POLAR M22 - Manual (Page 38)

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OwnIndex is a score which is comparable to VO
2max
, a
commonly used descriptor of aerobic fitness. OwnIndex is a
result of the Polar Fitness Test™, which is an easy, safe and
quick way to estimate maximal aerobic power. The
OwnIndex is based on heart rate, heart rate variability at
rest, body structure and self-assessed physical activity.
Cardiovascular or aerobic fitness relates to how well your
cardiovascular system works to transport oxygen to your
body. The better the cardiovascular fitness, the stronger and
more efficient your heart is.
Having good cardiovascular fitness has many health benefits.
For example, it decreases your risk of cardiovascular diseases,
stroke and high blood pressure.
If you want to improve your cardiovascular fitness, it takes a
minimum of 6 weeks of regular training to see a noticeable
change. Less fit individuals see progress even more rapidly
and for more active individuals more time is needed.
Cardiovascular fitness is best improved by exercise types
which use large muscle groups. Such activities include e.g.
walking, jogging, swimming, rowing, skating, cross-country
skiing and cycling.
To be able to follow your fitness progress start with
measuring your OwnIndex a couple of times during the first
two weeks to get a reliable baseline value. Thereafter repeat
the test approximately once a month.
OwnIndex can be measured with Polar M51 and M52 Heart
Rate Monitors. Polar Fitness Test is targeted to healthy
adults.
OWNINDEX