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 Heart Rate Sensor
Wear the heart rate sensor to measure heart rate.
1.
Moisten the electrode area of the
strap.
2.
Attach the connector to the strap.
3.
Tie the strap around your chest, just
below the chest muscles, and attach
the hook to the other end of the strap.
4.
Adjust the strap length to fit tightly
but comfortably. Check that the moist
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 after
every use, to maximize the battery
lifetime. Sweat and moisture may keep
the electrodes wet and the heart rate
sensor activated. This will reduce the
battery life.
See detailed washing instructions in Washing Instructions for Heart Rate Sensor (page 13)
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
