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10
Exercise Duration
and Frequency
Fitness experts advise that workouts should last ap-
proximately 30 to 40 minutes and be done at least three
times a week. Your workouts should be spread through-
out the week to let your body recover properly. Polar
heart rate monitors guide you through your workout
giving you continuous ECG-accurate heart rate readings.
TARGET ZONE EXERCISE PATTERN (40-year-old person)
Monitoring Heart Rate
To Determine Training Intensity
Medical authorities use the term “target zone” to
describe the amount of physical activity which is enough
to achieve fitness but not too much to exceed safe
limits. This target zone is the level of activity which
produces a heart rate of from 70-85% of the maximum
attainable heart rate during all-out effort. (A rough
formula for estimating your maximum heart rate is to
subtract your age from 220.) Put in simple terms, your
own heart rate can be used as a “speedometer” that
tells you how much exercise your body needs for
optimal physical fitness.
The following Target Range Chart, provided by Polar
Electro, Inc., is based on averages and can only be used
as a guideline. For more accurate information, consult
your doctor.
NOTE: Before beginning any type of exercise
program, consult your doctor if you are over 35 years of
age, have not been following a regular exercise program,
smoke, have high blood pressure or high cholesterol, or
use a pacemaker.
Begin each workout slowly and give your body a chance
to warm up at least five minutes below your target zone.
Gradually increase the intensity of your exercise until
you are in your target zone. Remain in your target zone
for 20 to 30 minutes. Gradually reduce the intensity of
your exercise and let your heart rate fall below your
target zone with a five minute cool down period.
182
155
130
120
100
TARGET ZONE
FAT BURNING ZONE
Max
85% maximum
55% maximum
Warm Up
5–10 min.
Target Zone Exercise
20–30 min.
Cool
Down
5–10 min
RestingResting
Start Exercise
Heart rate in beats per minute
80
100
120
140
160
180
200
65605550454035302520
Age
INCREASED PERFORM
ANCE ZONE
IM
PRO
VED FITNESS ZONE
WEIGHT MANAGEMENT ZONE
M
O
D
E
R
A
T
E
A
C
T
IV
IT
Y
Z
O
N
E
Heart rate in beats per minute
TARGET RANGE CHART
When you begin your exercise program, try to stay at
the lower end of your target zone. As your fitness level
improves, vary your exercise duration and intensity.
Choose your target zone according to your personal
fitness goals. If your goal is weight management, high
intensity, hard exercise is not necessary to burn fat
effectively. (See the WEIGHT MANAGEMENT ZONE)
Exercising in the INCREASED PERFORMANCE ZONE
(Above 85% of your maximum heart rate) is only neces-
sary for competitive athletes.
DISCLAIMER
The material in this manual is for information purposes only.
The product it describes is subject to change without notice.
Neither Polar Electro Inc. or Polar Electro Oy makes any
representations or warranties with respect to this manual or,
except as stated in the warranty, with respect to the product
described herein. In no event shall either Polar Electro Inc. or
Polar Electro Oy be liable for any damages, direct or incidental,
consequential or special, arising out of or related to the use of
this manual or the products described herein.
Copyright © 1997 Polar Electro Inc.
The charts and information in this section have been reprinted with permission from Polar Electro, Inc.
11


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