Polar Electro Fitness Manuel d'utilisateur

Polar F11™User Manual

Get Your Workout ProgramThe Polar Keeps U Fit - Own Workout Programguides towards your fitness goals.1.Select Program > CREATE.2.Your latest OwnInd

View Your Workout ProgramSelect Program > EDITWeekly TargetsNumber of exercise sessions per weekTotal exercise time per weekTotal calories to expen

Weekly ExercisesA summary of your weekly exercises sessions.To view the targets of each exercise, press OK and select the exercise you wish to examine

Edit Your Workout Program•To add an exercise session select Program >EDIT > Weekly Exercises > ADD. EnterDuration. Press DOWN to view the add

Program SettingsSelect Program > SETTINGSOWNZONE: Turning OwnZone on means that yourheart rate monitor determines your target heartrate zone automa

3. DURING EXERCISERecord Your Exercise1.Wear the transmitter and wrist unit. Start heartrate measurement by pressing OK. Preferably,there should be no

Buttons During ExerciseLIGHT•Press once and the display will light up with every button press.•Press and hold to lock or unlock buttons.BACK•Pause / e

Views During ExerciseView combinations of exercise data. Switch displays with UP/DOWN.ExerciseStopwatchHeart rateCaloriesThe calories expendedHeart ra

HR zones are only displayed when you have selected a program exerciseThe time spent in your present intensity zoneThe intensity zone symbol shows you

Stop Recording and View SummaryPress BACK to pause exercise recording. Select EXIT to stop recording and to view a Summary of yourexercise session:Sum

Contents1. GETTING STARTED ... 3Get to Know Your Polar F11 ... 3Enter Basic Settings ...

4. AFTER EXERCISEDiaryIn the Diary, you can compare achieved exercise duration, quantity and calories in different intensityzones to your target value

HR zonesThe three bars stand for Light, Moderate and Hard heart rate zone. Press OK and UP/DOWN toexamine more details.Light / Moderate / HardYour tar

Follow-UpEvery Sunday at midnight, your Polar F11 automatically reviews your progress, resets the Diary and HeartRate Zone views, saves Diary data to

FilesDaily FileSelect File > DAILYIn the Daily File, view detailed exercise information from your 12 most recent exercise sessions.When the File be

Select an exercise you wish to view with UP/DOWN and OK.DurationName of the exerciseTime session startedExercise duration (hh.mm.ss)CaloriesCalories e

HR zones are only displayed when an exercise from your workout program was chosenPress OK to view information for the Light, Moderate and Hard intensi

Weekly File and Totals FileSelect File > WEEKLY or TOTALSIn the Weekly and Totals Files, you can view exercise count, duration, and burned calories

Data TransferYour Polar F11 offers two means of datacommunication with a PC:•Send data with Polar WebLink™: Transfer datato the polarpersonaltrainer.c

5. SETTINGSExercise SettingsSelect Exercise > SETTINGS•EXERCISE: You can choose an exercise only ifyour workout program is activated. Choose anexer

Choose your OwnZone or Automatic heart ratelimits from four exercise intensities:•HARD (80-90% HRmax) is for a relatively shortexercise at high intens

1. GETTING STARTEDGet to Know Your Polar F11Wrist Unit displays and records yourheart rate and other exercise dataduring exercise. Buttons:UP/DOWN: Mo

OwnZoneYour Polar F11 automatically determines yourindividual and safe exercise intensity zone, yourOwnZone. The function guides you throughwarm-up. Y

Determining Your OwnZoneFind your OwnZone limits in 1-5 minutes duringwarm-up by walking, jogging, or doing some othersport. Before you start, make su

Other SettingsWATCH settingsSelect Settings > WATCH•TIMER: Set the countdown timer to sound once.Restart the timer by pressing and holding OKwhile

USER settingsSelect Settings > USER•Weight: To change units press and hold LIGHT.•Height: To change units press and hold LIGHT.•Birthday: Adjust yo

•HR max (the highest number of heartbeats perminute (bpm) during maximum physicalexertion): Change the default value only if youknow your laboratory-m

6. CUSTOMER SERVICE INFORMATIONCaring for Your Heart Rate MonitorWrist Unit: Clean with a mild soap and watersolution, dry with towel. Never use alcoh

ServiceYour Polar F11 Heart Rate Monitor is designed tohelp you achieve personal fitness goals, indicatethe level of physiological strain and intensit

Changing Transmitter Batteries1.Open the battery cover by turning it counterclockwise to OPEN usinga coin.2.Place the battery inside the cover with th

PrecautionsMinimizing Possible RisksExercise may include some risk. Before beginninga regular exercise program, answer the followingquestions concerni

If you have a pacemaker, defibrillator or otherimplanted electronic device, you use the Polarheart rate monitor at your own risk. Before startinguse,

Enter Basic Settings1.To activate your Polar F11, press OK twice.Once activated, it cannot be switched off!2.WELCOME TO POLAR FITNESS WORLD is display

Polar F11 may be worn when swimming. To maintain water resistance, do not press buttons under water.For more information visit at http://support.polar

Electromagnetic disturbances may occur nearhigh-voltage power lines, traffic lights, overheadlines of electric railways, electric bus lines ortrams, t

TroubleshootingIf you don't know where you are in the menu,press and hold BACK until the time of day isdisplayed.If there are no reactions to any

Technical SpecificationWrist UnitBattery typeCR 2032Battery life Average 1.5 years (1 h/day, 7days/week exercise)Operatingtemperature-10 °C to +50 °C

Guarantee and DisclaimerLimited Polar International GuaranteeThis limited Polar international guarantee is issued byPolar Electro Inc. for the consume

DisclaimerThe material in this manual is for informational purposesonly. The products it describes are subject to changewithout prior notice, due to t

Manufactured byPolar Electro OyProfessorintie 5FIN-90440 KEMPELETel +358 8 5202 100Fax +358 8 5202 300www.polar.fi

2. BEFORE EXERCISEWear the TransmitterWear the transmitter to measure heart rate.1.Wet the electrode areas of the strap under running water andmake su

Test Your Fitness LevelThe Polar Fitness TestTMis an easy, safe, andquick way to measure your aerobic(cardiovascular) fitness at rest. The Polar Fitne

Perform Polar Fitness TestBefore you start, make sure that your user settingsare correct!1.Wearing the transmitter, lie down and relax for1-3 minutes.

Fitness Test ResultsYour OwnIndex is most meaningfulwhen comparing your individual valuesand changes in them over time.OwnIndex can also be interprete

Fitness Test TrendSelect Test > TRENDIn the Trend menu, you can see how yourOwnIndex value has been developing. Up to 47OwnIndex values and respect