Table of Contents
Advertisement
ENGLISH
2. EXERCISE
Target Heart Rarte Zones
The best way to achieve goals and see results is to exercise at the right intensity. Exercising in different
heart rate zones has different benefits. Alternating between different zones improves fitness and brings
variation to exercising. Heart rate zones are calculated as percentages of the maximum heart rate.
Heart rate zones for children (under 20-year-old):
HEART RATE ZONE
PERFORMANCE
90-100%
HEALTHY HEART
70-90%
ACTIVE
60-70%
Wear the Transmitter
Before starting exercise recording, you
need to wear the transmitter.
1.
Wet the electrode areas of the strap
well under running water.
2.
Attach the connector to the strap.
Adjust the strap length to fit it tightly
but comfortably.
3.
Tie the strap around your chest, just
below the chest muscles, and attach
the hook to the other end of the strap.
4.
Check that the wet electrode areas are
firmly against your skin and that the
Polar logo of the connector is in a
central and upright position.
Detach the connector from the strap when
you are not using it to maximize the
transmitter lifetime. See detailed washing
instructions in Customer Service
Information.
For more information on how to maintain your transmitter, see Washing Instructions for WearLink
6
Exercise
FEELS LIKE
VIGOROUS TO
VIGOROUS+
• Very exhausting
• Fast breathing
• Muscles may feel
tired
MODERATE TO
VIGOROUS
• Easy to heavy
breathing
• Light muscular strain
• Average sweating
EASY TO MODERATE
• Easy, comfortable
breathing
• Low muscle load
• Light sweating
EXAMPLE ACTIVITIES
• Short sprints
• Soccer
• Basketball
• Games
• Jogging
• Cycling
• Dancing
• Warm-up and
cool-down
• Brisk walking
• Playing catch
• Volleyball
BENEFITS
Develops maximum
performance and speed.
Improves aerobic fitness
and performance
capacity.
Improves basic
endurance and muscle
tone.
Advertisement
Table of Contents
