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If you want to improve your cardiovascular fitness, it takes a minimum of
6 weeks on an average to see a noticeable change in OwnIndex. Less fit
individuals see progress even more rapidly and for more fit individuals
more time is needed. The better the cardiovascular fitness of an individual,
the smaller the improvements in OwnIndex.
Cardiovascular fitness is best improved by exercise types which employ
large muscle groups. Such activities include cycling, running, swimming,
rowing, skating, cross-country skiing and walking.
To monitor your fitness progress start with measuring your OwnIndex a few
times during the first two weeks, to get a baseline value. Thereafter, repeat
the test approximately once a month. OwnIndex is based on resting heart
rate, heart rate variability at rest, age, gender, height, body weight and
self-assessed physical activity.