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ENGLISH Contents 1. GETTING STARTED ............................ 3 Get to Know Your Polar F4.................... 3 Enter Basic Settings .......................... 4 2. BEFORE EXERCISE ............................. 5 Wear the Transmitter ......................... 5 3. DURING EXERCISE............................. 6 Record Your Exercise ......................... 6 Functions During Exercise .................... 7 4. AFTER EXERCISE .............................. 8 Exercise Summary ............................
ENGLISH 1. GETTING STARTED Get to Know Your Polar F4 1. START/STOP/OK: • • • • • • Start and stop heart rate measurement Enter the menu and confirm selections Move back to the main mode from Summary and Totals Press and hold to return to Time mode Activate the backlight Switch the alarm and snooze off 2.
ENGLISH Enter Basic Settings 1. 2. 3. Press OK twice to activate your Polar F4. SETTINGS is displayed. Press OK. TIME MODE? Select 24 h or 12 h time mode by pressing SET. Press OK to confirm your selection. 4. TIME OF DAY Adjust minutes and hours. In the 12 h time mode, select AM or PM, first. 5. SET DATE In 24 h time mode: dd.mm.yy. In 12 h time mode: mm.dd.yy. 6. UNIT Select kilograms and centimeters (kg/cm) or pounds and feet (lb/ft). 7. WEIGHT Enter your weight. 8. HEIGHT Enter your height. 9.
ENGLISH 2. BEFORE EXERCISE Wear the Transmitter Wear the transmitter to measure heart rate. 1. 2. 3. Attach one end of the transmitter to the elastic strap. Adjust the transmitter’s strap length to fit snugly and comfortably. Secure the strap around your chest, just below the chest muscles, and buckle the strap to the transmitter. Lift the transmitter off your chest and moisten the two grooved electrode areas on the back.
ENGLISH 3. DURING EXERCISE Record Your Exercise 1. Wear the transmitter and wrist unit. Press START to begin recording exercise data. Preferably, there should be no other heart rate monitors nearby (within 1m / 3ft), to avoid interference. 2. Your heart rate and the framed heart symbol will appear in a few seconds. The frame around the heart symbol indicates that your heart rate is coded. A heart without a frame indicates a non-coded heart rate transmission. 3.
ENGLISH Functions During Exercise Press NEXT to browse the following information: Heart Rate Exercise calories Heart rate Duration Heart rate limits Exercise duration Fitness Bullets Fitness bullets. There are six fitness bullets. Each represents 10 minutes in the target heart rate zone. Time of day Heart Touch To illuminate the display, bring the wrist unit close to the Polar logo on the transmitter.
ENGLISH 4. AFTER EXERCISE Exercise Summary Press STOP to cease recording of exercise data. SUMMARY is automatically displayed. DURATION Exercise duration IN ZONE Exercise time in the target zone AVG.
ENGLISH MAX HR Maximum heart rate of the exercise session CALORIES Calories expended during the exercise session (Cal/Kcal) For more facts and know-how to enhance your training, visit Polar Article Library. http://articles.polar.
ENGLISH Summary File Totals File You can review your latest exercise information in the Summary file. You can review cumulative exercise information in Totals file. 1. 1. Starting from the Time mode, press NEXT twice. TOTALS is displayed. 2. Press START to review data. TOT. TIME is displayed. In the Time mode, press NEXT. SUMMARY is displayed. 2. Press START to start reviewing the the data. DATE is displayed. 3.
ENGLISH Data Communication Your Polar fitness heart rate monitor offers you the option of editing and transferring settings easily from your PC to your wrist unit via the Polar UpLink Tool TM. You can download the software free of charge at www.polar.fi. To use the UpLink Tool, your computer must be equipped with a sound card and dynamic loudspeakers or headphones. For further instructions, see www.polar.fi/fitness.
ENGLISH 5. SETTINGS Heart Rate Limits 1. Starting in Time mode, press NEXT until SETTINGS is displayed. 2. Press START twice. LIMIT SET and LIMITS are displayed. 3. Press SET to select heart rate limits as beats per minute (HR) or as percentage (HRmax%). Press OK. 6. 4. HiGH LIMIT is displayed. Select the higher limit with SET. Press OK 5. LOW LIMIT is displayed. Select the lower limit with SET. Press OK LIMIT SET is displayed. Press NEXT to proceed to SOUND SET.
ENGLISH Target Heart Rate Zone Your target heart rate zone is a range between the lower and upper heart rate limits expressed as percentages of your maximum heart rate (HRmax) or as beats per minute (bpm). HRmax is the highest number of heartbeats per minute during maximum physical exertion. The wrist unit calculates your HRmax according to your age: Maximum heart rate = 220–age. For more accurate measurement of your HRmax visit your doctor or exercise physiologist for an exercise stress test.
ENGLISH • • • • • Improves aerobic fitness Improves endurance Helps in weight control Accustoms your body to exercising at a faster pace Helps to increase the speed you can maintain without building up lactic acid At 80-90% of your HRmax, you have moved into the Hard Intensity Zone. Exercise in the hard intensity zone definitely feels “hard”. You will find yourself breathing heavily, having tired muscles and feeling fatigued. This intensity is recommended occasionally for fit people.
ENGLISH Sound 1. Starting in Time mode, press NEXT until SETTINGS is displayed. 2. Press START and then NEXT. SOUND SET is displayed. Press START . 3. Select sound ON or OFF with SET. Press OK. 4. Press NEXT to proceed to WATCH SET. SET. Press OK to proceed to Time Setting step 4. 5. SET and the hours and minutes with SET. Press OK to confirm selections and proceed to Time Setting step 4. Time Setting 1. Starting in Time mode, press NEXT until SETTINGS is displayed 2.
ENGLISH Date Setting 5. AGE: Choose with SET and press OK. 1. Starting in Time mode, press NEXT until SETTINGS is displayed 6. SEX: Select FEMALE or MALE with SET and press 2. Adjust date, day, month, and year with SET. Press OK. 7. 3. Press NEXT to proceed to USER SET. OK. Press NEXT to proceed to UNIT SET. Unit 1. If you start from the Time mode, press NEXT until SETTINGS is displayed. User 1. Starting in Time mode, press NEXT until SETTINGS is displayed. 2.
ENGLISH 6. CUSTOMER SERVICE INFORMATION Caring for Your Heart Rate Monitor Heart Rate Monitor, Transmitter : Keep in a cool and dry place. Do not store in a damp environment, in non-breathable material (a plastic bag or a sports bag) or with conductive material (a wet towel). Do not expose to direct sunlight for extended periods. Clean with a mild soap and water solution, dry with towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals).
ENGLISH Changing Wrist Unit Batteries Do not open the wrist unit yourself. To ensure water resistance properties and the use of qualified components, the wrist unit battery should be replaced by an authorized Polar Service Center only. A full periodic check of the heart rate monitor will be done when changing batteries. The low battery symbol will appear when 10-15% of the battery capacity is left. The backlight and sounds are automatically deactivated.
ENGLISH Precautions Minimizing Possible Risks psychological conditions, asthma, breathing, etc., as well as some energy drinks, alcohol, and nicotine may also affect heart rate. Exercise may include some risk. Before beginning a regular exercise program, answer the following questions concerning your health status. If you answer yes to any of these questions, consult a doctor before starting any training program. It is important to be sensitive to your body’s responses during exercise.
ENGLISH The combined impact of moisture and intense abrasion may cause a black color to come off the transmitter’s surface, possibly staining light-colored clothes. If you use insect repellent on your skin, make sure that it does not come into contact with the transmitter. When in non-coded mode, the wrist unit picks up transmitter signals within 1 m / 3ft. The frame around the heart symbol on the bottom of the display indicates that transmission is coded.
ENGLISH Polar F4 may be worn when swimming. To maintain water resistance, do not press buttons under water. See further information at support.polar.fi. Water resistance of Polar products is tested according to International Standard ISO 2281. Products are divided into three categories according to their water resistance. Check the back of your Polar product for the water resistance category, and compare it to the chart below.
ENGLISH Troubleshooting If you don't know where you are in the menu, press and hold BACK until the time is displayed. If there are no reactions to any buttons, reset the wrist unit by pressing all the buttons simultaneously for two seconds. All other settings except time and date will be saved.
ENGLISH Technical Specification Transmitter Wrist Unit Battery type Battery life Operating temperature Material Water resistant 100 m Battery type Battery life F4F CR 1632 F4M CR 2032 CR 1632 average 1.5 years CR 2032 average 2.5 years -10 °C to +50 °C / 14 °F to 122 °F Operating temperature Accuracy of heart rate ± 1% or ± 1 bpm, whichever measurement larger, defi nition applies to steady state conditions. Watch accuracy error Better than ± 0.5 seconds/day at 25 °C / 77 °F temperature.
ENGLISH Guarantee and Disclaimer Limited Polar International Guarantee This limited Polar international guarantee is issued by Polar Electro Inc. for the consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for the consumers who have purchased this product in other countries. Polar Electro Inc.
ENGLISH Polar Electro Inc. / Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, direct, indirect or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein. This product is protected by one or several of the following patents: FI55293, FI88223, US5491474, DE4215549, GB2257523B, FR92.
