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9. TESTS
Polar Fitness Test
TM
The Polar Fitness Test
TM
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 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 (page 37).
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 13).
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 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
ENGLISH
Tests 45