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Polar Electro POLAR M21 User Manual

Manual is about: Polar User's Manual Heart Rate Monitor POLAR M52, POLAR M51, POLAR M22, POLAR M21

Summary of POLAR M21

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    Polar m52 ™ /polar m51 ™ / polar m22 ™ /polar m21 ™ heart rate monitor user’s manual usa.

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    How the polar heart rate monitor works .................... 6 parts ........................................................................................ 6 getting going ........................................................................ 7 buttons and their functions ...........................

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    4 stop the heart rate measurement ............................... 34 recalling training information ..................................... 35 date ...................................................................................... 35 exercise time .....................................................

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    5 v i s u a l c u e s t o r e a d t h i s g u i d e 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. I m p o...

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    6 how the polar heart rate monitor works p o l a r h e a r t r a t e m o n i t o r p a r t s your polar heart rate monitor consists of three parts: 1. Polar transmitter • grooved electrode areas 2. Elastic strap 3. Polar wrist receiver.

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    7 g e t t i n g g o i n g 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 ...

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    8 b u t t o n s a n d t h e i r f u n c t i o n s 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 p...

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    9 m o d e s a n d t h e i r f u n c t i o n s 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 y...

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    10 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 • ow...

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    11 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 t...

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    12 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 ...

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    13 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 dig...

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    14 1. Press scroll up or scroll down to select the 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 ...

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    15 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...

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    16 choose from the following alternatives to continue: 1. If you selected ownzone off continue directly from setting heart rate limits manually. Or 2. If you selected ownzone on continue from turning the owncal calorie counter on/off by pressing scroll up once. Or 3. Return to the time of day displa...

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    17 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 t...

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    18 choose from the following two alternatives to continue: 1. To continue settings, press scroll up. 2. To return to the time of day display, press scroll up or scroll down until you come to the time of day display or simply press and hold start/stop/ok. The owncal calorie calculation starts when yo...

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    19 turning polar fitness test on/off in models m51 and m52 you have the polar fitness test function. 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 u...

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    20 s e t t i n g t h e w a t c h setting the 12/24 h time mode 1. In the time of day display press scroll up or scroll down until options is displayed. 2. Press start/stop/ok to enter the options mode. User set is displayed. 3. Press scroll up or scroll down until watch set is displayed. 4. Press st...

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    21 4. Press start/stop/ok to start the watch settings. Alarm is displayed. On or off is flashing. 5. Press scroll up or scroll down to set the alarm on or off. When the alarm is turned on appears on the display. 6. Press start/stop/ok to lock your selection. If you have 12h time mode, am or pm start...

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    22 time and the time of day are displayed. 12h or 24h is flashing. 6. Press scroll up or scroll down to select 12h or 24h mode. 7. Press start/stop/ok to lock your selection. If you chose 12h time mode, time am or time pm is displayed. 8. Press scroll up or scroll down to select am or pm. 9. Press s...

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    23 month or day is displayed. The first digits start to flash. The date is displayed differently depending on which time mode (12h or 24h) has been chosen. 12h time mode: 24h time mode: month – day – year day – month – year 6. Press scroll up or scroll down to adjust the desired value for the month/...

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    24 1. Wear the transmitter and the wrist receiver as described in the chapter getting going. 2. Begin with display showing time of day. 3. Press start/stop/ok. Measure appears in the display. The wrist receiver starts searching for heart rate transmission for max. 15 seconds. Heart rate measurement ...

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    25 5. You can now start warmup with your polar heart rate monitor. Quick start: in the time of day display, press and hold start/stop/ok for a couple of seconds. To stop the heart rate measurement: press start/stop/ok to stop the stopwatch. If you want to quit the heart rate measurement mode, press ...

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    26 polar heart rate monitor is able to determine the individual training heart rate zone for you. This exercise zone is called your ownzone (oz). For most adults, ownzone corresponds to 65-85 % of the maximum heart rate. Ownzone is suitable for cardiovascular training either for health-related or fi...

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    27 3. Check that you have set the ownzone function on. 4. Start the heart rate measurement as described earlier. 5. Start the stopwatch. Oz appears in the display. Stopwatch starts running. 6. There are five stages in finding your ownzone. Ownzone appears typically on the 3 rd or 4 th stage (in 5-6 ...

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    28 heart rate limits for your previously determined ownzone appear on the display. 2. Stop the stopwatch by pressing start/stop/ok. Quit? Appears in the display. 3. To reset the stopwatch press and hold scroll down for 2 seconds. 4. To restart the stopwatch press start/stop/ok. O w n z o n e m e t h...

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    29 in models m51 and m52 you will also see which ownzone level you have selected to use: basic (ownzone basic for allround exercising) high (ownzone high for exercising at moderate intensity) low (ownzone low for exercising at light to moderate intensity) h o w t o u s e p r e v i o u s l y d e t e ...

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    30 measure exercise time in zone owncal functions during heart rate measurement s e e y o u r h e a r t r a t e you can see your heart rate in beats per minute. A flashing heart symbol indicates an ongoing heart rate measurement. The heart symbol flashes at the pace of your heart. If there is - - re...

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    31 in models m51 and m52 the sound signal will also alarm you at the end of the fitness test. Press and hold for 2 seconds to turn the sound signal and the button sound on and off. Sound signal is on. A flashing heart rate reading also informs you of being outside your target zone. The sound signal ...

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    32 to reset the stopwatch to zero: 1. Stop the stopwatch. 2. Press and hold scroll down for two seconds. C h e c k e x e r c i s e i n f o r m a t i o n when the stopwatch is running press scroll up or scroll down to see the following information during the exercise: time of day (time) time spent in...

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    33 c h e c k y o u r h e a r t r a t e l i m i t s while exercising you don’t have to press any button to check the heart rate limits you are using. Just bring the wrist receiver up to your chest near the transmitter’s polar logo. The current exercising zone values and backlight will be on for a few...

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    34 1. Press start/stop/ok to stop the stopwatch. The stopwatch stops. Quit? Appears in the display. Heart rate measurement without exercising limits or calorie calculation continues. 2. Press scroll up or scroll down to leave the measure mode. Heart rate measurement stops. The heart rate monitor rec...

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    35 your latest training information is in the memory of the polar heart rate monitor until the next time you start the stopwatch. Then your previous training information will be replaced by the new one. Polar heart rate monitor saves only one training file at a time. The training information is save...

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    36 ta r g e t h e a r t r at e l i m i t s ( l i m i t s ) you will see the target heart rate limits of your exercise. Av e r a g e h e a r t r at e ( a v e r a g e h r ) you will see the average heart rate of your exercise session. C a l o r i e s e x p e n d e d d u r i n g t h e e x e r c i s e (...

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    37 to reset the total calorie expenditure count to zero: 1. Start with the display showing tot. Kcal. 2. Press start/stop/ok to enter the tot. Kcal mode. The amount of total calories starts flashing. 3. Press and hold scroll down for a couple of seconds. Reset starts to flash. 0 appears. If you rele...

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    38 ownindex is a score which is comparable to vo 2max , a commonly used descriptor of aerobic fitness. Ownindex is a result of the polar fitness test™, which is an easy, safe and quick way to estimate maximal aerobic power. The ownindex is based on heart rate, heart rate variability at rest, body st...

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    39 f i t n e s s t e s t s e t t i n g s to be able to carry out the polar fitness test tm you need to do the following settings: • select your long-term physical activity level. • set the fitness test mode on. Set the activity level begin with the display showing the time of day. 1. Press scroll up...

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    40 high exercise is an inseparable part of your life. You exercise regularly at least 3 times a week with heavy paced intensity. Exercise causes clear breathlessness and sweating. For example, you run regularly more than 5 miles a week or spend more than 1,5 - 2 hours in comparable physical activity...

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    41 • avoid eating a heavy meal or smoking 2-3 hours prior to testing. • avoid heavy physical effort, alcoholic beverages or pharmacological stimulants on the test day and the day before. Prepare the wrist receiver 1. In the time of day display press scroll up or scroll down until you come to the fit...

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    42 you can stop the test anytime during the test by pressing start/stop/ok. The latest ownindex will not be replaced. Failed test is displayed for a moment. Your latest ownindex and the test date are displayed. If the wrist receiver does not succeed to receive your heart rate at the beginning or dur...

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    43 men women fitness classes age (years) 1 (very poor) 2 (poor) 3 (fair) 4 (average) 5 (good) 6 (very good) 7 (excellent) 20-24 32-37 38-43 44-50 51-56 57-62 >62 25-29 31-35 36-42 43-48 49-53 54-59 >59 30-34 29-34 35-40 41-45 46-51 52-56 >56 35-39 28-32 33-38 39-43 44-48 49-54 >54 40-44 26-31 32-35 ...

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    44 care and maintenance your polar heart rate monitor is a high-tech instrument of superior design and workmanship and should be treated with care. The suggestions below will help you fulfill the warranty obligations and enjoy this product for many years to come. T a k i n g c a r e o f y o u r p o ...

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    45 b a t t e r i e s polar transmitter the estimated average battery life of the polar transmitter is 2500 hours of use. Contact your distributor/ dealer for a transmitter replacement. Customer care charter for detailed instructions. Polar recycles used transmitters. Polar wrist receiver the estimat...

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    46 u s i n g a p o l a r h e a r t r a t e m o n i t o r i n a w a t e r e n v i r o n m e n t your polar heart rate monitor is water resistant to 100 feet/ 30 meters. To maintain the water resistance, do not operate the buttons of the wrist receiver under water. Heart rate measurement in a water en...

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    47 motor driven exercise equipment, cellular phones or when you walk through electric security gates. Crosstalk the non-coded polar wrist receiver in mode of operation picks up transmitter signals within 3 feet/1 meter. Therefore, make sure no other transmitter is within that range. Signals from mor...

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    48 before beginning a regular exercise program consult your doctor • if you are over 40 years of age and 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 symptom...

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    49 w h a t s h o u l d i d o i f . . . ... Ownzone determination only seldom gives me heart rate limits which are based on heart rate variability (oz.V)? 1. Check that the elastic strap is snug enough. 2. Make sure that the electrodes of the transmitter are moistened against your skin. 3. Put on the...

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    50 8. For a small percentage of people the heart rate variability will not totally disappear with increasing workload. In this case the age-predicted limits are the best estimation for the exercising zone. ...The ownzone limits based on heart rate variability (oz.V) vary considerably? Heart rate var...

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    51 new exercise periods into its memory, even thought the user information is changed. Cumulative exercise information can not be returned after resetting. In models m51 and m52 you can set two users’ preferences in the memory. Select the correct user in the beginning of an exercise. ... There is no...

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    52 ... There are no reactions to any buttons? Reset the polar heart rate monitor. Resetting clears watch settings which will return to the default settings. User information and measurement options settings will be saved. 1. Press the reset button with a pen tip. Display becomes full of digits. 2. P...

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    53 indicates an ongoing heart rate measurement.The heart flashes to the beat of your heart. In the time of day mode indicates that the alarm is on. In the measure mode indicates that the sound signal will alarm if you are exercising outside your target zone. Progress bullets in the measure mode. In ...

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    54 rate. The percentages are converted into heart rate beats per minute. Measure: heart rate measurement mode, stopwatch is off. Options: setting mode for user information, heart rate measurement options and watch functions. Owncal: calorie expenditure during exercise. Ownindex: ownindex is a score ...

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    55 polar heart rate monitor is designed to indicate the level of physiological strain and intensity in sports and exercise. No other use is intended or implied. Heart rate is displayed as number of heart beats per minute (bpm). Polar transmitter battery type: built-in lithium cell battery life: aver...

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    56 ownzone off upper limit (manual) 160 lower limit (manual) 80 owncal off in models m52 and m51: polar fitness test off activity low user id 1 height 00 (ft/inch) limit values chronometer 23 h 59 min 59 s heart rate limits 30 – 240 bpm kcal 99999 kcal tot. Kcal 999999 kcal tot.Time 99 h 59 min 59 s.

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    57 • polar electro inc. Warrants to the original consumer/ purchaser of this heart rate monitor that the product will be free from defects in material or workmanship for one year from the date of purchase. Please keep the receipt which is your proof of purchase! • polar transmitter is covered by a t...

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    58 the material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer’s continuous development program. Polar electro inc. Makes no representations or warranties with respect to this manual or with respect to ...

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    59 index bullets in the display during exercise ................................................ 33 button sound on/off ........................................................................ 30-31 buttons and their functions ............................................................... 8 care an...

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    60 graphic design cis, kajaani, finland. Polar electro inc. 370 crossways park drive woodbury ny 11797-2050 u.S.A polar service center: 1-800-227-1314 polar electro canada c/o sport dinaco inc. 4330 joseph-dubreuil lachine, quebec canada, h8t 3c4 1-888-918-5043 www.Polarusa.Com usa 179170.B.