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FITNESS TEST WITH WRIST-BASED HEART RATE
The Polar Fitness Test with wrist-based heart rate 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
evaluate aerobic fitness. Your long-term training background, heart rate, heart rate variability at rest, sex, 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 diseases and stroke. If you want to
improve your aerobic fitness it takes, on average, six weeks of regular training 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 running, 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 environment is
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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.
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Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
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Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the previous day.
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You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.
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Before the test
Before starting the test, make sure your physical settings including training background are accurate in
settings.
Wear your watch snugly on top of your wrist, just behind the wrist bone. The heart rate sensor on the back of your watch
must be in constant touch with your skin, but the wristband should not be too tight to prevent blood flow.
Performing the test
To perform the fitness test, press the button and swipe up to find
start the
test.
When heart rate is found, your current heart rate and
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body movements and communication with other people.
You can interrupt the test in any phase by pressing the button.
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If your watch cannot receive your heart rate signal, the message
the heart rate sensor on the back of the watch is in constant touch with your skin. See
for detailed instructions on wearing your watch when measuring heart rate from your wrist.
in-depth
guide.
Fitness
Test. First, tap
Lie down & relax
is shown on the display. Stay relaxed and limit
Test canceled
Test failed
is shown. In which case, you should check that
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), which is commonly used to
2max
Settings > Physical
Fitness Test
and then on
is shown.
Wrist-based heart rate measurement
Relax and
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