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Polar Electro F55 User Manual

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Manufactured by
Polar Electro Oy
Professorintie 5
FIN-90440 KEMPELE
Tel +358 8 5202 100
Fax +358 8 5202 300
www.polar.fi
17928481.00 ENG A
BUTTONS
Light
Back
Press OK to enter the menu.
User Manual
Press the
Polar F55™
Press and hold the Back button to return to the Time of Day
display.
OK
/
buttons to move forward in the menus.

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  • Page 1 BUTTONS Light Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Back Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi Press OK to enter the menu. 17928481.00 ENG A User Manual Press the buttons to move forward in the menus.
  • Page 2 Program and relaxation values. and mobile The Polar fitness heart rate monitor includes the Polar Keeps U Fit™ - Own Workout Program, which gives you burned during as well as Polar Body phone. guidance how much you need to exercise to achieve your personal fitness goals. Additionally, you can create a...

  • Page 3: Table Of Contents

    CONTENTS GETTING STARTED - PERSONALIZE YOUR POLAR F55 ...................... 8 1.1 PRODUCT ELEMENTS .............................. 8 1.2 WRIST UNIT BUTTONS AND SYMBOLS........................9 1.3 BASIC SETTINGS ..............................11 1.4 MEASURING YOUR HEART RATE ..........................13 TEST YOUR FITNESS LEVEL - GET YOUR OWNINDEX ....................... 15 2.1 PERFORMING THE FITNESS TEST...........................
  • Page 4 6.1 PERFORMING THE RELAXATION SESSION....................... 66 6.2 INTERPRETATION OF THE RESULTS ........................68 6.3 RELAXATION TREND .............................. 70 GET EXTRA BENEFIT FROM POLAR APPLICATIONS - DATA COMMUNICATION..............72 SETTINGS ..................................73 8.1 WATCH SETTINGS ..............................73 8.2 HEART RATE SETTINGS............................81 8.3 USER SETTINGS ..............................

  • Page 5: Getting Started - Personalize Your Polar F55

    Note: Pressing a button briefly (approximately one second) has a different effect than pressing and holding the button for a longer period of The Polar fitness heart rate monitor set consists of the This User Manual contains the necessary information on time (at least two seconds).

  • Page 6: Basic Settings

    1. Activate the wrist unit by pressing any button. The display fills up with digits. Press OK. total number of settings, and the 2. WELCOME TO POLAR FITNESS WORLD is displayed. Press OK to start settings. The alarm symbol indicates that flashing symbol indicates the...

  • Page 7: Measuring Your Heart Rate

    YES or NO. Press OK. If you select Yes, your settings are accepted and you can start using your Polar heart rate monitor. If you select No, you can change your Basic Settings. Press the Back button until you return to the setting you want to change.

  • Page 8: Test Your Fitness Level - Get Your Ownindex

    OwnIndex 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 your heart rate and heart rate variability at rest as well as on your gender, height, body weight, and self assessed physical activity.

  • Page 9: Performing The Fitness Test

    TOP, HIGH, MODERATE, or LOW. Press OK. Note: Before you can perform the Polar Fitness Test, you need to enter your personal user information and long-term physical activity level in the User Settings and to wear your transmitter.

  • Page 10: Fitness Test Trend

    When the trend view becomes full, the next OwnIndex result replaces the oldest. If you want to save the data for a , ml/kg/min) number of arrows indicates that longer period, transfer the Fitness Test Trend to the Polar Fitness Trainer web service. For further information, see the chapter 2max Your fitness classification the test is in progress.

  • Page 11: Set Your Goal - Create Workout Program

    OwnIndex can also be interpreted according to your gender and age. Locate your OwnIndex on the table to find your The Polar Keeps U Fit - Own Workout Program is based on your current fitness level, giving you guidance on how much you need to exercise to achieve your personal fitness goals.

  • Page 12: Creating Your Program

    five hours a week, divided into four to six exercise sessions. • If you have not performed the Polar Fitness Test before or if it has been more than six months since you last performed it, OWNINDEX MISSING.

  • Page 13: View And Edit Your Program

    Your Weekly Exercise Targets 7. Exe.Count (exercise count): Based on your OwnIndex and target selection, the wrist unit recommends how many times a week you should exercise. The cursor shows you the Weekly Targets recommended value. Target exercise count per week If you wish, you can change the value with the buttons.
  • Page 14 Alternatively, select ADD to include an extra exercise *Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light session in your Program. intensity can reach lower than 60% HR Press OK.
  • Page 15 Exercise Session Targets: Editing Exercise Targets 1. EDIT DURATION? is displayed. Press the buttons to select YES or NO. Press OK. Exercise name/Targets If you select Yes, the hours start to flash. If you select No, the wrist unit returns to the Targets view. Target exercise duration 2.

  • Page 16: Program Settings

    3.1.3 PROGRAM SETTINGS Renaming Exercise Sessions In the Program Settings menu you can switch the OwnZone (automatic determination of your target heart rate zone) and You can rename each exercise session with eight letters. The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + . : ? Program on or off and rename your Program exercises.

  • Page 17: Update Your Program

    There are two ways you can update your Keeps U Fit - Own Workout Program: editing the exercise sessions of your current Polar Body Workout™ is your guide to strength (resistance) training. You can create and edit a body workout with the Program and creating an entirely new Program.

  • Page 18: Creating Your Body Workout

    3.2.1 CREATING YOUR BODY WORKOUT 3.2.2 VIEW AND EDIT YOUR BODY WORKOUT 1. Start from the Time of Day display. Press OK. Exercise is displayed. This section describes how you can view and edit your body workout. 2. Press the buttons to select Program.
  • Page 19 5. Press the buttons to select the movement. Press OK. Alternatively, select ADD MOVE to include an extra movement Muscle group Name of the selected movement in your body workout. Press OK and continue from section Adding Movement. Cursor shows you the selected movement Selected movement name 6.

  • Page 20: Body Workout Settings

    4. REACH YOUR GOAL - START EXERCISING 3.2.3 BODY WORKOUT SETTINGS • Press and hold OK to skip editing the rest of the letters. In the body workout settings you can switch the body workout • After editing the last letter, press OK. In the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energy on or off and rename your body workout.

  • Page 21: Functions During Exercise

    Checking the Time of Day symbol is displayed if your Target exercise duration Bring the wrist unit near the Polar logo on the transmitter. The time of day and your current heart rate are displayed. OwnZone determination succeeds Target calories (Cal/kcal)
  • Page 22 Body exercise (displayed if the Press OK to start performing the first movement. When you have completed all the sets of the movement, press OK. body workout is selected) Alternatively, press the buttons to select the desired The name of the movement and COMPLETED are displayed for a moment, the wrist unit returns Press OK to start the body movement.
  • Page 23 After you have illuminated the display once while exercising night mode symbol appears in the display. The display automatically illuminates each time you press any button or bring the wrist unit near the Polar logo on the transmitter, until you stop recording the exercise.

  • Page 24: Stopping The Exercise

    Changing Settings During Exercise 4.3 STOPPING THE EXERCISE You can change the settings while recording your exercise or you can pause the exercise recording while modifying your 1. Press the Back button. Your current heart rate is displayed. Exercise recording is paused. is displayed.

  • Page 25: Exercise Settings

    4.4 EXERCISE SETTINGS HR Alarm Setting Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the buttons. Press OK. In the Exercise Settings menu you can view and select your next exercise session and settings used during exercise. If you select Vol 2 or Vol 1 the alarm sounds if you are not within your target heart rate zone while exercising.
  • Page 26 OFF: The function is switched off and there are no target heart rate limits during the exercise session. *Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light intensity can reach lower than 60% HR...

  • Page 27: Ownzone

    Check the following before you start to determine your OwnZone: Your Polar fitness heart rate monitor is able to determine your individual exercise heart rate zone automatically. This is called OwnZone (OZ) and it can be determined during a warm-up period lasting 1-5 minutes by walking, jogging, or in other exercise •...

  • Page 28: Follow-Up Your Achievements

    When the File becomes full, the oldest File information is replaced by the most recent. If you want to save the exercise data your maximum heart rate (%HR ) depending on your settings for a longer period, transfer the File to the Polar Fitness Trainer web service. For further information, see the chapter Data Your current heart rate Communication.
  • Page 29 Heart Rate The following information is displayed: Time in Zone (displayed if the Maximum (Max) and Manual exercise or body workout Exercise name, if the Program exercise or body workout was selected while exercising. average (Avg) heart rate in beats was selected while exercising Alternatively, if the Manual exercise was selected, Exercise is displayed.

  • Page 30: Weekly File

    5.2 WEEKLY FILE 5.3 TOTALS FILE Calories The last day of the selected week You can check the automatically saved weekly Diary information in the Weekly File. The Weekly File includes information for In the Totals File you can view your total cumulative Cumulative exercise calories the 26 most recent weeks.
  • Page 31 Total Duration Total Calories 5.4 DIARY The last reset date of the total The last reset date of the total This section describes how to compare your target exercise duration, count, calories, and duration in different intensity zones cumulative exercise duration. cumulative calories (Cal/kcal).

  • Page 32: Diary

    Diary Press Back to return to the Diary view and press the Hard button to proceed to the HR zones view. Press OK. Your target exercise duration in the Hard intensity zone Exe.Count (exercise count) Alternatively, press and hold Back to return to the Time of The Hard intensity zone bar is highlighted Day display.

  • Page 33: Weekly And Monthly Follow-Up

    5.5 WEEKLY AND MONTHLY FOLLOW-UP Monthly Follow-Up The wrist unit automatically reminds you to perform the Fitness Test on the first day of the month, if you have not performed Weekly Follow-Up the Fitness Test for one month. 1. Press the button to open the reminder The weekly follow-up function automatically reviews your progress and reminds you to check the previous week’s exercises.

  • Page 34: Remember To Relax - Get Your Ownrelax

    6. REMEMBER TO RELAX - GET YOUR OWNRELAX 1. Wear the transmitter as described in the section Note: • If the wrist unit does not receive your heart rate, Session stopped OwnRelax is the result of a relaxation session, which is an easy and quick way to test how relaxed your body is. The relaxation Measuring Your Heart Rate.

  • Page 35: Interpretation Of The Results

    6.2 INTERPRETATION OF THE RESULTS OwnRelax (milliseconds) and relaxation heart rate (beats per minute) values according to age in men and women. The results of your relaxation session are always your personal values and thus comparisons should be done against your 1.

  • Page 36: Relaxation Trend

    When the trend view becomes full, the next OwnRelax value replaces the oldest. If you want to save the data for a longer The bar corresponds to the milliseconds value period, transfer the Relaxation Trend to the Polar Fitness Trainer web service. For further information, see the chapter Data Your relaxation heart rate as beats per minute (average value of the session) Communication.

  • Page 37: Get Extra Benefit From Polar Applications - Data Communication

    General enter the desired settings. With the Polar MobileLink to Fitness™ application you can send data from your wrist unit to Nokia mobile phone and from Press OK mobile phone to the Polar Fitness Trainer web service. Moreover, you get other useful fitness tools to your Nokia mobile phone.
  • Page 38 Timer Setting Reminder Settings You can set the countdown timer to sound an alarm once after a set time. You can set seven different reminders to tell you about important events, or to remind you to exercise at a specific time. You can edit the reminder text, date, time, alarm, repeat period, and link an exercise session to a reminder.
  • Page 39 Alarm: Viewing and Editing Reminders 12. Press the buttons to select a reminder alarm. Depending on your selection, the reminder alarm is activated 1 DAY, 1. If you start from the Time of Day display, press OK. 1 HOUR, 30 MIN, or 10 MIN before or at the reminder time (ON TIME). Press OK. buttons until Settings is displayed.
  • Page 40 Alarm Setting 8. Edit the selected value as instructed in the section Adding a Reminder. Alternatively, if you select Delete, the wrist unit displays DELETE REMINDER? Press the buttons to select YES or NO. 1. If you start from the Time of Day display, press OK. Press OK.

  • Page 41: Heart Rate Settings

    Time Setting 8.2 HEART RATE SETTINGS HR Alarm Volume Setting Press the buttons to select VOL 2 (loud), VOL 1 If you start from the Time of Day display, repeat steps 1-3. In the HR (Heart Rate) Set menu, you can edit the settings buttons to select TIME.

  • Page 42: User Settings

    8.3 USER SETTINGS 7. Adjust the day (dd) or month (mm) with the buttons. Press OK. 8. Adjust the year (yy) with the buttons. Press OK. In the User Settings menu, you can edit your personal data, weight, height, birthday, gender, activity level, and extra user 9.
  • Page 43 ): Press the buttons to set your heart rate value in a sitting position. the Polar Fitness Test. For further information, see the section Test Your Fitness Level - Get Your OwnIndex. Press OK. • If you have accidentally changed the Extra User Settings, you can return to the default settings by pressing and holding the Light button.

  • Page 44: General Settings

    8.4 GENERAL SETTINGS 1. Volume for Sounds 4. Language Settings Automatic The wrist unit automatically locks all the Press the buttons to select VOL 2 (loud), VOL 1 (quiet), buttons, except the Light button, if you do not If you start from the Time of Day display, repeat steps 1-4. In the General Settings menu, you can edit general settings or sounds OFF.
  • Page 45 Polar Service Center groove. Service only. At the same time, a full periodic check of the Polar heart rate WearLink Strap 6. Gently press the cover deep enough so that its exterior surface is During the two-year guarantee/warranty period we recommend that monitor will be done.
  • Page 46 It is important to be sensitive to your body’s responses during The percentage of people who have problems in heart rate 4. If the Polar heart rate monitor still does not work with the exercise. If you feel unexpected pain or excessive fatigue when measuring is considerably higher in water than in other use.
  • Page 47 ...the display is blank? The Polar heart rate monitor is in battery saving mode when it is dispatched from the factory. To activate it, press any of the buttons twice. WELCOME TO POLAR FITNESS WORLD is displayed. See the section Basic Settings.
  • Page 48 Water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three different categories according to their water resistance. Check the back of your Polar product for the water resistance category and compare it to the chart below.
  • Page 49 The names and logos marked with a ™ symbol in this user 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 manual or in the package of this product are registered trademarks of Polar Electro Oy, except that Windows is a registered trademark of Microsoft Corporation.

  • Page 50: English

    15. INDEX 12h/24h time mode..............11, 80 Follow-up Your Achievements............55 Alarm setting ................79 OwnIndex ..................15 Backlight ................9, 45 OwnRelax ..................66 Basic settings ................11 OwnZone ..................52 Battery replacement..............88 Pause an exercise ..............45 Buttons ...................

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