542813
6
Zoom out
Zoom in
Previous page
1/18
Next page
13
12
If you aim for improved fitness or exercise for competitive
reasons your exercise intensity is moderate or heavy paced,
and it causes clear breathlessness and sweating.
However, when planning your personal exercise dose, you
can vary the workout intensity e.g. if there is a change in your
physical condition or feelings.
Target zones are calculated using the person’s maximum
heart rate as a reference. The most reliable way to determine
your individual Target Zone is to have your maximum heart
rate measured at an exercise stress test. For more information
on an exercise stress test, consult your physiologist or doctor.
However, according to ACSM most people can estimate their
maximum heart rate by the formula:
220 - Age = Maximum Heart Rate
For example a 35-year old person’s Maximum
Heart Rate would be: 220 - 35 = 185 beats per minute
The following Target Range Chart helps you find the right Target
Zone for your needs. The percentages for the Target Zones are
counted from the maximum heart rate (measured or predicted).
GENERAL EXERCISE RECOMMENDATION
American College of Sports Medicine (ACSM 1990,1995)
defines a recommended exercise dose for developing and
maintaining cardiovascular fitness in healthy adults as follows:
Intensity of training: 60-90% of the maximum heart rate
Duration of training: 20-60 minutes of continuous
aerobic activity
Frequency of training: 3-5 days a week
Mode of activity: Any mode which uses large
muscle groups
INTENSITY OF EXERCISE
Heart rate is proved to be an excellent indicator of exercise
intensity. Heart rate tells you the exertion level of your body
during physical or mental loading. With the Polar Heart Rate
Monitor you are able to follow the intensity of your exercise
easily, keep yourself in the right heart rate Target Zone and
stay motivated as you see the improvement. Changes in the
heart’s beating rate can be followed with a Polar Heart Rate
Monitor wirelessly, continuously and ECG accurately.
Define your exercise intensity according to your target. When
you exercise within the defined Target Zone, you ensure the
right intensity of your workout.
Any physical activity that increases heart rate above the
resting heart rate may provide health benefits, but only greater
increments above resting heart rate are associated with both
health and fitness benefits. This is why you should define your
personal Target Zone.
If you are a beginner, sedentary or overweight, a recommended
target is to exercise at light or light to moderate intensity.
At this target, the exercise is easy-paced and causes only
slight breathlessness and sweating.
FAVOR manual GBR/E 16/1/01, 13:0912-13
6


Need help? Post your question in this forum.

Forumrules


Report abuse

Libble takes abuse of its services very seriously. We're committed to dealing with such abuse according to the laws in your country of residence. When you submit a report, we'll investigate it and take the appropriate action. We'll get back to you only if we require additional details or have more information to share.

Product:

For example, Anti-Semitic content, racist content, or material that could result in a violent physical act.

For example, a credit card number, a personal identification number, or an unlisted home address. Note that email addresses and full names are not considered private information.

Forumrules

To achieve meaningful questions, we apply the following rules:

Register

Register getting emails for Polar FAVOR at:


You will receive an email to register for one or both of the options.


Get your user manual by e-mail

Enter your email address to receive the manual of Polar FAVOR in the language / languages: English as an attachment in your email.

The manual is 0,2 mb in size.

 

You will receive the manual in your email within minutes. If you have not received an email, then probably have entered the wrong email address or your mailbox is too full. In addition, it may be that your ISP may have a maximum size for emails to receive.

The manual is sent by email. Check your email

If you have not received an email with the manual within fifteen minutes, it may be that you have a entered a wrong email address or that your ISP has set a maximum size to receive email that is smaller than the size of the manual.

The email address you have provided is not correct.

Please check the email address and correct it.

Your question is posted on this page

Would you like to receive an email when new answers and questions are posted? Please enter your email address.



Info