Filter
Top Products
33
32
Upper Limit
Lower Limit
Upper Limit
Lower Limit
Example 2
Example 1
Bpm
Age
20 25 30 35 40 45 50 55 60 65
Measured HR
max
19 0 18 5 18 0 17 5 17 0 165 160 155
FREQUENCY OF TRAINING
It is recommended that you exercise 3-5 times a week. You
can improve your performance by increasing the frequency of
training. Remember to let your body recover properly between
the training sessions.
TYPE OF ACTIVITY
Select activities that you enjoy and vary your exercise modes.
Recommended activities are all activities which use large
muscle groups. To build a solid base for your aerobic
conditioning, choose continuous activities such as jogging,
running, walking, swimming, bicycling, rowing and cross-
country skiing.
To improve your muscular endurance and strength as well as
flexibility, resistance training can play an important part. It is
vital in helping to build lean muscle mass and increase
cardiovascular exercise benefits. Other intermittent activities
such as tennis or aerobics can also be recommended.
STRUCTURE OF AN EXERCISE SESSION
Begin each workout slowly and give your body a chance to
warm up for at least 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. Remember to stretch your muscles after the
exercise session.
5. Then draw another straight line from the lower edge of the
target to the left and you will find the Lower Limit for your
Target Zone.
6. You have now found your Target Zone which you can set in
Polar SmartEdge’s memory. As you exercise, make sure
that your heart rate stays within the Target Zone (between
the lower and the upper limit) to get the maximum benefit
from your workout.
See the examples above:
Example 1: A person, whose maximum heart rate has been
measured at an exercise stress test. His HR
max is 170 bpm and
his goal is to exercise for health at Light to Moderate Intensity.
The Target Zone limits are 102 - 119 bpm. This corresponds to
the lower limit of OwnZone.
Example 2: A person, who does not know his HR
max
.
He is
35 years old and his goal is to improve fitness at Moderate
Intensity. The Target Zone limits are 130 - 157 bpm. This
corresponds to OwnZone.