Tempo USA kansi 1.10.
Contents How does Polar Tempo work .................................................. 4 Polar Tempo parts .................................................... 4 Polar Tempo symbols ............................................... 4 Getting going ........................................................... 5 Start the heart rate measurement ........................................... 6 Functions during heart rate measurement .............................. 7 See your heart rate .................................
How Does Polar Tempo Work GETTING GOING 1. Attach the Polar Transmitter to the elastic strap. POLAR TEMPO PARTS 2. Adjust the strap length to fit snugly and comfortably. Secure the strap around your chest, below the chest muscles. Lock the buckle. Your Polar Tempo consists of three parts: 1. Polar Transmitter™ • Grooved electrode areas 2. Elastic strap 3. Polar Tempo wrist receiver POLAR TEMPO SYMBOLS The flashing heart: Ongoing heart rate measurement.
Start 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.
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.
10 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.
12 20 25 190 185 35 Example 2 30 Lower Limit Lower Limit Upper Limit Upper Limit Measured HRmax Bpm Age See the examples above: 180 40 50 170 55 165 Example 1 175 45 160 60 155 65 Example 1: A person, whose maximum heart rate has been measured at an exercise stress test. His HRmax is 170 bpm and his goal is to exercise for health at Light to Moderate Intensity. The Target Zone limits are 102 - 119 bpm. Example 2: A person, who does not know his HRmax.
REFERENCES American College of Sports Medicine. Position Stand. The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults. Med Sci Sports Exerc 22: 265-274, 1990. American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. Williams & Wilkins, 1995. Jackson, A.S., Blair, S.N., Mahar, M.T., Wier, L.T., Ross, R.M. and Stuteville, J.E.
16 Which alternative best describes your general activity level for the previous month? A beginner who does not participate regularly in programmed recreational sports or heavy physical activity. ❏ Avoid walking or exertion whenever possible. ❏ Walk for pleasure, routinely use stairs, occasionally exercise sufficiently to cause heavy breathing or perspiration. A moderate exerciser who participates regularly in recreation or work requiring modest physical activity, such as golf, gymnastics or yard work.
Recommendations for an active exerciser: Goal Duration in Target Zone Times a week Maintain fitness 30-60 min. at a time 2-4 Moderate 1 Heavy 2-4 Moderate 2 Heavy Improve fitness 60-90 min. at a time Intensity Recommendation for a serious exerciser: Have your maximum heart rate measured at an exercise stress test and find your personal Target Zone to get the maximum benefit from your training sessions. For more information on heart rate monitoring Polar Books and Accessories, on page 28.
BATTERIES POLAR TRANSMITTER The estimated average battery life of the Polar Transmitter is 2500 hours of use. Contact Polar authorized Service Center for a transmitter replacement. Service on the page 29 for detailed instructions. Polar recycles used transmitters. POLAR TEMPO RECEIVER The estimated average battery life of the Polar Tempo wrist receiver is 1 year in normal use (2h/day, 7 days a week).
If you stay in close proximity to a source of electromagnetic interference for longer than one minute, the heart rate measurement may stop and time registration will be interrupted. In this case go further from the source of interference and restart the measurement. Before restarting, note the elapsed time in the display, because the time registration will restart from 0:00. CROSSTALK The non-coded Polar wrist receiver picks up transmitter signals within 3 feet/1 meter.
... HEART RATE READING BECOMES ERRATIC OR EXTREMELY HIGH? You may have come within range of strong electromagnetic signals which cause erratic readings on the wrist receiver display. Check your surroundings and move further away from the source of disturbance. Precautions, page 21. ... THE DISPLAY IS BLANK OR FADING? Have the batteries checked. Service, page 29. ... IF THE BATTERY OF THE WRIST RECEIVER MUST BE REPLACED? We recommend having all service done by an authorized Polar Service Center.
11. Test the functioning. Mount the Polar Transmitter and wet its electrodes. Start heart rate measurement by touching the transmitter’s Polar logo with the face of the Polar Tempo wrist receiver. Heart rate measurement begins. In case the heart rate measurement does not start or all segments do not appear normally, reopen the case and reset the receiver again. Point 5. There is a spare screw attached to the PCBA to be used in case one of the backcover screws gets lost.
Polar books and accessories POLAR BOOKS AND BOOKLETS: Roy Benson, MPE ............................. Precision Running Dr. Matthew Brick .............................. Precision Multi-Sport Edmund R. Burke, Ph.D. ................... Precision Cycling Neil Craig .......................................... Scientific Heart Rate Training Sally Edwards ................................... The Heart Rate Monitor Book Mark Fenton and Dave McGovern ..... Precision Walking Ute Haas, M.Sc., Tarja Suomi, M.Sc. and Dr.
SENDING INSTRUCTIONS 1. Pack the product carefully to avoid damage. For contact address, see the back cover of this manual or the Customer Care Charter. 2. Include all parts of the Polar Heart Rate Monitor. A full periodic check will be done on the whole product. 3. Include proof of purchase (a receipt or its photocopy) if the product is under warranty. 4. Include a detailed description of the problem. Indicate if the receiver battery should be replaced. 5.
Disclaimer Notes 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 the products described herein. Polar Electro Inc.
Notes 34 Tempo manual USA 179120.A 34 1.10.
