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F. POLAR FITNESS TEST
The Polar Fitness Test is an easy, safe and quick
way to estimate individual maximal aerobic
power and to get predicted maximum heart rate
value. The Polar Fitness Test is targeted to healthy
adults.
OwnIndex
OwnIndex is a value which is comparable to maximal oxygen uptake (VO
a commonly used descriptor of aerobic fitness. Cardiovascular (aerobic)
fitness relates to how well your cardiovascular system works to transport
and utilize oxygen in your body. The stronger and more efficient your heart
is, the better the cardiovascular fitness is. VO
performance in endurance sports.
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),
2max
is a good indicator of
2max
If you want to improve your cardiovascular fitness, it takes a minimum of
6 weeks on an average to see a noticeable change in OwnIndex. Less fit
individuals see progress even more rapidly and for more fit individuals
more time is needed.
Cardiovascular fitness is best improved by exercise types which employ
large muscle groups. Such activities include running, swimming, rowing,
skating, cross-country skiing, cycling and walking.
To monitor your fitness progress start with measuring your OwnIndex a few
times during the first two weeks, to get a baseline value. Thereafter, repeat
the test approximately once a month.
OwnIndex is based on resting heart rate, heart rate variability at rest, age,
gender, height, body weight and self-assessed physical activity.
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