General Exercise Recommendation; Intensity Of Exercise - Polar Electro Polar Heartwatch User Manual

Polar electro heartwatch heart rate monitor user's manual
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GENERAL EXERCISE RECOMMENDATION

American College of Sports Medicine (ACSM 1990,1995)
defines a recommended exercise dose for developing
and maintaining cardiovascular fitness in healthy adults
as follows:
Intensity of training:
Duration of training:
Frequency of training:
Mode of activity:

INTENSITY OF EXERCISE

Heart rate is proved to be an excellent indicator of
exercise intensity. Heart rate tells you the exertion level of
your body during physical or mental loading. With the
Polar Heart Rate Monitor you are able to follow the
intensity of your exercise easily, keep yourself in the right
heart rate Target Zone and stay motivated as you see the
improvement. Changes in the heart's beating rate can be
followed with a Polar Heart Rate Monitor wirelessly,
continuously and ECG accurately.
Define your exercise intensity according to your target.
When you exercise within the defined Target Zone, you
ensure the right intensity of your workout.
Any physical activity that increases heart rate above the
resting heart rate may provide health benefits, but only
greater increments above resting heart rate are
associated with both health and fitness benefits. This is
why you should define your personal Target Zone.
If you are a beginner, sedentary or overweight, a
recommended target is to exercise at light or light to
moderate intensity. At this target, the exercise is easy-
paced and causes only slight breathlessness and
sweating.
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60-90% of the maximum
heart rate
20-60 minutes of continuous
aerobic activity
3-5 days a week
Any mode which uses large
muscle groups
If you aim for improved fitness or exercise for competitive
reasons your exercise intensity is moderate or heavy
paced, and it causes clear breathlessness and sweating.
However, when planning your personal exercise dose, you
can vary the workout intensity e.g. if there is a change in
your physical condition or feelings.
Target zones are calculated using the person's maximum
heart rate as a reference. The most reliable way to
determine your individual Target Zone is to have your
maximum heart rate measured at an exercise stress test.
For more information on an exercise stress test, consult
your physiologist or doctor.
However, according to ACSM most people can estimate
their maximum heart rate by the formula:
220 - Age = Maximum Heart Rate
For example a 35-year old person's Maximum
Heart Rate would be: 220 - 35 = 185 beats per minute
The following Target Range Chart helps you find the right
Target Zone for your needs. The percentages for the
Target Zones are counted from the maximum heart rate
(measured or predicted).
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