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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 exercise 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.
With the Polar Fitness Test, you can also calculate the predicted maximum heart rate value (HR
max
-p).
The HR
max
-p score predicts your individual maximum heart rate more accurately than the age-based
formula (220 - age). For further information on HR
max
, see User Settings.
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 Transmitter
For further information, see Start Training.
Enter User Information
Select Settings > User
To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity
level in the User settings.
Set HRmax-p On
If you want to obtain your predicted maximum heart rate value, turn HR
max
-p on.
Select Test > Fitness > HR max-p > On
Performing the Test
Select Test > Fitness > Start > Fitness Test Lie Down
The fitness test begins in five seconds. Arrows indicate 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 Settings, Set your personal activity level
is displayed. Select Top, High, Moderate, or Low. For further information on activity levels, see User
Settings.
If your running computer does not receive your heart rate at the beginning or during the test, the test
fails and Test failed, check WearLink is displayed. Check that the transmitter electrodes are wet and that
the textile 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
evaluation. For further information on evaluations, see Fitness Level Classes.
Polar RS400 User Manual 31