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4.3 POLAR FITNESS TEST™
The Polar Fitness Test™ is an easy, safe, and quick way to measure your aerobic (cardiovascular) fi tness at
rest. The result, Polar OwnIndex, predicts your maximal oxygen uptake (VO
2max
).
The Polar Fitness Test also calculates the predicted maximum heart rate (HR
max
-p). The Polar Fitness Test is
designed for healthy adults.
To make sure test results are reliable, the following basic requirements apply:
• You can perform the test anywhere - at home, at the offi ce, at a health club - provided the testing environment is peaceful.
There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you.
• Always take the test in the same place, at the same hour, and in the same environment.
• Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
• Avoid heavy physical exertion, alcohol, and pharmacological stimulants on the test day and the previous day.
• You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.