Polar Electro F55 User Manual page 26

Limits Exercise
HARD The Hard intensity zone (80-90% HR
max
causes heavy breathing, muscle tiredness, and fatigue. It increases maximum performance capacity.
MODERATE
Exercising in the Moderate intensity zone (70-80% HR
It is recommended for people exercising regularly.
LIGHT Exercising in the Light intensity zone (60-70% HR
basic endurance and helps you to recover from heavier exercise.
BASIC Limits for basic exercise (65-85% HR
max
MANUAL: Instead of determining your target heart rate zone by using OwnZone or Automatic limits, you can determine your
target heart rate limits manually by using the age formula.
The wrist unit displays your previously determined heart rate limits. Alternatively, if you have not determined the manual
limits before your age-based limits are displayed.
If you have selected body workout the wrist unit displays default limits that are 55-90% of your maximum heart rate.
Press the / buttons to set the upper limit. Press OK.
buttons to set the lower limit. Press OK.
Press the /
OFF: The function is switched off and there are no target heart rate limits during the exercise session.
ENGLISH
50
) is for relatively short exercise at high intensity. Exercising in this zone
) is effective particularly for improving aerobic fitness.
max
) is good for improving health and fitness. It also improves
max
). This intensity zone is suitable for aerobic intensity exercise.
Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum
heart rate (HR ) or as beats per minute (bpm). HR
max max
physical exertion. The wrist unit calculates your HR according to your age: Maximum heart rate = 220–age. For more
max
accurate measurement of your HR , visit your doctor or exercise physiologist for an exercise stress test.
max
The table below contains target heart rate zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate
your own HR , write down your own target heart rate zones and select the ones suitable for your exercise.
max
Intensities in
Keeps U Fit - Own Workout Program
Age HR Light* Intensity Moderate Intensity Hard Intensity
max
(220–age) 60-70% of HR 70-80% of HR 80-90% of HR
max max
20 200 120-140 140-160
25 195 117-137 137-156
30 190 114-133 133-152
35 185 111-130 130-148
40 180 108-126 126-144
45 175 105-123 123-140
50 170 102-119 119-136
55 165 99-116 116-132
60 160 96-112 112-128
65 155 93-109 109-124
*Polar target heart rate intensity definition is modified from international exercise science authorities' recommendations in which Light
intensity can reach lower than 60% HR .
max
is the highest number of heartbeats per minute during maximum
An average heart rate that stays under
Body Workout
the lower limit (55% HR
Intensity
max
body workout tells you that you might
have had problems in keeping yourself
55-90% HR
max max focused during the workout or you are
160-180 110-180
still rather unfamiliar with strength
training. Later on, when you are more
156-176 107-176
experienced in strength training your
152-171 105-171
heart rate may temporarily even exceed
148-167 102-167
the upper limit (90% HR
max
144-162 99-162
to shortened rest periods between the
140-158 96-158
sets, as well as increased weights.
136-153 94-153
Having an average heart rate over 55%
132-149 91-149
HR during the body workout tells you
128-144 88-144 max
that in addition to increasing muscular
124-140 85-140
performance, you have also gained
cardiovascular and weight management
benefits from the body workout.
) during the
). This is due
ENGLISH 51