Polar Electro F4 User manual

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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 ............................ 8
Summary File.................................10
Totals File....................................10
Data Communication.........................11
5. SETTINGS.....................................12
Heart Rate Limits.............................12
Sound.........................................15
Watch.........................................15
User ..........................................16
Unit...........................................16
6. CUSTOMER SERVICE INFORMATION .........17
Caring for Your Heart Rate Monitor .........17
Precautions ..................................19
Troubleshooting..............................22
Technical Specification .....................23
Guarantee and Disclaimer ...................24
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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. NEXT/SET:
•Move in the menu and selection lists to adjust values
•Snooze the alarm for 10 minutes
Press and hold to
•Switch the Keylock on/off
•Switch the Target zone alarm on/off in the Exercise mode
The transmitter sends the heart rate signal to the wrist unit. The
transmitter consists of the transmitter unit and elastic strap.
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Getting Started 3

Enter Basic Settings
1. Press OK twice to activate your Polar F4.
2. SETTINGS is displayed. Press OK.
3. 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. AGE Enter your age.
10. SEX: Select FEMALE or MALE.
11. SETTINGS OK is displayed.
The Polar F4 enters Time mode.
The digits run faster if you press and hold SET.
Release the button at the desired value.
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4Getting Started

2. BEFORE EXERCISE
Wear the Transmitter
Wear the transmitter to measure heart rate.
1. Attach one end of the transmitter to the elastic strap.
2. 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.
3. Lift the transmitter off your chest and moisten the two grooved
electrode areas on the back. Check that the wet electrode areas
are firmly against your skin and that the Polar logo is in a
central, upright position.
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Before Exercise 5

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. To activate the heart rate zone alarm, press and
hold NEXT.
4. Press STOP to stop recording. SUMMARY is
automatically displayed. Each result is
displayed for 3 seconds.
If your display reads 00/--, heart rate signal is not
being received. Bring the wrist unit up to your
chest near Polar logo. This will prompt the wrist
unit to begin a new search for the heart rate
signal.
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6During Exercise

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.
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During Exercise 7

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. HR
Average heart rate of the exercise session (bpm)
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8After Exercise

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.fi
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After Exercise 9

Summary File
You can review your latest exercise information in
the Summary file.
1. In the Time mode, press NEXT.SUMMARY is
displayed.
2. Press START to start reviewing the the data.
DATE is displayed.
3. Press NEXT for the following exercise
information:
•DATE Exercise session date
•DURATION Exercise session duration
•IN ZONE Exercise time in target zone
•AVG. HR Average heart rate of the exercise
session
•MAX HR Maximum heart rate of the exercise
session
•CALORIES Calories expended during the exercise
session
Press OK. SUMMARY is displayed. Proceed to the
Totals file by pressing NEXT or return to Time
mode by pressing and holding START.
Totals File
You can review cumulative exercise information in
Totals file.
1. Starting from the Time mode, press NEXT
twice. TOTALS is displayed.
2. Press START to review data. TOT. TIME is
displayed.
3. Press NEXT for the following exercise
information:
•TOT. TIME Total exercise time and the beginning
date.
•TOT. CAL Total calorie expenditure and the
beginning date.
•COUNT Total number of all exercise sessions and
beginning date.
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10 After Exercise

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 ToolTM. 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.
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After Exercise 11

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.
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
6. LIMIT SET is displayed. Press NEXT to proceed to SOUND SET.
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12 Settings

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.
In exercise, different heart rate zones produce
different results. The heart rate zones that suit you
depend on your goal and your basic physical
condition.
When your heart beats at 60-70% of your HRmax
(HRmax%), you are in the Light Intensity Zone.
Whether you have just started working out or you
exercise fairly regularly, much of your workout will
be in this zone. Fat is the body’s main source of
energy at this level of intensity; therefore this zone
is also good for weight control. This intensity still
feels fairly easy for most people and provides, for
example, the following benefits:
•Improves endurance
•Improves aerobic (cardiovascular) fitness
•Helps in weight control
Push on to 70-80% of your HRmax, and you are in
the Moderate Intensity Zone. This is especially
good for people who are exercising regularly. For
most people, this is often the fastest pace they
can maintain and still remain comfortable and free
of pain. Exercising in this zone is particularly
effective for improving aerobic fitness. If you are
out of shape, your muscles will use carbohydrates
for fuel when you are exercising in this zone. As
you get fitter, your body starts using a higher and
higher percentage of fat for fuel, thus preserving
its limited stores of muscle carbohydrate.
Exercising in the moderate intensity zone results
in some additional benefits:
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Settings 13

•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.
Exercising in this zone is intensive, so it provides
some unique benefits.
•Increases muscles’ tolerance to lactic acid (your
anaerobic threshold)
•Improves hard, short effort ability
When you exercise in the right intensity zones, it
guarantees your enjoyment in your favourite
sports. Alternate between intensity zones to
improve your fitness and get variation in your
exercise. Remember that the lower the intensity
the longer you can comfortably exercise in it.
Exercise in higher intensity for shorter periods.
Polar target heart rate intensity definition is
modified from international exercise science
authorities’ recommendations in which light
intensity can reach lower than 60% of HRmax
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14 Settings

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.
Watch
Alarm Setting
1. Starting in Time mode, press NEXT until
SETTINGS is displayed.
2. Press START once and NEXT until WATCH SET
is displayed.
3. Press START. Select ALARM ON or OFF with
SET. Press OK.
ALARM OFF: Proceed to time setting step 4.
4. ALARM ON (24 h mode): Press OK. Adjust the
hours with SET. Press OK. Adjust minutes with
SET. Press OK to proceed to Time Setting step
4.
5. ALARM ON (12 h mode): Select AM or PM with
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. Press START once and NEXT until WATCH SET is
displayed.
3. Press STARTuntil TIME 24H is displayed.
4. Press SET to select TIME 24H or TIME 12H. Press
OK.
5. Adjust hours, minutes and seconds with SET.
Press OK.
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Settings 15

Date Setting
1. Starting in Time mode, press NEXT until
SETTINGS is displayed
2. Adjust date, day, month, and year with SET.
Press OK.
3. Press NEXT to proceed to USER SET.
User
1. Starting in Time mode, press NEXT until
SETTINGS is displayed.
2. Press START once and NEXT until USER SET is
displayed.
3. Press START.WEIGHT KG/LBS is displayed.
Choose weight with SET and press OK.
4. HEIGHT CM/FT: Choose height with SET and
press OK.
If using lb/ft set feet first, then inches.
5. AGE: Choose with SET and press OK.
6. SEX: Select FEMALE or MALE with SET and press
OK.
7. Press NEXT to proceed to UNIT SET.
Unit
1. If you start from the Time mode, press NEXT
until SETTINGS is displayed.
2. Press START and then NEXT until UNIT SET is
displayed.
3. Press START.UNIT is displayed. Select unit
with SET and accept with OK.
4. Return to the Time of Day display by pressing
and holding START.
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16 Settings

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).
Strap: Rinse with water after every use. Wash after
swimming. If used regularly, wash at least once
every three weeks in a washing machine at 40°C /
104°F. Use a washing pouch. Do not soak, and
use neither detergent with bleach nor fabric
softener. Do not dry-clean, spin-dry or iron.
Service: Your Polar F4 Heart Rate Monitor is
designed to help you achieve your personal fitness
goals, indicate the level of physiological strain and
intensity during an exercise session. No other use
is intended nor implied.
During the two-year guarantee/warranty period we
recommend that you service your equipment at
authorized Polar Service Center only. The warranty
does not cover damage or consequential damage
caused by service not authorized by Polar Electro.
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Customer Service Information 17

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. Excessive
use of the backlight drains the battery more
rapidly. In cold conditions, the low battery
indicator may appear, and disappear again when
you return to a warmer environment.
Changing Transmitter Batteries
If you suspect that the transmitter battery has run
out, contact your authorized Polar Service Center
for a replacement transmitter. Polar recycles used
transmitters.
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18 Customer Service Information

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
doctor before starting any training program.
•Have you been physically inactive for the past 5
years?
•Do you have high blood pressure or 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 other implanted
electronic device?
•Do you smoke?
•Are you pregnant?
Note that in addition to exercise intensity,
medications for heart conditions, blood pressure,
psychological conditions, asthma, breathing, etc.,
as well as some energy drinks, alcohol, and
nicotine may also affect heart rate.
It is important to be sensitive to your body’s
responses during exercise. If you feel unexpected
pain or excessive fatigue when exercising, stop or
continue at a lighter intensity.
If you have a pacemaker, defibrillator or other
implanted electronic devices, use the Polar heart
rate monitor at your own risk. Before starting use,
take a maximal exercise stress test under a
doctor’s supervision. The test is to ensure the
safety and reliability of the simultaneous use of
the pacemaker and the Polar heart rate monitor.
If you are allergic to any substance that comes
into contact with your skin or if you suspect an
allergic reaction due to using the product, check
the listed materials in Technical Specifications.
To avoid any skin reaction to the transmitter, wear
it over a shirt. Moisten the shirt well under the
electrodes to ensure flawless operation.
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Customer Service Information 19

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.
Coding blocks interference from nearby heart rate
monitors.
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20 Customer Service Information