Polar Fitness Test - Ownindex - Polar Electro F11 User Manual

6. POLAR FITNESS TEST - OWNINDEX

OwnIndex is a result of the Polar Fitness Test that is an easy, safe and quick way to estimate your aerobic fitness. The
OwnIndex is based on your heart rate and heart rate variability at rest as well as on your gender, height, body weight, and
self assessed physical activity. OwnIndex is a score, which is comparable to VO (ml/kg/min), a commonly used descriptor
2max
of aerobic fitness.
Aerobic (cardiovascular) 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 decreases your risk of cardiovascular diseases, stroke and high blood pressure. If you want to improve your
aerobic fitness, it takes a minimum of six weeks of regular training to see a noticeable change in your OwnIndex. Less fit
individuals see progress even more rapidly. More active individuals require more time.
Aerobic fitness is best improved by exercise types that use large muscle groups. Such activities include for example,
walking, running, cycling, rowing, swimming, skating, and cross-country skiing.
To be able to determine your current fitness level, start by measuring your OwnIndex a couple of times over the first two
weeks to get a reliable baseline value. Thereafter, repeat the test once or twice a month in order to follow your fitness
progress.
The Polar Fitness Test is targeted to healthy adults.
For further information, see the Polar Exercise Guide.
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