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POLAR SMARTEDGE User Manual

Page 18

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Upper Limit

Lower Limit

Upper Limit

Lower Limit

Example 2

Example 1

Bpm

Age

20

25

30

35

40

45

50

55

60

65

Measured HR

max

190

185

180

175

170

165

160

155

FREQUENCY OF TRAINING

It is recommended that you exercise 3-5 times a week. You

can improve your performance by increasing the frequency of

training. Remember to let your body recover properly between

the training sessions.

TYPE OF ACTIVITY

Select activities that you enjoy and vary your exercise modes.

Recommended activities are all activities which use large

muscle groups. To build a solid base for your aerobic

conditioning, choose continuous activities such as jogging,

running, walking, swimming, bicycling, rowing and cross-

country skiing.

To improve your muscular endurance and strength as well as

flexibility, resistance training can play an important part. It is

vital in helping to build lean muscle mass and increase

cardiovascular exercise benefits. Other intermittent activities

such as tennis or aerobics can also be recommended.

STRUCTURE OF AN EXERCISE SESSION

Begin each workout slowly and give your body a chance to

warm up for at least 5 minutes so that your heart rate is below

the selected Target Zone. Gradually increase the intensity of

your exercise until you are in your Target Zone.

Remain in your Target Zone for the desired time. After that,

gradually reduce the intensity of your exercise and let your

heart rate fall below the Target Zone with a 5 minute cool-

down period. Remember to stretch your muscles after the

exercise session.

5. Then draw another straight line from the lower edge of the

target to the left and you will find the Lower Limit for your

Target Zone.

6. You have now found your Target Zone which you can set in

Polar SmartEdge’s memory. As you exercise, make sure

that your heart rate stays within the Target Zone (between

the lower and the upper limit) to get the maximum benefit

from your workout.

See the examples above:

Example 1: A person, whose maximum heart rate has been

measured at an exercise stress test. His HR

max

is 170 bpm and

his goal is to exercise for health at Light to Moderate Intensity.

The Target Zone limits are 102 - 119 bpm. This corresponds to

the lower limit of OwnZone.

Example 2: A person, who does not know his HR

max

.

He is

35 years old and his goal is to improve fitness at Moderate

Intensity. The Target Zone limits are 130 - 157 bpm. This

corresponds to OwnZone.