Fitness Test - Polar Electro M400 User Manual

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Basic & Steady state training, long
Basic & Steady state training
Basic training, long
Basic training
Recovery training

FITNESS TEST

The Polar Fitness Test 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
used to evaluate aerobic fitness. Your long-term training background, 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 the risk of high blood pressure and your risk of cardiovascular dis-
eases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular train-
ing 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 run-
ning, 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 envir-
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onment 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.
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Avoid eating a heavy meal or smoking 2-3 hours prior to testing.
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Benefit
and your body's ability to burn fat during exercise.
Great! This long session improved your basic endurance and your
body's ability to burn fat during exercise. It also developed the
endurance of your muscles and your aerobic fitness.
Great! You improved your basic endurance and your body's ability
to burn fat during exercise. This session also developed the endur-
ance of your muscles and your aerobic fitness.
Great! This long, low intensity session improved your basic endur-
ance and your body's ability to burn fat during exercise.
Well done! This low intensity session improved your basic endur-
ance and your body's ability to burn fat during exercise.
Very nice session for your recovery. Light exercise like this allows
your body to adapt to your training.
45
), which is commonly
2max