Determine Your Exercise Goals; Examples Of Exercise Recommendations - Polar Electro Pacer User Manual

2. DETERMINE YOUR EXERCISE GOALS

It is easier to stay motivated when you determine your reason
for exercising and establish a goal. That is why you should
determine your personal goal very clearly. Your exercise goal
may be one of these:
• Get used to regular physical exercise
• Lose weight
• Maintain or improve health
• Maintain or improve fitness
• Compete with yourself
• Achieve competitive results

3. EXAMPLES OF EXERCISE RECOMMENDATIONS

Recommendation for a beginner:
Goal Duration in
Target Zone
Improve 15-40 min.
fitness and at a time
well-being
Recommendation for a moderate exerciser:
Goal Duration in
Target Zone
Maintain 20-40 min.
fitness at a time
and
well-being
Improve 30-60 min.
fitness at a time
and
lose weight
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Times Intensity
a week
2-4 Light
1 Light to
moderate
Times Intensity
a week
2-4 Light to
moderate
1 Moderate
2-4 Light to
moderate
2 Moderate
Recommendation for an active exerciser:
Goal Duration in
Target Zone
Maintain 30-60 min.
fitness at a time
and
well-being
Improve 60-90 min.
fitness at a time
Recommendation for a serious exerciser: Have your
maximum heart rate measured and find your personal Target
Zone to get the best benefit of your training sessions.
For more information on heart rate monitoring
products/Polar books and booklets.
Times Intensity
a week
2-4 Moderate
1 Heavy
2-4 Moderate
2 Heavy
Polar
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