Benutzeranleitung / Produktwartung F11 des Produzenten Polar
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Polar F11 ™ User Manual.
Contents 1 . G E T T I N G S T A R T E D ............................ 3 Get to Know Y our Polar F11 . . . . . . . . . . . . . . . . . . 3 E n t e r B a s i c S e t t i n g s .......................... 4 2 . B E F O R E E X E R C I S E.................
1. GETTING ST ARTED Get to Know Y our Polar F11 Wrist Unit displays and records your heart rate and other exercise data during exercise. Buttons: UP/DOWN: Move thru menu and selection lists, and adjust values. OK: Enter menu and confirm selections. LIGHT: Illuminate display .
Enter Basic Settings 1. T o activate your Polar F11, press OK twice. Once activated, it cannot be switched off! 2. WELCOME TO POLAR FITNESS WORLD is displayed. Press OK . 3. Language : Select ENGLISH, DEUTSCH, ESPAÑOL, FRANÇAIS or ITALIANO with UP/DOWN .
2. BEFORE EXERCISE Wear the T ransmitter Wear the transmitter to measure heart rate. 1. Wet the electrode areas of the strap under running water and make sure that they are well moistened. 2. Attach the connector to the strap. Adjust the strap length to fit snugly and comfortably .
T est Y our Fitness Level The Polar Fitness T est TM is an easy , safe, and quick way to measure your aerobic (cardiovascular) fitness at rest. The Polar Fitness T est is developed for healthy adults. Polar OwnIndex is a result of this test. It is comparable to maximal oxygen uptake (VO 2max ), which is commonly used to evaluate aerobic fitness.
Perform Polar Fitness T est Before you start, make sure that your user settings are correct! 1. Wearing the transmitter , lie down and relax for 1-3 minutes. 2. Select Test > TEST . The fitness test begins instantly . 3. Approximately 5 minutes later , a beep indicates the test has ended.
Fitness T est Results Y our OwnIndex is most meaningful when comparing your individual values and changes in them over time. OwnIndex can also be interpreted based on gender and age. Locate your OwnIndex on the table, and find out how your aerobic fitness compares to others of the same gender and age.
Fitness T est T rend Select Test > TREND In the T rend menu, you can see how your OwnIndex value has been developing. Up to 47 OwnIndex values and respective dates can be included in the display . T o delete an OwnIndex value, press and hold LIGHT.
Get Y our Workout Program The Polar Keeps U Fit - Own Workout Program guides towards your fitness goals. 1. Select Progr am > CREATE . 2. Y our latest OwnIndex value is displayed.
View Y our Workout Program Select Progr am > EDIT Weekly Targets Number of exercise sessions per week T otal exercise time per week T otal calories to expend per week Weekly HR Zones shows the hear.
Weekly Exe rcises A summary of your weekly exercises sessions. T o view the targets of each exercise, press OK and select the exercise you wish to examine. Targets Press UP/DOWN to view the target time, calories and intensity zones of each session. Press BACK to return to the Weekly Exercises view .
Edit Y our W orkout Program • T o add an exercise session select Progr am > EDIT > Weekly Exe rcises > ADD . Enter Dur ation . Press DOWN to view the added exercise session's heart rate intensity zones.
Program Settings Select Progr am > SETTINGS OWNZONE : T urning OwnZone on means that your heart rate monitor determines your target heart rate zone automatically in the beginning of every exercise. The OwnZone function recommends for optimal exercise intensity based on your current condition.
3. DURING EXERCISE Record Y our Exercise 1. Wear the transmitter and wrist unit. Start heart rate measurement by pressing OK . Preferably , there should be no other heart rate monitors nearby (within 1m / 3ft) to avoid interference. 2. Within 15 seconds, your heart rate appears on the display .
Buttons During Exercise LIGHT • Press once and the display will light up with every button press. • Press and hold to lock or unlock buttons. BACK • Pause / exit exercise recording. UP / DOWN • Change exercise mode view . • Press and hold UP to customize Exercise and Calories views.
Views During Exercise View combinations of exercise data. Switch displays with UP/DOWN . Exe rcise Stopwatch Heart rate Calories The calories expended Heart rate InZone view is only displayed when you have set heart rate limits active.
HR zones are only displayed when you have selected a program exercise The time spent in your present intensity zone The intensity zone symbol shows you the zone you are in at the moment The target int.
Stop Recording and View Summary Press BACK to pause exercise recording. Select EXIT to stop recording and to view a Summary of your exercise session: Summary Exercise duration (hh.
4. AFTER EXERCISE Diary In the Diary , you can compare achieved exercise duration, quantity and calories in different intensity zones to your target values. Diary contains data for the current calendar week only , and records exercise data only if the session lasts at least ten minutes.
HR zones The three bars stand for Light, Moderate and Hard heart rate zone. Press OK and UP/DOWN to examine more details. Light / Mode r ate / Hard Y our target exercise duration in concerned zone The.
Follow-Up Every Sunday at midnight, your Polar F11 automatically reviews your progress, resets the Diary and Heart Rate Zone views, saves Diary data to Weekly File and reminds you to check your Diary with an envelope symbol.
Files Daily File Select File > DAILY In the Daily File, view detailed exercise information from your 12 most recent exercise sessions. When the File becomes full, the oldest information is replaced by the most recent. T o save the exercise data for a longer period, transfer the file to the polar personaltrainer .
Select an exercise you wish to view with UP/DOWN and OK. Dur ation Name of the exercise T ime session started Exercise duration (hh.mm.ss) Calories Calories expended while exercising (Cal/kcal) Fat pe.
HR zones are only displayed when an exercise from your workout program was chosen Press OK to view information for the Light, Mode r ate and Hard intensity zones. Light / Mode r ate / Hard The intensity zone bar is highlighted when examined Exercise duration in the zone Press BACK to return to the HR zones view .
W eekly File and T otals File Select File > WEEKLY or TOTALS In the Weekly and T otals Files, you can view exercise count, duration, and burned calories from the last 12 weeks or starting from the previous reset.
Data T ransfer Y our Polar F11 offers two means of data communication with a PC: • Send data with Polar WebLink™: T ransfer data to the polar personaltrainer .com web service using Polar WebLink software. For this you need to register for polarpersonaltrainer .
5. SETTINGS Exercise Settings Select Exe rcise > SETTINGS • EXERCISE : Y ou can choose an exercise only if your workout program is activated. Choose an exercise session by pressing OK . SELECT the exercise or VIEW session targets. In a MANUAL exercise there are no preset goals.
Choose your OwnZone or Automatic heart rate limits from four exercise intensities: • HARD (80-90% HR max ) is for a relatively short exercise at high intensity . • MODERA TE (70-80% HR max ) is effective particularly for improving aerobic fitness.
OwnZone Y our Polar F11 automatically determines your individual and safe exercise intensity zone, your OwnZone. The function guides you through warm-up. Y our OwnZone limits may vary daily , depending on your physical and mental condition. Y ou can select an exercise intensity from four different heart rate zones: Light, Moderate, Hard, and Basic.
Determining Y our OwnZone Find your OwnZone limits in 1-5 minutes during warm-up by walking, jogging, or doing some other sport. Before you start, make sure that your User settings are correct and the OwnZone function is activated. 1. Start recording the exercise.
Other Settings WATCH settings Select Settings > WATCH • TIMER : Set the countdown timer to sound once. Restart the timer by pressing and holding OK while it is running, or stop it by pressing BACK . T o hide the running timer , press and hold UP .
USER settings Select Settings > USER • Weight : T o change units press and hold LIGHT . • Height : T o change units press and hold LIGHT . • Birthday : Adjust your date of birth.
• HR max (the highest number of heartbeats per minute (bpm) during maximum physical exertion): Change the default value only if you know your laboratory-measured value.
6. CUSTOMER SERVICE INFORMA TION Caring for Y our Heart Rate Monitor Wrist Unit : Clean with a mild soap and water solution, dry with towel. Never use alcohol or any abrasive material (steel wool or cleaning chemicals).
Service Y our Polar F11 Heart Rate Monitor is designed to help you achieve personal fitness goals, indicate the level of physiological strain and intensity during an exercise session.
Changing T ransmitter Batteries 1. Open the battery cover by turning it counterclockwise to OPEN using a coin. 2. Place the battery inside the cover with the positive (+) side facing the cover . 3. Make sure the sealing ring is in the groove to ensure water resistance.
Precautions Minimizing Possible Risks 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 physician before starting any training program.
If you have a pacemaker , defibrillator or other implanted electronic device , you use the Polar heart rate monitor at your own risk. Before starting use, take a maximal exercise stress test under the supervision of a physician.
Polar F11 may be worn when swimming . T o maintain water resistance, do not press buttons under water . For more information visit at http://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.
Electromagnetic 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 at electric security gates.
T roubleshooting If you don't know where you are in the menu , press and hold BACK until the time of day 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 but time and date are saved.
T echnical Specification Wrist Unit Battery type CR 2032 Battery life Average 1.5 years (1 h/day , 7 days/week exercise) Operating temperature -10 °C to +50 °C / 14 °F to 122 °F Wrist strap materi.
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.
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.
Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi.
Ein wichtiger Punkt beim Kauf des Geräts Polar F11 (oder sogar vor seinem Kauf) ist das durchlesen seiner Bedienungsanleitung. Dies sollten wir wegen ein paar einfacher Gründe machen:
Wenn Sie Polar F11 noch nicht gekauft haben, ist jetzt ein guter Moment, um sich mit den grundliegenden Daten des Produkts bekannt zu machen. Schauen Sie zuerst die ersten Seiten der Anleitung durch, die Sie oben finden. Dort finden Sie die wichtigsten technischen Daten für Polar F11 - auf diese Weise prüfen Sie, ob das Gerät Ihren Wünschen entspricht. Wenn Sie tiefer in die Benutzeranleitung von Polar F11 reinschauen, lernen Sie alle zugänglichen Produktfunktionen kennen, sowie erhalten Informationen über die Nutzung. Die Informationen, die Sie über Polar F11 erhalten, werden Ihnen bestimmt bei der Kaufentscheidung helfen.
Wenn Sie aber schon Polar F11 besitzen, und noch keine Gelegenheit dazu hatten, die Bedienungsanleitung zu lesen, sollten Sie es aufgrund der oben beschriebenen Gründe machen. Sie erfahren dann, ob Sie die zugänglichen Funktionen richtig genutzt haben, aber auch, ob Sie keine Fehler begangen haben, die den Nutzungszeitraum von Polar F11 verkürzen könnten.
Jedoch ist die eine der wichtigsten Rollen, die eine Bedienungsanleitung für den Nutzer spielt, die Hilfe bei der Lösung von Problemen mit Polar F11. Sie finden dort fast immer Troubleshooting, also die am häufigsten auftauchenden Störungen und Mängel bei Polar F11 gemeinsam mit Hinweisen bezüglich der Arten ihrer Lösung. Sogar wenn es Ihnen nicht gelingen sollte das Problem alleine zu bewältigen, die Anleitung zeigt Ihnen die weitere Vorgehensweise – den Kontakt zur Kundenberatung oder dem naheliegenden Service.
