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To improve your muscular endurance and strength as well
as flexibility choose intermittent activities such as tennis,
badminton, football, ice hockey, resistance training and
gymnastics.
STRUCTURE OF AN EXERCISE SESSION
Begin each workout slowly and give your body a chance to
warm up for at least for 5 minutes so that your heart rate is
below the selected Target Zone. Gradually increase the
intensity of your exercise until you are in your Target Zone.
Remain in your Target Zone for the desired time. After
that, gradually reduce the intensity of your exercise and
let your heart rate fall below the Target Zone with a 5
minute cool-down period.
For an example of an exercise session for a 35-year-old
person with ‘Improved Fitness’ as a target, please see the
following chart.
REFERENCES
American College of Sports Medicine. Position Stand. The Recommended
Quantity and Quality of Exercise for Developing and Maintaining
Cardiorespiratory and Muscular Fitness in Healthy Adults. Med Sci Sports
Exerc 22: 265-274, 1990.
American College of Sports Medicine. ACSM’s Guidelines for Exercise
Testing and Prescription. Williams & Wilkins, 1995.
Jackson, A.S., Blair, S.N., Mahar, M.T., Wier, L.T., Ross, R.M. and
Stuteville, J.E. Prediction of functional aerobic capacity without exercise
testing. Med Sci Sports Exerc 22: 863-870, 1990.
TARGET
ZONE
Target Zone
cool
down
Resting
Warm
up
5-10 min 5-10 min
Heart Rate/Beats Per Minute
150
130
30-60 min
Resting
Minutes of exercise
Quick guide for
exercising
Before beginning, you should ask yourself two key
questions:
• What is the amount of my physical activity at the
moment?
• What are my goals?
The following steps help you answer the two questions,
get the most out of your Polar Heart Rate Monitor, and
achieve your personal exercise goals.
1. DEFINE THE AMOUNT OF YOUR
PHYSICAL ACTIVITY
You may have a clear understanding of your present
physical condition. In this case you can move to the next
step to specify your goals. You can also define the
amount of your physical activity by answering the
questionnaire which is modified from the “Code for
Physical Activity” developed by NASA/Johnson Space
Center (Jackson et al. 1990).
The questionnaire is an easy and quick way to define
whether you are a beginner, a moderate exerciser, an
active exerciser or a serious exerciser. It is recommended
to review the questionnaire every 1-2 months and revise if
the amount of your physical activity has changed.