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How to Use a Polar Heart Rate Monitor for
Successful Heart Rate Training

Heart rate training is the ultimate method for improving your health, well-being and performance and for gauging your success. Monitoring heart rate during cardiovascular exercise, in conjunction with resistance training and good nutrition will produce the fit body that you deserve. From bicycling to walking, cardiac rehab to weight management or any activity or goal in between, you will find success stories from people just like you who have chosen Polar heart rate monitors because of their accuracy, dependability and reliability

We are grateful to so many of our loyal customers for sending us their Polar heart rate monitor success stories. They have created their own fitness success stories by using their Polar heart monitor in their heart rate training and by staying within their target heart rate zones. By using their Polar monitors correctly, they have also been able to write their own weight loss success stories, working out in the best target heart rate zones for calorie burning. In addition, everyone from the weekend warrior to the world class athlete has used their Polar heart monitors to maximize their training and improve their competitive performances.

Whatever your goal, a Polar heart monitor will guide you

Weight Loss Motivation Fitness Training Heart Health

 WEIGHT LOSS

55 years of age and my Polar F11 is helping me to stay in shape - from Maisha Dewkinandan
I bought my Polar F11 in March of 2006 and it has helped me by tracking calories burned and my heart rate. I am 55 years of age, with high blood pressure, was 168 pounds. After 7 months, I lost 18 pounds, and dropped 2.4% in body fat! The Polar F11 was a great investment towards my health and I encourgae all my friends to get one.

My Polar F4 Helped Me Lose 20lbs - from April Peterson
My Polar F4 helped me lose 20lbs in two months. I had been working out on my own for 4 months and had lost just over 5lbs. My gym had signs every where for the Polar monitors. I wanted one,but couldn't afford even the littlest model. I begged for one for Christmas and got a F4. In the last two months before my best friend got married I lost 20lbs. Thank you Polar for helping me to look great in even the scariest bridesmaid dresses ever.

I have lost 129lbs since October 21, 2005 - from Andy Arvai
The F11 is a MUST to ensure proper conditioning. In October 21, 2005 I weighed 350lbs and was not able to walk more than 50 yards without becoming completely winded. In fact, on that day the doctor told me that I was in so poor of health that I might not be alive in another year. My cholesterol was 386 and my type 2 diabetes was so out of control that I scored a 10 on the A1c test for blood sugar controllability. In 1991, I had my thyroid removed because of malignant tumors and after that I have put on 150 lbs. I tried to exercise but quit every time because I was just too exhausted. I did this for over 13 years, and gave up hope. I decided to get a trainer one day to give it one more shot. My trainer Tracee worked with me on my exercises the best we could but since exercise was so taxing on me it made it a real challenge. She introduced me to her mentor Victor. Right away we all agreed that my intensity level needed to be closely monitored. That is why they suggested the POLAR Heart Monitor. I purchased the F11 right away and I can honestly tell you that it was the greatest investment I have ever made along with my personal trainer. I went from not being able to even walk 50 yards, to running for more than 45 minutes straight. The F11 helped me view my proper workout zones for burning fat and proper conditioning. I have since October 21, 2005 lost 129lbs and my goal still has not been met. It will very soon though. I plan to be 185lbs. My Cholesterol is down from the upper 300's to 103. My blood sugar is completely normal now and I will soon be going off of almost all of my medications. I thank Polar for your product along with my Trainer Tracee and Victor for exposing me to such an effective tool.

51 Going on 30 Reports Back 1 Year of Progress - from Bob Vandenburgh
Now 52, after 1 year of Polar success with weight loss totaling 90 pounds so far, I am still losing and as fit as ever. With the help of my Polar Heart Rate Monitor, always standing ready for action like a sentinel, I have continued my daily routine of fitness and weight loss for over a year now. My Polar Heart Rate Monitor has guided me every step of the way toward my wellness and fitness goals. I am still getting compliments daily from the people in my community of my new healthier and trimmer look. When they ask me how I did it, I gladly point to my Polar Heart Rate Monitor. In fact, I believe that the Polar Monitor is such a vital key to my success, that I have assisted a couple of others who have been inspired to start a fitness program by purchasing them their very own Polar Heart Rate Monitor. Thanks Polar!

Polar Motivated Me to Get it Right! - from Celeste B
My Polar heart monitor really helped me focus on my fitness and health, instead of dieting and bad habits. I bought my Polar just about 8 months ago. Fifty-three pounds later, I can say that nothing can stop me now! I was 225lbs, smoking, and a former yo-yo dieter. It was very difficult for me to adjust to a healthier life style. There were alot of things against me (out of shape, overweight, slow metabolism from smoking-age-bad diet habits). I quit smoking, began to run, and started to focus on three to four healthy proportioned sized meals a day. Polar has been there with me through the beginning and will continue to be there to show me the way. Thank you so much! I have made the choice to make positive changes in my life and I am happy that Polar is there for support! Now, I dream of running marathons and fulfilling my fitness goals!

51 Going on 30 - from Bob Vandenburgh
6 Months of using a Polar monitor helped me lose 70 pounds. I feel like a kid again! Exercise has never been part of my life. It had always been boring to me; and, at age 51 and 335 pounds I paid the price. After strapping on a Polar Monitor, exercise suddenly got fun! 6 Months later I have lost 70 pounds and fitness has become a permanent lifestyle change for me I now recommend of to everyone that a Polar Heart Rate Monitor is THE FIRST KEY to a successful fitness program.

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 MOTIVATION

My Motivating Factor - from Marissa
I'm a 27 year old female who found herself overweight after falling in love and getting married. The Polar HR monitor is the most-motivational tool I have found, and use. Being able to track my heart rate, calories burned, as well as seeing how long I last in the zone, makes me see how my body really DOES respond to running and jogging and weight lifting, without stepping on a scale. I am using it to guide me towards my fitness and weight loss goals. Thank you for the great website, too - plenty of great tools that keep my mind engaged in this journey.

The Ultimate Motivator - from MJM
I can't believe at the age of 41 that I would actually find running fun. I started running in January of this year and purchased the Polar S625X heart monitor in February. Since then this has been my constant companion for all of my work outs. The data I am able to get from this unit keeps me motivated and wanting to always do more. From my results: I have lost 25 lbs., lowered my resting Heart Rate from 75bpm to 55bpm, and will have ran in a 5K, 8K, two 10K's, a 20K, a 10 miler and a half marathon. All of this accomplished in just 9 months.

Polar Motivated Me to Get it Right! - from Celeste B
My Polar heart monitor really helped me focus on my fitness and health, instead of dieting and bad habits. I bought my Polar just about 8 months ago. Fifty-three pounds later, I can say that nothing can stop me now! I was 225lbs, smoking, and a former yo-yo dieter. It was very difficult for me to adjust to a healthier life style. There were alot of things against me (out of shape, overweight, slow metabolism from smoking-age-bad diet habits). I quit smoking, began to run, and started to focus on three to four healthy proportioned sized meals a day. Polar has been there with me through the beginning and will continue to be there to show me the way. Thank you so much! I have made the choice to make positive changes in my life and I am happy that Polar is there for support! Now, I dream of running marathons and fulfilling my fitness goals!

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 FITNESS

Polar Training Works - from Darrell Wilson - "Listen to your heart."
They say it works in making critical decisions, and your health should be no exception.
I work in the fitness profession but Ive never been one of those train every day types. Frankly, I've taken several whole seasons off in the past few years because of my schedule at work and at home. I had really let myself go after a major knee injury and things had gotten out of control. But this past August I decided that enough was enough! We've used the Polar system in our classes for a few years; first in cycling classes and more recently in other classes. I decided that I would give it a shot. Im a numbers kind of guy, dealing with budgets, statistics and indicators all day. I purchased an F6 and logged-in to the Polar website. I started cycling because it would be less stress on my knee and I cant stand running! I started slowly and worked my way up. I really enjoyed the feedback that I got from my F6 and the website tracking. I was soon hooked! As of writing this testimonial, I've ridden over 1,000 miles and burned over 80,000 calories (I told you I was a numbers guy.) But the biggest number of all is the 23 pounds Ive shed in the process. And I havent changed my eating habits too dramatically to do it. I can safely say that the bulk of my success I owe to using the Polar system and knowing how hard Im working and basing my workouts on a goal. I would highly recommend getting yourself a Polar watch and getting moving. If you walk, run, bike or do yard-work, you can get some great feedback from your body. Like they say, listen to your heart!

The Most Important Thing in My Gym Bag - from Lisa Boice
I've gained significant fitness improvements with my Polar HRM Before using a heart rate monitor I actually thought I was exercising with enough vigor. Now, after being fully dedicated to my Polar heart rate monitor for over six years, I know exactly how hard I should be working--no more taking it easy. It's the best trainer I've ever had. I'm a fanatic about metrics and pushing myself, and it helped improve my VO2Max numbers significantly in just 6 months and I was able to lose 6% body fat. I don't even think of working out with out my Polar HRM. It's the most important thing in my gym bag.

The War on Fat and Being Unfit - from Glenn O. Ulman
The greatest invention and tool of all time I want to say that I have been a dedicated user of Polar products going on 4 years now. I use it everyday as part of my fitness program, and through this at 42 I am in the best shape of my life. I have also published my work out program on my Blog site http:/soloflyer.blogspot.com my thoughts and facts on a successful diet and work out regimen. In the forefront of both diet and exercise is the Polar Heart Rate Monitor.

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 TRAINING

Transforming myself - from Greg Brown
I never considered myself a runner but I am runnning my first marathon in fall '06. Trying to get into a recognizable shape of my youth, I picked up my Polar S610i and started running; I never looked back. It kept my workouts fresh, allowing me to easily push and set goals while obtaining immediate feedback. I had no problems with keeping motivated by pushing harder and tracking my progress online. Now that I have met my fitness goals, I have my sites aimed on running a marathon...who would of thought?

Polar for the long run - from Manuel McGovern
I bought my Polar Accurex in 1991 via mail order. It still works and I still use it! Although I do some bicycling as well I think of myself as a runner. The heart rate monitor keeps me on track when I am doing my distance runs and helps me push myself harder during more intense training. Most people don't even recognize the square faced design on my unit as being a Polar. However the Accurex has been an extremely reliable piece of equipment for the last 15 years. Hat's off to Polar for this one!

Polar S725X - a superb cycling training tool - from Jerry Clark
Having recently purchased an S725X I am highly impressed by the level of detail at which you can set, monitor and adjust your training programs. The ability to download data straight into the training diary and analyze each performance on a PC is very motivational. Having ridden over 3,700 miles last year I had reached a plateau in terms of performance and fat loss due to ineffective training (I know that now!). The S725X, used following a professional assessment with a cycling coach, is helping me train at the right intensity to achieve my personal goals in terms of weight/fat loss and power improvement. The cadence option is great in terms of motivation and ensuring I cycle at my optimal power throughout the ride. Highly recommended.

Ironman triathlete with a heart pacemaker - from Tom O'Mahony
I have participated in 4 Ironman distance races. This is quite an accomplishment in itself, however, I have one added difficulty, that being a heart pacemaker. The pacemaker was implanted in August of 1993 to help alleviate medical conditions called Sick Sinus Syndrome and Atrial Fibrillation. From my understanding, I'm the only person in the world doing Ironman distance races facing this challenge. In November , 2001 I had a new pacemaker implanted, it would be my third. I was told that this one was the state of the art pacemaker. So, after the operation to implant this new device I was very anxious to test it out. I decided to purchase a Polar S720i so that I could monitor my heart by downloading and seeing graphical representation of my heart rate function. This monitor, the Polar S720i, has been invaluable! It has allowed me to keep records of my heart rate and give the doctors and the pacemaker engineers feedback about the working of their device, which they where not aware of, in the most optimal setting...an Ironman Triathlon. With the feedback from the monitor the doctors are able to set the pacemaker so that my participation in triathlons is possible. I will always continue to monitor my heart rate with a Polar monitor. So I must say "Thank you Polar" cause without the S720i I would not have been able to complete an Ironman Triathlon.

Marathon Running Success Story from Iraq - from Lori E
I began training with my heart rate monitor in June. In August, I was introduced to 1SG Roger Nickel. 1SG Nickel has run 13 marathons and agreed to train me for a marathon. With the use of my Polar F11, a headlamp, and a camelbak, 1SG Nickel and I ran approximately five nights a week in preparation for a marathon. 1SG Nickel coordinated to hold the Chicago LaSalle Bank Marathon at Camp Taji, Iraq on 9 October 2005. Since I trained in Iraq, I had my heart set on running the marathon here but a few weeks prior to the marathon; I was informed that I would be on my 15 days of R&R in the states. I contacted the Chicago marathon committee and asked if I could run the marathon in Chicago and they agreed. With only seven weeks of training, I ran my first marathon in Chicago. My coach, 1SG Nickel predicted that I would run the marathon in 5 5 ½ hours and my personal goal was a 4:30. I far exceeded my goal by completing the marathon in 4:06:33. Not bad for a first time marathoner and with only seven weeks of training. Your Polar F11 was just what I needed to get started. It was easy to follow and the calories burned program and the own index program was the two motivating factors behind my exercising and weight loss goals. I have really enjoyed my F11 and have recommended it to my friends. Click here for a photo of me running a triathlon at Camp Taji, Iraq on 18 Sep 05. Note the F11 on my wrist. Thanks again your time and advice. (Follow up to Fit In Iraq - see below)

Fit in Iraq - from Lori in Taji, Iraq
I began training with my Polar heart rate monitor in June. My own index has improved to the elite category and last week, I ran 22 miles in 3 hours and 38 minutes. 1SG Roger Nickel began training me for a marathon approximately four weeks ago and I just found out that I will be on leave in the US on 9 Oct 05 so I will be flying to Chicago to run my first marathon. As I mentioned before, the marathon will be televised live to Chicago so I will in a sense be able to share the event with my fellow Soldiers, who are at Camp Taji, Iraq and holding their own marathon in conjunction with the Chicago LaSalle Bank Marathon. I am extremely happy with my Polar F11!

Preparing for the Olympics - from Ryk Neethlin, South African swimmer
Polar heart rate monitors play an integral part in all aspects of my training. From the start of the season to the last meet of the season the monitor gives me vital information on how I am progressing. I've been using POLAR heart rate monitors for the past five years and can't imagine preparing for the Olympics or World Championships without it. It really is the smart way to train.

Cycling Casual to Race Fiend - from Jim
Last May I was around 270lbs. I started to cycle on a mountain bike then on a casual road bike. I lost so much weight by staying in my aerobic zone during my rides. This past Christmas my wonderful wife bought me a Polar heart rate monitor for cycling with a cadence kit. I have been training again only this year using the advanced training plan in the Lance Armstrong Perormance book. I am getting faster and bought a new racing bike. I now weigh 214lbs. My goal is 185. Just bought new clothes that fit really well. Love the Polar Products. The Polar is awesome!

Proud 17-yr. old marathoner! - from HSM
I purchased my Polar monitor in June of last year and used it for training for my very first marathon: The American Discovery Trail Marathon. I've been running high school cross-country and been a triathlete for the past 2 years and been running longer than that and was somewhat unaware of heart rate training until a fellow triathlete introduced me to the monitors and HIGHLY encouraged me to get one! I finally broke down and bought the monitor and trained with it until my marathon. Finally marathon day came and here I was toeing the start line. The marathon started and I kept within my target zones and by the time I reached the half-marathon and then mile 20, I was running negative splits! I crossed the finish line in 3:48:32 breaking the old age division record (Under 20) by 21 minutes! I came in 43rd in the Men's Division. The Polar Heart Rate monitor really helped in training as well as in my success in running my first marathon! A SUB-3:50 marathon!!!

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 HEART HEALTH

My Polar saved my life - By Jennifer
I had recently gone through a session with a personal trainer who had developed a workout plan that required me to get to a certain heart rate and maintain it. I was using my Polar M61 during a workout in June 2006. I had actually forgotten to take it to the gym with me that morning and luckily returned home to get it. During the workout I noticed that my heart rate suddenly had gone from 150 to 225. I really didn't feel that bad so I thought there must be something wrong with the monitor strap or that it required a new battery. I finished my workout and went about my day's activities. I did stop to buy a new battery for the monitor strap though. I replaced the battery in the strap and put it back on. My heart rate was still over 200, 4.5 hours after my workout. I tried the strap on my son to verify that it was working; it was. After a trip to the ER it was determined that my heart was not able to slow itself down. I did require surgery to correct the issue. After all the excitement, I did learn that when your heart is beating that fast you can't really feel your pulse anywhere. Through the entire episode I didn't really feel any pain and was never out of breath, so there were no signs. The scarest thing about a very fast heart rate is that if the heart looses rhythm, it won't find it again; a fatal heart attack is usually the result. Without the Polar M61, I never would have know I was having an issue. I can honestly say that it saved my life. I will never workout again without one.

I had a heart attack the day before Christmas - By William Kenney
The Polar F11 is a wonderful tool for cardiac rehab. On 12-23-05 I took the day off from work and I got busy with my yard work early as it was a lovely day. About 30 minutes into it I started to have pains in my chest and neck. I didn't think it was anything to worry about and dismissed it as indigestion. An hour later the pains got worse and I ended up at the emergency room. A short time later I had emergency surgery as I had 2 arteries that were in pretty bad shape. I would have never known as I had physicals on a yearly basis and never had any problems. My biggest demon was that I had smoked for many years and it finally got the best of me. I'm happy to say I have not smoked from the day of my heart attack and I continue to do well. Folks, my F11 is the best investment I have ever made towards my health. This little tool is like having my Cardioligist along with me on my walks. My gosh, I owe alot to this monitor for helping me succeed with my exercise program.

Heart Attack at 31 - from Chris
I started developing nausea, chest pain and tightness after workouts and after mountain biking and I ignored it. Though I'm a critical care RN mostly in cardiac, I decided that my age, 31 at the time, active lifestyle, lack of any family or smoking, history, and mostly vegetarian organic-friendly diet precluded me from ever having a heart attack. I was mistaken. Nonetheless, it happened, and I recovered uneventfully. After a break from workouts, my cardiologist cleared me to resume excercise, but with some parameters; namely that I maintain my heart rate below 85% of my predicted max. I went out and purchased a Polar heart rate monitor. The monitor not only allowed me to resume excercise while adhering to doctors' orders, it helped me overcome a great deal of fear of another heart attack while I worked out. With time I was able to confidently increase the intensity of my excercise and still maintain my target HR. With a bit of creativity, persistence, and my Polar monitor, I've been able to excercise as hard as ever and maintain an active lifestyle.

Did It Save My Mother's Life - from Ken Watt
They found a blocked artery! I use a Polar heart rate monitor and I purchased a Polar fitness watch for my mother as a present for her to use during her walking exercises. The unexpected max heart-rate exceeded alarms and prompted a visit to the doctor which lead to a rushed visit to a heart specailist. It turned out that one of her small arteries was blocked even though she had no external pain or other symptoms. Drug therapy eventually overcame the problem, but nothing would have been known without the Polar zone alarm.

Ironman triathlete with a heart pacemaker - from Tom OMahony
I have participated in 4 Ironman distance races. This is quite an accomplishment in itself, however, I have one added difficulty, that being a heart pacemaker. The pacemaker was implanted in August of 1993 to help alleviate medical conditions called Sick Sinus Syndrome and Atrial Fibrillation. From my understanding, Im the only person in the world doing Ironman distance races facing this challenge. In November , 2001 I had a new pacemaker implanted, it would be my third. I was told that this one was the state of the art pacemaker. So, after the operation to implant this new device I was very anxious to test it out. I decided to purchase a Polar S720i so that I could monitor my heart by downloading and seeing graphical representation of my heart rate function. This monitor, the Polar S720i, has been invaluable! It has allowed me to keep records of my heart rate and give the doctors and the pacemaker engineers feedback about the working of their device, which they where not aware of, in the most optimal setting...an Ironman Triathlon. With the feedback from the monitor the doctors are able to set the pacemaker so that my participation in triathlons is possible. I will always continue to monitor my heart rate with a Polar monitor. So I must say "Thank you Polar" cause without the S720i I would not have been able to complete an Ironman Triathlon.

Cardiac Arrhythmia Detected - from Scott B.
My Polar alerted me to an erratic heart rate. This event occurred at age 40, after having been physically active for years. Just before playing tennis I had run 3 miles, and did a few all out, 5-second sprints. Then while I was playing some easy-going tennis for about 30 minutes, I noticed that my heart rate indicated on my Polar Heart Rate Monitor was very erratic, changing from 130 beats per minute to 165, then to 135, then to 160, then back down to 120, etc. At first, I thought it was a loose electrical connection on the chest strap or something because I felt fine, no heavy breathing or tightness of chest or anything like that--and after all, I had never seen this during the 2 years that I have worn my heart rate monitor. I didn't think about it too much until I got home, when I manually checked my heart rate with a stethoscope. That's when I verified that my Polar Heart Rate Monitor was correct, for I could hear my heart beat skipping and changing beat speeds. I went to a doctor and was diagnosed as having atrial fibrillation (a type of heart arrhythmia). I probably would not have known this early on if it weren't for my Polar. Under doctor's care, I still run 3 miles, sprint, and play tennis. Now during cool down, after strenuous execise and not just during, I check my Polar. But even before I discoverd my heart arrhythmia (which is genetically linked in my case), I have used my Polar as designed, so that I could get the desired workout in different zones, based on listening to my body and knowing my heart rate. I personally recommend Polar for the serious athlete or for someone who just wants to get in shape.

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Team Beachbody Coach Rich Dafter

Hi, I'm Rich Dafter - full time dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life with free coaching.... more.


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