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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.
OwnIndex can be measured with Polar M51 and M52 Heart
Rate Monitors. Polar Fitness Test is targeted to healthy
adults.
FITNESS TEST SETTINGS
To be able to carry out the Polar Fitness Test
TM
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
SCROLL UP or
SCROLL 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 is
flashing.
5. Press
SCROLL UP or
SCROLL 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.
Middle You participate regularly in recreational sports. For
example, you run 5 miles a week or spend 30 – 60
minutes a week in comparable physical activity. Or,
your work requires modest physical activity.
OWNINDEX
M52 man GBR/D 5/1/01, 9:1138-39