Related Manuals for Polar Electro POLAR M21
Summary of Contents for Polar Electro POLAR M21
- Page 1 POLAR M52 POLAR M22 HEART RATE MONITOR USER’S MANUAL ™ /POLAR M51 ™ /POLAR M21 ™ ™...
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Page 3: Table Of Contents
CONTENTS How the Polar Heart Rate Monitor works ... 6 Parts ... 6 Getting going ... 7 Buttons and their functions ... 8 Modes and their functions ... 9 Settings ... 11 User information settings ... 11 Setting user 1 or 2 ... 12 Setting weight ... - Page 4 In a water environment ... 46 Interference ... 46 Minimizing possible risks in exercising with a heart rate monitor ... 47 Frequently asked questions ... 49 Polar glossary ... 53 Technical specifications ... 55 Limited Polar warranty ... 57 Disclaimer ... 58 Index ... 59...
- Page 5 M51 and M52. I M P O R T A N T T O R E M E M B E R ! • Adjust the strap length snug enough and wet the Polar transmitter electrodes to ensure flawless heart rate measurement.
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Page 6: How The Polar Heart Rate Monitor Works
WORKS P O L A R H E A R T R A T E M O N I T O R P A R T S Your Polar Heart Rate Monitor consists of three parts: 1. Polar transmitter • Grooved electrode areas 2. -
Page 7: Getting Going
4. Check that the wet electrode areas are firmly against your skin and the Polar logo is in a central upright position. 5. Wear the wrist receiver as you would wear an ordinary watch. -
Page 8: Buttons And Their Functions
B U T T O N S A N D T H E I R F U N C T I O N S RESET START/STOP/OK START/STOP/OK • Start heart rate measurement • Start the stopwatch • Stop the stopwatch •... -
Page 9: Modes And Their Functions
M O D E S A N D T H E I R F U N C T I O N S 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. - Page 10 • User specific information; weight, age and sex. In models M51 and M52 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.
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Page 11: Settings
• measurement options which are used during Exercise mode • watch functions • In models M51 and M52: 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. -
Page 12: Setting User 1 Or 2
SETTING USER 1 or 2 If you are in the Time of day display start from User information. In models M51 and M52 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. -
Page 13: Setting Height
Continue the user settings or return to the Time of day display by pressing and holding START/STOP/OK. SETTING HEIGHT In models M51 and M52 you need to set your height. If you are in the Time of day display start from User information. -
Page 14: Setting Activity Level
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. - Page 15 Begin with the display showing the time of day. 1. Press SCROLL UP or displayed. 2. Press START/STOP/OK to enter the setting loop. USER SET is displayed. 3. Press SCROLL UP once. OWNZONE ON or OFF is displayed. 4. Press START/STOP/OK to enter the setting loop. OWNZONE is displayed.
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Page 16: 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. -
Page 17: Owncal Calorie Counter On/Off
The digits run faster if you press and hold the SCROLL UP or the button at the desired value. 7. Press START/STOP/OK to lock your selection. The lower limit reading starts to flash. 8. Press SCROLL UP or correct value. 9. - Page 18 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).
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Page 19: Polar Fitness Test On/Off
ON or OFF is flashing. 5. Press SCROLL UP or 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. -
Page 20: Watch Settings
S E T T I N G T H E W A T C H SETTING THE 12/24 H TIME MODE 1. In the Time of day display press SCROLL DOWN until OPTIONS is displayed. 2. Press START/STOP/OK to enter the Options mode. USER SET is displayed. -
Page 21: Setting The Time Of Day
4. Press START/STOP/OK to start the watch settings. ALARM is displayed. ON or OFF is flashing. Press SCROLL UP or alarm ON or OFF. When the alarm is turned on 6. Press START/STOP/OK to lock your selection. If you have 12h time mode, AM or PM starts to flash. 7. -
Page 22: Setting The Date
TIME and the time of day are displayed. 12h or 24h is flashing. Press SCROLL UP or or 24h mode. Press START/STOP/OK to lock your selection. If you chose 12h time mode, TIME AM or TIME PM is displayed. Press SCROLL UP or or PM. - Page 23 MONTH or DAY is displayed. The first digits start to flash. The date is displayed differently depending on which time mode (12h or 24h) has been chosen. 12h time mode: MONTH – DAY – YEAR Press SCROLL UP or desired value for the month/day. Press START/STOP/OK to lock your selection.
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Page 24: Start The Heart Rate Measurement
START THE HEART RATE MEASUREMENT 1. Wear the transmitter and the wrist receiver as described in the chapter Getting going. 2. Begin with display showing time of day. 3. Press START/STOP/OK. MEASURE appears in the display. The wrist receiver starts searching for heart rate transmission for max. - Page 25 5. 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...
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Page 26: Ownzone
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. - Page 27 Jogging at slow pace for 2 min. Running for 2 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.
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Page 28: Ownzone Methods
4. To restart the stopwatch press START/STOP/OK. O W N Z O N E M E T H O D S Polar Heart Rate Monitor uses multiple methods for determining your OwnZone. The OwnZone determination is based on measuring and analyzing the heart rate variability during graded exercise. -
Page 29: How To Use Previously Determined Ownzone
D E T E R M I N E D O W N Z O N E 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. -
Page 30: Functions During Heart Rate Measurement
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. I L L U M I N A T E T H E D I S P L A Y Press Backlight is activated for a few seconds. -
Page 31: Swap The User
In models M51 and M52 the sound signal will also alarm you at the end of the Fitness test. Press and hold 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. -
Page 32: Check Exercise Information
To reset the stopwatch to zero: 1. Stop the stopwatch. 2. Press and hold C H E C K E X E R C I S E I N F O R M A T I O N When the stopwatch is running press SCROLL DOWN to see the following information during the exercise: Time of day (TIME) -
Page 33: 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. -
Page 34: Stop The Heart Rate Measurement
SCROLL UP or Measure mode. Heart rate measurement stops. 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. -
Page 35: Recalling Training Information
INFORMATION 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. -
Page 36: Target Heart Rate Limits
TA R G E T H E A R T R AT E L I M I T S ( L I M I T S ) You will see the target heart rate limits of your exercise. AV E R A G E H E A R T R AT E ( AV E R A G E H r ) You will see the average heart rate of your exercise session. -
Page 37: Total Exercise Time
L AT E S T O W N I N D E X In models M51 and M52 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 SCROLL DOWN for a couple of seconds. -
Page 38: Ownindex
2max 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. -
Page 39: Fitness Test Settings
F I T N E S S T E S T S E T T I N G S To be able to carry out the Polar Fitness Test do the following settings: • Select your long-term physical activity level. -
Page 40: Carrying Out The Test
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 5 miles a week or spend more than 1,5 - 2 hours in comparable physical activity. - Page 41 • 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 SCROLL DOWN until you come to the Fitness test mode.
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Page 42: Fitness Test Result
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 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. - Page 43 Reference: In “Kuntotestauksen perusteet”. Liite ry. Helsinki 1999. Original reference: Shvartz E, Reihold RC: Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11, 1990.
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Page 44: Care And Maintenance
• 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. -
Page 45: Batteries
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 authorized Polar Service Center. -
Page 46: Precautions
M O N I T O R I N A W A T E R E N V I R O N M E N T Your Polar Heart Rate Monitor is water resistant to 100 feet/ 30 meters. To maintain the water resistance, do not operate the buttons of the wrist receiver under water. -
Page 47: Minimizing Possible Risks In Exercising With A Heart Rate Monitor
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. - Page 48 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...
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Page 49: Frequently Asked Questions
FREQUENTLY ASKED QUESTIONS W H A T S H O U L D I D O I F ..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. - Page 50 Polar Heart Rate Monitor determines the OwnZone heart rate limits on the basis of heart rate and age. If someone else uses your Polar M21 or Polar M22 it is necessary to zero the OZ.L heart rate limits which are in the memory. Reset the age in the USER mode.
- Page 51 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.
- Page 52 ... 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 the start button twice.
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Page 53: Polar Glossary
POLAR GLOSSARY Indicates an ongoing heart rate measurement.The 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. - Page 54 OWNCAL: Calorie expenditure during exercise. OWNINDEX: OwnIndex is a score which is comparable to . OwnIndex is a result of the Polar Fitness Test™ and 2max can be measured with Polar M51 and M52 Heart Rate Monitors.
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Page 55: Technical Specifications
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). - Page 56 OwnZone Upper Limit (manual) Lower Limit (manual) OwnCal In models M52 and M51: Polar Fitness Test Activity User id Height LIMIT VALUES Chronometer Heart rate limits Kcal Tot. kcal Tot.time 00 (ft/inch) 23 h 59 min 59 s 30 – 240 bpm...
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Page 57: Limited Polar Warranty
Polar Electro Oy, FIN-90440 KEMPELE, Finland 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. Polar logotype, Polar Pacer and Polar Beat are registered trademarks of Polar Electro Oy. -
Page 58: Disclaimer
Polar Electro Inc. makes no representations or warranties with respect to this manual or with respect to the products described herein. Polar Electro Inc. shall not be liable for any damages, direct or incidental, consequential or special, arising out of, or related to the use of this material or the... -
Page 59: Index
OwnIndex ... 38 OwnZone ... 26 OwnZone ON/OFF ... 14 Parts ... 6 Polar Fitness Test ON/OFF ... 19 Precautions ... 46 Recalling training information ... 35 Reset the total calorie consumption count ... 37 Reset the total exercising time ... 37 See your heart rate ... - Page 60 Polar Electro Inc. 370 Crossways Park Drive Woodbury NY 11797-2050 U.S.A Polar Service Center: 1-800-227-1314 Polar Electro Canada c/o Sport Dinaco Inc. 4330 Joseph-Dubreuil Lachine, Quebec CANADA, H8T 3C4 1-888-918-5043 www.polarusa.com USA 179170.B...