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ENGLISH
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.
Polar Fitness Test is targeted to healthy adults.
8. OWNINDEX
8.1 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.