Weider WM42, WM21, WM41, WM22 User Manual

GEBRAUCHSANLEITUNG

USER MANUAL

Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300

www.polar.fi

17924320.00 DEU/ENG A

Polar GewichtsmanagementProdukt

Polar Weight Management Products

WM42/WM41 WM22/WM21

Congratulations on your purchase of a Polar Weight Management Product. This product helps you to achieve your personal weight management goals.

This manual provides you with information on how to:

• Create your personal Weight Management Program.

• Update your Program on a daily and weekly basis.

• Monitor your progress on a daily and weekly basis.

The Polar Weight Management Product is designed to improve your body. It has a personalized Weight Management Program that helps you to plan gradual weight loss, and long-term maintenance once your weight loss goal is achieved. The Program is based on exercise and diet, giving you guidance on how much energy to expend through exercise and how many calories to eat in order to achieve your target body weight. Please read on to understand how to use each of the functions in the product to get the most out of your Weight Management Program.

CONTENTS

Information only specific to the WM42/WM41 products is in blue text.

QUICK GUIDE ......................................................................................................................................................................... 66

CONTENTS ............................................................................................................................................................................. 68

1. INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT .................................................................................................... 70

1.1 WEIGHT MANAGEMENT PRODUCT ELEMENTS ........................................................................................................ 70

1.2 WRIST UNIT BUTTONS AND SYMBOLS ................................................................................................................... 71

1.3 FUNCTIONS ........................................................................................................................................................... 74

1.4 BASIC SETTINGS OF YOUR NEW WRIST UNIT ......................................................................................................... 75

2. POLAR WEIGHT MANAGEMENT PROGRAM ...................................................................................................................... 77

2.1 CREATING A WEIGHT MANAGEMENT PROGRAM ..................................................................................................... 78

2.2 MONITORING AND UPDATING YOUR PROGRESS WITH WM22/WM21 ...................................................................... 82

2.2.1 Weight Diary - Monitoring and Updating Your Weight ............................................................................ 82

2.2.2 Monitoring Nutrition and Exercise Calories in the Weight Management Guide Book .............................. 83

2.2.3 Checking Your Current Program Targets with WM22/WM21 ................................................................... 83

2.3 MONITORING AND UPDATING YOUR PROGRESS WITH WM42/WM41 ...................................................................... 84

2.3.1 Intake Diary - Monitoring and Updating the Calorie Consumption Daily ................................................ 85

2.3.2 Exercise Diary - Monitoring the Calories Burned by Exercising Weekly ................................................... 86

2.3.3 Weight Diary - Monitoring and Updating Your Weight ............................................................................ 86

2.3.4 Extra Diary - Monitoring and Updating Your Extra Value ........................................................................ 88

2.4 WEEKLY UPDATE WEIGHT MANAGEMENT PROGRAM WITH WM42/WM41 ................................................................ 89

2.5 ACHIEVING YOUR WEIGHT LOSS TARGET............................................................................................................... 91

2.6 NOT ACHIEVING YOUR WEIGHT LOSS TARGET ....................................................................................................... 92

2.7 CHECKING YOUR PROGRESS IN THE WEIGHT MANAGEMENT PROGRAM WITH WM42/WM41 .................................. 93

CONTENTS ENGLISH

3. EXERCISING WITH YOUR WEIGHT MANAGEMENT PRODUCT........................................................................................... 94

3.1 HOW TO PUT YOUR TRANSMITTER ON AND START RECORDING YOUR EXERCISE ................................................... 94

3.2 FUNCTIONS DURING EXERCISE ............................................................................................................................. 95

3.3 OWNZONE ............................................................................................................................................................. 97

3.3.1 Determining Your OwnZone Heart Rate Limits ....................................................................................... 98

4. CHECKING SAVED INFORMATION IN FILE..................................................................................................................... 100

4.1 EXERCISE FILE ................................................................................................................................................... 100

4.2 DIARY FILE ......................................................................................................................................................... 102

5. HOW TO CHANGE SETTINGS ......................................................................................................................................... 105

5.1 GENERAL SETTINGS ............................................................................................................................................ 105

5.2 DIARY SETTINGS FOR THE WEIGHT MANAGEMENT PROGRAM IN WM42/WM41 .................................................... 108

5.3 CHANGING USER SETTINGS ................................................................................................................................ 111

5.4 SETTING THE WATCH........................................................................................................................................... 112

5.5 HOW TO TRANSFER DATA FROM A COMPUTER VIA UPLINK (WM42/WM41)........................................................... 114

6. CARE AND MAINTENANCE ............................................................................................................................................ 115

7. PRECAUTIONS ............................................................................................................................................................. 117

7.1 THE POLAR WEIGHT MANAGEMENT PRODUCT AND INTERFERENCE DURING EXERCISE ....................................... 117

7.2 MINIMIZING POSSIBLE RISKS OF THE WEIGHT MANAGEMENT PROGRAM ............................................................. 118

8. FREQUENTLY ASKED QUESTIONS ................................................................................................................................. 120

9. TECHNICAL SPECIFICATIONS....................................................................................................................................... 125

10. LIMITED POLAR INTERNATIONAL GUARANTEE.............................................................................................................. 126

11. DISCLAIMER ................................................................................................................................................................ 127

ENGLISH CONTENTS

1. INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT

1.1 WEIGHT MANAGEMENT PRODUCT ELEMENTS

The Polar Weight Management Product consists of a wrist unit, transmitter, elastic strap, the Polar Weight Management Guide Book, the Polar Calorie Counter Card and the measuring tape.

Wrist Unit

The wrist unit includes a Polar Weight Management Program. You can create, update, and monitor your Program with the wrist unit.

Transmitter

The transmitter detects and transmits your heart rate to the wrist unit. Wear the transmitter while exercising.

The electrode areas are on the back of the transmitter. The electrodes detect your heart rate continuously and transmit it to the wrist unit.

Elastic Strap

The elastic strap holds the transmitter around your chest.

Polar Weight Management Guide Book and Polar Calorie Counter Card

The Guide Book contains information and tips on how to successfully manage your weight. You can check the information on the calorie content of various food and drink from the Polar Calorie Counter Card.

INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT ENGLISH

1.2 WRIST UNIT BUTTONS AND SYMBOLS

By pressing the / button, you can:

• Enter the Diary from the Time of Day display. appears.

• Move to the previous menu or backwards in the menus.

• Decrease the selected flashing value when is on the display.

By pressing the Back button, you can:

• Answer no to the wrist unit’s questions.

• Cancel the selection.

• Exit the displayed menu and return to the previous level.

• Switch the alarm off. Press any other button to snooze the alarm for ten minutes.

By pressing and holding the Back button, you can:

• Return from any menu to the Time of Day display (Except from the Exercise menu).

• Lock and unlock all the buttons (except the Light

button) in the Time of Day display. Press and hold the back button until Buttons Locked or Unlocked is displayed. For further information, see the section

General Settings/ Selecting Button Lock Settings

How to Change Settings/

Back

, page 107.

Weekday and Date

Time of day

• Arrow guides you to press

• Menu text guides you to

the buttons.

find the main menus (Exercise, Setting, File, Program).

By pressing the / button, you can:

• Enter the Diary from the Time of Day display. (WM22/WM21) (WM42/WM41) appears.

• Move to the next menu or forward in the menus.

• Increase the selected flashing value when

is on the display.

Light

• Press the Light button to switch the backlight on.

By pressing and holding the Light button, you can:

• Switch the heart rate zone alarm on or off while

recording exercise information.

• Start adjusting the alarm quickly on or off in the

Time of Day display. For further information, see the section

How to Change Settings/ Setting the Watch/

Setting Alarm

, page 113.

By pressing the OK button, you can:

• Answer yes to the wrist unit’s questions.

• Enter the menu in the Time of Day display.

• Accept your selection.

• Enter the displayed menu.

71ENGLISH INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT

Weight Management Program Symbols

The pen indicates where you can find the electronic Diary of your Weight Management Program. It also appears when your Weight Management Program’s targets have been changed. The symbol disappears after updating your weight, intake calorie, or Extra Diary (WM42/WM41).

The scale indicates the function in the Diary where you can monitor and update your weight.

The trophy indicates that you have achieved your target weight.

The heart indicates the function in the Diary where you can monitor the calories burned weekly during your exercise sessions.

The apple indicates the function in the Diary where you can monitor and update your intaken calories.

The X indicates the function in the Diary where you can monitor and update your own definable value. An example would be your waist circumference (Extra Diary is available only after you have set it in the Setting menu).

The envelope reminds you to either enter your weight or update your Weight Management Program. For further information, see the section

INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT ENGLISH

Monitoring and Updating Your Progress with WM42/WM41

, page 84.

Other symbols

The heart symbol without frames indicates the transmission of your heart rate. For further information, see the section

Exercising with Your Weight Management Product

, page 94.

The framed heart indicates the coded transmission of your heart rate. For further information, see the section

Exercising with Your Weight Management Product

, page 94.

The sound symbol:

• In the Time of Day display, indicates that the Alarm is set.

• In the Exercise menu, indicates that the Heart rate zone alarm is on. For further information, see the section

Exercising with Your Weight Management Product

, page 94.

The battery symbol indicates that the wrist unit battery is low. For further information, see the section

Care and Maintenance

, page 115.

ENGLISH INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT

1.3 FUNCTIONS

The main functions of the Weight Management Product are described below.

Weight Exercise Intake Extra*

Press OK

Exercise

In the Exercise menu, you can monitor information such as your heart rate and calorie expenditure during exercise.

INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT ENGLISH

Diary*

*Diary is available after you have created your Weight Management Program. Extra Diary is available after you

have switched on the Extra Diary view.

File Setting Program

Exercise File

In the File menu, you can view the information on your last exercise session.

In the WM42/WM41 Diary File, you can view longterm information on nutrition, exercise, and information on your weight.

Diary File

General

Diary Settings

User Settings

Settings

In the Setting menu, you can set the alarm and the time of day, and other Settings.

Watch Settings

New

Current

Program

In the Program menu, you can either create a new Program or check your current Program.

1.4 BASIC SETTINGS OF YOUR NEW WRIST UNIT

You only need to activate the blank wrist unit once. Once activated, the wrist unit cannot be switched off.

1. Activate the wrist unit by pressing any button. The display fills up with digits. Press OK.

2. Basic Settings is displayed. Press OK to start the Basic Settings.

3. Time: Use the / buttons to select 12 h or 24 h time mode. Press OK. 12 h: the time is displayed from 1 to 12 am or pm. In the date and birthday settings, the month is set first and then

the day (mm.dd).

• Use the / buttons to select AM or PM. Press OK.

• Use the / buttons to set the hours. Press OK.

• Use the / buttons to set the minutes. Press OK.

24 h: the time is displayed from 0 to 23 hours. In the date and birthday settings, the day is set first and then

the month (dd.mm).

• Use the / buttons to set the hours. Press OK.

4. Date: Use the / buttons to select the day (dd) or month (mm). Press OK.

• Use the / buttons to select the month (mm) or day (dd). Press OK.

• Use the / buttons to select the year (yy). Press OK.

5. Units for weight and height:

• Use the / buttons to select pounds and feet (lb/ft) or kilograms and centimeters (kg/cm).

Note: If you have already set the Basic Settings once, you can skip them after setting the date by pressing and holding the Back button.

• Use the / buttons to set the minutes. Press OK.

Press OK to accept your selection.

ENGLISH INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT

6. Weight: Use the / buttons to set your current weight. Press OK.

Note:

• Press the

• If you choose the wrong units, you can still change them by pressing and holding the Light button.

/ button briefly to adjust the ounces/grams. / button down to adjust the pounds/kilograms.

7. Height: Use the / buttons to set your height. Press OK.

Note: If you selected lb/ft as your units, you first set feet (step 7) and then inches (repeat step 7).

8. Birthday: Use the / buttons to select your birth month (mm) or day (dd). Press OK.

• Use the / buttons to select the day (dd) or month (mm). Press OK.

• Use the / buttons to select the year (yy). Press OK.

9. Gender: Use the / buttons to select female or male. Press OK.

10. The wrist unit asks you if the Settings are OK? If you prefer to change some of your Basic Settings, press the Back button to return to the previous setting. Press the Back

button again until you reach the setting you want to change. Once you have finished the Basic Settings, press OK and you can start using the Weight Management Product.

Note:

• It is important that you be precise with the settings, as they have an impact on the accuracy of the Weight Management Program.

• If you change the user information, the wrist unit confirms that you really want to change the user. If you want to change the user, the wrist unit asks: Create New Program?

If yes, press OK. For further information, see the chapter Creating a Weight Management Program, page 78, starting from step 5. If no, press the Back button. The wrist unit automatically creates a Weight Maintenance Program for you. For further information, see the section Creating a Weight Management Program, starting from Your Personal Program section, page 81.

If you do not want to change the user, press the Back button. The wrist unit returns to the old user information.

INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT ENGLISH

2. POLAR WEIGHT MANAGEMENT PROGRAM

The Polar Weight Management Product is for healthy adults who want to successfully manage their weight. The Weight Management Program is based on exercise and diet, giving you guidance on how much energy to expend through exercise and how many calories to eat in order to achieve your target body weight.

The personalized Program helps you to plan gradual weight loss by recommending a target weight and Program duration, taking into account your current weight, height, gender, and age. In addition to the target weight and duration, the Program asks you to determine your daily activity level and the amount of exercise you want to aim for. Based on the chosen values, you receive targets for daily nutrition intake and weekly energy expenditure in calories, for example the number of calories you should obtain from food and drink and the number of calories you should burn while exercising. By following these recommendations, you will achieve your target weight by the end of the Program. For further information, see the section

Creating a Weight Management Program

After you create your Program, you should start monitoring your progress in the electronic Diary on a daily and/or weekly basis. In the Diary, you can update your current weight and check it against the recommended target weight. If you have the WM22/WM21 Weight Management Product, see the section

WM22/WM21

In addition to your weight, the WM42/WM41 Weight Management Product also allows you to monitor your nutrition intake calories and exercise calories on a daily basis. It also enables you to update your Weight Management Program on a weekly basis. This means that you are able to keep your progress up to date by just entering your current weight on a weekly basis. Depending on the results obtained, you may receive new nutrition intake and weekly exercise targets for the following week. For further information, see the section

, page 82 for further information.

, page 78.

Monitoring and Updating Your Progress with

Monitoring and Updating Your Progress with WM42/WM41

, page 84.

ENGLISH POLAR WEIGHT MANAGEMENT PROGRAM

2.1 CREATING A WEIGHT MANAGEMENT PROGRAM

This section provides you with step by step information on how to create your own Weight Management Program (see steps 1 to 9).

EXAMPLE: Laura’s Personal Information

Laura has entered the following user information in the Basic Settings: Gender: Female Age: 38 years Height: 5 feet 5 inches/165 cm Weight: 172.0 lbs/78.0 kg

1. Start from the Time of Day display.

2. Press OK. Exercise is displayed.

3. Press . Program is displayed. Press OK.

4. New Program is displayed. Press OK to start creating your Program.

Note: if Basic Settings is displayed, you have not set all the user information. The wrist unit prompts you to set the Basic Settings first. For further information, see the section Basic Settings of Your New Wrist Unit, page 75.

EXAMPLE:

Laura’s Current Weight:

172.0 lbs/78.0 kg

Laura’s Target Weight Recommendation:

154.3 lbs/70.2 kg

POLAR WEIGHT MANAGEMENT PROGRAM ENGLISH

5. Current Weight - Adjust with the or button. Press OK to set the value.

6. Target Weight - The Program recommends a target weight for you according to your

Body Mass Index (BMI), see the table on the following page. For more detailed information on the calculation of the BMI, see the Weight Management Guide Book. Press OK to set the value.

Weight Status

Weight Recommendation

Program

Obese (BMI higher than

29.9)

Overweight (25–29.9)

Normal weight (18.5–25)

Underweight (Lower than 18.5)

Maximum of 10% weight loss is allowed during one Program.

Maintain your weight.

Do not lose any weight.

Recommendation: Weight Loss Program. The Program recommends a target weight for you. If you want to change your target weight, adjust it within the given limits with the / buttons.

If you want to maintain your current weight, the Weight Maintenance Program is also available. Set your current weight as the target weight.

Recommendation: Weight Maintenance Program. If you want to lose weight, the Weight Loss Program is also available. You can set your own target weight in the Program within the given limits (maximum 10%). The lowest target value equals a BMI of 18.5.

Recommendation: Only Weight Maintenance Program. The Weight Loss Program is not available in this case, because it is not healthy for you to lose any weight.

79ENGLISH POLAR WEIGHT MANAGEMENT PROGRAM

EXAMPLE:

Laura works in an office and walks only to get some lunch during her day. Laura selects sitting as her workday selection.

7. Workday - Select the way you usually spend most of the day with the / buttons.

Press OK.

Sitting You sit at work and move around a little. An example would be that you are

an office worker.

Standing You stand at work and move around bit. An example would be that you are

a housewife or that you are working as a teacher, nurse or a sales person.

Moving You are on the move most of the day and do very strenuous work. An example would

be that you are a construction worker or a cleaning woman.

EXAMPLE:

Laura likes walking, which corresponds to a low intensity exercise. Laura aims to walk almost an hour a day, so she selects moderate as her exercise amount for the Program.

8. Exercise - Select how strenuously and how many hours you want to exercise weekly during

your Program with the / buttons. Press OK.

Program

You do exercise causing a little breathlessness

Exercise

and little sweating e.g. walking.

amount:

This is classified as a low intensity exercise and your heart rate would be between 100–130 bpm.

Minimum 3–4 hours per week Moderate 4–6 hours per week Maximum More than 6 hours per week

Your fitness and other factors affect how strenuous the exercise feels, and how high your heart rate rises. The amount of exercise you choose determines the balance between the amount of nutrition in your diet and calories you expend in your exercise. The more you exercise, the more you can eat.

80 POLAR WEIGHT MANAGEMENT PROGRAM ENGLISH

You do exercise causing breathlessness and

Program

sweating e.g. brisk walking or tennis.

Exercise

These are classified as a high intensity exercise and

amount:

your heart rate would be between 130–160 bpm.

Minimum About 2 hours per week Moderate 2–4 hours per week Maximum 4–5 hours per week

EXAMPLE:

Laura selects the recommended

13 week Weight Loss Program. She creates her Program on a Tuesday . The following Monday she will still have 13 weeks left because the Program duration calculation starts from Monday.

When creating a Maintenance Program, the Program duration is continuous. Skip step 9 and move to

Your Personal Program

section.

9. Duration - The Program recommends a Program duration in weeks based on your weight loss

target. The shorter the duration, the tougher the Program is. By using the / buttons, you can adjust the recommended duration within reasonable limits. Press OK. The wrist unit displays Your Personal Program and automatically displays your targets.

EXAMPLE OF LAURA’S WEIGHT LOSS PROGRAM TARGETS:

13 weeks

15.4 lbs/7.8 kg Daily Intake: 1750 kcal Weekly Exercise: 1850 kcal

Your Personal Program Targets - the Program duration (in weeks) and the weight loss (in lbs or kg) are displayed.

When creating a Maintenance Program, the Program targets are to maintain your weight. Press OK to proceed. Daily Intake - the recommended number of calories that you should obtain from food and drink daily is displayed. Press OK to proceed. Weekly Exercise - the recommended number of calories that you should burn through exercise weekly is displayed. Press OK.

The Program starts and the wrist unit automatically returns to the Time of Day display. After you create your Program, you can start monitoring your progress in the electronic Diary. The pen symbol indicates where you can find the Diary. The symbol is displayed until you update your weight. For further information, see the section

with WM22/WM21

, page 82. In WM42/WM41, when you update your weight, intake or exercise

Monitoring and Updating Your Progress

calories, or your Extra value, the symbol disappears. For further information, see the section

Monitoring and Updating Your Progress with WM42/WM41

, page 84.

ENGLISH POLAR WEIGHT MANAGEMENT PROGRAM

2.2 MONITORING AND UPDATING YOUR PROGRESS WITH WM22/WM21

2.2.1 WEIGHT DIARY - MONITORING AND UPDATING YOUR WEIGHT

Update your current weight in the wrist unit daily or weekly. It is recommended that you always weigh yourself with the same scale at the same time of day, preferably in the morning before breakfast.

1. Start from the Time of Day display and press .

Target weight Current weight

The arrow indicates whether your weight has decreased, increased, or stayed the same since the last time.

Check which direction the arrow is pointing:

Your starting point in the Weight Loss Program.

> Your weight is decreasing.

< Your weight is increasing.

When the arrow is at the right end of the bar, you have reached your target weight. This is also your starting point if you are using Weight Maintenance Program.

POLAR WEIGHT MANAGEMENT PROGRAM ENGLISH

2. Press OK to input your current weight.

3. Decrease the value with button or increase the value with button. Press OK, or press the Back button to cancel your update.

If is displayed, it indicates that you have reached your target weight with the help of the Polar Weight Management Program! Congratulations! Press OK. The Weight Maintenance Program starts. For further information, see page 92, starting from step 5.

4. Press the Back button to return to the Time of Day display.

2.2.2 MONITORING NUTRITION AND EXERCISE CALORIES IN THE WEIGHT MANAGEMENT GUIDE BOOK

After a meal, write down the number of calories you had in the Weight Management Guide Book Diary. Check the calorie content of your meal from the Polar Weight Management Guide Book or from a detailed menu planner at www.polarpersonaltrainer.com/wm. You can also find out the calorie content of various food and drink from the Polar Calorie Counter Card.

When you wear your transmitter during an exercise session, the wrist unit automatically calculates the number of calories you have burned. After an exercise session, check thenumber of calories you have burned from File and write them down in the Weight Management Guide Book Diary. For further information, see the section

Exercise File

, page 100.

2.2.3 CHECKING YOUR CURRENT PROGRAM TARGETS WITH WM22/WM21

1. Start from the Time of Day display. Press OK. Exercise is displayed.

2. Press . Program is displayed. Press OK.

3. Current Program is displayed. Press OK to start checking the current targets of your Program. If Empty is displayed, create the Program first. For further information, see the section

Program

, page 78.

Creating a Weight Management

ENGLISH POLAR WEIGHT MANAGEMENT PROGRAM

4. Targets - the Program duration (in weeks) and the weight loss (in lbs or kg) are displayed. Press OK to proceed.

5. Daily Intake - the recommended number of calories that you should consume daily is displayed. Press OK to proceed.

6. Weekly Exercise - the recommended number of calories that you should burn through exercise weekly is displayed. Press and hold the Back button until the time of day is displayed.

2.3 MONITORING AND UPDATING YOUR PROGRESS WITH WM42/WM41

This chapter describes how you can monitor your weight, nutrition calories, exercise calories, and your self-defined target value in the electronic Diary.

The Weight Management Program coaches you to manage your weight by giving you targets for the amount of weight you should lose, and the amount of calories you should eat and drink daily and burn through exercise weekly. You can update these values and check your progress against the assigned targets in the electronic Diary. This way you have reliable information on your progress immediately and you know if you are achieving your goals as planned. In addition, you can use Extra Diary to monitor a value that you determine yourself, such as your waist circumference.

• Start from the Time of Day display and press . Use the or button to move between Intake, Exercise, Weight, and Extra Diary.

Time of Day INTAKE Diary EXERCISE Diary EXTRA Diary* WEIGHT Diary

*Extra Diary is available after you have switched Extra Diary on in the Setting menu.

POLAR WEIGHT MANAGEMENT PROGRAM ENGLISH

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