9
8
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.
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.
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.
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.
Tempo manual USA 179120.A 1.10.1998, 11:248-9
