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To get reliable test results, the following basic requirements apply:
• You should be relaxed and calm.
• The test can take place anywhere - home, office, health club - as long as
the testing environment is peaceful. No disturbing noises (Ex. television,
radio or telephone), no other people talking to you.
• Keep the testing place, time of day and environment the same every
time the test is repeated.
• Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
• Avoid heavy physical effort, alcoholic beverages or pharmacological
stimulants on the test day and the day before.
Carrying Out the Test
Fitness Test Settings
To be able to carry out the Polar Fitness Test you need to do the following
settings in the Options mode:
• Set your personal user information and long-term physical activity level.
• Set the Polar Fitness Test on.
• Set the HR
max
-p on if you want to get a prediction of your
maximum heart rate.
The HR
max
-p definition is carried out simultaneously with the Polar Fitness
Test.
The HR
max
-p score predicts your individual maximum heart rate value more
accurately than the age-based formula (220 - age). The age-based method
provides a rough estimation and may not be very accurate, especially for
people who have been fit for many years or for older people. The most
accurate way of determining your individual maximum heart rate is to have
it clinically measured (in maximal treadmill or bicycle stress test) by a
cardiologist or an exercise physiologist.
Your maximum heart rate changes to some extent in relation to your
fitness. Regular exercise tends to decrease HR
max
whereas reduced training
tends to increase it. There may also be some variation according to the
sport you participate in. For example, running HR
max
> cycling HR
max
>
swimming HR
max
.
HR
max
-p gives the possibility of defining training intensities as percentages
of maximum heart rate and of following maximum heart rate changes due
to training, without an exhaustive maximal stress test. HR
max
-p is based on
resting heart rate, heart rate variability at rest, age, gender, height, body
weight and maximal oxygen uptake, VO
2max
(measured or predicted). The
most accurate HR
max
-p is obtained by entering your clinically measured
VO
2max
into the wrist receiver.
Predicted Maximum Heart Rate (HR
max
-p)
S720i manual USA A .pm6 12/2/02, 10:1182-83