Frequency Of Training; Type Of Activity; Structure Of An Exercise Session - Polar Electro Polar SmartEdge User Manual

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 which you can set in
Polar SmartEdge's memory. As you exercise, make sure
that your heart rate stays within the Target Zone (between
the lower and the upper limit) to get the maximum benefit
from your workout.
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Measured HR
max
Bpm
Upper Limit
Lower Limit
Upper Limit
Lower Limit
Age 20 25
Example 2
See the examples above:
Example 1: A person, whose maximum heart rate has been
measured at an exercise stress test. His HR
his goal is to exercise for health at Light to Moderate Intensity.
The Target Zone limits are 102 - 119 bpm. This corresponds to
the lower limit of OwnZone.
Example 2: A person, who does not know his HR
35 years old and his goal is to improve fitness at Moderate
Intensity. The Target Zone limits are 130 - 157 bpm. This
corresponds to OwnZone.
32
Example 1
185 180 175 170
30 35 40 45 50
is 170 bpm and
max
max
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.
Select activities that you enjoy and vary your exercise modes.
Recommended activities are all activities which use large
muscle groups. To build a solid base for your aerobic
conditioning, choose continuous activities such as jogging,
running, walking, swimming, bicycling, rowing and cross-
country skiing.
165 160 155
To improve your muscular endurance and strength as well as
flexibility, resistance training can play an important part. It is
vital in helping to build lean muscle mass and increase
cardiovascular exercise benefits. Other intermittent activities
such as tennis or aerobics can also be recommended.
Begin each workout slowly and give your body a chance to
warm up for at least 5 minutes so that your heart rate is below
the selected Target Zone. Gradually increase the intensity of
55 60 65
your exercise until you are in your Target Zone.
Remain in your Target Zone for the desired time. After that,
gradually reduce the intensity of your exercise and let your
heart rate fall below the Target Zone with a 5 minute cool-
down period. Remember to stretch your muscles after the
exercise session.
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FREQUENCY OF TRAINING

TYPE OF ACTIVITY

STRUCTURE OF AN EXERCISE SESSION

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