POLAR HEARTWATCH User Manual
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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.
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 goal very clearly.
Your exercise 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.
2-4
Light
fitness and
at a time
1
Light to
well-being
moderate
Recommendation for a moderate exerciser:
Goal
Duration in
Times
Intensity
Target Zone
a week
Maintain
20-40 min.
2-4
Light to fitness
at a time
moderate
and
well-being
1
Moderate
Improve
30-60 min.
2-4
Light to
fitness
at a time
moderate
and
lose weight
2
Moderate