Polar TEMPO User Manual
Tempo USA kansi 1.10.1998 11:21 Page 1
C M Y CM MY CY CMY K
USA
™
Polar Tempo
Heart Rate Monitor
User's manual
Composite
Contents
How does Polar Tempo work .................................................. 4
Polar Tempo parts ....................................................
Polar Tempo symbols ...............................................
Getting going ...........................................................
Start the heart rate measurement ........................................... 6
Functions during heart rate measurement .............................. 7
See your heart rate ...................................................
Check elapsed exercising time ................................
Reset exercising time ...............................................
Stop the heart rate measurement ........................................... 8
Exercising with your Polar Heart Rate Monitor ....................... 9
Intensity of exercise .................................................
Frequency of training .............................................
Type of activity .......................................................
Structure of an exercise session ............................
References .............................................................
Developing a personal exercise program ............................ 15
Classify yourself by level of activity ........................
Determine your exercise goals ..............................
Examples of exercise recommendations ...............
Care and maintenance ......................................................... 19
Taking care .............................................................
Batteries .................................................................
Precautions ........................................................................... 21
In a water environment ...........................................
Interference ............................................................
Frequently asked questions .................................................. 23
Technical specifications ........................................................ 27
Polar books and accessories ............................................... 28
Service .................................................................................. 29
Check list ................................................................
Sending instructions ...............................................
Polar’s service procedure .......................................
Limited Polar warranty .......................................................... 31
Disclaimer ............................................................................. 32
Notes ..................................................................................... 33
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Tempo manual USA 179120.A 1.10.1998, 11:232-3
How Does
Polar Tempo
Work
POLAR TEMPO PARTS
GETTING GOING
1. Attach the Polar Transmitter
to the elastic strap.
Your Polar Tempo consists of three parts:
1. Polar Transmitter™
• Grooved electrode areas
3. Polar Tempo wrist receiver
POLAR TEMPO SYMBOLS
The flashing heart: Ongoing heart rate measurement.
The heart symbol flashes at the pace of your heart.
Elapsed exercise time. The symbol runs during heart
rate measurement.
The middle spot appears after 30 minutes of exercise
time which is a recommended daily exercise quota.
The total exercise time in hours and minutes.
The heart rate measurement has been stopped.
The total exercise time in hours and minutes.
The exercise has lasted more than 30 minutes
if the middle spot is displayed.
Heart rate measurement is off.
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2. 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. Raise the transmitter a little
off your chest and wet the
grooved electrode areas
on the back of it. It is
important that the electrodes
are wet during exercise.
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, page 28.
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.
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Tempo manual USA 179120.A 1.10.1998, 11:234-5
Start
Functions during
the Heart Rate
Measurement
1. Wear the Polar Transmitter and the Polar Tempo wrist
receiver as described in the chapter Getting going
on the page 5.
Remember to wet the electrodes of the transmitter.
2. Bring the face of the wrist receiver up to your chest near the
transmitter’s Polar logo.
The elapsing exercise time symbol starts running.
The exercise time appears in the display.
3. Bring the wrist receiver away from your chest.
A flashing heart appears in the heart shaped frame
in 5 seconds.
Your heart rate (in beats per minute) appears
in the display.
4. You are ready to start your workout with
Polar Tempo!
If you wish to wear a watch at
the same time when
exercising with Polar Tempo, it
is recommended that you
wear the Polar wrist receiver
and your watch on different wrists
to avoid interference.
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 ELAPSED EXERCISING TIME
1. Bring the face of the wrist receiver up to your chest near
the transmitter’s Polar logo
2. Hold the wrist receiver in this position for 2 seconds.
The elapsed exercise time will be displayed
for 5 seconds.
In the beginning of your exercise,
when it has lasted less than 10
minutes, the exercise time is
displayed in minutes and
seconds.
When you have exercised more
than 10 minutes, the elapsed time
is displayed in hours and minutes.
Start the heart rate
measurement by
the Heart Touch
- no buttons,
only touch and go.
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RESET EXERCISING TIME
Check that there are no other people with heart rate
monitors, motor driven exercise equipment, mobile phones,
televisions etc. within 5 feet/ 1,5 meter or high voltage
power lines nearby you. This kind of electric device may
transmit signals which interfere with the reset.
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1. Bring the face of the wrist receiver up to your chest near the
transmitter’s Polar logo.
2. Hold the wrist receiver in this position 15 seconds.
After about 10 seconds, the exercise time starts
flashing for 5 seconds.
The exercise time will be reset to 0:00.
When you move the wrist receiver further away from
the transmitter the exercise time starts running again
from 0:00.
A flashing elapsed time is a pre-warning that you are
soon about to reset it. If you bring the wrist receiver
further from the transmitter during the flashing, the
elapsed time will not be reset.
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 also has other
great benefits. You can reduce stress, learn to know your
body’s reactions and optimize 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, and with
greater safety.
Stop the Heart Rate
Measurement
Remove the transmitter from your chest.
1. The exercise time and its symbol will
continue running a 1-minute-check
to ensure the heart rate
measurement has been
stopped.
2. Polar Tempo subtracts the
1-minute-check time from the
elapsed time.
3. The total exercise time
(in hours and minutes) is
displayed for 9 minutes.
4. The wrist receiver turns itself
automatically into the OFF mode
after 9 minutes.
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.
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The effect of your exercise program depends on four factors:
• Intensity of exercise
• Duration of exercise
• Frequency of exercise
• Type of activity
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.
When a person’s cardiovascular condition improves, his heart
rate stays in a lower level than before when doing similar
exercise in a similar time period. 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
(e.g. weight loss = lower intensity and higher duration).
When you exercise within the defined Target Zone, you
ensure the right intensity of your workout.
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Tempo manual USA 179120.A 1.10.1998, 11:2410-11
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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).
physiologist or doctor.
However, according to ACSM most people can estimate their
For example a 35-year old person’s Maximum Heart Rate
would be:
220 - 35 = 185 beats per minute.
maximum heart rate by the formula:
220 - Age = Maximum Heart Rate
Target zones are typically 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
Resting heart rate is the heart rate after a person has rested,
either sitting or lied down, for 5 - 15 minutes, breathing deeply
and relaxing muscles.
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.
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.
Any physical activity that increases heart rate above the resting
heart rate may provide health benefits. It is recommended
that all people should accumulate at least 30
minutes of endurance-type physical activity every
day, including climbing stairs, brisk walking etc. But only
greater increments above resting heart rate are associated
with both health and fitness benefits.
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6. You have now found your Target Zone. As you exercise,
maximum heart rate to the target you chose.
left and you will find the upper limit of your Target Zone.
target to the left and you will find the lower limit for your
Target Zone.
make sure that your heart rate stays within the Target Zone
(between the lower and the upper limit) to get the maximum
benefit from your workout.
most suitable for you. Each target is shaded differently.
maximum heart rate on the upper axis.
1. Locate one of the four intensity targets, which would be
2. Locate your age on the down axis or your measured
3. Read up from your age / read down from your measured
4. Draw a straight line from the upper edge of the target to the
5. Then draw another straight line from the lower edge of the
axis for age.
How to find your Target Zone ?
use the upper axis for measured HR
If you have had your maximum heart rate measured,
not know your exact maximum heart rate, use the lower
the precise values for your Target Zone. In case you do
max
. This gives you
Age
20 25 30 35 40 45 50 55 60 65 70
Light Intensity 50-60%
Bpm
Measured HRmax
Heavy Intensity 85-100%
Moderate Intensity 70-85%
Light to Moderate Intensity 60-70%
190 185 180 175 170 165 160 155 150
Polar Target Heart Rate Zone Chart
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