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The serenity zones are Amethyst, Sapphire and Diamond. The serenity zones tell you how well your heartbeat and
breathing are in sync and how close you are to the optimal breathing rate of six breaths per minute. The higher the zone,
the better the synchronization with the optimal rhythm. For the highest serenity zone, Diamond, you need to sustain a
slow target rhythm of around six breaths per minute, or slower. The more time you spend in the higher zones, the more
benefits you can expect to feel in the long-term.
Breathing exercise result
After the exercise, you get a summary of the time you spent on the three serenity zones.
Learn more about the Serene™ guided breathing exercise in this
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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in-depth
guide.
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), which is commonly used to
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