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3.1.1 CREATING YOUR PROGRAM
This section provides you with step-by-step information on how to create your Keeps U Fit - Own Workout Program.
To be able to get an accurate exercise program, start by measuring your fitness level as instructed in the chapter Test Your
Fitness Level - Get Your OwnIndex.
1. Start from the Time of Day display. Press OK. Exercise is displayed.
2. Press the
/
buttons to select Program. Press OK.
3. Press the
/
buttons to select CARDIO. Press OK.
buttons to select CREATE. Press OK.
4. Press the
/
Note:
• If you have not performed the Polar Fitness Test before or if it has been more than six months since you last performed it, OWNINDEX
MISSING. DEFAULT USED is displayed. Return to the Time of Day display by pressing and holding the Back button and perform the Fitness
Test, as instructed in the chapter Test Your Fitness Level - Get Your OwnIndex. Otherwise, the default OwnIndex value, result of Polar
Fitness Test, is used and the recommended amount of exercise at different intensity levels is not accurate for you.
• If START WITH BASIC SETTINGS appears, some of the Basic Settings are missing. Press OK to complete all your settings. For further
information, see the section Basic Settings.
• If you have already created a Program, OVERWRITE CURRENT? is displayed. Press the
or NO to cancel the creation of a new Program. Press OK.
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22
/
buttons to select YES to create a new Program
5. OwnIndex: The determination of your current fitness level affects the amount of exercise at different intensity levels that
the Program recommends.
• If you have already performed the Fitness Test, your latest OwnIndex value is displayed.
If you know your maximal aerobic power (VO
, ml/kg/min) from a laboratory measurement or from another fitness
2max
test you perform regularly, you can adjust your OwnIndex by pressing the
6. Target: Press the
/
buttons to select the Program level according to your target: MAXIMIZE, IMPROVE, or MAINTAIN.
Target selection affects your target exercise time. Press OK.
Maximize
Select Maximize if your target is to maximize your current aerobic fitness level. Select Maximize if you have been
exercising regularly for at least 10-12 weeks and exercising nearly every day is not a problem for you. The Program
recommends that you exercise approximately five hours a week, divided into four to six exercise sessions.
Improve
Select Improve if your target is to improve your current aerobic fitness level and you are able to exercise regularly. The
Program recommends that you exercise approximately three hours a week, divided into three to five exercise sessions.
Maintain
Select Maintain if your target is to maintain your current aerobic fitness level. If you have not exercised recently,
Maintain is a good start for you and may even improve your fitness. The Program recommends that you exercise
approximately one and half-hour per week, divided into two to three exercise sessions.
/
buttons. Press OK.
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23
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