Manual Polar RS 400 (page 40 of 54) (English)

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have a complete recovery period. The longer you have trained intensively, the longer the recovery period

required to recover. Perform the test again after at least two days of recovery.

Sympathetic Overtraining (8)

Your OwnOptimizer result indicates that you have had a very intensive training period for several days or

weeks, and your recovery has not been sufficient. This has resulted in a state of overtraining. To return to

a normal training state, rest for a carefully monitored recovery period. Follow your recovery by performing

the OwnOptimizer Test 2–3 times a week.

Parasympathetic Overtraining (9)

Your heart rate has stayed at a low level, which is generally interpreted as a sign of a good recovery.

However, other parameters indicate parasympathetic overtraining. You may have trained with high volumes

for a long time, and recovery may not have been sufficient. Check for other signs of overtraining, such as

decreased performance, increased fatigue, mood disturbances, sleeping problems, persistent muscle

soreness, and/or a feeling of being burnt out or stale. You may also have been subjected to other stresses.

In general, the development of parasympathetic overtraining requires a long history of heavy training

volumes. To recover from a state of parasympathetic overtraining, you have to recover body balance

completely. Recovering may take several weeks. You should not exercise, instead rest completely for most

of the recovery period. You can possibly have a few days with some light aerobic training in short sessions,

and only occasionally include short, high-intensity sessions.

You can also consider doing other than your main sport. However, it should be one you are familiar and

comfortable with. Monitor your recovery by performing the OwnOptimizer Test 2–3 times a week. Once you

feel you have recovered your body balance, and your result shows Normal State or Good recovery,

preferably more than once, you can then consider resuming training. Once you start training again, begin a

new testing period with new baseline measurements.

Before you radically change your training program, consider your OwnOptimizer results together with your

subjective feelings and any symptoms you may have. Repeat the OwnOptimizer test if you are unsure of the

standardized conditions. An individual test result can be affected by several external factors, such as mental

stress, latent illness, environmental changes (temperature, altitude), and others. You should update the baseline

calculations at least once a year, when you start a new training season.

OwnOptimizer Trend

Select Test > Optimizer > Trend

See how your OwnOptimizer value has been developing in the Trend menu. It includes 16 of your latest

OwnOptimizer values, and the dates when the results were recorded. When the trend file becomes full, the

latest result automatically replaces the oldest one.

The most recent test date, a graphical trend of your results, and the latest value are displayed. Press OK

to see the written description of the result. Scroll UP or DOWN to view other values.

Delete OwnOptimizer Value

Select Test > Optimizer > Trend

Select the value and press and hold LIGHT. Delete value? No/Yes is displayed. Confirm with OK.

Reset the Trend File

Select Test > Optimizer > Reset

You can reset the OwnOptimizer test period. All the test results will be deleted from the memory. When

taking the test after a 365-day test period, or for the first time in 30 days, Reset test period? is

displayed.

Analyzing Results with Software

ENGLISH

40 Tests

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Polar RS 400 User Manual - German - 60 pages

Polar RS 400 User Manual - Dutch - 51 pages

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Polar RS 400 Manual

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