It also improves basic endurance and helps you to recover from heavier exercise. All programs include exercise in this intensity zone. Exercising in this zone causes heavy breathing, muscle tiredness, and fatigue. It increases maximum performance capacity. Only Improve and Maximize Programs include exercise in this intensity zone. Your Exercise Session Targets If you start from the Time of Day display, repeat steps on page 24, and press the displayed.
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It also improves basic endurance and helps you to recover from heavier exercise. All programs include exercise in this intensity zone. Exercising in this zone causes heavy breathing, muscle tiredness, and fatigue. It increases maximum performance capacity. Only Improve and Maximize Programs include exercise in this intensity zone.
Your Exercise Session Targets If you start from the Time of Day display, repeat steps on page 24, and press the displayed. The Weekly Exercises view shows you a summary of your weekly exercise sessions, with the number of exercise sessions displayed by duration. To view your targets per exercise session, press OK. The Exercises view shows you the recommended performance order for your exercise sessions.
Alternatively, select ADD to include an extra exercise session in your Program. Press OK. Your target exercise calories are automatically calculated and the wrist unit displays targets of the added exercise session. Note: The added exercise session is automatically appended to your weekly exercise targets and the HR zone targets of the added exercise session are calculated according to your weekly HR zone targets.
Press OK to view the target exercise durations in different intensity zones. Intensity zone name Graphical bar of the intensity zone is highlighted Target exercise duration in the selected intensity zone To view the information for the other intensity zones, press the Press the Back button to return to the Weekly HR zones view.
Press the button to proceed. Alternatively, press OK to edit the exercise session targets and continue from Editing Exercise Targets. Alternatively, press and hold the Light button to delete the exercise session and continue from Deleting Exercise Session. HR Zones Targets: Each of your individual exercise sessions is divided into three different intensity zones: Light, Moderate, and Hard.
Press OK to view the exercise session targets by intensity zones. Intensity zone name Target exercise duration in the selected intensity zone. The target exercise duration in different intensity zones depends on the type of the selected exercise. Press Back to return to the HR zones view. Alternatively, edit the target duration of the intensity zone by pressing the OK button and continue from Editing Exercise Targets. If you select No, the wrist unit returns to the Targets view.
Your target exercise calories are automatically updated and the wrist unit returns to the Targets view. At the same time your weekly exercise targets are automatically updated.
Deleting Exercise Session You can delete a selected exercise session by pressing and holding the Light button in the Exercise Session Targets view. If you do not want to delete the exercise session, select NO. After you delete an exercise session, you cannot restore it. If you select Yes, the wrist unit returns to the Exercises view. Press the Back button to return to the Weekly Exercises view.
If you have changed your exercise targets or deleted exercise sessions, your weekly targets are automatically updated. Start from the Time of Day display. Exercise is displayed. Renaming Exercise Sessions You can rename each exercise session with eight letters. Note: If you select Settings and you have not created a Program, Empty is displayed. Note: If you switch the Program off, the exercise targets are not shown in the Diary view and you cannot select Program exercise sessions in the Exercise menu.
Even if you switch the Program off, it remains in the wrist unit memory. Switch the Program on to use it again. For further information, see the section OwnZone. Press and hold the Back button to return to the Time of Day display. If you feel from the beginning that some of the exercise sessions are too hard or too easy for you, you can change the exercise session targets. For further information, see the section View and Edit Your Program. You can create and edit a body workout with the wrist unit and follow your progress while exercising.
Based on your user settings, the wrist unit provides you a default body workout with movements, count of sets, repetitions, and weights recommendations. The default body workout includes ten different movements. The wrist unit default body workout is an excellent starting point if you do not have earlier experience in strength training.
In that case, start by performing the default workout approximately twice a week for three months. Start with lighter weights and move to heavier ones after you feel you can push a little bit more and still keep the correct technique.
You can modify the default workout by deleting and adding movements from a total of 17 different movements. The maximum number of movements in one workout is After performing the default body workout for about three months, change the workout by adding and deleting movements. For further information on how to perform the movements, see the Polar Body Card. After modifying your body workout you can print a personalized Body Card from www. Note: Repetitions and weights are shown only in Exercise recording mode.
Default movements and repetitions are the same for everyone; the weights are calculated according to your body weight and gender. If you want to view your body workout targets, continue from the section Your Body Workout Targets, on next page. Alternatively, return to the Time of Day display by pressing and holding the Back button.
Press OK to complete all your settings. For further information, see the section Basic Settings. You can view your weekly targets in the Diary. If you start from the Time of Day display, press OK. Note: If you have not created the body workout, Empty is displayed. For further information, see the section Creating Your Body Workout. Your Body Workout Targets Body workout movements in the recommended performance order alternate with the movement information view.
Body workout movements Cursor shows you the selected movement Count of sets Muscle group Information on the selected movement Count of sets Movement name In the body workout the body is divided into six muscle groups: legs, chest, deltoids delts , back, arms, and abdomen abs.
Press OK and continue from section Adding Movement. Selected movement name 6. Muscle group Cursor shows you the selected movement Name of the selected movement 7. Note: One movement can exist only once in the body workout. To be able to add a movement to your body workout, delete some of the existing movements.
Deleting Movement If you start from the Time of Day display, repeat steps Adding Movement If you start from the Time of Day display, repeat steps The list of the available movements alternate with the selected movement name.
Note: If you select Settings and you have not created a body workout, Empty is displayed. Note: If you switch the body workout off you cannot select the body workout in the Exercise menu. Even if you switch the body workout off, it remains in the wrist unit memory.
Switch the body workout on to use it again. Wear the transmitter as described in the section Measuring Your Heart Rate. When you wear your transmitter during an exercise session the wrist unit automatically calculates the number of calories you have burned, as well as the other exercise information based on your heart rate. The wrist unit automatically starts to search for your heart rate. Exercise and the name of the next exercise session alternate in the top row. Press OK to start recording your exercise session.
Exercise time starts running. Renaming Body Workout You can rename your body workout with eight letters. In this case, if you have not determined your OwnZone before, your age-based heart rate limits are used. Polar calorie calculation shows your energy expenditure while exercising. Monitor your energy expenditure by following the calories of one exercise session, accumulated weekly calories, or your total calories for as many exercise sessions as you choose.
HR zones displayed if Program exercise is selected The time spent in your present intensity zone. The intensity zone symbol shows you the zone you are at the moment. The target intensity zone bar is highlighted, if you are within your target heart rate zone. The time of day and your current heart rate are displayed. The arrow symbols beside the symbol indicate that you are below above your target heart rate zone. If the symbol is not visible, it means your heart rate is either below or above your target heart rate limits.
The alarm sounds, provided the zone alarm is switched on. The following information is displayed: When you have completed all the sets of the movement, press OK. After completing the set, the movement is removed from the movement list. Alternatively, if you do not want to perform all the sets at once, press the Back button and select the next movement.
Polar Electro Polar F55 User Manual
Press and hold the Back button to return to the T ime of Day display. Y ou can create, update, and monitor your Program with the wrist unit. By pressi ng an d hol ding the L ight b utton , you can: Lock and unlock all the buttons, except t For further information, see the section Weekly and Monthly Follow-Up. The battery symbol indicates that the wrist unit battery is low. For further information, see the chapter Care and Maintenance. The alarm symbol indicates that the a
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Count exercise count : Based on your OwnIndex and target selection, the wrist unit recommends how many times a week you should exercise. The cursor shows you the Weekly Targets recommended value. Target exercise count per week If you wish, you can change the value with the buttons. Press OK. If you select No, the wrist unit returns to the Targets view.
To activate it, press any of the buttons twice. After you have illuminated the display once while exercising night mode symbol appears in the display. I would recommend this device. If not buy something polar f55 manual to use. Page 31 Total Duration Total Calories 5. Page of 50 Go.