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80 POLAR WEIGHT MANAGEMENT PROGRAM ENGLISH
7. Workday - Select the way you usually spend most of the day with the / buttons.
Press OK.
Sitting You sit at work and move around a little. An example would be that you are
an office worker.
Standing You stand at work and move around bit. An example would be that you are
a housewife or that you are working as a teacher, nurse or a sales person.
Moving You are on the move most of the day and do very strenuous work. An example would
be that you are a construction worker or a cleaning woman.
8. Exercise - Select how strenuously and how many hours you want to exercise weekly during
your Program with the / buttons. Press OK.
EXAMPLE:
Laura works in an office and
walks only to get some lunch
during her day. Laura selects
sitting as her workday
selection.
EXAMPLE:
Laura likes walking, which
corresponds to a low intensity
exercise. Laura aims to walk
almost an hour a day, so she
selects moderate as her
exercise amount for the
Program.
Your fitness and other factors affect how strenuous the exercise feels, and how high your heart
rate rises.
The amount of exercise you choose determines the balance between the amount of nutrition in your
diet and calories you expend in your exercise. The more you exercise, the more you can eat.
Program
Exercise
amount:
You do exercise causing a little breathlessness
and little sweating e.g. walking.
This is classified as a low intensity exercise and
your heart rate would be between 100–130 bpm.
Minimum 3–4 hours per week
Moderate 4–6 hours per week
Maximum More than 6 hours per week
You do exercise causing breathlessness and
sweating e.g. brisk walking or tennis.
These are classified as a high intensity exercise and
your heart rate would be between 130–160 bpm.
Program
Exercise
amount:
Minimum About 2 hours per week
Moderate 2–4 hours per week
Maximum 4–5 hours per week