Polar F55 - Manuals

9 ENGLISH 1.2 WRIST UNIT BUTTONS AND SYMBOLS Note: Pressing a button briefly (approximately one second) has a different effect than pressing and holding the button for a longer period of time (at least two seconds). Light • Switch the backlight on. By pressing and holding the Light button, you can: ...

10 ENGLISH The envelope reminds you to check the exercises from last week or to perform the Polar Fitness Test. For further information, see the section Weekly and Monthly Follow-Up. The battery symbol indicates that the wrist unit battery is low. For further information, see the chapter Care and Ma...

13 ENGLISH 1.4 MEASURING YOUR HEART RATE To measure your heart rate, you need to wear the transmitter. Heart rate coding reduces interference from other heart rate monitors that are close by. To make sure that the code search is successful and ensure trouble-free heart rate monitoring, keep the wris...

14 ENGLISH 3. 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 electrode areas are firmly against your skin and that the Polar logo of the connector is in a central, upright position. . Wear the wrist unit as a wa...

1 ENGLISH 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. OwnIndex is ...

16 ENGLISH 2.1 PERFORMING THE FITNESS TEST 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. It takes 3- minutes to perform the test. To get reliable test resu...

17 ENGLISH If you have not set your long-term physical activity level in User Settings, Activity is displayed. Press the / buttons to select TOP , HIGH , MODERATE , or LOW . Press OK. The activity level is an assessment of your level of physical activity. Select the alternative that best describes t...

18 ENGLISH The test begins with Fitness Test and your heart rate being displayed. The increasing number of arrows indicates that the test is in progress.Stay relaxed. Keep your hands beside your body and limit body movements and communication with other people. Note: • If USER SETTINGS MISSING appea...

19 ENGLISH 2.2 FITNESS TEST TREND Fitness Test Trend contains your OwnIndex results. In the Fitness Test Trend you can view your 47 most recent OwnIndex results. When the trend view becomes full, the next OwnIndex result replaces the oldest. If you want to save the data for a longer period, transfer...

20 ENGLISH Fitness Classes The Polar Fitness Test result, your OwnIndex, is most meaningful when comparing your individual values and changes in them. OwnIndex can also be interpreted according to your gender and age. Locate your OwnIndex on the table to find your current cardiovascular fitness clas...

21 ENGLISH 3.1 KEEPS U FIT - OWN WORKOUT PROGRAM 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. The personalized Keeps U Fit - Own Workout Program helps you to plan your ...

23 ENGLISH . OwnIndex: The determination of your current fitness level affects the amount of exercise at different intensity levels that the Program recommends. • If you have already performed the Fitness Test, your latest OwnIndex value is displayed. If you know your maximal aerobic power (VO 2max ...

24 ENGLISH 3.1.2 VIEW AND EDIT YOUR PROGRAM This section describes how you can view and edit your Keeps U Fit - Own Workout Program. 1. If you start from the Time of Day display, press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select CA...

2 ENGLISH Light Moderate Hard The height of the bar indicates the weekly exercise target in the intensity zone. Your Weekly Exercise Targets Weekly Targets Target exercise count per weekTarget total exercise duration per weekTarget total calories (Cal/kcal) you should burn in your weekly exercise Pr...

26 ENGLISH Press OK to view the target exercise durations in different intensity zones. *Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light intensity can reach lower than 60% HR max . Light Exercising in the Light*...

27 ENGLISH Your Exercise Session Targets If you start from the Time of Day display, repeat steps 1-4 on page 24, and press the / buttons until Weekly Exercises is displayed. Weekly Exercises: Depending on your exercise count selection, your weekly exercise time is divided into individual exercise se...

28 ENGLISH Exercise Session Targets: Exercise name/Targets Target exercise durationTarget calories (Cal/kcal) you should burn in this exercise session Press the button to proceed. Alternatively, press OK to edit the exercise session targets and continue from Editing Exercise Targets.Alternatively, p...

29 ENGLISH Deleting Exercise Session You can delete a selected exercise session by pressing and holding the Light button in the Exercise Session Targets view.1. DELETE EXERCISE? is displayed. Press the / buttons to select YES or NO . Press OK. 2. If you select Yes, the wrist unit displays ARE YOU SU...

30 ENGLISH 3.1.3 PROGRAM SETTINGS In the Program Settings menu you can switch the OwnZone (automatic determination of your target heart rate zone) and Program on or off and rename your Program exercises. 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2. Press the / buttons t...

31 ENGLISH Renaming Exercise Sessions You can rename each exercise session with eight letters. The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + . : ?Press the / buttons to select the exercise session you want to rename. Press OK. • The adjustable letter is underlined and blinking. Press...

33 ENGLISH 3.2 POLAR BODY WORKOUT Polar Body Workout™ is your guide to strength (resistance) training. You can create and edit a body workout with the wrist unit and follow your progress while exercising. Based on your user settings, the wrist unit provides you a default body workout with movements,...

34 ENGLISH 3.2.1 CREATING YOUR BODY WORKOUT 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select BODY . Press OK. 4. Press the / buttons to select CREATE . Press OK. . The wrist unit displays BOD...

3 ENGLISH 3.2.2 VIEW AND EDIT YOUR BODY WORKOUT This section describes how you can view and edit your body workout. 1. If you start from the Time of Day display, press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select BODY . Press OK. 4....

36 ENGLISH Editing Count of Sets If you start from the Time of Day display, repeat steps 1-6. 7. Sets: Press the / buttons to adjust count of sets (1-3). Press OK. The wrist unit displays SETS UPDATED and returns to the movement list. Deleting Movement If you start from the Time of Day display, repe...

37 ENGLISH Muscle groupCursor shows you the selected movement Name of the selected movement 7. Press the / buttons to select the desired movement. Press OK.8. Sets: Press the / buttons to adjust the count of sets. Press OK. The wrist unit displays MOVEMENT ADDED and returns to the movement list. Not...

38 ENGLISH 3.2.3 BODY WORKOUT SETTINGS In the body workout settings you can switch the body workout on or off and rename your body workout. 1. Start from the Time of Day display. Press OK. Exercise is displayed.2. Press the / buttons to select Program . Press OK. 3. Press the / buttons to select BOD...

39 ENGLISH 4. REACH YOUR GOAL - START EXERCISING In the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energy expenditure. 4.1 STARTING EXERCISE RECORDING 1. Wear the transmitter as described in the section Measuring Your Heart Rate. When...

40 ENGLISH • If OwnZone is displayed, see the section OwnZone. • If you want to skip the OwnZone® determination and use the previously determined OwnZone, press OK. In this case, if you have not determined your OwnZone before, your age-based heart rate limits are used. • If you have selected a Progr...

41 ENGLISH Calories (displayed as Cal/kcal, depending on your units settings)The calories you have burned until now. HR zones (displayed if Program exercise is selected)The time spent in your present intensity zone.The intensity zone symbol shows you the zone you are at the moment.The target intensi...

42 ENGLISH Body exercise (displayed if the body workout is selected)Press OK to start the body workout. Body workout movements in the recommended performance order alternate with the movement information view. Body workout movements Cursor shows you the selected movementCount of setsMuscle group Inf...

43 ENGLISH When 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 unit returns to the movement list.After completing the set, the movement is removed from the movement list. Alternatively, if you do not want to per...

44 ENGLISH Changing the Displayed Exercise Information In the Exercise and Calories display, you can change the upper row information to personalize the display by pressing and holding the button. Exercise duration Time of Day Calories (Cal/kcal) Fitness bullets - a bullet appears for every 10 minut...

4 ENGLISH Switching the Backlight On Press the Light button and the display is illuminated for a few seconds.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 ...

46 ENGLISH Changing Settings During Exercise You can change the settings while recording your exercise or you can pause the exercise recording while modifying your settings. 1. If you want to change the settings without pausing the exercise recording, press and hold OK. Alternatively, if you want to...

47 ENGLISH 4.3 STOPPING THE EXERCISE 1. Press the Back button. Your current heart rate is displayed. Exercise recording is paused. is displayed. 2. Select EXIT with the / buttons and press OK. Summary of your exercise is displayed. Exercise duration (hh.mm.ss)Calories burned during the exercise (Cal...

48 ENGLISH 4.4 EXERCISE SETTINGS In the Exercise Settings menu you can view and select your next exercise session and settings used during exercise. 1. Start from the Time of Day display. Press OK.2. Exercise is displayed. Press OK. 3. Press the / buttons to select SETTINGS . Press OK. 4. Press the ...

49 ENGLISH HR Alarm Setting Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons. Press OK. If you select Vol 2 or Vol 1 the alarm sounds if you are not within your target heart rate zone while exercising. HR View Setting Press the / buttons to select HR (beats per minute), or HR% (a ...

0 ENGLISH MANUAL: Instead of determining your target heart rate zone by using OwnZone or Automatic limits, you can determine your target heart rate limits manually by using the age formula. The wrist unit displays your previously determined heart rate limits. Alternatively, if you have not determine...

1 ENGLISH Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum heart rate (HR max ) or as beats per minute (bpm). HR max is the highest number of heartbeats per minute during maximum physical exertion. The wrist unit calculates you...

3 ENGLISH Determining Your OwnZone Heart Rate Limits Check the following before you start to determine your OwnZone:• You have set your user information correctly.• You have switched the OwnZone function on. Each time you start saving exercise information and have the OwnZone function on, the wrist ...

4 ENGLISH . At some point during the five stages, you hear two beeps. Your OwnZone has been determined. If the OwnZone determination succeeds, the following information is displayed: OwnZone UpdatedOwnZone heart rate limits as beats per minute (bpm) or as a percentage of your maximum heart rate (%HR...

ENGLISH 5. FOLLOW-UP YOUR ACHIEVEMENTS 5.1 DAILY FILE In the Daily File you can view detailed exercise information from your 26 most recent exercise sessions, such as exercise duration, calories burned, maximum and average heart rate and exercise time in different intensity zones. When the File beco...

6 ENGLISH The following information is displayed: Exercise name, if the Program exercise or body workout was selected while exercising. Alternatively, if the Manual exercise was selected, Exercise is displayed. Graphic bars indicate the amount of exercise performed. The height of the bar indicates t...

7 ENGLISH Time in Zone (displayed if the Manual exercise or body workout was selected while exercising and HR limits were on)Heart rate limitsExercise duration between heart rate limits Heart Rate Maximum (Max) andaverage (Avg) heart rate in beats per minute alternate with the percentage of maximum ...

60 ENGLISH Total Duration The last reset date of the total cumulative exercise duration.Total cumulative exercise duration for several exercise sessions, starting from the previous reset. Note: Your total exercise duration is displayed in hours and minutes until you reach 99 hours and 59 minutes. Af...

61 ENGLISH 5.4 DIARY This section describes how to compare your target exercise duration, count, calories, and duration in different intensity zones to the values you have achieved. This way you have reliable information on your progress immediately and you know if you are reaching your goal as plan...

62 ENGLISH Diary Exe.Count (exercise count) Weekly target exercise count The exercise count bar is highlightedThe total exercise counts you have achieved Exe.Time (exercise duration) Weekly target exercise durationThe exercise duration bar is highlightedThe total exercise duration you have achieved ...

64 ENGLISH 5.5 WEEKLY AND MONTHLY FOLLOW-UP Weekly Follow-Up The weekly follow-up function automatically reviews your progress and reminds you to check the previous week’s exercises.The reminder appears between Sunday and Monday at midnight. 1. Press the button to open the reminder . 2. CHECKING YOU...

6 ENGLISH 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 the Fitness Test for one month.1. Press the button to open the reminder . 2. TEST YOUR OWNINDEX is displayed. Press OK to enter to the Fitness Tes...

66 ENGLISH 6. REMEMBER TO RELAX - GET YOUR OWNRELAX OwnRelax is the result of a relaxation session, which is an easy and quick way to test how relaxed your body is. The relaxation session is based on heart rate and heart rate variability measurement. Heart rate and heart rate variability are sensiti...

68 ENGLISH 6.2 INTERPRETATION OF THE RESULTS The results of your relaxation session are always your personal values and thus comparisons should be done against your own individual values. Before you can interpret your OwnRelax value, you need to identify your relaxation heart rate level as a base. I...

69 ENGLISH OwnRelax (milliseconds) and relaxation heart rate (beats per minute) values according to age in men and women. 2-34 39-60 32-42 23-32 1-23 11-1 3-44 34-49 23-32 16-23 12-16 8-11 4-4 23-34 16-24 13-18 10-14 6-8 -64 20-30 1-21 10-1 7-12 4-7 6-74 18-30 13-20 10-12 -9 4- 2-34 4-69 37-2 24-34 ...

70 ENGLISH 6.3 RELAXATION TREND Relaxation Trend contains your OwnRelax values. In the Relaxation Trend you can view your 47 most recent OwnRelax values. When the trend view becomes full, the next OwnRelax value replaces the oldest. If you want to save the data for a longer period, transfer the Rela...

71 ENGLISH . Press OK to see detailed information on your OwnRelax result: Your OwnRelax in milliseconds, ms (average value of the session)The bar corresponds to the milliseconds value Your relaxation heart rate as beats per minute (average value of the session) 6. Press the Back button to return to...

72 ENGLISH 7. GET EXTRA BENEFIT FROM POLAR APPLICATIONS - DATA COMMUNICATION Your Polar fitness heart rate monitor offers you the option of transferring data between your wrist unit, PC and Nokia mobile phone. You can edit and transfer your wrist unit settings easily from your PC to your wrist unit ...

73 ENGLISH 8. SETTINGS In 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 set information, such as heart rate limits, volume, and alarm settings. 8.1 WATCH SETTINGS Note that there are two ways that the time and date can be...

74 ENGLISH Timer Setting You 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 1-3. 4. Press the / buttons to select TIMER . Press OK. . Set the hours with the / buttons. Press OK. 6. Set the minutes with the / buttons. Press...

7 ENGLISH Reminder Settings 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. Adding a Reminder 1. If you start from ...

76 ENGLISH Alarm: 12. Press the / buttons to select a reminder alarm. Depending on your selection, the reminder alarm is activated 1 DAY , 1 HOUR , 30 MIN , or 10 MIN before or at the reminder time ( ON TIME ). Press OK. Repeat: 13. Press the / buttons to select a repetition time. The reminder will ...

77 ENGLISH Viewing and Editing Reminders 1. If you start from the Time of Day display, press OK.2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select WATCH . Press OK. 4. Press the / buttons to select REMIND . Press OK. . Select the desired reminder with the ...

78 ENGLISH 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 . Press OK. Note! After you delete the reminder, you cannot restore it. Switching the Reminder A...

79 ENGLISH Alarm Setting 1. If you start from the Time of Day display, press OK. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select WATCH . Press OK. 4. Press the / buttons to select ALARM . Press OK. . Press the / buttons to select alarm DAILY , MON-FRI ,...

80 ENGLISH Time Setting If you start from the Time of Day display, repeat steps 1-3. 4. Press the / buttons to select TIME . Press OK. . Press the / buttons to select 12 H or 24 H time mode. Press OK. If you chose 12 h mode, select AM or PM with the / buttons. Press OK. 6. Set the hours with the / b...

81 ENGLISH 8.2 HEART RATE SETTINGS In the HR (Heart Rate) Set menu, you can edit the settings used during exercise sessions, alarm setting and view mode. 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the...

82 ENGLISH 8.3 USER SETTINGS In the User Settings menu, you can edit your personal data, weight, height, birthday, gender, activity level, and extra user settings. 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2. Press the / buttons until Settings is displayed. Press OK. 3....

83 ENGLISH Activity Level Description 7. Adjust the day ( dd ) or month ( mm ) with the / buttons. Press OK. 8. Adjust the year ( yy ) with the / buttons. Press OK. 9. Sex: Select MALE or FEMALE with the / buttons. Press OK. 10. Activity: Select your long-term physical activity level TOP , HIGH , MO...

84 ENGLISH 11. View Extra User Settings: It is recommended that you change the following settings (HR max , VO 2max ) only if you know your laboratory-measured value . Press OK to enter Extra User Settings. Alternatively, press and hold the Back button to return to the Time of Day display. 12. Maxim...

8 ENGLISH 14. Maximal oxygen uptake value (VO 2max , ml/kg/min): Press the / buttons to set your maximal oxygen uptake value. Press OK. VO 2max is the maximum capacity for oxygen consumption by your body during maximum exertion. This is also known as aerobic power or maximal oxygen intake/consumptio...

86 ENGLISH 8.4 GENERAL SETTINGS In the General Settings menu, you can edit general settings for the wrist unit. The general settings include volume, keylock, units, and language settings. 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2. Press the / buttons until Settings is...

88 ENGLISH Your Polar heart rate monitor is a high-tech instrument and should be treated with care. The suggestions below will help you fulfill the guarantee obligations. Store your heart rate monitor in a cool and dry place. Do not store it in a damp environment, in non-breathable material (i.e. pl...

89 ENGLISH Wash the strap regularly in a washing machine at 40ºC/104ºF or at lest after every fifth use. This ensures reliable measurement and maximizes the life span of the transmitter. Use a washing pouch. Do not soak, spin-dry, iron, dry clean or bleach the strap. Do not use detergent with bleach...

90 ENGLISH 10.1 INTERFERENCE DURING EXERCISE 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 ph...

91 ENGLISH 10.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING Exercise may include some risk. Before beginning a regular exercise program, it is recommended that you answer the following questions concerning your health status. If you answer yes to any of these questions, we recommend that you consult a...

92 ENGLISH What 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 heart rate reading (00 / - -)? 1. Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed. 2. Check...

94 ENGLISH 12. TECHNICAL SPECIFICATION Your Polar fitness heart rate monitor is designed to • help users to achieve their personal fitness goals • indicate the level of physiological strain and intensity during an exercise session No other use is intended or implied. Water resistance of Polar produc...

96 ENGLISH 13. 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 hav...