Fitness Test - Polar Electro A300 User Manual

Aerobic power is enhanced in heart rate zone 3. The training intensity is higher than in sport zones 1 and 2, but
still mainly aerobic. Training in sport zone 3 may, for example, consist of intervals followed by recovery. Train-
ing in this zone is especially effective for improving the efficiency of blood circulation in the heart and skeletal
muscles.
If your goal is to compete at top potential, you will have to train in heart rate zones 4 and 5. In these zones, you
exercise anaerobically in intervals of up to 10 minutes. The shorter the interval, the higher the intensity. Suf-
ficient recovery between intervals is very important. The training pattern in zones 4 and 5 is designed to pro-
duce peak performance.
The Polar target heart rate zones can be personalized by using a laboratory measured HRmax value, or by tak-
ing a field test to measure the value yourself. When training in a target heart rate zone, try to make use of the
entire zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not
necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from heart rate tar-
get zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.
Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as
environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training
program accordingly.

FITNESS TEST

The Polar Fitness Test is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at
rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO
used to evaluate aerobic fitness. Your long-term training background, 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 the risk of high blood pressure and your risk of cardiovascular dis-
eases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular train-
ing 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 training types that use large muscle groups. Such activities include run-
ning, 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.
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 envir-
l
onment 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.
l
Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
l
41
), which is commonly
2max