Frequency Of Training; Mode Of Activity - Polar Electro Favor User Manual

190 185 180
Measured HR
max
Bpm
200
180
160
140
120
100
80
20 25 30 35 40
Age
How to find your personal Target Zone ?
If you have had your maximum heart rate measured
at an exercise stress test, use the upper axis for
measured HR . This gives you the precise values
max
for your Target Zone. In case you do not know your
exact maximum heart rate, use the lower axis for age.
1. Locate one of the four intensity targets, which would be
most suitable for you. Each target is shaded differently.
2. Locate your age on the down axis or your measured
maximum heart rate on the upper axis.
3. Read up from your age / read down from your measured
maximum heart rate to the target you chose.
4. Draw a straight line from the upper edge of the target to the
left and you will find the Upper Limit of your Target Zone.
5. Then draw another straight line from the lower edge of the
target to the left and you will find the Lower Limit for your
Target Zone.
6. You have now found your Target Zone. As you exercise,
make sure that your heart rate stays within your personal
Target Zone (between the Lower and the Upper Limit) to
get the maximum benefit from your workout.
14
FAVOR manual GBR/E
175 170 165 160 155 150
45 50 55 60 65 70
14-15
190 185
Measured HR
max
Bpm
200
180
160
Upper Limit
140
Lower Limit
120
Upper Limit
100
Lower Limit
80
20 25 30 35
Age
Example 2
See the examples above:
1. A person, whose maximum heart rate has been measured
at an exercise stress test. His HR
goal is to exercise for health at Light to Moderate Intensity.
The Target Zone limits are 102-119 bpm.
2. A person, who does not know his HR
and his goal is to improve fitness at Moderate Intensity.
The Target Zone limits are 130 - 157 bpm.

FREQUENCY OF TRAINING

It is recommended that you exercise 3-5 times a week.
You can improve your performance by increasing the
frequency of training. Remember to let your body recover
properly between the training sessions.

MODE OF ACTIVITY

Select activities that you enjoy and vary your exercise modes.
To build a solid base for your aerobic conditioning, choose
continuous activities such as jogging, running, walking,
swimming, bicycling, rowing and cross-country skiing.
To improve your muscular endurance and strength as well as
flexibility choose intermittent activities such as tennis, badminton,
football, ice hockey, resistance training and gymnastics.
16/1/01, 13:09
Example 1
180 175 170 165 160 1
40 45 50 55 60
is 170 bpm and his
max
. He is 35 years old
max
15