Heart rate responds to training intensity depending on factors such as fitness and recovery levels, as well as environmental factors. It is important to look out for subjective feelings of fatigue, and to adjust your training program accordingly.
FITNESS TEST
The Polar Fitness Test is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO2max), which is commonly used to evaluate aerobic fitness. Your
Aerobic fitness relates to how well your cardiovascular system works to transport oxygen to your body. The better your aerobic fitness, the stronger and more efficient your heart is. Good aerobic fitness has many health benefits. For example, it helps in decreasing the risk of high blood pressure and your risk of cardiovascular dis- eases and stroke. If you want to improve your aerobic fitness it takes, on average, six weeks of regular train- ing to see a noticeable change in your OwnIndex. Less fit individuals see progress even more rapidly. The better your aerobic fitness, the smaller the improvements in your OwnIndex.
Aerobic fitness is best improved by training types that use large muscle groups. Such activities include run- ning, cycling, walking, rowing, swimming, skating, and
To make sure the test results are reliable, the following basic requirements apply:
•You can perform the test anywhere - at home, at the office, at a health club - provided the testing envir- onment is peaceful. There should be no disturbing noises (e.g. television, radio, or telephone) and no other people talking to you.
•Always take the test in the same environment and at the same hour.
•Avoid eating a heavy meal or smoking
•Avoid heavy physical exertion, alcohol, and pharmaceutical stimulants on the test day and the pre- vious day.
•You should be relaxed and calm. Lie down and relax for
BEFORE THE TEST
Note that you can do the test only if you have set up your A300 at flow.polar.com/start.
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