POLAR SMARTEDGE - Manual (Page 20)

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2. DETERMINE YOUR EXERCISE GOALS
It is easier to stay motivated when you determine your reason
for exercising and establish a goal. That is why you should
determine your personal exercise goal very clearly. Your goal
may be one of these:
• Get used to regular physical exercise
• Lose weight
• Maintain or improve health
• Maintain or improve fitness
• Compete with yourself
• Achieve competitive results
3. EXAMPLES OF EXERCISE RECOMMENDATIONS
Recommendation for a beginner:
Goal Duration in Times Intensity
Target Zone a week
Improve 15-40 min. 3-5 Close to the lower
fitness at a time limit of OwnZone
Recommendation for a moderate exerciser:
Goal Duration in Times Intensity
Target Zone a week
Maintain 20-40 min. 2-4 Middle of your
fitness at a time OwnZone
1 Close to the upper
limit of OwnZone
Improve 30-60 min. 2-4 Middle of your
fitness at a time OwnZone
and
lose weight 1 Close to the upper
limit of OwnZone
Which alternative best describes your general activity level
for the previous month?
A beginner who does not participate regularly in
programmed recreational sports or heavy physical activity.
❑ Avoid walking or exertion whenever possible.
❑
Walk for pleasure, routinely use stairs, occasionally
exercise sufficiently to cause heavy breathing or
perspiration.
A moderate exerciser who participates regularly in
recreation or work requiring modest physical activity, such as
golf, gymnastics or yard work.
❑
10 to 60 min. a week
❑
Over one hour a week
An active exerciser who participates regularly in heavy
physical exercise such as jogging, swimming, cycling or
engages in vigorous aerobic activity type exercise such as
tennis.
❑
Run less than 1 mile a week or spend less than 30 min.
a week in comparable physical activity.
❑
Run 1 to 5 miles a week or spend 30 to 60 min. a week in
comparable physical activity.
A serious exerciser who participates in a regimented
workout program consisting of heavy physical exercise.
❑
Run 5 to 10 miles a week or spend 1 to 3 hours a week in
comparable physical activity.
❑
Run over 10 miles a week or spend over 3 hours a week
in comparable physical activity.