Polar M51, M22, M52, M21 User Manual

USA

POLAR M52™/POLAR M51™/ POLAR M22™/POLAR M21

™

HEART RATE MONITOR USER’S MANUAL

CONTENTS

How the Polar Heart Rate Monitor works .................... 6

Parts ........................................................................................6

Getting going ........................................................................ 7

Buttons and their functions .................................................. 8

Modes and their functions .................................................... 9

Settings............................................................................... 11

User information settings ................................................... 11

Setting user 1 or 2 ................................................. 12

Setting weight....................................................... 12

Setting height ....................................................... 13

Setting age ............................................................ 13

Setting sex ............................................................. 13

Setting activity level.............................................. 14

Measurement options settings ........................................... 14

OwnZone on/off.................................................... 14

Setting heart rate limits manually ....................... 16

OwnCal calorie counter 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

Swap the user ...................................................................... 31

Start/stop the stopwatch ..................................................... 31

Check exercise information................................................. 32

Check your heart rate limits................................................ 33

See your progress bullets during exercise .......................... 33

Swap the heart rate limits................................................... 33

Stop the heart rate measurement ............................... 34

Recalling training information ..................................... 35

Date ...................................................................................... 35

Exercise time ........................................................................ 35

Exercise time in zone ........................................................... 35

Target heart rate limits ....................................................... 36

Average heart rate .............................................................. 36

Calories expended during the exercise .............................. 36

Total calorie count............................................................... 36

Total 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 Polar warranty ................................................... 57

Disclaimer .......................................................................... 58

Index....................................................................................59

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 the basic information on how to exercise with your Polar Heart Rate Monitor and how to get the maximum benefit from its functions.

To ensure the continuous improvement of Polar products, please complete and mail the enclosed Customer Registration Card within two weeks of the date of purchase.

Thank you for choosing Polar .

VISUAL CUES TO READ THIS GUIDE

Indicates important issues. Please, pay attention! Indicates a useful tip. It is good to know these

things. Indicates a tip to do things faster. See also.

Text with colored background indicates features only available in models M51 and M52.

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 transmitter.

• Do not operate the buttons of the wrist 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.

HOW THE POLAR HEART RATE MONITOR WORKS

POLAR HEART RATE MONITOR PARTS

Your Polar Heart Rate Monitor consists of three parts:

1. Polar transmitter

• Grooved electrode areas

2. Elastic strap

3. Polar wrist receiver

GETTING GOING

1. Attach the transmitter to the

elastic strap.

2. Adjust the strap length to fit

snugly and comfortably.

Secure the strap around your

chest, below the chest

muscles. Lock the buckle.

3. Lift 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. 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 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.

BUTTONS AND THEIR FUNCTIONS

RESET

START/STOP/OK

• Start heart rate measurement

• Start the 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

SCROLL UP

SCROLL DOWN

RESET

MODES AND THEIR FUNCTIONS

Your Polar Heart Rate Monitor has four main modes:

1. TIME OF DAY

You can use the Polar Heart Rate Monitor as an ordinary watch with date, weekday indicator and alarm function.

Press and hold START/STOP/OK to return to the Time of day display, wherever you are in the Options setting or File recalling cycle.

Your Polar Heart Rate Monitor 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 your

target zone so far

• see the OwnCal calorie count of your exercise session

• In models M51 and M52: swap heart rate limits

• In models M51 and M52: swap user (before stopwatch

is on)

3. FILE

Polar Heart Rate Monitor saves information on your latest exercise session. In the File mode you can see the following information:

• date of the exercise

• total exercising time

• exercising time spent in your target zone

• heart rate limits used during exercise

• average heart rate

• OwnCal calorie count and fat percentage

of the energy expenditure during the

exercise session

• total calorie expenditure starting from

the moment you have reset the counter

• total exercising time starting from the

moment you have reset 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 whether you

want to use your personal OwnZone or

determine the values for the Target

Zone manually.

In models M51 and M52 you can choose

between three OwnZone levels:

OwnZone basic, low and high.

• OwnCal calorie counter ON/OFF

• In models M51 and M52: Polar Fitness

Test ON/OFF

• Watch settings; alarm, 12h/24h mode, time of day,

date

SETTINGS

In the Options mode you can set

• your personal user information which is a prerequisite

for using OwnZone and OwnCal functions

• measurement options which are used during Exercise

mode

• watch functions

• In models M51 and M52: Polar Fitness Test function

ON or OFF.

At any time 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.

USER INFORMATION

Begin with the display showing the time of day.

1. Press

2. Press START/STOP/OK to enter the Options mode.

3. Press START/STOP/OK to enter the user information loop.

SCROLL UP or SCROLL DOWN until OPTIONS is

displayed.

USER SET is displayed.

SETTING USER 1 or 2

If you are in the Time of day display start from User information.

In models M51 and M52 you can set two users’ preferences. This function is practical e.g. for another family member. Make the settings ready for both users: when you start exercising, just select your personal user id 1 or 2.

USER appears, 1 or 2 is flashing.

1. Press

SCROLL UP or

SCROLL DOWN

to select USER 1 or USER 2.

2. Press START/STOP/OK to lock your selection.

You have now selected the user id. All settings are made to the selected 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 START/STOP/OK until

LBS or KG appears and the digits of pounds/kilograms are flashing.

1. Press

SCROLL UP or

SCROLL DOWN to adjust your

weight.

2. Press START/STOP/OK to lock your selection.

You have now set your weight. You can change the weight unit between lbs and kg

in watch settings.

12h time mode -> lbs 24h time mode -> kg

Continue the user settings or return to the Time of day display by pressing and holding START/STOP/OK.

SETTING HEIGHT

In models M51 and M52 you need to set your height. If you are in the Time of day display start from User

information. Press START/STOP/OK until

FT / INCH or CM appears and the digits of feet/centimeters are flashing.

1. Press

SCROLL UP or

SCROLL DOWN to adjust your

height.

2. Press START/STOP/OK to lock your selection.

You have now set your height.

You can change the height unit between 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/STOP/OK to lock your selection.

You have now set your age.

Continue by setting your sex or return to the Time of day display by pressing and holding START/STOP/OK.

SETTING SEX If you are in the Time of day display start from User

information. Press START/STOP/OK until

SEX appears and FEMALE/MALE is flashing.

1. Press SCROLL UP or

right sex.

2. Press START/STOP/OK to lock your selection.

You have now set your sex.

SETTING ACTIVITY LEVEL

In models M51 and M52 you need to set a suitable activity level for Polar Fitness Test. OwnIndex

If you are in the Time of day display start from User information. Press START/STOP/OK until

ACTIVITY appears and LOW/MIDDLE/HIGH is flashing.

SCROLL DOWN to select the

1. Press

2. Press START/STOP/OK to lock your selection.

You have now set all necessary user information.

Choose from the following two alternatives to continue:

1. To set OwnZone function ON or OFF, press

2. To return to the Time of day display, press

SCROLL UP or

right activity level.

USER SET is displayed.

SCROLL DOWN until you come to the Time of day

display or simply press and hold START/STOP/OK.

SCROLL DOWN to select the

SCROLL UP.

SCROLL UP

MEASUREMENT OPTIONS SETTING

TURNING OWNZONE ON/OFF

Select whether you want to use the OwnZone option. Alternatively, you can set the target zone limits manually yourself.

If you choose to use OwnZone, Polar Heart Rate Monitor asks your user information, if you haven’t set them earlier in the USER SET mode.

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 setting loop.

USER SET is displayed.

3. Press

SCROLL UP once.

OWNZONE ON or OFF is displayed.

4. Press START/STOP/OK to enter the setting loop.

OWNZONE is displayed. ON or OFF is flashing.

5. Press

SCROLL UP or

SCROLL DOWN to select

OwnZone ON or OFF.

ON - You can determine your OwnZone each time you start exercising and use the OwnZone limits 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 LOW or HIGH is displayed.

4. Press START/STOP/OK to enter the setting loop.

OWNZONE is displayed. OFF or BASIC or LOW or HIGH is flashing.

5. Press

SCROLL UP or

SCROLL DOWN to select a

suitable OwnZone for your exercise or OwnZone OFF.

6. Press START/STOP/OK to lock your selection.

Choose from the following alternatives to continue:

1. If you selected OwnZone OFF continue directly from

Setting heart rate limits manually.

2. If you selected OwnZone ON continue from Turning the

OwnCal calorie counter ON/OFF by pressing

SCROLL UP once.

3. Return to the Time of day display by pressing and

holding START/STOP/OK.

SETTING HEART RATE LIMITS MANUALLY

If you choose not to use the OwnZone function, you may manually enter a target zone. When you start the manual target zone settings for the first time:

• Polar 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 enter the setting loop.

USER SET is displayed.

3. Press SCROLL UP once.

OWNZONE OFF is displayed.

4. Press START/STOP/OK to enter the setting loop.

OWNZONE is displayed. OFF is flashing.

5. Press START/STOP/OK to lock OwnZone OFF.

LIMITS is displayed. The upper limit is flashing.

6. Press

SCROLL UP or

SCROLL DOWN to adjust the

value.

The digits run faster if you press and hold the

SCROLL UP or

SCROLL DOWN button. Release

the button at the desired value.

7. Press START/STOP/OK to lock your selection.

The lower limit reading starts to flash.

8. Press

SCROLL UP or

SCROLL DOWN to adjust the

correct value.

9. Press START/STOP/OK to lock your selection.

OWNZONE OFF is displayed.

The highest possible value for the upper limit is 240 and the lowest possible value for the lower limit is 30. The lower limit cannot be set above the upper limit.

Choose from the following two alternatives to continue:

1. To continue setting the OwnCal function ON or OFF,

press

2. To return to the Time of day display, press

SCROLL UP.

SCROLL DOWN until you come to the Time of day

SCROLL UP

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 setting loop.

USER SET is displayed

3. Press SCROLL UP or

SCROLL DOWN until OWNCAL

is displayed.

OWNCAL ON or OFF is displayed.

4. Press START/STOP/OK to enter the setting loop.

OWNCAL is displayed. ON or OFF is flashing.

5. Press

SCROLL UP or

SCROLL DOWN to select whether you want the calorie expenditure count to be ON or OFF.

6. Press START/STOP/OK to lock your selection.

Choose from the following two alternatives to continue:

1. To continue settings, press

2. To return to the Time of day display, press SCROLL DOWN until you come to the Time of day

SCROLL UP.

SCROLL UP

display or simply press and hold START/STOP/OK.

The OwnCal calorie calculation starts when your heart rate reaches 100 bpm. The higher the heart rate, the faster the energy expenditure accumulation. Energy expenditure depends on body weight; the heavier the weight the higher the energy expenditure. Men’s calorie expenditure is more intense than women’s at the same heart rate.

The energy 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 expenditure varies between 10% - 60%. The rest (40% - 90%) is mostly carbohydrates.

The lower the heart rate, the bigger the fat percentage is of the total energy expenditure. If you want to control weight by exercising, it is recommended to aim at as big a fat percentage of total energy expenditure as possible. Exercise at the lower limit of your OwnZone. In models M51 and M52, exercise with OwnZone Low.

+ 42 hidden pages