9 . T Est S; Polar Fitness Testtm; Before The Test; Performing The Test - Polar Electro RS800CX User Manual

Polar RS800CX User Manual

9 . T EST S

TM
Polar Fitness Test
TM
The Polar Fitness Test is an easy, safe, and quick way to measure your aerobic (cardiovascular)
fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO
commonly used to evaluate aerobic fitness. Your long-term level of physical activity, heart rate, heart
rate variability at rest, gender, 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 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 exercise 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.
With the Polar Fitness Test, you can also calculate the predicted maximum heart rate value (HR
The HR -p score predicts your individual maximum heart rate more accurately than the age-based
max
formula (220 - age). For further information on HR
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 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.
• Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
• Avoid heavy physical exertion, alcohol, and pharmacological stimulants on the test day and the
previous day.
• You should be relaxed and calm. Lie down and relax for 1-3 minutes before starting the test.

Before the Test

Wear the Transmitter
For further information, see Wear the Transmitter.
Enter User Information
Select
Settings > User
To carry out the Polar Fitness Test, enter your personal user information and long-term physical activity
level in User settings.
Set HRmax-p On
If you want to obtain your predicted maximum heart rate value, turn HR
Select
Test > Fitness > HR max-p > On

Performing the Test

Select
Test > Fitness > Start > Fitness Test Lie Down
The fitness test begins in five seconds. Arrows indicate that the test is ongoing. Stay relaxed and limit
, see User Settings.
max
-p on.
max
), which is
2max
-p).
max
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