Instruction/ maintenance manual of the product F11 Polar
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BUTTONS Press OK to enter the menu. Press the / buttons to move forward in the menus. Press and hold the Back button to return to the T ime of Day display . Light Back OK BOUTONS Lumière Retour OK Appuyez sur OK pour entrer dans un menu. Appuyez sur les boutons / pour avancer dans les menus.
POLAR F11 QUICK GUIDE Cher client, F é licitations! Nous vous remercions d ’ avoir choisi le cardiofr é quencem è tre Fitness Polar F11 ™ ! Le mod è le Polar F11 vous aidera à atteindre vos objectifs personnels pour garder la forme.
5 ENGLISH 1. INTRODUCTION TO THE F11 HEART RA TE MONITOR ................... ...................................................................................... 7 1.1 PRODUCT ELEMENTS ............................................ ...................
6 6. POLAR FITNESS TEST - OWNINDEX ................................ ................................................................................................ 49 6.1 PERFORMING THE FITNESS TEST ................................. .................
7 1.1 PRODUCT ELEMENTS The Polar F11 heart rate monitor set consists of the following items: 1. INTRODUCTION TO THE F11 HEART RA TE MONITOR Wrist Unit The wrist unit includes Polar Keeps U Fit workout program. Y ou can create, update, and monitor your Program with the wrist unit.
8 1.2 WRIST UNIT BUTTONS AND SYMBOLS Note: Pressing a button briefly (approximately one second) has a different effect than pressing and holding the button for a longer period of time (at least two seconds).
9 The framed heart indicates the coded transmission of your heart rate. For further information, see the section Measuring Y our Heart Rate on page 12. The recording symbol indicates that exercise recording is on. The sound symbol indicates that the heart rate zone alarm is switched on in the Exercise menu.
10 1.3 BASIC SETTINGS Start from the Basic Settings mode when you use your product for the first time. Y ou only need to activate the blank wrist unit once. Once activated, the wrist unit cannot be switched off. Alternatively , you can transfer the Basic Settings to the wrist unit from your computer .
11 6. Date: Press the / buttons to select the month ( mm ) or day ( dd ). Press OK. • Press the / buttons to select the day ( dd ) or month ( mm ). Press OK. • Press the / buttons to select the year ( yy ). Press OK. 7. Units: Press the / buttons to select kilograms and centimeters ( KG/CM ) or pounds and feet ( LB/FT ).
12 1.4 MEASURING YOUR HEART RA TE T o measure your heart rate, you need to wear the transmitter . Heart rate coding reduces interference from other heart rate monitors that are close by . T o make sure that the code search is successful and ensure trouble-free heart rate monitoring, keep the wrist unit within 3 feet/1 meter of your transmitter .
13 3. Adjust the strap length to fit snugly and comfortably . Secure the strap around your chest, just below your chest muscles, and snap the second fastener . 4. Check that the wet electrode areas are firmly against your skin and that the Polar logo of the connector is in a central, upright position.
14 The Polar Keeps U Fit - Own Workout Program is based on your current fitness level, giving you guidance on how much you need to exercise to achieve your personal fitness goals.
15 2.1 CREA TING YOUR PROGRAM This section provides you with step-by-step information on how to create your Keeps U Fit workout program. Alternatively , you can create a Program with the Polar Fitness T rainer web service and transfer the Program to the wrist unit.
16 4. OwnIndex: The determination of your current fitness level affects the amount of exercise at different intensity levels that the Program recommends.
17 2.2 VIEW AND EDIT YOUR PROGRAM This section describes how you can view and edit your Program in the Program Edit menu. 1. If you start from the T ime of Day display , press OK. Exercise is displayed. 2. Press the / buttons to select Program . Press OK.
18 Light Moderate Hard The height of the bar indicates the weekly exercise target in the intensity zone. 2.2.1 YOUR WEEKL Y EXERCISE TARGETS Weekly T argets T arget exercise count per week T arget total exercise duration per week T arget total calories you should burn in your weekly exercise Press the button to proceed.
19 For further information about intensity zones, see the section Heart Rate Settings on page 63. Press OK to view the target exercise durations in different intensity zones.
20 2.2.2 YOUR EXERCISE SESSION TARGETS If you start from the T ime of Day display, repeat steps 1-3 on page 17, and press the / buttons until Weekly Exercises is displayed. Weekly Exercises: Depending on your exercise count selection, your weekly exercise time is divided into individual exercise sessions of different durations.
21 Exercise Session T argets: Exercise name/T argets T arget exercise duration T arget calories you should burn in this exercise session Press the button to proceed. Alternatively , press OK to edit the exercise session targets and continue from Editing Exercise T argets on page 22.
22 Deleting Exercise Session Y ou can delete a selected exercise session by pressing and hold ing the Light button in the Exercise Session T argets view.
23 2.3 PROGRAM SETTINGS In the Program Settings menu you can switch the Program on or off and change the settings for Program exercises. 1. Start from the T ime of Day display . Press OK. Exercise is displayed. 2. Press the / buttons to select Program .
24 • If you select Select, the HR Set is linked to the exercise session. • If you select Edit, HR ALARM , HR LIMITS , HR VIEW , and RENAME are displayed. • Press the / buttons to select Alarm, Limits, View , or Rename. Press OK. HR alarm: Select VOL 2 (loud), VOL 1 (quiet), or alarm OFF with the / buttons.
25 3. EXERCISING In the Exercise menu you can view and record your exercise information, such as your heart rate, exercise time, and energy expenditure. • If you want to exercise according to your Program starting from the first exercise session, start according to the section Starting Exercise Recording on this page.
26 • If OwnZone is displayed, see the section OwnZone on page 34. • If you want to skip the OwnZone ® determination and use the previously determined OwnZone, press OK. In this case, if you have not determined your OwnZone before, your age-based heart rate limits are used.
27 Calories (displayed as Cal/kcal, depending on your units settings) The calories you have burned until now . Exercise T argets (displayed if Program exercise is selected) Exercise name T arget exerc.
28 Changing the Displayed Exercise Information In the Exercise and Calories display , you can change the upper row information to personalize the display by pressing and holding the button.
29 Switching the Backlight On Press the Light button and the display is illuminated for a few seconds. After you have illuminated the display once while exercising night mode symbol appears in the display .
30 Changing Settings During Exercise Y ou can change the settings while recording your exercise or you can pause the exercise recording while modifying your settings. 1. If you want to change the settings without pausing the exercise recording, press and hold OK.
31 Summary of your exercise is displayed. Exercise duration (hh.mm.ss) Calories burned during the exercise (Cal/kcal) The maximum (max) and average (avg) heart rate of the exercise session (bpm/%HR max ) alternate. 3. Press OK to enter the Exercise menu or press and hold the Bac k button to return to the T ime of Day display.
32 3.3 EXERCISE SETTINGS In the Exercise Settings menu you can view and select your exercise session and HR Set for the exercise. Exercise settings are combined in HR Sets. Edit the HR Sets and you do not need to modify each setting when starting to exercise.
33 Selecting HR Set Y ou can link one HR Set to each exercise session. For further information on HR Sets, see the section Heart Rate Settings on page 63. 5. HR Set and OWNZONE , GENERAL , and SILENT are displayed. Press the / buttons to choose one of the HR sets.
34 3.4 OWNZONE Polar F11 heart rate monitor is able to determine your individu al aerobic exercise heart rate zone automatically . This is called OwnZone (OZ) and it can be determined during a warm-up period lasting 1-5 minutes by walking or jogging. Y ou can also determine your OwnZone in other exercise modes.
35 Y ou should always redefine your OwnZone: • When changing your exercise environment or exercise mode. • If you feel unusual; for example you are stressed or ill, about the physical state of your body when starting to exercise. • After changing your settings.
36 5. At some point during stages 1-5, you hear two beeps. Y our OwnZone has been determined. If the OwnZone determination succeeds, the following information is displayed: OwnZone Updated OwnZone hea.
37 This chapter describes how to monitor your progress with your Polar heart rate monitor . With the help of electronic Diary , you can compare your targets to the values you have achieved and see if you are reaching your exercise targets as planned. For further information, see the chapter Diary on this page.
38 1. Start from the T ime of Day display and press the button. 2. Press the / buttons to move between diaries. 3. Press OK to enter the view . Press the / buttons to scroll through the values. Note: • If you have not created a Program, or you have switched the Program off, only the values you have achieved are displayed.
39 4.1.1 DIARY Exe.Count (exercise count) Weekly target exercise count The exercise count bar is highlighted The total exercise counts you have achieved Exe.
40 Hard Y our target exer cise duration in the Hard intensity zone The intensity zone bar is highlighted The exercise duration in the zone you have achieved Press Back to return to the HR zones view and press the button to proceed to the Extra view . Press OK.
41 4.2 WEEKL Y AND MONTHL Y FOLLOW-UP 4.2.1 WEEKL Y FOLLOW-UP The weekly follow-up function automatically reviews your progress and reminds you to check the previous week's exercises. The reminder appears between Sunday and Monday at midnight. How to Update Your Extra Diary Value 1.
42 Result and the following information is displayed: T otal exercise count of the last week T otal exercise duration T otal calories burned while exercising (Cal/kcal) Percentage of the weekly target reached A trophy alternates with the Result display , if more than 75 % of the target exercise calories has been reached.
43 File includes information on your recorded exercise sessions. The Exercise File includes information on your 24 most recent exercise sessions. • In the Exercise File you can view detailed exercis.
44 5.1 EXERCISE FILE The following information is displayed: Exercise name, if the Program exercise was selected while exercising. Alternatively , if the Manual exercise was selected, Exercise is displayed. Graphic bars indicate the amount of exercise performed.
45 T ime in Zone (displayed if the Manual exercise was selected while exercising and HR limits were on) Heart rate limits Exercise duration between heart rate limits Heart Rate Maximum (Max) and average (Avg) heart rate in beats per minute alternate with the percentage of maximum heart rate reading.
46 T otal Exe.Count (exercise count) The last reset date of the total cumulative count. T otal cumulative exercise count, starting from the previous reset. T otal Calories The last reset date of the total cumulative calories. T otal cumulative calories burned during several exercise sessions, starting from the previous reset.
47 Resetting T otal Counters 1. Reset T otal Counters? is displayed. Press OK. 2. Press the / buttons to select reset ALL (all total counters), EXE.COUNT (total count), DURA TION (total duration), or CALORIES (total Cal/kcal). Press OK. 3. ARE YOU SURE? is displayed.
48 Exe.Count (exercise count) The last day of the selected week (Sunday) Cumulative exercise count Exe.T ime (exercise duration) The last day of the selected week Cumulative exercise duration (hh.
49 OwnIndex is a result of the Polar Fitness T est that is an easy, safe and quick way to estimate your aerobic fitness. The OwnIndex is based on your heart rate and heart rate variability at rest as well as on your gender , height, body weight, and self assessed physical activity .
50 6.1 PERFORMING THE FITNESS TEST Note: Before you can perform the Polar Fitness T est, you need to enter your personal user information and long-term physical activity level in the User Settings (see page 68) and to wear your transmitter (see page 12).
51 The test begins with Fitness T est and your heart rate being displayed. The increasing number of arrows indicates that the test is in progress. Stay relaxed. Keep your hands beside your body and limit body movements and communication with other people.
52 6.2 FITNESS TEST TREND Fitness T est T rend contains your OwnIndex results. In the Fitness T est T rend you can view your 47 most recent OwnIndex results.
53 6.2.1 FITNESS CLASSES The Polar Fitness T est r esult, your OwnIndex, is most meaningful when comparing your individual values and changes in them. OwnIndex can also be interpreted according to your gender and age.
54 There are two ways you can change your Program: editing the exercise sessions of your current Program and creating an entirely new Program. If you feel from the beginning that some of the exercise sessions are too hard or too easy for you, you can change the exercis e session targets.
55 8. SETTINGS In the Settings menu, you can view or change the information you have set earlier , such as the time of day and date, or you can set information, such as heart rate limits, volume, and alarm settings. 8.1 W A TCH SETTINGS Note that there are two ways that the time and date can be presented.
56 8.1.1 TIMER SETTING Y ou can set the countdown timer to sound an alarm once after a set time. • Set the hours with the / buttons. Press OK. • Set the minutes with the / buttons. Press OK. The countdown timer starts running and T imer is displayed.
57 8.1.2 REMINDER SETTINGS Y ou can set seven different reminders to tell you about important events, or to remind you to exercise at a specific time. Y ou can edit the reminder text, date, time, alarm, repeat period, and link an exercise session to a reminder .
58 Alarm: 12. Press the / buttons to select a reminder alarm. Depending on your selection, the reminder alarm is activated 1 DA Y , 1 HOUR , 30 MIN , or 10 MIN before or at the reminder time ( ON TIME ). Press OK. Repeat: 13. Press the / buttons to select a repetition time.
59 Viewing and Editing Reminders 1. If you start from the T ime of Day display, press OK. 2. Press the / buttons until Settings is displayed. Press OK. 3. Press the / buttons to select W ATCH . Press OK. 4. Press the / buttons to select REMIND . Press OK.
60 7. Edit the selected value as instructed in the section Adding a Reminder on page 57. Alternatively , if you select Delete, the wrist unit displays DELETE REMINDER? Press the / buttons to select YES or NO . Press OK. Note! After you delete the reminder , you cannot resto re it.
61 5. Press the / buttons to select alarm DAIL Y , MON-FRI , or OFF . Press OK. If you select off, press OK and continue from following setting . If you are using 12 hours mode: select AM or PM with the / buttons. Press OK. 6. Set the hours with the / buttons.
62 8.1.4 TIME SETTING If you start from the T ime of Day display, repeat steps 1-3, page 60. 4. Press the / buttons to select TIME . Press OK. 5. Press the / buttons to select 12 H or 24 H time mode. Press OK. If you chose 12 h mode, select AM or PM with the / buttons.
63 8.2 HEART RA TE SETTINGS In the HR (Heart Rate) Set menu, you can edit the settings used during exercise sessions. Exercise settings, heart rate limits, alarm settings, and the view mode are combined in HR Sets. With HR Sets, you can easily use your desired exercise settings and do not need to set each setting separately .
64 1. HR Alarm Volume Setting Press the / buttons to select VOL 2 (loud), VOL 1 (quiet), or alarm OFF . Press OK. 2. HR Limits Setting Press the / buttons to select OWNZONE , AUTOMA TIC , MANUAL , or OFF . Press OK. OWNZONE: Press the / buttons to select HARD , MODERA TE , LIGHT , or BASIC limits for OwnZone.
65 HARD The Hard intensity zone (80-90% HR max ) is for relatively short exercise at high intensity . Exercising in this zone causes heavy breathing, muscle tiredness, fatigue and increases maximum performance capacity . MODERA TE Exercising in the Moderate intensity zone (70-80% HR max ) is effective particularly for improving aerobic fitness.
66 OFF: The function is switched off and there are no target heart rate limits during the exercise session. The table below contains target heart rate zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate your own HR max , write down your own target heart rate zones and select the ones suitable for your exercise.
67 3. HR View Setting Press the / buttons to select HR (beats per minute), or HR% (a percentage of you maximum heart rate). Press OK. 4. HR Set Renaming Y ou can r ename each HR set with eight letters. The available digits are: 0-9, space, A-Z, a-z, - % / ( ) * + .
68 5. Increase: Press the / buttons to set the accuracy of your definable value (1, 0.5 or 0.1). This accuracy is used when you update the Extra Diary value. Press OK. 6. T arget: Press the / buttons to set the target value you want to reach. Press OK.
69 7. Adjust the day ( dd ) or month ( mm ) with the / buttons. Press OK. 8. Adjust the year ( yy ) with the / buttons. Press OK. 9. Sex: Select MALE or FEMALE with the / buttons. Press OK. 10. Activity: Select your long-term physical activity level TOP , HIGH , MODERA TE, or LOW with the / buttons.
70 11. View Extra User Settings: It is recommended that you change the following settings (HR max , HR sit , VO 2max ) only if you know your laboratory-measured value . Press OK to enter Extra User Settings. Alternatively , press and hold the Back button to return to the T ime of Day display .
71 14. Maximal oxygen uptake value (VO 2max , ml/kg/min): Press the / buttons to set your maximal oxygen uptake value. Press OK. VO 2max is the maximum capacity for oxygen consumption by your body during maximum exertion. This is also known as aerobic power or maximal oxygen intake/consumption.
72 8.5 GENERAL SETTINGS In the General Settings menu, you can edit general settings for the wrist unit. The general settings include volume, keylock, help, units, and language settings. 1. Start from the T ime of Day display . Press OK. Exercise is displayed.
73 Automatic The wrist unit automatically locks all the buttons, except the Light button, if you do not press any button within one minute. Y ou can switch the button lock off by pressing and holding the Light button until BUTTONS UNLOCKED is displayed.
74 9. DA TA TRANSFER Polar Fitness T rainer is a complete web service tailored to support your exercise goals. Free registration gives you access to a personalized exercise program, diary , tests, calculators, useful articles and much more. Y ou can gain access and start the registration process for the web service at www .
75 Y our Polar heart rate monitor is a high-tech instrument and should be treated with care. The suggestions below will help you fulfill the guarantee obligations. Store your heart rate monitor in a cool and dry place. Do not store them in a damp environment, in non-breathable material (i.
76 WearLink Connector • Clean the connector regularly after use with a mild soap and water solution. • Never use alcohol or any abrasive material such as steel wool o r cleaning chemicals on any part of the transmitter . • Do not dry the connector in any other way than with a towel.
77 11.1 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.
78 11.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING Exercise may include some risk, especially for those who have been sedentary. Before starting a regular exercise program you are recommended to answer to the following questions for health status checking.
79 What should I do if... ...I don't know where I am in the menu? Press and hold the Back button until the time of day is displayed. ...there is no heart rate reading (- -)? 1. Check that the electrodes of the transmitter are moistened an d that you are wearing it as instructed.
80 ...the wrist unit battery needs to be changed? We recommend that all service should be done by an authorized Polar Service Center . The 2-year International Guarantee does not cover damage or consequential damage caused by service not authorized by Polar Electro.
81 13. TECHNICAL SPECIFICA TION The Polar F11 heart rate monitor is designed to • to help users to achieve their personal fitness goals • to indicate the level of physiological strain and intensity during an exercise session No other use is intended or implied.
82 14. LIMITED POLAR INTERNA TIONAL 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.
83 15. DISCLAIMER • The material in this manual is for informational purposes only. The pr oducts it describes are subject to change without prior notice, due to the manufacturer's continuous development program.
84 16. INDEX 12h/24h time mode .............................................. .................. 10, 62 Alarm setting .................................................. .............................. 60 Backlight ......................................
An important point after buying a device Polar F11 (or even before the purchase) is to read its user manual. We should do this for several simple reasons:
If you have not bought Polar F11 yet, this is a good time to familiarize yourself with the basic data on the product. First of all view first pages of the manual, you can find above. You should find there the most important technical data Polar F11 - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, Polar F11 you will learn all the available features of the product, as well as information on its operation. The information that you get Polar F11 will certainly help you make a decision on the purchase.
If you already are a holder of Polar F11, but have not read the manual yet, you should do it for the reasons described above. You will learn then if you properly used the available features, and whether you have not made any mistakes, which can shorten the lifetime Polar F11.
However, one of the most important roles played by the user manual is to help in solving problems with Polar F11. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device Polar F11 along with tips on how to solve them. Even if you fail to solve the problem, the manual will show you a further procedure – contact to the customer service center or the nearest service center
