Polar F55 Manual do Utilizador

BUTTONSPress OK to enter the menu.Press the / buttons to move forward in the menus.Press and hold the Back button to return to the Time of Day dis

12ENGLISH6. Date: Press the / buttons to select the month (mm) or day (dd). Press OK. • Press the / buttons to select the day (dd) or month

13ENGLISH1.4 MEASURING YOUR HEART RATE To measure your heart rate, you need to wear the transmitter.Heart rate coding reduces interference from other

14ENGLISH3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap.4. Check that the wet e

15ENGLISHOwnIndex is a result of the Polar Fitness Test that is an easy, safe and quick way to estimate your aerobic fitness. The OwnIndex is based on

16ENGLISH2.1 PERFORMING THE FITNESS TESTNote: Before you can perform the Polar Fitness Test, you need to enter your personal user information and lon

17ENGLISHIf you have not set your long-term physical activity level in User Settings, Activity is displayed. Press the / buttons to select TOP, HI

18ENGLISHThe test begins with Fitness Test and your heart rate being displayed. The increasing number of arrows indicates that the test is in progress

19ENGLISH2.2 FITNESS TEST TRENDFitness Test Trend contains your OwnIndex results. In the Fitness Test Trend you can view your 47 most recent OwnIndex

20ENGLISHFitness ClassesThe Polar Fitness Test result, your OwnIndex, is most meaningful when comparing your individual values and changes in them. Ow

21ENGLISH3.1 KEEPS U FIT - OWN WORKOUT PROGRAMThe Polar Keeps U Fit - Own Workout Program is based on your current fitness level, giving you guidance

Dear customer, Congratulations on your purchase of a new Polar Fitness Heart Rate Monitor!The Polar Fitness heart rate monitor helps you to achieve yo

22ENGLISH3.1.1 CREATING YOUR PROGRAMThis section provides you with step-by-step information on how to create your Keeps U Fit - Own Workout Program.T

23ENGLISH5. OwnIndex: The determination of your current fitness level affects the amount of exercise at different intensity levels that the Program

24ENGLISH3.1.2 VIEW AND EDIT YOUR PROGRAMThis section describes how you can view and edit your Keeps U Fit - Own Workout Program.1. If you start fro

25ENGLISHLightModerateHardThe height of the bar indicates the weekly exercise target in the intensity zone.Your Weekly Exercise Targets Weekly Targets

26ENGLISHPress OK to view the target exercise durations in different intensity zones.*Polar target heart rate intensity definition is modified from inte

27ENGLISHYour Exercise Session Targets If you start from the Time of Day display, repeat steps 1-4 on page 24, and press the / buttons until Weekl

28ENGLISHExercise Session Targets:Exercise name/Targets Target exercise durationTarget calories (Cal/kcal) you should burn in this exercise sessionPre

29ENGLISHDeleting Exercise SessionYou can delete a selected exercise session by pressing and holding the Light button in the Exercise Session Targets

30ENGLISH3.1.3 PROGRAM SETTINGSIn the Program Settings menu you can switch the OwnZone (automatic determination of your target heart rate zone) and P

31ENGLISHRenaming Exercise SessionsYou can rename each exercise session with eight letters. The available digits are: 0-9, space, A-Z, a-z, - % / ( )

5ENGLISH1. GETTING STARTED - PERSONALIZE YOUR POLAR F55 ...

32ENGLISH3.1.4 UPDATE YOUR PROGRAMThere are two ways you can update your Keeps U Fit - Own Workout Program: editing the exercise sessions of your cur

33ENGLISH3.2 POLAR BODY WORKOUTPolar Body Workout™ is your guide to strength (resistance) training. You can create and edit a body workout with the w

34ENGLISH3.2.1 CREATING YOUR BODY WORKOUT1. Start from the Time of Day display. Press OK. Exercise is displayed.2. Press the / buttons to selec

35ENGLISH3.2.2 VIEW AND EDIT YOUR BODY WORKOUTThis section describes how you can view and edit your body workout.1. If you start from the Time of Da

36ENGLISHEditing Count of SetsIf you start from the Time of Day display, repeat steps 1-6. 7. Sets: Press the / buttons to adjust count of sets (

37ENGLISHMuscle groupCursor shows you the selected movementName of the selected movement7. Press the / buttons to select the desired movement. Pre

38ENGLISH3.2.3 BODY WORKOUT SETTINGSIn the body workout settings you can switch the body workout on or off and rename your body workout.1. Start fro

39ENGLISH4. REACH YOUR GOAL - START EXERCISINGIn the Exercise menu you can view and record your exercise information, such as your heart rate, exercis

40ENGLISH• If OwnZone is displayed, see the section OwnZone. • If you want to skip the OwnZone® determination and use the previously determined OwnZ

41ENGLISHCalories (displayed as Cal/kcal, depending on your units settings)The calories you have burned until now.HR zones (displayed if Program exerc

6ENGLISH4. REACH YOUR GOAL - START EXERCISING ...

42ENGLISHBody exercise (displayed if the body workout is selected)Press OK to start the body workout. Body workout movements in the recommended perfor

43ENGLISHWhen you have completed all the sets of the movement, press OK. The name of the movement and COMPLETED are displayed for a moment, the wrist

44ENGLISHChanging the Displayed Exercise InformationIn the Exercise and Calories display, you can change the upper row information to personalize the

45ENGLISHSwitching the Backlight OnPress the Light button and the display is illuminated for a few seconds.After you have illuminated the display once

46ENGLISHChanging Settings During ExerciseYou can change the settings while recording your exercise or you can pause the exercise recording while modi

47ENGLISH4.3 STOPPING THE EXERCISE1. Press the Back button. Your current heart rate is displayed. Exercise recording is paused. is displayed.2. S

48ENGLISH4.4 EXERCISE SETTINGSIn the Exercise Settings menu you can view and select your next exercise session and settings used during exercise. 1.

49ENGLISHHR Alarm SettingSelect VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons. Press OK.If you select Vol 2 or Vol 1 the alarm soun

50ENGLISHMANUAL: Instead of determining your target heart rate zone by using OwnZone or Automatic limits, you can determine your target heart rate lim

51ENGLISHYour target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate (HRmax)

7ENGLISH9. CARE AND MAINTENANCE ...

52ENGLISH4.5 OWNZONEYour Polar fitness heart rate monitor is able to determine your individual exercise heart rate zone automatically. This is called

53ENGLISHDetermining Your OwnZone Heart Rate LimitsCheck the following before you start to determine your OwnZone:• You have set your user informatio

54ENGLISH5. At some point during the five stages, you hear two beeps. Your OwnZone has been determined. If the OwnZone determination succeeds, the fo

55ENGLISH5. FOLLOW-UP YOUR ACHIEVEMENTS5.1 DAILY FILEIn the Daily File you can view detailed exercise information from your 26 most recent exercise s

56ENGLISHThe following information is displayed:Exercise name, if the Program exercise or body workout was selected while exercising. Alternatively, i

57ENGLISHTime in Zone (displayed if the Manual exercise or body workout was selected while exercising and HR limits were on)Heart rate limitsExercise

58ENGLISH5.2 WEEKLY FILEYou can check the automatically saved weekly Diary information in the Weekly File. The Weekly File includes information for t

59ENGLISHCalories The last day of the selected weekCumulative exercise calories (Cal/kcal)HR Zones The last day of the selected weekCumulative exercis

60ENGLISHTotal DurationThe last reset date of the total cumulative exercise duration.Total cumulative exercise duration for several exercise sessions,

61ENGLISH5.4 DIARY This section describes how to compare your target exercise duration, count, calories, and duration in different intensity zones to

8ENGLISH1.1 PRODUCT ELEMENTSThe Polar fitness heart rate monitor set consists of the following items:1. GETTING STARTED - PERSONALIZE YOUR POLAR F55Wr

62ENGLISHDiary Exe.Count (exercise count)Weekly target exercise count The exercise count bar is highlightedThe total exercise counts you have achieved

63ENGLISH HardYour target exercise duration in the Hard intensity zoneThe Hard intensity zone bar is highlightedThe exercise duration in the zone you

64ENGLISH5.5 WEEKLY AND MONTHLY FOLLOW-UPWeekly Follow-UpThe weekly follow-up function automatically reviews your progress and reminds you to check t

65ENGLISHMonthly Follow-UpThe wrist unit automatically reminds you to perform the Fitness Test on the first day of the month, if you have not performed

66ENGLISH6. REMEMBER TO RELAX - GET YOUR OWNRELAXOwnRelax is the result of a relaxation session, which is an easy and quick way to test how relaxed yo

67ENGLISH1. Wear the transmitter as described in the section Measuring Your Heart Rate.2. Start from the Time of Day display. Press OK. Exercise

68ENGLISH6.2 INTERPRETATION OF THE RESULTSThe results of your relaxation session are always your personal values and thus comparisons should be done

69ENGLISHOwnRelax (milliseconds) and relaxation heart rate (beats per minute) values according to age in men and women.25-34 39-60 32-42 23-32 15-

70ENGLISH6.3 RELAXATION TREND Relaxation Trend contains your OwnRelax values. In the Relaxation Trend you can view your 47 most recent OwnRelax value

71ENGLISH5. Press OK to see detailed information on your OwnRelax result: Your OwnRelax in milliseconds, ms (average value of the session)The bar cor

9ENGLISH1.2 WRIST UNIT BUTTONS AND SYMBOLSNote: Pressing a button briefly (approximately one second) has a different effect than pressing and holding

72ENGLISH7. GET EXTRA BENEFIT FROM POLAR APPLICATIONS - DATA COMMUNICATIONYour Polar fitness heart rate monitor offers you the option of transferring d

73ENGLISH8. SETTINGSIn the Settings menu, you can view or change the information you have set earlier, such as the time of day and date, or you can se

74ENGLISHTimer SettingYou can set the countdown timer to sound an alarm once after a set time.If you start from the Time of Day display, repeat steps

75ENGLISHReminder SettingsYou can set seven different reminders to tell you about important events, or to remind you to exercise at a specific time. Yo

76ENGLISHAlarm: 12. Press the / buttons to select a reminder alarm. Depending on your selection, the reminder alarm is activated 1 DAY, 1 HOUR,

77ENGLISHViewing and Editing Reminders 1. If you start from the Time of Day display, press OK.2. Press the / buttons until Settings is displayed

78ENGLISH8. Edit the selected value as instructed in the section Adding a Reminder. Alternatively, if you select Delete, the wrist unit displays DE

79ENGLISHAlarm Setting1. If you start from the Time of Day display, press OK. 2. Press the / buttons until Settings is displayed. Press OK.3. P

80ENGLISHTime SettingIf you start from the Time of Day display, repeat steps 1-3.4. Press the / buttons to select TIME. Press OK.5. Press the

81ENGLISH8.2 HEART RATE SETTINGSIn the HR (Heart Rate) Set menu, you can edit the settings used during exercise sessions, alarm setting and view mode

10ENGLISH The envelope reminds you to check the exercises from last week or to perform the Polar Fitness Test. For further information, see the sectio

82ENGLISH8.3 USER SETTINGSIn the User Settings menu, you can edit your personal data, weight, height, birthday, gender, activity level, and extra use

83ENGLISHActivity Level Description7. Adjust the day (dd) or month (mm) with the / buttons. Press OK.8. Adjust the year (yy) with the / butt

84ENGLISH11. View Extra User Settings: It is recommended that you change the following settings (HRmax, VO2max) only if you know your laboratory-me

85ENGLISH14. Maximal oxygen uptake value (VO2max, ml/kg/min): Press the / buttons to set your maximal oxygen uptake value. Press OK. VO2max is t

86ENGLISH8.4 GENERAL SETTINGSIn the General Settings menu, you can edit general settings for the wrist unit. The general settings include volume, key

87ENGLISHAutomatic The wrist unit automatically locks all the buttons, except the Light button, if you do not press any button within

88ENGLISHYour Polar heart rate monitor is a high-tech instrument and should be treated with care. The suggestions below will help you fulfill the guara

89ENGLISHWash the strap regularly in a washing machine at 40ºC/104ºF or at lest after every fifth use. This ensures reliable measurement and maximizes

90ENGLISH10.1 INTERFERENCE DURING EXERCISEElectromagnetic InterferenceDisturbances may occur near high voltage power lines, traffic lights, overhead

91ENGLISH10.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING Exercise may include some risk. Before beginning a regular exercise program, it is reco

11ENGLISH1.3 BASIC SETTINGS Start from the Basic Settings mode when you use your product for the first time. You only need to activate the blank wrist

92ENGLISHWhat should I do if...I don’t know where I am in the menu?Press and hold the Back button until the time of day is displayed...there is no

93ENGLISH...the display is fading?Usually the first sign of an expired battery is the fading of the digits when using the backlight or the low battery

94ENGLISH12. TECHNICAL SPECIFICATIONYour Polar fitness heart rate monitor is designed to• help users to achieve their personal fitness goals• indicate

95ENGLISHWRIST UNITBattery type: CR 2032Battery life: Average 1.5 years (1 h/day, 7 days/week exercise)Operating temperature: 14 °F to 122 °F

96ENGLISH13. LIMITED POLAR INTERNATIONAL GUARANTEE• This limited Polar international guarantee is issued by Polar Electro Inc. for the consumers who

97ENGLISH14. DISCLAIMER• The material in this manual is for informational purposes only. The products it describes are subject to change without prio

98ENGLISH15. INDEX12h/24h time mode ... 11, 80Alarm setting ...

99ENGLISHNOTES

100ENGLISHNOTES