How to Work on a Polar Heart Rate Monitor

For an effective cardio workout, it is important to monitor your heart rate. A polar heart rate monitor includes a watch and chest strap that give you consistent feedback on your heart rate. Use a polar heart rate monitor to stay within a safe heart rate zone, and monitor your intensity.

Instructions

1. Position the elastic strap, also called the transmitter, around your chest. Wet the electrodes with water or saliva. The logo should be centered and facing up.

2. Push the button on the left side of the watch to register your heart rate.

3. Set your target heart rate zone by pushing the left button as many times as necessary. An arrow should appear on the top left corner of the watch.

4. Release the button when you reach your maximum heart beats per minute.

5. To set the lower range of your target heart rate, repeat Steps 3 and 4. This time, a down arrow should appear.

Tips & Warnings

• Discover your ideal target heart rate zone using the Karvonen formula. Start by determining your resting heart rate by lying down for ten minutes wearing your watch. The lowest number your heart rate reaches is a close approximation of your resting heart rate.

• The chest strap may be uncomfortable, and can easily move during exercise.

Resources

• Polar Watches
• Instructions for Various Models