Ownzone Training; Maximum Heart Rate - Polar Electro RS800 User Manual

Polar RS800 User Manual
The Polar sport zones can be personalized by using a laboratory measured HR
field test to measure the value yourself. When running in a sport zone, try to make use of the entire
zone. The mid-zone is a good target, but keeping your heart rate at that exact level all the time is not
necessary. Heart rate gradually adjusts to training intensity. For instance, when crossing from sport
zone 1 to 3, the circulatory system and heart rate will adjust in 3-5 minutes.
Heart rate responds to exercise intensity depending on factors such as fitness and recovery levels, as
well as environmental, factors. It is important to look out for subjective feelings of fatigue, and to
adjust your training program accordingly.
A simple way of making use of the sport zones is making your target heart rate zones. For further
instructions, see Plan Your Training.
After the exercise, exercise duration is displayed in sport zones. Access the
which sport zones you have been exercising, and the duration spent in each sport zone.
The Polar ProTrainer 5 offers up to 10 sport zones to better serve your training needs and heart rate
reserve.

OwnZone Training

Your running computer determines automatically an individual and safe exercise intensity zone: your
OwnZone. The unique Polar OwnZone defines your personal training zone for aerobic training. The
function guides you through your warm-up, and takes your present physical and mental condition into
account. For most adults, OwnZone corresponds to 65-85% of maximum heart rate.
OwnZone can be determined in 1-5 minutes during a warm-up period by walking, jogging, or doing
some other sport. The idea is to start exercising slowly at a light intensity, and to gradually increase
intensity and heart rate. OwnZone is developed for use by healthy people. Some health conditions may
cause heart rate variability-based OwnZone determination to fail. These conditions include high blood
pressure, cardiac arrhythmias, and certain medications.
Listening to and interpreting the signals your body sends during physical exertion is an important part
of getting fit. Since warm-up routines differ for different types of exercise, and since your physical and
mental state may also vary from day to day (due to stress or illness), using the OwnZone function for
every session guarantees the most effective heart rate target zone for that particular type of exercise
and day.

Maximum Heart Rate

Maximum heart rate (HR
max
physical exertion. It is individual and depends on age, hereditary factors, and fitness level. It may also
vary according to the type of sport performed. HR
Determining Maximum Heart Rate
Your HR can be determined in several ways.
max
• The most accurate way is to have your HR
by taking a bicycle stress test supervised by a cardiologist or exercise physiologist.
• You can also determine your HR
• You can obtain a HR
max
• HR can also be estimated by using the commonly used formula: 220 - age, although research
max
shows that the method is not very accurate, especially for older persons or those who have been fit
for many years.
If you have done some hard training in recent weeks and know that you can safely reach maximum
heart rate, you can safely take a test to determine your HR
you during the test is recommended. If you are uncertain, consult your physician before undertaking
the test.
Here is an example of a simple test.
Step 1: Warm up for 15 minutes on a flat surface, building up to your usual training pace.
Step 2: Choose a hill or stairwell that will take more than 2 minutes to climb. Run up the hill/steps
once, building to as hard a pace as you can hold for 20 minutes. Return to the base of the hill/steps.
Step 3: Run up the hill/steps again, building towards a pace you could just about hold for 3
) is the highest number of heartbeats per minute (bpm) during maximum
max
clinically measured, usually on a maximal treadmill or
max
by taking a field test together with a training partner.
max
-p score that predicts your HR
max
Weekly
is used to express exercise intensity.
by taking a Polar Fitness Test.
max
yourself. Having a training buddy with
max
value, or by taking a
display to see in
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