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Any physical activity that increases heart rate above the resting
heart rate may provide health benefits. It is recommended
that all people should accumulate at least 30
minutes of endurance-type physical activity every
day, including climbing stairs, brisk walking etc. But only
greater increments above resting heart rate are associated
with both health and fitness benefits.
Resting heart rate is the heart rate after a person has rested,
either sitting or lied down, for 5 - 15 minutes, breathing deeply
and relaxing muscles.
If you are a beginner, sedentary or overweight, a recommended
target is to exercise at light or light to moderate intensity. At
this target, the exercise is easy-paced and causes only slight
breathlessness and sweating.
If you aim for improved fitness or exercise for competitive
reasons, your exercise intensity is moderate or heavy paced,
and it causes clear breathlessness and sweating.
Target zones are typically calculated using the person’s
maximum heart rate as a reference. The most reliable way to
determine your individual Target Zone is to have your
maximum heart rate measured at an exercise stress test. For
more information on an exercise stress test, consult your
physiologist or doctor.
However, according to ACSM (American College of Sports
Medicine) most people can estimate their maximum heart rate
by the formula:
220 - Age = Maximum Heart Rate
For example a 35-year old person’s Maximum Heart Rate
would be:
220 - 35 = 185 beats per minute.
The following Target Heart Rate Zone Chart helps you find the
right Target Zone for your needs. The percentages for the
Target Zones are counted from the maximum heart rate
(measured or predicted).
Exercising with Your
Polar Heart Rate
Monitor
Regular exercise helps you to sustain and improve your health
and fitness, as well as feel better. Exercising also has other
great benefits. You can reduce stress, learn to know your
body’s reactions and optimise your training time. Whether you
are about to start a regular exercise program or you already
do sports training, a Polar Heart Rate Monitor will help you to
achieve your personal fitness goals in less time, and with
greater safety.
The effect of your exercise program depends on four factors:
• Intensity of exercise
• Duration of exercise
• Frequency of exercise
• Type of activity
INTENSITY OF EXERCISE
Heart rate is proved to be an excellent indicator of exercise
intensity. Heart rate tells you the exertion level of your body
during physical or mental loading. With the Polar Heart Rate
Monitor you are able to follow the intensity of your exercise
easily, keep yourself in the right heart rate Target Zone and
stay motivated as you see the improvement.
When a person’s cardiovascular condition improves, his heart
rate stays in a lower level than before when doing similar
exercise in a similar time period. Changes in the heart’s
beating rate can be followed with a Polar Heart Rate Monitor
wirelessly, continuously and ECG accurately.
Define your exercise intensity according to your target
(e.g. weight loss = lower intensity and higher duration).
When you exercise within the defined Target Zone, you
ensure the right intensity of your workout.
Tempo man/GBR/C 27.12.2000, 14:5410-11