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POLAR a5 User Manual

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179335 USA_GBR D 1.9.2003 08:24 Page 2

Carrying out the Test

References:

• Shvartz E, Reibold RC: Aerobic fitness

norms for males and females aged 6

to 75 years: Aviat. Space Environ. Med.

61:3-11, 1990.

• Guide for The UKK Institute 2-km

Walking Test. UKK Institute 1993.

• Laukkanen R. Development and

evaluation of a 2-km walking test for

assessing maximal aerobic power of

adults in field conditions. Doctoral

thesis. Kuopio University Publications

D. Medical Sciences 23. Kuopio 1993.

Very poor - fair:

Increase exercise for health

and fitness benefits.

Average:

Maintain current exercise

habits to ensure good

health. Exercise increase is

recommended for fitness

improvement.

Good - exellent:

Maintain current exercise

habits for good health and

fitness.

WalkIndex and Fitness Categories (VO

2max

, ml/kg/min)

MEN

WOMEN

1. On the Time of day display, scroll up or down

until WALKTEST is displayed. Press OK.

The receiver guides you through the necessary

settings unless you have done them earlier.

2. Press OK to start the 5 minute warm up. At the

end of the warm up you will hear an alarm

sound. In case you already warmed up, you can

skip the warm up by pressing OK.

3. When START is displayed after the warm up,

start the test by pressing OK. The heart rate appears

on the display in few seconds.

4. Walk exactly 1.24 miles/2 km on a hard, even

surface (road or track) as fast as you can and

at an even pace. If your heart rate decreases under

the lower limit, WALK FASTER appears and the

receiver begins beeping. Increase the walking speed.

5. Press OK at the end of the test.
6. Your WalkIndex, its interpretation and the date

are displayed. Fitness category compares your

WalkIndex with respect to others in the same age

group (20 – 65 years). The latest WalkIndex is

automatically updated to the file after the test.

7. Press OK to return to the Time of day display.
8. Stretch out after the test.

If you do not want to have the sound signal on

during the test, press and hold Signal/Light button.

disappears from the display.

You can interrupt the test anytime during the test

by pressing OK.

20-24

25-29

30-34

35-39

40-44

45-49

50-54

55-59

60-65

Age
(years)

< 27

< 26

< 25

< 24

< 22

< 21

< 19

< 18

< 16

Very poor

27-31

26-30

25-29

24-27

22-25

21-23

19-22

18-20

16-18

Poor

32-36

31-35

30-33

28-31

26-29

24-27

23-25

21-23

19-21

Fair

37-41

36-40

34-37

32-35

30-33

28-31

26-29

24-27

22-24

Average

42-46

41-44

38-42

36-40

34-37

32-35

30-32

28-30

25-27

Good

47-51

45-49

43-46

41-44

38-41

36-38

33-36

31-33

28-30

Very good

>51

>49

>46

>44

>41

>38

>36

>33

>30

Excellent

< 32

< 31

< 29

< 28

< 26

< 25

< 24

< 22

< 21

Very poor

32-37

31-35

29-34

28-32

26-31

25-29

24-27

22-26

21-24

Poor

38-43

36-42

35-40

33-38

32-35

30-34

28-32

27-30

25-28

Fair

44-50

43-48

41-45

39-43

36-41

35-39

33-36

31-34

29-32

Average

51-56

49-53

46-51

44-48

42-46

40-43

37-41

35-39

33-36

Good

57-62

54-59

52-56

49-54

47-51

44-48

42-46

40-43

37-40

Very good

>62

>59

>56

>54

>51

>48

>46

>43

>40

Excellent

Age
(years)

20-24

25-29

30-34

35-39

40-44

45-49

50-54

55-59

60-65

Settings

7.

Self Walk Test by Polar and UKK Institute

TM

9.

If you answered ‘no’ to all of the above questions,

you can perform the Self Walk Test safely.
If you answered one or more questions with ‘yes’,

consult your doctor before carrying out the test.

Self Walk Test by Polar and UKK Institute is based on

1.24 miles/2 km brisk walk on a hard, even surface.

The test especially measures cardiorespiratory fitness.
The result of the test WalkIndex

is based on age,

body mass index, walking time and your heart rate at

the end of the walk. It tells how fit you are compared

to others your age and gender. WalkIndex corresponds

to VO

2max

(ml/kg/min).

The test has been designed for healthy persons between

the ages of 20 and 65. It does not give dependable

results for people outside this age range or for those

who are highly fit.
The Self Walk Test has been designed to be performed

after a supervised test in order to get the most reliable

result. Anyone who participates in this test does so at

his or her own risk.
Check your suitability to be tested by

answering the following questions:

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 (HR

max

).

When your heart beats at 50-60% of your

HR

max

, you are in the light intensity zone.

This includes easy exercises like daily activities

and light chores. The light intensity zone

delivers some health benefits.
Push on to 60-70% of your HR

max

and you

are in the light to moderate intensity zone.

This is good for improving health, fitness and

for weight loss. It also improves endurance.
At 70-85% of your HR

max

, you have moved

into the moderate to heavy intensity zone.

This is harder work, but effective for

strengthening aerobic fitness and endurance

especially for people exercising more

regularly.

You can set your target limits in beats per minute

or as percentages of your maximum heart rate. The

percentage limits can not be set if you have not set

your birthday.
When you set your birthday, the receiver

automatically calculates the limits, which are 65-

85% of your estimated maximum heart rate (220 –

age). For an accurate measure of your maximum and

exercise heart rates, visit your doctor for an exercise

stress test.

8.

Resetting

10.

Resetting clears the settings which return

to the default values.
If there are no reactions to any buttons,

reset the receiver.

1. Press Reset button with a pen tip.

Display becomes full of digits.

2. Press any of the four buttons once.

If you don’t press any button after resetting,

within one minute the wrist receiver goes to

the battery saving mode.

Wake up by pressing any of the buttons twice.

All Polar heart rate monitors are designed to indicate the level of

physiological strain and intensity in sports and exercise. No other

use is intended or implied. Heart rate is displayed as number of

heartbeats per minute (bpm).
Polar Transmitter

Battery type: Built-in Lithium Cell

Battery life: Average 2500 hours of use

Operating temperature: 14

°

F to 122

°

F / -10

°

C to +50

°

C

Material: Polyurethane

Waterproof
Elastic Strap

Buckle material: Polyurethane

Fabric material: Nylon, polyester and natural rubber including

a small amount of latex
Wrist Receiver

Battery type: CR 2032

Battery life: Average 1 year (2h/day, 7 days/week)

Operating temperature: 14

°

F to 122

°

F / -10

°

C to +50

°

C

Water resistance: to 100 feet/30 meters, OK button can be pressed

in water

Wrist strap: Polyurethane

Wrist strap buckle: Polyoxymethylene

Back cover: Stainless steel complying with the EU Directive 94/27/EU

and its amendment 1999/C 205/05 on the release of nickel from

products intended to come into direct and prolonged contact

with the skin.

Accuracy of heart rate measurement:

±

1% or

±

1 bpm,

whichever larger, definition applies to steady state conditions
Default settings

Time of day ......................................12h

Alarm clock ......................................OFF

Zone alarm .......................................On

Age ...................................................0

Upper Limit ......................................160

Lower Limit ......................................80
Limit values

Chronometer....................................23 h 59 min 59 s

Heart rate limits...............................30 – 199 bpm

Total time .........................................99 h 59 min 59 s

Age range for Self Walk Test ..........20 – 65

Time range for Self Walk Test.........7 – 25 min

Birthday year range.........................1900 – 1999

Technical Specifications

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. This limited Polar international guarantee is issued by Polar

Electro Oy for the consumers who have purchased this product in

other countries.

• Polar Electro Inc. / Polar Electro Oy guarantees to the original consumer/

purchaser of this product that the product will be free from defects

in material or workmanship for two years from the date of purchase.

Please keep the receipt or International Guarantee Card, which is your

proof of purchase!

• The guarantee does not cover the battery, damage due to misuse,

abuse, accidents or non-compliance with the precautions; improper

maintenance, commercial use, cracked or broken cases.

• Guarantee does not cover any damage/s, losses, costs or expenses,

direct, indirect or incidential, consequential or special, arising out of,

or related to the product. During the guarantee period the product

will be either repaired or replaced at an authorized service center free

of charge.

• This guarantee does not affect the consumer’s statutory rights under

applicable national or state laws in force, or the consumer’s rights

against the dealer arising from their sales/ purchase contract.

This CE marking shows compliance of this product with

Directive 93/42/EEC.

Copyright © 2001, 2002, 2003 Polar Electro Oy, 90440 KEMPELE, Finland

All rights reserved. No part of this manual may be used or reproduced

in any form or by any means without prior written permission of Polar

Electro Oy.
The names and logos marked with a ™ symbol in this user's manual or

in the package of this product are trademarks of Polar Electro Oy. The

names and logos marked with a ® symbol in this user's manual or in the

package of this product are registered trademarks of Polar Electro Oy.
This product is protected by one or several of the following patents:

FI 88223, DE 4215549, FR 92.06120, GB 2257523, HK 113/1996,

SG 9591671-4, US 5491474, FI 88972, DE 9219139.8, FR 92.09150,

GB 2258587, HK 306/1996, SG 9592117-7, US 5486818, FI 96380,

US 5611346, EP 665947, DE 69414362, FI 68734, DE 3439238,

GB 2149514, HK 812/1989, US 4625733, FI 100924, FI 100452,

US 5840039, FI 4150, DE 20008882.3, FR 0006504, FI 4069, US 6272365,

FR 9907823, GB 2339833, DE 29910633, FI 104463, US 6183422,

FI 4157, DE 20008883.1, FR 0006778, WO 97/33512, GB 2326240.

Other patents pending.

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.

• Polar Electro Inc. / Polar Electro Oy makes no representations

or warranties with respect to this manual or with respect to the

products described herein. Polar Electro Inc. / Polar Electro Oy

shall not be liable for any damages, losses, costs or expenses,

direct, indirect or incidental, consequential or special, arising

out of, or related to the use of this material or the products

described herein.

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.

If the answer is yes to any of the questions, we recommend to

consult a doctor before starting an exercise program.

• Have you not exercised for the past 5 years?

• Do you have high blood pressure?

• Do you have 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 another implanted electronic device?

• Do you smoke?

• Are you pregnant?

Note that in addition to exercise intensity, medications for heart,

blood pressure, psyche, asthma, breathing etc. as well as some

energy drinks, alcohol and nicotine, can affect heart rate.

It is important to be sensitive to your body’s reactions during

exercise. If you feel unexpected pain or excessive fatigue when

exercising, it is recommended to stop the exercise or continue at

a lighter intensity.

Notice to persons with pacemakers, defibrillator or other implanted
electronic device.
Persons who have a pacemaker use the Polar

heart rate monitor at their own risk. Before starting use, we always

recommend an exercise test under doctor’s supervision. The test

is to ensure the safety and reliability of the simultaneous use of

the pacemaker and the heart rate monitor.

If you are allergic to any substance that comes into contact with
the skin or if you suspect an allergic reaction due to using the
product,
check the listed materials in the "Technical Specifications"

chapter. To avoid any skin reaction risk with the transmitter, wear

it over a shirt. However, moisten the shirt well under the electrodes

to ensure flawless operation.

Minimizing Possible Risks in Exercising

with Heart Rate Monitor

11.

12.

13.

14.

Manufactured by:

Polar Electro Oy

Professorintie 5

FIN-90440 KEMPELE

Tel. +358-8-520 2100

Fax +358-8-520 2300

www.polar.fi

Distributed in the USA by

Polar Electro Inc.

370 Crossways Park Drive

Woodbury NY 11797-2050

U.S.A.

1-800-227-1314

www.polarusa.com

Distributed in Canada by

Polar Electro Canada

c/o Lanco Logistics Inc.

4330 Joseph Dubreuil

Lachine, Quebec

CANADA, H8T 3C4

1-888-918-5043

USA and Canada: www.polarusa.com

Other countries: www.polar.fi

Settings step by step

Time of
day display

Press and
release Up
until

Press OK

SETTING

Alarm time

LBS/INCH

KG/CM

or

HR or HR%

HI LIMIT

LOW LIMIT

ALARM

OFF/ON

TIME

DATE

UNITS SET

WATCH SET

LIMITS SET

Press Up

USER SET

Press Up

Press Up

WEIGHT

HEIGHT

SEX

BIRTHDAY

24h time display
sequence:
DAY –>MONTH –>YEAR

2.3. SEX – setting gender

Following height acceptance, display changes

to SEX; MALE or FEMALE blinks

Use Up or Down button to make your selection

and press OK

BIRTHDAY/MONTH is displayed

2.4. BIRTHDAY – setting your date of birth

Use Up or Down button to

select the correct month

Press OK

Use Up or Down button

to select the correct day

Press OK

Use Up or Down button to

select the correct year

Press OK, USER SET is displayed

3.

LIMITS – setting target heart rate zone limits

USER SET is displayed

Press Up to advance, LIMITS SET is displayed

Press OK

With HR or HR% blinking use Up or Down

to select whether you want to set the limits

in beats per minute or as a percentage of

a maximum heart rate

Press OK to accept, HI LIMIT is displayed

Use Up or Down button to determine

the upper limit

Press OK, LO LIMIT is displayed

• Use Up or Down button to determine

the lower limit (the lower limit cannot be set

above the upper limit)

• Press OK, LIMITS SET is displayed

4. WATCH – time and day determination
Alarm

• Use Up button to advance from LIMITS display

to WATCH SET, press OK (or in the Time of day

display press and hold Signal/Light button ->

WATCH SET)

• ALARM ON or OFF blinks

• Select alarm on or off

• Press OK

• If you set the alarm on: set the alarm time

• In 12h time mode, select AM/PM, press OK

• Hours blink on the display, use Up or Down

button to select the correct hour, press OK

• Minutes blink on the display, use Up or Down

button to select the correct minutes

• Press OK

Time

• TIME is displayed

• Press Up or Down button to select 12 h or

24 h time display

• Press OK

• In 12 h time mode, select AM/PM with Up or

Down button, press OK

• TIME and blinking hours are displayed

• Use Up or Down button to select correct time,

press OK

• TIME and blinking minutes are displayed

• Use Up or Down button to select correct time,

press OK

Date

• MONTH and blinking month

are displayed

• Use Up or Down button

to select the correct month

• Press OK

• DAY and the blinking day

of the month are displayed

• Use Up or Down button

to select the correct day

• Press OK

• YEAR and the blinking number

are displayed

• Use Up or Down button

to select the correct year

• Press OK, press and hold OK

to return to the

Time of day display

24h time display
sequence:
DAY –>MONTH –>YEAR

1. To set the units
• Start from the Time of day display

• Press Up or Down until display changes

to SETTING

• Press OK, UNITS SET is displayed

• Press OK again

• Use Up or Down button to select lbs/inch

or kg/cm

• Press OK to accept

2. To set your personal data
• Press Up to advance, USER SET is displayed

• Press OK, WEIGHT is displayed

2.1. WEIGHT – setting weight

With the number blinking, use Up or Down

button to set your weight

Press OK to accept

HEIGHT is displayed

2.2 HEIGHT – setting height

Following weight acceptance, display

changes to HEIGHT

With number blinking, use Up or Down button

to select feet

Press OK to accept

With number blinking, use Up or Down button

to select inches

Press OK to accept

SEX is displayed

Press Up

1. Do you have a heart defect or suffer

from heart disease?

2. Are your joints sore, inflamed or swollen?

3. Do you experience tightness, burning

sensations or pressure in your chest

when you walk?

4. Do you feel faint or dizzy when you walk?

5. Do you feel excessively tired?

6. Are you on medication?

yes no