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9. POLAR FITNESS TEST
The Polar Fitness Test is an easy, safe, and quick way to measure your aerobic (cardiovascular) fitness at
rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO
2max
), which is commonly
used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart rate variability
at rest, gender, age, height, and body weight all influence OwnIndex. The Polar Fitness Test is developed
for use by healthy adults.
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The
better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many
health benefits. For example, it helps in decreasing high blood pressure and your risk of cardiovascular
diseases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular
training to see a noticeable change in your OwnIndex. Less fit individuals see progress even more rapidly.
The better your aerobic fitness, the smaller the improvements in your OwnIndex.
Aerobic fitness is best improved by training types that use large muscle groups. Such activities include
running, cycling, walking, rowing, swimming, skating, and cross-country skiing.
To monitor your progress, start by measuring your OwnIndex a couple of times during the first two weeks
in order to get a baseline value, and then repeat the test approximately once a month.
To make sure the test results are reliable, the following basic requirements apply:
• You can perform the test anywhere - at home, at the office, at a health club - provided the testing
environment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no
other people talking to you.
• Always take the test in the same environment and at the same hour.
• Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
• Avoid heavy physical exertion, alcohol, and pharmacological stimulants on the test day and the previous
day.
• You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.
Before the Test
Wear the heart rate sensor
For further information, see Wear the Heart Rate Sensor (page 12)
Enter User Information
Select MENU > Settings > User information
To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity
level in User settings.
Performing the Test
Select MENU > Fitness test > Start test
The progress bar indicates that the test is ongoing. Stay relaxed and limit body movements and
communication with other people.
If you have not set your long-term physical activity level in User information settings, Set activity level of
past 3 months is displayed. Select Top, High, Moderate , or Low. For further information on activity levels,
see User Information Settings (page 29).
If your training computer does not receive your heart rate at the beginning or during the test, the test fails
and Test failed, Check heart rate sensor is displayed. Check that the heart rate sensor electrodes are wet
and that the strap is snug enough, and start the test again.
When the test is over, you will hear two beeps. OwnIndex is displayed with a numerical value and level
ENGLISH
32 Polar Fitness Test