Dell RPS-600 Power Supply User Manual
Contents
1. Precision Multisport Edmund R Burke Ph D Precision Cycling Neil Craig e Scientific Heart Rate Training Sally Edwards 55er The Heart Rate Monitor Book Mark Fenton and Dave McGovern cc Precision Walking Ute Haas M Sc Tarja Suomi M Sc and Dr Raija Laukkanen Ph D Precision Aerobics Dr Peter J G M Janssen Training Lactate Pulse Rate Dr Katriina Kukkonen Harjula MD and Dr Raija Laukkanen PIU Scenic totes Precision Weight Management Dr Raija Laukkanen Ph D Research Index se Nn RU Precision Sports Aerobics Dr James M Rippe Target Your Fitness and Weight Management Goals Dr Jamer M Rippe The Polar Fat Free and Fit Forever Program POLAR ACCESSORIES e Polar Bike Mount for all bikes and Polar Heart Rate Monitors e Elastic straps of different lengths e Extra Transmitter for other family members e Polar Heart Bra for women e Test handle for groups and trainers Ask your local dealer or distributor for more details 32 FITWATCH manual GBR E 32 33 Polar Service will help you get the most out of your Polar Heart Rate Monitor Should your Polar Heart Rate Monitor need service please follow the instructions CHECK LIST Before you return your Polar Heart Rate Monitor for service please check the following jl IS THE TRANSMITTER BEING WORN CORRECTLY The Polar logo should be right side up and the Transmitter flat2. For more information on heart rate monitoring i Polar products Polar books and booklets 24 FITWATCH manual GBR E 24 25 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 e Wash the Polar Transmitter regularly after use with a mild soap and water solution Rinse with pure water Dry carefully after washing e Never store the Polar Transmitter wet Sweat and moisture can keep its electrodes wet and the Polar Transmitter activated which shortens the battery life e Store your Polar Heart Rate Monitor in a cool and dry place e Do not bend or stretch the Polar Transmitter This may damage the electrodes e Keep your Polar Heart Rate Monitor out of extreme cold below 10 C 14 F and heat above 50 C 122 F e Do not expose the Polar Heart Rate Monitor to direct sunlight for extended periods such as by leaving it in a car 25 5 1 2001 10 55 e NENNEN BATTERIES POLAR TRANSMITTER The estimated average battery life of the Polar Transmitter is 2500 hours of use Contact your distributor dealer for a Transmitter replacement P See Service for detailed instructions Polar recycles used Transmitters POLAR WRIST RECEIVER The
3. against the skin The elastic strap should be adjusted for a snug and comfortable fit ARE THE ELECTRODES MOIST ON THE TRANSMITTER It is important that the electrodes are wet during the heart rate measurement IS THE TRANSMITTER CLEAN Regular washing with mild soap and water solution and thorough dry afterwards will ensure that good conductivity remains ARE YOU HAVING DISTURBANCES CAUSED BY OTHER PEOPLE WITH HEART RATE MONITORS OR EXERCISE EQUIPMENT P Precautions Polar Heart Rate Monitor and interference for more details 5 1 2001 10 55 e NMENENENSI T SENDING INSTRUCTIONS 1 Pack the product carefully to avoid further damage 2 Include all the parts of the Polar Heart Rate Monitor A full periodic check will be done on the whole product 3 Include proof of purchase a receipt or its photocopy if the product is under warranty 4 Include a detailed description of the problem Use the return sheet of the Customer Care Charter 5 Include your name return address and daytime telephone number 6 Ship postage prepaid to your dealer or distributor For contact details see the Customer Care Charter POLAR S SERVICE PROCEDURE Any service is recommended to be done by authorised Polar service personnel Our standard test and check procedure will be performed to all Polar Heart Rate Monitors The test includes following elements POLAR TRANSMITTER 1 Visual inspection 2 Check of the
4. is on Also a flashing heart rate reading informs you of being outside your larget Zone FITWATCH manual GBR E 8 9 HENCE CHECK THE TIME OF DAY Whilst exercising you can check the time of day momentarily by bringing the Wrist Receiver near the Transmitter s Polar logo The time of day and backlight will be on for a few seconds STOP HEART RATE MEASUREMENT 1 Press and hold the left button to stop heart rate measurement Heart rate measurement stops Time of day appears in the display In case you forget to stop the heart rate measurement when ending your exercise session and taking off the Transmitter the Wrist Receiver turns itself into Time mode if no heart rate signal is received for 5 minutes 5 1 2001 10 55 HENCE How to Set fS a 5 Press the right button to select the correct CE aie S value for the Lower Limit Your a b The value for the Lower Limit starts to increase ac P il DA in 5 beats increments Target i Zone r F 6 Press the left button to lock your selection Polar Fitwatch enters the Time mode 1 Begin with the display showing time of day f The Upper Limit cannot be set below the Lower Limit When the Lower Limit value reaches the Upper Limit value the Lower Limit will be reset to 15 the lowest possible setting 2 Press the left button to enter the Target Zone setting mode The Upper Limit reading appears flashi
5. receiver under water e Wash and dry your transmitter regularly after use e Do not store your Polar Heart Rate Monitor wet Store it in a dry and cool place e Keep the Polar Heart Rate Monitor out of extreme cold and heat 3 Polar Fitwatch Wrist Receiver FITWATCH manual GBR E 4 5 5 1 2001 10 55 e NENNEN GETTING GOING 1 Attach the Transmitter to the elastic strap 2 Adjust the strap length to fit snugly and comfortably 3 Secure the strap around your chest below the chest muscles Lock the buckle Check that the Polar logo is in a central upright position 4 Pull the Transmitter off your chest s and wet the grooved electrode i areas on the back of it M 3 d 5 Check that the wet electrode i areas are firmly against your skin 6 Wear the Wrist Receiver as you would wear an ordinary watch Alternatively if you go biking you may attach the Wrist Receiver to a Polar Bike Mount P Polar Products Keep the Wrist Receiver within the transmission range 1 metre 3 feet f It is recommended that you wear the Transmitter e 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 water solution 2 Rin
6. 0 41 r Recyclable material Graphic design CIS Kajaani Finland E lif GBR Polar Fitwatc Heart Rate Monit User s Manual zt CI aE TE WL A D r 5 1 2001 10 55
7. ATCH manual GBR E 16 17 EUH e If you aim for improved fitness or exercise for competitive reasons your exercise intensity is moderate or heavy paced and it causes clear breathlessness and sweating However when planning your personal exercise dose you can vary the workout intensity e g if there is a change in your physical condition or feelings Target zones are calculated using the person s maximum heart rate as a reference The most reliable way to determine your individual Target Zone is to have your maximum heart rate measured at an exercise stress test For more information on an exercise stress test consult your physiologist or doctor However according to ACSM most people can estimate their maximum heart rate by the formula 220 Age Maximum Heart Rate For example a 35 year old person s Maximum Heart Rate would be 220 35 2 185 beats per minute The following Target Range Chart helps you find the right Target Zone for your needs The percentages for the Target Zones are counted from the maximum heart rate measured or predicted 17 5 1 2001 10 55 e NMENENENSI T Measured HRmax 190 185 180 175 170 165 160 155 180 Bpm 200 180 160 140 120 100 90 Age 20 25 30 3 4A 4 5 6 6 70 How to find your personal Target Zone If you have had your maximum heart rate measured at an exercise stress test use the upper axis for measured HR This gives you the precise values
8. CEIVER MUST BE REPLACED We recommend having all service done by authorised Polar Service Especially during the warranty period this is necessary to keep the warranty of the whole Polar Heart Rate Monitor valid 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 gt Care and Maintenance Batteries and Service 30 FITWATCH manual GBR E 30 31 Technical gt 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 TRANSMITTER 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 POLAR WRIST RECEIVER Battery type CR 2032 Battery life Average 1 year 2h day 7 days week Operating temperature 10 C to 50 C 14 F to 122 F Water resistancy to 20 metres Accuracy of heart rate measurement 1 or 1 beats per minute whichever larger definition applies to steady state conditions DEFAULT SETTINGS Upper Limit 100 Lower Limit 60 Time of day 10 00 AM 31 5 1 2001 10 55 pitt Polar Books and Accessories POLAR BOOKS AND BOOKLETS Roy Benson MPE steuert Precision Running Dr Matthew Brick
9. R E 14 15 Exercising with Your Polar Heart Rate Monitor Regular exercise helps you to sustain and improve your health and fitness as well as feel better Exercising has also other great benefits you can reduce stress learn to know your body s reactions and optimise your training time Whether you are about to start a regular exercise program or you already do sports training a Polar Heart Rate Monitor will help you to achieve your personal fitness goals in less time with greater safety The effect of your exercise program depends on four factors e Intensity of exercise e Duration of exercise e Frequency of exercise e Mode of activity Exercise may include some risk especially for those who have been sedentary To minimise possible risks consider the following advice Before beginning a regular exercise program consult your doctor e if you are over 35 years of age e if you have not been following a regular exercise program during the past 5 years e if you smoke e if you have high blood pressure e if you have high blood cholesterol e if you have any signs or symptoms of any disease e if you are recovering from a serious illness or a medical treatment e g surgery e if you use a pacemaker or another implanted electronic device 15 5 1 2001 10 55 e NENNEN GENERAL EXERCISE RECOMMENDATION American College of Sports Medicine ACSM 1990 1995 defines a recommended exercise dose for develo
10. Target Zone limits are 130 157 bpm FREQUENCY OF TRAINING It is recommended that you exercise 3 5 times a week You can improve your performance by increasing the frequency of training Remember to let your body recover properly between the training sessions MODE OF ACTIVITY Select activities that you enjoy and vary your exercise modes To build a solid base for your aerobic conditioning choose continuous activities such as jogging running walking swimming bicycling rowing and cross country skiing To improve your muscular endurance and strength as well as flexibility choose intermittent activities such as tennis badminton football ice hockey resistance training and gymnastics 19 5 1 2001 10 55 e NENNEN STRUCTURE OF AN EXERCISE SESSION Begin each workout slowly and give your body a chance to warm up for at least for 5 minutes so that your heart rate is below the selected Target Zone Gradually increase the intensity of your exercise until you are in your Target Zone Remain in your Target Zone for the desired time After that gradually reduce the intensity of your exercise and let your heart rate fall below the Target Zone with a 5 minute cool down period For an example of an exercise session for a 35 year old person with Improved Fitness as a target please see the following chart Heart Rate Beats Per Minute 150 TARGET ZONE 130 Resting mum Target Zone oo
11. Transmitter you are wearing Check that the elastic strap has not become loose during exercise Make sure that the electrodes of the Transmitter are moistened Make sure that there is no other heart rate transmitter within the reception range 1 metre 3 feet gt Precautions Crosstalk Cardiac arrythmia may cause irregular readings In this case consult your physician 29 5 1 2001 10 55 e NMENENENSI T HEART RATE READING BECOMES ERRATIC OR EXTREMELY HIGH OVER 200 BPM You may have come within range of strong electromagnetic signals which cause erratic readings on the Receiver display Check your surroundings and move further away from the source of disturbance gt Precautions THERE ARE NO REACTIONS TO ANY BUTTONS Reset the Polar Heart Rate Monitor Resetting clears all memory values and settings will return to the default settings 1 Wear the Polar Transmitter as described earlier in this manual 2 Simultaneously press both buttons and hold the Polar logo of the Wrist Receiver to the Polar logo of the Polar Transmitter Display becomes full of digits 3 Press either the right or the left button once You hear a long beep Polar Fitwatch enters the Time mode IHE DISPLAY IS BLANK OR FADING Usually the first sign of a discharged battery is disappearing of the digits when using the backlight Have the batteries checked DP Service HE BATTERY OF THE WRIST RE
12. ce sssssssssssseee eene 28 Frequently asked questions seseeeee 29 Technical specifications ssssssssss es 31 Polar books and accessories cccccsscssseeeeeeceeaeeeeseeeeaeeeess 32 epu 33 Wolle TT M 33 Sending INET CHONG P 34 Polar s service procedure sese 34 Limited Polar warranty crates toic evene eO NEA Ft aii vetta 35 Disclaimer LE 36 FITWATCH manual GBR E 2 3 5 1 2001 10 55 e MENS Congratulations on purchasing the Polar Fitwatch Heart Rate Monitor We are proud to assist you in achieving your personal fitness goals This guide will provide you with the basic information on how to exercise with your Polar Heart Rate Monitor and how to get the best benefit of its functions Wirelessly and continuously yours POLAR We A VISUAL CUES TO READ THIS GUIDE POLAR FITWATCH PARTS Your Polar Fitwatch consists of three parts 1 Polar T31 Transmitter e Grooved electrode areas 4 Indicates a tip to do things faster f Indicates important issues Please pay attention e e Indicates a useful tip It is good to know these things 2 Elastic strap B See also IMPORTANT TO REMEMBER e Adjust the strap length snug enough and wet the transmitter electrodes to ensure flawless heart rate measurement Do not bend or stretch the transmitter e Do not operate the buttons of the wrist
13. estimated average battery life of the Polar Wrist Receiver is 1 year in normal use 2h day 7 days a week However because the battery is inserted at the factory the actual life of your first battery once in your possession may be less than the estimated battery life Note also that an excessive use of the backlight and the beep signal will shorten the battery life 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 a person authorised by Polar Electro Oy At the same time a full periodic check of the Polar Heart Rate Monitor will be done p Service for detailed instructions 26 FITWATCH manual GBR E 26 27 Precautions USING A POLAR HEART RATE MONITOR IN A WATER ENVIRONMENT Polar Fitwatch receiver is water resistant to 20 meters To maintain the water resistance do not operate the buttons of the Polar Wrist Receiver under water The pressure may Cause the Receiver to leak Heart rate measurement in a water environment is technically demanding for the following reasons Pool water with a high chlorine content and seawater may be very conductive and therefore short circuit the ECG signal so that it cannot be detected by the Transmitter unit Jumping into the water or strenuous muscle movement during competitive swimming may cause water resistance that shifts the Transmitter
14. for your Target Zone In case you do not know your exact maximum heart rate use the lower axis for age 1 Locate one of the four intensity targets which would be most suitable for you Each target is shaded differently 2 Locate your age on the down axis or your measured maximum heart rate on the upper axis 3 Read up from your age read down from your measured maximum heart rate to the target you chose 4 Draw a straight line from the upper edge of the target to the left and you will find the Upper Limit of your Target Zone 5 Then draw another straight line from the lower edge of the target to the left and you will find the Lower Limit for your Target Zone 6 You have now found your Target Zone As you exercise make sure that your heart rate stays within your personal Target Zone between the Lower and the Upper Limit to get the maximum benefit from your workout 18 FITWATCH manual GBR E 18 19 MeasutedHRn 190 185 180 5 wo W5 um lt lt Lower Limit lt Upper Limit 120 100 90 e 20 25 3 35 M 4 59 5 LIE See the examples above 1 A person whose maximum heart rate has been measured at an exercise stress test His HRmaxis 170 bpm and his goal is to exercise for health at Light to Moderate Intensity The Target Zone limits are 102 119 bpm 2 A person who does not know his HRmax He is 35 years old and his goal is to improve fitness at Moderate Intensity The
15. from the display e The heart symbol will be displayed in the time of day mode but not in the setting modes SETTING THE ALARM CLOCK 1 With display showing time of day press both buttons simultaneously Alarm signal symbol starts flashing 2 Press the right button to set the alarm clock on off 3 Press the left button to lock your selection AM PM starts flashing 4 Press the right button to select AM or PM for the alarm clock time AM before 12 o clock PM after 12 o clock 12 FITWATCH manual GBR E 12 13 Ps lif 5 Press the left button to lock your selection The first digits representing the hours start flashing 6 Press the right button to select the desired hour The digits run faster if you press and hold the right button Release the button at the desired value 7 Press the left button to lock your selection The digit representing the tens of minutes starts flashing 8 Press the right button to select the desired tens of minutes Left Button LOCK YOUR SELECTION Right Button SELECT 9 Press the left button to lock your selection The digit representing the minutes starts flashing 10 Press the right button to select the desired minutes 11 Press the left button to lock your selection You enter the time of day setting mode AM PM starts flashing 12 To set the time of day continue with Setting time of day step 3 To return to the Time mode press both b
16. ity FITWATCH manual GBR E 22 23 Il e 2 DETERMINE YOUR EXERCISE GOALS It is easier to stay motivated when you determine your reason for exercising and establish a goal That is why you should determine your personal goal very clearly Your exercise goal may be one of these e Get used to regular physical exercise ose weight Maintain or improve health e Maintain or improve fitness e Compete with yourself e Achieve competitive results 3 EXAMPLES OF EXERCISE RECOMMENDATIONS Recommendation for a beginner Goal Duration in Times Intensity Target Zone a week Improve 15 40 min 2 4 Light fitness and at a time 1 Light to well being moderate Recommendation for a moderate exerciser Goal Duration in Times Intensity Target Zone a week Maintain 20 40 min 2 4 Light to fitness at a time moderate and well being 1 Moderate Improve 30 60 min 2 4 Light to fitness at a time moderate and lose weight 2 Moderate 5 1 2001 10 55 23 e NMENENENSI T Recommendation for an active exerciser Goal Duration in Times Intensity Target Zone a week Maintain 30 60 min 2 4 Moderate fitness at a time and well being 1 Heavy Improve 60 90 min 2 4 Moderate fitness at a time 2 Heavy Hecommendation for a serious exerciser Have your maximum heart rate measured and find your personal Target Zone to get the best benefit of your training sessions
17. k Resting 5 10 min 30 60 min 5 10 min Minutes of exercise REFERENCES American College of Sports Medicine Position Stand The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults Med Sci Sports Exerc 22 265 274 1990 American College of Sports Medicine ACSM s Guidelines for Exercise Testing and Prescription Williams amp Wilkins 1995 Jackson A S Blair S N Mahar M T Wier L T Ross R M and Stuteville J E Prediction of functional aerobic capacity without exercise testing Med Sci Sports Exerc 22 863 870 1990 20 FITWATCH manual GBR E 20 21 exercising lt Before beginning you should ask yourself two key questions e What is the amount of my physical activity at the moment e What are my goals The following steps help you answer the two questions get the most out of your Polar Heart Rate Monitor and achieve your personal exercise goals 1 DEFINE THE AMOUNT OF YOUR PHYSICAL ACTIVITY You may have a clear understanding of your present physical condition In this case you can move to the next step to specify your goals You can also define the amount of your physical activity by answering the questionnaire which is modified from the Code for Physical Activity developed by NASA Johnson Space Center Jackson et al 1990 The questionnaire is an easy and quick way to define whether you are a beginner a m
18. means without prior written permission of Polar Electro Oy Polar logotype is a registered trademark and Polar Fitwatch is a trademark of Polar Electro Oy CE 0537 This CE marking shows compliance of this product with Directive 93 42 EEC 35 5 1 2001 10 55 Kal This product is protected by one or several of the following patents Fl 88223 DE 4215549 FR 92 06120 GB 2257523 HK 113 1996 SG 9591671 4 US 5491474 FI 88972 FR 92 09150 GB 2258587 HK 306 1996 SG 9592117 7 US 5486818 FI 96380 US 5611346 Fl 68734 DE 3439238 GB 2149514 HK 812 1989 US 4625733 FI 100924 Other patents pending 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 Oy makes no representations or warranties with respect to this manual or with respect to the products described herein Polar Electro Oy 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 products described herein FITWATCH manual GBR E 36 37 5 1 2001 10 55 FITWATCH manual GBR E 38 39 5 1 2001 10 55 Manufactured by Polar Electro Oy Professorintie 5 FIN 90440 KEMPELE Finland Tel 358 8 520 2100 Fax 358 8 520 2300 www polar fi POLA 178261 GBR E FITWATCH manual GBR E 4
19. ng in the display An arrow 4 indicating the Upper Limit appears in the upper left corner of the display It may be necessary to reduce the Lower Limit value first and then return to set the Upper Limit To return to the Time mode at any point in the setting 3 Press the right button to procedure press both buttons simultaneously set the Upper Limit value of your personal Target Zone The value for the Upper Limit starts to increase in 5 beat increments The digits run faster if you press and hold the right 4 button Helease the button at the desired value 4 Press the left button to lock your selection The Lower Limit reading appears flashing in the display An arrow wr indicating the Lower Limit appears in the lower left corner of the display 10 11 FITWATCH manual GBR E 10 11 5 1 2001 10 55 Moi 5 to Set the Watch Polar Fitwatch has two watch functions alarm clock and time of day In the setting mode you can first set the alarm clock function and thereafter the time of day function Start the watch settings by pressing both buttons simultaneously in the Time mode In case you do not want to set the alarm clock you can skip to the time of day settings by pressing the left button five times To return to the Time mode at any point in the watch setting procedure and to interrupt the watch settings press both buttons simultaneously You can distinguish the mode you are in
20. oderate exerciser an active exerciser or a serious exerciser It is recommended to review the questionnaire every 1 2 months and revise if the amount of your physical activity has changed 21 5 1 2001 10 55 e NENNEN Which alternative best describes your general activity level for the previous month A beginner who does not participate regularly in programmed recreational sports or heavy physical activity L Avoid walking or exertion whenever possible L Walk for pleasure routinely use stairs occasionally exercise sufficiently to cause heavy breathing or perspiration A moderate exerciser who participates regularly in recreation or work requiring modest physical activity such as golf gymnastics or yard work LJ 10 to 60 min a week LJ Over one hour a week An active exerciser who participates regularly in heavy physical exercise such as jogging swimming cycling or engages in vigorous aerobic activity type exercise such as tennis L Run less than 1 mile a week or spend less than 30 min a week in comparable physical activity L Run 1 to 5 miles a week or spend 30 to 60 min a week in comparable physical activity A serious exerciser who participates in a regimented workout program consisting of heavy physical exercise L Run 5 to 10 miles a week or spend 1 to 3 hours a week in comparable physical activity L Run over 10 miles a week or spend over 3 hours a week in comparable physical activ
21. on the body to a location where it is not possible to pick up ECG signal The ECG 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 27 5 1 2001 10 55 e NENNEN POLAR HEART RATE MONITOR AND INTERFERENCE ELECTROMAGNETIC INTERFERENCE Disturbances may occur near high voltage power lines televisions cars bike computers some exercise equipment or cellular phones CROSSTALK The non coded Polar Wrist Receiver picks up transmitter signals within 1 metre 3 feet Therefore when you are using your Polar Heart Rate Monitor make sure no other transmitter is within that range 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 Polar Transmitter from your chest and use the exercise equipment as you would normally 2 Move the 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 di
22. ping and maintaining cardiovascular fitness in healthy adults as follows Intensity of training 60 90 of the maximum heart rate Duration of training 20 60 minutes of continuous aerobic activity Frequency of training 3 5 days a week Mode of activity Any mode which uses large muscle groups INTENSITY OF EXERCISE Heart rate is proved to be an excellent indicator of exercise intensity Heart rate tells you the exertion level of your body during physical or mental loading With the Polar Heart Rate Monitor you are able to follow the intensity of your exercise easily keep yourself in the right heart rate Target Zone and stay motivated as you see the improvement Changes in the heart s beating rate can be followed with a Polar Heart Rate Monitor wirelessly continuously and ECG accurately Define your exercise intensity according to your target When you exercise within the defined Target Zone you ensure the right intensity of your workout Any physical activity that increases heart rate above the resting heart rate may provide health benefits but only greater increments above resting heart rate are associated with both health and fitness benefits This is why you should define your personal Target Zone If you are a beginner sedentary or overweight a recommended target is to exercise at light or light to moderate intensity At this target the exercise is easy paced and causes only slight breathlessness and sweating 16 FITW
23. se it with pure water 3 Dry the Transmitter carefully FITWATCH manual GBR E 6 7 How to Start gt Heart Rate 1 Wear the Transmitter and the Wrist Receiver as described previously 2 Begin with the display showing time of day 3 To start choose from the following alternatives One touch start n the Time mode press and hold the right button of the Receiver for a few second Quick start n the Time mode bring the Polar logo of the Receiver to the Transmitter Polar logo and wait for a beep signal Heart rate measurement commences and heart symbol starts flashing Your heart rate in beats per minute appears in the display in approximately 5 seconds 4 You can now start exercising with your Polar Fitwatch 5 1 2001 10 55 Functions During Heart Rate Measurement SEE YOUR HEART RATE You can see your heart rate in beats per minute A flashing heart symbol indicates an ongoing heart rate measurement and it flashes at the pace of your heart ILLUMINATE THE DISPLAY Press the right button briefly Backlight is activated for a few seconds TURN THE TARGET ZONE SOUND SIGNAL ON OFF When the Target Zone sound symbol 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 Press and hold the right button to turn the Target Zone sound signal on or off sound signal
24. splay is relatively free of disturbance 3 Put the Transmitter back on the chest and keep the Receiver in this interference free area 4 If the Polar Heart Rate Monitor still does not work with the exercise equipment this piece of equipment may be too noisy electrically for wireless heart rate measurement Notice for persons with pacemakers 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 28 FITWATCH manual GBR E 28 29 WHAT SHOULD I DO IF THERE IS NO HEART RATE READING i 2 Check that the elastic strap is snug enough Check that the electrodes of the Polar Transmitter are moistened and that you are wearing it as instructed Check that you have kept the Polar Transmitter clean P Care and maintenance Check that there are no sources of electromagnetic radiation in the close vicinity of the Polar Wrist Receiver such as TV sets cellular phones CRT monitors etc P Precautions Have you had a cardiac event which may have altered your ECG waveform In this case consult your physician HEART SYMBOL FLASHES IRREGULARLY P Check that your Polar Wrist Receiver is inside the transmission range and not further that 1 metre 3 feet from the Polar
25. ti I How does Polar Fitwatch work cs 5 Polar FIIO DEUS os ibesr tpi RE bx SEE ERED ER 5 N dJIegeo s MRC 6 How to start heart rate measurement seeeee 7 Functions during heart rate measurement 8 See your heart rate ssessssssssse 8 llluminate the display sss 8 Turn the Target Zone sound signal on off 8 Check the time of day sss 9 Stop heart rate measurement u 9 How to set your Target Zone eesseeee 10 How to set the Watch oeteove tak ere bou lax YE Pd EE NE EDEN EMEN 12 Setting the alarm Clock cicciccccssseecccccsssecssesnnnsneeeeees 12 Setting the time of day eint 14 Exercising with your Polar Heart Rate Monitor 15 General exercise recommendation 16 Intensity OF exercise ousscesxixicitetedmatbes ecce She asshan 16 Frequency of training sseesnnne 19 Mode of activity C lanes 19 Structure Of an exercise session sessen 20 References RENE 20 Quick guide for exercising 21 Define the amount of your physical activity 21 Determine your exercise goals i eir t MEM 23 Examples of exercise recommendations 23 Care and maintenance ssssssss 25 TAKING CATE MERI ETT T 25 PACES MTM AS ee E EN 26 ziecibiie MER ED Tm 27 In a water environment sseeesssseeee enne 27 Interferen
26. transmission range 3 Check of electrode conductivity 4 Wash and clean if necessary POLAR WRIST RECEIVER Visual inspection Check of battery voltage Check and cleaning of case contacts Re assembly including seal renewal if necessary Water resistance test Operational test oci WN Water resistance cannot be guaranteed after unauthorised service FITWATCH manual GBR E 34 35 Limited Polar Polar Electro Oy warrants to the original consumer purchaser of this heart rate monitor that the product will be free from defects in material or workmanship for one year from the date of purchase Please keep the receipt which is your proof of purchase Warranty does not cover receiver battery damage due to misuse abuse accidents or negligence of the precautions improper maintenance commercial use cracked or broken cases Warranty does not cover damage or consequential damage caused by service not authorized by Polar Electro During the warranty period the product will be either repaired or replaced at an authorised service centre free of charge This warranty 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 1997 2001 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
27. uttons simultaneously You can turn the alarm off by pressing any of the two buttons When the alarm comes on it will sound for one minute unless you turn it off before that 13 5 1 2001 10 55 SETTING THE TIME OF DAY 1 Inthe Time mode press both buttons simultaneously You enter the alarm clock setting mode Alarm symbol starts flashing 2 Press the left button five times to skip the alarm clock setting AM PM for time of day is flashing 3 Pressthe right button to select AM or PM for the time of day 4 Press the left button to lock your selection The first digits representing the hours start flashing 5 Press the right button to select the desired hour The digits run faster if you press and hold the right button Release the button at the desired value 6 Press the left button to lock your selection The digit representing the tens of minutes starts flashing 7 Pressthe right button to select the desired tens of minutes 8 Press the left button to lock your selection The digit representing the minutes starts flashing 9 Press the right button to select the desired minutes 10 To lock your selection and to restart the seconds press the left button You will then return to the Time mode Alternatively to return to the Time mode without restarting the seconds press both buttons simultaneously You may also use Polar Fitwatch as an ordinary watch without a Transmitter 14 FITWATCH manual GB
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