Polar HEARTWATCH User Manual

™

GBR

Polar Heartwatch

Heart Rate Monitor

User's Manual

Contents

How Polar Heartwatch works ...........................................5

Polar Heartwatch parts ......................................

Getting going .....................................................

How to start heart rate measurement ..............................7

Functions during heart rate measurement .......................8

See your heart rate .............................................

Check the time of day ........................................

How to stop heart rate measurement .................

Setting the time of day .....................................................9

Exercising with your Polar Heart Rate Monitor ..............11

General exercise recommendation ..................

Intensity of exercise .........................................

Frequency of training .......................................

Mode of activity ................................................

Structure of an exercise session ......................

References .......................................................

Quick guide for exercising .............................................17

Define the amount of your physical activity .....

Determine your exercise goals ........................

Examples of exercise recommendations .........

Care and maintenance .................................................. 21

Taking care .......................................................

Batteries ...........................................................

Precautions ....................................................................23

In a water environment .....................................

Interference ......................................................

Frequently asked questions ...........................................25

Technical specifications .................................................27

Polar books and accessories ........................................28

Service .........................................................................29

Check list ..........................................................

Sending instructions .........................................

Polar’s service procedure .................................

Limited Polar warranty ................................................... 31

Disclaimer ......................................................................32

12
12
15
15
16
16

17
19
19

21
22

23
23

29
30
30

5
6

8
8
8

Congratulations on purchasing the Polar
Heartwatch 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
maximum benefit from its functions.

Wirelessly and continuously yours,

How

Polar Heartwatch

Works

POLAR HEARTWATCH PARTS

Your Polar Heartwatch consists of three parts:

VISUAL CUES TO READ THIS GUIDE

Indicates a tip to do things faster.

Indicates important issues. Please, pay attention!

Indicates a useful tip. It is good to know these
things.

See also

IMPORTANT TO REMEMBER!

• Adjust the strap length snug enough and wet the Polar
Transmitter electrodes to ensure flawless heart rate
measurement.

• Do not bend or stretch the Polar Transmitter.

• Do not operate the buttons of the Polar Wrist Receiver
under water.

• Wash and dry your Polar Transmitter regularly after use;
never store it wet.

• Do not store your Polar Heart Rate Monitor in any kind
of non-breathing material, such as a plastic bag or a
sports bag. Store it in a dry and cool place.

• Keep the Polar Heart Rate Monitor out of extreme cold
and heat.

4

1. Polar Transmitter

• Grooved electrode areas

2. Elastic strap

3. Polar Heartwatch
Wrist Receiver

5

GETTING GOING

1. Attach the Polar
Transmitter to the elastic strap.

How to Start

Heart Rate

2. Adjust the strap length to
fit snugly and comfortably.
Secure the strap around your
chest, below the chest
muscles. Lock the buckle.

3. Pull the Transmitter off
your chest and wet the

grooved electrode
areas on the back of it.

4. Check that the wet electrode
areas are firmly against your
skin and the Polar logo is in
a central upright position.

5. 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. Polar books and
accessories. Keep the Wrist Receiver within the
transmission range (1 metre / 3 feet).

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 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. Rinse it with pure water.

3. Dry the Transmitter carefully.

6

Measurement

1. Wear the Polar 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:

Time of Day mode press and
hold the right button of the
receiver for 1 second.

Quick start:

Day mode, bring the Polar
logo of the receiver to the
transmitter’s Polar logo.

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
Heartwatch.

In the

In the Time of

7

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. The inner heart
symbol flashes at the pace
of your heart.

CHECK THE

TIME OF DAY

While exercising you
don’t have to press any
button to check the time
of day momentarily. Just
bring the wrist receiver near
the transmitter’s Polar logo.

The time of day will be displayed
for 5 seconds.

HOW TO STOP

HEART RATE MEASUREMENT

Setting

the Time of Day

1. With display showing Time of Day, press both
buttons simultaneously.

AM/PM is flashing.

2. Press the right button to select
AM or PM for the time of day.

3. Press the left button
to lock your selection.

The first digits
representing the
hours start
flashing.

Left Button:

LOCK YOUR
SELECTION

Right Button:

SELECT

4. Press the right button to select the desired hour.

Press and hold the right button for 1 second 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 of Day
mode if no heart rate signal is received for 5 minutes.

8

The digits run faster if you press and hold the
right button. Release the button at the desired
value.

5. Press the left button to lock your selection.

The digits representing the tens of minutes start
flashing.

9

6. Press the right button to select the desired tens
of minutes.

Exercising

7. Press the left button to lock your selection.

The digits representing the minutes start flashing.

8. Press the right button to select the desired
minutes.

9. To lock your selection and to restart the seconds
press the left button. You will then return to the
Time of Day mode. Alternatively, to return to the Time of
Day mode without restarting the seconds press both
buttons simultaneously.

You may also use Polar Heartwatch as an
ordinary watch without a transmitter.

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:

• Intensity of exercise

• Duration of exercise

• Frequency of exercise

• Mode of activity

Exercise may include some risk, especially for those who
have been sedentary. To minimize possible risks consider
the following advice.

Before beginning a regular exercise program consult your
doctor

• if you are over 35 years of age

• if you have not been following a regular exercise
program during the past 5 years

• if you smoke

• if you have high blood pressure

• if you have high blood cholesterol

• if you have any signs or symptoms of any disease

• if you are recovering from a serious illness or a medical
treatment e.g. surgery

• if you use a pacemaker or another implanted electronic
device.

10

11