Polar Electro POLAR M21, User Manual

Page 1: ...POLAR M52 POLAR M51 POLAR M22 POLAR M21 HEART RATE MONITOR USER S MANUAL USA ...

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Page 3: ...nter on off 17 Polar Fitness Test on off 19 Watch settings 20 Setting the alarm 20 Setting the time of day 21 Setting the date 22 Start the heart rate measurement 24 OwnZone 26 How to determine your OwnZone 26 OwnZone methods 28 How to use previously determined OwnZone 29 Functions during heart rate measurement 30 See your heart rate 30 Illuminate the display 30 Turn the sound signal on off 30 Swa...

Page 4: ...al exercise time 37 Latest OwnIndex 37 OwnIndex 38 Fitness test settings 39 Carrying out the test 40 Fitness test result 42 Care and maintenance 44 Taking care 44 Batteries 45 Service 45 Precautions 46 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 Pol...

Page 5: ...st receiver under water Wash and dry your transmitter regularly after use never store it wet Keep the Polar Heart Rate Monitor out of extreme cold and heat Do not expose the Polar Heart Rate Monitor to direct sunlight for extended periods 5 Congratulations on purchasing a Polar Heart Rate Monitor We are proud to assist you in achieving your personal fitness goals This guide will provide you with t...

Page 6: ...AR HEART RATE MONITOR WORKS P O L A R H E A R T R AT E M O N I T O R PA R T S Your Polar Heart Rate Monitor consists of three parts 1 Polar transmitter Grooved electrode areas 2 Elastic strap 3 Polar wrist receiver ...

Page 7: ...receiver as you would wear an ordinary watch If you go biking you may attach the wrist receiver to a Polar Bike Mount Keep the wrist receiver within the transmission range 3 feet 1 meter It is recommended that you wear the transmitter 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 import...

Page 8: ...stopwatch Stop the stopwatch Activate the displayed mode Lock your selection SCROLL UP Move forward to the next mode Select the desired value up SCROLL DOWN Move backward to the previous mode Select the desired value down Backlight on Signal sound on or off RESET SCROLL DOWN RESET START STOP OK SCROLL UP ...

Page 9: ...onitor starts reminding you at full hours if more than three days has passed since your last recorded exercise Keep exercising regularly 2 EXERCISE In the Exercise mode you measure the heart rate In this mode you can see your heart rate reading record the exercise data use the stopwatch determine your OwnZone see your exercising limits see the time of day see the time you have exercised within you...

Page 10: ...set the counter In models M51 and M52 your latest OwnIndex based on Polar Fitness Test 4 OPTIONS In the Options mode you can define the following information 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 OwnZone ON OFF select wheth...

Page 11: ...ime during the settings you can return to the Time of day display by pressing and holding START STOP OK The digits run faster if you press and hold the SCROLL UP or SCROLL DOWN Release the button at the desired value U S E R I N F O R M AT I O N Begin with the display showing the time of day 1 Press SCROLL UP or SCROLL DOWN until OPTIONS is displayed 2 Press START STOP OK to enter the Options mode...

Page 12: ...ted user In File Measure Options and Fitness test main modes you can change the user id by pressing and holding SCROLL UP If you want to disable the user id 2 set the weight of the user 2 to zero Continue by setting your weight or return to the Time of day display by pressing and holding START STOP OK SETTING WEIGHT If you are in the Time of day display start reading from User information Press ST...

Page 13: ... ft inch and cm in watch settings 12h time mode ft inch 24h time mode cm Continue by setting your age or return to the Time of day display by pressing and holding START STOP OK SETTING AGE If you are in the Time of day display start from User information Press START STOP OK until AGE appears and the digits for years are flashing 1 Press SCROLL UP or SCROLL DOWN to adjust your age 2 Press START STO...

Page 14: ... OK to lock your selection You have now set all necessary user information USER SET is displayed Choose from the following two alternatives to continue 1 To set OwnZone function ON or OFF press SCROLL UP 2 To return to the Time of day display press SCROLL UP or SCROLL DOWN until you come to the Time of day display or simply press and hold START STOP OK M E A S U R E M E N T O P T I O N S S E T T I...

Page 15: ...mits to guide your intensity level OFF The OwnZone function is off and you can set the target zone limits manually 6 Press START STOP OK to lock your selection In models M51 and M52 you select between three different OwnZones OwnZone BASIC for allround exercising OwnZone LOW for light intensity exercising OwnZone HIGH for moderate intensity exercising 3 Press SCROLL UP once OWNZONE OFF or BASIC or...

Page 16: ...olar Heart Rate Monitor automatically calculates you heart rate limits based on age if you have set your user information If you haven t done the user settings default settings 80 160 are shown on the display You can start exercising with these limits right away Begin with the display showing the time of day 1 Press SCROLL UP or SCROLL DOWN until you enter the Options mode 2 Press START STOP OK to...

Page 17: ...continue setting the OwnCal function ON or OFF press SCROLL UP 2 To return to the Time of day display press SCROLL UP or SCROLL DOWN until you come to the Time of day display or simply press and hold START STOP OK TURNING THE OWNCAL CALORIE COUNTER ON OFF Begin with the display showing the time of day 1 Press SCROLL UP or SCROLL DOWN until OPTIONS is displayed 2 Press START STOP OK to enter the se...

Page 18: ...ergy 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 When you expend calories your body actually uses fat and carbohydrates as energy resources The amount of fat from the total calorie expendit...

Page 19: ... the setting loop FIT TEST is displayed ON or OFF is flashing 5 Press SCROLL UP or SCROLL DOWN to select 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 The Polar Fitness Test is carried out in the Fitness test mode Choose from the following two alternatives ...

Page 20: ...s and hold START STOP OK to return to the Time of day display Quick enter to the Watch setting loop In the Time of day display press and hold the button for a couple of seconds If you want to skip some parts and go directly to set a particular watch function press START STOP OK until the desired watch function is displayed To return to the Time of day display at any stage of watch settings press a...

Page 21: ... DOWN to adjust the desired minutes 12 Press START STOP OK to lock your selection Choose from the following two alternatives to continue 1 To set the time of day continue in chapter Setting the time of day 2 To return to the Time of day display press and hold START STOP OK When the alarm comes on it will sound for one minute or you can turn it off by pressing any of the four buttons SETTING THE TI...

Page 22: ...UP or SCROLL DOWN to adjust the desired minutes The seconds go to zero 13 Press START STOP OK to lock your selection The seconds start running Choose from the following two alternatives to continue 1 To set the date continue in chapter Setting the date 2 To return to the Time of day display press and hold START STOP OK SETTING THE DATE 1 In the Time of day display press SCROLL UP or SCROLL DOWN un...

Page 23: ...sh 8 Press SCROLL UP or SCROLL DOWN to adjust the desired value for the day month 9 Press START STOP OK to lock your selection YEAR is displayed The digits for the year start to flash 10 Press SCROLL UP or SCROLL DOWN to adjust the desired value for the year 11 Press START STOP OK to lock your selection WATCH SET is displayed Choose from the following two alternatives to continue 1 Press START STO...

Page 24: ...l starts flashing Your heart rate reading in beats per minute appears in the display In models M51 and M52 check that your personal user id is active You can change the user before starting the stopwatch by pressing and holding SCROLL UP 4 Start the stopwatch by pressing START STOP OK Stopwatch starts running Automatic recording begins If you set OwnZone on OZ appears in the display and OwnZone de...

Page 25: ...rt 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 want to QUIT the heart rate measurement mode press SCROLL UP or SCROLL DOWN to enter the Time of day display ...

Page 26: ...tended periods safely and often yields the best results for weight loss The OwnZone can be found during a warmup period of an exercise session lasting 1 10 minutes H O W T O D E T E R M I N E Y O U R O W N Z O N E OwnZone is easily determined by walking and jogging as instructed below However you are able to find your OwnZone with other exercise modes as well e g exercising with a stationary bike ...

Page 27: ...ng at very brisk pace for 2 min 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 The determined heart rate limits are displayed for a few seconds EXERCISE appears in the display You can recall the limits onto the display by...

Page 28: ...ring the determination Polar Heart Rate Monitor picks up your latest OwnZone definition based on heart rate variability Alternatively if there is no previous determination in memory OwnZone limits which are based on your age predicted maximum heart rate will be used These methods ensure that the safest possible exercise zone is determined for you The method used in defining the OwnZone is indicate...

Page 29: ... exercise environment exercise mode or if you have abnormal feelings about your physiological state when starting the exercise However you can choose to exercise with the latest OwnZone limits in case you are not willing to start the process of redefining your OwnZone 1 Start the heart rate measurement and stopwatch as usual OZ appears on the display 2 Press START STOP OK Polar Heart Rate Monitor ...

Page 30: ...ast 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 AY Press Backlight is activated for a few seconds T U R N T H E S O U N D S I G N A L A N D T H E B U T T O N S O U N D O N O F F When appears in the display you will hear an alarm sound with each heart beat if you go abo...

Page 31: ...and M52 you can swap the user in the beginning of an exercise when the stopwatch is not running yet Press and hold SCROLL UP or is displayed to indicate which one of the user settings are activated The following exercise will be recorded in the selected user s file To be able to swap the user you need to set preferences for two users S TA R T S T O P T H E S T O P WAT C H Press START STOP OK to st...

Page 32: ...C I S E I N F O R M AT I O N When the stopwatch is running press SCROLL UP or SCROLL DOWN to see the following information during the exercise Time of day TIME Time spent in target zone IN ZONE Calorie expenditure OWNCAL The calorie counting feature must be set on to be able to see the OWNCAL display Stopwatch EXERCISE ...

Page 33: ... bullet appears for every 100 kcal energy expenditure In models M51 and M52 a bullet appears for every 15 minutes exercise in Target Zone S WA P T H E H E A R T R AT E L I M I T S In models M51 and M52 you can swap heart rate limits during the exercise while the stopwatch is running and you have set OwnZone on You can select between OwnZone Basic OwnZone High OwnZone Low and manually set limits Pr...

Page 34: ...alculation continues 2 Press SCROLL UP or SCROLL DOWN to leave the 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 STOP THE HEART RATE MEASUREMENT ...

Page 35: ...lay press SCROLL UP or SCROLL DOWN until you enter the FILE mode FILE is displayed 2 Press START STOP OK to enter the training information recalling loop 3 Press SCROLL UP or SCROLL DOWN to recall the training information D AT E The date of your last exercise session E X E R C I S E T I M E E X E T I M E The exercise time is the time which you have exercised with the stopwatch running E X E R C I ...

Page 36: ...ve a count for cumulative calories expended during several exercise sessions This function allows you to follow the calorie count as a gauge of effective exercise e g during one week You can subtract the total calorie amount The kilocalories are subtracted by 10 kcal decrement 1 Start with the display showing Tot KCAL 2 Press START STOP OK to enter the Tot KCAL mode The amount of total kilocalorie...

Page 37: ...he cumulative time of several exercise sessions This function can be used as a gauge of exercise time e g during one week To reset the cumulative exercise time count to zero 1 Start with the display showing Tot TIME 2 Press START STOP OK to enter the Tot TIME mode The amount of cumulative exercise time starts flashing 3 Press and hold SCROLL DOWN for a couple of seconds RESET starts to flash 00 00...

Page 38: ...your risk of cardiovascular diseases stroke and high blood pressure If you want to improve your cardiovascular fitness it takes a minimum of 6 weeks of regular training to see a noticeable change Less fit individuals see progress even more rapidly and for more active individuals more time is needed Cardiovascular fitness is best improved by exercise types which use large muscle groups Such activit...

Page 39: ...HIGH is flashing 5 Press SCROLL UP or SCROLL DOWN to select the right activity level 6 Press START STOP OK to lock your selection USER SET is displayed 7 To return to the Time of day display press and hold START STOP OK Activity Level Assess your long term physical activity level Do not change your activity level description if your regular exercise habits have changed less than six months ago Low...

Page 40: ... to the Fitness test setting mode FIT TEST ON OFF is displayed 4 Press START STOP OK to enter the Fitness test setting loop FIT TEST is displayed ON or OFF is flashing 5 Press SCROLL UP or SCROLL DOWN to select the test on 6 Press START STOP OK to lock your selection 7 To return to the Time of day display press and hold START STOP OK C A R R Y I N G O U T T H E T E S T To get reliable test results...

Page 41: ...ART STOP OK to start the test The wrist receiver starts searching for your heart rate TEST ON and your heart rate are displayed The test begins If you want to have the sound signal on during the Fitness test check there is in the display Press and hold to have sound signal on The sound signal will alarm you at the end of the test 4 It takes 3 5 minutes to carry out the test Lie relaxed don t raise...

Page 42: ...ocedure F I T N E S S T E S T R E S U LT The test result your OwnIndex is most meaningful when comparing your individual values and changes in it OwnIndex can also be interpreted according to your gender and age Locate your OwnIndex on the following table to find out your current cardiovascular fitness classification compared to those who are of same age and gender 1 3 Exercise increase needed for...

Page 43: ... 43 43 60 65 21 21 24 25 28 29 32 33 36 37 40 40 20 24 27 27 31 32 36 37 41 42 46 47 51 51 25 29 26 26 30 31 35 36 40 41 44 45 49 49 30 34 25 25 29 30 33 34 37 38 42 43 46 46 35 39 24 24 27 28 31 32 35 36 40 41 44 44 40 44 22 22 25 26 29 30 33 34 37 38 41 41 45 49 21 21 23 24 27 28 31 32 35 36 38 38 50 54 19 19 22 23 25 26 29 30 32 33 36 36 55 59 18 18 20 21 23 24 27 28 30 31 33 33 60 65 16 16 18 ...

Page 44: ... wet Sweat and moisture can keep its electrodes wet and the transmitter activated which shortens the battery life 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 Do not bend or stretch the transmitter This may damage the electrodes Don t dry the transmitter in any other way than wit...

Page 45: ...e 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 At the same time a full periodic check of the Polar Heart Rate Monitor will be done Customer Care Charter for de...

Page 46: ... the transmitter unit Jumping into the water or strenuous muscle movement during competitive swimming may cause water resistance that shifts the transmitter on the body to a location where it is not possible to pick up EKG signal The EKG signal strength varies depending on the individual s tissue composition and the percentage of people who have problems in heart rate measuring is considerably hig...

Page 47: ...and use the exercise equipment as you would normally 2 Move the wrist 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 display is relatively free of disturbance 3 Put the transmitter back on the chest and keep the wrist rec...

Page 48: ...rs heart circulation particularly high blood pressure and asthma and other breathing medications as well as some energy drinks alcohol and nicotine It is important to be sensitive to your body s reactions during the exercise If you feel unexpected pain or tiredness regarding your exercise intensity level it is recommended to stop the exercise or continue at a lighter intensity Notice to persons wi...

Page 49: ... over 20 beats minute from the starting level During the first stage you can for example put on your sports clothing 5 If you reach the OwnZone limits based on age OZ A or the previously determined OwnZone limits based on your heart rate variability OZ L only after 10 minutes from starting specification you have not raised your heart rate sufficiently rapidly Raise your heart rate more quickly dur...

Page 50: ...age you may get too high OwnZone heart rate limits If the OwnZone limits seem to be too high we recommend that the OwnZone determination is done again SOME OTHER PERSON USES MY POLAR M21 OR POLAR M22 HEART RATE MONITOR 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 ...

Page 51: ...diac event which may have altered your EKG waveform In this case consult your physician HEART SYMBOL FLASHES IRREGULARLY 1 Check that your Polar wrist receiver is inside the transmission range and not further that 3 feet 1 meter from the Polar Transmitter you are wearing 2 Check that the elastic strap has not become loose during exercise 3 Make sure that the electrodes of the transmitter are moist...

Page 52: ... mode when it leaves the factory Wake up by pressing the start button twice The Polar Heart Rate Monitor enters the Time of day display Usually the first sign of a discharged battery is fading of the digits when using the backlight Have the batteries checked Customer Care Charter THE BATTERY OF THE WRIST RECEIVER MUST BE REPLACED We recommend having all service done by an authorized Polar Service ...

Page 53: ...the heart s electrical impulses EXERCISE Heart rate measurement mode stopwatch is on and the exercise information is recorded EXE TIME Total exercise time FAT Indicates the fat percentage of the total calorie expenditure FILE File mode to recall training information Heart rate The number of heart beats per minute bpm Heart rate variability Fluctuations of interbeat intervals Heart rate variability...

Page 54: ...rcise intensity OZ Indicates OwnZone determination procedure OZ A Indicates OwnZone limits which are determined according to your age OZ L Your latest OwnZone limits OZ V Indicates currently measured OwnZone limits which are based on your heart rate variability SEX Indicates the sex Male or Female in User settings Target zone TZ The area between the upper and lower target zone limits Can be define...

Page 55: ...urs of use Operating temperature 14 F to 122 F 10 C to 50 C WRIST RECEIVER Battery type CR 2032 Battery life Average 1 year 2h day 7 days week Operating temperature 14 F to 122 F 10 C to 50 C Water resistance to 100 feet 30 meters Accuracy of formula for age based OwnZone heart rate limits OZ A 1bpm Accuracy of heart rate measurement 1 or 1 bpm whichever larger definition applies to steady state c...

Page 56: ...Limit manual 80 OwnCal OFF In models M52 and M51 Polar Fitness Test OFF Activity Low User id 1 Height 00 ft inch LIMIT VALUES Chronometer 23 h 59 min 59 s Heart rate limits 30 240 bpm Kcal 99999 kcal Tot kcal 999999 kcal Tot time 99 h 59 min 59 s ...

Page 57: ...art 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 Polar Vantage NV Polar XTrainer Plus Polar Accurex Plus Polar Coach Polar Protrainer XT Polar Protrainer NV Polar Advantage Interface Polar Precision Performance Polar Interface Plus Pol...

Page 58: ...continuous development program 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 products described herein DISCLAIMER ...

Page 59: ...t 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 30 See your progress during exercise 33 Setting activity level 14 Setting age 13 Setting heart rate limits manually 16 Setting height 13 Setting measurement options 14 Setting sex 13 Setting the 12 24h time mode 20 Setting the alarm 20 Set...

Page 60: ...ar 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 ...