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

Which alternative best describes your general activity
level for the previous month?
A beginner who does not participate regularly in
programmed recreational sports or heavy physical
activity.
Avoid walking or exertion whenever possible.
Walk for pleasure, routinely use stairs, occasionally
exercise sufficiently to cause heavy breathing or
perspiration.
A moderate exerciser who participates regularly in
recreation or work requiring modest physical activity, such
as golf, gymnastics or yard work.
10 to 60 min. a week
Over one hour a week
An active exerciser who participates regularly in
heavy physical exercise such as jogging, swimming,
cycling or engages in vigorous aerobic activity type
exercise such as tennis.
Run less than 1 mile a week or spend less than 30
min. a week in comparable physical activity.
Run 1 to 5 miles a week or spend 30 to 60 min. a
week in comparable physical activity.
A serious exerciser who participates in a regimented
workout program consisting of heavy physical exercise.
Run 5 to 10 miles a week or spend 1 to 3 hours a
week in comparable physical activity.
Run over 10 miles a week or spend over 3 hours a
week in comparable physical activity.
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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.
at a time
and
well-being
Improve 30-60 min.
fitness at a time
and
lose weight
Times Intensity
a week
2-4 Light
1 Light to
moderate
Times Intensity
a week
2-4 Light to fitness
moderate
1 Moderate
2-4 Light to
moderate
2 Moderate
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