542813
8
Zoom out
Zoom in
Previous page
1/18
Next page
17
16
Quick guide for
exercising
Before beginning, you should ask yourself two key questions:
What is the amount of my physical activity at the moment?
What are my goals?
The following steps help you answer the two questions, get
the most out of your Polar Heart Rate Monitor, and achieve
your personal exercise goals.
1. DEFINE THE AMOUNT OF YOUR
PHYSICAL ACTIVITY
You may have a clear understanding of your present physical
condition. In this case you can move to the next step to
specify your goals. You can also define the amount of your
physical activity by answering the questionnaire which is
modified from the “Code for Physical Activity” developed by
NASA/Johnson Space Center (Jackson et al. 1990).
The questionnaire is an easy and quick way to define whether
you are a beginner, a moderate exerciser, an active exerciser
or a serious exerciser. It is recommended to review the
questionnaire every 1-2 months and revise if the amount
of your physical activity has changed.
STRUCTURE OF AN EXERCISE SESSION
Begin each workout slowly and give your body a chance to
warm up for at least for 5 minutes so that your heart rate is
below the selected Target Zone. Gradually increase the
intensity of your exercise until you are in your Target Zone.
Remain in your Target Zone for the desired time. After that,
gradually reduce the intensity of your exercise and let your
heart rate fall below the Target Zone with a 5 minute cool-
down period.
For an example of an exercise session for a 35-year-old
person with ‘Improved Fitness’ as a target, please see the
following chart.
REFERENCES
American College of Sports Medicine. Position Stand. The Recommended
Quantity and Quality of Exercise for Developing and Maintaining
Cardiorespiratory and Muscular Fitness in Healthy Adults. Med Sci
Sports Exerc 22: 265-274, 1990.
American College of Sports Medicine. ACSM’s Guidelines for Exercise
Testing and Prescription. Williams & Wilkins, 1995.
Jackson, A.S., Blair, S.N., Mahar, M.T., Wier, L.T., Ross, R.M. and Stuteville,
J.E. Prediction of functional aerobic capacity without exercise testing.
Med Sci Sports Exerc 22: 863-870, 1990.
TARGET
ZONE
Target Zone
cool
down
Resting
Warm
up
5-10 min 5-10 min
Heart Rate/Beats Per Minute
150
130
30-60 min
Resting
Minutes of exercise
FAVOR manual GBR/E 16/1/01, 13:0916-17
8


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