Polar Electro POLAR M21 User manual

POLAR M52™/POLAR M51™/
POLAR M22™/POLAR M21™
HEART RATE MONITOR
USER’S MANUAL
USA

How the Polar Heart Rate Monitor works .................... 6
Parts ........................................................................................ 6
Getting going ........................................................................ 7
Buttons and their functions .................................................. 8
Modes and their functions .................................................... 9
Settings............................................................................... 11
User information settings ................................................... 11
Setting user 1 or 2 ................................................. 12
Setting weight....................................................... 12
Setting height ....................................................... 13
Setting age ............................................................ 13
Setting sex ............................................................. 13
Setting activity level.............................................. 14
Measurement options settings ........................................... 14
OwnZone on/off.................................................... 14
Setting heart rate limits manually ....................... 16
OwnCal calorie counter on/off............................. 17
Polar Fitness Test on/off........................................ 19
Watch settings ..................................................................... 20
Setting the alarm .................................................. 20
Setting the time of day......................................... 21
Setting the date .................................................... 22
Start the heart rate measurement ............................... 24
OwnZone ............................................................................ 26
How to determine your OwnZone ..................................... 26
OwnZone methods .............................................................. 28
How to use previously determined OwnZone ................... 29
Functions during heart rate measurement ................ 30
See your heart rate .............................................................. 30
Illuminate the display .......................................................... 30
Turn the sound signal on/off............................................... 30
Swap the user ...................................................................... 31
Start/stop the stopwatch ..................................................... 31
Check exercise information................................................. 32
Check your heart rate limits................................................ 33
See your progress bullets during exercise .......................... 33
Swap the heart rate limits................................................... 33
CONTENTS

4
Stop the heart rate measurement ............................... 34
Recalling training information ..................................... 35
Date ...................................................................................... 35
Exercise time ........................................................................ 35
Exercise time in zone ........................................................... 35
Target heart rate limits ....................................................... 36
Average heart rate .............................................................. 36
Calories expended during the exercise .............................. 36
Total calorie count ............................................................... 36
Total exercise time ............................................................... 37
Latest OwnIndex .................................................................. 37
OwnIndex ........................................................................... 38
Fitness test settings.............................................................. 39
Carrying out the test ...........................................................40
Fitness test result .................................................................42
Care and maintenance .................................................... 44
Taking care ........................................................................... 44
Batteries ............................................................................... 45
Service ..................................................................................45
Precautions ........................................................................ 46
In a water environment ......................................................46
Interference .........................................................................46
Minimizing possible risks in exercising
with a heart rate monitor ................................................... 47
Frequently asked questions........................................... 49
Polar glossary .................................................................... 53
Technical specifications .................................................. 55
Limited Polar warranty ................................................... 57
Disclaimer ..........................................................................58
Index.................................................................................... 59
4

5
VISUAL CUES TO READ THIS GUIDE
Indicates important issues. Please, pay attention!
Indicates a useful tip. It is good to know these
things.
Indicates a tip to do things faster.
See also.
Text with colored background indicates features only
available in models M51 and M52.
IMPORTANT TO REMEMBER!
• Adjust the strap length snug enough and wet the Polar
transmitter electrodes to ensure flawless heart rate
measurement.
• Do not bend or stretch the transmitter.
• Do not operate the buttons of the wrist receiver under
water.
• Wash and dry your transmitter regularly after use; never
store it wet.
• Keep the Polar Heart Rate Monitor out of extreme cold
and heat.
• Do not expose the Polar Heart Rate Monitor to direct
sunlight for extended periods.
5
Congratulations on purchasing a Polar Heart Rate Monitor.
We are proud to assist you in achieving your personal
fitness goals.
This guide will provide you with the basic information on
how to exercise with your Polar Heart Rate Monitor and
how to get the maximum benefit from its functions.
To ensure the continuous improvement of Polar products,
please complete and mail the enclosed Customer
Registration Card within two weeks of the date of purchase.
Thank you for
choosing Polar.

6
HOW THE POLAR
HEART RATE MONITOR
WORKS
POLAR HEART RATE MONITOR PARTS
Your Polar Heart Rate Monitor consists of three parts:
1. Polar transmitter
• Grooved electrode areas
2. Elastic strap
3. Polar wrist receiver

7
GETTING GOING
1. Attach the transmitter to the
elastic strap.
2. Adjust the strap length to fit
snugly and comfortably.
Secure the strap around your
chest, below the chest
muscles. Lock the buckle.
3. Lift the transmitter off your
chest and wet the grooved
electrode areas on the
back of it.
4. Check that the wet electrode
areas are firmly against your
skin and the Polar logo is in a
central upright position.
5. Wear the wrist receiver as you
would wear an ordinary
watch. If you go biking, you
may attach the wrist receiver
to a Polar Bike Mount. Keep
the wrist receiver within the transmission range (3 feet /
1 meter).
It is recommended that you wear the transmitter
against your bare skin to ensure flawless operation.
However, if you wish to wear the transmitter over a
shirt, moisten the shirt well under the electrodes.
It is important that the electrodes are wet during exercise.
After exercising, to preserve the electrodes and battery life:
1. Wash the transmitter carefully with a mild soap water
solution.
2. Rinse it with pure water.
3. Dry the transmitter carefully.

8
BUTTONS AND THEIR FUNCTIONS
START/STOP/OK
• Start heart rate measurement
• Start the stopwatch
• Stop the stopwatch
• Activate the displayed mode
• Lock your selection
SCROLL UP
• Move forward to the next mode
• Select the desired value (up)
SCROLL DOWN
• Move backward to the previous mode
• Select the desired value (down)
• Backlight on
• Signal sound on or off
RESET
SCROLL DOWN
RESET
START/STOP/OK
SCROLL UP

9
MODES AND THEIR FUNCTIONS
Your Polar Heart Rate Monitor has four main modes:
1. TIME OF DAY
You can use the Polar Heart Rate Monitor
as an ordinary watch with date, weekday
indicator and alarm function.
Press and hold START/STOP/OK to
return to the Time of day display,
wherever you are in the Options
setting or File recalling cycle.
Your Polar Heart Rate Monitor starts reminding you
at full hours if more than three days has passed since
your last recorded exercise. Keep exercising
regularly!
2. EXERCISE
In the Exercise mode you measure the
heart rate. In this mode you can
• see your heart rate reading
• record the exercise data
• use the stopwatch
• determine your OwnZone
• see your exercising limits
• see the time of day
• see the time you have exercised within your
target zone so far
• see the OwnCal calorie count of your exercise session
• In models M51 and M52: swap heart rate limits
• In models M51 and M52: swap user (before stopwatch
is on)

10
3. FILE
Polar Heart Rate Monitor saves information on your latest
exercise session. In the File mode you can see the following
information:
• date of the exercise
• total exercising time
• exercising time spent in your target zone
• heart rate limits used during exercise
• average heart rate
• OwnCal calorie count and fat percentage
of the energy expenditure during the
exercise session
• total calorie expenditure starting from
the moment you have reset the counter
• total exercising time starting from the
moment you have reset the counter
• In models M51 and M52: your latest
OwnIndex based on Polar Fitness Test
4. OPTIONS
In the Options mode you can define the following
information:
• User specific information; weight, age and sex.
In models M51 and M52 you can also define height and
your activity level for Polar Fitness Test. You have two
users and can set the preferences for both user 1 and
user 2.
• OwnZone ON/OFF select whether you
want to use your personal OwnZone or
determine the values for the Target
Zone manually.
In models M51 and M52 you can choose
between three OwnZone levels:
OwnZone basic, low and high.
• OwnCal calorie counter ON/OFF
• In models M51 and M52: Polar Fitness
Test ON/OFF
• Watch settings; alarm, 12h/24h mode, time of day,
date

11
SETTINGS
In the Options mode you can set
• your personal user information which is a prerequisite
for using OwnZone and OwnCal functions
• measurement options which are used during Exercise
mode
• watch functions
• In models M51 and M52: Polar Fitness Test function
ON or OFF.
At any time during the settings you can return to
the Time of day display by pressing and holding
START/STOP/OK.
The digits run faster if you press and hold the
SCROLL UP or SCROLL DOWN. Release the
button at the desired value.
USER INFORMATION
Begin with the display showing the time of day.
1. Press SCROLL UP or SCROLL DOWN until OPTIONS is
displayed.
2. Press START/STOP/OK to enter the Options mode.
USER SET is displayed.
3. Press START/STOP/OK to enter the user information loop.

12
SETTING USER 1 or 2
If you are in the Time of day display start
from User information.
In models M51 and M52 you can set two
users’ preferences. This function is
practical e.g. for another family
member. Make the settings ready for
both users: when you start exercising,
just select your personal user id 1 or 2.
USER appears, 1 or 2 is flashing.
1. Press SCROLL UP or SCROLL DOWN
to select USER 1 or USER 2.
2. Press START/STOP/OK to lock your selection.
You have now selected the user id. All settings
are made to the selected user.
In File, Measure, Options and Fitness test main
modes you can change the user id by pressing and
holding SCROLL UP.
If you want to disable the user id 2, set the weight of the
user 2 to zero.
Continue by setting your weight or return to the Time of
day display by pressing and holding START/STOP/OK.
SETTING WEIGHT
If you are in the Time of day display start reading from
User information. Press START/STOP/OK until
LBS or KG appears and the digits of pounds/kilograms are
flashing.
1. Press SCROLL UP or SCROLL DOWN to adjust your
weight.
2. Press START/STOP/OK to lock your selection.
You have now set your weight.
You can change the weight unit between lbs and kg
in watch settings.
12h time mode -> lbs
24h time mode -> kg

13
Continue the user settings or return to the Time of day
display by pressing and holding START/STOP/OK.
SETTING HEIGHT
In models M51 and M52 you need to set your height.
If you are in the Time of day display start from User
information. Press START/STOP/OK until
FT / INCH or CM appears and the digits of feet/centimeters
are flashing.
1. Press SCROLL UP or SCROLL DOWN to adjust your
height.
2. Press START/STOP/OK to lock your selection.
You have now set your height.
You can change the height unit between ft/inch and
cm in watch settings:
12h time mode -> ft/inch
24h time mode -> cm
Continue by setting your age or return to the Time of day
display by pressing and holding START/STOP/OK.
SETTING AGE
If you are in the Time of day display start from User
information. Press START/STOP/OK until
AGE appears and the digits for years are flashing.
1. Press SCROLL UP or SCROLL DOWN to adjust your age.
2. Press START/STOP/OK to lock your selection.
You have now set your age.
Continue by setting your sex or return to the Time of day
display by pressing and holding START/STOP/OK.
SETTING SEX
If you are in the Time of day display start from User
information. Press START/STOP/OK until
SEX appears and FEMALE/MALE is flashing.

14
1. Press SCROLL UP or SCROLL DOWN to select the
right sex.
2. Press START/STOP/OK to lock your selection.
You have now set your sex.
SETTING ACTIVITY LEVEL
In models M51 and M52 you need to set a suitable activity
level for Polar Fitness Test. OwnIndex
If you are in the Time of day display start from User
information. Press START/STOP/OK until
ACTIVITY appears and LOW/MIDDLE/HIGH is flashing.
1. Press SCROLL UP or SCROLL DOWN to select the
right activity level.
2. Press START/STOP/OK to lock your selection.
You have now set all necessary user information.
USER SET is displayed.
Choose from the following two alternatives to
continue:
1. To set OwnZone function ON or OFF, press SCROLL UP.
2. To return to the Time of day display, press SCROLL UP
or SCROLL DOWN until you come to the Time of day
display or simply press and hold START/STOP/OK.
MEASUREMENT OPTIONS SETTING
TURNING OWNZONE ON/OFF
Select whether you want to use the OwnZone option.
Alternatively, you can set the target zone limits manually
yourself.
If you choose to use OwnZone, Polar Heart Rate Monitor
asks your user information, if you haven’t set them earlier
in the USER SET mode.

15
Begin with the display showing the time of day.
1. Press SCROLL UP or SCROLL DOWN until OPTIONS is
displayed.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed.
3. Press SCROLL UP once.
OWNZONE ON or OFF is displayed.
4. Press START/STOP/OK to enter the setting loop.
OWNZONE is displayed.
ON or OFF is flashing.
5. Press SCROLL UP or SCROLL DOWN to select
OwnZone ON or OFF.
ON - You can determine your OwnZone each time
you start exercising and use the OwnZone limits to
guide your intensity level.
OFF - The OwnZone function is off and you can set
the target zone limits manually.
6. Press START/STOP/OK to lock your selection.
In models M51 and M52 you select between three different
OwnZones:
• OwnZone BASIC for allround exercising
• OwnZone LOW for light intensity exercising
• OwnZone HIGH for moderate intensity exercising
3. Press SCROLL UP once.
OWNZONE OFF or BASIC or LOW or HIGH is
displayed.
4. Press START/STOP/OK to enter the setting loop.
OWNZONE is displayed.
OFF or BASIC or LOW or HIGH is flashing.
5. Press SCROLL UP or SCROLL DOWN to select a
suitable OwnZone for your exercise or OwnZone OFF.
6. Press START/STOP/OK to lock your selection.

16
Choose from the following alternatives to continue:
1. If you selected OwnZone OFF continue directly from
Setting heart rate limits manually.
or
2. If you selected OwnZone ON continue from Turning the
OwnCal calorie counter ON/OFF by pressing
SCROLL UP once.
or
3. Return to the Time of day display by pressing and
holding START/STOP/OK.
SETTING HEART RATE LIMITS MANUALLY
If you choose not to use the OwnZone function, you may
manually enter a target zone. When you start the manual
target zone settings for the first time:
• Polar Heart Rate Monitor automatically calculates you
heart rate limits based on age, if you have set your user
information.
• If you haven’t done the user settings, default settings 80/
160 are shown on the display.
You can start exercising with these limits right away.
Begin with the display showing the time of day.
1. Press SCROLL UP or SCROLL DOWN until you enter
the Options mode.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed.
3. Press SCROLL UP once.
OWNZONE OFF is displayed.
4. Press START/STOP/OK to enter the setting loop.
OWNZONE is displayed.
OFF is flashing.
5. Press START/STOP/OK to lock OwnZone OFF.
LIMITS is displayed.
The upper limit is flashing.
6. Press SCROLL UP or SCROLL DOWN to adjust the
value.

17
The digits run faster if you press and hold the
SCROLL UP or SCROLL DOWN button. Release
the button at the desired value.
7. Press START/STOP/OK to lock your selection.
The lower limit reading starts to flash.
8. Press SCROLL UP or SCROLL DOWN to adjust the
correct value.
9. Press START/STOP/OK to lock your selection.
OWNZONE OFF is displayed.
The highest possible value for the upper limit is 240
and the lowest possible value for the lower limit is 30.
The lower limit cannot be set above the upper limit.
Choose from the following two alternatives to
continue:
1. To continue setting the OwnCal function ON or OFF,
press SCROLL UP.
2. To return to the Time of day display, press SCROLL UP
or SCROLL DOWN until you come to the Time of day
display or simply press and hold START/STOP/OK.
TURNING THE OWNCAL CALORIE COUNTER ON/OFF
Begin with the display showing the time of day.
1. Press SCROLL UP or SCROLL DOWN until OPTIONS is
displayed.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed
3. Press SCROLL UP or SCROLL DOWN until OWNCAL
is displayed.
OWNCAL ON or OFF is displayed.
4. Press START/STOP/OK to enter the setting loop.
OWNCAL is displayed.
ON or OFF is flashing.
5. Press SCROLL UP or SCROLL DOWN to select
whether you want the calorie expenditure count to be
ON or OFF.
6. Press START/STOP/OK to lock your selection.

18
Choose from the following two alternatives to
continue:
1. To continue settings, press SCROLL UP.
2. To return to the Time of day display, press SCROLL UP
or SCROLL DOWN until you come to the Time of day
display or simply press and hold START/STOP/OK.
The OwnCal calorie calculation starts when your heart rate
reaches 100 bpm. The higher the heart rate, the faster the
energy expenditure accumulation. Energy expenditure
depends on body weight; the heavier the weight the
higher the energy expenditure. Men’s calorie expenditure is
more intense than women’s at the same heart rate.
The energy expenditure measurement with Polar Heart
Rate Monitor is most accurate in continuous activities such
as walking, cycling and jogging. Polar Heart Rate Monitor
shows the energy expenditure in kilocalories (kcal).
1 kilocalorie (kcal or Calorie) = 1000 calories (cal).
When you expend calories, your body actually uses fat and
carbohydrates as energy resources. The amount of fat from
the total calorie expenditure varies between 10% - 60%.
The rest (40% - 90%) is mostly carbohydrates.
The lower the heart rate, the bigger the fat percentage is
of the total energy expenditure. If you want to control
weight by exercising, it is recommended to aim at as big a
fat percentage of total energy expenditure as possible.
Exercise at the lower limit of your OwnZone.
In models M51 and M52, exercise with OwnZone Low.

19
TURNING POLAR FITNESS TEST ON/OFF
In models M51 and M52 you have the Polar Fitness Test
function.
Begin with the display showing the time of day.
1. Press SCROLL UP or SCROLL DOWN until OPTIONS is
displayed.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed
3. Press SCROLL UP or SCROLL DOWN until FIT. TEST is
displayed.
Fit. TEST ON or OFF is displayed.
4. Press START/STOP/OK to enter the setting loop.
FIT. TEST is displayed.
ON or OFF is flashing.
5. Press SCROLL UP or SCROLL DOWN to select
whether you want the Polar Fitness Test to be ON or OFF.
6. Press START/STOP/OK to lock your selection.
If you select Polar Fitness Test ON, the Fitness test mode
appears in the main mode loop. The Polar Fitness Test is
carried out in the Fitness test mode.
Choose from the following two alternatives to
continue:
1. To continue settings, press SCROLL UP.
2. To return to the Time of day display, press SCROLL UP
or SCROLL DOWN until you come to the Time of day
display or simply press and hold START/STOP/OK.

20
SETTING THE WATCH
SETTING THE 12/24 H TIME MODE
1. In the Time of day display press SCROLL UP or
SCROLL DOWN until OPTIONS is displayed.
2. Press START/STOP/OK to enter the Options mode.
USER SET is displayed.
3. Press SCROLL UP or SCROLL DOWN until
WATCH SET is displayed.
4. Press START/STOP/OK to start the watch settings.
ALARM is displayed.
ON or OFF is flashing.
5. Press START/STOP/OK until TIME and the time of day is
displayed.
12h or 24h is flashing.
6. Press SCROLL UP or SCROLL DOWN to select 12h or
24h mode.
7. Press START/STOP/OK to lock your selection.
8. Press and hold START/STOP/OK to return to the Time of
day display.
Quick enter to the Watch setting loop: In the Time
of day display press and hold the button for a
couple of seconds.
If you want to skip some parts and go directly to set
a particular watch function, press START/STOP/OK
until the desired watch function is displayed.
To return to the Time of day display at any stage of
watch settings, press and hold START/STOP/OK.
The digits run faster if you press and hold the
SCROLL UP or SCROLL DOWN. Release the
button at the desired value.
SETTING THE ALARM
1. In the Time of day display press SCROLL UP or
SCROLL DOWN until OPTIONS is displayed.
2. Press START/STOP/OK to enter the Options mode.
USER SET is displayed.
3. Press SCROLL UP or SCROLL DOWN until
WATCH SET is displayed.