Training with the Polar Edge NV

Starting

When the electrodes have been moistened and you are wearing the transmitter, press the right button of the receiver for approx. 1 second. Your heart rate will be displayed approx. 5 seconds after the acoustic signal. Or hold the top of the receiver against the middle of the transmitter and keep it there until you hear the signal (so-called magic start).

Target zone alarm signal

When the alarm signal flashes on the display while the monitor is in heart rate measuring mode, you will hear an alarm signal for every heart beat when your heart rate is above the upper zone limit or below the lower zone limit. Press the right button for approx. 1 second to turn the signal on or off. This can be repeated as often as you want.

Visible target zone alarm

The heart rate display flashes when your heart rate is above the upper zone limit or below the lower zone limit.

Stopwatch

The total training time for the session can be seen in the bottom line of the display.

The stopwatch automatically starts when the system starts measuring your heart rate. To stop the stopwatch, briefly press the left button. Press the left button again to restart the stopwatch. This can be repeated as often as you want. For every ten minutes that you train in your target zone, a bar will be shown on the left of the display. A maximum of 3 bars can be displayed, i.e. 1 bar after 10 minutes, 2 bars after 20 minutes, 3 bars after 30 minutes and 1 bar after 40 minutes. You will hear the acoustic signal for every half hour spent in your training zone.

Display illumination

Briefly press the right button to activate the display illumination for 3 seconds. This function can also be used when the receiver is being used as a watch.

Finishing heart rate measurement, calling up the training unit and returning to time display mode

Press the left button for 1 second to quit heart rate measurement mode and to call up the training unit information. Heart rate measurement ends at this point. The time spent in the target zone is shown in the upper line of the display. The total training time is shown in the lower line of the display.
Briefly press the left button to show the time of the day. The time of the day is shown in the display.

Your last training time remains saved in the Polar Edge NV memory until you start to measure your heart rate again. When the time of the day is displayed, press the left button three times to call up the last training unit. To display the time of the day again, press the left button once more. Important: when you start measuring your heart rate again, your previous training unit will be replaced by the new one. The deleted information cannot be called up again.

Displaying the time of day while training

Hold the top of the receiver close to the centre of the transmitter and keep it there until you hear the acoustic signal (approx. 5 seconds).

The time of day is shown for approx. 5 seconds after you hear the signal, the display is also illuminated. The same function can be activated when the watch receiver is in tine of day display mode.

Using your Polar heart rate monitor

Regular training can improve your sense of well-being. Using your Polar heart rate monitor can help you to achieve your personal fitness goals in a short time and safely by specifically training in your heart rate target zones. Whether for weight monitoring (fat burning) or to improve your general health and fitness level (improving your cardiovascular system), Polar Edge NV will help you to train successfully.

Training intensity

Structured training: A basic requirement for effective training is to determine and constantly monitor your personal performance levels (target zones), as recommended by experts.

Please consult a doctor to determine your exact limit values. The best method is a test to determine your personal maximum heart rate and then to have your target zones specified.

If you are basically fit to do sport, you can also determine your "personal target zones" using the following rule of thumb.

This is based on average values recommended by the American Heart Association:

Pulse of 220 minus your age = your maximum pulse
50-60% of this = health zone
60-70% of this = fat burning zone
70-85% of this = aerobic zone
85-100% of this = anaerobic zone

IMPORTANT: If you are over 35 years old and, have not done any regular sport for a long time, smoke, have indications of high blood pressure or high cholesterol values or wear a pace maker, you must consult a doctor before starting your training program.

Target zone diagram (page 16)

Find your personal heart rate target zone for

Anaerobic zone
Aerobic zone (improved fitness)
Fat burning zone (optimum fat burning)
Health zone (stable health)

Lower scale = age

How to find your personal zone:

Find your age in the diagram.
Select your training target; each zone has a different colour code.
Starting from your age, draw a vertical line up to your desired training target.
At the top edge of the zone, draw a horizontal line to the left to find your upper limit.
The draw a horizontal line left from the bottom edge of the zone to find your lower limit.
You have now found your personal heart rate zone. While training, make sure you remain within this zone in order to obtain the maximum benefit from your training program.

When you start your training program, try to keep to the lower limit for your zone. As your fitness improves, you can vary your training within your target zone.

Select the right target zone depending on your personal training goals. Very intensive and hard training is not necessary to reduce fat reserves if your training goal is to lose weight (see fat burning zone). Training at more than 85% of your maximum heart rate is only suitable for competitive athletes.

Important: Aerobic training. Aerobic means that the amount of inhaled oxygen is enough to meet your body's demand for the selected speed and heart rate while training; no additional energy needs to be mobilised. This explains the health-promoting aspect of aerobic training as well as the fact that training at more than 85% of your maximum heart rate is only suitable for competitive athletes.

Training duration and frequency

Fitness experts recommend that you train at least three times per week for approx. 30 to 40 minutes. The training times should be spread over the week and your body should have the opportunity to recover properly between training units.

Your Polar Edge NV heart rate monitor will guide you through your training and continuously tell you your heart rate with the precision of an ECG.

Begin each training unit slowly and warm up for at least 5 minutes below your target zone. Gradually increase your training intensity until you reach your target zone.

Remain in your target zone for 20 to 30 minutes. Gradually reduce your training intensity and let your heart rate drop below your target zone for a cooling-down period of 5 minutes.

Selected activities

Select stamina-promoting aerobic activities that you enjoy and vary your training program to avoid boredom. Particularly suitable activities include hiking, walking, running, cycling, swimming, aerobics and training with fitness equipment. Your heart will not beware of which sport you are doing, of course. It simply supplies more blood to your muscles as required. Your heart rate monitor will motivate you and help you to achieve your personal fitness goals.

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