/ minute
from the starting level. During the first stage you
can, for example, put on your sports clothing.
5. If you reach the OwnZone limits based on age (OZ.A)
or the previously determined OwnZone limits based
on your heart rate variability (OZ.L) only after 5
minutes from starting specification you have not
raised your heart rate sufficiently rapidly. Raise your
heart rate more quickly during the OwnZone
determination.
6. If you have always used walking and running to
determine your OwnZone, walking uphill, cycling or
using an ergometer may work better for you.
7. Stress or heavy mental loading may reduce your
heart rate variability so that the needed point where
the heart rate variability vanishes cannot be
measured. Relax for 5 - 10 minutes before exercising
by sitting down and decreasing your heart rate.
8. For a small percentage of people the heart rate
variability will not totally disappear with increasing
workload. In this case the age-predicted limits are
the best estimation for the exercising zone.
...THE OWNZONE LIMITS BASED ON HEART RATE
VARIABILITY (OZ.V) VARY CONSIDERABLY?
Heart rate variability reacts sensitively to all changes taking
place in the body and environment. The OZ.V heart rate
limits are affected by, amongst others, your daily state of
fitness, the time of OwnZone determination, the type of
exercise and state of mind. The lower limit of the OZ.V
heart rate limits can change for the same person by as
much as 30 beats.
However it is important that the feeling of exercise carried
out in the OwnZone is light or moderate. For example if you
raise your heart rate too rapidly after the first stage, you may
get too high OwnZone heart rate limits. If the OwnZone
limits seem to be too high we recommend that the OwnZone
determination is done again.
... SOME OTHER PERSON USES MY POLAR M31 OR POLAR
M32 HEART RATE MONITOR?
Polar Heart Rate Monitor determines the OwnZone heart
rate limits on the basis of heart rate and age. If someone
else uses your Polar M31 or Polar M32 it is necessary to
zero the OZ.L heart rate limits which are in the memory.
Reset the age in the USER mode.
Even though the user is the same age as you the age must
still be reset in order that the OZ.L heart rate limits are
zeroed. If this is not done the Polar M31 or Polar M32 may
give the following user OwnZone heart rate limits based
on your heart rate variability which is stored in the memory
of the equipment.
Note that changing the user also affects the calculation of
the total calorie expenditure (Tot. KCAL) and cumulative
exercise time (Tot. TIME). If these readings are not zeroed
when the user changes, the Polar M31 or Polar M32 adds
new exercise periods into its memory, even though the user
information is changed. Cumulative exercise information
can not be returned after resetting.
In models M61 and M62 you can set two users’ preferences
in the memory. Select the correct user in the beginning of an
exercise.
63
ENG
... THERE IS NO HEART RATE READING (- -)?
1. Check that the electrodes of the transmitter are
moistened and that you are wearing it as instructed.
2. Check that you have kept the transmitter clean.
Care and maintenance
3. Check that there are no sources of electromagnetic
radiation in the close vicinity of the Polar wrist receiver,
such as TV sets, mobile phones, CRT monitors etc.
Precautions
4. Have you had a cardiac event which may have altered
your EKG waveform? In this case consult your physician.
...HEART SYMBOL FLASHES IRREGULARLY?
1. Check that your Polar wrist receiver is inside the
transmission range and not further that 1 meter/
3 feet from the Polar Transmitter you are wearing.
2. Check that the elastic strap has not become loose during
exercise.
3. Make sure that the electrodes of the transmitter are
moistened.
4. Make sure that there is no other heart rate transmitter
within the reception range (1 meter/ 3 feet).
Precautions/Crosstalk
5. Cardiac arrythmia may cause irregular readings. In this
case consult your physician.
...OTHER PERSON WITH HEART RATE MONITOR IS CAUSING
INTERFERENCE?
Your training partner may have coincidentally activated
exactly the same code as you. In this case keep distance
to your training partner or proceed as follows:
1. Stop the stopwatch and heart rate measurement.
2. Take the transmitter off your chest for 10 seconds.
3. Put the transmitter back and start the heart rate
measurement again.
... HEART RATE READING BECOMES ERRATIC OR EXTREMELY
HIGH?
You may have come within range of strong electromagnetic
signals which cause erratic readings on the wrist receiver
display. Check your surroundings and move further away
from the source of disturbance.
Precautions
... THERE ARE NO REACTIONS TO ANY BUTTONS?
Reset the Polar Heart Rate Monitor. Resetting clears watch
settings which will return to the default settings. User
information and measurement options settings will be saved.
1. Press the RESET button with a pen tip.
Display becomes full of digits.
2. Press any of the four button once.
The Polar Heart Rate Monitor enters the Time of day
display.
If you don't press any button after reset within one
minute the wrist receiver goes to the battery saving
mode.
... THE DISPLAY IS BLANK OR FADING?
The Polar Heart Rate Monitor is in battery saving mode
when it leaves the factory. Wake up by pressing START/
STOP/OK button twice.
The Polar Heart Rate Monitor enters the Time of day
display.
Usually the first sign of a discharged battery is fading of
the digits when using the backlight. Have the batteries
checked.
... THE BATTERY OF THE WRIST RECEIVER MUST BE
REPLACED?
We recommend having all service done by an authorized
Polar Service Centre. This is especially necessary to ensure
the warranty remains valid and is not affected by incorrect
repair procedures done by an unauthorized agent. Polar
Service will test your wrist receiver for water resistance after
battery replacement and make a full periodic check of the
complete Polar Heart Rate Monitor.
Care and maintenance/Batteries
64
POLAR GLOSSARY
Indicates coded transmission of heart rate.
The inner heart flashes to the beat of your heart.
In the Time of day mode indicates that the
alarm is on. In the measure mode indicates that the
sound signal will alarm if you are exercising outside
your Target Zone.
Progress bullets in the measure mode.
In models M31 and M32 one bullet= 100 kcal energy
expenditure. In models M61 and M62 one bullet= 10
minutes in target zone.
AGE: Insert your age in User settings.
ALARM: Indicates the alarm clock in watch settings.
AM/PM: 12 hour mode of time.
AVERAGE Hr: Average heart rate of the exercise.
Electrodes: The grooved areas of the transmitter,
against the skin. Pick up the heart’s electrical impulses.
EXERCISE: Heart rate measurement mode,
stopwatch is on and the exercise information is
recorded.
EXE. TIME: Total exercise time.
FAT: Indicates the fat percentage of the total calorie
expenditure.
FILE: File mode to recall training information.
Heart rate: The number of heart beats per minute
(bpm)
Heart rate variability: Fluctuations of interbeat
intervals. Heart rate variability of a healthy subject is
in general large in resting conditions and during light
exercise. Heart rate variability gradually disappears
when exercise becomes more intense and heart rate
increases.
HRmax: Maximum heart rate.
IN ZONE: Exercising time in Target Zone.
KCAL: Indicates the energy expenditure of your
exercise session.
LIMITS: Manually set target zone limits are
determined as percentages of age predicted or
measured maximum heart rate. The percentages are
converted into heart rate beats per minute.
MEASURE: Heart rate measurement mode,
stopwatch is off.
OPTIONS: Setting mode for user information, heart
rate measurement options and watch functions.
OWNCAL: Calorie expenditure during exercise.
OWNINDEX: OwnIndex is a score which is
comparable to VO
2max
. OwnIndex is a result of the
Polar Fitness Test and can be measured with Polar
M61 and M62 Heart Rate Monitors.
OWNZONE, OZ.: Target zone which Polar Heart
Rate Monitor determines for you. OwnZone is an
individual guide for light to moderate exercise
intensity.
OZ Indicates OwnZone determination
procedure.
OZ.A: Indicates OwnZone limits which are
determined according to your age.
OZ.L: Your latest OwnZone limits.
OZ.V: Indicates currently measured OwnZone limits
which are based on your heart rate variability.
Coded heart rate transmission: Polar coded
transmitter automatically locks in a code to transmit
your heart rate to your wrist receiver. In coded
transmission the receiver accepts heart rate from your
Polar coded transmitter only. Coding significantly
reduces crosstalk caused by other users of heart rate
monitors. However, it does not necessarily reduce all
environmental interference.
SEX: Indicates the gender (Male or Female) in User
settings.
Target zone, TZ: The area between the upper and
lower target zone limits. Can be defined
automatically by Polar Heart Rate Monitor or
manually by yourself.
TIME: Indicates the time of day in the watch
settings.
Time of day mode: Display showing time of day.
Tot. KCAL: Cumulative total calorie expenditure of
your exercise.
Tot. TIME: Cumulative total exercise time of your
exercise sessions.
USER SET: Indicates the setting loop for your
personal information.
65
ENG
TECHNICAL
SPECIFICATIONS
Polar Heart Rate Monitor is 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 heart beats per minute (bpm).
POLAR CONNECTOR
Battery type: CR 2025
Battery sealing ring: O-ring 20.0 x 1.0
Material FPM
Battery life: Average 1300 hours of use
Operating temperature: 14 °F to 122 ° F / -10 °C to +50 °C
Material: Polyamide
Water resistance: to 30 meter/ 100 feet
OTHER POLAR TRANSMITTERS
Battery type: Built-in Lithium Cell
Battery life: Average 2500 hours of use
Operating temperature: -10 °C to +50 °C / 14 °F to 122 °F
Waterproof
STRAP
Material: Polyurethane, nylon, polyamide,
polyester and natural rubber
including a small amount
of latex
POLAR WEARLINK STRAP
Material: Polyurethane, polyamide, nylon,
polyester and elasthane
WRIST RECEIVER
Battery type: CR 2032
Battery life: Average 2 years
(1h / day, 7 days / week)
Operating temperature: -10 °C to +50 °C / 14 °F to 122 °F
Water resistance: to 30 meters / 100 feet
Accuracy of formula for
age based OwnZone
heart rate limits (OZ.A): ± 1bpm
Accuracy of heart rate
measurement: ± 1% or ± 1 bpm, whichever
larger, definition applies to
steady state conditions
Backcover and wrist
strap buckle: 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.
DEFAULT SETTINGS
Time of day 24h
Alarm OFF
Age 0
Weight 00 (kg)
Sex Male
OwnZone OFF
Upper Limit (manual) 160
Lower Limit (manual) 80
OwnCal OFF
In models M61 and M62:
Polar Fitness Test OFF
Activity Low
User id 1
Height 00 (cm)
LIMIT VALUES
Chronometer 23 h 59 min 59 s
Heart rate limits 30 – 240 bpm
Kcal 99999 kcal
Tot. kcal 999999 kcal
Tot. time 9999 h 59 min 59 s
66
DISCLAIMER
LIMITED POLAR
INTERNATIONAL
GUARANTEE
• This limited Polar international guarantee is
issued by Polar Electro 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 original consumer/ 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 receipt or International
Guarantee Card, which is your proof of
purchase!
• The guarantee does not cover the battery,
damage due to misuse, 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 expenses, 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 affect the consumer’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.
Copyright © 2003-2004
Polar Electro Oy, FIN-90440 KEMPELE, Finland
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.
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. The 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 CE marking shows compliance of this product
with Directive 93/42/EEC.
Polar Electro Oy is a ISO 9001:2000 certified company.
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.
67
ENG
INDEX
Bullets in the display during exercise ....................... 53
Button sound ON/OFF ............................................... 52
Buttons and their functions ...................................... 40
Care and maintenance .............................................. 59
Check exercise information ....................................... 53
Check your heart rate limits ..................................... 53
Disclaimer ................................................................... 66
Exercise reminder at full hours .................................40
Fitness test settings .................................................... 57
Frequently asked questions ......................................62
Functions during heart rate measurement .............. 51
Glossary ...................................................................... 64
Illuminate the display ................................................ 51
Latest OwnIndex ........................................................ 56
Modes and their functions ........................................ 40
OwnCal calorie consumption .................................... 45
OwnCal calorie counter ON/OFF ............................... 44
OwnIndex ................................................................... 56
OwnZone ................................................................... 49
OwnZone ON/OFF ...................................................... 43
Polar Fitness Test ON/OFF .......................................... 45
Precautions ................................................................ 60
Recalling training information ................................. 54
Reset stopwatch ................................................... 50, 52
Reset the total calorie consumption count .............. 55
Reset the total exercising time .................................55
Return to Time of day display ...................................40
See your heart rate .................................................... 51
See your progress during exercise ............................ 53
Setting activity level .................................................. 43
Setting age ................................................................. 42
Setting heart rate limits manually ............................ 44
Setting height ............................................................ 42
Setting measurement options .................................. 43
Setting sex .................................................................. 43
Setting the 12/24h time mode .................................. 46
Setting the alarm ....................................................... 46
Setting the date ......................................................... 47
Setting the time of day ............................................. 47
Setting user 1 or 2 ..................................................... 42
Setting user information ........................................... 41
Setting weight ........................................................... 42
Sound signal ON/OFF ................................................. 52
Start the heart rate measurement ............................ 48
Start/stop the stopwatch ........................................... 52
Stop the heart rate measurement ............................ 54
Subtract the total calorie expenditure amount ....... 55
Swap the heart rate limits ........................................ 53
Swap the user ............................................................ 52
Technical specifications ............................................. 65
Guarantee .................................................................. 66
… 31


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