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Polar Activity Zones
Based on walking and running speeds, Polar divides activity into five zones. The following chart displays
the zones and their effects on your health and fitness:
Slow walking Walking Brisk walking Running Fast running
Long slow
walks maintain
overall health
and promote
recreation.
Regular walking
in a comfortable
speed improves
health and
fitness in less fit
persons.
Brisk walking
allows health
benefits for all and
improves fitness in
most individuals.
Regular running is a
recommended
activity for advanced
fitness.
Running fast even
in short sessions
improves
performance and
increases race
speed.
Regular walking can improve fitness depending on your current fitness level. For example, if a less fit
person walks daily for 30 minutes or more at comfortable pace, fitness improves. For more experienced
walker brisk walking will improve fitness. A good recommendation is to walk briskly at least 30 minutes
3-5 times a week. This recommendation applies also to running.
ENGLISH
14 During Activity