Polar Electro F11 User manual

Polar F11™
User Manual

Contents
1. GETTING STARTED ............................ 3
Get to Know Your Polar F11 .................. 3
Enter Basic Settings .......................... 4
2. BEFORE EXERCISE............................. 5
Wear the Transmitter ......................... 5
Test Your Fitness Level ....................... 6
Get Your Workout Program .................. 10
3. DURING EXERCISE............................15
Record Your Exercise........................15
Buttons During Exercise ..................... 16
Views During Exercise ....................... 17
Stop Recording and View Summary .........19
4. AFTER EXERCISE .............................20
Diary..........................................20
Follow-Up.....................................22
Files ..........................................23
Data Transfer.................................27
5. SETTINGS.....................................28
Exercise Settings.............................28
OwnZone......................................30
Other Settings................................32
6. CUSTOMER SERVICE INFORMATION ......... 35
Caring for Your Heart Rate Monitor ......... 35
Precautions ..................................38
Troubleshooting..............................42
Technical Specification ..................... 43
Guarantee and Disclaimer ................... 44
ENGLISH

1. GETTING STARTED
Get to Know Your 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.
BACK: Exit menu and return to previous
level. Cancel selection and leave setting
unchanged.
Transmitter sends the heart rate signal
to the wrist unit. The transmitter
consists of a connector and strap.
ENGLISH
Getting Started 3

Enter Basic Settings
1. To 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. Press
OK.
4. START WITH BASIC SETTINGS is displayed. Press
OK.
5. Time: Select either 12 H or 24 H.
6. Date: Enter date; dd = day, mm = month, yy =
year.
7. Units: metric (KG/CM) or imperial (LB/FT). By
selecting LB/FT, calories are displayed as Cal,
otherwise they are shown as kcal.
8. Weight: Enter your weight. To change units,
press and hold LIGHT.
9. Height: Enter your height. In LB/FT format, first
enter feet then inches.
10. Birthday: Enter your date of birth; dd = day,
mm = month, yy = year.
11. Sex: Select MALE or FEMALE.
12. SETTINGS OK? is displayed. YES: settings are
accepted and saved. The display returns to
Time mode. NO: Basic settings can still be
changed.
Press BACK to return to the data you want to
change.
After saving the basic settings, the F11 enters
Time mode.
ENGLISH
4Getting Started

2. BEFORE EXERCISE
Wear the Transmitter
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.
3. Tie the strap around your chest, just below the chest muscles,
and attach the hook to the other end of the strap.
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.
Detach the connector from the strap when not in use.
ENGLISH
Before Exercise 5

Test Your Fitness Level
The Polar Fitness TestTM is an easy, safe, and
quick way to measure your aerobic
(cardiovascular) fitness at rest. The Polar Fitness
Test is developed for healthy adults.
Polar OwnIndex is a result of this test. It is
comparable to maximal oxygen uptake (VO2max),
which is commonly used to evaluate aerobic
fitness. Your OwnIndex reading is most meaningful
when comparing your individual values over time.
To make sure the test results are reliable, the
following basic requirements apply:
•The more relaxed you are and the more peaceful
the testing environment is the more accurate the
test result. (No television, telephone or other
people talking to you.)
•Repeat the test always in similar conditions and
on the same time of day.
•Avoid heavy physical effort, alcohol and
unprescribed pharmacological stimulants on the
test day and the day before. Avoid eating a heavy
meal and smoking 2-3 hours prior to the test.
You can stop the test at any time by pressing
BACK.
Read more about Fitness on Polar Article Library
at http://articles.polar.fi.
ENGLISH
6Before Exercise

Perform Polar Fitness Test
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. OwnIndex is displayed with
a numerical value and a written fitness level
description.
4. Press OK and UPDATE USER SET? is displayed.
Select Yes to save the OwnIndex value to your
User Settings and Fitness Test Trend menu.
Select No only if you know your VO2max value,
and if it differs more than one fitness level
class from the OwnIndex result. Your OwnIndex
value is saved only to the Fitness Test Trend
menu.
Troubleshooting:
•Activity > You have not set your activity level in
User Settings. Read more information on page
33.
•USER SETTINGS MISSING > Press OK to complete
all your settings.
•Fitness Test Failed > Your most recent
OwnIndex value is not replaced.
•No heart rate shown > Test fails. Check that the
transmitter electrodes are moist enough and that
the strap is snug enough around your chest.
ENGLISH
Before Exercise 7

Fitness Test Results
Your 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.
This classification is based on a
literature review of 62 studies where
VO2max was measured directly in
healthy adult subjects in the USA,
Canada and 7 European countries.
Reference: Shvartz E, Reibold RC:
Aerobic fitness norms for males and
females aged 6 to 75 years: a review.
Aviat Space Environ Med; 61:3-11,
1990.
ENGLISH
8Before Exercise

Fitness Test Trend
Select Test > TREND
In the Trend 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.
To delete an OwnIndex value, press and hold
LIGHT. DELETE VALUE? is displayed. Select YES.
Generally, it takes an average of six weeks of
regular training to improve your aerobic fitness
noticeably. To best improve your aerobic fitness,
you need to exercise large muscle groups.
ENGLISH
Before Exercise 9

Get Your Workout Program
The Polar Keeps U Fit - Own Workout Program
guides towards your fitness goals.
1. Select Program > CREATE.
2. Your latest OwnIndex value is displayed. Adjust
the value if required.
3. Select your exercise Target:
MAXIMIZE your fitness level: You have been
exercising regularly for at least 10-12 weeks
and are able to train nearly every day. The
program recommends about 5 h/week in 4-6
sessions.
IMPROVE your fitness level: You are able to
exercise regularly. The program recommends
about 3 h/week, in 3-5 sessions.
MAINTAIN your fitness level: If you have not
exercised recently, this is a good place to start.
The program recommends about 1½ h/week in
2-3 sessions.
4. Select the number of times a week you want to
exercise (Exe.Count).
5. YOUR PERSONAL PROGRAM and your weekly
exercise targets are displayed in a few seconds.
Scroll UP and DOWN to examine your program
in different views.
Troubleshooting:
•OWNINDEX MISSING. DEFAULT USED > Perform
Polar Fitness Test.
•START WITH BASIC SETTINGS > Press OK and
complete your personal settings.
•OVERWRITE CURRENT? > Select YES to create a
new program and to replace the excising one.
ENGLISH
10 Before Exercise