ENGLISH
Polar Activity Zones
Based on walking and running speeds, Polar divides activity into five zones. The following chart displays
the zones and their effects on your health and fitness:
Slow walking
Long slow
Regular walking
walks maintain
in a comfortable
overall health
speed improves
and promote
health and
recreation.
fitness in less fit
Regular walking can improve fitness depending on your current fitness level. For example, if a less fit
person walks daily for 30 minutes or more at comfortable pace, fitness improves. For more experienced
walker brisk walking will improve fitness. A good recommendation is to walk briskly at least 30 minutes
3-5 times a week. This recommendation applies also to running.
14 During Activity
Walking
Brisk walking
Brisk walking
allows health
benefits for all and
improves fitness in
most individuals.
persons.
Running
Regular running is a
Running fast even
recommended
in short sessions
activity for advanced
fitness.
performance and
Fast running
improves
increases race
speed.