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Successful training requires temporary overloading: longer exercise
duration, higher intensity, or higher total volume. In order to avoid severe
overtraining, overloading must always be followed by an adequate
recovery period. With an inadequate recovery period, you may experience a
decrease in performance as a result of high training volumes, instead of
improvement. Polar OwnOptimizer is an easy and reliable way to
determine whether your training program is optimally developing your
performance.
OwnOptimizer
Polar OwnOptimizer is a modification of a traditional orthostatic
overtraining test. It is a perfect tool for everyone training regularly, at least
three times a week, for fitness improvement or to reach competitive
targets. This feature is based on heart rate and heart rate variability
measurements taken during an orthostatic test (standing up from relaxed
resting). OwnOptimizer helps you to optimize your training load during a
training program so that you experience an increase in performance and do
not undertrain or overtrain over the long-term.
Polar OwnOptimizer is based on regular long-term measurements of five
heart rate parameters. Two of these five values are calculated at rest, one
while standing up and two while standing. Each time you perform the test,
the wrist unit saves the heart rate values and compares them to the
previous values registered.
Training Optimizer
For various fitness classes we recommend the following:
1
2
3
4
6
7
5
1-3 Increase exercise
for health
benefits and
fitness
improvement.
4To ensure good health,
maintain current exercise
habits. For fitness
improvement an increase in
exercise is recommended.
5-7 Maintain current
exercise habits
for good health
and fitness.
Top athletes typically score OwnIndex values above 70 (men) and 60
(women). As high values as 95 can be reached by Olympic level athletes.
OwnIndex is highest in sports that involve large muscle groups such as
cross-country skiing and cycling.