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ENG
FITNESS TEST SETTINGS
To be able to carry out the Polar Fitness Test you
need to do the following settings:
Select your long-term physical activity level.
Set the Fitness test mode on.
SET THE ACTIVITY LEVEL
Begin with the display showing the time of day.
1. Press Up or
Down until you enter the
Options mode.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed.
3. Press START/STOP/OK to enter the user
information loop.
4. Press START/STOP/OK until ACTIVITY appears.
ACTIVITY is displayed and LOW/MIDDLE/HIGH/TOP
is flashing.
5. Press Up or
Down to select the right
activity level.
6. Press START/STOP/OK to lock your selection.
USER SET is displayed.
7. To return to the Time of day display, press and
hold START/STOP/OK.
Activity Level
Assess your long-term physical activity level. Do not
change your activity level description if your regular
exercise habits have changed less than six months ago.
Low Exercise is not a regular part of your life.
You walk only for pleasure or occasionally
exercise sufficiently to cause heavy
breathing or perspiration.
Middle You participate regularly in recreational
sports. For example, you run 5 miles/ 8km
a week or spend 30 60 minutes a week
in comparable physical activity. Or, your
work requires modest physical activity.
High Exercise is an inseparable part of your life.
You exercise regularly at least 3 times a
week with heavy paced intensity. Exercise
causes clear breathlessness and sweating.
For example, you run regularly more than
5 miles/ 8 km a week or spend more than
1,5 - 2 hours in comparable physical
activity.
Top You participate regularly in heavy physical
exercise at least 5 times a week. E.g. you
exercise to improve performance for
competitive purposes.
SET THE FITNESS TEST MODE ON
1. In the Time of day display press Up or
Down
until you enter the Options mode.
OPTIONS is displayed.
2. Press START/STOP/OK to enter the setting loop.
USER SET is displayed.
3. Press Up or
Down until you come to the
Fitness test setting mode.
FIT. TEST ON/OFF is displayed.
4. Press START/STOP/OK to enter the Fitness test
setting loop.
FIT. TEST is displayed.
ON or OFF is flashing.
5. Press Up or
Down to select the test on.
6. Press START/STOP/OK to lock your selection.
7. To return to the Time of day display, press and
hold START/STOP/OK.
CARRYING OUT THE TEST
To get reliable test results, there are the following
basic requirements:
You should be relaxed and calm.
The test can take place anywhere home, office,
health club as long as the testing environment
is peaceful. No disturbing noises (e.g. television,
radio or telephone), no other people talking to
you.
LATEST OWNINDEX
In models M61 and M62 you can see your OwnIndex
based on your latest Polar Fitness Test and the date
when it was carried out.
For more details about carrying out the Polar Fitness
Test and interpreting the OwnIndex
OwnIndex
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 M61 and M62
Heart Rate Monitors. Polar Fitness Test is targeted to
healthy adults.
OWNINDEX
M3161 ENG 36-67.pm6 13.1.2003, 13:3456-57
30


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