GE BRA U C H S A N LE I TU N G USER MANUAL Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi 17924320.
Wir gratulieren zum Kauf des Polar Gewichtsmanagement-Produkts. Dieses Produkt unterstützt Sie bei der Erreichung Ihres persönlichen Wunschgewichts. Diese Gebrauchsanleitung hilft Ihnen: • Ihr persönliches Gewichtsmanagement-Programm zu erstellen. • das tägliche oder wöchentliche Update Ihres Programms durchzuführen. • Ihre täglichen und wöchentlichen Fortschritte zu dokumentieren. Das Polar Gewichtsmanagement-Produkt wurde für die Verbesserung Ihrer Körperkomposition entwickelt.
CONTENTS Information only specific to the WM42/WM41 products is in blue text. QUICK GUIDE ......................................................................................................................................................................... 66 CONTENTS ............................................................................................................................................................................. 68 1. INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT ..................
3. EXERCISING WITH YOUR WEIGHT MANAGEMENT PRODUCT ........................................................................................... 94 3.1 HOW TO PUT YOUR TRANSMITTER ON AND START RECORDING YOUR EXERCISE ................................................... 94 3.2 FUNCTIONS DURING EXERCISE ............................................................................................................................. 95 3.3 OWNZONE .......................................................................
1. INTRODUCTION TO WEIGHT MANAGEMENT PRODUCT 1.1 WEIGHT MANAGEMENT PRODUCT ELEMENTS The Polar Weight Management Product consists of a wrist unit, transmitter, elastic strap, the Polar Weight Management Guide Book, the Polar Calorie Counter Card and the measuring tape. Wrist Unit The wrist unit includes a Polar Weight Management Program. You can create, update, and monitor your Program with the wrist unit. Transmitter The transmitter detects and transmits your heart rate to the wrist unit.
1.2 WRIST UNIT BUTTONS AND SYMBOLS / By pressing the / Weekday and Date / By pressing the button, you can: / button, you can: • Enter the Diary from the Time of Day display. • Enter the Diary from the Time of Day display. (WM22/WM21) appears. (WM42/WM41) appears. • Move to the previous menu or backwards in the menus. • Move to the next menu or forward in the menus. • Decrease the selected flashing value when • Increase the selected flashing value when is on is on the display. the display.
Weight Management Program Symbols The pen indicates where you can find the electronic Diary of your Weight Management Program. It also appears when your Weight Management Program’s targets have been changed. The symbol disappears after updating your weight, intake calorie, or Extra Diary (WM42/WM41). The scale indicates the function in the Diary where you can monitor and update your weight. The trophy indicates that you have achieved your target weight.
Other symbols The heart symbol without frames indicates the transmission of your heart rate. For further information, see the section Exercising with Your Weight Management Product, page 94. The framed heart indicates the coded transmission of your heart rate. For further information, see the section Exercising with Your Weight Management Product, page 94. The sound symbol: • In the Time of Day display, indicates that the Alarm is set. • In the Exercise menu, indicates that the Heart rate zone alarm is on.
1.3 FUNCTIONS The main functions of the Weight Management Product are described below. Diary* Weight Exercise Intake Extra* *Diary is available after you have created your Weight Management Program. Extra Diary is available after you have switched on the Extra Diary view. Press OK Exercise In the Exercise menu, you can monitor information such as your heart rate and calorie expenditure during exercise.
1.4 BASIC SETTINGS OF YOUR NEW WRIST UNIT You only need to activate the blank wrist unit once. Once activated, the wrist unit cannot be switched off. 1. Activate the wrist unit by pressing any button. The display fills up with digits. Press OK. 2. Basic Settings is displayed. Press OK to start the Basic Settings. 3. Time: Use the / buttons to select 12 h or 24 h time mode. Press OK. 12 h: the time is displayed from 1 to 12 am or pm.
6. Weight: Use the / buttons to set your current weight. Press OK. Note: • Press the / button briefly to adjust the ounces/grams. button down to adjust the pounds/kilograms. • Press the / • If you choose the wrong units, you can still change them by pressing and holding the Light button. 7. Height: Use the / buttons to set your height. Press OK. Note: If you selected lb/ft as your units, you first set feet (step 7) and then inches (repeat step 7). 8.
2. POLAR WEIGHT MANAGEMENT PROGRAM The Polar Weight Management Product is for healthy adults who want to successfully manage their weight. The Weight Management Program is based on exercise and diet, giving you guidance on how much energy to expend through exercise and how many calories to eat in order to achieve your target body weight.
2.1 CREATING A WEIGHT MANAGEMENT PROGRAM This section provides you with step by step information on how to create your own Weight Management Program (see steps 1 to 9). EXAMPLE: Laura’s Personal Information Laura has entered the following user information in the Basic Settings: Gender: Female Age: 38 years Height: 5 feet 5 inches/165 cm Weight: 172.0 lbs/78.0 kg 1. 2. 3. 4. Start from the Time of Day display. Press OK. Exercise is displayed. Press . Program is displayed. Press OK. New Program is displayed.
Weight Status Weight Recommendation Program Obese (BMI higher than 29.9) Maximum of 10% weight loss is allowed during one Program. Recommendation: Weight Loss Program. The Program recommends a target weight for you. If you want to change your target weight, adjust it within the given limits with the / buttons. Overweight (25–29.9) If you want to maintain your current weight, the Weight Maintenance Program is also available. Set your current weight as the target weight. Normal weight (18.
EXAMPLE: Laura works in an office and walks only to get some lunch during her day. Laura selects sitting as her workday selection. EXAMPLE: Laura likes walking, which corresponds to a low intensity exercise. Laura aims to walk almost an hour a day, so she selects moderate as her exercise amount for the Program. 7. Workday - Select the way you usually spend most of the day with the Press OK. / buttons. Sitting You sit at work and move around a little. An example would be that you are an office worker.
EXAMPLE: Laura selects the recommended 13 week Weight Loss Program. She creates her Program on a Tuesday. The following Monday she will still have 13 weeks left because the Program duration calculation starts from Monday. EXAMPLE OF LAURA’S WEIGHT LOSS PROGRAM TARGETS: 13 weeks 15.4 lbs/7.8 kg Daily Intake: 1750 kcal Weekly Exercise: 1850 kcal When creating a Maintenance Program, the Program duration is continuous. Skip step 9 and move to Your Personal Program section. 9.
2.2 MONITORING AND UPDATING YOUR PROGRESS WITH WM22/WM21 2.2.1 WEIGHT DIARY - MONITORING AND UPDATING YOUR WEIGHT Update your current weight in the wrist unit daily or weekly. It is recommended that you always weigh yourself with the same scale at the same time of day, preferably in the morning before breakfast. 1. Start from the Time of Day display and press . Target weight Current weight The arrow indicates whether your weight has decreased, increased, or stayed the same since the last time.
2. Press OK to input your current weight. 3. Decrease the value with button or increase the value with button. Press OK, or press the Back button to cancel your update. If is displayed, it indicates that you have reached your target weight with the help of the Polar Weight Management Program! Congratulations! Press OK. The Weight Maintenance Program starts. For further information, see page 92, starting from step 5. 4. Press the Back button to return to the Time of Day display. 2.2.
4. Targets - the Program duration (in weeks) and the weight loss (in lbs or kg) are displayed. Press OK to proceed. 5. Daily Intake - the recommended number of calories that you should consume daily is displayed. Press OK to proceed. 6. Weekly Exercise - the recommended number of calories that you should burn through exercise weekly is displayed. Press and hold the Back button until the time of day is displayed. 2.
• If you do not want to view one of these Diaries, you can switch that specific Diary view off. For further information, see the section How to Change Settings, page 105. • If you want to return to the Time of Day display in any menu, press and hold the Back button until the time of day is displayed. 2.3.1 INTAKE DIARY - MONITORING AND UPDATING THE CALORIE CONSUMPTION DAILY Nutrition intake target, meaning the number of calories you can consume daily in food and drink.
2.3.2 EXERCISE DIARY - MONITORING THE CALORIES BURNED BY EXERCISING WEEKLY Target for the number of calories to be burned during your exercise sessions in a week. The bar indicates your target for the weekly exercise calories. The wrist unit automatically fills in the bar during your exercise sessions. When the bar is full, you have burned the targeted number of calories for the week. The total number of calories burned during your exercise session(s) during the week.
How to Update Your Daily Weight The Program reminds you to update your weight daily. If you want to change the reminder from daily to weekly, see Weight Diary Settings in the section Diary Settings for the Weight Management Program in WM42/WM41 / Weight Diary Settings, page 110. Update your current weight in the wrist unit and check it against the assigned target weight in the Weight Diary.
2.3.4 EXTRA DIARY - MONITORING AND UPDATING YOUR EXTRA VALUE Extra Diary is available after you have switched Diary view on in the Setting menu. In Extra Diary, you can define your own target, which you can monitor daily or weekly. This target could be your waist circumference, the number of exercise sessions, or something else you choose. You can set the targets and change the updating frequency in the Setting menu.
2.4 WEEKLY UPDATE WEIGHT MANAGEMENT PROGRAM WITH WM42/WM41 The weekly update function automatically reviews your progress in the Weight Management Program. The wrist unit reminds you to update the Program. Just by entering your current weight, you get a review of your progress so far. Depending on the results, you can get a new nutrition intake and weekly exercise targets for the following week. EXAMPLE : LAURA’S 1ST WEEK'S UPDATE WEIGHT LOSS PROGRAM: - Result: 1 week 2.2 lbs/1 kg - Left: 13 weeks 13.
4. 4. The wrist unit checks your progress and displays the following updated information: Result Duration of the Program (in weeks) and your weight change completed so far are displayed. Press OK to proceed. 5. 5. Left The remaining Program duration in weeks and weight loss target are displayed. Note: The Program duration calculation starts from the first Monday of the Program. EXAMPLE: Laura had selected the recommended 13 week Weight Loss Program on a Tuesday. She created her Program Tuesday.
8. 8. Program Updated is displayed and the wrist unit returns to the Time of Day display. Indicates where you can find the electronic Diary of your Weight Management Program and reminds you that your Weight Management Program targets have been updated. The symbol is displayed until you update your weight, intake calories, or your Extra value. 2.5 ACHIEVING YOUR WEIGHT LOSS TARGET 3. 1. Reminder message is displayed in the Time of Day display. Press the button to open the reminder message. 2.
5. Targets to Maintain - Press OK. The wrist unit starts the Weight Maintenance Program and gives you targets to maintain your weight. 6. Daily Intake - the recommended number of calories that you should consume is displayed. Press OK to proceed. 7. Weekly Exercise - the recommended number of calories that you should burn weekly during exercise. Press OK to proceed. Program Started is displayed and the wrist unit returns to the Time of Day display.
2.7 CHECKING YOUR PROGRESS IN THE WEIGHT MANAGEMENT PROGRAM WITH WM42/WM41 EXAMPLE: CHECKING LAURA’S CURRENT WEIGHT MANAGEMENT PROGRAM AFTER FIRST WEEK’S UPDATE Weigh Loss Program: - Result 1 week 2.2 lbs/1 kg - Left: 13 weeks 13.2 lbs/6.8 kg - Daily Intake: 1750 kcal - Weekly Exercise: 1850 kcal Weight Maintenance Program: - Targets to maintain: - Daily Intake: 2250 kcal - Weekly Exercise: 1950 kcal 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2. Press . Program is displayed.
3. EXERCISING WITH YOUR WEIGHT MANAGEMENT PRODUCT In the Exercise menu, you can check your heart rate and calorie expenditure. To measure your heart rate, you need to wear the transmitter. The wrist unit automatically records and saves the exercise information and calculates the energy expenditure during your exercise session. 3.1 HOW TO PUT YOUR TRANSMITTER ON AND START RECORDING YOUR EXERCISE 1. 2. 3. 94 1. Attach one end of the transmitter to the elastic strap. 2.
If you are using WM42/WM41 and OwnZone is displayed, see the section OwnZone, page 97. If you want to skip the OwnZone determination, press OK and start your exercise. Note: • Electromagnetic fields from power lines, TV sets, are often sources of interference that can also cause erroneous heart rate readings. For further information, see the section The Polar Weight Management Product and Interference During Exercise, page 117.
3. Heart rate limits 4. Exercise Calories Calories burned during your exercise session The accumulation of calories starts as your heart rate is displayed. On the left, you can see your lower heart rate limits and on the right, your upper heart rate limits. 3. Press Heart rate Heart rate The heart rate symbol moves left or right according to your heart rate. If the heart symbol is not visible, it means your heart rate is either below or above your set heart rate limits.
Stopping the Exercise 1. Press the Back button. Resume? and the paused exercise time appear. 2. Press the Back button. Exercise is displayed. The recording of your exercise has been stopped. 3. Press the Back button again to return to the Time of Day display. 4. Press OK to enter menu. 5. To check the saved information, press the button. File is displayed. Press OK to enter the File menu. If you are using WM42/WM41, press OK again. For further information, see the section Exercise File, page 100.
The different OwnZone methods ensure that the safest possible exercise zone is determined for you. OZV, OwnZone Variability This is the primary method based on measuring changes in your heart rate variability during warm-up for exercise. Heart rate variability reflects changes in your body’s physiology.
2. You determine your OwnZone in five stages: 1. Walk at a slow pace for 1 min. Keep your heart rate below 100 bpm during this first stage. After each stage you hear a beep (if the sound settings are on) and the display automatically illuminates (if you have switched the backlight on once before), indicating the end of the stage. 2. Walk at a normal pace for 1 min. Smoothly increase your heart rate by 10–20 bpm. 3. Walk at a brisk pace for 1 min. Smoothly increase your heart rate by 10–20 bpm. 4.
4. CHECKING SAVED INFORMATION IN FILE The File menu includes information on recorded exercises. In the WM42/WM41 product, the Diary File also includes saved information your daily calorie intake and your weekly weight progress. 4.1 EXERCISE FILE 1. Start from the Time of Day display. Press OK. Exercise is displayed. 2. Press . File is displayed. 3. Press OK. WM42/WM41: Exercise File is displayed. Press OK. Note: If Empty is displayed no exercise information has been recorded in the file. 4.
Tot. Cal The date when total cumulative calories were last reset. Total cumulative calories burned during several exercise sessions, commencing from the previous resetting. Note: When you have burned 999 999 kcal (or cal), the total cumulative calories are automatically reset to zero. Tot. Time The date when total cumulative time was last reset. Total cumulative exercise time for several exercise sessions, commencing from the previous resetting.
4.2 DIARY FILE You can check the automatically saved daily or weekly Diary information in the Diary File. 1. 2. 3. 4. Start from the Time of Day display. Press OK. Exercise is displayed. Press . File is displayed. Press OK. Exercise File is displayed. Press . Diary File is displayed. Press OK to enter the Diary File. Intake is displayed. Note: If Empty is displayed no information has been recorded in the file. 5. Use the or button to select one of the following Diaries: Press 1.
6. 6. 6. 6. Intake Diary The selected day is displayed. You can view your calorie intake for the last 14 consecutive days. The white indicator enables you to quickly compare the calorie intake level of the selected day against the level of the other days. The exact calories entered that date. Exercise Diary The last day of the selected week is displayed. You can view your exercise calories for the last 26 consecutive weeks.
How to Add or Edit Entered Information You can edit the information you have entered in the Diary during the previous 14 days or 14/26/40 weeks or add missing calorie intake information of the current week afterwards. Any changes made to the calorie intake, during the current week, before the weekly update, cause an automatic adjustment to the Weight Management Program. For example if you want to update on Wednesday the intake calories of Monday, the change will still affect the ongoing Program.
5. HOW TO CHANGE SETTINGS In the Setting menu, you can view or change the information you have set earlier, such as the measuring units for your weight, or you can set information, such as your heart rate limits, volume and alarm settings. 5.1 GENERAL SETTINGS 1. 2. 3. 4. Start from the Time of Day display. Press OK. Exercise is displayed. Scroll to Setting with the or button. Press OK. General Settings is displayed. Press OK. Use the or button to select Limits, Sounds, Keylock, or Units settings.
OwnZone Off Manual Press Select Weight or Basic with the / buttons. Press OK. There are two different options for automatic heart rate zone determination: OwnZone Weight and OwnZone Basic. For most adults, OwnZone Weight corresponds to 60–75% and OwnZone Basic corresponds to 65–85% of their maximum heart rate. OwnZone Weight is good for weight management, particularly for overweight and less fit individuals, or at the beginning of your Weight Management Program.
3. Selecting Button Lock Settings (Keylock) Select Auto or Manual with the / buttons. Press OK. Auto Manual Press The wrist unit automatically locks all the buttons (except the Light button) if you do not press any button within one minute. You can switch the button lock off in the Time of Day display by pressing and holding the Back button until Buttons unlocked is displayed.
5.2 DIARY SETTINGS FOR THE WEIGHT MANAGEMENT PROGRAM IN WM42/WM41 In the Diary Settings, you can choose to monitor and use your Diaries. To monitor the information in the Diaries, see the section Monitoring and Updating Your Progress with WM42/WM41, page 84. 1. 2. 3. 4. Start from the Time of Day display. Press OK. Exercise is displayed. Scroll to Setting with the or button. Press OK. General Settings is displayed. Scroll to Diary Settings with the or button. Press OK. Intake Diary is displayed.
Exercise Diary Settings If you start from the Time of Day display, repeat steps 1–4. 5. Diary view On: Enables you to follow the progress of your weekly burned calories during exercise sessions in the Exercise Diary. Diary view Off: Exercise Diary is not accessible. Switch the view On or Off with the / buttons. Press OK. 6. Press to proceed with the Diary Settings. Extra Diary Settings The Extra Diary menu can be used for following a value that you define yourself (such as your waist circumference).
Weight Diary Settings If you start from the Time of Day display, repeat steps 1–4. 5. Diary view On: Enables you to follow your weight progress in the Weight Diary. Diary view Off: Weight Diary is not accessible. Switch the view On or Off with the / buttons. Press OK. If you choose Off, skip step 6. 6. Use the / buttons to set how often (daily, weekly, or never) the wrist unit should ask you to update your weight. Press OK. 7. Press and hold the Back button to return to the Time of Day display.
5.3 CHANGING USER SETTINGS 1. 2. 3. 4. Start from the Time of Day display. Press OK. Exercise is displayed. Scroll to Setting with the or button. Press OK. General Settings is displayed. Scroll to User Settings with the or button. Press OK to start changing the settings. Height: Adjust the height with the / buttons. Press OK. Note: If you selected lb/ft as your units, you should first set feet (step 4) and then inches (repeat step 4). You can change the units by pressing and holding the Light button.
9. Press to proceed to the next settings. When you set your birthday, the order of the day and month depends on the 12 h/24 h mode you set in the Basic Settings of the wrist unit. If you want to change this order, go to the section Setting the Time, page 113. 5.4 SETTING THE WATCH Note that there are two ways that the time and date can be presented. Select the presentation mode when setting the 12 h (date: mm.dd.yy) or 24 h (date: dd.mm.yy) time. 1. 2. 3. 4. Start from the Time of Day display. Press OK.
Setting Alarm If you start from the Time of Day display, repeat steps 1–4. 5. Select Alarm Off, Daily, or Mon-Fri (alarms only on weekdays) with the / buttons. Press OK. If you choose Off: go to step 8. If you choose 24 h mode: go to step 6. If you choose 12 h mode: select AM or PM with the / buttons. Press OK. 6. Set the hours for the alarm with the / buttons. Press OK. 7. Set the minutes with the / buttons. Press OK. 8. Press to proceed.
8. Set the minutes with the 9. Press to proceed. / buttons. Press OK. Setting the Date If you start from the Time of Day display, repeat steps 1–4. 5. Select mm (month) or dd (day) with the / buttons. Press OK. 6. Select dd (day) or mm (month) with the / buttons. Press OK. 7. Select yy (year) with the / buttons. Press OK. Press and hold the Back button to return to the Time of Day display. 5.
6. CARE AND MAINTENANCE Your Polar Weight Management Product is a high-tech instrument and should be treated with care. The suggestions below will help you fulfill the guarantee obligations. Taking care of your Polar Weight Management Product • Wash the transmitter regularly after use with a mild soap and water solution. Dry it carefully after washing with a soft towel. Keep the wrist unit clean and wipe off any moisture. • Never store the transmitter wet.
Wrist Unit Batteries The estimated average battery life of the wrist unit is two years in normal use. Please note that excessive use of the symbol indicates low battery and that the battery backlight and the alarm signals drain the battery more rapidly. The should be replaced. Do not open the wrist unit yourself. To ensure the water resistance properties and the use of qualified components, the wrist unit battery should be replaced by an authorized Polar Service Center only.
7. PRECAUTIONS 7.1 THE POLAR WEIGHT MANAGEMENT PRODUCT AND INTERFERENCE DURING EXERCISE Electromagnetic Interference Disturbances may occur near high voltage power lines, traffic lights, overhead lines of electric railways, electric bus lines or trams, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones, or when you walk through electric security gates.
Using the Polar Weight Management Product in Water Environment Your Polar Weight Management Product is water resistant to 160 feet/50 meters. Users measuring their heart rate in water may experience interference for the following reasons: • Pool water with a high chlorine content and seawater are very conductive. This may cause a short circuit in the electrodes of the transmitter, which prevents ECG signals from being detected by the transmitter unit.
• Do you have high blood pressure? • Do you have high blood cholesterol? • Do you have symptoms of any disease? • Are you taking any blood pressure or heart medication? • Do you have a history of breathing problems? • Are you recovering from a serious illness or medical treatment? • Do you use a pacemaker or another implanted electronic device? • Do you smoke? • Are you pregnant? Note that in addition to exercise intensity, medication for heart problems, blood pressure, psychical conditions, asthma, breathi
8. FREQUENTLY ASKED QUESTIONS Why should I update my weight daily? If you enter your weight in your wrist unit daily, the Program is more accurate and you achieve better results. How much can my weight increase before the arrow of the weight Diary turns to the left? In a Weight Loss Program, the arrow shows today’s weight compared to yesterday’s weight (or the last updated weight, if you have not inputted your weight daily). In a Weight Maintenance Program, your weight is compared to your target weight.
In WM42/41, your progress is checked in the weekly update and you will be given new targets for the following week. If you have lagged behind the targets, your Program will automatically become stricter so that you can reach your original target weight in the desired time. ...someone else starts using my wrist unit? Each time the user changes, the new user should enter her/his user information settings first and then create a new Weight Management Program.
...heart symbol flashes irregularly? 1. Check that your wrist unit is inside the transmission range and not further than 3 feet/1 meter from the Polar transmitter you are wearing. 2. Check that the elastic strap has not become loose during exercise. 3. Make sure that the electrodes of the transmitter are moistened. 4. Make sure that there is no other heart rate transmitter within the reception range (3 feet/1 meter). 5. Cardiac arrhythmia may cause irregular readings. In this case, consult your physician. .
...the buttons do not react? Reset the wrist unit. Resetting clears the date and time settings. The User, File, and Diary information are saved. Press all buttons except the Light button at the same time until the display is filled with digits. Press OK. For further information, see the section Basic Settings of Your New Wrist Unit, page 75, starting from step 2. If you do not press any button after you reset the wrist unit, within one minute the wrist unit goes to the Time of Day display.
...the OwnZone limits based on heart rate variability (OZV) vary a lot? Heart rate variability reacts sensitively to all changes taking place in your body and environment. The OZV heart rate limits are affected by, amongst other things, your state of fitness, the time of day of the OwnZone determination, the type of exercise and your state of mind. The lower limit of the OZV can vary for the same person by as much as 30 beats.
9. TECHNICAL SPECIFICATIONS The purpose of this product is: • To help the user to achieve her/his personal weight management goals. • To indicate the level of physiological strain and intensity during an exercise session. No other use is intended or implied.
10. 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.
11. DISCLAIMER • 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. / Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein. Polar Electro Inc.