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Which alternative best describes your general activity level
for the previous month?
A beginner who does not participate regularly in
programmed recreational sports or heavy physical activity.
❏ Avoid walking or exertion whenever possible.
❏ Walk for pleasure, routinely use stairs, occasionally exercise
sufficiently to cause heavy breathing or perspiration.
A moderate exerciser who participates regularly in
recreation or work requiring modest physical activity, such as
golf, gymnastics or yard work.
❏ 10 to 60 min. a week
❏ Over one hour a week
An active exerciser who participates regularly in heavy
physical exercise such as jogging, swimming, cycling or
engages in vigorous aerobic activity type exercise such as
tennis.
❏ Run less than 1 mile a week or spend less than 30 min.
a week in comparable physical activity.
❏ Run 1 to 5 miles a week or spend 30 to 60 min. a week
in comparable physical activity.
A serious exerciser who participates in a regimented
workout program consisting of heavy physical exercise.
❏ Run 5 to 10 miles a week or spend 1 to 3 hours a week
in comparable physical activity.
❏ Run over 10 miles a week or spend over 3 hours a week
in comparable physical activity.
Developing
a Personal
Exercise Program
Before beginning, you should ask yourself two key questions:
• How much time do I spend today participating in
physical activity?
• What are my goals?
The following steps help you answer the two key questions, get
the most out of your Polar Heart Rate Monitor, and achieve
your personal exercise goals.
CLASSIFY YOURSELF BY LEVEL OF 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 weather
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.
Tempo man/GBR/C 27.12.2000, 14:5416-17