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4. OWNZONE
Polar Heart Rate Monitor is able to determine the individual training
heart rate zone for you. This exercise zone is called your OwnZone (OZ).
For most adults, OwnZone corresponds to 65–85 % of the maximum
heart rate. OwnZone is suitable for cardiovascular training either
for health-related or fitness improvement purposes.
OwnZone works well for those whose goal is weight control via
physical activity and exercise, because the OwnZone corresponds to
intensity from "light to moderate" to "moderate". Exercise of this
intensity level can be conducted even for extended periods safely
and often yields the best results for weight loss.
The OwnZone can be found during a warmup period of an exercise
session lasting 1–5 minutes.
4.1 HOW TO DETERMINE YOUR OWNZONE
OwnZone is easily determined by walking and jogging as instructed
below. However, you are able to find your OwnZone with other
exercise modes as well, e.g. exercising with a stationary bike. The
principle is that you start exercising very slowly with light intensity
and gradually increase your heart rate.
1. Check that you have set your personal user information
correctly.
2. Because OwnZone determination needs every heart beat to be
picked up properly, make sure that the transmitter belt is
tight enough and the electrodes well moistened.
3. Check that you have set the OwnZone function on.
4. Start the heart rate measurement as described earlier.
5. Start the stopwatch.
OZ appears in the display.
Stopwatch starts running.
6. There are five stages in finding your OwnZone.
OwnZone appears typically on the 3rd or 4th stage (in 3–4
minutes). Keep your heart rate below 100 bpm during the
first stage. After each stage you should increase your heart
rate 10–20 bpm. The display shows which stage you are in:
Walking at very slow pace for 1 min.
Walking at brisk pace for 1 min.
Walking at very brisk pace for 1 min.
Jogging at slow pace for 1 min.
Running for 1 min.