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F11
User Manual
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Instruction Manual [es]
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User Manual 2
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User Guide
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User Manual
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User Manual
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Table of contents
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Polar F11 User Manual 2

Polar F11
User Manual
™
ENGLISH

Contents

1. GETTING STARTED . ..... ... ........ ........ ... 3
Get to Know Your Polar F11 ....... ... ..... ... 3
2. BEFORE EXERCISE....... ... ..... ... ........ ... 5
Wear the Transmitter .. ... ........ ........ ... . 5
Test Your Fitness Level .. ... ..... ... ..... ... .. 6
Get Your Workout Program ....... ... ..... ... 10
3. DURING EXERCISE...... ... ..... ... ........ ... 15
Record Your Exercise.. ..... ... ........ ...... 15
Views During Exercise ... ... ..... ... ........ .17
Stop Recording and View Summary .... ... ..19
4. AFTER EXERCISE ........ ... ..... ... ........ ..20
Data Transfer. ... ..... ... ..... ... ........ ... ..27
5. SETTINGS. ........ ... ..... ... ........ ........ . 28
6. CUSTOMER SERVICE INFORMATION ... ...... 35
Caring for Your Heart Rate Monitor ........ . 35
Troubleshooting.... ........ ... ..... ... .......42
Technical Specification ........ ... ..... ... ..43

1. GETTING STARTED

Get to Know Your Polar F11

Wrist Unit displays and records your heart rate and other exercise data during exercise. Buttons:
UP/DOWN: Move thru menu and selection lists, and adjust values.
OK: Enter menu and confirm selections.
LIGHT: Illuminate display.
BACK: Exit menu and return to previous level. Cancel selection and leave setting unchanged.
Transmitter sends the heart rate signal to the wrist unit. The transmitter consists of a connector and strap.
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Getting Started 3
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Enter Basic Settings

1.
To activate your Polar F11, press OK twice. Once activated, it cannot be switched off!
2.
WELCOME TO POLAR FITNESS WORLD is displayed.
Press OK.
3.
Language: Select ENGLISH, DEUTSCH, ESPAÑOL, FRANÇAIS or ITALIANO with UP/DOWN. Press
OK.
4.
START WITH BASIC SETTINGS is displayed. Press
OK.
5.
Time: Select either 12 H or 24 H.
6.
Date: Enter date; dd = day, mm = month, yy =
year.
7.
Units: metric (KG/CM) or imperial (LB/FT). By
selecting LB/FT, calories are displayed as Cal, otherwise they are shown as kcal.
4 Getting Started
8.
Weight: Enter your weight. To change units,
press and hold LIGHT.
9.
Height: Enter your height. In LB/FT format, first
enter feet then inches.
10.
Birthday: Enter your date of birth; dd = day,
mm = month, yy = year.
11.
Sex: Select MALE or FEMALE.
12.
SETTINGS OK? is displayed. YES: settings are
accepted and saved. The display returns to Time mode. NO: Basic settings can still be changed.
Press BACK to return to the data you want to change.
After saving the basic settings, the F11 enters Time mode.

2. BEFORE EXERCISE

Wear the Transmitter

Wear the transmitter to measure heart rate.
1.
Wet the electrode areas of the strap under running water and make sure that they are well moistened.
2.
Attach the connector to the strap. Adjust the strap length to fit snugly and comfortably.
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.
Detach the connector from the strap when not in use.
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Before Exercise 5
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Test Your Fitness Level

The Polar Fitness TestTMis an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The Polar Fitness Test is developed for healthy adults.
Polar OwnIndex is a result of this test. It is comparable to maximal oxygen uptake (VO which is commonly used to evaluate aerobic fitness. Your OwnIndex reading is most meaningful when comparing your individual values over time.
To make sure the test results are reliable, the following basic requirements apply:
6 Before Exercise
2max
),
•
The more relaxed you are and the more peaceful the testing environment is the more accurate the test result. (No television, telephone or other people talking to you.)
•
Repeat the test always in similar conditions and on the same time of day.
•
Avoid heavy physical effort, alcohol and unprescribed pharmacological stimulants on the test day and the day before. Avoid eating a heavy meal and smoking 2-3 hours prior to the test.
You can stop the test at any time by pressing BACK.
Read more about Fitness on Polar Article Library at http://articles.polar.fi.
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Perform Polar Fitness Test
Before you start, make sure that your user settings are correct!
1.
Wearing the transmitter, lie down and relax for 1-3 minutes.
2.
Select Test > TEST. The fitness test begins instantly.
3.
Approximately 5 minutes later, a beep indicates the test has ended. OwnIndex is displayed with a numerical value and a written fitness level description.
4.
Press OK and UPDATE USER SET? is displayed. Select Yes to save the OwnIndex value to your User Settings and Fitness Test Trend menu. Select No only if you know your VO and if it differs more than one fitness level
2max
value,
class from the OwnIndex result. Your OwnIndex value is saved only to the Fitness Test Trend menu.
Troubleshooting:
•
Activity > You have not set your activity level in
User Settings. Read more information on page
33.
•
USER SETTINGS MISSING > Press OK to complete
all your settings.
•
Fitness Test Failed > Your most recent
OwnIndex value is not replaced.
•
No heart rate shown > Test fails. Check that the transmitter electrodes are moist enough and that the strap is snug enough around your chest.
Before Exercise 7
ENGLISH
Fitness Test Results
Your OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table, and find out how your aerobic fitness compares to others of the same gender and age.
This classification is based on a literature review of 62 studies where VO2max was measured directly in healthy adult subjects in the USA, Canada and 7 European countries. Reference: Shvartz E, Reibold RC: Aerobic fitness norms for males and females aged 6 to 75 years: a review. Aviat Space Environ Med; 61:3-11,
1990.
8 Before Exercise
Fitness Test Trend
Select Test > TREND
In the Trend menu, you can see how your OwnIndex value has been developing. Up to 47 OwnIndex values and respective dates can be included in the display.
To delete an OwnIndex value, press and hold LIGHT. DELETE VALUE? is displayed. Select YES.
Generally, it takes an average of six weeks of regular training to improve your aerobic fitness noticeably. To best improve your aerobic fitness, you need to exercise large muscle groups.
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Before Exercise 9
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Get Your Workout Program

The Polar Keeps U Fit - Own Workout Program guides towards your fitness goals.
1.
Select Program > CREATE.
2.
Your latest OwnIndex value is displayed. Adjust the value if required.
3.
Select your exercise Target:
MAXIMIZE your fitness level: You have been
exercising regularly for at least 10-12 weeks and are able to train nearly every day. The program recommends about 5 h/week in 4-6 sessions.
IMPROVE your fitness level: You are able to
exercise regularly. The program recommends about 3 h/week, in 3-5 sessions.
MAINTAIN your fitness level: If you have not
exercised recently, this is a good place to start. The program recommends about 1½ h/week in 2-3 sessions.
10 Before Exercise
4.
Select the number of times a week you want to exercise (Exe.Count).
5.
YOUR PERSONAL PROGRAM and your weekly
exercise targets are displayed in a few seconds. Scroll UP and DOWN to examine your program in different views.
Troubleshooting:
•
OWNINDEX MISSING. DEFAULT USED > Perform
Polar Fitness Test.
•
START WITH BASIC SETTINGS > Press OK and
complete your personal settings.
•
OVERWRITE CURRENT? > Select YES to create a
new program and to replace the excising one.
View Your Workout Program
Select Program > EDIT
Weekly Targets
Number of exercise sessions per week Total exercise time per week Total calories to expend per week
Weekly HR Zones shows the heart rate intensity zone, Light / Moderate / Hard , of your
weekly workout The height of the bar indicates the weekly time that should be spent in each exercise intensity zone. To view the time to be spent in each intensity zone, press OK. To return to the Weekly HR Zones view, press BACK.
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Before Exercise 11
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12 Before Exercise
Weekly Exercises
A summary of your weekly exercises sessions. To view the targets of each exercise, press OK and select the exercise you wish to examine.
Targets
Press UP/DOWN to view the target time, calories and intensity zones of each session. Press BACK to return to the Weekly Exercises view.
Edit Your Workout Program
•
To add an exercise session select Program >
EDIT > Weekly Exercises > ADD. Enter Duration. Press DOWN to view the added
exercise session's heart rate intensity zones.
•
To edit the duration of an exercise session in program select Program > EDIT > Weekly
Exercises > The exercise you wish to edit.
Select YES to EDIT DURATION?. Adjust the duration and press OK. When you edit your programmed exercises, the rest of the data regarding that exercise session and your weekly exercise targets are automatically updated.
•
To delete an exercise session select Program >
EDIT > Weekly Exercises > The exercise you
wish to delete. Press and hold LIGHT. Select YES to DELETE
EXERCISE? and ARE YOU SURE?.
After you have deleted an exercise session, you cannot restore it!
•
To turn your workout program on/off, select
Program > SETTINGS > ON/OFF.
When your program is switched off, it remains in the memory but the exercise targets do not show in the Diary view and you cannot select program exercise sessions in the Exercise menu.
Troubleshooting
•
Empty > Create a program.
Before Exercise 13
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Program Settings
Select Program > SETTINGS
OWNZONE: Turning OwnZone on means that your
heart rate monitor determines your target heart rate zone automatically in the beginning of every exercise. The OwnZone function recommends for optimal exercise intensity based on your current condition. Note that switching OwnZone on/off affects all program exercises. For more information on Polar OwnZone, see page 30.
RENAME: You can rename each exercise session by
using eight letters.
14 Before Exercise
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