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WHY USE A HEART RATE MONITOR?
By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use. Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for the following reasons:
A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity.
Training at your own ideal pace is made possible with a heart rate monitor.
Direct measurement of heart rate during exercise is the most accurate way to gauge performance.
Progress can be monitored and measured, increasing motivation.
It maximizes the benefits of exercise in a limited amount of time.
It introduces objective observation. Are you on the right track? Are you improving?
It is a tool for regulating frequency and intensity of workouts.
Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner.
How does it work?
When you start training, your heart rate increases rapidly in proportion to the intensity of the training. In Polar Heart Rate Monitors, the transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the Polar wrist receiver where heart rate information appears.
The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles.
As you get fitter, your heart is able to pump more blood with every beat. As a result, your heart doesn’t have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels.
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WHY ARE THESE POLAR MODELS SUITABLE FOR CYCLING?
If you follow professional cycling, you have been exposed to the advanced training of these incredible athletes. Winners of the Tour are using tools like heart rate monitors and power meters to prepare them for the rigors of competitive racing.
To understand how an HRM can help you, we established the Polar 3 Point Message:
In order to reach your competitive goals, you need to train at the right intensity.
Heart rate is the only accurate measurement of your intensity or your exertion level.
A Polar HRM is the easiest and most accurate way to continuously measure your heart rate.
The cycling community was the first to integrate heart rate monitors into their training in the United States. Olympic cyclists and tour riders have led the way through the eighties and nineties and into the 21st century.
If you're not using one, you probably train with someone who does. You may have resisted until now, and hopefully that will end here. There are many different thoughts on how to prepare yourself for competition. But the fact remains, to be prepared, you need to do different workouts. Endurance workouts, tempo rides and AT intervals are at the heart of an effective training plan. A heart rate monitor is the one thing that can lead you through each one of those workouts, and give you the valuable feedback that can help you turn your weaknesses into strengths.
For endurance workouts, it paces you so you don't overdo it. For tempo rides, it keeps you on track. And for interval workouts, it makes sure you go hard enough and you recover when it's time. Nothing else can guide you that way. It can show you when you're dehydrating, or running out of nutrition, or not recovered from a previous day's workout. It allows you to analyze workouts and races. Your titanium frame is great, but if you're not training the right way, it may as well be made out of lead.
With the advent of the Power meter, the trend is to integrate wattage and heart rate into training. These two critical factors together give the competitive cyclist an absolute way to gauge performance and track progress on a ride by ride basis. (See related articles under S-Series for Cyclists/Power Kit section).
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SUGGESTED MODELS FOR CYCLING:
These models are custom selected for the person who takes cycling seriously. Here is a brief description of each model. Just click on the image for more information, or to order. |
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CS100 -
It combines all the features of a high end cycle computer with a fully functional heart rate monitor. With key features like AutoStart, Autostop and Autolap you’ll have everything you need for sport or fitness riding. |
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CS100b -
For the cyclist looking for traditional cycle computer features. All the speed and distance functions, with the option to add on heart rate at a later date. Loaded with features in a great looking case, mounts on the stem or bars. |
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CS200 -
This wireless model is a true cycling computer that gives you all your cycling speed and distance information, along with your heart rate data. With the ability to link to your PC, the CS200 is more than just a cycle computer. Easy to reach button design that mounts on your stem or bars. Option to add on cadence. |
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CS200cad -
This triple wireless model is the complete packgage, and the most loaded cycle computer for the money. Speed, cadence and heart rate, all wireless. Four lines of data on the display that scrolls automatically. Exclusive Polar features that links to your PC, the CS200cad is more than just a cycle computer. |
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CS300 -
This cycling computer and fitness monitor is all in one and provides valuable feedback on or off the bike. Wireless speed, distance and heart rate provides for proper pacing during training, or cardio-focused workouts. Calorie expenditure, fitness test, and automatic target zones based on how the body feels each day makes the CS300 the perfect solution for cross-trainers, beginner tri-athletes, and fitness cyclists looking to stay in shape. |
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CS400 -
The choice for the cyclist with the competitive attitude. Track your ride with wireless sensors, prepare your detailed training program with the Polar ProTrainer 5™ software and use the Incline measurement to adjust your cycling effort accordingly. |
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CS600 -
For both the professional cyclist and for the cyclist who wants to ride with the best. The CS600 with the updated Power Output Sensor™ W.I.N.D is the market’s most complete cycling system to plan, monitor and analyze your training. |
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S725X -
It is the only complete cycling system that combines heart rate with speed, distance, altitude, ascent, cadence and optional power output. It also features mobile connectivity and Polar OwnOptimizer™ recovery test. Cross-training athletes you can measure running speed and distance with the optional Polar S1™ Foot Pod. The S725X™ also lets you record personal performance, optional running and cycling data plus training conditions like altitude or temperature, then analyze your performance when you download via Infrared technology directly to your PC. The most complete cycling computer just got better. |
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WHAT COULD CAUSE AN ABNORMAL HEART RATE READING DURING EXERCISE?
There can be several reasons for abnormal or irregular readings during exercise. Due to the same reasons, heart rate may stay at the same value for a long time or the heart rate stays at zero (0).
1. Poor contact between the skin and the electrodes of the transmitter
For accurate heart rate measurement, the contact between skin and the electrodes should be as good as possible. Polar transmitters measure the ECG signal from the chest, where it is the strongest. The weak heart-generated signals need to be accurately measured before the calculation of the heart rate. It is therefore important to ensure that the contact between the skin and the electrodes is as good as possible. Here are some tips how to ensure good contact:
1.1. Moisten the grooved electrode areas on the back of the transmitter. At the beginning of the exercise session your skin may be dry and the moisture will help ensure better contact. When you start to sweat the contact will improve because the salt in the sweat conducts the electrical signals very well. Saliva is a good conductor as well.
1.2. Tighten the elastic strap of the transmitter. If the transmitter is loose, the movement of the electrodes disturbs the detection of the ECG signal. If the standard strap does not fit satisfactorily, larger and smaller elastic straps are available as accessories.
1.3. The type of the ECG signal slightly varies from person to person. The form of the ECG signal can depend on form of the chest, the anatomical location and position of the heart, position of the electrodes and the amount of body fat. If the ECG signal is weak, disturbances can more easily spoil the signal. Find the best contact by turning the transmitter left or right, or place it lower or higher. There have been cases where the transmitter detects the heart rate better when it is turned upside down so that the Polar logo is upside down and facing out, or even when attached on the persons back with the Polar logo upside down and facing out.
1.4. For active sports like aerobics or marathons, women can use the accessory Heart Bra which makes the transmitter stay in place better. Ask your local Polar dealer or distributor for the availability of this product.
1.5. Hairy chest may also weaken the contact. Try to find the best possible position for transmitter.
1.6. In demanding cases, use conductive electrode lotion or gel to improve the contact. After using them, it is very important to wash the transmitter carefully.
2. Wear and tear of the transmitter
Proper care of the transmitter after use ensures longer service life for the transmitter.
2.1. Wash the transmitter regularly after use. T31, T31C, T61 transmitters should be washed with a mild soap and water solution. Dry it carefully with a soft towel after washing.
WearLink transmitter connector and strap should be rinsed with water after every use. Dry the connector carefully with a soft towel. Store the WearLink strap and connector separately.
Never store the transmitter when it is wet. Sweat and moisture can keep the electrodes wet and the transmitter activated, which shortens the battery life.
2.2. Store your Polar product in a cool and dry place. Make sure that the electrodes do not contact anything damp, such as sport towel or wet elastic strap. Do not store a wet transmitter in any kind of non-breathing material, such as a plastic bag or a sports bag.
2.3. Do not bend or stretch the transmitter. This may damage the electrodes.
2.4. Only dry the transmitter with a towel. Hard-handed handling may damage the electrodes.
2.5. Keep your Polar product out of extreme cold and heat. The operating temperature is -10 ºC to 50 ºC/ 14 ºF to 122 ºF. Do not expose the Polar product to direct sunlight for extended periods, such as leaving it in a car.
2.6. T31, T31C, T61 transmitters can be washed with mild soap and a gentle brush. If the electrodes appear discoloured, the transmitter needs to be washed. Do not use any alcohol or a solvent based detergent.
2.7. WearLink strap should be washed regularly in a washing machine at 40ºC/104ºF or at lest after every fifth use. This ensures reliable measurement and maximizes the life span of the transmitter. Use a washing pouch. Do not soak, spin-dry, iron, dry clean or bleach the strap. Do not use detergent with bleach or fabric softener. Never put the transmitter connector in the washing machine or drier!
3. Electromagnetic disturbances
Electromagnetic disturbances may occur near high voltage power lines, traffic lights, the overhead lines of electric railways, electric bus lines or tram lines, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones or when you walk through electric security gates. Check your surroundings and move away from the source of interference, or remove the source of the disturbance.
4. The distance between the transmitter and the unit is too great
The maximum transmission range between the transmitter and the unit is 1 meter (3 ft). If the distance is greater, the unit may not get all the signals sent from the transmitter. In cases where the transmission range is at it is extremes, for example rowing or biking where the unit is not attached to the wrist, the unit may display the same heart rate for a long time. To avoid this, keep the distance within 1 meter.
5. Signals from more than one Polar Transmitter within 1 meter transmission range
Note only with non-coded transmitter!
In cases where are more than one transmitter nearer than 1 meter, and you are using the non-coded transmitter, your unit can pick up the signal from all transmitters within the range, this can result abnormal high readings. Even if the other transmitter is coded, and yours is non-coded, your unit may still give an inaccurate reading. To avoid signal crosstalk, keep the distance to the other transmitters.
The coded transmitter and unit system does not pick up the signal from other heart rate monitors. In case of false readings with a coded transmitter and unit, check if the code has been locked. After a successful code search, a frame will appear around the heart symbol on the display. If the frames around the heart cannot be seen start the measurement again and check that you are not near other heart rate monitor users, because they may interfere the code search. Also, high voltage power lines, televisions, mobile phones and other sources of electromagnetic disturbance may interfere with the code search, as well as keeping the unit too close to the transmitter.
6. Static electricity, technical sportswear and special conditions
If the humidity of the air is low, or you are exercising in windy conditions (for example high-speed road racing), a fluttering shirt may rub the transmitter and generate static electricity. This causes additional signals, especially if the contact between skin and transmitter is poor. To avoid this:
6.1. Moisten the electrodes before use, or use the conductive lotion or gel
6.2. Use a cotton shirt instead of a synthetic shirt
6.3. Use a tighter shirt to avoid fluttering of the material
6.4. Use the transmitter on a wet shirt
6.5. Wet the shirt
7. Arrhythmia
Polar products are not designed to detect arrhythmia or irregular rhythms and will interpret them as noise or interference. The computer in the wrist unit will make error corrections, so that arrhythmia beats are not included in the averaged beats per minute. The blinking heart symbol in the face of the unit, however, will continue to show all heart beats received. In most cases the Polar products will work fine for persons with arrhythmia.
8. Battery of the transmitter is getting empty
The estimated average battery life of the Polar WearLink Transmitter is 2 years (other transmitterss 2500 hours of use). If the battery of the transmitter is running low, the transmission range decreases and may cause errors similar to the ones listed above in this document.
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BATTERY INFORMATION:
The average battery life of the Polar Transmitter is 2500 hours of use. It is recommended that the transmitter battery is checked in the Polar Service Center when the battery in the receiver is changed. The whole transmitter needs to be replaced in cases where the battery is flat.
You may also be in need of a transmitter replacement if you experience any of the following symptoms:
The transmission range between the transmitter and the receiver needs to be less than 90 cm/3 ft to pick up the heart rate signal
The heart rate reading does not appear on the display of the receiver
The heart rate reading stays at the same value for long time
The heart symbol does not blink.
Please note that there can be other reasons which can disturb the transmission, even if the battery voltage is still high. See the document: Abnormal heart rate readings during the exercise for further information.
To make your transmitter last longer, take good care of it:
Wash the transmitter regularly after the use with a mild soap and water solution. Dry it carefully after washing with a soft towel.
Never store the transmitter when it is wet. Sweat and moisture on the electrodes can keep the transmitter activated, which shortens the battery life unnecessarily.
Store your Polar product in a cool and dry place. Do not store it in any kind of non-breathing material, such as a plastic bag or a sports bag, if it is wet.
Do not bend or stretch the transmitter. This may damage the electrodes.
Do not dry the transmitter in any other way than with a towel. Rough handling may damage the electrodes.
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THE HEART RATE MONITOR'S WRIST UNIT'S DISPLAY IS BLANK OR FADING:
This may be a consequence of low battery voltage. This event is normal if the temperature is near 0 Celsius degrees (+32 Fahrenheit). However, if this appears in room temperature, it is sign that the product needs a new battery. This may also be tested by pressing light button. If the readings on the display go dimmer when light button is pressed the battery replacement is needed.
In case of battery replacement, it is recommended to be done in the local authorised Polar Service. |
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TARGET HEART RATE ZONE
Heart rate is an accurate measure of workout intensity.
Maximum heart rate, or HRmax, is the highest number of heartbeats per minute (bpm) in an all-out effort. Training intensities can be expressed as percentages of HRmax. There are three different exercise zones: Hard, Moderate, and Light.
HARD
Benefits: Maximizes performance capacity. What it feels like: Heavy breathing, intense sweating and tiredness in muscles. Recommended for: Fit persons and for short exercise sessions.
MODERATE
Benefits: Improves aerobic fitness. What it feels like: Good, easy breathing, moderate sweating. Recommended for: Everybody, for sessions of moderate length.
LIGHT
Benefits: Improves basic endurance and is good for recovery exercise. What it feels like: Comfortable, easy breathing, light sweating, low loading for muscles. Recommended for: Everybody, for longer sessions. |
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CODED TRANSMISSION or NON-CODED TRANSMISSION:
* Coded Transmission will greatly reduce cross talk (interference) from other heart rate monitor users with 3 feet of you.
* Coded Transmitters will work with Gym equipment that is Heart Rate Monitor Ready, but the transmission will not be coded.
* Coded Frequency will not eliminate (but can reduce) interference from other wireless disruptions like high tension wires, computers, wireless cycling systems, etc.
While you can upgrade your transmitter strap for comfort, the Wearlink or T31 transmitter will only offer a non-coded frequency to a non coded wrist receiver. Timex and some Oregon Scientific offer Digital FM Frequency, which eliminates the cross talk and interference of Analog Frequencies.
Transmitter Size - BECAUSE ONE SIZE DOES NOT FIT ALL
The measurement for the transmitter should be taken right below the pectoral muscles or breasts. If you are on the borderline of the sizes, we recommend going up to the next size. The measurements are calculated in inches, and the straps are elastic so sizes can vary based on personal comfort level. If you order the wrong size, you can exchange just the elastic strap portion only, or order a replacement elastic strap located under transmitters.
Some Polar units include a T31 non-coded Chest Transmitter - It is a new ergonomic design that is 25% smaller. Smaller means increased comfort. A flexible rubber transmitter with manufacturer changable batteries. A good transmitter for swimmers.
Some Polar units include a T31 coded Chest Transmitter A flexible rubber transmitter with manufacturer changable batteries. A good transmitter for swimmers.
Some Polar units include a Wearlink Chest Transmitter It takes comfort and function to another level, the new Polar WearLink™ is the first soft transmitter belt ever produced. The transmitter’s textile strap is removable and machine washable. Replaceable fabric strap (Life of strap - 100 machine washings) The WearLink transmitter has a changeable battery and it delivers up to two years of use exercising 10 hours a week. Water resistant up to 30 meters and it is ECG accurate. |
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CREATE A PLAN TO START EXERCISING:
First choose the type of exercise you enjoy & where you would like to exercise.
Health and fitness club -
It’s social and offers a wide number of workout options, such as running on a treadmill, indoor cycling, exercising to music, working out on resistance
machines, kickboxing, and yoga.
Home -
It’s safe and convenient. Popular home exercise equipment includes stairclimbers, stationary bikes and elliptical motion trainers.
Open-air environment -
Outdoors, the sky’s the limit. Fitness walking, Nordic walking, jogging, running, fitness biking or inline skating, the choice is virtually endless.
A perfect workout always includes three phases:
• Warm-up - A proper warm-up prepares your heart and muscles for the action that lies ahead. Begin slowly with a 5-10 minute warm-up at a heart rate level below your target zone. Gradually increase intensity until you reach your target heart rate zone.
• Exercise in your target heart rate zone - for at least 20 minutes. Maintain your target intensity for not less than 20 minutes. Make sure you stay inside your zone to maximize the effect.
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• Cool-down and stretching - Once your session is over, gradually reduce intensity back to starting level, and remember to stretch the muscles you exercised. Stretch slowly and steadily, then hold the stretch for a slow count of ten. Give your body time to rest and recover!
Exercising pushes the body out of its comfort zone. To better face future challenges, the body will prepare itself and make readjustments at rest. In other words, fi tness improves not during exercise but during rest.
Remember to burn those calories!
Different types of exercise vary in their effectiveness and in the amount of calories they make you burn.
Walking 200-300
Fitness group exercise, light 200-400
Fitness group exercise, intense 450-700
Circuit training 450-500
Cycling 250-700
Indoor cycling 250-700
Swimming 300-700
Tennis 400-500
Running 600-900
Cross-country skiing 550-900
(The examples are for Kcal burnt per hour by a person weighing 155 lbs / 70 kg. A person weighing less than 155 lbs / 70 kg will burn less calories than indicated, while a heavier person will correspondingly burn more.)
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