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• A heart rate monitor helps you to train at your ideal pace. • It shows you the date, exercise duration, time spent in • A heart rate monitor maximizes the benefits of target heart rate zone, your average and maximum exercise in a limited amount of time. heart rates and your calorie expenditure after each • A heart rate monitor provides you with objective exercise session. information. Are you on the right track with your • It reminds you to exercise at least every three days. training? Are you improving? • It has an easy to use, two-button functionality. • A heart rate monitor provides you with immediate feedback; • It has a large easy to read display. this is why it is an ideal training partner for you! The Polar F4 heart rate monitor provides you a reliable and convenient way to measure your heart rate wirelessly. It measures the electrocardiogram (ECG). You can use the wrist unit to conveniently view your heart rate and other information while walking, cycling, cross-country skiing, or performing any other exercise without disturbing your exercise rhythm. Professional athletes and amateurs alike have relied on the information provided by their Polar heart rate monitor for decades, so why shouldn’t you? Read on to find out how to get the most out of your new training buddy! ENGLISH POLAR F4 QUICK GUIDE SET OK Switch the unit on by pressing any of the buttons. Press OK to start the Basic Settings (SETTINGS is displayed). Enter the Basic Settings information (time mode, time of day, date, units for weight and height, your weight, height, age, and gender). Adjust the values with the SET button and accept your selection with the OK button. For further information, see chapter 2. Basic Settings, page 37. 1. SETTINGS Press OK 2. TIME MODE? Select 12h or 24h time mode with SET Press OK If you chose 12h time mode select AM or PM with SET Press OK 3. TIME OF DAY Select the hours with SET Press OK Select the minutes with SET Press OK 4. SET DATE Select MONTH/DATE with SET Press OK Select DATE/MONTH with SET Press OK Select YEAR with SET Press OK 5. UNIT Select POUNDS (lb/ft)/ KILOGRAMS (kg/cm) with SET Press OK 6. USER SETTINGS Select your WEIGHT with SET Press OK Select your HEIGHT with SET Press OK Select your AGE with SET Press OK Select FEMALE/MALE with SET Press OK 7. SETTINGS OK You have now completed the Basic Settings and the unit is ready to be taken into use. CONTENTS 1. INTRODUCTION TO THE F4 HEART RATE MONITOR ... 33 1.1 F4 PRODUCT SET ............................................ 33 1.2 WRIST UNIT BUTTONS AND SYMBOLS ............. 34 1.3 FUNCTIONS ..................................................... 36 2. BASIC SETTINGS ...................................................... 37 3. EXERCISING ............................................................ 38 3.1 HOW TO PUT YOUR TRANSMITTER ON AND START RECORDING YOUR EXERCISE DATA ...... 38 3.2 FUNCTIONS DURING EXERCISE ....................... 39 3.3 HOW TO STOP AND REVIEW THE EXERCISE SUMMARY ...................................................... 40 4. CHECKING SAVED EXERCISE INFORMATION ............ 41 4.1 SUMMARY FILE ............................................... 41 4.2 TOTALS FILE .................................................... 41 5. HOW TO CHANGE SETTINGS ..................................... 43 5.1 HEART RATE LIMITS SETTINGS ........................ 43 5.2 SOUND SETTING ............................................. 44 5.3 WATCH SETTINGS ............................................ 44 5.4 USER INFORMATION SETTINGS ........................ 45 5.5 UNITS SETTING ............................................... 45 5.6 TRANSFERRING SETTINGS FROM YOUR COMPUTER ..................................................... 45 6. TARGET HEART RATE ZONE ...................................... 46 7. CARE AND MAINTENANCE ........................................ 48 8. PRECAUTIONS ......................................................... 49 8.1 INTERFERENCE DURING EXERCISE ................. 49 8.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING ................................................... 50 9. FREQUENTLY ASKED QUESTIONS ............................. 51 10. TECHNICAL SPECIFICATIONS ................................... 52 11. LIMITED POLAR INTERNATIONAL GUARANTEE .......... 53 12. DISCLAIMER ............................................................ 54 ENGLISH 1. INTRODUCTION TO THE F4 HEART RATE MONITOR 1.1 F4 PRODUCT SET The Polar F4 heart rate monitor set consists of the following items: The wrist unit displays your heart rate, calories expended, and exercise time. You can also wear it as a watch. Wear the transmitter while exercising. The electrode areas are on the back of the transmitter. The electrodes detect your heart rate continuously and transmit it to the wrist unit. The elastic strap holds the transmitter around your chest. This user manual contains necessary information on using your Polar F4 heart rate monitor. Polar Web Services Polar Fitness Trainer ...